F3 Knoxville

Category: JUCO

The Walls of Jericho

THE SCENE: high 50s, dry, perfect for a JUCO beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 harry Rockettes, 10 tempo squats
THA-THANG:
Mosey to the coupon pile. Do 25 Curls at the bottom and 5 pull-ups at the top. Repeat.

Mosey to the grass hill in the back of the AO (aka the Wall). Do 11s with burpees at the bottom and heels to Heaven at the top.

Mosey to the large parking lot east of campus. Beginning from the first light on the right, do 25 merkins and run to the next light pole. Then, return and do 25 squats and run to the next light pole. The original plan was to rinse and repeat until you reach the last light, but we ran short on time.

MARY:
Planks, flutter kicks
COUNT-OFF & NAME-O-RAMA
9 got it done!
CIRCLE OF TRUST/BOM:
“The Lord said to Joshua, “See, I have given Jericho into your hand, with its king and the valiant warriors. You shall march around the city, all the men of war circling the city once. You shall do so for six days. Also seven priests shall carry seven trumpets of rams’ horns before the ark; then on the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. It shall be that when they make a long blast with the ram’s horn, and when you hear the sound of the trumpet, all the people shall shout with a great shout; and the wall of the city will fall down flat, and the people will go up every man straight ahead.”

Joshua 6:2‭-‬5 NASB1995

There are many commands of God that have a functional purpose. For example, it makes sense that the Israelites abided by all the rules concerning leprosy so that it wouldn’t spread to others. There are other commands, like those given to Joshua concerning the conquest of Jericho, that don’t really make logical sense. God told him that He has given the city to them, but God still required something to receive the gift. He required them to march, shout, and blow rams horns. Why? I don’t know nor does anyone. All we can say is that it was a command of God to receive the otherwise free gift that was being given to them. Would they have received the city if they only marched 6 times around the city on the 7th day? Certainly not because they didn’t do all that God commanded. I encourage you to keep these thoughts in mind when studying instructions from God in His word. It may be that we sometimes question God’s commands if they are really necessary. The fact is that if we love Him we will keep His commands. John 14:15

Importancia de ser agradecidos

THE SCENE: 44 and a little windy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops x10
  • Seal claps x10
  • Overhead claps x10.
  • Cherry pickers x5.
  • Head, shoulders, knees and toes x10.

THA-THANG:
Tour around the campus, we performed the following exercises (20 resps):

On our way to the CMU pile.

  • Squats.

At the CMU pile.

  • Curls.
  • Triceps.
  • Overhead press.

At the pull-up bars.

  • Pull-ups x10 only.
  • Push-ups.
  • Inclined pull-ups.

At the Recreation Center.

  • Squats.
  • Heels to heaven.
  • BBS.

At the Courtyard.

  • Derkins.
  • Box jumps.
  • Mountain climbers.
  • Flutter Kicks.
  • Freddy Mercuries.

At the new building (repeated 2 times).

  • Lunges.
  • Hello dollies.
  • Box jumps.
  • Dips.
  • LBCs.

At the small pound.

  • Mountain climbers.
  • Squats.
  • Flutter kicks.
  • Burpees.

MARY:
Hello Dollies.

COUNT-OFF & NAME-O-RAMA
10 Hombres agradecidos.
CIRCLE OF TRUST/BOM:
We spoke about the importance of being grateful.

Thessalonians 5:16-18

Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.
MOLESKIN:
ANNOUNCEMENTS:

CMUs, Cards, and Spicy Dragons

THE SCENE: 50 and clear…perfect weather for a beatdown
F3 WELCOME & DISCLAIMER: administered
WARM-O-RAMA:

  • 20 SSH
  • 10 Baby Arm Circles Forward
  • 10 Baby Arm Circles Backward
  • 10 Merkins
  • 15 Moutain Climbers
  • 5 Cherry Pickers
  • 30 Seconds OYO

THA-THANG:
Everyone grab a CMU and mosey towards the duck pond. Stop at road signs along the way.

  • Stop 1 – 20 OHP
  • Stop 2 – 20 Curls
  • Stop 3 – 20 Squats

Drop the CMUs at stop sign by the duck pond and take the big loop around campus. At every road sign, stop and pull a card from the F3 Workout Deck. Q choice on number of reps if not listed on card. Cards pulled were as follows:

  • Low, Slow Squat
  • Carolina Dry Dock
  • Calf Raises x100
  • WWII Situps
  • Wide-arm Merkins
  • Low Plank (60 seconds)
  • Backward Lunge
  • Merkin
  • Ranger Merkin
  • Bulgarian Split Squat
  • Squat
  • WOJO Squat
  • High Knees
  • Merkin
  • Squat Thrust
  • Sprint 400m

After the above exercises we made it back to the duck pond and did Spicy Dragons up the hill. Similar to Welsh Dragons but low plank instead of shoulder taps and increment by 1 up to 10 or until your arms fall off.

