F3 Knoxville

Category: JUCO

Acta Non Verba

THE SCENE: Pleasant 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hop x 25 (4 count)
  • Cherry pickers x 5 (4 count)
  • Tempo merkins x 10 (4 count)
  • Mountain Climbers x 10 (4 count)
  • Tempo squats x 10 (4 count)

THA-THANG:
Mosey to the courtyard

15’s on the brick wall

  • 14 dips, 1 step up/13 dips, 2 step ups, etc

Dowhill

  • 50 SSH (SC), 40 Bobby Hurleys (SC), 30 mountain climbers (Right Leg), 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 40 Bobby Hurleys (SC), 30 mountain climbers (Right Leg), 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 30 mountain climbers (Right Leg), 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 10 burpees , Run a lap (two rectangles)

Burpee Freezetag – Two taggers, if you are tagged or run out of bounds, start burpeeing until a teammate unfreezes you. Swap taggers after 3 minutes.

CIRCLE OF TRUST/BOM:

Acta Non Verba – Deeds not words

1 John 3:18 – let us not love in word or talk but in deed and in truth. 

The context is in helping those in need; I want to apply this concept to all facets of life. Don’t talk about it, be about it. If you are to be a leader in your home, your church, your workplace and your community then let your actions speak on your behalf and tell your story. No more good intentions, no more I meant to’s, do the job and do it well. Acta Non Verba – Deeds not words

ANNOUNCEMENTS:
Sign up for the Wild At Heart Weekend!

Gloomin’ the Cube

THE SCENE: 55 degrees with heavy fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Hairy Rockettes
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to Tomorrow Poke stopping for Soul Claps and 5 burpees.

Circuit using the runner as a timer or setting 1 min timer if there was no runner.

  • Run stairs
  • Sledge hammer swings
  • BBS w/ 10 lb med ball
  • Mountain Climbers
  • Dips
  • Ladder drills
  • Jump rope
  • Flutter kicks
  • Merkins
  • KB swings w 35 lb

MARY:
20 CMU curls
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
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.

Humble: the 8th pillar
The verse for this pillar is Proverbs 18:12

“Haughtiness goes before destruction; humility precedes honor.”
Proverbs 18:12

Being humble doesn’t mean to think less of yourself, but to think of yourself less
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Our Association

THE SCENE: breezy in the 50s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 windmills, 10 Imperial walkers
THA-THANG:
Mosey to the center of campus for the Kraken! 8 cones are spread around the path. Perform the exercise at one cone and then run clockwise. Stop at the cone after the one you were just at. Perform that exercise and then continue the process until all exercises are completed.

  • 25 merkins
  • 25 dry docks
  • 25 squats
  • 25 box jumps
  • 25, 2-ct flutter kicks
  • 25 heels to Heaven
  • 25, 2-ct mountain climbers
  • 15 burpees

MARY:
Freddie Mercury, LBCs, burpees, and merkins.
COUNT-OFF & NAME-O-RAMA
7 for the boot camp plus 4 more putting in the work around campus.
CIRCLE OF TRUST/BOM:
“I wrote you in my letter not to associate with immoral people; I did not at all mean with the immoral people of this world, or with the covetous and swindlers, or with idolaters, for then you would have to go out of the world. But actually, I wrote to you not to associate with any so-called brother if he is an immoral person, or covetous, or an idolater, or a reviler, or a drunkard, or a swindler—not even to eat with such a one.”

1 Corinthians 5:9‭-‬11 NASB1995

Can we sometimes be naive to think that associating with sinful behavior will not impact us? Paul states earlier in this chapter that a little leaven will leaven the whole lump of dow. It doesn’t matter about intentions, the “leaven” will impact us too.

MOLESKIN:
Don’t let injuries get you down. We had a couple PAX modifying by walking and biking this morning. Nice job!
ANNOUNCEMENTS:
Several upcoming opportunities! Keep an eye on the newsletter.

