F3 Knoxville

Category: JUCO

“Monkey Humper” Day Grind

THE SCENE: Warm, 50’s and awesome. Nadia was late to his Q
F3 WELCOME & DISCLAIMER
Delivered by Kickflip.
WARM-O-RAMA:
Delivered by Kickflip. Covered beautifully
THA-THANG:

Ladder workout from flag to Goosepond by Kickflip
Mosey to CMU pile
Split into two teams of 3 per team.
AMREP as team around 3 loops.
20 Merkins, 20 BBS, Bear Crawl, Lunge around the 4 corners of each loop
Upon completion of loop, haul CMU to top of pull-up bar hill.  Plank while trophies are stacked.  Rinse and repeat.
Team with the Most CMU’s wins. Some shortcuts were taken with the result being a tie effort.  Everyone is a winner at camp.
Mosey back to AO

 

MARY:
Insert information about any additional post-THANG work (if applicable).
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:

Matthew 6:33 reminds us that we can trust in HIM if we seek him FIRST in ur lives.  He earnestly desires our hearts and want to be FIRST in our lives.  Too often we look at this verse and think about what we gain from a relationship with GOD.  We are to seek him first and foremost, not just to be free from anxiety, but to be in an eternal relationship with our creator.  Go forth and seek his face!

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

Data, All of the HIms injured, and Shrubberies family out of the country.  All of the unspoken prayers we have on our minds.
ANNOUNCEMENTS:
CSAUP at Haw’s Ridge in May 6th.
Family Friendly workout May 7th

Endurance Produces Character

THE SCENE: 40 and maybe a little too nice to be called the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus

THA-THANG:

Coupon Work

  • Squats, Overhead Press, Tricep Extension, Curls & Bentover Rows X 15
  • Run the stairs
  • 5 pullups & 15 Big Boy Situps
  • Run down the stairs
  • Rinse & Repeat
  • Wall Squats X 1 minute
  • Mosey to the Courtyard

Bagwell Building

  • 20 Dips, 20 Step Ups/Box Jumps, 20 American Hammers then Run the courtyard
  • Rinse & Repeat
  • Mosey to the flag

MARY:
Part of Q
COUNT-OFF & NAME-O-RAMA
11 men
CIRCLE OF TRUST/BOM:

We’re 33 days into Lent.  How’s it been going since Ash Wednesday? Less than 2 weeks to Easter Sunday!

The last month has been filled with lots of joy but lots of sickness, surgeries and heartaches.  That’s life, right?  We weren’t promised perfect lives on this Earth. I just have to laugh when my 2nd cancer diagnosis in 3 months and the surgery is effective but a stitch doesn’t desolve and I get an infection that further keeps me away from exercise and reaching some goals I’ve set for Lent.

Of course, lots of people give up things during Lent and while I did, I also added some things to my life to try to help me focus on important things in my life…my health, my family and my God.

It’s never too late to stop something that might take you away from Jesus or add things to your life that brings you closer to Him.

Things I am Giving up and a progress report

  • Alcohol during the week – pretty successful (March Madness, birthday, etc. but MUCH better than before)
  • Twitter – not on
  • YouTube – not on
  • Sudoku – not playing

Things I am Adding To My Life and progress report

  • Praying on my knees – most days
  • Daily exercise (walk or jog) – ugh…nope
  • 100 merkins, 100 squats, 3 minutes of planks – ugh…nope…did great for nearly a week until my surgery
  • Declutter house – yes…feel much better…given tons to KARM
  • Intentional time with my daughter and wife – yes…Bible study together

I (and YOU) have nearly 2 weeks to focus on our relationships to God before Easter.  Let’s all be persistant and show endurance throughout our lives to serve Him every day of our lives!

James 1:12 ESV – Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him.

Romans 5:3-5 ESV – More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Romans 12:12 ESV – Rejoice in hope, be patient in tribulation, be constant in prayer.

Proverbs 3:5-6 ESV – Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

MOLESKIN:
I’m healthy now so there’s no reason to not pick back up on the things I said I would add to my Lenten goals!
ANNOUNCEMENTS:
New F3 in Kingston – if you know anyone in that area, share about the workout on April 9th & 23rd

I’ll Steal Your Workout, Like I Stole Your Bike…

THE SCENE: 45 degrees with a cool breeze
F3 WELCOME & DISCLAIMER
**Stole this workout from Mr Rogers at the Bombshelter**
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Seal Claps
Cherry Pickers
Hairy Rockettes
Broken wheelbarrows w/ merkins at each space 5,4,3,2,1
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THA-THANG:

