F3 Knoxville

Category: JUCO

Back From Spring Break

THE SCENE: 40 Degrees and Pure Awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 25 (IC)
  • Merkins x 10 (IC)
  • Windmills x 10 (IC)
  • Cherry Pickers x 5 (IC)
  • BAC’s F&R x 10 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

Mosey to the courtyard walls

  • Step-Ups x 10 then Dips x 10 (Rinse and Repeat)
  • Decline Merkins x 10 then Dips x 10 (Rinse and Repeat)

Mosey to the coupon pile

  • Curls, Tri-Ceps, Weighted Squats x 10 each
  • Curls, Overhead Press, Weighted Squats x 10 each
  • Run the steps with the coupon
  • Merkins x 10 (IC)
  • Rinse and Repeat.
  • Double Burpees x 5 (OYO)

Mosey to The Sophomore

  • Bobby Hurley’s x 10
  • Bernie Sanders up the hill
  • Sprint across the top
  • Bobby Hurley’s x 10
  • Mosey down and over.
  • Rinse and Repeat.
  • BBS x 10 and Plank to gather the PAX)

Mosey (with stops) back to the start

  • Stop 1, Bear Crawl 75 yards
  • Stop 2, Crunch Merkins x 10 (IC)

MARY:

  • Hello Dolly x 25 (IC)
  • Flutter Kicks x 25 (IC)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Mathew 18:21-35 – The Parable of the Unmerciful Servant (Forgiveness)

You gotta love Peter’s confidence here. How many times, Lord, should I forgive these people?   [Go ahead and open your bibles, read the passage.  Do it.]

The parable culminates with Jesus’ description of how our Father in Heaven will treat us if we continue the path of un-forgiveness. Did you catch it in verse 34?  Jesus equates un-forgiveness with jail.  That’s exactly what un-forgiveness will do to you.  You will be locked away behind anger, resentment, jealousy, pride, and selfishness.  Ironically, the offending party goes free.  The best part of this is…   You have the key to the prison.  It’s not easy, but it’s the only way out.  Start small, ask God for help.  As you kneel, ask God to forgive you for your offenses.   Lord, thank You that each day we have from You is a gift, another chance for a fresh start. Forgive us, Lord.  Help us to forgive, and to let go of the past.  Please help us to see Your strength through our weaknesses today, and then again tomorrow, and every day after.  I Jesus’ Name, amen.

Also, remember Jesus’ answer to Peter’s question.  “I tell you, not seven times, but seventy-seven times.”

MOLESKIN:
Arms, chest, legs, cardio. A little mumble chatter, no grumbling at all.   What a great group of HIM’s this morning!  The Brickyardigans showed up in force, thanks to Natty’s mad leadership skills. We got to name an FNG.  Welcome Cindy!!  It was good to be in the gloom this morning.
ANNOUNCEMENTS:
JUCO is working to round up a team for the upcoming OCR!  Interested parties contact Booster.  Keep your eyes and ears open for the next Q school happening soon at the JUCO, brought to you by the one-and-only Proton.  All are encouraged to attend the Q schools whether you’ve Q’d none or a 100 WO’s.  You will be better for it.  The PAX will be better for it.

The Crabby Bear Gut

THE SCENE: Slight Overcast 54 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 Side-to-side squats
  • Practice round of the Crabby Bear

 

THA-THANG:
30 Min A.m.r.a.p.  (5:40-6:10) of Light Pole Loop around parking lot.  Seven Light pole stations each with choice of two exercises.  50 reps of either exercise (single counts).

To get to each light pole alternate between bear crawling and crab walking.

Light Pole Station Exercises:

  • Crunches  or Empirial Walkers
  • V-Ups  or On Back Legs up Side to side arches
  • Cross Toe Touches  or On back lets up and out
  • Russian Twists or Plank Knees to Elbows.
  • Supermans or Vert Scissor Kicks
  • Bicycles or On Side Plank side raises.
  • Heel Touches or Horz Scissor Kicks

After seven light poles reached, climb the hill to the guard rail and to 5 reverse incline push ups and 5 incline push-ups.   Hit the Light Pole with a “I own you Crabby Bear Gut” and round number.

COUNT-OFF & NAME-O-RAMA
7 PAX, Booster, Snaggletooth, Scrum, Neutron, Waxjob, Toto, Trolley,

CIRCLE OF TRUST/BOM:

Be gentle and loving — Don’t be crabby or a bear!!

Galations 5:13-26

13 For you were called to freedom, brethren; only do not turn your freedom into an opportunity for the flesh, but through love serve one another. 14 For the whole Law is fulfilled in one word, in the statement, “You shall love your neighbor as yourself.”15 But if you bite and devour one another, take care that you are not consumed by one another.

16 But I say, walk by the Spirit, and you will not carry out the desire of the flesh.17 For the flesh [g]sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you [h]please. 18 But if you are led by the Spirit, you are not under the Law. 19 Now the deeds of the flesh are evident, which are: [i]immorality, impurity, sensuality,20 idolatry, sorcery, enmities, strife, jealousy, outbursts of anger, disputes, dissensions, [j]factions, 21 envying, drunkenness, carousing, and things like these, of which I forewarn you, just as I have forewarned you, that those who practice such things will not inherit the kingdom of God. 22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 Now those who [k]belong to Christ Jesus have crucified the flesh with its passions and desires.

