F3 Knoxville

Category: JUCO

Jacque- O

THE SCENE: Cold- you know, if you don’t, get out of bed you dangus

WARM-O-RAMA:
Baby arm circles For + back IC x 10

SSH IC x 20

5 Burpees

Ice Skaters IC x 20

THA-THANG:

Mosey to Hill- stopped for some burps and lunges along the way

11s at the hill. Alligators and Squat jumps

Mosey back towards AO

30 sec step ups + 30 sec dips x 2

20 derkins

Continue mosey with some lunges thrown in there

Sprints x 3 sets

MARY:
Sweeper joined us for some Mary

Flutter Kicks IC x 31

Peter Parkers

End
COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Lately I have been very focused on some goals. I have been doing a good job of not being distracted, but in the process I think I have lost the ability to catch myself from wandering. To be more clear, I do not catch myself thinking in certain ways. I went for a run recently, and I caught myself just thinking very negatively. I realized that I have not been aware of my thoughts to the point where I can catch myself wandering or thinking negatively. So, I regained control of my mind and thoughts while on the run and finished strong. This I think needs to be transformed to other aspects of my life. I need to catch myself when I am studying, and remind myself why I am doing certain things. I need to catch myself when I am distracted about studying when with my family. I need to try to be better about being present in the moment. I encourage you all to take 5 or 10 minutes during your day to pause and reflect on your thought patterns. If they are maladaptive, try to take control of them. Good work today Gents
MOLESKIN:
Its cold…. but afterwards it feels good, so keep showing up. Eventually, you will adapt, or spring will come.
ANNOUNCEMENTS:

Murville CSAUP in Feb. Git rdy for it

Hills & Elevators

THE SCENE: a nice warm 33 degrees

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Stretch a little & stay moving:  Run in place, 5 merkins, back to running, 10 Side Straddle Hops, back to running, 10 merkins

THA-THANG:

  1. Mosey to the Dawn Wall for some work
    • 7s:  squat jumps at top / merkins at bottom
  2. Mosey to the coupon pile
    • 4 corner elevators in parking lot
      • Corner 1:  10 Burpees
      • Corner 2:  10 Burpees; 20 OH Press
      • Corner 3:  10 Burpees; 20 OH Press; 30 Goblet Squat
      • Corner 4:  10 Burpees; 20 OH Press; 30 Goblet Squat; 40 Big Boys (with rock)
      • (ran out of time on way down the escalator….had to audible the reps)
      • Corner 1 descending:  20 OH Press; 20 Goblet Squat; 20 Big Boys
      • Corner 2 descending:  20 Goblet Squat; 20 Big Boys

MARY:

  • Had to make it quick…not much time
    • Hello Dolly x 20
    • Hello Dolly (on elbows) x 10

COUNT-OFF & NAME-O-RAMA
3 strong at JUCO today:  Booster, Neutron, Bartman

CIRCLE OF TRUST/BOM:
Yesterday in Sunday school we talked about the importance of having individuals we are praying for.  I shared with the men today the idea of having a Top 5….that is, 5 people you are specifically praying for on a daily basis who are lost.  As you continually lift these 5 people up in prayer it will also create a top-of-mind awareness for you to look for opportunities to be bold and insert salt & light & grace in that person’s life.

MOLESKIN:
Disclaimer:  non-original material.  The “elevator” portion was straight-up stolen from a beat down Proton delivered at the Dog Pound a few months ago.  Gotta give credit where it’s due – it was a good one and worth repeating!

ANNOUNCEMENTS:

13 Reps at the 13th Grade!

THE SCENE: 41 degrees, light, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backward X 10 (IC) followed by Michael Phelps
  • Cherry Pickers X 10 (IC)
  • Side Straddle Hops X 15 (IC)
  • Squats X 20 (IC)
  • Merkins X 13 (IC)
  • Mosey

THA-THANG: (many people think of junior/community colleges as the 13th grade so we did 13 reps everywhere)

McWherter Parking Lot (Light Pole to Light Pole – Suicides)

  • 13 pushups & 13 squats (OYO) at light pole (home base)
  • run to next row of parking lot (approximately 20 yards)
  • Touch line with hand and return to the start
  • repeat 13 pushups and 13 squats and run to the 2nd parking row (40 yards away)
  • Repeat to next row, etc.
  • Early finishers did Imperial Walkers
  • Mosey

Behind Maintenance Building 

  • 13 Overhead w/ block (OYO)
  • 13 Goblet squats w/ block (OYO)
  • 13 Curls w/ block (OYO)
  • 13 Bent Over Rows w/ block (OYO)
  • Put block down and run up the stairs to the Fitness Center
  • At the top, 13 Chris Loftons – jump shot squats; run back down
  • Repeat
  • Mosey

Bagwell Center 

  • 13 Dips and 13 Step Ups w/ each leg
  • Repeated for 3-4 rounds
  • Mosey

MARY:

  • 13 Box Cutters (IC)
  • 13 Big Boy Situps (OYO)
  • Mosey

COUNT-OFF & NAME-O-RAMA

10 PAX – Bartman, Booster, Glock, Neutron, Onesie, Peach Fuzz, Proton, Rusty, Scrum, Waxjob

CIRCLE OF TRUST/BOM:

Live every day like it’s our last, because it could be!

