F3 Knoxville

Category: JUCO

Haslam Center Circuit

AO: juco
Q: Mailbox
PAX: Booster, Butterknife, Fetch, Guardrail, Love Shaq, Mailbox, Windex, Wheelchair (Jonathan Perelman), Wanderer, Noodles
FNGs: None
COUNT: 10
WARMUP:    Standard mix of work

THE THANG:
Mosey to Jucomanjaro, with brief pause for monkey Humpers while waiting for break in 5:30am HV rush hour traffic.   Little core work at bottom before a jailbreak sprint to midpoint cul-de-sac.   Catch breath and a little more core work before mosey to Haslam Center for a little circuit work.    

9 stations consisting of
Box Jumps
Dips
Step Up CMU overhead Press
Derkins
Curls  (CMU)
Sandbag Overhead Squat Press
Single Rows (CMU)
Bulgarian Split Squats
Slam Ball Merkins (hand on slam ball / alternate back and forth)

One HIM ran lap around Haslam Center to be our timer while rest performed work – no counting required. When he returned moved to next station and next man took off around Haslam building.

MARY:
A little bit of time left – Rosalitas, BBS, Superman, and one other Guardrail called but I can’t remember

ANNOUNCEMENTS:
COT:

Shared personal commitment to learning more about mental health and QPR (Question, Persuade, and Refer) response to mental health crisis situations. Let’s continue to make this group a safe place for men to be vulnerable and okay with sharing life with. It’s messy and that is good.

Mr Serve On

AO: juco
Q: Butterknife
PAX: Butterknife, Noodles, Booster, Stye (Hal Phillips), Dart Gun, Wanderer, Love Shaq, Windex, Mailbox, Guardrail, Survivor, Fetch, Data, Erector
FNGs: None
COUNT: 14
WARMUP:
Side straddle hop in cadence 20
Tempo squats
Cherry Pickers
Grady Corns
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 tempo merkins
30 seconds oyo

THE THANG:
Mosey with the leader falling off for two burpees to the big lot for
Drills:
Side shuffles, high knees & butt kickers, walking planks, and sprints.

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist

Core:
Hello Dolly’s and BBS

Snake mosey to sophomore hill with the 6 snaking their way to the front of the line.

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
100 curls

Mosey around to the duck 🦆 pond stopping for flutter kicks and 8 ct Merkins.

Mosey to the Haslam Center for 20 dips.

Then back to the flag.

MARY:
No time
ANNOUNCEMENTS:
Convergence coming up.
Look for ways to serve!
COT:
Look for ways to serve:
Sign up for a Q, give blood, volunteer at the shelter, look for opportunities in and outside the community, serve at church. In fact, Mailbox has an opportunity this afternoon.

You will not regret it. It’s rewarding not only to those you’re helping but also to yourself.

“For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.”
‭‭Matthew‬ ‭20‬:‭28‬ ‭

A balmy stroll around JUCO

AO: juco
Q: Data
PAX: Booster, Fetch, Mailbox, Lil’ Spice, Dart Gun, Wanderer, Guardrail, 5K, Noodles, Erector, Stye (Hal Phillips), Love Shaq, Butterknife
FNGs: None
COUNT: 14
ONE-MINUTE WARNING
WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky & let it hang
Abe Vigodas
Moroccan Nightclubs
Motivators
TN Rocking Horses
ONE THANG:
Play a game of infection in a section of the parking lot blocked-off by cones. One person is infected and moves by bear crawl. Everyone else is a crab walker. Once you are tagged, do 10 Pickle Pounders and then you are an infected bear crawler. We played 3 times.
ANOTHER THANG:
Mosey to the really large parking lot with 10 rows of parking lines.
Building blocks, courtesy of a @Tank backblast I found.
Run to first line of parking and do 1 of 1st exercise. Move to next line, do 2, etc. Total of 10 lines across the lot. Mosey back to the beginning before doing next set.
1. Merkins with runs
2. Squat jumps with bear crawls (every other)
3. Dry docks with Bernie Sanders
4. Lunges with side shuffles
JUST ONE MORE THANG:
Mosey to the loading docks. Split into 2 groups and perform a Newton’s Cradle for 2 full rotations.
Everyone holds a plank
Person in front runs and jumps up on the loading dock, runs back down the ramp, performs 5 Merkins, and goes to back of the line.
MARY:
Imperial Walkers
ANNOUNCEMENTS:
Convergence on 1/20
COT:
Don’t Waste Your Life by John Piper
“Making Much of Christ from 8 to 5”
1. We can make much of God in our secular job through the fellowship that we enjoy with him throughout the day in all our work.
2. We make much of Christ in our secular work by the joyful, trusting, God-exalting design of our creativity and industry.
3. We make much of Christ in our secular work when it confirms and enhances the portrait of Christ’s glory that people hear in the spoken Gospel.
4. We make much of Christ in our secular work by earning enough money to keep us from depending on others, while focusing on the helpfulness of our work rather than financial rewards.
5. We make much of Christ in our secular work by earning money with the desire to use our money to make others glad in God.

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