F3 Knoxville

Category: JUCO

Bear Country

THE SCENE: The Juco Inner Sanctum
F3 WELCOME & DISCLAIMER 

We may look and act professional but rest assured we are not!

WARM-O-RAMA:
Mosey to CMU pile doing side staddles (both sides), Kereoke (both sides), bear crawl both directions, crab walk both directions,  bernie.  Each HIM carries CMU to inner sanctum starting gate.

BEAR COUNTRY:

Loop around the JUCO inner sanctum (around air vents) doing 25 yards of each of the following clockwise.

  • Bear Crawl
  • Sprint
  • Crab Walk (forward)
  • Bear Crawl
  • Kerokee (face inside)
  • Bear Crawl
  • Side Straddle (face inside)
  • Bernie
  • Bear Crawl
  • Sprint

For each loop completed move A block (any block) forward one spot.  Team is done when all blocks have reached 3. (thus Jack-rabbits can progress more than 3 laps until team is done).  When team has progressed all blocks 3 spaces then go counter clockwise around loop doing same exercises backwards. Back wards Bear crawl, backwards crab walk, Bernie turns into sprint.  Side straddles and Kerokee still face inside.  As before progress the blocks but now decrement them spaces.  Team is done when all blocks are back to beginning.

MARY:

20 bicycles

15 Hello Dolly’s

15 Scissor kicks

5 v-ups

COUNT-OFF & NAME-O-RAMA

Welcome “Bagger” FNG (Brock)!!

COT –

There is no one who can push you but you and God.  “Strive to enter through the narrow door; for many, I tell you, will seek to enter and will not be able.”
‭‭Luke‬ ‭13:24‬ ‭NASB‬‬

Burpeelicious Workout

THE SCENE: JUCO was pleasant this morning:  no rain and comfortable temperature with low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank-jacks, 15 SSH, 15 Imperial Walker, 10 Windmill, and 15 Moroccan Night Club
THA-THANG:

Mosey towards the Sophomore stopping halfway for 5 8-count body builders.  Continue mosey. Start with 5 reps of the following exercises (one at each corner) and increase by 5 the next two sets (i.e. 5, 10, 15 reps).  Burpees and breaking down the burpee.

  • burpees and Bernie Sanders up the hill
  • squats and run to next corner
  • merkins and run down to the next corner
  • thrusters and run back to start
  • repeat

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion.

Mosey over to hand rails near the middle of campus.  Complete 15 supine pull-ups and 5 burpees at each corner of the parking lot, running from one corner to the next (4 corners, thanks for asking Toto, 2 rounds total).  Collect the 6 and do 5 more burpees.  Mosey towards the flag.

Stop at the corner of the parking and complete 10 tempo merkins in cadence.  Bear crawl to next corner and sprint to the flag.

Circle up and begin a merkin “wave”.  1st PAX does 1 merkin, then the PAX to his right completes 1 merkin.  Repeat until all have complete 1.  All PAX are holding plank the whole time while they are not doing their merkins.  Increase reps by 1 until time is called.  Thanks to Fast-n-Easy for stepping it up on round 4 and encouraging all the PAX to complete the final round with hand-clap merkins.

COUNT-OFF & NAME-O-RAMA
10 PAX today
CIRCLE OF TRUST/BOM:
Not prepared for the Word this morning, I decided quickly to turn in The Word to James 1.  This one of my favorite passages. I read the first 8 or so verses.  Trials will come, but you will make it through them and be better in the end if you look to God for wisdom.  Ask God for wisdom, and he will give it if you ask without doubting but with faith.

ANNOUNCEMENTS:
Prayers for all those recovering from the Go Ruck event this past weekend.

