F3 Knoxville

Category: JUCO

The Guardrail Shuffle

THE SCENE: only 76 degrees but felt like 90.  Sticky as all get out.
WARM-O-RAMA:
SSH, Merkins, Lunges, Freddy Murcuries, Side Lunges, American Hammers, Burpees
THA-THANG:  The Guardrail Shuffle

25 Minute AMRAP of this loop.

Start at guard rail.  Do 10 Derkins (feet on the guard rail).  In between each Derkin (decline merkin) do one side crawl (shuffle) to the right while keeping your feet on the guard rail.  So you remain declined for the whole set of 10 Derkins.  Then stop your Derkins and get up and do 10 burpees.  Then go back to the guard rail and do 10 more shuffling Derkins followed by 10 more burpees.  Finish the set with 5 Sh-Derkins and 5 burpees.

Then do 25 (single count) Lunges, moving towards the corner stop light (entrance to JUCO).  After Lunges, mosey to stop light.

At the stop light do a backwards bear crawl down the street (~35 yards) to the mid way light pole.  Then turn around and do a fowards bear crawl to the next stop light which is almost to the parking lot entrance.

Finish up the loop by sprinting (100%) from the parking lot entrance to the beginning of the guard rail where we started.   Mark your lap (reps) down on chalk.   ~6 minute rounds.

We almost completed three rounds but wanted to leave a little time for a little Burpee Machine Mary.

MARY:
5 minutes of an enlarged “Burpee Machine” .  5 stations of a continuous de-constructed burpee.  1) Plank 2) Merkin 3) Frogs (knees to elbows — forgot this station) 4) Squats 5) Squat Jumps 6) SSH

CIRCLE OF TRUST/BOM:
Continuing the Parenthood weekly theme – God is our perfect father. He is loving and gracious to you fathers. He is the perfect example of 1 Corinthians 13.  Seek him and lean on him during your times of fathering your own children.  Little by little (as a father does) he will grow you, give you more, challenge you more.  Ask from him, and he hears and gives . He does not give stones or snakes , but instead gives good gifts that fulfill and sustain us.

Matthew 7:7

7 “[c]Ask, and it will be given to you; [d]seek, and you will find; [e]knock, and it will be opened to you. 8 For everyone who asks receives, and he who seeks finds, and to him who knocks it will be opened. 9 Or what man is there among you [f]who, when his son asks for a loaf, [g]will give him a stone? 10 Or [h]if he asks for a fish, he will not give him a snake, will he? 11 If you then, being evil, know how to give good gifts to your children, how much more will your Father who is in heaven give what is good to those who ask Him!

Referenced a long time favorite pastor of mine and his series “A Perfect Father” (Louie Giglio) https://passioncitychurch.com/gathering/a-perfect-father/

MOLESKIN:
Pray for Mandoline’s buddy who is / has gone through a 5 heart bypass surgury.  And our wives who are feeling stressed during job transitions.

ANNOUNCEMENTS:
Cheer on Fast-N-Easy as his Brickyard competes in a 7 minute Burp-off tomorrow.  I think this months challenge is burpee totals. So stay tuned for an up and coming “utterly stupid” (CSOP??) & “seabiscut” combo thing-a-magiggy I’ve dreamed up to add some excitement to just doing regular burpees.

Setting Records

THE SCENE: Muggy!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain Climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 Tempo Squats, 10 Windmill

THA-THANG:
Mosey to JUCOmanjaro.  We are going for a personal Q record today: 3 times up the mountain!  There are 4 pain stations beginning at the bottom along the way up the climb.  At each station, there are three exercises.  One exercise will be performed each time up the climb.  Do your best to run between each station.

  • 15 burpees, 15 Peter Parkers w/ merkin, 15 Mountain Climbers IC
  • 20 Merkins, 20 Diamond merkins, 20 Carolina dry docks
  • 30 Squats, 30 Lunges (total), 30 Jump squats
  • 15 Flutter kicks IC, 15 Freddie Mercury IC, 15 side crunches each side

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
13 today at JUCO
CIRCLE OF TRUST/BOM:
One of the most difficult things to do is parent.  It is a big responsibility and I struggle every day.  I am reminded of Proverbs 22:6 – “Train a child up in the way he should go, and even when he is old he will not depart from it.”  To be honest, I am scared that I am not training my children the way I should and I am fearful of where they will be one day because of the influence I had.  I encourage you to share your experience with others and encourage them to lead by example and truly consider how our lives impact those watching us.

ANNOUNCEMENTS:
VQ on Friday:  Commission!

