F3 Knoxville

Category: JUCO

JUCO Slaughterhouse II- Veterans’ Day Special

THE SCENE: Clear, chilly, full moon; 6 point buck watched over the sophomore hill setup… he approved.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 10

Windmill x 10

Cherry Pickers x 10
THA-THANG:

  • Indian Run (last man up) to Sophomore Hill to celebrate Forrest Gump: partner up. PAX 1 “Shrimps” up the hill, LT Dan back down, and complete a Diamond Clock. PAX 2 celebrates legs with 10 “Mrs. Gumps” (monkey humpers w/sound effects), Range Targets down the hill, then Lunge Walks back to start point.  Trade positions to complete the set.
  • Run Forrest Run to the CMU pile and bulldoze to the parking lot. Keep your partner and DORA 100 “Jennys” (modified hello dollys), 200 BBS with CMU, 300 pullovers (over-planned, no chance of completing in time allotted)
  • Mosey back to AO, complete side crunches to run out the clock.

CIRCLE OF TRUST/BOM:
“Greater love hath no man that to lay down his life for a friend”, many have made that sacrifice, but it sucks for everyone involved. I pray that none of you are ever put into that type of situation. “Husbands, love your wives as Christ loved the church”- we’re not getting nailed to a cross for them, so how do we love them? Visit 1 Corinthians 13- Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful…” If someone asked your wife to describe you, in full honesty, would patient and kind be the first words out of her mouth? Honestly, I’d be 0 for 9 on that list. As HIMs, we need to strive to be better at love, toward our neighbor, our family, our friends. We need to bring peace with us wherever we walk, not chaos. Walk into your home, your work, your church, your life, prepared to be humble and peaceful.
MOLESKIN:
Prayer requests: Commission’s friend and mentor Dillard passed away; pray for peace and healing for the loss. Nutmeg’s father undergoing a major surgery. Pete Billingsley’s health as he struggles with a dire heart issue.
ANNOUNCEMENTS:
Congrats to JUCO for taking the AO Brolympics title, and to Spotter for nearly beating Woodshack out of the individual title.

Deek’s Quarters at JUCO Rush

THE SCENE: Perfect weather for some fast running on the track: almost cold, no wind, and Edit makes his first appearance (of many) at the Rush!
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Slow mosey from JUCO down to the Academy (fancy name for high school) track, which is a gentle downhill almost the whole way. Then four 100-yard strides on the turf to wake up the legs, open up the hips, and get some turnover going (full recovery between). Strides = steady acceleration for 10-12 paces, controlled speed for 10-12 paces (just below a sprint), smooth deceleration for 10-12 paces (counting just one leg).
THA-THANG:
Deek’s Quarters, shamelessly borrowed from here. This is 3 miles of total running with 2 miles of quality work, but the secret is in the recovery. Nothing fancy here, just good, hard work.

  • 8 x 400 meters (8 x 1 lap), just under 5K pace (fast, but not a sprint)
  • 200 meters “float” recovery after each repeat, 1 minute per mile slower than 5K pace (this is not a jog, this is still running)
  • Example: if your 5K pace is 6:00/mile, then each 400 should each be completed in 1:28-1:30 (5:52-6:00/mi), and the 200 “recovery” should be at 7:00/mile (or faster).

This is tougher than your typical 400s workout, the heart rate never drops much between 400s, and the pain builds throughout. Those first few steps of each 200 are a fight every time to keep running and NOT jog (or walk). Great work from all 7 this morning.

Slow Mosey back to JUCO for a nice round of penalty burpees, one for each of us that forgot a canned good (23 total!). Then count-off, name-o-rama, and COT/BOM lead by Anchorman.

The run back to JUCO is always deceptively long. 1.5 miles up a gentle grade on the way back is way longer than 1.5 down a gentle grade at the beginning, but having the workout in the rearview mirror always feels good.

MOLESKIN:
These kind of workouts are much easier to show up for when I know I’ll be suffering (and getting better) with friends. Makes me grateful for this group of guys. If you haven’t been to JUCO Rush, you should check it out.
ANNOUNCEMENTS:
Brolympics this Saturday, aka the annual shaming of the runners.

