F3 Knoxville

Category: JUCO

All For His Glory

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC (f)/(b), Tempo Merkins, MCs, Tempo Squats, Calve Raises
THA-THANG:
Mosey to East side of campus. 10 light poles (30yds-40yds apart) along road. Lunge to each pole, stopping at each one for 10 Werkins, 10 Merkins, 10 Diamond Merkins. PAX made 8 poles.  No walking or running allowed – only lunging.

Slowsy to adjacent large parking lot.  P1 does ab exercise while P2 does distance run. P2 returns and rescue drags P1 to next parking lane. Switch and repeat across entire lot.

MARY:
Imperial Walkers, Pickle Pounders, Freddy Mercuries, “Row Your Boat” by Waxjob.
COUNT-OFF & NAME-O-RAMA
Lucky 13
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31.  Everything you do, do for His glory.  You are either making Him look good, or making Him look bad.  Choose the former – be a good ambassador for the Lord. in everything we do.
MOLESKIN:
Spotter told me his legs were shot before the workout……..I’m so sorry.
ANNOUNCEMENTS:
Prayers for Commission and his friend who is battling alcohol addiction.

JUCO Mega Circuit

  • THE SCENE: 65 and muggy
    F3 WELCOME & DISCLAIMER Yep
    WARM-O-RAMA:
  • 10xCherry Pickers
  • 20x Hairy Rockettes
  • 10xMerkins
  • 15xlbac forward/back
  • 10xTemp Merkins

THA-THANG:
Split into two lines and Indian run towards NW parking lot.

Stop at the stop sign for 5xBurpees OYO

Mosey to NW parking lot for some circuit training. 12 stations were set up for the circuit, each HIM grabbed their own station to start with. Perform the prescribed number of reps and run to stop sign and back before moving on to the next station. If the next station is taken, skip it and come back later. Stations were as follows:

  1. 10xSandbag Toss-overs w/60lbs sandbag
  2. 30xMerkins
  3. 30xCMU Swings
  4. 30xMountain Climbers 4-count
  5. 20xSlams w/20lbs slam ball
  6. 30xDiamond Merkins
  7. 30xCMU Squats
  8. 30xFlutter Kicks 4-count
  9. 30xSandbag Pull-throughs w/30lbs sandbag
  10. 10xBurpees
  11. 30xCMU Push Press
  12. 30xHeels to heaven

The PAX completed one full round plus 2-3 extra sets before it was time to head back to the non-existent shovel flag (missed you Booster).

MARY:
40xImperial Walkers, 26xHello Dollies

COUNT-OFF & NAME-O-RAMA
9 HIMs showed up to get better at JUCO this morning.

CIRCLE OF TRUST/BOM:
“WWJD” Many of us remember when the “What Would Jesus Do” fad happened in the 90’s. Although the fad was more about collecting bracelets and trying to look cool, the words are just as true today as they ever have been. We should consider this phrase every time we make a decision.

Romans 13:14

“But put on the Lord Jesus Christ, and make no provision for the flesh, to gratify its desires.”

MOLESKIN:
Trolley’s beatdown on Wednesday was still fresh, so today’s workout was intended to allow each HIM to move at their own speed.

ANNOUNCEMENTS:
None

Forgiving the Deck of Pain

THE SCENE: 9 brave souls came out today. Threats of rain, but dry-ish pavement in most places.  Wet grass and hills but a nice 70 degrees.
F3 WELCOME & DISCLAIMER

  • CRISS CROSS: We’ll be criss crossing the campus today – somewhat of a campus tour if you will.
  • CROW FLYS: It’s up to you to find the shortest distance between exercise stations.
  • JAILBREAKS: We’ll be doing a jailbreak sprint between each exercise…

WARM-O-RAMA:
No cadence. Silent count, more by time. Keep going until I say the next one.

SSH, High Knees, burpees, merkins, hand release merkins, wind-mills, cherry pickers, slap merkins, burpees.

