F3 Knoxville

Category: JUCO

The Tree-biscuit

THE SCENE: What is this 59 degrees in July??

F3 WELCOME & DISCLAIMER

Fitness Faith Fellowship?  Fellowship Faith Fitness?  Fellowship Fitness Faith? Couldn’t get it right.  🙂
WARM-O-RAMA:
10 SSH, 10 High Knees, 5 Merkins, 5 Freddy Mercuries, 5 Hand Release Merkins, 5 Moon Dancers, 5 Wide Merkins, 5 Windmills, 5 Diamond Merkins, 5 Cherry Pickers, 5 Carolina Dry Docks, 5 Inchworms, 5 Peter Parkers, 5 Tennessee Rockin Chairs, 10 High Knee Squat Jumps…  AND Introducing the Burpee Destroyers.

The Burpee Destroyers are:

  • Drop down to face then to plank
  • 1 Plank Jack
  • 1 shoulder tap (left and right)
  • Drop down to elbows
  • 1 rainbow drop (left and right)
  • Frog Up  (Legs up underneath you up to squat jump)

THA-THANG:  The Tree-Biscuit

Just like the Jaws theme, this workout is SUPER simple with only two notes, but oh so terrifying and challenging.  This workout had just two elements running and burpees.  We ran to every tree, stopped, called out the tree number and did a burpee. That’s it!

Within 25 minutes we managed to tag 156 trees with burpees.  I mistakenly ended the workout at 6:05 since I thought we’d be totally toast and would then need some larger recovery time.  Turns out the hungry beasts wanted a Mary too.  So next time we’ll do the whole 45 minutes and aim for hitting 200 burpees.  Usually I go way over time and catch heat for that… Turns out I catch more heat for ending early.  #still-a-rookie

MARY:

  • 5 Burpee Destroyers
  • 10 Burpee Penalties for saying Fitness Faith and Fellowship instead of Fitness Fellowship and Faith. (The Judge brought the hammer down)
  • 30 Pickle Pounders
  • 25 Freddy Mercuries
  • 25 Tempo Merkins

CIRCLE OF TRUST/BOM:
Current stressors have me totally scatter brained. I could barely count to five during the warm up. Totally spaced on the Mary and the timing. So preached to myself and others about resting in the lord and finding peace in him.

Psalm 37:7 Rest in the Lord and wait [b]patiently for Him;

Psalm 46:10He says, “Be still, and know that I am God;
    I will be exalted among the nations,
    I will be exalted in the earth.” 

Isaiah 40:31 Yet those who [a]wait for the Lord
Will gain new strength;
They will [b]mount up with [c]wings like eagles,
They will run and not get tired,
They will walk and not become weary.

Here’s hoping and praying that all my brothers find some peace amidst the storms today.

Amen!

MOLESKIN:
Apologies for ending early!  It won’t happen again! lol.  😉
ANNOUNCEMENTS:
Call out and challenge to all the other AO’s to see how many trees they can tag with burpees when they do the TREE-BISCUIT challenge (I’m lookin at you Asylum)!!!!!

Bump and Run

THE SCENE: 72°F, Cool, but still plenty humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Merkins x5  OYO
  • Imperial Walker x15 IC 4-count
  • Merkins x10 OYO
  • Imperial Squawkers x15 IC 4-count
  • Merkins x15 OYO

THA-THANG:
Mosey to the Courtyard
Four Corners w/Bump

  • Cone 1 – Merkins
  • Cone 2 – Jump Squats
  • Cone 3 – Mountain Climber
  • Cone 4 – Smurf Jacks
  • 5th group run a loop around the courtyard and bumps the group at cone 1

Rinse and repeat

Mosey to the hill behind the service shed
11s- Merkins at bottom and Squats at the top

Mosey back to the SP
COUNT-OFF & NAME-O-RAMA
15- Chaco, Kenjo, Mandolin, Sparkler, Spotter, Trolley, Weedwacker, 5K, Judge Judy, Sty, Booster, Erector, Finger Food, Anchorman, Archie (QIC)

CIRCLE OF TRUST/BOM:
“But this I call to mind, and therefore I have hope: The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness. “The Lord is my portion,” says my soul, “therefore I will hope in him.””
‭‭Lamentations‬ ‭3:21-24‬ ‭ESV‬‬
https://www.bible.com/59/lam.3.21-24.esv

