F3 Knoxville

Category: JUCO

Sideways – Good Friday

THE SCENE: Wet and rainy 60 degrees.
F3 WELCOME & DISCLAIMER

Well, our Burpee Baseball got rained out. We really want to save it so we can do it at the Baseball diamond..  So things went Sideways from there and never let up..

WARM-O-RAMA:

  • 50 SSH with intermittent burpees and double time SSH.
  • Lunges
  • Tempo Squats
  • Travel to workout location: Mosey, Kereokee, Bear Crawl, Crawl Bear, Guerilla Strut, Crab walk, Sideways Crab Walk, Backwards crab walk, Bear crawl, Bernie to Overhang

Sideways:

First Set of Elevens:
Side Crunches (Side Hope and Side Lunges to next station – face one direction)
Side Lifts (Side Lunges and Side Hope to previous station – face same direction)

Second Set of Elevens:
Four Count Travolta (Run between stations)
Mountain Parkers (Run between Stations)

Third Set of Elevens:
Imperial Walkers (Guerilla strut + Kereokee to other station)
Freddy Mercuries (Guerilla strut + Kereokee to other station)

However we only got to mid way on the Second Set before time ended.

MARY:
All time used during workout

CIRCLE OF TRUST/BOM:
Good Friday gents. Apologies, I wanted to have a chalice to take communion from but it was more than I could do. Praise the Lord we live off of forgiveness. Remember what He did for us!

ANNOUNCEMENTS:
Hardship Hill coming.

Round & Round We Go at JUCO!

THE SCENE: 50 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 20
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 10 hand-release Merkins (OYO)
  • Sprints back & forth across the parking lot X 4

THA-THANG:

Dora (at AO) – Partner sprints back and forth across the parking lot during reps

  • 50 burpees
  • 100 CMU Overhead Press
  • 150 Merkins
  • 200 CMU curls
  • 250 squats 

AMRAP on the run – Partner jogs/runs around the parking lot (approximately 300 yards) while partner works out

  • AMRAP Flutter Kicks
  • Switch
  • Big Boy Situps
  • Switch
  • Supermans
  • Switch
  • Merkins
  • Switch

MARY:

  • Hello Dolleys X 20 4 CT (IC)
  • American Hammers X 20 4 CT (IC)

COUNT-OFF & NAME-O-RAMA

Ghost Rider, Guano, Spotter, Snaggletooth, Stye, Trolley & Booster

CIRCLE OF TRUST/BOM:

Even though I know the scripture below says not to worry, God knows my path, it will be ok, I still worry.  I’m anxious, worried, and searching for my purpose in life.  We all know God is in control but we are human and have fear and concerns.  I pray each of you know God loves you and is in control…and I pray that I not only say those words but BELIEVE that God is in control and that I will be ok.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”

MOLESKIN:

I used the sidewalk chalk that I bought at Guano’s garage sale. We’re going to miss you when you move back to South Carolina in the near future!
ANNOUNCEMENTS:

REGISTER FOR HARDSHIP HILL HERE!!!! DISCOUNT CODE IS: F3HARDSHIP; TEAM IS JUCO5 – https://register.chronotrack.com/r/46008?fbclid=IwAR0shbFwZ8jMkrgi5ZNA972dYsLQC65VSLcFG8c6flJFNV9U5UyAZejsrFI

 

Debut of Mt. JUCOnte

THE SCENE: 50ish and clear
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:
10 x Cherry Pickers, 10 x Windmills, 10 x Tempo Merkins, 20 x LBAC f/b
THA-THANG:
Mosey across the street and passed Mikata parking lot to some new proving ground. Welcome to Mt. JUCOnte! (reference to Mt. Leconte)

Slow trip up Mt. JUCOnte with a demonstration of five exercises to be performed along the five light poles up the center of the road.

Progressive workout performed as such:

Complete first station then run to second and complete. Run back to start and complete stations 1-3. Run back to start then complete stations 1-4. Run back to start then complete stations 1-5.

Stations:

  1. 10 x Burpees
  2. 20 x BBS
  3. 3 x Clockwork Merkins (performed on steepest part of hill) (perform one merkin at 12 o’clock, 3 o’clock, 6 o’clock, and 9 o’clock by rotating yourself after each merkin. one rep = one time around the clock)
  4. 40 x Monkey Humpers
  5. 50 x 4-count SSH

Our first trip up Mt. JUCOnte proved to be a tough one, but the PAX pushed through and got work done.