Take Stock and Block

THE SCENE:

Clear, 58 Degrees, Perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. SSH (x20) 2. Willie Mays Hayes (x10) 3. Morrocan Nightclubs (x10) 4. BACF (x10) 5. BACB (x10), 6. Shoulder Taps (x20) 7. Tempo Squats – (x10),

THA-THANG:

Tennis Ball Mosey (hat tip to KickFlip) – Run and Pass duos with drops to do 2 Burpees, around Career Path Way to CMU pile. Partner up and Grab CMU or coupon.

Dora Style with one partner beginning the exercise and the other taking the short loop in the back right corner lot. After 100 collective reps, move on to the next exercise.

1. OHP

2. Curls

3. Tricep Press

4. Heavy Squats

5. Bench Press

6. Upright Rows

7. Skull Crushers

Mosey back to COT with 2 stops for Mary (Freddie Mercuries & Flutter Kicks)

COUNT-OFF & NAME-O-RAMA

18 HIMS (1 2.0 – Stiff Arm) including 10 RUSH

CIRCLE OF TRUST/BOM:

I get a weekly email from a site called Parent Cue. It’s a online resource for parents, with tools and tips on helping you raise your kids, whatever their age. Anyway, I rarely look at the emails, usually deleting them, but this week I took a closer look.

The short article was titled 3 Steps for Better Relationships (Even When You’re Busy). Again, I started to delete it and then I thought…Relationships! That’s the single most important thing in our lives…
They are why we exist.
They shape everything about who we are.
They give us joy, and heartache.
They are a source of our happiness, and our pain.
They drive us to succeed and sometimes to fail.
Our memories are filled by them.
They give us purpose.
They give us meaning.
We have access to our Creator because we have a relationship with his son, Jesus.

So I looked at the 3 steps and the first was to make a list of your key relationships. Your spouse, your girlfriend, your parents, your kids, your in-laws, your close friends, and Yourself! I don’t think I’ve ever done that, but I think it’s a great idea!

Number 2 was that we are to assess our relationships…Overall and then Individually… Things like…
How do we connect in our relationships?
What keeps me from being fully present with family and friends?

How well do we truly know each other?
What energizes or drains me about this relationship?
Am I the real me around this person?

Just inventory your close relationships and what they mean to you.

#3 was to Make a New Commitment for your relationships. Like putting into action things you can do to build and restore some key relationships.

The Bible has so many things to say about our relationships. You can start with Jesus. He was asked about the greatest commandment in the Law and he said to love the Lord your God with all your heart, soul, and mind. Then he said love your neighbor as yourself.

Think about our group here and we know that Proverbs 27:17 says “Iron sharpens iron and one man sharpens another”. In Hebrews 10 says “let us consider how to stir up one another to love and good works, not neglecting to meet together, but encouraging one another.” That’s what we do!

If you’re married it says in Ephesians 5:28 that husbands should love their wives as their own bodies and that He who loves his wife loves himself.

Think about those challenging relationships! The joke insert here would be “the in-laws”! Ephesians 4 says “Let no corrupting talk come out of your mouths, but only such as is good for building up…that it may give grace to those who hear”.

1 Peter 4:8 “Above all, maintain constant love for one another, since love covers a multitude of sins.”

Relationships are important! We have God given instructions to bring life and be a reflection of his light to those closest to us.
That won’t be easy, but that’s the point of the article…
Make a list of your key relationships, assess those relationships, and put into action a plan to build and/or restore these key relationships.

Obeying the signs

THE SCENE: 50 degrees and nice.

WARM-O-RAMA:

High Knees
Butt Kicks
SSH
Tempo Merkins
Tempo Squats
Willie Mays

THA-THANG:

Mosey to Road around JUCO (mostly Career Path Wy); stopping at every stop sign and doing the following each loop
10 Burpees
20 Dry Docks
30 American Hammers
40 Merkins
50 Squats
We got in 3 laps
Mosey Back to the AO

MARY:
Imperial Walkers

CIRCLE OF TRUST/BOM:

Phil 2:13 for it is God who works in you to will and to act in order to fulfill his good purpose
While our faith requires action, remember that it is God who is working inside of each of us to fulfill his good purpose, no matter what may be going on in your life