Deck of Pain III – The finale

THE SCENE: 77 clear skies.
WARM-O-RAMA:

  • 25 SSH
  • 25 Merkins
  • 25 LBC
  • 20 Merkins
  • 20 LBC
  • 15 Merkins
  • 15 LBC
  • 15 Windmills
  • 15 SSH

THA-THANG:  The Deck of Pain Conclusion

As before in V1 and V2 of the JUCO Deck of Pain, we had 6 more stations to visit.  They were

  • 5 Rec Center Stair assents with the CMU  (right next to the CMU pile – then Jailbreak sprint to)
  • 30 Railing Pull-ups (at the pull up stations – then Jailbreak sprint to)
  • 50 CMU Curls (at the CMU Pile – then jailbreak sprint to)
  • 30 Lake Lunges (single count lunges at the lake)
  • 30 Panther (top of Sophmore hill) Pickle Pounders
  • Jucomanjaro Asscent

MARY & BOM:
Appologies for running late.  “Trust in the Lord with all your heart And do not lean on your own understanding.” Proverbs 3:5.  I don’t know how it all works but I know the one who does.  Attempted to encourage the men to really “lean” into the Lord and trust him.  What is “leaning”?  It is active faith, active trust.  It’s betting on the Lord. It is putting stock in the Lord.  It is saying, I can’t but I know the one who can.  Jesus is my guide. It is doing stuff that outright says – this will fail if He doesn’t come through.

Bears on JUCOmanjaro

THE SCENE: 75* and half a percent less humid than usual. Nice surprise shower at the end to cool us off.
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:

  • 10xCherry Pickers
  • 1xBurpee
  • 15xlbac forward
  • 2xBurpees
  • 15xlbac backward
  • 3xBurpees
  • 10xWindmills
  • 4xBurpees
  • 10xTempo Squats
  • 5xBurpees
  • 40xCalf Raises (Boosters)
  • 4xFailure to Launch

THA-THANG:
Mosey to JUCOmanjaro and partner up.

One HIM performs 10xMerkins, 10xSquats, 10xBBS while the other HIM bear crawls up JUCOmanjaro. HIM performing exercises sprints to catch the bear and they swap places. The PAX knocked this one out of the park and summited JUCOmanjaro in record time.

Mosey to Maple Street parking lot, stopping for 6 burpees on the way, and grab a different partner.

One HIM runs clockwise and the other counter-clockwise around the building. Short sides of the building were covered using burpee broad jumps and Frogs/Lunges. When you pass your partner on the front of the building perform 30 supermans as a team. When you pass on the back of the building perform 30 Heels-to-Heaven as a team. You get a freebie if you pass on the end caps.

MARY:
Nothing like a free shower to end the workout.
COUNT-OFF & NAME-O-RAMA
11 HIMs gave JUCOmanjaro a bear hug this morning
CIRCLE OF TRUST/BOM:
Being uncomfortable is necessary for growth. Don’t be afraid to step out of your comfort zone for the sake of getting better. Practicing those things that make you uncomfortable will make you better at them…like burpees and bear crawls.
MOLESKIN:
None
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sore Core and So Much More

THE SCENE: Caught a break in the rain but still wet and muggy!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20 – 4 Ct) Imperial Walkers (20 – 4 Ct) Cherry Pickers (8) Tempo Squats (10) Moroccan Night Club (20 – 4 Ct)

THA-THANG:
Jogged to Sophomore Hill with the rear man sprinting to the front

  • Four Corners
    • 30 Merkins with Bernie to
    • 30 Big Boy Situps with lateral shuffle to
    • 30 Star Jumps (touch the ground in a squat and then touch the sky with arms and legs extended) with lunges to
    • 30 Rosalitas with lateral shuffle to 1st corner
    • Repeated with 20 reps and then 10 reps
  • 11’s – Flutter Kicks and American Hammers
  • Mosey back to AO with 3 wagon wheels and a jailbreak

MARY:
Mountain Climbers
COUNT-OFF & NAME-O-RAMA
14 HIMS
CIRCLE OF TRUST/BOM:
Matt 18:21-35 While the damage dealt by the second servant is significant, it is also irrelevant. Their is a peace that surpasses all understanding (Phil 4:7) and this makes every Christian bulletproof, when we meditate on the Gospel.
MOLESKIN:
Praying for Mandolin’s health concerns and Ruby’s safe trip back to Texas!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.