F3 Knoxville

Category: JUCO

JUCO Cardinal memorial workout

AO: juco
Q: Wanderer
PAX: Love Shaq, Guardrail, 5K, Lil’ Spice
FNGs: None
COUNT: 5
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
10 Willie Mayes Hayes

THE THANG:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.

Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s

Set 4
20 Burpees

~~ end of cardinal workout ~~
Continued on to courtyard where we did 2 loops alternating 10 Irkins/dips and 10 dirkins/step ups on the part benches.

Ran to coupons by flag and completed some rounds of kettle bell swings, thrusters, curls and other heavy exercises.

MARY:
hello dolly until RUSH made it back to the flag.
ANNOUNCEMENTS:
COT:
The story of cardinal is best told by others:
By our own Mathlete in the f3knoxville newsletter and other articles.
mattcrossman.substack.com/p/f3-cardinal-and-the-victory-of-broken
mattcrossman.substack.com/p/a-tribute-to-f3-cardinal-kind-down

I personally was not directly involved but got to watch (and participate) with F3 as they responded to this tragedy.
The men who were on the scene and started CPR and called for help.
The gofundme campaign that surpassed it’s goal 100x to raise over $100,000 for the family.
The more then 100 men who showed up to finish Cardinals workout and support the PAX and family.
The men who helped Cardinals family paint and move houses.
These actions demonstrated what F3 is about and why F3 not only survived this tragedy but thrived and grown through it.
I hope this story encourages you the same way it has me.

Not Meant To Arrive!!

AO: juco
Q: Butterknife
PAX: Wanderer, Windex, Data, Commission, Mailbox, Butterknife, Dart Gun, Lil’ Spice, 5K, Trash Panda (JUCO), Fetch, Booster, Miss Fire, Love Shaq
FNGs: None
COUNT: 14
WARMUP:
Side straddle hop in cadence  20
6 Windmills in cadence
10 squats
5 sparring merkins
Line up in the curb. Run 2 lines do a burpee.
Run back to the start do a burpee. 3 x’s
10 Slow Freddy Mercury’s (opposite shoulder to opposite knee)

THE THANG:

Run two lines and do 5 sparring merkins (opposite knee to opposite elbow). Repeat across the lot.

Run two lines and do 10 single count slow Freddy Mercury’s (opposite shoulder to opposite knee). Repeat across the lot.

Run two lines and do 5 Peter Parker merkins. Repeat across the lot.

Run two lines and do 20 single count flutter kicks. Repeat across the lot.

Walking lunges to first line. Leap frog to the next. Bear crawl to the next.
Repeat across the lot.

Mosey to the top of JUCOManjaro with the person in the back sprinting to the front.

20 flutter kicks
20 BBS
10 ct stargazers 💫

Mosey back to the flag. Jailbreak in the parking lot.

MARY:
Crunchy Frogs 🐸
Sidestep lunging side to side and reaching for your toes.

ANNOUNCEMENTS:
COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Ordinary Continuance

AO: juco
Q: Guardrail
PAX: Wanderer, Booster, Windex, Love Shaq
FNGs: 1 Love Shaq
COUNT: 5
WARMUP: SSH, Tia Chi Warrior, Let it hang, Reach, Cherry Pickers, Tempo Merkins, Tempo Squats
THE THANG: Mosey to the coupon pile, bring a brick to the top of hill and do 20 of each set with running to one of 3 corners between the sets.
Curls and Merkins,
OH Press and Squats,
Tricep Extensions and BBS,
Front Raises and Lunges,
Thrusters and LBCs
MARY: Did some core work on the way back. Imperial Walkers, Hill Billy Walkers, Hello Dolly and Flutter kicks.
ANNOUNCEMENTS: Jan 20: Convergence @ big ball. Jan 8, 8 yr bday of Asylum-pm.
COT: [Fred Mitchell] accomplished no great thing. His name was linked with many Christian organizations, but he was the founder of none. He turned the feet of many into paths of righteousness, but not more than others of his contemporaries. He made no spectacular and inspiring sacrifices. He effected no reforms. For the first forty-five years of his life the pathway he traversed was similar to that of thousands of other self-made, moderately successful business men. … On that ordinary, hum-drum track, however, he walked with God, climbing steadily in spiritual experience.

This, I hope, is an encouragement to each of us as we step into this new year, in most cases returning to familiar paths and routine responsibilities. It is in the fulfillment of everyday duties that we live for Christ. Fred has left us an example as one who was always on the lookout for the opportunity to explain the way of salvation to those whom he met along the way. “One thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

Ending 2023 on a High Note

AO: juco
Q: Data
PAX: Guardrail, Dart Gun, Windex, Data, Bootleg
FNGs: None
COUNT: 5
WARM-O-RAMA:
Reach for the sky & let it hang
Abe Vigodas
Moroccan Nightclubs
Motivators
TN Rocking Horses
ONE THANG: JUCOmanjaro!
Mosey to the first cul-de-sac
Sprint 2 hash marks, perform a static core exercise until the 6 arrives, count to 10
Lunge 1 hash mark…
Bear crawl 1 hash mark…
Bernie 1 hash mark…
Repeat ’till the summit
ANOTHER THANG: Kraken!
12 cones in a circle… do 23 reps of a listed exercise… run around the circle… and advance to the next cone:
Jump Squats
BBS
Merkins
Iron Mikes (1ct)
Carolina Dry Docks
Flutter Kicks (2ct)
Monkey Humpers
Imperial Walkers
Burpees
Mountain Climbers (2ct)
Bobby Hurleys
Plank Jacks
MARY:
Quick run to trees for some last minute pull-ups
ANNOUNCEMENTS:
We will meet on New Year’s Day!
COT:
christianscholars.com/the-meaning-of-technology/
The Bible is full of examples of men using the precious resources around them to do things that serve themselves or that bring God glory. Something to think about as we prepare for a new year. What are we going to do with our precious resources (time, talents, money, etc.) in 2024?!?

All I Want for Christmas is a Good Beatdown

AO: juco
Q: 5K
PAX: Guardrail, Wanderer, Windex, Mailbox, 5K
FNGs: None
COUNT: 5
WARMUP:
One-handed SSH
TN Rocking Chair
Carolina Dry Docks
Catalina Wine Mixers (6-count)

THE THANG:

MARY:
Mosey up to Sunago Parking Lot

DORA
– 100 Burpees
– 200 Squats
– 150 Derkins / 150 Irkins

Mosey to Maple St Parking Lot
DORA w/ different partner
– 100 Hello Dolly (2-Count) – Ran out of time here
– 200 Dips
– 300 Captain Thors (1:4 BB/AH)

Mosey back to AO

ANNOUNCEMENTS:
Coffeteria, public apology to Mailbox for skipping the pre-run
COT:
John 14:27: “Peace I leave with you. My peace I give you. I give to you not as the world gives. Don’t be troubled or afraid.”
Christmas in my family is hectic, I need this verse. Do you? Just don’t forget that God is with us.