F3 Knoxville

Category: JUCO

Burpin’ Bernie turns 3 y/o

THE SCENE: Cold, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Hairy Rockettes
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards.

MARY:
No time. Arrived at AO with 15 seconds to spare.

COUNT-OFF & NAME-O-RAMA
14 HIMs came out on the third anniversary of my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Remember that the goal of F3 is not to workout, but to invigorate male leadership within the community. I hope that JUCO has done that for more men than just myself. Today marked three years to the date from my VQ. I was hesitant to step up and take the lead in a workout, but the constant encouragement (and badgering) from Judge Judy got me over the hump. Taking the lead of a group of men like those at JUCO has given me greater confidence in my ability to lead. I’ve been able to take that confidence and use it to take leadership in other areas of my life. These last three years have really pushed me to step up into more leadership positions and I’m grateful to the PAX at JUCO for that.

MOLESKIN:

Love the PAX at JUCO. These men have pushed me to hold myself to a higher standard.

ANNOUNCEMENTS:

nada

Stopping Around JUCO

THE SCENE: Cold, 25 degrees
WARM-O-RAMA:

High Knees
Butt Kicks
SSH
Tempo Merkins
Tempo Squats
Mt Climbers

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, about 2.4 miles
Mosey Back to the Flag

MARY:
Freddy Mercuries

Flutter Kicks

CIRCLE OF TRUST/BOM:

The God of Second Chances
I will restore to you the years that the swarming locust has eaten, the hopper, the destroyer, and the cutter, my great army, which I sent among you.
Joel 2:25 ESV
You may be going through your own set of “swarming locusts” (disappointments, failures, trials), but this verse shows how God, who even at times may bring these “locusts,” is faithful and true and will restore you in His perfect timing.

What love is not

THE SCENE: cold and a little breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to coupon pile for an AMRAP style workout.

  • 20 curls
  • 20 thrusters
  • Run up the stairs
  • 20 merkins
  • 5 toes to bar or 10 leg lifts
  • Run back down and to the left
  • At the end of the parking lot, 5 burpees
  • Run back to start
  • Rinse and repeat

MARY:
20 flutter kicks IC, 15 Heels to heaven, Protractor
COUNT-OFF & NAME-O-RAMA
14 enjoyed the chilly morning.
CIRCLE OF TRUST/BOM:
“Love is patient, love is kind and is not jealous; love does not brag and is not arrogant, does not act unbecomingly; it does not seek its own, is not provoked, does not take into account a wrong suffered, does not rejoice in unrighteousness, but rejoices with the truth;”-1 Corinthians 13:4‭-‬6 NASB1995

I thought I would share this passage as a reminder to us all how we should act. We need to remember to act with humility in all we do – no bragging. We should act honorably and think of others needs before our own. We should not keep a tally of all that someone has wronged us, but we should truly forgive. We should rejoice in the Truth.

MOLESKIN:
Great to be back leading a workout at JUCO!

Breakin’ 2: Electric Boogaloo

THE SCENE: Snow and ice on the ground, 20 degrees, Cold Chillin’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
15 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Motivators 8x
10 Windmills in cadence

Side to side mountain 🏔 climbers

THA-THANG:

  • Mosey to the library
  • 5 mins of CORE
    BBS, Plank w/ variations, Superman, LBCs, etc…
    Flutter kicks x20
  • **Spinkled in some Side Straddle Hops to stay warm…**
  • Mosey to FIA parking lot
  • 11s (but we’ll just do 8s)
    Leap frog high knees back
    Side to side Mountain climber 🧗‍♀️
  • Mosey to Coupon pile
  • Curls x 20
    Tricep dips x20
    Thrusters x20
  • Mosey to another parking lot for
  • Partner up wheelbarrow from one space to the other 5 Merkins and switch. x 2
  • 11s
    -Squats
    -Kick throughs (butt taps the pavement)
  • Back to thne 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:
If you’re on the Bible plan Excite Bike sends out, we just finished up “Shine your light 💡 in the darkness “

There were a lot of things that resonated with me. We are God’s reflection and therefore have the opportunity to brighten this world. We can make it a better place for everyone. We can drive out darkness. We can light the way for others.
I encourage you to shine ✨ maybe even brighter than normal. Someone needs it more than we know.

This morning I read: “God w ill always be there to lead us home to Him, protecting and illuminating our path back to Him every step of the way as we declare the praises of His name.” So I felt this was fitting.

“I Am the Light of the world. Whoever follows Me will never walk in darkness but will have the Light of life” (John 8:12).

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ladder for 2022

THE SCENE: a warm and dry 34

F3 WELCOME & DISCLAIMER:

Properly administered


WARM-O-RAMA:

  • Cherry pickers x 8
  • left over right/right over left leg stretches
  • baby arm circles forward/backward x 10
  • tempo squats x 10
  • tempo merkins x 10
  • Imperial Walkers x 10
  • concentration SSH to 25

Dart gun lost concentration so everyone had to do 5 Burpees on their own. I expect better dart gun.

THA-THANG:

Single file mosey to coupon pile with leader dropping off and doing merkins till the 6 catches up.

Part 1: Ladder on a Hill

  • A: 10 Burpees
  • B: 20 Merkins
  • A: 30 Iron Mikes
  • B: 40 Squats
  • A: 50 Heavy Hammers
  • B: 40 squats
  • A: 30 Iron Mikes
  • B: 20 Merkins
  • A: 10 Burpees

Group A exercises were done at the coupon pile
Group B exercises were done at the top of the stairs by the pull-up bars.

Mosey to the big parking lot for part 2

Part 2: Bernie Race

  • Start at the curb and Bernie to the first line
  • Complete 15 LBC’s
  • Bernie to the second line
  • The first person to the line chooses an ab exercise and does 30 reps while everyone else does 15 reps.
  • Continue to Bernie between lines with the winner choosing the ab exercise and then doing double reps.

Mosey to the geese parking lot to finish out.

Part 3: Merkin ladder

  • Start perpendicular to the parking space lines
  • Bear crawl 2 lines
  • do 1 Merkin
  • Lunge 2 lines
  • do 2 Merkins
  • Continue alternating bear crawl/lunge and add 1 merkin every 2 lines

Finish off with some squats and sprints.

MARY:

  • Hello Dolly x 15
  • 1 Minute plank with Butter Knife mixing it up
  • time!

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Some encouragement for 2022.
It was a tough year for me personally with family stuff, covid, and work changes. Working remote was a surprising challenge that was unexpected.

I was reading a verse recently that I found encouraging and wanted to share with everyone.

Deut 7:9 –

Know therefore that the Lord your God is God, the faithful God who keeps covenant and steadfast love with those who love him and keep his commandments, to a thousand generations.

This highlights God’s eternal nature, his power, and his faithfulness above and beyond what would be expected. It also shows his involvement with us and commitment to those who choose to follow him.

Hopefully, this can be some encouragement to you for the coming year.