F3 Knoxville

Category: JUCO

Get Up Again

THE SCENE: 59 and slightly cool. Perfect beatdown weather.

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
Motivators, Dive Bombers, Cherry Pickers, Windmills, Baby Arm Circles Forward/Back, 30 seconds OYO

THA-THANG:

  • Mosey to big parking lot. Perform burpess on the “Get Knocked Down” in Chumbawamba’s song, “Tubthumping”
  • Mosey to the top of sophomore hill and perform 11’s between squats at the trailers and rows on the handrails.
  • Mosey to the coupon pile and partner up for a DORA. 100 curls, 200 bent rows, and 300 heavy hammers. One partner performs the exercise while the other runs a lap around the small parking lot.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
10 RUSHers and 6 Bootcampers (no tag for 2.0, S.O.S.)

CIRCLE OF TRUST/BOM:
Lately, I’ve been running close to my house and my 4-year-old son, Paul, wanted to join me one day. Around the 1-mile point, he slipped on some gravel and cut his hand up pretty good. There were tears and we took a couple of minutes to reset, but he got back up and ran the half mile back home. Of course, I was proud and I’ve used that story over and over with him when he needs some extra encouragement, reminding him of how tough and brave he can be.

T-claps to 5K for his openness last Friday. I appreciate the courage to speak out about a very important topic. As I was thinking about his words, I kept coming back to the story with my son. It’s easy to become discouraged when we stumble and fall, but it’s getting back up again when our Father holds out his hand that’s important.

Proverbs 24:16 (NLT) – The godly may trip seven times, but they will get up again. But one disaster is enough to overthrow the wicked.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
June 17 – KARM Dragon Boat race is coming up soon. Booster needs more rowers!

Words can hurt

THE SCENE: nice, warm JUCO morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats, 5 cherry pickers, 15 Moroccan night club
THA-THANG:
Mosey to JUCOmanjaro. Perform the exercises listed below in order, one set at each line. Repeat list to the top.

  • 5 burpees
  • 10 merkins
  • 15 squats
  • 20, 2-ct Freddie Mercury

Mosey back to the six and finish with them. Once all have reached the top, mosey back down and to the Maple Street parking lot. Perform a 4 corners workout around the building. Run along the long sides and bear crawl the short sides.

  • 20, 2-ct mountain climbers
  • 20 lunges
  • 20 heels to Heaven
  • 20 derkins

AMRAP until time is called.
MARY:
PAX choice, LBCs, side crunches, hello Dolly, big boys
COUNT-OFF & NAME-O-RAMA
9 got it done this morning!
CIRCLE OF TRUST/BOM:
We have all heard the expression “Sticks and stones may break my bones, but words will never hurt me.” We have all probably also heard that this is not a true statement. Words have a major impact on us and our relationships. What we say can make or break someone. I would like to focus specifically on what we joke about. It is enjoyable to laugh, but we need to be careful what we joke about. For example, the most important earthly relationship as a married man is the one with our wife. Making jokes about “the old ball and chain” are entirely inappropriate and reflect at least to some degree what we actually feel. Despite our claim that it is only a joke, it did come from within us.

Mark 7:20-23 – 20 And He was saying, “That which proceeds out of the man, that is what defiles the man. 21 For from within, out of the heart of men, proceed the evil thoughts, [h]fornications, thefts, murders, adulteries, 22 deeds of coveting and wickedness, as well as deceit, sensuality, envy, slander, pride and foolishness. 23 All these evil things proceed from within and defile the man.”

James 3:6 – And the tongue is a fire, the very world of iniquity; the tongue is set among our members as that which defiles the entire body, and sets on fire the course of our life, and is set on fire by hell.

We need to guard our thoughts and our words against these things so that they do not defile us. We are called to love our wives as Christ loved the church and gave Himself up for her (Eph. 5:25).
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dragon boat race coming up

Lunge/Leg Day

THE SCENE: Very nice, think it was in the 70s maybe?
WARM-O-RAMA:

SSH
Tempo Squats
Mt Climbers
Flutter Kicks
Freddy Mercuries
Rocky Balboas
Moroccan Night Club

THA-THANG:

Mosey to new math building
Dips on the side and the stairs
Mosey to the large parking lot opposite the Duck Pond
20 Merkins, Lunge to the next parking spot, 20 Flutter Kicks, Bernie to the next parking spot
Do the above 10 times
Mosey to Welcome Way, use the light posts as markers
Lunge to the light pole, 20 Merkins, Bernie to the next light pole, 20 Carolina Dry Docks, repeat all the way to the back of the campus
Do everything in reverse (large parking lot workout, and new math building)