Calf Raises and Bear/Crab Races at JUCO

THE SCENE: 41F and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles forward (IC) 4 CT x 10

Baby arm circles backwards (IC) 4 CT x 10

Overhead clap (IC) 4 CT x 16

Side Straddle hop (IC) 4 CT x 20

Mountain Climbers (IC) 4-count x 20

Tempo squats (IC) 4 CT x 10

Squat Calf raises (IC) 4 CT x 10

THA-THANG:

2 lines Mosey to coupon pile  

Surprise stop for 5 Jumping Spiders OYO  x 2

Surprise stop for 10 Jumping Spiders OYO  x 1

Surprise stop for 10 Smurf Jacks  OYO

Grab a coupon – all in cadence single count

Overhead triceps combined w/ Calf raises x20

Hold Squat and do Curls x20 

Repeat both

Mosey with coupon to top of sophomore hill, stop halfway to do 10 Merkins OYO 1 hand on then switch to other hand and do 10 more Merkins 

Bernie to the top of sophomore hill

Grab a tall curb. 

Tricep dips  (IC) 4-count x10

Squat Calf raises (IC) 4 count with coupon held out in front

Tricep dips (IC) 4-count x10 – Optional Coupon on lap

Squat Calf raises (IC) 4 count with coupon held out in front

1 lap around the hill doing a Bernie back up to the top

Tricep dips (IC) 4-count x10 – Optional Coupon on lap

Squat Calf raises (IC) 4 count with coupon held out in front

Mosey to Coupon Pile

Hold blocks overhead and do squat calf raises x20

Return coupons 

Mosey 

Halt for 10 more Jumping Spiders OYO

Halt for Flutter Kicks (IC) 4-count x 20

Indian crab bear race from 1 line to the next approx. 20 yards  ( groups of about 5 ) 

Repeat for another race. 

Mosey 

Front Parking Lot

10 Merkins OYO then side shuffle to the end then 10 squats OYO side shuffle back

20 Mountain Climbers then side shuffle to the end then 20 squat calf raises OYO side shuffle back

MARY:
Judge Judy led us in 23 burpees as payment for our lack of food donations. Lessons were learned. Tears were shed.
COUNT-OFF & NAME-O-RAMA

29 HIMs: Weedwacker, Anchorman, Commission, Curveball, Downhill, Erector, Frenchie, Gump, Judge Judy, KickFlip, Mermaid, Nadia, Pool Boy, Sargent Slaughter, Spotter, Shingles, Guardrail, Alter Boy, Mandolin, Rosetta, Trolley, Slappy, Hydro, Kenjo, Edit, Mailbox, Butcher, La-Z-Boy

!!!Welcome FNG “Geo Crap” !!!

CIRCLE OF TRUST/BOM:

The Word:  Romans 7:18-25 – Released From the Law, Bound to Christ – Pauls submission to Christ

For I have the desire to do what is good, but I cannot carry it out. 19 For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. 20 Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. 21 So I find this law at work: Although I want to do good, evil is right there with me. 22 For in my inner being I delight in God’s law; 23 but I see another law at work in me, waging war against the law of my mind and making me a prisoner of the law of sin at work within me. 24 What a wretched man I am! Who will rescue me from this body that is subject to death? 25 Thanks be to God, who delivers me through Jesus Christ our Lord!

The 1st time that I truly heard this passage was about 3 years ago when I was a part of a group at church called Strong Hearts.  

I’m so thankful that Paul wrote this because we have all been there. We are cruising along in our Christian lives and then we fail. Then we feel the guilt pile on us.(Verse 24) We failed our father. (Verse 25) Our saving grace. Thankful that one of the great superheroes of the Bible laid it all out and admitted his struggles for an example for us.

MOLESKIN:

Prayer requests. Praise that Sargent Slaughter’s wife is recovering. Prayer for guys at F3 with injuries. Safety for Brolympics

ANNOUNCEMENTS:
Brolympics Saturday at 6:45AM – The Asylum – Lakeshore Park

The Return of Burpin’ Bernie

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THE SCENE: 40ish, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Windmills
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Line up on curb and run at 50% to other side of launch parking lot. 40xCalf Raises on opposite curb

Run back at 75% effort. Performed 20 4-count Rocky Balboa’s

Mosey to the large parking lot for the return of an old friend.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. Last time we had about 3 of the PAX finish all ten levels, this time I believe it was 7-8 PAX.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
23 HIMs.  Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Christ addressed the church in Laodicea in Revelation 3 saying, “‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” The church had become complacent with where they were spiritually and Christ reprimanded them for it. Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally. 

