F3 Knoxville

Category: JUCO

Not All Who Wander Are Lost

AO: juco
Q: Booster
PAX: Windex, Lt. Dan, Booster, Wheelchair (Jonathan Perelman), Love Shaq, Stye (Hal Phillips), Guardrail
FNGs: None
COUNT: 7
WARMUP:

– Side Straddle Hops (IC) X 10
• Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Seals Claps X 10 (IC)
• 1 minute on your own
• Mosey to my SUV to pick up dumbbells

THE THANG:

Walk & Perform Exercises W/ Various Size Dumbbells – AMRAP Style

• Dumbbell Curls
• Dumbbell Overhead Press
• Dumbbell Side & Front Raises
• Dumbbell Shrugs & Farmer Carries (With Heavy Weight)
• Pause for Merkins, Dumbbell Bent Over Rows
• Rinse & Repeat

At CMU Pile
– 20 CMU Curls
– 20 CMU Tricep Extension
– 20 CMU Bent over Rows
– 40 CMU Bench Press
– Run Stairs
– Rinse & Repeat

MARY:

ANNOUNCEMENTS:
– Sign up t Q/VQ
– KARM needs volunteers to walk/jog with some of their long-term guests who are in recovery

COT:

Erector led & spoke about leadership, being selfless and serving those you are leading

You gotta have faitha, faitha, faith…. And burpees.

AO: juco
Q: Butterknife
PAX: Ike, Dart Gun, Love Shaq, Booster, Lt. Dan, Butterknife
FNGs: None
COUNT: 6
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
Tempo squats

THE THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist

Core exercise and merkins x2

2 lines person in front falls off for 2 burpees to coupon pile.

25 curls run the stairs 5 pull ups x2

20 OHP and wall sit for 10 a count from each of us.

Mosey back to the flag.

MARY:

ANNOUNCEMENTS:

COT:
“A man can accept what Christ has done without knowing how it works; indeed,
he certainly won’t know how it works until he’s accepted it.” -C.S. Lewis

That’s called faith boys! I encourage you to have faith and lean into it! You might not have all the answers and that’s ok 👌 Keep seeking and you will find them in due time. Stay the course and know that God is on your side.

“Don’t be concerned for your own good but for the good of others. “ 1 Corinthians 10:24

back to pyramid

AO: juco
Q: Wanderer
PAX: Breadstixx, Waffles, Data, Butterknife, Love Shaq, Lt. Dan, Fetch, Colonel (Alex Wallace), Booster
FNGs: None
COUNT: 10
WARMUP:
– windmill
– left over right/right over left
– tempo merkin
– LBAC forward/backward
– SSH

THE THANG:
Mosey to the Bill Haslam Science building

Pyramid is setup with the following.
– 10 – Box jumps
– 20 – Merkins
– 30 – Squats
– 40 – Dips
– 50 – Single leg RDL (25/each)

Start with 10 and then run the building. Next do 20 & 10 and run. Repeat adding an exercise each time building up to all 5 exercises.
Once at all 5 work your way down by 1 exercise each lap.

We got through about 7 rounds in the time.

MARY:
– Flutter kicks
– LBC
– Hello Dolly

ANNOUNCEMENTS:

COT:

“Bless the Lord, Oh my soul, and forget not all his benefits. “”
“”Psalm 103:2″Just a reminder today of the Lord’s benefits.
“Who forgives all your iniquities, who heals all your diseases, who redeems your life from the pit, who crowns you with steadfast love and mercy””
“”Psalm 103:3-4”

Enjoying the morning

AO: juco
Q: Dart Gun
PAX: Guardrail, Survivor, Wheelchair (Jonathan Perelman), Wanderer, Booster, Lt. Dan, Dart Gun
FNGs: None
COUNT: 7
WARMUP:
Harry rockets
Tempo merkins
Grady corn (couldn’t remember the name so we ran with T-claps)
Motivators from 8

THE THANG:
Mosey to the strip mall

20 ct for each workout
Corner 1:

Derkins
American hammers
Squats

…lunges to next corner

Corner2:
Mtn climbers – 2 count
Heels to heaven
Carolina DD

…bernie

Corner 3:
Burpees
Merkins
Peter Parker

…broad jumps

Corner 4:
Hello dolly
Wide merkins
Squat jacks

…mosey

MARY:
Dealers choice:
Squat hops with a 5-count pulse
Flutter kicks
Superman
Imperial walker
T-Claps
Pickle pounders

ANNOUNCEMENTS:
Dad Camp

COT:
I’ve had a few times where I’ve been challenged with some unexpected changes that have directly affected my and my families lives.

It’s natural for most of us to immediately respond emotionally whether externally or internally, and to start thinking of defensive measures or responses. But..if were honest…how often do we smile and think of how great an opportunity it is for our spiritual life or that we’re blessed with another challenge?

While that may not be normal for anyone, think about where you turn for support? Do you vent or call a specific person that you think will give you the answer you want to hear? How long does it take you to come to the prayer?

If our faith is Luke-warm or we don’t have a solid foundation, is not difficult to be affected by small challenges/storms.

It’s all like prepping and practicing…when something sudden and unexpected happens, the natural instant is based on what thoughts and muscles you frequently have or use.

1 Corinthians 15:58
“Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.”

What’s in a Name

AO: juco
Q: Lt. Dan
PAX: Guardrail, Trash Panda, Cheap Ride, Erector, Wanderer, Wheelchair (Jonathan Perelman), Fetch
FNGs: None
COUNT: 8
WARMUP:
– SSH – 15
– Windmill – 15
– Chery Picker 15
– In Cadence merkin – 10
– Roll over – V-ups – 15
– Flutter Kick 15
– Stretch on Own – 30 sec

THE THANG:
Mosey – Courtyard Wall
Drop for 10 Burpee’s on call
Series of 4, then lap:
– Dips – 25
– Incline Meerkin – 25
– BBS – 25
– VUP – 25

MARY:
PAX Choice: Flutter Kicks, Hillbilly Walker, Johnny Walker, Tempo Merkin
ANNOUNCEMENTS:
Dad Camp

COT:
I had the honor of joining Mr. Wanderer and his family at their church this past Sunday. And, while the sermon was based on the importance of doing Good Work, the thing that I kept hearing over and over and over again both in the sermon and in the music was an emphasis on God’s Name. If it had been only one reference, I would have thought – well, ok we should certainly respect the name of God. However, this was such a frequent refrain throughout the event it I began to over analyze… again. Then, there was that Ahh ha moment – Why such emphasis on the word “Name”? and His Name in general? So, what I surmised is that the name of God and His son Jesus is above all others. The name represents all that God represents. Since His name is clean, and above all others, and His name is truly beyond reproach and should be exalted above all else, what does that say about our personal names? Yikes! That’s a high bar to set for ourselves, right? To respect our name as we would His own? Well heck, have any of us ever fallen short of these expectations? Have we done things that we are not so proud of? Have we disrespected our name or the name of others? And, are my own transgressions so great that I should just crawl in a hole and stop trying? That hardly seems fair. No, he is a fair God, and a righteous God – and thank God he offers Forgiveness. As each of us go out into our communities this week, I encourage us all to practice forgiveness of others and also of ourselves.
What I remember growing up is how my mother always told me that the most important possession in life is our reputation, and that our reputation is all we take with us when we are no longer here.
And so I I found the following excerpt from…
Bible, Matthew 6:14-15: “For if you forgive other people when they sin against you, your heavenly Father will also forgive you. But if you do not forgive others their sins, your Father will not forgive your sins.”