F3 Knoxville

Category: JUCO

I like to crawl.

THE SCENE: Beautiful!!!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats

Moroccan night club

manly arm rotations up and down

tempo merkins

SSH

Man-Makers
THA-THANG:
Partner up!!

Sets of 100 merkins collective count

bear crawl

100 arm taps

bear crawl

100 Catalina wine mixers

bear crawl

100 squats

beae crawl

100 lunges

bear crawl

 

mosey to the sophomore

bear crawl to the top, 10 flutter kicks

cralw bear down, 10 hello dollys

mosey back to the large lot

go bakerds’ through the routine oyo sets of 20

 

MARY

5 Apollo creeds each arm

leg drops ( no idea exercon )

COUNT-OFF & NAME-O-RAMA

17 HIMS!!!

CIRCLE OF TRUST/BOM:
Never take a moment of life for granted

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Take The High Road

THE SCENE: Somewhat cool, not too shabby
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Tempo Squats, Flutter Kicks (x50, hehe), Tempo Werkins, TN Rock’n Chair
THA-THANG:
1) Alligator Crawl 50 yards, 3 Double Burpees, Frog Jump 50 yards, 3 Double Burpees

2) Side Straddle Run parking lines across the entire large student lot

3) 11s at L shaped drive-thru: Squat Wall Jumps — Body Builders

4) 7s at same location: London Bridges — Donkey Kicks

5) 100 yard Sprints, 1st place calls Ab Ex after each sprint. We did American Hammers (x50) Freddie Mercuries (x50) and LBCs (x50)

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
17 men, 1 FNG: welcome “Mermaid!”
CIRCLE OF TRUST/BOM:
From a recent work experience of the Q :

Take the highroad when you receive harsh criticism undeservedly.  Often, after the other person realizes their error, it opens an awesome door to share the Gospel – the same grace and forgiveness that makes you as a believer tick.  Follow what God says about these situations: rich in kindness, slow to anger. Then let Him work through you.
MOLESKIN:

ANNOUNCEMENTS:

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.