Start Today

THE SCENE: 70 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 30 (IC)
-Burpees x 5 (OYO)
-Windmills x 15 (IC)
-Burpees x 5 (OYO)
-Cherry Pickers x 5 (OYO)
-Burpees x 5 (OYO0
THA-THANG:

    Mosey to Jucomanjaro stopping for some burpees along the way. More burpees at the bottom of the mountain. Mosey up a bit, stop for some Thrust-Merkins x 20 (IC), bear crawl up a bit more, 5 burpees, squats x 20 (IC), Bernie Sanders up a bit more, 5 burpees, mosey to the top for 5 more burpees, a quick breather and a little ab work. Mosey back to the bottom. Turn around and look back to the top. 5 double burpees, mosey up a bit, 5 double burpees, Mosey all the way to the top. Rest. Mosey back down and then to the AO start.  5 Double Burpees.

MARY:
-Hello Dollies x 20 (IC)
-Russian Twist x 20 (IC) called by Onesie
COUNT-OFF & NAME-O-RAMA
13 Pax
CIRCLE OF TRUST/BOM:
The very best time to plant a tree is 20 years ago. The second best time to plant a tree is today.  Take a moment today and reflect on something that you should have started already, big or small.  Saving for kid’s college, fixing a broken relationship, cleaning out the garage, developing a prayer life, etc.  Take the first step today.
MOLESKIN:
Two times up Jucomanjaro!!!!!!  Well done gentlemen.   Well done.

11 x 11 x 7

THE SCENE: 60 – cool & nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squat x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the parking lot by the trailers
    • 11’s.   Bear crawl back & forth across a couple of parking spaces.  Merkins at one end / Carolina Dry Docks at the other end.
  2. Mosey to the courtyard
    • 11’s.  Start at the bottom of one stairwell, then run up the stairs, down the sidewalk and down the next stairwell.  Squat Jumps at one end / Burpees at the other end.
  3. Mosey to the rock pile
    • 7’s (short on time).  Hold your rock & lunge back & forth across the road.  Goblet Squats at one end / Flamingos at the other end.

MARY:

  • Box Cutter x 20
  • Side Crunches x 10

COUNT-OFF & NAME-O-RAMA
7 strong:  Booster, Trolley, Snaggletooth, Sty, Judge Judy, 5k (FNG), Bartman

CIRCLE OF TRUST/BOM:
Read from Ephesians 5 regarding the relationship between a husband and wife.   Are you loving your wife like Christ loved His church?  Are you solid, stable & understanding?  Does your wife know you’ll be there when all else fails?

MOLESKIN:

ANNOUNCEMENTS:

Shuttle Movin Hill Hundreds

THE SCENE: Misty Mountain madness

WARM-O-RAMA:
Mosey to CMU pile and while en-route do, side steps (both sides), Kerokee both sides, Crab walk (forwards and backwards), Bear crawl (forwards and backwards).

Shuttle Movin Hill Hundreds:

Each Him grabs a stack of six CMUs and carries them to the start of the hill bowl (starting marked on pavement).  Do 50 reps at the bottom of the hill at each pavement marked station, carry one cmu to the top of the hill and do another 50 reps of the same exercise.  Come down the hill to your CMU stack and move your cmu stack to the next station however you want and then start the next exercise marked on the pavement.  The exercises are:

  1. Merkins (alternate raised with cmu)
  2. Squats
  3. Thrusters
  4. Curls
  5. American Hammers
  6. Push Press
  7. Rows

All exercises are with the cmu

MARY:
Ran out of time for Mary, so used up the time trying to finish.  At the Curl station, due to time we dropped the reps down to 25 (top and bottom).  Then At the American Hammer station we dropped it to 10. Then for Push Press’s and Rows we dropped it to 5, and were still over time.   For next time suggest only have 2 CMU’s per person and only do 25 reps for a total of 50 per shuttle station.

COUNT-OFF & NAME-O-RAMA
10 HIMs,   1 new FNG (Lee) who was named “Spur”.

CIRCLE OF TRUST/BOM:
Verse of the day from the Bible app, with a little encouragement to memorize verses and the value of it.

Psalm 59:16 “But as for me, I will sing of Your strength. Yes, I will joyfully sing of your loving kindness in the morning. For you are my strength and my refuge in the day of my distress.”