THA-THANG:  The DECK OF PAIN

Each person takes a turn picking a card from a deck of 18 cards.  These cards have an exercise that is specific to a location around campus.  Sprint to that location using any trail, path, or road possible and do the exercise.  Once several people have finished the exercise, some one counts off a 30 second count and then another card is chosen.

Of the 18 cards we completed:

  1. Burpee Base Run ( 1 burpee per base on baseball diamond)
  2. 5 Stadium Hill Runs (on Success way)
  3. 30 Guard Rail Derkins (behind Maple Street)
  4. 3 Reverse Bear Crawl loop in front of ERC Building.
  5. Alternating Side straddles in Parking Lot 05 (go one full lot length)
  6. Bernie two lengths of the Welcome Way Parking Lot.
  7. 40 CMU Push Presses.

To find out what the other 11 cards are you’ll have to show up to JUCO when we do the rest.

MARY:
Jailbreak back to AO was Mary enough.

CIRCLE OF TRUST/BOM:
Peter asked Christ how many times he should forgive his brother and Jesus said 70*7 times.  As we celebrated Fathers day last Sunday this can be a challenge for some of us who need to forgive our fathers.  But all things are possible through Him who strengthens us.  If forgiving someone seems way beyond your capability … way beyond what your heart wants to do.. way beyond what you think is deserved … Then ask your heavenly Father to give you strength, courage and grow your heart so that you can obey him and forgive others.  I believe Jesus enjoys answering that prayer.

 

Half a pyramid

THE SCENE: JUCO AO, humid and about 70 deg.

DISCLAIMER:  administered
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmill, 15 Moroccan night club

THA-THANG:
Mosey through to the coupon pile by the maintenance building. Grab a coupon and head to the end of the parking lot.  Start with an exercise at the end of the parking lot facing the hill, do an exercise at the base of the hill, and one at the top. Increasing reps along the way.

  • 10 burpees
  • 10 Freddie Mercury IC
  • 10 Lunges each leg
  • Mosey back to start
  • 20 Peter Parkers with merkin
  • 20 flutter kicks IC
  • 20 jump squats
  • Mosey back to start
  • 30 tricep extensions
  • 30 plank Jack’s
  • 30 squats
  • Mosey back to start
  • 40 curls
  • 40 hello Dollys
  • 40 iron Mike’s
  • Mosey back to start
  • 50 merkins
  • 50 LBCs
  • 50 squats

MARY:
Imperial Walker (thanks Spotter), 5 burpees OYO, 10 merkins IC
COUNT-OFF & NAME-O-RAMA
15 present today
CIRCLE OF TRUST/BOM:
Matthew 5:43-48 – love your enemies as well as neighbors.  God doesn’t play favorites like we as humans tend to do sometimes.  Strive to be “perfect” like God and treat even our enemies with love and we might just win them over to follow the Lord.
MOLESKIN:
This workout was meant to be a pyramid, but due to YHC’s forgetfulness, no one had a chance.  YHC meant to have a nice large-print page with all the exercises written down so that everyone could move at their own pace.  Instead, we were limited to a cell phone.
ANNOUNCEMENTS:

None today.

Ring of Fire

THE SCENE: 51 degrees F.  Clear and cool summer morning.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC Forwards & Backwards
Windmills
Cherrypickers
Mosey…tempo merkins…mosey….tempo squat…mosey…H2H…mosey….

THA-THANG:

Following the road main road at PSCC puts you on a wide arc around most of the campus, maybe ½ mile.  Pair up.  Work around the ring – stopping at each of the 12 crosswalks to do the exercise set that is labeled on the ground – move the to next crosswalk per instructions (mosey, sprint, bear crawl).  First pair that finishes – turn around and start back the other way.  Collect the other HIMs as you pass them and work backwards as a pack, eventually collecting everyone.

Exercise 1

15x Monkey Humpers

5x Peter Parkers (2 count)

20s LBCs

Sprint to the next crosswalk!