25 If we live by the Spirit, let us also [l]walk by the Spirit. 26 Let us not become boastful, challenging one another, envying one another.

MOLESKIN:
Trying to work off the big easter feasts from our guts.  We completed almost two rounds.

Slick Bernie

THE SCENE: Mid-30s and clear.  Perfect beatdown weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tha zero burpee warmup:
-Zero Burpees OYO
-25x SSH IC
-2x Burpees OYO
-15x TN Rocking Chairs IC
-4x Burpees OYO
-30x Mountain Climbers IC (10x standard, 10x hands as far fwd as possible, 10x hands as far back as possible)
-6x Burpees OYO
-8x Cossack Squats each leg
-8x Burpees OYO
-20x 4-ct Monkey Humpers IC
-10x Burpees OYO
THA-THANG:
Mosey over behind the maintenance building
-10x on-the-wall pullups
-Circle up with CMU for Pass-The-CMU BBS
-30x curls

Put back CMUs. Then look at Weinke.
Pick up 2 CMUs each for Rock the Block Merkins:
-Plank up on 2 landscaping CMUs.
-Do 1 Merkin.
-While holding plank, Q calls direction to rock the CMUs by 90° (Fwd, Back, In, Out), then another Merkin.
-R&R until groans from PAX reach sufficient volume

Put back CMUs for realz this time.

Mosey down the road a little ways to the hill
Partner up for Dora 1-2-3 (Merkins, Squats, SSH)
Bernie up the hill, Bear Crawl down.
Except the hill is really slick from frost! Nix the Bear Crawl after the first attempt. Too hazardous.

Mosey back to AO

MARY:
Just enough time for a couple rounds of Row Your Boat, then cash out with AMRAP merkins for 30s or so
COUNT-OFF & NAME-O-RAMA
15 PAX today, including FNG Cubby!
CIRCLE OF TRUST/BOM:
Do the hard thing.  Hard things come up frequently in life.  Sometimes we look for an easy way around it.  Sometimes we avoid it or put it off.  Don’t do that.  Just like you tackle those 30 burpees in a beatdown, take on the hard thing head-on, and do it with all your might!
MOLESKIN:

ANNOUNCEMENTS:
Sign up for Hardship Hill OCR Relay!  If you need a team, just post on GroupMe.  You’ll get recruited quick!

https://www.active.com/kingston-tn/running/distance-running-races/hardship-hill-2018

Hydro Plow

THE SCENE: A bit damp with 100% chance of downpoor
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 4c 25  Dancing bear merkins 4c 10 Cherry Pickers 10 Tempo Squats 10 Hill Billy Squat Walkers 15
THA-THANG:

  • Mosey to stairs, @ bottom of stairs 20 merkins 20 dips 30 squats. Crawl Bear up steps. @ top of steps, 5 Burpees over the rope. Rinse & Repeat.
  • Mosey to the wall.  Wall squat while passing a coupon. Once coupon gets to the end of the line that HIM sprints up steps returns to the end of the line.  Took up to much time so we cut it short.
  • Mosey/ Jail Break?.. To the parking lot. With groups of 3, @ one end SSH @ the other end Leg lifts. In the middle slide 45lbs or 35lbs plate from one end to the other alternating end workouts.
  • are
  • handy.

MARY:
Metronome and Ring -O- Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Know the difference in an “Excuse and a Reason”.  The PAX is the what makes F3 what it is.  Without the HIMS F3 does not exist.  We make a decision to get out and live in the gloom.  If we don’t make it to a work out, ask yourself if you have a reason or an excuse.  A reason would be work or an injury or sick etc.  An excuse is sleeping,  “Man I just don’t have time”etc.  This holds true with life decisions as well.  If you decide you want to make a change or want to get a new job that you know is better or what ever the case may be and you convince yourself you can’t…… Think for a moment.  Do I have a reason or am I making an excuse?

Quotes:

” Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.”   – Marry Anne Radmacher

“Do not follow where the path may lead. Go,instead, where there is no path and leave a trail.” -Ralph Waldo Emerson

” I want to be used up when I die.”  – George Bernard Shaw

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill   May 19th

Wagon Wheel

THE SCENE: Clear and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Windmills Forward X 10 (4 CT)
• Windmills Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad Stretch x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• Toe touches – 30 seconds
• Big boys sit-ups x 10 OYO

THA-THANG:

Wagon Wheel

Set up a series of cones in the shape of a wagon wheel. Each PAX starts in the center and then runs down a “spoke” to the edge, does the exercise for 26 reps, then runs back to the center. Moving clockwise around the wheel, PAX was challenged to get as manny spokes as possible in 30 min.

Spokes

  • American Hammers
  • Burpees
  • Crunches
  • Diamond push-up
  • Flutter Kicks
  • Carolina Dry-docks
  • Squats
  • Hand release push-up

MARY:

Hello Dolly
Flutter Kicks
Superman Swimmers
Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Exodus 20:3-5

3 Thou shalt have no other gods before me.

4 Thou shalt not make unto thee any graven image, or any likeness of any thing that is in heaven above, or that is in the earth beneath, or that is in the water under the earth.

5 Thou shalt not bow down thyself to them, nor serve them: for I the Lord thy God am a jealous God, visiting the iniquity of the fathers upon the children unto the third and fourth generation of them that hate me;