F3 Knoxville

Category: JUCO

I’m Dreaming Of A JUCO Christmas!

THE SCENE: 45 and raining hard…a typical December day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Insert information about the workout.

  • 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
  • Overhead Claps – X 10 IC
  • Randys – You’ve seen A Christmas story, poor Randy can’t put his arms down. With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence. X 20 IC
  • Tempo Squats (IC) 4 CT X 10
  • Jingle Balls – From the plank position, move right foot to right hand, back, right foot to left hand, back, left foot to left hand, back, left foot to right band, back. 1 X 10 (IC)
  • Big Sexy – Pickle Pounders and Monkey Humpers. 2 x 10 of each (IC)
  • Diamonds & Butts – Diamond Merkins are a girls best friends – 4 rounds of 15 Diamonds and 15 Squats (OYO)
  • Mosey

Tha-Thing:

All About The Benjamins – (people love money in addition to Diamonds)

Each PAX got to pick an exercise we would do 50 reps of and the HIM next to him would pick another exercise we would do 50 reps of (adding up to a Benjamin)

We did close to 1,000 reps total of:

  • Merkins
  • Diamonds
  • Burpees
  • LBCs
  • FlutterKicks
  • Shoulder Taps
  • Squats
  • Lunges
  • Calf Raises
  • Box Cutters

MARY

Little Merkin Boy – We played the Christmas song Little Drummer Boy by Bing Crosby. Hold plank and complete one Merkin every time you here “Pa rum pum pum pum”. That is 3 minutes of plank and 21 Merkins. We’ll never hear that song again and not grimace in pain…haha.

COUNT-OFF & NAME-O-RAMA

17 HIMs – Abscess, Bagger (from Atlanta), Chaco, Cheatsheet, Clothespin (from F3 Cleveland), Commission, Curveball, Frenchie, Ginger, Jitters, Mailbox, Mandolin, Mermaid, Pool Boy, Snaggletooth, Training Wheels and Booster.

It was great to have Bagger back from Atlanta and Clothespin come up and visit from F3 Cleveland.

CIRCLE OF TRUST/BOM:

As the scripture says below, fortunately, Jesus died for us so we are forgiven for being sinners if we believe in Him and try to live a life through Him. I’m so thankful I’m forgiven for being a sinner but want to continue to strive to be a better person who lives more like Jesus each and every day.
1 Timothy 1:15-17  Here is a trustworthy saying that deserves full acceptance: Christ Jesus came into the world to save sinners—of whom I am the worst. 16 But for that very reason I was shown mercy so that in me, the worst of sinners, Christ Jesus might display his immense patience as an example for those who would believe in him and receive eternal life. 17 Now to the King eternal, immortal, invisible, the only God, be honor and glory for ever and ever. Amen.
2 Corinthians 9:15  Thanks be to God for his indescribable gift!
Matthew 1:21  She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”
 
Romans 6:23  For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:16  For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

ANNOUNCEMENTS:

  • New healthy eating group begins in January – Check with Woodshack on GroupMe if you are interested – the goal is to educate each other with good ideas and suggestions and hold each other accountable

 

Prayer Lessons ITG

Prayer Lessons ITG

Everyone knows the drill.  The alarm goes off, you get dressed, drive to the AO, put in work, name-o-Rama, pray. Rinse and repeat.

Pray.  Hmmm, that one stands out.

What I have seen and learned in my time at F3 is that we as men need male bonding, that is no surprise, but we also need God, and we need prayer. The male bonding part is easy, and I can honestly say my closest friends of all time are men I’ve met in the gloom. They’ve helped me grow, as a man and in my faith.  Many of them might not know it, but it wasn’t just going through the motions, it is how they live life, and how they pray. To see how they have walked with God is truly an inspiration.

