F3 Knoxville

Category: JUCO

Choose to be nice.

THE SCENE: 75 degrees, muggy, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 20 (IC)
-Mosey around the parking lot
-Squats x 20 (IC)
-Supermans x 10 (IC)

THA-THANG:
Mosey to the trail around the pond, take 4 laps stopping at the Pain Stations.

  • Cone 1: CCD’s x 20
  • Cone 2: Iron Mikes x 20 (total)
  • Cone 3: Merkins x 20
  • Cone 4: Jump Squats x 20
  • Cone 5: Double Burpees x 5
  • Cone 6: BBS’s x 20

MARY:
No Time for Mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You ever wonder why kindness isn’t always our “go-to” MO when interacting on a daily basis? It seems when we let our guard down we end up treating people with rudeness at the very least.  Often times we can be just downright mean.  And generally, if we have time to stop and think about it we realize that’s not how we should be.  We know it.  It’s simple. But, that doesn’t stop us from falling into the trap.  So, I encourage and challenge you to BE INTENTIONAL about being nice.  Make the CHOICE.  Make the PROMISE.  Start now and commit to BE NICE for 1 day.  No knee-jerk reactions.  No rudeness.  Slow down and be kind.   And then, do it again tomorrow
MOLESKIN:
We got three miles in this morning and kept the heart rate up. Way to go PAX!

10×10 King of the Hill

THE SCENE: 75 and climbing fast.  Humid as all get out.
F3 WELCOME & DISCLAIMER  I’m not a professional but will try to kick your butt like one.
WARM-O-RAMA:
In light of the time and distance we skipped warmup.
THA-THANG:

10X10 King of the Hill.

There are roughly ten hills around campus. We run to all of them in a counter clockwise circle starting at the AO. At the top of each hill do 10 burpees.

Took about 37 minutes. Ended at top of Jucomanjaro. Roughly 3.1 mile loop, as seen here: https://www.relive.cc/view/1665169684
MARY:
No time for Mary – too busy runnin’.
COUNT-OFF & NAME-O-RAMA
Absess, Brick, Mr Clean, Doubtfire, Bueler, Mr Jinnxy, Rocket, Speedo, Pink-Eye, Detention, Trolley
CIRCLE OF TRUST/BOM:
“I HAVE FOUGHT THE GOOD FIGHT, I HAVE FINISHED THE RACE, I HAVE KEPT THE FAITH.” 2 TIMOTHY 4:7 Challenge men to join & create a fight as described here
https://passioncitychurch.com/fightclub/
If I get any interest in attending a 2x month Fight club then I’ll register a group at their site. We’ll strive sharpening each other in our walk with God, our character, leading our families, serving others, contenting for our brothers. Let me know!

ANNOUNCEMENTS:
Tough Mudder Alanta coming up.
Fathers and kids weekend in Alabama coming up.

Heart of a Warrior

THE SCENE: 72 degrees, misty and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X 50 (IC)
  • Imperial Walkers x 20 (IC)
  • Squats x 20 (IC)
  • Mountain Climbers x 20 (IC)
  • Supermans x 10 (IC)

THA-THANG:

Mosey to Courtyard

  • 11’s with Merkins and Jump-Squats

Mosey to the coupon pile and partner up.

  • Dora’s (partner runs the steps and back)
    • 200 curls
    • 200 overhead tricep
    • 200 overhead press
    • 200 rows

Mosey to the Courtyard Walls

  • Burpees x 5
  • Iron Mikes x 10
  • Decline Merkins x 15
  • Dips x 20

Mosey back to Start.

MARY:
No time for Mary today!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

From the book, “Fight: Winning the Battles That Matter Most”, by Craig Groeschel, God has given us each a heart of a warrior. An inward, natural desire to stand up for what’s pure and true.  A warrior must have a cause to fight for or he will find the wrong thing to fight against.  You may not think of yourself as a warrior. You’re laid back. Everything is cool, no worries.  You may think you don’t even have a reason to fight.  Well, consider this.  “You’re already in a fight, whether you know it or not. Your spiritual enemy wants to take you out.  He’s a master at making strong men weak.  Sometimes he does that by making us comfortable, secure, and safe, resigned to a mediocre life because it’s familiar and doesn’t require much from us.  Is that really how you want to live?”  –Craig Groeschel

Remember this… God is in the business of making weak men strong.  He will equip his warriors with strength and purpose if we call on him.

MOLESKIN:

It was great to start the day with these HIM’s. Didn’t stop moving, burned some goo.  Encouraging.

 

Ducks Don’t Care

THE SCENE: Mid 70s, mostly cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x20 IC
TN Rocking Chairs x15 IC
LBAC x20 each way IC
Crab Kicks x15 IC
Cossack Squats x20 IC
Calf Killer (20 curb calf-raises, 5 sets punctuated by 25%, 50%, 75%, and AYG runs)

THA-THANG:
Pondbiscuit:
20/20/20 Merkins/BBS/Squats
1 lap around the ducks and frogs in the pond
20/20/20
2 laps
etc… You know, same as a Seabiscuit.

