F3 Knoxville

Category: JUCO

Hanson Plan Wk 4

THE SCENE: 28F Cold and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey to the Hardin Valley Academy Track
THA-THANG:
800m Track Repeats:
Run 2 laps at your 5k or 10K race pace. Then slow mosey 1 lap for the recovery.
Repeat 6 times.
Cool Down was a 1.5 mile mosey back to JUCO.
MARY:
Stretching until Bootcamp Pax joined us at the flag.
BOM/COT:
Joined in with the Bootcamp guys led by Mandoline.
COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Pool Boy, Frenchie, Uncle Rico, Captain Obvious, Drift Trike, Judge Judy, QIC-Archie
Moleskin
This is week 4 of 18 of the Hanson Running Plan. We started again at 5:00am and will need to continue to do so for the remainder of the training program. Here is the link to the plan for reference: https://cdn.shopify.com/s/files/1/1754/7753/files/Advanced_Marathon_-_new.pdf?2510896761829477751

A Snow Day @ JUCO

THE SCENE: High 20’s and snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Motivator starting from 7
The Ole Miss Piss in honor of Lane Kiffin rejoining the SEC

THA-THANG:

Mosey to wall
Indian run Squats on Wall
Take CMU to Freshman hill
21’s Merkins @ top, squats at the bottom
Repeat until I  call time around 6:05-6:07
25 Calf Raises with CMU
20 Curls with CMU
15 Tri Ext with CMU
10 BBS with CMU
5 American Hammers with CMU
BTW @ wall hold for 1:00 min
Mosey to AO

We made it down to 7 on the 21’s, the snowy steep hill slowed us down and really made us pay attention to our footing.  Altar boy, however, was the human snowboard and flew down the hill repeatedly.
MARY:

Doomsday Clock (til we finish)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 12:9-16
If Jesus can go to Church when the Pharisees set him up to break laws, we can follow his example in the face of issues we may have with doctrine.
MOLESKIN:
Trolley’s work stress.
ANNOUNCEMENTS:
no announcements

JUCO Slaughterhouse revisited

THE SCENE: 53 degrees and Smoky
F3 WELCOME & DISCLAIMER

Identified 1 FNG- later to be named Hurri-can
WARM-O-RAMA:
Side Straddle Hops 10x 4-count

Tempo Squats 10x 4-count

Cherry Pickers 7x 4-count (SLOW)
THA-THANG:

  • Indian run from AO to new parking lot below sophomore hill, count off by 4s to create 4 groups; begin 4 station (20 rep per exercise) AMRAP.  Complete reps at your start point, then run 3/4 of a lap counter-clockwise to the next station, rinse and repeat.
  • Station 1- diamond walk + box cutters
  • Station 2- CMU pullovers + Big Boy Sit-ups (self-AAR; next time give a demonstration of CMU pullovers)
  • Station 3- Imperial Squat Walkers + 4-count Flutter Kicks
  • Station 4- Big (12″x8″x16″) CMU rows + Gas Pumps
  • Mosey back to AO

MARY:
60 seconds to spare upon return to AO, completed tempo squats until 6:15 on the dot.

CIRCLE OF TRUST/BOM:
Paraphrased C.S. Lewis- I want to live my life such that when I die, ALL of hell rejoices knowing that I’m out of the fight.  To be fighters, we not only have to be physically ready, but mentally as well.  I carried a rucksack through the beatdown to represent the burdens that we bear.  1 Peter 5 says “Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, CASTING ALL YOUR ANXIETIES ON HIM because he cares for you.”  As men, we tend to treat this action like fishing, and we cast our anxieties, burdens, and worries on God, only to reel them back in like a crank-bait.  We have to find a way to cut the line, and that can only be done through teamwork.  Use your support structure, use the team that has been created for you, not only at home, but within the brotherhood of F3.  The enemy prowls around like a roaring lion, looking for someone to devour.  We have to fight as a team, dropping our excess burdens in preparation for the fight.

ANNOUNCEMENTS:
Tomorrow is the deadline for the pre-order on Bro-lympics shirts, we need 2 more to complete it so that they’ll print them!

The Juco Jailbreak Tour – Emmanuel

THE SCENE:

drizzly & about 40 degrees.

F3 WELCOME & DISCLAIMER

Done while doing Thunder toes.

WARM-O-RAMA:

30 Seconds of each of the following

  • Thunder Feet
  • High Knees
  • Merkins
  • Iron Mikes
  • Imperial Squat Walkers to the right
  • Clap Jacks
  • Mtn Parkers

JUCO Jailbreak Tour

We renamed “The Juco Deck of pain” to the JUCO Jailbreak Tour because I like it better and it’s more of just the campus tour when we take out the two big hills (Mount Jucante and Jucomanjaro).  The full Jailbreak tour card set is here:

  1. 5 Rec Center Stair assents with the CMU  (right next to the CMU pile)
  2. 30 Railing Pull-ups (at the pull up stations )
  3. 50 CMU Curls (at the CMU Pile )
  4. 30 Lake Lunges (single count lunges at the lake)
  5. 30 Panther (top of Sophmore hill) Pickle Pounders
  6. Burpee Base Run ( 1 burpee per base on baseball diamond)
  7. 5 Stadium Hill Runs (on Success way)
  8. 30 Guard Rail Derkins (behind Maple Street)
  9. 3 Reverse Bear Crawl loop in front of ERC Building.
  10. Alternating Side straddles in Parking Lot 05 (go one full lot length – alternate on each row of stalls)
  11. Bernie two lengths of the Welcome Way Parking Lot (the biggest lot on campus).
  12. 40 CMU Push Presses (by CMU pile)
  13. Art Center Burpee Broad Jumps (2 lengths)
  14. 30 Brick Dips (@ low brick wall)
  15. 2 Career Path – Bear Crawl Loops (modified to be by front neon sign)
  16. 10 Maintenance Hand Stand push ups

We start out by randomly selecting a HIM to draw a card from the deck.  On the back of the card is written a location and an exercise.  We immediately do an all out sprint (Jailbreak) to that location and do the exercise.  Somebody then calls out a 30second count before the next person draws another card from the deck and we take off running.

Today our lucky winners chose #10, #8, #9, #11, #15, #16, and #1.

MARY:

Did Freddy Mercuries to the ACDC song Jailbreak. Each time they sang Jailbreak we did a Big Boy Situp.

CIRCLE OF TRUST/BOM: 

Emmanuel is His name.  He is with you! God is with us.  Live it, know it, believe it, and act on it.  In these hard times: ask Him questions. Talk to Him. Wait for Him. Trust Him. Have a close relationship with Him. He invites us to. He takes pleasure in helping, listening, challenging, teaching you.  You are his beloved child.  Every step, every second.  Remember that now and always.