MARY:
Time for Imperial Walkers

CIRCLE OF TRUST/BOM:

Song of Songs 7
How beautiful your sandaled feet,
    O prince’s daughter!
Your graceful legs are like jewels,
    the work of an artist’s hands.
2 Your navel is a rounded goblet
    that never lacks blended wine.
Your waist is a mound of wheat
    encircled by lilies.
3 Your breasts are like two fawns,
    like twin fawns of a gazelle.
4 Your neck is like an ivory tower.
Your eyes are the pools of Heshbon
    by the gate of Bath Rabbim.
Your nose is like the tower of Lebanon
    looking toward Damascus.
5 Your head crowns you like Mount Carmel.
    Your hair is like royal tapestry;
    the king is held captive by its tresses.
6 How beautiful you are and how pleasing,
    my love, with your delights!
7 Your stature is like that of the palm,
    and your breasts like clusters of fruit.
8 I said, “I will climb the palm tree;
    I will take hold of its fruit.”
May your breasts be like clusters of grapes on the vine,
    the fragrance of your breath like apples,
9     and your mouth like the best wine.

MOLESKIN:

Really take time to enjoy the wife of your youth

 

Tri till you Curl Up Jucomajaro

THE SCENE: 64°, dry and a bit too bright out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Reach for the sky, Let it hang, Cherry Picketers, Mountain Climbers, Windmills
THA-THANG:
Mosey to the Guardrail behind the strip mall for 20 Dips, 20 Triceps, 20 Curls, then run around the building with the rocks.  More Triceps and Curls (30 each) then mosey to the base of Juco.

Ran 2 lines, then animal moved (Duck walk, Bear crawl, Crab walk, Bernie)  Did some core at the top of the hill.  Mosey down with some squats on the way.

Back to the CMU pile for Tri’s and Curls and some CMU merkins.  Core on the way back to a ring of fire and some more core.

CIRCLE OF TRUST/BOM:

My sheep hear my voice, and I know them, and they follow me. John 10:27
I need to let you all know that my cousin, Doug died Sunday night.
We have prayed for him for a long time and his last days were horrible.  This isn’t the way we would want it.  He was only 42 and throat and mouth cancer spreading everywhere meant he died of not being able to drink or swallow. He lost most of his ability to speak a few months back.
His only expression of faith I know of, one I believe to be genuine, was by text message with my mom.

So we can learn a few things from Doug
1) Never smoke or dip – it is not worth it. Don’t let your loved ones do it either.
2) Express your faith while you still have a voice and breath
Expressing that is a gift to your family and what God wants.
My sheep hear my voice, and I know them, and they follow me.
John 10:27
God knows them. He isn’t letting anyone slip through the cracks
Not the sheep know Him. He knows the Sheep.
We are the sheep, if you hear His voice, do not harden your heart
Some will hear his voice and mistake it for Thunder
Father, glorify your name.” Then a voice came from heaven: “I have glorified it, and I will glorify it again.” The crowd that stood there and heard it said that it had thundered. Others said, “An angel has spoken to him.”
John 12:28‭-‬29 ESV
There are so many competing voices, but he way the Secret Service handles counterfeit.  You study the real thing till you know it so well, it is easy to distinguish the real thing.

MOLESKIN:
Prayers appreciated for my family – Wake and Funeral are Friday and Saturday in Chicago Burbs.

ANNOUNCEMENTS:
Dragon Boat festival coming up soon!

Red-Light-Green-Light

THE SCENE: 54°F, Dry, Early
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, some arm warm ups, it was good.
THA-THANG:
Ran to the CMU pile.

  • 50 curls
  • ran up the stars and did 5 pull-ups
  • 50 squat thrusters
  • ran up the stars and did 5 pull-ups

We grabbed some desks and played red-light-green-light

First Round:

  • On red – held an L sit on the desk
  • On green – leap frogged over the desk

Second Round:

  • On red – held a plank
  • On green – backwards crab walked

Third Round:

  • On red – Held an Algor
  • On green – Burpee long jumped

MARY:

We moseyed to the science building

  • 20 step ups (Each Leg)
  • 20 Dips

We ran the border of a parking lot. At each corner we did flutter Kicks, Mountain climbers, and a 30 sec plank.

CIRCLE OF TRUST/BOM:
I talked about how we might say we worship God, but in our hearts we we worship ourselves or other things of this world. Borrowed my word from Louie Giglio.