F3 Knoxville

Category: JUCO

Crawl Run Fun

THE SCENE: Foggy, low 60s
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Good Mornings, Tempo Merkins, Tempo Squats, Jumping Flamingos
THA-THANG:

  • Parking Lot:  10 yard crawls with ascending exercise at each end: Round 1) Bear Crawl to curb, 1 Merkin, Crawl Bear back to start, 2 Merkins.  Rinse and Repeat up to 5 Merkins.  Round 2) Same concept with Lunge/Squats. Round 3) Alligator Crawl/Werkins.  Round 4) Frog Jumps/Monkey Humpers.
  • New Building:  Exercises and Reps written on 15 light poles going around the building.  Run to first pole, perform the exercise, Run lap around building.  Repeat at each pole: exercise, then lap around the building. Exercises at poles – Merkins x40, Squats x50, Plank Jacks x50, Werkins x40, BBS x30, Iron Mikes x30, Shoulder Taps x50, Box Jumps x30, Derkins x30, Dips x30, SSH x100, and a few others.  Most completed 9 or 10 out of 15 poles with over 2 miles of running.

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
8 Strong
CIRCLE OF TRUST/BOM:
There is a God and you are not Him.
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

When We Are Weak, He Is Strong

THE SCENE: Mid 60s with some sprinkles
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 7, Harry Rockettes x 10, Lil’ Baby Arm Circles x 10 forward and backward, tempo squats x 5 then hold an Al Gore, tempo merkins x 5 then hold plank.

THA-THANG:
Mosey to the Courtyard for 21s

  • Start at the wall and do 20 box jumps onto the wall
  • Run to second overhang, stop and do 5 BBS at middle overhang
  • Do 1 hand release merkin at second overhang.
  • Eventually moved to 11s and got down to 6 box jumps and 5 hand release merkins

Mosey to the Coupon Pile

  • Get a coupon
  • Do 10 curls, 10 triceps, 10 swings, rifle carry up the first two staircases then back down
  • Take off 2 off each workout each time and go all the way to zero.

Mosey to the Parking Lot

  • Start at the first line doing 3 squats, duck walk to the line, lunge back to the start.
  • Then do 2 squats, duck walk, lunge
  • 1 squat, duck walk, lunge

Mosey back to the flag

CIRCLE OF TRUST/BOM:
Read 2 Corinthians 12:8-10: “Concerning this, I pleaded with the Lord three times that it would leave me. But He said to me, ‘My grace is sufficient for you, for my power is perfected in weakness.’ Therefore, I will most gladly boast all the more about my weaknesses, so that Christ’s power may reside in me. So I take pleasure in weaknesses, insults, hardships, persecutions, and in difficulties, for the sake of Christ. For when I am weak, then I am strong.”

This is so opposite of our culture and really the opposite of what men think. It is difficult to admit our weaknesses and even boast in them, but this is what Paul says and we see throughout Scripture that we are to be dependent on God and rely on Him and not ourselves. We see throughout the Psalms that David cries out to the Lord to help Him. He knows that He is weak and often in danger, so he constantly cries out to God for help. And this is how we should look to God. It is like a child doing something and he is struggling and his father is right there waiting for the child to ask for help. The child (us) is stubborn, but the father (God) is right there waiting for us to ask Him for help and it is His desire and pleasure to help us and give us strength because He gets the glory in that, not us.

What’s a Bearpee?

THE SCENE: no rain, not too hot at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 2-ct flutter kicks, 300 squats.  Partner is running up the hill.

Mosey to coupon pile. Do 25 overhead presses, 25 curls, 25 tricep extensions and 25 thrusters. Run up the hill and do 5 pull-ups between each set.

MARY:
Flutter kicks, hello Dolly
COUNT-OFF & NAME-O-RAMA
12 PAX today at JUCO.
CIRCLE OF TRUST/BOM:

“My brethren, if any among you strays from the truth and one turns him back, let him know that he who turns a sinner from the error of his way will save his soul from death and will cover a multitude of sins.”

James 5:19‭-‬20 NASB

There is so much in the book of James. This particular passage points to our responsibility to turn back an erring brother from sin. Of course, we ourselves are only helping to point out the error in their life. God will provide forgiveness.  Note that if they need to be turned back, that means that they once were in the truth. Not only do we have the responsibility to help correct, but we have to have the humility to accept correction as well. Be willing to face your brother one-on-one. No gossip but straight to the source.

MOLESKIN

It has been too long since Qing at JUCO. Sign up!
ANNOUNCEMENTS:
Remember those requesting prayers.

Pond Circuit

THE SCENE: Very Nice…not too hot, not too cold
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA (IC):

SSH
Tempo Squat
Merkins
Freddy Mercury
American Hammers

THA-THANG:

Mosey to Duck Pond
4 Laps around the Pond; doing the following at 4 spaced out intervals
1. 15 Burpees
2. 15 Squats
3. 15 Merkins
4. 15 American Hammers
Mosey back to the AO (dips along the way)

MARY:
Time for Hello Dolly

CIRCLE OF TRUST/BOM:

1 Sam 16:7
But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.
Interesting that the heart is talked about more in scripture than obedience and worship…how is your heart?  Let’s strive to be more intentional about taking care of our heart and ensuring it belongs to the Lord.

ANNOUNCEMENTS:
Hardship Hill tomorrow

Miles of fun

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7x Cherry Pickers, 10x Hairy Rockettes, 10x Tempo Merkins, 10x Tempo Squats

THA-THANG:
Reverse Indian run to the back left parking lot (the new one) with the front man dropping off for 3 burpees every 5 seconds.

In the newish parking lot from one side to the other performed a suicide ladder with HR Merkins and Bobby Hurleys. Went from 5 of each to 20 of each.

Mosey over to the coupon pile and pick a good one.

In the parking lot to the East of the maintenance building. Partner up for some DORA.

  • 100 x CMU Swings
  • 200 x BBS/LBC
  • 300 x Curls/Tricep Ext

While your partner runs to the far end of the parking lot and back, work through the above exercises.

Mosey back to the concrete wall for some 11’s. CMU squats and 4xcount Calf Raises on either side of the road next to the retaining wall.

Mosey back to the shovel flag for a little Mary.

MARY:
20xImperial Walkers, 20xFlutter Kicks

COUNT-OFF & NAME-O-RAMA
5 for JUCO’s beatdown and 5 for JUCO: Rush
CIRCLE OF TRUST/BOM:

I’m bringing back the monthly challenge.

October JUCO monthly challenge:

The challenge for October is to set aside a block of 10 minutes every day for prayer/meditation. If you would like to join the challenge, like the post in the JUCO slack page and I’ll add you to the JUCO monthly challenge channel.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill work day on Friday and race on Saturday. Help out wherever you can.