F3 Knoxville

Category: JUCO

Be like a kid, be resilient

THE SCENE: Muggy n humid
F3 WELCOME & DISCLAIMER

yep, did that

WARM-O-RAMA:
Capri lap around the P lot while a couple rolled in late

sshx20 ic

squats x20 ic

merkins x20 ic

iron mikes x10 oyo

froggie squats x 10 ic

manmakers x 10

mr spectacular x 5 oyo
THA-THANG:
Suicidal 11s

  • 10 cones
  • 1 mr spectacular and suicide the 10 cones spread across the Parking lot
  • 2 mr spectacular and 9 cone suicide
  • Ascending and descending w both totaling 11
  • We got to 4 cones and 7 mr spectacular before time ran out as I wanted 5 mins of Mary

MARY:
Flutters x 20

lbcx 20

roll over for press ups x 5

roll back over for boxcutters x 10 ic

Cash out w ATM s
COUNT-OFF & NAME-O-RAMA
20 pax including 1 FNG . We also had an awesome dog that did the suicides w us!
CIRCLE OF TRUST/BOM:
Be like a kid and be Resilient! My family hiked Mt Leconte this weekend . My 3 boys , 7,10,11 did awesome and actually much better than I expected, especially my 7 yr old. Kids !! They are so resilient ! My 7 yr old , Evan , ended up hiking about 15 miles the whole weekend. I thought, for sure, he would be whooped. NOPE! He is so resilient and just bounced back like it was nothing. I will say he struggled a bit but I encouraged him to keep going and we even made up a song about Evan making it the top. He kept going even when it got tough for him. I love you Evan, Joseph and Christian. I especially love my wife Catherine for she might be the most resilient of all of my Fanily! Actually , I know she is.
MOLESKIN:
Basically, kids are resilient and with encouragement, they can do way more than they think. As adults, we are resilient of course but may not be as much as kids. Maybe we know too much! Let’s be resilient and encourage each other to push through the tough

aye !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wheel’O Bear Crabs

THE SCENE: Calm, hazy, mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Baby arm circles Forward X 10 (4 CT)
• Baby arm circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad stretches x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Pushups x 10 IC (3 CT)
• Cherry Picker x 10 IC
• Big boy sit-ups x 10 OYO

THA-THANG:

Wagon Wheel:
Six cones set up in a large circle with one in the middle. Start in the center, bear crawl to the edge, do 20X Carolina Dry Docks, Crab Walk back to center, move one spoke clockwise, repeat by alternating Carolina Dry Docks and Squats for each perimeter cone. Complete two revolutions.

Mosey to sophomore hill – form single file line and toss a soccer ball overhead to the guy behind you. Once the ball reaches the end guy run to the front of the line and repeat.

Sophomore hill:
7’s – Iron Mikes and Monkey Humpers.

Mosey back to AO – repeat soccer ball line.

MARY:
Hello Dolly IC 4 CT
Flutter Kicks IC 4 CT
Side Crunches IC (left & right sides)

CIRCLE OF TRUST/BOM:

Over the weekend I was stung by a wasp that had built it’s nest under a table that I had already moved several times that day. After further inspection of my deck I found an additional 4 nests in various places very close to where my family and I regularly hang out. It was a reminder that danger is always lurking just beneath the surface, therefore, it’s important to always be on guard.

John 10:7-10 NASB

So Jesus said to them again, “Truly, truly, I say to you, I am the door of the sheep. All who came before Me are thieves and robbers, but the sheep did not hear them. I am the door; if anyone enters through Me, he will be saved, and will go in and out and find pasture. The thief comes only to steal and kill and destroy; I came that they may have life, and have it abundantly.

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.