F3 Knoxville

Category: JUCO

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.

Hanson Plan Wk 3

THE SCENE: 30F Wet and Icy (Wintry Mix) on the Ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey to the Hardin Valley Academy Track
THA-THANG:
600m Track Repeats:
Run 1.5 laps at your 5k or 10K race pace. Then slow mosey 1 lap for the recovery.
Repeat 8 times.
Cool Down was a 1.5 mile mosey back to JUCO.
BOM/COT:
Joined in with the Boot Camp guys led by Mermaid.
COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Frenchie, Hydro, QIC-Archie
Moleskin
This is week 3 of 18 of the Hanson Running Plan. We started at 5:00am and will need to continue to do so for the remainder of the training program.

Lifting one another up

THE SCENE: Wet ground, 50 degrees, calm and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:  10 bonus burpees as I fumbled the order of the F’s (don’t do that!)

Twinkle Toes (calf raise squats)
Tempo Squats
Baby Warrior Circles (Warrior pose with arm Circles)
Overhead Clap (as we numbered off 1/2)
THA-THANG:
Guardrail top and bottom: 3 laps, first with 15 exercises, then 10, then 5.  Half started with upper, half with lower

Tops: Tricep Dips & Dirkins on the Guardrail| Mosey to the light… then | Bottoms: Guardrail hops & Guardrail foot taps

Black snake (Slalom Indian Run) through Courtyard

Pair up and run 3 laps (15 on first lap, then 10, then 5) of Canyon Merkin, Partner carry up the ramp, swap and repeat, then mosey to Pull up bars for helping your partner do pull ups, and low pistol squats, then Mosey to cover for 15 bro-pees (high 5 burpee)

Finish on 30 calf raise, Bernie, Mosey, 30 Calf Raise, Imperial Walkers, 30 Calf raise, Bernie

CIRCLE OF TRUST/BOM:
Do not repay evil for evil but seek to do good to one another and everyone  1 Thessalonians 5:13
We need to be quick to forgive, not repaying evil for evil but actually seeking to do good for everyone.  This busy time of year you may be thinking you don’t have time to do one more thing or help one more person. But we have an awesome opportunity to help each other, and everyone: through prayer.

Friday’s COT by @FingerFood, he called out by name guys who have impacted and helped him – that process of calling people out by name is bold, and it’s powerful to encourage.  We have been called to boldly pray for one another (See James 5:16)

Today as you carried each other, literally, let this remind you of our chance to carry each other’s need before the Lord – and as a bonus, it isn’t sweaty, a little gross and personal space invading.  As you lift a guy up doing pull ups, we lift each other up to the Lord -that God’s glory would shine through their life.

There is Someone I know who lived this verse of doing good for one another and everyone perfectly –  His birthday is coming up.  I hope you know Him too.  He is Jesus and He died for you – He prays for each of you by name.

Today, the prayer time will included a chance to lift up for you by name: Your kids (kids in your life), Wife (or women in your life), Pastor, someone older (dad, shut in, elder, mentor), coworkers, HIM’s not there and even our enemies.

MOLESKIN:
21 HIMS for a powerful prayer time of lifting to the Lord one another and everyone – now continue to pray for people by name, listen to Lord’s calling to reach out, help, bless ans SEEK to do Good for the people you prayed for by name.

Friday Fun with Finger Food

THE SCENE:  40 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees baby arm circles. Short and sweet.
THA-THANG:
3 line run to the coupons  Front man drops off after 5 count and hits 3 burpees

  • Dora in 2s. Man at the base coupon curls, tri ext, squat press until 300 is hit. Top of stairs rotation between 25 American hammers, 25 flutter kicks,  25 BB sit-ups.
  • Mosey to sophomore hill
  • 10 burpees at base…bear crawl the hill….10 burpees at top.
  • 40 merkins corner 1. 30 merkins corner 2
  • Repeat.

MARY:
Welcome kindergarten cop!!!!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are called into fellowship with our other believers. We are blesses to be with with such an authentic group of HIM’s. Be willing and ready to both serve and be served by your fellow F3 brothers. Holy Spirit lead, and in obedience to Christ serve one another.
MOLESKIN:
I had 20 examples that I could have named in ways my new brothers have effected my life and faith. Thankful for your presence in my life!.
ANNOUNCEMENTS: