F3 Knoxville

Category: JUCO

Merkin Mayhem and Mayberry Macarena

Scene: 57 and clear

Welcome and Disclaimer

Warm-o-Rama

IC 4ct BAC, forwards and backwards
IC 4ct Michael Phelps
IC 4ct Confused Penguin
Little bit o’this and o’that

The THANG

Strollin – walk across the parking lot, no Mosey due to sore legs

5 rounds rounds of Merkin Mayhem slowly
– 10 diamond
– 10 normal
– 10 wide
– Rest with a shakeout and Deadbug x 10 IC 4ct

5 rounds
– 10 IC SSH
– 10 IC Merkins
– 30 second rest between

5 rounds slowly
– 10 Turkish getups
– 10 Love machines (BBS with tabletop)
– 10 Spider-Man push ups

5 rounds of
– 10 x 4ct Freddie Mercury
– 10 steps Lizard walk
– 10 x 4ct V up

Ab-o-Rama

Mayberry Macarena (named by I-Beam)
– assume plank position and hold while you
– Tap ears
– Tap shoulders
– Tap hips
– Tap knees
– Tap toes
Floor wipers
Reverse crunch

Name-o-Rama

BOM

These shoes.
These are my Ragnar shoes.
Bought on sale at Academy sports.
Took me farther than I ever ran before.
And still my feet hurt.
Because it was not the shoes that took me through the race, it was the group of men I ran with that pushed me to finish the race. It was not only their strength and encouragement but their faith and belief in me that I wouldn’t let them down. For example, I was waiting to get started on my 3rd leg, the longest leg I ran in the race, and the leg I was the most worried about going into the race. As I was getting ready to leave I looked over and all 3 of my teammates were on the phone talking to their wives. And what struck me is not that they were on the phone, or not pumping me up, but that they had the confidence in me to finish this leg without problem. They didn’t need to cheer me know because they already knew I was going to do it, even though I didn’t know it.  But they knew I wouldn’t let them down. As I was midway through the leg and realizingI hated running, and at that point life and everything else, their confidence in me kicked in and helped me through. In turn it was the same confidence and faith I had in them to finish their legs of the race.

Well I tell you this, it is the same faith and belief that God wants us to have in Him. Unfailing, unwavering belief that He is behind us pushing us to go forward, arms out to catch us when we fall, and  also in front of us leading the way. He has a plan for us, and when we put our faith in Him, He will do great things.

“Trust in the Lord with all your heart and lean not on your own understanding. In all ways submit to him and he will make your paths straight” Proverbs 3:5

40 Days of Lent – Love through the Trials

The Scene:  35 Degrees.  Clear.

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 25 (IC)
  • Imperial Walkers x 20 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • Mosey around the parking lot

 The Thang

Suicides:

  • Two feet hops
  • Wheel barrows
  • Sprints

Defensive Sliding through the cones

Four Corners (10 minutes)

  • Should Taps x 25
  • Squats x 50
  • Burpees x 25
  • Smurf Jacks x 50
  • Mosey around the parking lot

Mosey to The Sophomore

  • Doras – 200 American Hammers

Mosey back to Start

Mary

  • Plank
  • Box cutters x 30 (IC)

 COT

Name-O-Rama: 9 PAX

BOM: Lent is a 40 day season of repentance and renewal to ready ourselves to remember and celebrate the heart of the Christian gospel: the death and resurrection of Jesus (Good Friday and Easter). Lamentations 3: 1-8 & 21-24

At times we all enter periods of suffering. In those times it may feel like God is against you, that he is causing your suffering, and that he is ignoring your prayers. When this is the case, remember that he sent his one and only son to earth to die for our sins. Jesus suffered the ultimate suffering in order to enter into our suffering and pull us out of it.

Even through the tears of suffering, maintain hope in Jesus’ work on the cross, and the love that shows he has for us.

Moleskin:  Solid workout for Archie’s VQ!!  Looking forward to his next one.  The mumble chatter was good, the effort was great!  Way to go, Men!!

No Time for Daylight Savings

The Scene:  32 Degrees.  Clear.