I met with a friend who is a business/time management coach. I shared my struggles to be a great husband, father, friend, etc. while also trying to develop a small cancer charity into a leader in the region and state.  She challenged me to come up with a personal mission statement and develop SMART goals for the 1st quarter of 2018 which includes both personal and professional goals.

While I’m just starting my potential 1st quarter goals now, my “current” working mission statement is:

I will spend quality time with those I love while exercising my mind, body and spirit so to fulfill my purpose of leaving our world better than I found it.

I encouraged everyone to think about their own goals and impact.

MOLESKIN:
Thank you to the PAQ at JUCO today and everyone else at F3 for being so supportive of me and everyone else.  The gloom is a great place to be when you’re with family!
.
ANNOUNCEMENTS:
No Christmas Day workouts.  Enjoy your family and A Christmas Story, It’s a Wonderful Life, and Die Hard (it’s a Christmas movie)!

No Degrees Today

THE SCENE: Clear skies and crisp out at JUCO.  “Cs” may get degrees, but there are zero degrees C this morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Let’s get going quickly to generate some heat! Mosey around the parking lot while Q spouts disclaimer from Bernie.  Pax kindly alerts Q to the impending curb and embankment…
Next we have:
Cossack Squats x10 IC
Hindurkins x10 IC, keep plank for:
Alternating shoulder taps x15 IC
Al Gore Tuck Jumps x8 IC (most reps yet for this exercise… Literally fell to the ground on last rep)
Somewhere between 5 and 10 burpees. These were mainly to rest the quads for:
Monkey Humpers x15 IC!

THA-THANG:
Mosey to the drainage ditch and pick up 2 hand-size coupons.
Dang, these are friggin’ cold!
Side raise IC x15
Forward raise IC x15

Keep the coupons and mosey toward the fitness center.
Stop at the long parking lot.
“Cat on a hot tin roof” (bear crawl, but extend arm and leg fwd/back) for 2 parking spaces, 2 Raise the Roof. 2 more spaces, 4 Raise the Roof
Dang, these coupons are still friggin’ cold! And slippery. Audible to standard bear crawl. Continue to 20 Raise the Roof.

Get rid of still-frozen coupons at a different drainage ditch.

Team up for Dora 1,2,3 with 100 Merkins, 200 Big Boys, 300 squats, partner runs up the hill and back carrying larger 2-handed coupon.
Ran out of time during squats, mosey back to AO:
Airplane mode (run with arms out to the side)
Zombie mode (arms straight out),
Praise the Lord (arms up straight)

MARY:
Sneaked back into the AO with just enough time for a minute of boat/canoe
COUNT-OFF & NAME-O-RAMA
8 PAX, no FNGs this morning.
CIRCLE OF TRUST/BOM:
Brief Word this morning… This weekend was a but hectic as we had my niece and nephew for a visit. They lost their mother unexpectedly last July. Just a reminder to pour yourself into the lives of others, and especially cherish that time with your loved ones. Only God knows how long they will be with us. Don’t miss an opportunity to tell them you love them.
MOLESKIN:
Not sure my fingertips have ever been colder than when holding those coupons this morning. Great teamwork by the PAX on the Dora 1,2,3!
ANNOUNCEMENTS:
No announcements this morning

Water tower run

THE SCENE: 32, clear and cold

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretching only

THA-THANG:
Mosey to the water towers at the top of Valley Vista Rd.   Approx 2.5 miles and 345 feet of elevation climb.  Stopped for 4 sessions of 10 burpees, 10 merkins, 10 squats.   Also stopped at one storefront for 1 minute wall squat followed by single leg wall squats.

MARY:

  • Captain Thors
  • 1 min of Merkins & 1 min of LBCs  (compliments of Scrum)

COUNT-OFF & NAME-O-RAMA
3 PAX:  Waxjob, Scrum, Bartman

CIRCLE OF TRUST/BOM:
This weekend I spent Thanksgiving with my in-laws which consisted of fixing a lot of plumbing issues.   I found myself getting frustrated with my father-in-law and questioning his stewardship of his resources.   As always, I was thinking about this while driving home and turned the question around on myself.   Am I a good steward of all that God has given me?  What do I do with my time and my money?  This a good exercise for all of us to go through.  If we were to insert ourselves in the parable of the ten talents, which person would we be?

MOLESKIN:

ANNOUNCEMENTS: