JUCO – Page 188 – F3 Knoxville

Buck in a Yoga Room

October 30, 2017 Ratchet

THE SCENE: 30 and unexpectedly cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walkers x 15 IC

Windmills x 15 IC

Cherry Pickers x 15 IC

SSH x 15 IC

Mountain Climbers x 15 IC

Plank Jacks x 15 IC

Squat x 15 IC

THA-THANG:

Mosey to Side-Lot

11’s (circles)

Top Burpees

Bottom Merkins

Plank until everyone finishes.

Mosey back to AO via benches for 40 step-ups

#135 For Time:

21 Squats 42 Ice Skaters

15 Squats 30 Ice Skaters

9 Squats 18 Ice Skaters

Find a Battlebuddy

21 High-Five Low Knuckles Burpees

15 Pistol squats – each leg

9 High-Five Low Knuckles Burpees
MARY:

Side Crunches

American Hammers (Captain’ would be proud!)

Flutter Kicks

Hello Dolly!

Plank-o-Rama

COUNT-OFF & NAME-O-RAMA
4 PAX!
CIRCLE OF TRUST/BOM:
Don’t charge forward without having a plan and knowing the context of where your plan might take you!

Island Hopping

October 23, 2017 Bartman

THE SCENE: 65 and spotty rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

This/that stretch + leg stretches
SSH x 20 IC
Merkins x 10 IC
Burpees x 5 OYO

THA-THANG:

Island Hopping
- Mosey around the building stopping at each covered area to dodge the rain
- 5 merkins, 5 squats, 5 dips, 5 burpees at the first island, increase reps by 5 at each stop.
- Finished 3 rounds then the rain let up so we ventured out for some variety
Mosey to handrail…..circuit training
- 3 rounds of the following
  - Easy ups under handrail x 10
  - Beary Sanders up the stairs
  - Box jumps on picnic table x 10
Mosey to parking lot…..more island hopping
- 3 rounds of the following
  - Island #1: Squats x 10
  - run up stairs & across parking lot
  - Island #2: Iron Mike x 10
  - run to the top of the hill
  - Island #3: Squat Jumps x 10
Mosey back to AO.
- Stop at every parking lot island & alternate 10 merkins / 10 squats

MARY:

Flutter kicks x 20 IC
Box cutters x 20 IC
LBC AMRAP for final minute

COUNT-OFF & NAME-O-RAMA
3 PAX: Booster, Treehugger, Bartman

CIRCLE OF TRUST/BOM:
I’ve been listening to the audio Bible lately. I encouraged the PAX to give it a try. Normally when I read I only get through 1-2 chapters at a time, but with the audio version I can easily listen to entire books in one setting. It’s helpful to gain the perspective of hearing it all at one time so that everything is in context.

MOLESKIN:

ANNOUNCEMENTS:

Okay, What Now?

October 16, 2017 Toto

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

October 9, 2017 Shooter

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

October 3, 2017 Toto

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.