F3 Knoxville

Category: JUCO

Journey Up JUCOmanjaro

THE SCENE: 56°F, mostly clear, about half of a moon shining

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x20 (IC)
  • Merkins x2 (OYO)
  • Imperial Walker x20 (IC)
  • Merkins x 4 (OYO)
  • Imperial Walker Squats x20 (IC)
  • Merkins x6 (OYO)
  • Burpees x10 (OYO)

THA-THANG:

Mosey across Hardin Valley Rd to the base of the ridge.

Run up the ridge, stopping at each of the 4 cones along the way.

At each cone, do:

  • 10 Mountain Climbers
  • 10 Derkins
  • 20 LBCs (feet up hill)

At the top of the ridge, do 4 corners:

  • Squats x20, bear crawl to next cone
  • Flutter Kicks x20, lunge to next cone
  • Dry Docks x20, bear crawl to next cone
  • American Hammers x20, lunge to next cone

Rinse and repeat, AMRAP

Mosey down the ridge

MARY:

  • Plank Jacks x20 IC
  • Flutter Kicks x20 IC
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

Trolley, Waxjob, Booster, Snaggle Tooth, Barnacle, Archie (QIC)

CIRCLE OF TRUST/BOM:

Raising teenagers is a serious potential source of anxiety for me. The reality that I can’t control them keeps getting more and more obvious. My son turns 16 next week and it is reminding me that the main thing left for me to do is to pray.

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”

‭‭Philippians‬ ‭4:6‬ ‭ESV‬‬

http://bible.com/59/php.4.6.esv

MOLESKIN:

I like the name JUCOmanjaro, Booster. No other AO has a hill like it with its 240ft of elevation. It’s a nice view from up there!

Over The Hill

THE SCENE: Mid 40s I think….nice & cool.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 40
  • Stretch OYO

 

THA-THANG:
Mosey to big hill on the other side of Hardin Valley Road.  5 cones set up at the top of the hill.  Start at bottom & run reverse suicide (go to furthest cone first) doing the following exercises at each cone.

  • Cone 5:  40 Burpee
  • Cone 4:  40 Hello Dolly
  • Cone 3:  40 Squat Jumps
  • Cone 2:  40 Carolina Dry Docks
  • Cone 1:  40 Merkins

PAX then mosey back to the top of the hill for final descent Paula Abdul style.  Run forward down the hill 2 cones, then bernie sanders back up 1 cone.  Rinse & Repeat until all the way down.

MARY:

  • LBC x 40
  • Mountain Climbers x 40
  • ABCs

COUNT-OFF & NAME-O-RAMA

Tank, Doubtfire, La-Z-Boy, Booster, Snaggletooth, Toto, Hammy, Ratchet, Waxjob, Bartman

CIRCLE OF TRUST/BOM:
How are we living for Christ?  While we may not have the same physical needs as other Christians around the world, we do have a responsibility to stand in the gap for our brothers and sisters in Christ.   Are you routinely praying on behalf of others?   Jesus is in the people business and we should be too.

MOLESKIN:
Today is my 40th birthday—special thanks to those who came out for my Q today and for all of the birthday wishes!  F3 is an awesome brotherhood!

ANNOUNCEMENTS:
Hardship hill – May 19th.  Booster says there are still some spots left on the JUCO team if anyone is looking for a team to join.

Q101 at JUCO – Mixin’ it up

THE SCENE: Recovering from the rain this week it was a little soggy but perfect weather for a beat down.   Not to hot not too cold. F3 WELCOME & DISCLAIMER

4 Standards: Disclaimer, Proper count and cadence, BOM, COT

  • A – Authenticity – If you can’t do it, then don’t Q it. Period
  • C – Consistency – Count the same way every time, all the time.
  • E – Energy – The PAX feed off the Q’s energy. Bring the heat and be early.
  • S – Selflessness – The workout is about the PAX, not the Q. Not ever

WARM-O-RAMA:

  • SH 25x (IC)
  • Wide Merkins x 10 (IC)
  • Merkin 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)
  • 3 Hand Release Burpees OYO

THA-THANG:

String of Pearls to Hill – No Man Left Behind, plan the workout with all fitness levels in mind.