Welcome and Disclaimer

 The Thang: “No time for daylight savings”

 COP

  • Little Baby Arm Circles each way X 4 (IC)
  • Side Straddle Hops x 10 (IC)
  • Merkins x 10 (OYO)

 Mosey to Storage Containers and pair up.

  • Bear crawl and 15 Merkins while partner does Easy Chair, then swap
  • Bear crawl and 20 Squats while partner does Easy Chair, then swap
  • Bear crawl and 25 Merkins while partner does Easy Chair, then swap
  • Bear crawl and 30 Squats while partner does Easy Chair, then swap
  • Suicides while partner does:
    • Plank Shoulder taps, then swap
    • Flutter Kicks, then swap
    • Table Top, then swap
    • Mountain Climber, then swap
  • Repeat suicides drill.

Mosey back to start

  • Ring of Fire: 10, 9, 8, 7,
  • Sled Relay for 8 minutes!

Abs:

    • Pickle Pounders (Mayberry) x 20 (IC)
    • Box Cutters (Proton) x 20 (IC) 

COT

Name-O-Rama: 10 PAX

BOM: Ephesians 5:22-33

Gentleman, treat your wives in such a way that your grandchildren will remember it as one of your greatest acts.

Moleskin:  What a great morning with Swirlie’s VQ!!  It’s like he’s done this a dozen times!  He brought some homemade sleds to push around and make our legs burn!  And, teased us with some weights and tires.  Next time, fellas.  Next time.  This is how a HIM starts the week!!  Mondays at the JUCO!!

Heart of a Warrior

The Scene:  50 Degrees.  Drizzly.  Gloomy.

Welcome and Disclaimer

The Thang: “Heart of a Warrior”

 COP

  • Side Straddle Hop X 50 (IC)
  • Imperial Walkers x 20 (IC)
  • Squats x 20 (IC)
  • Mountain Climbers x 20 (IC)
  • Lunge across parking lot.

 Mosey to Staff Parking

  • 11’s with calf-raises and squats, both in a 4 count.

Mosey to the Stairs and grab a coupon.

  • Run the stairs with coupon x 3
  • Squats with coupons x 10

Mosey to the Sophomore.

  • Bobby Hurley’s x 10
  • Burnie Sanders up
  • Bobby Hurley’s x 10

Mosey back to Start.

Abs: No time for Mary.

COT

Name-O-Rama: 9 PAX

BOM: Heart of a Warrior.

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.  If we call on HIm, He will equip his warriors with strength and purpose.

Moleskin:  The PAX showed up strong and mostly on time.  Pushed hard, encouraged one another.  Great morning at the JUCO!

 

Island Hopping

The Scene – 39 and clear

F3 Welcome and Disclaimer

Warm-O-Rama

COP

SSH x 20 (IC)

Cherry Pickers X 10 (IC)

LBAC Forward and Back x 10 (IC)

Squats x 20 (IC)

Tha Thang

Mosey to big parking lot

10 Islands in the parking lot. Start out with 2 merkins at first island, run to 2nd island and do 4 merkins, adding 2 merkins per island.  Then repeat-o with the other exercises

Merkins (+2 at each island) Total of 110

Squats (+5 at each island) Total of 275

BBS (+2 at each island) Total of 110

Burpees (+2 at each island) Total of 110

Mosey back to AO

Mary

Wind Shield Wipers (Mayberry)

Box Cutters (Toto)

LBC (Buehler, 100 for Junk)

Count off and Name – O – Rama

BOM

Calling on the name of God. Exodus 3:14 “God said to Moses, “I Am that I Am.” And He said “Say this to the people of Israel, ‘I Am has sent me to you.”

When we describe ourselves we say “I am tired”, “I am not a leader”, “I am the boss” or “I am awesome”. We are calling the name of God every time.  If we are weak or tired, we have called on the name of God.  If we have accomplished some great task that we are proud of, we have called on the name of God.  Remember that it is God that gives us strength, quenches our thirst and helps us to accomplish everything we do.

Moleskin

Great morning to start the week off right!   The satellite pictures I studied in developing the plan did not show that the parking lot was sloped!  The men all gave 100%.