F3 Knoxville

Category: JUCO

Blockee Totem Pole

THE SCENE: 55 degrees and dry. Fantastic.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 merkins OYO
Arm rotations thumbs up in cadence
Overhead Clap and Seal Claps x10
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to the coupon pile.

  • Rifle Carry to Sophomore Hill
  • Blockies Totem Pole
    Starting with 10 counting down to 1.
    20x SC flutter kicks and run a lap between each set
  • Rifle Carry to coupon pile
  • 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:
“always giving thanks to God the Father for everything, in the name of our Lord Jesus Christ.”
Ephesians 5:20 NIV

If you’re in the Bible study we’re on a 21 day gratitude journey. I love these. Not only is it a positive experience while you’re doing it, but when you go back and read through everything you’ve journaled, it’s pretty cool too.
Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP thei Friday 9p-Midnight
Family Friendly Workout at the Project Saturday May 7

Bear One Another’s Burdens

THE SCENE: a crisp 50 degrees at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 MOUNTAIN CLIMBERS, 10 TEMPO MERKINS, 15 MOROCCAN NIGHT CLUB, 10 HARRY ROCKETTES, 10 WINDMILL
THA-THANG:
Mosey to the Sophomore. Starting at the first corner:

  • 25 LBCs
  • Run up the hill to the pull-up bars
  • 5 toes to bars, leg lifts, or knee lifts
  • Run back around the corner and continue to the next corner of the building
  • 15 heels to Heaven
  • Continue to the next corner
  • 10 side crunches each side
  • Back to start and repeat 1 more time

Mosey to the coupon pile and grab your favorite:

  • 20 OHP
  • 20 tricep extensions
  • Run up the steps
  • 5 or more pull-ups
  • 20 merkins
  • Run back down and repeat once more

Mosey to the grassy hill:

  • 20 squats at the bottom
  • Up the hill and do 10 burpees
  • Repeat twice more

MARY:
15 flutter kicks IC, Protractor
COUNT-OFF & NAME-O-RAMA
7 got better!
CIRCLE OF TRUST/BOM:
Bear one another’s burdens, and thereby fulfill the law of Christ. – Galatians 6:2 NASB1995

Therefore encourage one another and build up one another, just as you also are doing. – 1 Thessalonians 5:11 NASB1995

Trying to shoulder our burdens all by ourselves is really difficult. We are called to bear one another’s burdens and build each other. That means that when we have burdens too heavy to bear, we have to be willing to share them with our trusted brothers. I know this can be very difficult for us men who want to generally hold in our emotions and our challenges. We typically think that it shows weakness to ask for help. Fact is…we need it.

“Come to Me, all who are weary and heavy-laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and humble in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” – Matthew 11:28‭-‬30 NASB1995

We can find our ultimate (eternal) rest in Jesus.

MOLESKIN:
YHC always over plans workouts but was pleasantly surprised how much we got done. Well done gents!
ANNOUNCEMENTS:
One week until CSAUP!

Traveling by BLIMPS

THE SCENE: Chilly; in the 40s. Great weather for a blimp ride.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warmed up with some:
    • Abe Vigoda
    • Arm Circles forward/back
    • tempo squat
    • plank jacks

THA-THANG:

Travel to new campus building. Partner up and complete the following in pairs. One person does 10 of the main exercise while the other does the waiting exercise. Then they swap until 100 reps of the main exercise have been completed.

100 Merkin – Plank
100 LBC – Low Plank
100 Squat – Al Gore

Travel to Far end of Pond. Travel by BLIMP around the smaller pond loop.

  • Burpee x5
  • Lunge x10
  • Imperial Walker x15
  • Merkin x20
  • Plank Jack x25
  • Squat x30

Traveling by BLIMPS is slow as you can imagine. The Lunges, Imp Walker and squat with side step kept us slowly moving forward. Needless to say we didn’t make it around the loop.

Headed back toward the flag, stopping to do a modified Beast.

Completed 6 reps of LBC, squats, Werkin, American Hammer and Burpee. Started heading back toward the flag as time wound down.