  • Stop 1 – 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group))

Explanations and transitions can make or break a workout!

Three stages of the PAX, where are you?

  1. Survival
  2. Push yourself
  3. Encourage

Grinders – 12 min

1st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 14 reps.  Three rounds:

  • Rd 1 = Burpees
  • Rd 2 = BBS
  • Rd 3 = Ranger Merkins (hands at should width, elbows in)
  1. Keep the PAX Moving. No down time
  2. Practice explanations the night before and make sure they are easy to explain!
  3. Demonstrate as needed
  4. Structure the workout with all skill levels in mind.
  5. Always start and end on time. Always have a watch or a phone
  6. Rehearse your exercises and your cadence aloud in prep for the workout.

The BEAST is 6 exercises, performing 6 reps at 6 stops. 12 min

4 lines (lined field or cones).  Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps.  Hold Plank until all finish.

  • Merkins
  • Star Jacks
  • Squats
  • Wide Arm Merkins
  • Bobby Hurley
  • Burpees

MARY:
Dealers Choice

  • Flutter Kicks x 25(IC)

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

BOM

BOM

  • Plan your workout – Actually write it down and get someone who has Q’d before to review it.
  • Better to have too much than not enough
  • Have an alternative Plan! for rain, weather size of PAX etc.
  • Welcome everyone
  • Use good form
  • Cadence- Inflection and recover and practice out loud!

BOM

“Today you will spend solitary moments of conversation with yourself, either listing your complaints or counting your blessings.”

“Think with me for a moment. Do you live a life of blessing or complaint?

  • easy to find fault, discontent.
  • easy to be irritated and impatient.
  • easy to groan and moan about the difficulties of life
  • easy to be dissatisfied.

Why are these things so easy? Well, they’re easy because sin still causes us to make it all about us. ”

“Our readiness to complain is another argument for the forgiving and rescuing grace that Jesus, without complaint, willingly died to give us.”

Saint Francis Prayer

Lord make me an instrument of your peace
Where there is hatred let me sow love
Where there is injury, pardon
Where there is doubt, faith
Where there is despair, hope
Where there is darkness, light
And where there is sadness, joy

O divine master grant that I may
not so much seek to be consoled as to console
to be understood as to understand
To be loved as to love
For it is in giving that we receive
it is in pardoning that we are pardoned
And it’s in dying that we are born to eternal life
Amen

 

Not Another Brick in the Wall

THE SCENE: JUCO – Sloppy Wet rain, but kinda warm 56 degrees.

F3 WELCOME & DISCLAIMER:

It’s not F4 (Faith Fitness Fellowship and Fairweather)

WARM-O-RAMA:

  • 20 Side straddle hops
  • 20 Side-to-sides.
  • 20 Merkins
  • 20 Cherry Pickers
  • 20 Big boy situps
  • 20 Diamond Pike Merkins
  • 20 Bicycles

THA-THANG:
“Another brick in the Wall”.  Mosey over to coupon wall.  Everyone gets and keeps a coupon the whole workout.  Partner up.   As one person does “Around the wall” the other person does “Along the wall” with their coupon.

  • “Around the Wall” is:
    • 10 Handstand pushups (against wall)
    • Run to other end of wall (carrying coupon)
    • 10 Hanging Leg lifts  (hang off of overhead railing)
    • Run to top of hill behind wall with coupon
    • 10 Reverse in-cline Merkins (against railing)
    • 10 Burpess
    • 10 In-cline Merkins (against railing)
    • Run to beginning – wait for partner to finish before transitioning to “Along the Wall”
  • “Along the wall” is
    • Crab walk coupon carry the length of the wall AND back.
    • Burpee Broad Jump (ahead of coupon) + move coupon overhead to feet with a sit-up
    • As a team – Alternating Cherry Picker coupon baton handoff (over-head to under). Empty handed person on end runs to the front to get the Coupon coming from the team.

 

MARY:
The puddles were refreshing and the grass wasn’t muddy.