MARY:
Flutter Kicks x20 IC
Left-Right-Middle Crunch x15 IC
Protractors for a bit
AMRAP merkins for the last 30s or so

COUNT-OFF & NAME-O-RAMA
10 strong this morning, including Speedo who continues to be on loan from F3 Tallahassee.
CIRCLE OF TRUST/BOM:
BOM cribbed from 2RC message this weekend…
Psalm 19 (NIV):
1 The heavens declare the glory of God;
the skies proclaim the work of his hands.
2 Day after day they pour forth speech;
night after night they reveal knowledge.
3 They have no speech, they use no words;
no sound is heard from them.
4 Yet their voice[b] goes out into all the earth,
their words to the ends of the world.
In the heavens God has pitched a tent for the sun.
5 It is like a bridegroom coming out of his chamber,
like a champion rejoicing to run his course.
6 It rises at one end of the heavens
and makes its circuit to the other;
nothing is deprived of its warmth.

7 The law of the Lord is perfect,
refreshing the soul.
The statutes of the Lord are trustworthy,
making wise the simple.
8 The precepts of the Lord are right,
giving joy to the heart.
The commands of the Lord are radiant,
giving light to the eyes.
9 The fear of the Lord is pure,
enduring forever.
The decrees of the Lord are firm,
and all of them are righteous.

10 They are more precious than gold,
than much pure gold;
they are sweeter than honey,
than honey from the honeycomb.
11 By them your servant is warned;
in keeping them there is great reward.
12 But who can discern their own errors?
Forgive my hidden faults.
13 Keep your servant also from willful sins;
may they not rule over me.
Then I will be blameless,
innocent of great transgression.

14 May these words of my mouth and this meditation of my heart
be pleasing in your sight,
Lord, my Rock and my Redeemer.

This psalm seems to have an abrupt and significant change in subject matter right in the middle. It starts out reveling in the glory of God shown through creation, but shifts to praise of the laws and decrees of the Lord. This has led some to think that at some point it was actually two different psalms that somehow got stuck together. But this contrast is really a “therefore”. If God is the one who created the heavens and the earth, shouldn’t He be the one who knows best how we should live in them?

MOLESKIN:
I tweaked my back this weekend and I wasn’t sure if I was going to have to significantly modify this morning so I didn’t plan anything too crazy. The ducks and frogs really didn’t seem to pay much attention to our running around their hangout.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Gorbechev, tear down that wall

THE SCENE: Georgeous breezy 78  5:30 degrees.
F3 WELCOME & DISCLAIMER 

No new FNGs (Welcome Bueler)
WARM-O-RAMA:
5 reps of Side straddle hops, merkins, burpies, side-to-side, forward lunges.

Mosey to Wall while warming up.  During mosey 10 baby arm circles, 10 merkins, 10 burpies, 10 side-straddle hops, 10 forward lunges.

Gorbechev, TEAR DOWN THAT WALL!:

Summary: Loop around the big wall (with hill), building 4 small walls of cmus along the way with exercises to move the cmus.   Each HIM starts with 7 cmus – stack them into a wall at starting gate.  (We had 9 HIMS so 63 cmus)

For each wall move there is a digger and stacker to help feed the brick moving chain gang – so they can stay in position.  The digger feeds the train/conveyor exercise belt with bricks.  The stacker takes the bricks that come out the other side and stacks them at the next exercise starting point 40 feet away.

First Exercise to move the cmus 40 feet by doing the Plank Shuffle lined up in a train (side by side).

Second Exercise: Big Boy Chain gang (pull over block, sit-up, drop block at your feet for next guy).

Third Exercise: Lunge the blocks to the end of the big wall – No digger or stacker.  Can take more than one cmu with you.

Fourth Exercise: Bernie walk ALL the cmus up to the top of the hill.

Five Exercise: 2 block burpies at top of hill.

Sixth Exercise: Carry blocks forward walk back to original location.

Seventh Exercise: Speed dis-assemble wall back to it’s original spot.

Mosey back to beginning with 5 intermittent 50 yard sprints and merkins, and burpies.

MARY:
10 Box cutters
COUNT-OFF & NAME-O-RAMA
9 HIMS, Booster, Bueler, Pink Eye, Rocket, Snaggletooth, Trolley, Waxjob, Stye, Speedo

CIRCLE OF TRUST/BOM:
Galations 6 Message:  1-3 Live creatively, friends. If someone falls into sin, forgivingly restore him, saving your critical comments for yourself. You might be needing forgiveness before the day’s out. Stoop down and reach out to those who are oppressed. Share their burdens, and so complete Christ’s law. If you think you are too good for that, you are badly deceived.

ANNOUNCEMENTS:
Happy Belated Fathers day!