Mosey down to Mikata parking lot for some sprints, merkins, and squats on the way back to the shovel flag.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
10 HIMs started the weekend right with some mountain climbing.
CIRCLE OF TRUST/BOM:
Don’t place too much value in the things of this world, you can’t take it with you when you go.
MOLESKIN:
Shoutout to Moses who got left hanging solo on the pre-ruck and still killed it during the Q.
ANNOUNCEMENTS:
Hardship Hill, sign up

Baptism: What Are You Waiting 4?

THE SCENE: 44
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, Cherry Pickers x 10, Burpees x 10
THA-THANG:
This was a 4 Corners (C1,2,3,4) Jubilee, using three different parking lots

  • Parking Lot 1: Merkins C1x50, C2x40, C3x30, C4x20 – brutal
  • Parking Lot 2: Squats C1x50, C2x40, C3x30, C4x20
  • Parking Lot 3: Tricep Extensions C1x50, C2x40, C3x30, C4x20. While half were doing triceps, other half did curls using the bars then groups switched
  • Parking Lot 2: Monkey Humpers C1x50, C2x40, C3x30, C4x20

MARY:
4 Corner Abs @Parking Lot 1:  C1 Mountain Climbers x50, C2 Hello Dollies x 50, C3 6inch LBCs x 50,  C4 Pickle Pounders x 50.  Repeat at reps of x40 (most made it to C3 before time ran out).
COUNT-OFF & NAME-O-RAMA 16 Strong.

CIRCLE OF TRUST/BOM:
Today was my earthly birthday but I wanted to share what was on my mind, my spiritual birthday, the day I was baptized, November 14, 2010. My earthly birthday doesnt even compare in importance.  I came to Christ late in life, a result of a string of different events, having a Godly wife, surrounding myself with Godly men and mentors, and reading the Gospel. I know Chrostians who have never been baptized, usually they claim it doesn’t save (true, faith does), they just have never gotten around to it, or ask why it matters.  i shared two crucial reasons why baptism is really importantt and does matter: 1) Jesus commands it in Matthew 28 (need I say more?) and 2) it is a symbol of our unity with him in his death and resurrection, a public profession that you are on his team.  if you are a believer and have never been baptized, what are you waiting for?
MOLESKIN:
Some guys really got into the pickle pounders.  Disturbing.
ANNOUNCEMENTS:
Real Men meeting later with Captain Crunch

CMU fun at JUCO

THE SCENE: 50s and pleasant at JUCO
F3 WELCOME & DISCLAIMER:  administered.
WARM-O-RAMA:
15 SSH, 15 Imperial walker, 10 windmill, 15 mountain climbers, 15 Moroccan night club
THA-THANG:
Indian run to the coupon pile behind the maintenance building and grab a CMU and then mosey to the Sophomore.  Perform the following exercises at each corner carrying the CMU with you as you go. 2 rounds.

  • 20 Curls, then Bernie Sanders up the hill
  • 20 Tri-cep extensions, mosey to next corner
  • 20 Over-head press, mosey to next corner
  • 20 Merkins with one hand on the CMU and switch after each rep (10 each side).

Mosey back behind the maintenance building at the base of the stairs.  20 lunges with CMU (10 each leg) and mosey to the top of the stairs.  20 squats with CMU and mosey to the bottom. 2 rounds.  Return CMU to their home.

Interval runs back to the shovel flag. 30 sec., 1 min., 45 sec., 1.5 min, 30ish sec. (looped around school twice)

MARY:
Only a little in between each routine to catch our breath.
COUNT-OFF & NAME-O-RAMA
5 PAX at JUCO today.
CIRCLE OF TRUST/BOM:
Acts 17:10-11 – The Bereans were commended for their eagerness in receiving the Word.  Not only for their eagerness, but also because they studied the scriptures daily to make sure what they were told was true.  We may think of our preachers, ministers, pastors, etc. as an authority on the scriptures, and, in general, I would tend to agree.  However, we need to be mindful that it is always possible for even those with a lot of knowledge to be wrong.  Look at Paul; he was very knowledgeable and zealous for God’s word, but he did not know the truth about Jesus.  Paul persecuted Christians for what he thought to be God’s will.  So, search the scriptures to make sure what we think to be the truth is actually so.
ANNOUNCEMENTS:
Sign up for Hardship Hill.