F3 Knoxville

Category: JUCO

JUCO – Interlaken

THE SCENE: Beautiful sky and temp..  Humidity was cause for a quick sweat.
F3 WELCOME & DISCLAIMER 

Praise the Lord for a great event this weekend.
WARM-O-RAMA:

Cherry Pickers, Lunges, Side-straddle-hops, Side toe touches, 4-count merkins

THA-THANG:  Interlaken
Using a FIFO Sprint Train,  inter link (connect) the three lakes on campus.

While one person sprints to the next exercise station, the rest of the group does the current exercise in place.  When one person finishes the sprint he calls out “Go” to the next in line person, who then stops doing the exercise and sprints to the next station.  Upon reaching the next exercise station, begin doing the next exercise until the whole group has reached the current station.  It works best if we all stay in the same order.   Sprints are designed to be mostly on the straight aways and about 100 yards.  Exercises are:

  1. Plank hold.
  2. Leg lift hold.
  3. Squat Hold.
  4. Side Plank Star Hold.
  5. Elbows to Plank.
  6. In place Lunges
  7. Rainbow Drops
  8. Windmills
  9. Burpees
  10. Side-Raises
  11. Sizzor Kicks
  12. Flutter Kicks
  13. Windshield Wipers
  14. Imperial Walkers
  15. Bicycles
  16. Toe Touches
  17. Merkins
  18. Hello Dollys
  19. Squats
  20. Big Boy Situps
  21. Jumping Jacks
  22. Cross Toe Touches

MARY:

We made it to the third big lake about half way around and ran out of time on #13 Windshield wipers.  Sprint race back to the AO.

COUNT-OFF & NAME-O-RAMA
Archie, Bartman, Booster, Pink Eye, Snaggletooth, Crotch Rocket, Trolley,
CIRCLE OF TRUST/BOM:
Humility over Pride. https://www.biblegateway.com/passage/?search=Proverbs+18:12&version=NIV

Humility https://www.biblegateway.com/quicksearch/?quicksearch=humility&version=NASB&resultspp=25

Pride:

Tee It Up & Swing Away!

THE SCENE: 65, humid but great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 & Michael Phelps
  • Baby Arm Circles Backward X 10 & Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Squats (IC) 4 CT
  • Hand release Merkins
  • Mosey

THA-THANG:

AO Parking Lot – Dora & Hills – one partner runs up the hill while the other partner works on

  • 50 Burpees
  • 100 Merkins
  • 150 Squats

AO Parking Lot – Descending Ladder

  • 5 diamond Merkins, big boy sit-ups & Chris Loftons at each corner
  • 4, 3, 2 & 1

Clayton Performing Arts Center Overhang – 12 stations – HIMS went to each 1-2 times

  • 15 dips
  • 15 Carolina Dri-Docks
  • 40 calf raises
  • 10 lunges per leg
  • 10 shoulder taps (4 count)
  • 10 mountain climbers (4 count)
  • 10 box cutters (4 count)
  • 25 lil baby crunches
  • 15 flutter kicks (4 count)
  • 10 superman swim (4 count)
  • 15 curls each side (I brought my 25 lb dumbbells)
  • 20 bent over rows

COUNT-OFF & NAME-O-RAMA
9 HIMs & 1 Dog – Barnacle, Hawkeye, Neutron, Onesie, Pink Eye, Snaggletooth, Toto, Trolley & Booster
CIRCLE OF TRUST/BOM:

How many of you have hit golf balls at a driving range? When you have all or most of the balls, typically, we just let it rip. However, when the bucket is nearly empty, we start to focus.

We need to be like a soldier, an athlete and a farmer.  A solder is focused and purposeful.  An athlete is disciplined, committed and dedicated. A farmer has faith/hope because they are planting seeds to produce & sustain life.

God didn’t promise us an easy life but a meaningful one if we live through Him

If our life were like a clock and we were born at 7:00 a.m. and died at 11:00 p.m., on average, if you are:

20 years old, it’s 11:43 a.m. in your life

30 years old, it’s 1:17 p.m. in your life

45 years old, it’s 5:00 p.m. in your life

I turned 47 not long ago which means it’s after 5:00 p.m. in my life.

In life, we don’t know which day will be our last so we need to focus today and every day on what is important…make the call to a loved one, teach our kids lessons right away, be the person we want and need to be NOW.

We need to tee up that golf ball that we call life and focus every day or shot like it could be the last of our life!

TEE IT UP & SWING AWAY!!!

ANNOUNCEMENTS:

  • No workout at JUCO on Memorial Day, Monday, May 28 – We will go to the Asylum for a 21 Gun Salute workout that will end at the Veterans Cemetery.  Lakeshore Park is on Orchard Drive, Knoxville, TN 37919
  • Next Friday’s Q, May 26, is open as is the entire month of June – sign up today!