  • Mosey to big parking lot
  • 20 Flutter Kicks in Cadence
  • This was originally done on a football field we improvised using cones and parking spaces.
    EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.
    1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
  • Mosey back to the flag

MARY:
No time.
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:
“There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” – Galatians 3:28 NIV

We are all God’s children. Love one another.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
4/1 **Tonight** Camping at Cove Lake this weekend hiking tomorrow at 1p
May 7th CSAUP at Haw Ridge 9p-midnight – hosted by @KickFlip and The Project
July 2nd Convergence at JUCO (updates to follow)

Fun with Cones

THE SCENE: Crisp spring morning

F3 WELCOME & DISCLAIMER:  This workout comes courtesy of our brother, Waxjob.  Thanks, Waxjob, for posting your old workout!  <https://f3knoxville.com/its-about-the-cones/>

WARM-O-RAMA:

  • Cherry Pickers x12 IC
  • SSH x25 IC
  • Burpees x2 OYO
  • Grady Corns x15 IC
  • Burpees x4 OYO
  • Rockettes x15 IC
  • Burpees x6 OYO
  • TN Rocking Chairs x15 IC
  • Burpees x8 OYO
  • Guardrail Dips x10 IC

THA-THANG:

Mosey’d a very short distance to the strip mall.  Split into two teams.  Flipped a coin to see who started with a run.  Then flipped 3 coins and counted heads to see how many laps the team ran around the strip mall.  While Team 1 runs, Team 2 works through the exercise stack together.  When Team 1 finishes laps, Team 2 stops where they are, flips coins, and runs while Team 1 starts work.  When a team finishes the stack, they get a cone and start over.  Keep going until a team wins 3 cones.

Exercise Stack:

  • 10 Jump Squats
  • 20 LBCs
  • 15 Merkins
  • 10 Iron Mikes (each leg)
  • 20 Flutter Kicks (4ct)
  • 15 Monkey Humpers (4ct)
  • 15 Dry Docks
  • 20 Mountain Climbers (4ct)

MARY:

Grabbed some rocks by the guardrails for Grady Corns, Presses, and Bent Over Rows.  20 Guardrail dips.  Mosey’d back to the flag.  Time left for 5 burpees and some flutter kicks.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

John 2 (NLT) – The Wedding at Cana

2 The next day there was a wedding celebration in the village of Cana in Galilee. Jesus’ mother was there, 2 and Jesus and his disciples were also invited to the celebration. 3 The wine supply ran out during the festivities, so Jesus’ mother told him, “They have no more wine.”
4 “Dear woman, that’s not our problem,” Jesus replied. “My time has not yet come.”
5 But his mother told the servants, “Do whatever he tells you.”
6 Standing nearby were six stone water jars, used for Jewish ceremonial washing. Each could hold twenty to thirty gallons. 7 Jesus told the servants, “Fill the jars with water.” When the jars had been filled, 8 he said, “Now dip some out, and take it to the master of ceremonies.” So the servants followed his instructions.
9 When the master of ceremonies tasted the water that was now wine, not knowing where it had come from (though, of course, the servants knew), he called the bridegroom over. 10 “A host always serves the best wine first,” he said. “Then, when everyone has had a lot to drink, he brings out the less expensive wine. But you have kept the best until now!”
11 This miraculous sign at Cana in Galilee was the first time Jesus revealed his glory. And his disciples believed in him.
12 After the wedding he went to Capernaum for a few days with his mother, his brothers, and his disciples.

You are Never Alone by Max Lucado

“Of all the needs of the people in the planet, why would _____ matter? Simple. It mattered to Jesus because it mattered to Mary. If Jesus was willing to use divine clout to solve a social faux pas, how much more willing would he be to intervene on the weightier matters in life?”

“He wants you to know that you can take your needs – all your needs – to him. Phil 4:6 ‘Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.'”

Back to the future

THE SCENE: Clear skies and a crisp 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, tempo squats, baby arm circles, and toe merkins
THA-THANG:
Mosey to the courtyard for a merkin count down: incline, decline, and dips with laps in between.  Jog to the coupon pile for another countdown: bottom of hill (curls for the girls, triceps, and overhead presses) top: (Big boys, LBC and pull ups)

Mosey back for some mary

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” C.S. Lewis

We all have moments or things in our lives that we would probably do different.  We can’t change the past but we can try to improve the future.  A father’s love for his kids is like a view of God’s love for us.  We should be patient and kind and forgiving when they mess up.  God is always here for us no matter our past.  Be there for your kids no matter the mistakes they make.
MOLESKIN:
Romans ch 12 v 1
ANNOUNCEMENTS:
Forgot to ask…oops