Grabbed our CMUs and moseyed back to the flag. Stopped at a sign along the way for 20 curls.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7 RUSHers and 8 Bootcampers

CIRCLE OF TRUST/BOM:
Butterknife delivered the word today after leading RUSH:

Message:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse. Today I’m discussing the 13th pillar which is the final pillar:
Generous

The verse for this pillar is Proverbs 11:25“The generous will prosper; those who refresh others will themselves be refreshed.”

‭‭Proverbs‬ ‭11‬:‭25‬ ‭NLT‬‬You can’t out give God! I encourage you to be more generous… This is not just with money, but with time as well. We were put here to serve. Give blood, volunteer for something you’re passionate about, help someone without expecting or wanting anything in return. These acts not only help others, but they are so rewarding. You feel good!!Jesus shows us how it’s done
In 2 Corinthians‬ ‭8‬:‭9‬ it says

“You know the generous grace of our Lord Jesus Christ. Though he was rich, yet for your sakes he became poor, so that by his poverty he could make you rich.”
‭‭2 Corinthians‬ ‭8‬:‭9

‬Keep giving and you will never be without!!

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

ANNOUNCEMENTS:
No announcements today.

Block Chain

THE SCENE: Beautiful morning around 58 and the rain was over.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, windmills, cherry pickers, temposquats, baby arm circles, and merkins
THA-THANG:
Mosey to the courtyard for some 11’s

  • incline merkins and dead bugs
  • step ups and pointer dogs
  • Mosey to the coupon pile for some presses and skull crushers with a stair run for pull ups
  • BBS and american hammers with blocks and block chain to put coupons back up.

MARY:
LBC and burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“You can’t go back and change the beginning, but you can start where you are and change the ending”

Sometimes we aren’t proud or happy with how things have gone with our lives.  There is never a better time to change where we are going than right now!

ANNOUNCEMENTS:
Escape from Haw ridge tonight.

Blocks, the Sequel

THE SCENE:

Crisp, clear, 45 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. SSH 2. Morrocan Nightclubs 3. Imperial Walkers 4. Tempo Squats 5. Burpees OYO

THA-THANG:

Football Mosey – Run and Pass duos with drops to do 2 Burpees (both), around Career Path Way to CMU pile.

Grab a CMU and walk to the base of Stadium Hill. 6 sets of 50 Reps (broken into 2 sets of 25). Between each 25, take one lap up Stadium Hill and back.

1. OHP (25 Reps x 2)

2. Curls (25 Reps x 2)

3. Tricep Press (25 Reps x 2)

4. Bench Press (25 Reps x 2)

5. Lawnmower Pulls (25 Reps x 2)

6. Skull Crushers (25 Reps x 2)

Rifle carry CMU’s back to pile.

Everyone finish with 10 Burpees.

Football Mosey (with burpees) back to COT with 1 stop for Mary (Flutter kicks)

Back at COT, we got in some Hello Dolly, Hover Crunches (not the name), Box Cutters, Freddie Mercuries

COUNT-OFF & NAME-O-RAMA

12 HIMS, including 7 RUSHers

CIRCLE OF TRUST/BOM:

MAKING REAL CONNECTIONS

I’ve always struggled to listen intently to others. A few years ago, I was really put to the test when I went to work for a bank, taking on the role of a “Personal” banker! I was going to have to start listening to people. I was going to have to listen intently to their story and provide solutions that fit their individual needs…not mine. I was going to have to start putting THEM first.

If you call yourself a Christian, it’s important that, more often than not, we put others before ourselves. In Philippians chapter 2:3-4, Paul challenges us to be Christ’s example and “Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus,…”
We have to look different because of who we serve and because of the One who served us.

I’ve recently talked about the importance of relationships and forgiveness, and then I thought and read about ways we can start to have more meaningful conversations with others:

1. We should be present with them. It’s not easy today but it’s very simple. Give someone your full attention. Put away your phone and other distractions. Be in the moment!

2. Ask Questions. Ask open ended questions. “What is most important in your life right now?”, “What struggles are you having at home?”, or simply “What do you mean by that”? This will help gain understanding and make it less likely that we’ll misrepresent them. They will feel valued and heard. Questions are also disarming and can help break down some walls.

3. Be honest! Allow yourself to say you don’t know. It’s okay to not know everything. This can lead to more questions and show honest humility about your own knowledge. People will see and remember this about you.

4. Last and this goes back to the beginning of my story. Listen intently! Go into the conversation with a genuine interest in getting to know them, even if you disagree about something. In The 7 Habits of Highly Effective People, Steven Covey says, “Most people do not listen with the intent to understand; they listen with the intent to reply. We might ask a question but then not really listen to the response. We’re already having a conversation in our head while they are still talking. I say that because that I do it! Listen intently.

Remember that all people are created by God, bearing His image. This makes them worthy of our time and attention. So let’s follow Christ’s lead and start working on our conversations today.

ANNOUNCEMENTS:
Escape from Haw Ridge – this Friday