 

Exercise 2

15x Squats

20x Merkins

20x BBS

Sprint to the next crosswalk!

 

Exercise 3

5x Burpees

15x Dry Docks

15x Flutter Kicks (4 count)

Mosey to the next crosswalk

 

Exercise 4

5x Iron Mikes (5x each leg)

20x Diamond Merkins

15x Heels to Heaven (4 count)

Bear Crawl to the next crosswalk

 

Exercise 5

10x Broad Jumps

10x Burpees

15x Hello Dollys (4 count)

Mosey to the next crosswalk

 

Exercise 6

20x Monkey Humpers

20x Merkins

20x Flutter Kicks (4 count)

Mosey to the next crosswalk

 

Exercise 7

30x Squats

20x Dry Docks

20x Heels to Heaven (4 count)

Mosey to the next crosswalk

 

Exercise 8

10x Burpees

20x Diamond Merkins

20x Hello Dollys (4 count)

Bear Crawl to the next crosswalk

 

Exercise 9

10x Iron Mikes (10x each leg)

5x Burpees

30x LBCs

Mosey to the next crosswalk

 

Exercise 10

10x Broad Jumps

10x Peter Parkers (2 count)

30x BBS

Sprint to the next crosswalk!

 

Exercise 11

5x Burpees

15x Dry Docks

20x Heels to Heaven (4 count)

Sprint to the next crosswalk!

 

Exercise 12

10x Iron Mikes (10x each leg)

20x Diamond Merkins

25x Hello Dollys (4 count)

About-Face – Repeat – Collect the PAX!

 

MARY:
Mosey to each crosswalk in reverse order, performing 1 exercise per stop (PAX choice).  Jailbreak.

COUNT-OFF & NAME-O-RAMA
10 HIMS

CIRCLE OF TRUST/BOM:

Happy Father’s Day to all the dads!  Being a father is one of the most important roles you play in life.  Doing it well is worth every once of energy that you can muster!  This Father’s Day weekend, I encourage you to spend some time praying and reflecting on your role as a father – protector, provider, encourager, discipliner, teacher, etc.  Take pride in the things that you are doing well – and commit yourself to improving the areas that you are not doing well.  Here are three things from scripture that you can mediate on;

  1.  Do your best to live your life with honor. When you screw up, own your mistakes and recommit yourself to be a better man.

Proverbs 20:7 “The righteous man walks in his integrity; His children are blessed after him.”

2. As fathers, your words have immense power over your children. Use them with care.

Proverbs 18:21 “Death and life are in the power of the tongue”

Proverbs 15:4 “Gentle words bring life and health…”

Proverbs 16:24 “Kind words are like honey, sweet to the soul and healthy for the body”

Proverbs 18:4 “A person’s words can be life-giving water…”

Colossians 3:21 “Fathers, do not discourage your children, so that they will not lose heart.”

Ephesians 6:4 says, “Fathers, don’t make your children bitter about life. Instead, bring them up in Christian discipline and instruction.”

3. If you are a believer, teach your children about God and the gospel of Jesus Christ. There is nothing more important that you could be teaching them.  If you spend hours each week showing them how to kick a soccer ball, and 30 seconds at night praying with them – you’re missing the point.

Proverbs 22:6 “Start children off on the way they should go, and even when they are old, they will not turn from it”.

Deuteronomy 6:6-9 “These commandments that I give you today are to be on your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up….”

Here are some resources for you to check out;
For younger kids;
Jesus Storybook Bible
Action Bible

For kids of all ages;
Download the free app “YouVersion Bible”.  Search plans by “kids” or any other keyword.  Gazillions of free devotions.

Live with integrity, use your words with care, teach your kids about God.

MOLESKIN:
ANNOUNCEMENTS:
Booster called for assistance tomorrow – see Group Me text for deets.

Welcome “Chop Shop” from Chicagoland!