MARY:
Finished it out with some Hello Dollies and Flutter Kicks.

CIRCLE OF TRUST/BOM:
Previously, I had talked about  the humility of Christ from Phil 2:5-7. His coming to earth to serve others and sacrifice of himself. (On so many levels)
That same passage continues and connects that humbleness of Jesus with God exalting him and giving him the name that is above every name. Lets look at the next few verses.

Phil 2:9-11

Therefore God has highly exalted him and bestowed on him the name that is above every name. So that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

God has declared Jesus as synonymous with himself and given him his own name. One day there will be no choice but everyone will recognize the glory of God and bow.

Short Circuit

THE SCENE: 55 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Weed Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Cherry Pickers
Reverse thumbs down in cadence
THA-THANG:
Black snake Mosey to Sophomore Hill

  • Bear Crawl up half way
  • Partner up and wheel barrow up the rest of the hill switching at the half way mark

Mosey to the coupon pile

  • Grab one and rifle carry it to the spot

16 stations/45 secs each/run in between

  • Merkins
  • BBS
  • SSH
  • Man makers
  • Jump Rope
  • Cling Press KB Swings
  • Freddy Mercuries
  • Burpees
  • Goblet Squats w/ coupon
  • Curls w/ coupon
  • Dead Bug lowering opposite arm and leg
  • Squat thrust with coupon
  • Ladder drills in,in,out,out
  • Heavy Hammers American Hammers w/ weighted ball
  • Walking lunges with coupon
  • Bear Crawl

Mosey to the center of campus

  • 20 dips/20 derkins

Mosey to the flag with a jail break

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:
“I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want.”“I can do all this through him who gives me strength.”
Philippians 4:12-13

We often forget to be praise God when we’re on top of the mountain, or during the climb. Somehow we always remember to ask for his help in the valleys. Let’s be greatful for all he’s given us at every stage.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP at Haw Ridge May 6th 9p-midnight
Family workout this weekend and May 7th at the Project
July 2nd Convergence at JUCO (updates to follow)

Penalty Ball

THE SCENE: 52° Pouring Rain, a little lightening at the end cutting it short
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hops, Mountain Climbers, Baby Arm Circles, Cherry Pickers
THA-THANG:
Soccer ball Indian run (it’s not a thing, we made it up)  Dribble the soccer ball around the outer circle.  If it hit the curb 5 Burpees for all.  After you get the ball to the front of the line drop off with the leader and then he takes over.

Grabbed a CMU and carried it to the dark wet soccer field.

Stitch gets credit for this work out:

Make the shot on goal: 4 Burpees, 10 Merkins, 10 Curls, 10 Overhead press

Miss the shot on Goal: Double it.

Further goal, Just 2 burpees, but if you miss 10.  Still 10 (or 20) Merkins, Curls and OHP.

MARY:
Ran for cover, where we did LBC, Kick throughs, Hello Dolly, Imperial Walkers, Slow BBS spine bounce up things (Needs a name), High Hello Dolly, a few other things and ended with Supermans.
CIRCLE OF TRUST/BOM:
Yesterday was Resurrection Sunday.  That is all about New life.  Eternal life.  And Eternal life doesn’t start when we die.  It starts when we see life for what it is and live with Him.

Consider the most memorized verse: John 3:16  “For God so loved the world that he gave his only begotten son so that whoever believes in Him will not perish but have eternal life“.  There are so many other verses- just search “eternal life” in YouVersion or another bible app and you’ll see the Abundant life Jesus talks about in John 10:10 is from Him.

So my challenge to you this week is to share some scripture with someone this week.  Maybe (hopefully) it’s in a slack channel.  Share some scripture with you kids and wife.  Share some scripture with a friend by text.  Maybe a neighbor needs to hear it.   God’s Word will not return void.  It gives life.  Share it.
ANNOUNCEMENTS:
CSAUP at Haw Ridge May 7.  Get registered.  it’s going to be a blast.  9pm-midnight.