 

“Egg”- Frank Reynolds

THE SCENE: Polleny, 60s, humid

WARM-O-RAMA:
SSH IC x 20

Merkins IC x 15

Mikael Felps

Kraken Burpees x 10

Imperial Walkers IC x 20

THA-THANG:

  • Mosey around campus, found us a great “wall” according to Snorkel, did 1/2 Aiken Legs on it yessir
  • Moseyed on over to the hill next to sophomore hill (do we have a name for that one?)
  • While one person in the group ran up and back, one person lead cadence calls for an exercise of their choosing
  • Snorkel chose tempo merkins… Idk how many that man (ghoul) did.
  • Moseyed to a lil spot with some great benches and rails, did us some step ups and seated pullups (20)
  • Moseyed back to parking lot where we got us some sprints in, then we was done and at the AO
  • Kraken burpees and Superman swims were sprankled in there.

MARY:

COUNT-OFF & NAME-O-RAMA
8 (Ocho)
CIRCLE OF TRUST/BOM:
I recently gave a friend a call who I knew was having a tough stretch. I found out that his life is more difficult and complex than I thought. It turns out he really (his own words) needed someone to reach out to him. So, be active. Reach out to friends, if they’re fine they will let you know. If not, then listen as much as you can. I encourage you all to make a phone call on your 30 min commute, or maybe while running to the store.
MOLESKIN:
Good work today guys. I am really glad I signed up to Q. If I had not I prolly woulda fartsacked. I am grateful for you all.

ANNOUNCEMENTS:
Hardship Hill, get yur beverages sorted out

Perspective

THE SCENE:
An F3 haiku:
Breezy mid 60s
Crescent moon floating in ink
Impending beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x SSH IC
15X TN Rocking Chairs IC
10x Travoltas IC each side
15x LBAC IC (fwd and back)
15x Tempo Squats

THA-THANG:
Mosey to the long parking lot for a game of Memory
It’s been a lazy Q month for me.
4th time this month with this same Q at different AOs, and nobody’s repeated it but me! About time to burn the cardboard…
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running to the far end of the parking lot and back.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

Managed to run out of time without ever seeing the burpees! Hit every other card at least once.

MARY:
Just barely made it back to the AO in time, so no Mary today.
COUNT-OFF & NAME-O-RAMA
7 PAX today
CIRCLE OF TRUST/BOM:
Today’s word is “Perspective”.
During the beatdown, we bear-crawled along the same path that we ran to get to the end of the parking lot. When you’re just standing around, that light pole doesn’t look too far away. When you’re looking back between your feet, bear-crawling backwards, it looks like a lot farther. Conversely, that same distance looks like pretty much nothing at all when you’re finishing up running the full length of the parking lot.

Sometimes in your life you may feel like you’re in that reverse bear-crawl… Where you’re headed seems so far away and you’re moving backward to boot. In those times, remember that God has things under control, and his perspective is so much better. Just stay obedient, keep your eyes on Him, and He will take care of your journey.
MOLESKIN:
The good thing about Monkey Humpers is that the posture required basically prevents eye contact.
ANNOUNCEMENTS:
Hardship Hill! Sign up! Volunteer!

Humming Birds & Vultures

THE SCENE: Beautiful clear morning, about 60 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warm-up Lap
  • SSH x 25 (IC)
  • Merkins x 10 (IC)
  • Imperial Walkers x 15 (IC)
  • Tie-Fighters F&R x 10 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

  • Mosey to the handrails & tables.
  • Step-Ups x 10, Dips x 10, Pull-ups on handrail x 10
  • Rinse and Repeat x 2
  • Mosey to The Sophomore for Out-N-Back’s
    • Center – Double Burpees x 5
    • Cone 1 – CDD’s x 20
    • Center – Diamond Merkins x 10
    • Cone 2 – Iron Mikes x 20 (total)
    • Center – SSH’s x 14 (4 count)
    • Cone 3 – BBS’s x 20
    • Center – Super Mans x 20
    • Cone 4 – Jump Squat’s
  • Mosey to the coupon pile
  • Curls, Tri-Ceps, Weighted Squats x 10 each
  • Curls, Overhead Press, Weighted Squats x 10 each
  • Rinse and Repeat.
  • Mosey the long way back to start stopping for bear crawls, sprints, mountain climbers, etc.

MARY:

  • Hello Dolly x 20 IC
  • Flutter Kicks x 20 IC
  • Lance Armstrong’s x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Are you a humming bird or a vulture? Either way, you will find what you are looking for.

Vultures fly over the landscape looking for the dead carcasses that they rely on for food. They have incredible eyesight and can spot a dead animal from miles away.  Hummingbirds fly over the landscape looking for the flowers that they feed on.  They are attracted by the bright colors and consume the sweet nectar inside the flower.  Vultures fly over flowers and hummingbirds fly over dead animals, but they only notice what they’re looking for.  We’re not that different ourselves.  If you are looking for negative, gloomy, depressing things to make you feel down about life, I can guarantee that you’ll find them. However, if you’re looking for exciting, positive, joyful things to help you maintain an optimistic attitude, you will find them.  It’s possible for two people to be in exactly the same circumstances and have one find the rotting meat and the other find the beautiful flowers.  The ugliness and beauty of life are both there, often side by side.  But what you are looking for is what you’re likely to see and consume, impacting your attitude, your relationships and your level of influence.  What are you going to be, a hummingbird or a vulture?  Remember, it’s your choice!

“You will seek Me and find Me when you search for Me with all your heart” (Jeremiah 29:13)

MOLESKIN:
The Force was strong in the Pax this morning.  Good work gentlemen.