F3 Knoxville

Category: JUCO

Jumpin’ Juc 93

AO: juco
Q: Noodles
PAX: Booster, Mailbox, 5K, Butterknife, Wanderer, Guardrail, Data, Love Shaq, Commission, Trash Panda, None
FNGs: 1 None
COUNT: 11
WARMUP: SSH, Bend & Reach, Windmill, 8 Ct. Merkin, Shoulder Circles, etc.
THE THANG: Partner Workout

Bottom of Juco: 50 total jumping lunges, partner holds brick overhead (switch back and forth until 50 complete)

Half Way Up: 3 Rounds – 8 Blockees, 10 Burpees

Top of Juco: 3 Rounds – 14 Thrusters, 11 Burpees

Half Way Down: 3 Rounds – 8 Blockees, 10 Burpees (DNF)

Bottom: 43 jump lunges, hold brick overhead (DNF)

MARY:
ANNOUNCEMENTS:
COT: Honoring Data’s Dad, who lived to be 93 years old. We reflected on what our legacy as Dad’s can be. The 4 Ps:

– Pursuing Dads: we pursue our children’s hearts. Like Jesus pursued us in our sin, we have an example of the lengths God the Father went to pursue us.
– Present Dads: We are present emotionally, spiritually, mentally, and physically. We connect with our kids.
– Providing Dads: We provide space for our kids to be known and loved; we also provide financially.
– Protecting Dads: We protect our kids from the lies of this world as we point them to Jesus, we also protect them from unsafe people.

May we endeavor to prioritize our children and families as Data’s Dad did – retiring from his sales position to be spend more time with his kids!

The Zipper

AO: juco
Q: Erector
PAX: Love Shaq, Wanderer, Windex, Guardrail, Dart Gun, Mailbox, Waffles, Stye (Hal Phillips), Noodles, Booster, Wheelchair (Jonathan Perelman), Fetch, Erector
FNGs: None
COUNT: 13

WARMUP: 15 SSH, 15 Mountain climbers, 10 tempo merkins, 5 cherry pickers, 10 tempo squats, 15 imperial walkers
THE THANG: Mosey to JUCOmanjaro. At the first marker, begin the first exercise. Continue up the hill passing one marker and stopping at the next. Perform the second exercise and continue the pattern with the third. Repeat to the top.
-20 merkins, squats, 2-ct flutter kicks
Mosey back down and to the Maple Street parking lot. 4 corners: 10 burpees, run to the next corner, 20 Carolina Dry Docks, bear crawl to the next corner, 10 burpees, run to the last corner, and 20 derkins on the guardrail. Mosey to the corner of the Haslam center where the concrete benches are. Perform the following:
-10 split squats each side
-20 jump squats
-10 lunges each leg
-20 box jumps
Mosey back to the flag. Run to the first line, 5 burpees, back to start, run to the second line, and do 10 burpees, circle up.
MARY: PAX choice
ANNOUNCEMENTS: Big Ball convergence
COT: Have you ever heard of the “zipper merge”? This is where two lanes of traffic merge into one and cars take turns filing into one lane. This method requires both lanes to make space between themselves and the car in front of them to keep the merge going, allowing both lanes to smoothly move forward. Merging is usually accomplished in another way. Some cars will attempt to merge well before the merge point thinking they are being considerate. While other cars will “zoom” forward in the thinning lane that will end soon. At the same time, those merging early will be offended by those seemingly cutting line, though that may not be their intent. So, why the lesson on traffic merging? This is a practical example of how we might better treat our fellow mankind. It is not always easy to consider others when navigating our lives. Sometimes, we may judge others for not being considerate, or we may be offended when our offer of selflessness is taken advantage of. Sometimes, we may just be looking out for number one. I contend that if everyone considers others above themselves, we could more easily “merge” into the lanes of life. Someone’s gesture of kindness could be better recognized. Someone’s act of what appears to be selfishness may be given the benefit of the doubt. Both will help all move more smoothly through life.
‭‭Philippians‬ ‭2:3‭-‬8‬ ‭NASB1995‬‬
“[3] Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; [4] do not merely look out for your own personal interests, but also for the interests of others. [5] Have this attitude in yourselves which was also in Christ Jesus, [6] who, although He existed in the form of God, did not regard equality with God a thing to be grasped,[7] but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. [8] Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross.”

Haslam Center Circuit

AO: juco
Q: Mailbox
PAX: Booster, Butterknife, Fetch, Guardrail, Love Shaq, Mailbox, Windex, Wheelchair (Jonathan Perelman), Wanderer, Noodles
FNGs: None
COUNT: 10
WARMUP:    Standard mix of work

THE THANG:
Mosey to Jucomanjaro, with brief pause for monkey Humpers while waiting for break in 5:30am HV rush hour traffic.   Little core work at bottom before a jailbreak sprint to midpoint cul-de-sac.   Catch breath and a little more core work before mosey to Haslam Center for a little circuit work.    