1776 Patriot Games

THE SCENE: 70 and a bit humid…a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 50 Overhead Claps
  • 50 High Knees
  • 50 Side Straddle Hops
  • 50 Moroccan Nightclubs
  • 50 LBCs
  • 50 Merkins
  • 1-Mile Mosey

THA-THANG:

  • 50 pullups on the rails
  • 50 squats
  • 50 step-ups on the benches
  • 50 Plank Jacks
  • 50 Dips
  • 50 Leg Scissors
  • 50 Shoulder Touches
  • 50 American Hammers
  • 50 Lunges
  • 50 Mountain Climbers
  • 100 Yard Bear Crawl
  • 76 Burpees (38 per partner)

MARY: 
Part of the Q
COUNT-OFF & NAME-O-RAMA

Commission, Erector, Gump, Judge Judy, Kenjo, Kick-Flip, Mandolyn, Snaggletooth, Spotter, Stye, Trolley, & Booster

CIRCLE OF TRUST/BOM:

There is different kinds of love but they are all important. I celebrated my wedding anniversary yesterday. Like many of you, I married WAY OVER MY HEAD! My wife is a great person with a big heart and tons of patience! I can and do learn a lot from her. There’s also brotherly love like we have for our friends. There’s God’s love for us even though we sin and fail everyday. We should strive to love others like God loves us.

Ephesians 5:25-33: “Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church, …”

1 Corinthians 13:4-5: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”

1 Corinthians 16:14: “Do everything in love.”

Psalm 143:8: “Let the morning bring me word of your unfailing love, for I have put my trust in you. Show me the way I should go, for to you I entrust my life.

John 15:12: “My command is this: Love each other as I have loved you.”

Ephesians 4:32: “Be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.”

1 John 4:12: “No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.”

MOLESKIN:

Thanks Stye for offering to babysit my kids yesterday so Lora and I could go on a date. We’ll take you up on it when we’re not so tired and just want to stay home and sleep!!!
ANNOUNCEMENTS:

  • Farragut 4th of July parade tomorrow at 8:30
  • F3 Father Child Camp September 6-8

Jailbreak Tour (aka Deck of Pain)

THE SCENE: 71 degrees, cloudy, felt like 90.

WARM-O-RAMA:

High knees, burpees, high knees, SSH, side lunges, burpees, Iron Mikes, burpees

THA-THANG:  

The second installment of the Deck of Pain (as mentioned here: Deck of Pain ) .

This time the lucky winners picked these spots and exercises to sprint between

  • Art Center Burpee Broad Jumps (card said 2 lengths, but we trimmed it to one … Cause they’re hecka hard)
  • Mount Jucante (run to the top)
  • 30 Brick Dips
  • 2 Career Path – Bear Crawl Loops
  • 10 Maintenance Hand Stand push ups

Some said we logged around three miles of running.

MARY:
We were short on time and so even though our last pick was Jucomanjaro we stopped at the AO for a little Mary.

  • 50 Freddy Murcuries (4 ct)
  • 2 Minutes of Protractoring (included 180 degrees)
  • 25 American Hammers (4 ct)
  • 25 LBCs
  • 50 Side crunches (25 left and right sides).

 

We’ve been averaging around 5 – 6 Exercise completions for the Deck of Pain and still have six more unused cards.  Stay tuned for the third installment in which we tackle the last six exercise cards.

Walk it Out

THE SCENE: 70 with a little extra heat from the asphalt.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squat – IC x10
Monkey Humpers – IC x10
Merkins – IC x10
Mountain Climbers – IC x10
Squats – IC x10

Indian Run to Beatdown Location

THA-THANG:

Wall Walks x5 (25 dry docks)

Bear Crawl to the Tree

Squat Jumps 25yd (increasing squat rep (1) after each jump)

Burpees x10

WWII Sit-ups x20

Run around parking lot

WWII Sit-ups x20

Burpees x10

Squat Jumps 25yd (increasing squat rep (1) after each jump)

Bear Crawl to the Tree

Wall Walks x5 (25 dry docks)

Rinse and Repeat! : )

MARY:
Box Cutters IC x26
V-ups OYO x10
LBC Cash Out

COUNT-OFF & NAME-O-RAMA
10 Pax
CIRCLE OF TRUST/BOM:
Live in the now, think about how you’ll react in a situation prior to the situation. Later today is not guaranteed, nor is tomorrow. My whole life I can look back at moments where I thought highly of someone, example is a junior high kid my role modles were the HS Varsity Basketball Players, that day came and left, then it was college athletes, and pro athletes…and now reflecting on that, they are young kids…with hopefully a long life ahead of them…What i’m getting at is no day is guaranteed. Over the past month, we have seen 8yr old kids being murdered, Fathers and Brothers committing suicide, and several pedestrians struck by vehicles. My point here is that even at the age of 60+ when you think you have made it (or at least in my eyes) past all the “crazy days” or “tough times” your life is not guaranteed another day…Be Godly, Be active, Contemplate prior to your actions to help with the reflection of your actions….
MOLESKIN:
Love the JUCO Men…It’s an honor to be able to lead and endure with you all.  Thanks for having me!
ANNOUNCEMENTS:
July 4th Parade and Dads Camp…GET IT GET