COUNT-OFF & NAME-O-RAMA

Fast-n-Easy, Wax-Job, Scrum, Trolley

CIRCLE OF TRUST/BOM:
Jesus’ message is antithetical to the old youth rock montra of “All we are is just another brick in the wall”.  Jesus says you are important, you matter, you are loved, He is very intentional about the value of everyone’s life and everyones every-moment!
MOLESKIN:
Booster wasn’t here so we forgot to mention the schedule and challenge coming up in May.  Also forgot a picture! Doh!

This is not the Caribbean Islands

THE SCENE: Clear, a little windy and 36 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20, cherry pickers x5, Rockettes x 10, mericans x 10

mosey to the big lot
THA-THANG:   Complete each exercise at parking lot island/cone and run up lot to next island/cone in a zig zag across parking lot.

1) 10 mericans
2) 10 squats
3) 10 diamond mericans
4) 10 Bobby Hurley’s
5) 10 shoulder touch mericans
6) 10 smurf Jacks
7) 10 burpees
8) 10 lunges each leg
9) 10 inch worms
10) 10 iron mikes
11) 10 plank ups each arm
12) 10 sec one leg balance holds each
13) 10 wide mericans
14) 10 squat jumps
Repeat
Then “collect cones” by running to each cone and add 2 reps per cone picked up.
first 7 is mericans, second 7 is squat jumps…. then some flutter kicks for fun.

MARY:
More flutter and slutter kicks x30, Superman holds, boat/canoes w/rowing, burpees x6

COUNT-OFF & NAME-O-RAMA
13 including 1 FNG (Hawkeye)
CIRCLE OF TRUST/BOM:

25 FACTS ON THE IMPORTANCE OF FATHERS

1) Children living with fathers in the home tend to fare better on cognitive achievement and behavioral outcomes.

2. Adolescents living in intact families tend to report closer relationships with their fathers.

3. Among urban fathers, those who frequently attend religious services tend to be more engaged with their children.

4. Close relationships between adolescents and their fathers are positively associated with adolescents’ psychological well-being.

5. Adolescents with more involved fathers tend to exhibit lower levels of behavioral problems.

6. Adolescents who report having more positive relationships with their fathers are less likely to engage in delinquency.

7. Adolescents who report having more positive relationships with their fathers are less likely to abuse substances.

8. Individuals whose fathers showed more involvement in their lives early on tend to attain higher levels of education.

9. Growing up without a father appears to be associated with greater likelihood of incarceration later in life. 

10. Fathers’ religiosity is linked to higher quality of parent-child relationships.

11. Fathers’ engagement in their children’s activities was linked to higher academic performance.

12. Among adolescent girls, those who have a strong relationship with their fathers are less likely to report experiencing depression.

13. Close father-adolescent bonds protect against the negative influence of peer drug use.

14. Adolescent girls who have a close relationship with their fathers are more likely to delay sexual activity.

15. Adolescent girls whose fathers were present during their childhood are less likely to become pregnant.

16. Adolescent males who report a close relationship with their fathers are more likely to anticipate having a stable marriage in the future.

17. Men who become fathers outside of marriage are more likely to be poor.

18. Fathers of intact families spend, on average, more time with their children. 

19. Children raised in intact families by happily married parents tend to be more religious in adulthood.

20. Children raised in intact families are more likely to have stable and healthy romantic relationships as adults.

21. Intact families are more likely to provide a safe home for children.

22. Adolescent girls who have never lived apart from their parents are less likely to report sexual abuse than those who have.

23. Girls who experienced a parental separation during childhood are more likely to engage in early sexual activity.

24. Among teenage boys, those from intact families with frequent religious attendance average the fewest sexual partners.

25. Children in father-absent homes are almost four times more likely to be poor.

Don’t just be around, be involved!

MOLESKIN:
A bit quiet for mumble chatter most likely due to the cold air and cardio.

Prayers for friend who lost their mother this week, family and relationship issues in the PAX, Hardship Hill success and to be better fathers.
ANNOUNCEMENTS:
Hardship Hill two JUCO teams 5 & 10 hour choices