9 stations consisting of
Box Jumps
Dips
Step Up CMU overhead Press
Derkins
Curls  (CMU)
Sandbag Overhead Squat Press
Single Rows (CMU)
Bulgarian Split Squats
Slam Ball Merkins (hand on slam ball / alternate back and forth)

One HIM ran lap around Haslam Center to be our timer while rest performed work – no counting required. When he returned moved to next station and next man took off around Haslam building.

MARY:
A little bit of time left – Rosalitas, BBS, Superman, and one other Guardrail called but I can’t remember

ANNOUNCEMENTS:
COT:

Shared personal commitment to learning more about mental health and QPR (Question, Persuade, and Refer) response to mental health crisis situations. Let’s continue to make this group a safe place for men to be vulnerable and okay with sharing life with. It’s messy and that is good.

Mr Serve On

AO: juco
Q: Butterknife
PAX: Butterknife, Noodles, Booster, Stye (Hal Phillips), Dart Gun, Wanderer, Love Shaq, Windex, Mailbox, Guardrail, Survivor, Fetch, Data, Erector
FNGs: None
COUNT: 14
WARMUP:
Side straddle hop in cadence 20
Tempo squats
Cherry Pickers
Grady Corns
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 tempo merkins
30 seconds oyo

THE THANG:
Mosey with the leader falling off for two burpees to the big lot for
Drills:
Side shuffles, high knees & butt kickers, walking planks, and sprints.

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist

Core:
Hello Dolly’s and BBS

Snake mosey to sophomore hill with the 6 snaking their way to the front of the line.

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
100 curls

Mosey around to the duck 🦆 pond stopping for flutter kicks and 8 ct Merkins.

Mosey to the Haslam Center for 20 dips.

Then back to the flag.

MARY:
No time
ANNOUNCEMENTS:
Convergence coming up.
Look for ways to serve!
COT:
Look for ways to serve:
Sign up for a Q, give blood, volunteer at the shelter, look for opportunities in and outside the community, serve at church. In fact, Mailbox has an opportunity this afternoon.

You will not regret it. It’s rewarding not only to those you’re helping but also to yourself.

“For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.”
‭‭Matthew‬ ‭20‬:‭28‬ ‭

A balmy stroll around JUCO

AO: juco
Q: Data
PAX: Booster, Fetch, Mailbox, Lil’ Spice, Dart Gun, Wanderer, Guardrail, 5K, Noodles, Erector, Stye (Hal Phillips), Love Shaq, Butterknife
FNGs: None
COUNT: 14
ONE-MINUTE WARNING
WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky & let it hang
Abe Vigodas
Moroccan Nightclubs
Motivators
TN Rocking Horses
ONE THANG:
Play a game of infection in a section of the parking lot blocked-off by cones. One person is infected and moves by bear crawl. Everyone else is a crab walker. Once you are tagged, do 10 Pickle Pounders and then you are an infected bear crawler. We played 3 times.
ANOTHER THANG:
Mosey to the really large parking lot with 10 rows of parking lines.
Building blocks, courtesy of a @Tank backblast I found.
Run to first line of parking and do 1 of 1st exercise. Move to next line, do 2, etc. Total of 10 lines across the lot. Mosey back to the beginning before doing next set.
1. Merkins with runs
2. Squat jumps with bear crawls (every other)
3. Dry docks with Bernie Sanders
4. Lunges with side shuffles
JUST ONE MORE THANG:
Mosey to the loading docks. Split into 2 groups and perform a Newton’s Cradle for 2 full rotations.
Everyone holds a plank
Person in front runs and jumps up on the loading dock, runs back down the ramp, performs 5 Merkins, and goes to back of the line.
MARY:
Imperial Walkers
ANNOUNCEMENTS:
Convergence on 1/20
COT:
Don’t Waste Your Life by John Piper
“Making Much of Christ from 8 to 5”
1. We can make much of God in our secular job through the fellowship that we enjoy with him throughout the day in all our work.
2. We make much of Christ in our secular work by the joyful, trusting, God-exalting design of our creativity and industry.
3. We make much of Christ in our secular work when it confirms and enhances the portrait of Christ’s glory that people hear in the spoken Gospel.
4. We make much of Christ in our secular work by earning enough money to keep us from depending on others, while focusing on the helpfulness of our work rather than financial rewards.
5. We make much of Christ in our secular work by earning money with the desire to use our money to make others glad in God.