No one ever said life was easy, and the men at DogPound have seen all the bad, divorce, overdose, car accidents, death, sick kids, sick wives, job loss, and most recently the ongoing battle with cancer. There has also been much joy to combat the bad which is always a blessing. However, what has stayed with me is how these men through everything good and bad, has been to pray.  Prayer has been a focal point in everyone of those situations. Praying together in gloom.  Praying alone about those in need.  A text message or post requesting prayer.  A reminder to pray for someone. Day to day through adversity, celebration, and whatever comes their way, they remain calm and steadfast not only in their actions, their undying trust in God,  their support of one another, but in how they pray.

I wanted to share because prayer hits home for me.  My biggest fear about leading my first Q wasn’t the exercises, cadence, not even the public speaking.  But public praying?  Well that’s not my thing. I’ll be the first to admit even now when I pray it still isn’t fancy. I’m not eloquent like Junk or La-z-boy.  I don’t have Bible verses come to me during prayer.  I still say “uh” a lot, and there are lots of awkward pauses. I’m basically still one step above the old faithful “Now I lay me down to sleep…”.  For me, I know I have never left the BOM thinking “dude, I rocked that prayer”.  But truthfully the men in my Wolfpack have taught me that doesn’t even matter.  What I’ve seen is that it’s not about how you pray, where you pray, what you pray, but it is to just to pray. Just pray. Taking time to speak with God. Thanking him for all that He has given you, good and bad, and then laying your joys and concerns at His feet.  Submitting, asking, and allowing for His plan for our lives.

I believe God always answers prayers. Always. It might not be the answer we want, and it might not be when we want it, but He answers. He opens doors while closing others. And because of that He just wants us to pray.

It took me a long time to understand that, and I am thankful for these men who have helped me.

“pray without ceasing” 1 Thessalonians 5:17

McDonald’s on the Fly

THE SCENE: 20’s and no Q in sight….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC-F/B, Overhead Claps, Tempo Merkins, Mountain-Climbers, Tempo Squats, TN Rock’n Chair
THA-THANG:
Mosey to big student parking lot, stopping for a short Bear Crawl. Perform the Double Quarter-Pounder (without cheese) – look up in Exicon.  So Fun!!

Mosey to small parking lot. 4 corners – rotate between 10 jump squats and increasing 8ct Body Builders at each corner. I think the lead group made it to a corner of 8 BB’s.  Great work!

MARY:
Dead Bug, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
25 strong
CIRCLE OF TRUST/BOM:
Talked about inner peace and 5 steps that have helped the Q obtain inner peace: 1) Trust totally in Christ. This settles where you are headed when you die. 2) Trust in God’s sovereignty and control over all things, even the small details of your life. This eliminates fear. 3)  Trust the Lord to meet all of your needs. Takes care of the constant desire for more. 4) Maintain a clear conscience. Helps protect your inner peace. 5) Accept the way God made you.  You can’t change things that are outside of your control. Trust Him with those things.

MOLESKIN:
Ribbed was on Q but slept thru his alarm. Trolley (JUCO’s newly appointed Executioner) will decide his fate upon his next appearance at JUCO.
ANNOUNCEMENTS:
No official workout Christmas Day at JUCO.

JUCO 1500 III

THE SCENE: cold and clear, 25 degrees !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct Cherry Pickers, 10 ct side straddle hops 10 count baby arm circles forward, 1o ct baby ar circles reverse, all in cadence

THA-THANG:

The 3rd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.

https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0

The JUCO 1500 will be repeated on 2020-01-18!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

What message does this picture send to you? It makes me think about how Santa Claus represents Black Friday, our spend, spend, spend, consume, consume, consume culture and we take all of that to Santa Claus, yet we are supposed to be celebrating the birth of Jesus Christ, who lived his life as an example of the opposite of all these things. Ultimately we should focus more on Jesus and how he lived his life and less on gifts, presents, consuming and so forth

Image result for santa praying to jesus"

Prayer Requests

Poolboys cousin, Mailbox’s wife, Guard rails job, Gingers coworkers father, any other request I may have forgotten

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