MOLESKIN:

Shoutout to Erector and Anchorman for knocking out a long pre-run.

ANNOUNCEMENTS:
Canned food drive for Second Harvest

Pumpkins & Prison Workout

THE SCENE: High 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Raises X 50 (OYO)
  • Frankenstein Leg Lifts X 20 Yards
  • Mosey

THA-THANG:

Parking Lot near AO

  • 20 Merkins on one end & 20 Squats at the other
  • Rinse & repeat X 4
  • Max Big Boy Sit-ups – 1 minute
  • Indian Run Mosey

Sophomore Hill

  • AMRAP burpees at the Bottom while partners sprints up and back; switch
  • Rinse & Repeat X 4
  • Spider crawl & bear crawl to the top of the hill

Fitness Center

  • 20 Pullups while partner does AMRAP of Diamond Merkins, Wide Grip Merkins & Carolina DryDocks; rinse & repeat X 3
  • Flutterkicks

MARY:

  • LBCs
  • Hello Dollies
  • Superman

COUNT-OFF & NAME-O-RAMA

26 HIMs – 5K, Anchorman, Archie, Butcher, Commission, Cosmo, Cortez, Curveball, Downhill, Erector, Frenchie, Ginger, Gump, Jitters, Judge Judy, KickFlip, Mermaid, Nadia, Pool Boy, Sargent Slaughter, Snaggletooth, Spotter, Stye, Triage, Weedwacker and Booster.

CIRCLE OF TRUST/BOM:

On Wednesday, October 23, I met two people in Oklahoma City who have overcome great obstacles to make a difference in our world and impact me in a strong way.  Amy Downs was a 335 pound woman living a bad, unfulfilling life.  She was a college dropout, had no social life, didn’t volunteer in the community and was a teller at a local credit union.  One morning while talking to a friend at work, there was an explosion and she found herself trapped. She thought it was a nightmare but it was a real nightmare.  The Murrah Federal Building where her credit union was located on the 3rd floor was under attack by domestic terrorists.  She fell 3 stories and was trapped on the first floor where the daycare was located.  For 6+ hours, she cried, asked God to forgive her for not living her life to her fullest and begged to be saved.  She promised God if her life was spared that she would do her best to fulfill her promise.  She was rescued and turned into a different women.  She lost 200 pounds, she got her bachelors and MBA, she started attending church and volunteering in the community.  Amy got married, had 2 children and is now President/CEO of Allegiance Credit Union where she worked during the bombing.  Amy became an endurance athlete and has competed in countless ironman, marathons, etc. around the world.  She is now making the most of the gift God gave her.

Lt. Colonel Forrest “Woody” Aurentz (retired) and I sat next to each other on the plane back from Oklahoma City to Atlanta.  He’s a great guy.  He started the Gathering of Mountain Eagles, a charity that helps wounded veterans.  Woody and his volunteer team takes them whitewater rafting, deep sea fishing, skiing, etc.  I asked him what made him start his charity…he paused and looked away.  I told him it’s OK if he didn’t want to share.  Woody looked back with tears in his eyes and began another nightmare that led us both to start crying at 30,000 feet above our great country.  When his daughter was 14, she went on a church trip to an amusement park out of town.  A drunk driver hit her bus and 27 people were killed including her best friend.  His daughter would have died but she woke up because her legs were on fire.  She crawled off the bus.  She lost her leg and was burnt more than 65% of her body.  Woody ended up having PTSD himself because he would hold his daughter’s hand as the trauma team would cut the dead skin off of his baby girl twice a day.  He said it was the worst experience of his life.  The military men and women up near Fort Knox, Kentucky where they were stationed were there to help Woody, his wife and family with food, financial and emotional support, donating blood, etc.  He promised that if he was ever in a position to help the men and women who have served our country that he would.  Woody said he’s great at organizing but doesn’t know anything about fundraising.  I asked Woody what he would do if his charity had more money and he said have more activities and trips because there’s always a waiting list and people that can’t afford to pay to get to wherever the activity will be held.  I’m going to start helping the charity pro bono through my new fundraising consulting firm.

ANNOUNCEMENTS:
Brolympics is on November 9

Bring canned food.