F3 Knoxville

Category: JUCO

Okay, What Now?

THE SCENE: 50 Degrees with a nice breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey a couple laps around the parking lot
  • SSH (IC x 43)
  • BAC (IC x 10 F&R)
  • Imperial Walkers (IC x 15)

THA-THANG:

  • Mosey to The Sophomore
  • 11’s: Plank-Tuck Merkins and Bobby Hurley’s
  • Mosey to the coupon pile
  • Curls x 10, Squats x 10, Overhead Presses x 10, Run the Steps.  Rinse and Repeat x 3
  • Mosey to the courtyard walls
  • Dips x 10, Declined Merkins x 10. Rinse and Repeat
  • Mosey back to the Flag

MARY:
BBS for the jack rabbits.

COUNT-OFF & NAME-O-RAMA
17 HIM’s this morning including 1 FNG.  Welcome Bologna!

CIRCLE OF TRUST/BOM:

We are going to have times in our lives when we feel like hitting the reset button.  Times when we need to stop, take stock of our current situation, and then find the direction and motivation to move forward.

Galatians 6:9-10  So lets’ not get tired of doing what is good.  At just the right time we will reap a harvest of blessing if we don’t give up.  Therefore, whenever we have the opportunity, we should do good to everyone – especially to those in the family of faith.

MOLESKIN:
What a great way to start my 44th year on the Big Ball.  The PAX showed up ready to burn some goo; mumble chatter was high and the effort was amazing.

JUCO with 3 FNGs

THE SCENE: Crisp morning with some nice dew in an unfamiliar place.

WARM-O-RAMA:

10 x Cherry Pickers

10 x Tempo Squats

3 burpees

10 up/down merkins

Lil bit of this and that

10 x Little baby Arm Circles forward and backward

Mosey

THA-THANG:

Split Open and Melt

10 burpees, merkins, squats followed by nine, then eight of each etc.

Mosey to some benches

Alternated dips and box jumps for ~30 seconds each two sets of each exercise

Mosey back with some lunges thrown in on the way back to the AO

Back at the AO

Partner ab work

Raised leg pushdowns

Followed by some suicide sprints to be capped off with some cadence flutter kicks

COUNT-OFF & NAME-O-RAMA

8 PAX with 3 FNGs

CIRCLE OF TRUST/BOM:
Often we end up in places we may not like. It is best to accept personal responsibility and try to alter the future with introspection and change within. I encourage you all to find one or two things to be better at each week. If you were to do that diligently, I imagine you would be far happier at the end of the year than not. Personally, I am a bit distant with friends and family. I have been trying to be more open and communicative with them.

Peace of Cake

THE SCENE: 50 degrees and clear sky.  Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up mosey to McDonalds followed by some SSH, Cherry Pickers, Burpees, LBC’s, Some of this and that, and CDD’s.
THA-THANG:
Headed up Heart Attack Hill!  Stopped 2/3 the way up for a breather and some CDD’s. Finished out the ascent.  Took in the view and some much needed oxygen.  Headed back down.  Explored steps behind shops a few times, moseyed back to campus.  Hit the railing and tables for a few inverted rows and step-ups/dips.  Had time for more mosey; circled the physical plant building and headed back to Start.

COUNT-OFF & NAME-O-RAMA
Bartman and Toto
CIRCLE OF TRUST/BOM:
Peace is an inheritance from God.  It is not worldly.  It is not something we create or need to search for.  It has already been given to us; we just need to choose to accept it.  Philippians 4: 6-7  Don’t worry about anything; instead, pray about everything.  Tell God what you need, and thank him for all he has done.  Then you will experience God’s peace, which exceeds anything we can understand.  His peace will guard your hearts and minds as you live in Christ Jesus.
MOLESKIN:
Just the two of us this morning, but the F3 spirit was with us.  Racked up 2.6 miles and enjoyed the inaugural 300 FT ascent up Heart Attack Hill.  Great fellowship.

Welcome back Mayberry

The Scene – 60’s and fall like

Q– Frosty

F3 Welcome and Disclaimer

Warm-O-Rama
Cherry Pickers x 10 (IC)
BAC Forward and Back x 10 (IC)
SSH x 20 (IC)

Tha Thang
Mosey to stairs and grab a coupon
Run to top of the stairs, each trip adding the next exercise. Once all 4 are completed go in reverse
Curls for the girls x 15
Overhead Press x 15
Rows x 15
Werkins x 15

Mosey to parking lot for 7’s
Squats and BBS
Mosey to AO
Sprint across lot and back plus 10 merkins x 3

Mary
Got 45 minutes in and ran out of time

Count off and Name – O – Rama

BOM

Prayer requests for the PAX

Working for the wives

THE SCENE: 65 and clear

Q –  I-Beam

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSHx20 IC

Cherry Pickers x10 IC

Michael Phelps

Baby arm circles x IC each direction

THA-THANG:
Mosey to the courtyard

Husbands and wives

Name: I-Beam

  • I – 30 SSH
  • B – 20 Crunches
  • E – 1 min wall sit
  • A – 50 SSHs
  • M – 20 burpees

Mosey around the courtyard

Name: Abacus (has trouble spelling….)

  • A – 50 SSH
  • B – 20 crunches
  • B – 20 crunches
  • A – 50 SSHs
  • C – 30 squats
  • U – 30 Baby arm circles
  • S – 30 Burpees

Mosey around the courtyard

Name: Resie (I-beam’s M)

  • R – 15 Merkins
  • E – 1 min wall sit
  • S – 30 Burpees
  • I – 30 Jumping jacks
  • E – 1 min wall sit

Mosey around the courtyard

Name: Loretta (Abacus’ M)

  • L – 2 min wall sit
  • O – 40 SSHs
  • R – 15 Merkins
  • E – 1 min wall sit

Ran out of time, mosey back to the AO

COUNT-OFF & NAME-O-RAMA
BOM:
Prayed for our children, wives, and friendships in F3