F3 Knoxville

Category: JUCO

Center Point Station

The Scene – 70 degrees
F3 Welcome and Disclaimer
Warm-O-Rama
COP
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
BAC Forwards and Back x 10 (IC)
Burpees x 10 OYO

Tha Thang
Place CMU’s at center of parking lot. Run from center to each corner of the parking lot doing the exercise listed. Come back to center point and do exercise listed with CMU.
Round 1
Center point – 50 curls
Corner 1 – 20 Merkins
Corner 2 – 20 CDD
Corner 3 – 30 Squats
Corner 4 – 20 BBS

Round 2
Center Point – 50 OH press
Corner 1 – 10 Burpees
Corner 2 – 20 Wide Merkins
Corner 3 – 25 Flutter kicks
Corner 4 – 20 Lunges

The PAX impressed me with the speed of completing 2 rounds. I thought another round would be acceptable but the PAX’s OCD kicked in because I didn’t have a third exercise listed at the four corners. A good Q always tries to accommodate all levels of the PAX during the workout. So Improvised to wind sprints.

Round 1
Sprint East, 50 curls at Center Point
Sprint West, 50 OH Press at Center Point
Sprint North, 30 Straight Arm Raises
Sprint South, 30 Bent Over Rows

Round 2
Sprint East, 50 curls at Center Point
Sprint West, 50 OH Press at Center Point
Sprint North, 50 Flutter Kicks
Sprint South, 50 LBC

Mosey to AO

Mary
I don’t think we had Mary

Count off and Name – O – Rama
Prayer Requests
Junk’s boy, Walkabout’s wife

Leg Day!!

The Scene:  60 Degrees and awesome.

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 35 (IC)
  • Windmills x 15 (IC)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Burpees x 10 (OYO)

 The Thang

Mosey to the walls

  • Step-Ups x 10 then 10 dips x3
  • Raccoon Crawl the wall.

Mosey to the coupon pile

  • Curls, Tri-Ceps, Weighted Squats
  • Curls, Overhead Press, Weighted Squats
  • Run the steps with the coupon
  • Merkins x 15 (IC)
  • Rinse and Repeat.
  • Burpees x 5 (OYO)

Mosey back to The Sophomore

  • 10 Bobby Hurley’s
  • Bernie Sanders up the hill
  • Iso Squats, Mosey across
  • Lunges x 20
  • Mosey down, Squats x Bobby Hurley’s x 10
  • Bernie Sanders back up the hill
  • Squats x 30 (IC)

Mosey back to the start

Mary

BBS x 15

COT

Name-O-Rama: 7 PAX

BOM: As described in the book of 1 Samuel, David did not take the advice of his peers which was to seek revenge, retaliate, and kill Saul. Although he had ample opportunity, David was wise enough to call on God for the strength and wisdom for self-control.  People will attack us and hurt us with words and actions.  As much as we really want to, don’t take the low road.  Be like David and call on God.  Don’t let someone else’s sins and mistakes cause you to be less of a man.  David was an Old Testament HIM that we could learn from.

Moleskin:  Friends don’t let their friends skip leg day.  The Men of the JUCO burned some goo this morning and should be feeling a little wobbly for a while.  The energy and effort was good this morning.  Way to go, HIM’s!

 

Jog at JUCO

Welcome and disclaimer

Warm o rama

IC cherry pickers
IC windmills
IC squats
IC SSH
IC Domo squats

The THANG

Mosey to parking lot
– sprints up the hill
– Jog down the hil
– X10

– Lunge up the hill
– Jog down
– X5

– back pedal up the hill
– Jog down
– X5

Mary
– dead bug
– American hammers
– Pickle pounders

BOM

Where does our motivation come from? I’d like my motivation to be more like this guy.

“I can handle it” Steven Furtick

Moleskin–  2 brave souls came out and joined me in the gloom, and they stayed for the Q even though o offered to buy them breakfast. Thank you Frosty and a Swirly

Let’s Wing it!

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 30 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Windmills x 20 (IC)
  • Burpees x 5 (OYO)

 The Thang

Ladder Merkins across the parking lot: 2, 4, 6, 8, 10, 12, 14, 16

Mosey to the middle parking lot for 11’s

  • Bobby Hurley’s & CCD’s

Mosey to The Sophomore

  • Bernie Sanders to the top
  • Burpees x 5 (OYO)

Mosey to Stairs

  • Run the stairs x 2

Mosey to the trail

  • Stop for Burpees x 5 (OYO)
  • Mosey
  • Stop for Burpees x 5 (OYO)

Mosey back to start 

COT

Name-O-Rama: 7 PAX

BOM: Make an effort to listen to God. To actually listen.

Moleskin:  Solid workout for The Men of the JUCO.  Got in a little over 2.5 miles and the mumble chatter was good, the effort was great!  Way to go, HIM’s!

FNG Hunt

The Scene:
52°F and calm, the moon looked eerie shining through the thin clouds

F3 Welcome & Disclaimer

Warm-O-Rama:
Imperial Walkers x20 (IC)
Air Jump Rope (OYO 30sec)
Mosey around parking lot (2 laps)
Arm Circles x10 each (IC)
Baby forward
Baby backward

The Thang:
Indian Run- the long way around to the Sophomore

At the Sophomore, circuit training
Merkins x15
Flutter Kicks x15
Squats x15
Burpees x10
Mosey to the court yard

11s in the long court yard
Dry docks
BBS
Wall sits (until everyone was done with the 11s)

Count-O-Rama

Name-o-Rama

COT/BOM
This is Holy Week
Luke 24: 2- 7
Rest in the work Jesus did, be reminded of his love for you, and look to reflect his love to the people around you

Mole Skin
We still did not locate the elusive Hardin Valley FNG, but the guys pressed on boldly. We put in 2.9 miles and got better together.