F3 Knoxville

Category: JUCO

CMU rescue and Circle of rando

AO: juco
Q: Guardrail
PAX: Windex, Lt. Dan, Booster, Wanderer, Waffles, Erector
FNGs: None
COUNT: 7
WARMUP: Usual suspects, SSH, Windmill, Tempo Merkins, Tempo Squats

THE THANG: Found some “lost” grass covered CMU’s and carried them back to the pile. At regular intervals stopped for ABC, 123 – that’s Arms, Base and Core in 10, 20 and 30. Things like curls, dips, merkins for A. Squats, monkey humpers and hopping up loading docs for B. Flutter kicks, Heavy lbc, and similar for C. Threw in some burpees, Irkins, box jumps, derkins, and one legged burpee (to look like Lt. Dan) and then played some frisbee with penalty for dropping, till mary.

MARY: Freddy Mercury, Cherry Pickers, Imperial walkers.

ANNOUNCEMENTS: Service Project tomorrow, Cove Next Saturday, Meal train for Maddie and Windex. Details in the next post.

COT: 2 Kings show that we as dads have a great deal of influence on the trajectory of our kids lives. Will our legacy to our kids be a good rut or one they have to get out of? Communicate with your kids, apologize often and speak of the hard things. And thank God for Jesus making a way for God to be our heavenly father that frees us, and them from the generational sin we see so much of (now and in the OT)

Hill AMRAP

AO: juco
Q: Erector
PAX: Breadstixx, Fetch, Booster, Guardrail, Dart Gun, Wanderer, Windex, Love Shaq, Erector
FNGs: None
COUNT: 9
WARMUP:
15 SSHs, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to JuConte. 8 cones were placed along the way up the hill and around the corner at the top. Perform the prescribed exercise and move on to the next. Complete all exercises and return to start for AMRAP.
-15 Burpees, 30 lunges total, 25 merkins, 50 SC mountain climbers, 30 squats, 20 staggered merkins total, 50 calf raises, 20 Carolina Drydocks.
MARY:
PAX led: flutter kicks, pickle pounders, Freddie Mercury, merkins, LBCs
ANNOUNCEMENTS:
UnCOVEred coming up
COT:
My wife and I had a “staycation” this week. We took the kids to visit with grandparents, and I took a couple of days off from work. We get so busy in our day to day that we tend to forget how much of a blessing a wife is to us and our families. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages. Remember to thank her for her contributions to the family. Show her that you love her. Make time to spend with her. She needs to feel appreciated.

Bear with it

AO: juco
Q: Guardrail
PAX: 5K, Waffles, Lt. Dan
FNGs: None
COUNT: 4
WARMUP: Usual suspects, SSH, Cherry Pickers, windmill, baby arm circles

THE THANG: After a short stop at the guardrail for some dips, dirkins, irkins and overhead claps with stones ,headed up valley vista with one guy bear crawling 15 steps, then shouting out for the guys to begin the exercise, they continued till the bear got there and then a different guy took over for a new exercise. Newton’s cradle, burpee, BBS, Bonnie Blair, V ups, Monkey humpers, etc.
Continued to the top for some SSH, imperial walkers and burpees with a view

MARY: V ups and imperial walkers

ANNOUNCEMENTS: 5k Passing away party at my house Sunday June 2
Sign up for dragon boat race.

COT:
Psalm 96 – read it or listen to it and don’t be afraid to sing, express and have joy in the Lord.
https://youtu.be/KCQ3ehcC15U?si=BPcHYRUGvjK5ohZ0

Johnny 5 is Alive – Short Circuit

AO: juco
Q: Butterknife
PAX: Waffles, Windex, Dart Gun, Guardrail, 5K, Lt. Dan, Wanderer, Butterknife, Love Shaq
FNGs: None
COUNT: 9
WARMUP:
SSH
Tempo Merkins
Windmills
Tempo Squats
Cherry :cherries: Pickers

THE THANG:
Line up and mosey to the spot with the leader falling off and doing 2 burpees

Drills around our circuit: shuffle, high knees, high heels, and skipping

12 station circuit 45 seconds at each station running all stations and stopping at the next.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Walking Lunges

Run the stairs
Pull ups x 5
Merkins x 10
Run the stairs
Squats x 20
Rinse and repeat :repeat: x 3

Mosey to the large lot for Striders.

Jailbreak to the flag

MARY:
No time

ANNOUNCEMENTS:
Hardship Hill on Monday

COT:
2 Timothy 1:7
“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”

At church we’re going through a study called soundtracks. 🔈

What you see impacts what you hear 👂
What you hear impacts what you think 💭
What are the soundtracks in our lives?

Neither negative or positive situations or thoughts 💭 should take you away from God.

We need to learn and adjust the volume on the soundtracks in our lives.

Turn down 👎
I am abandoned

Turn up ⬆️
I am loved and chosen

Turn down 👎
I am a failure

Turn up ⬆️
I am more than a conquerer

Turn down 👎
I am not good enough

Turn up ⬆️
I am a son of God the most high!

Turn over worry and fear to the Holy Spirit.
Be a Victor not a Victim!!

6th Annual Greenway Path Less Traveled

AO: juco
Q: 5K
PAX: 5K, Wanderer, Lt. Dan, MC Fraud, Love Shaq
FNGs: None
COUNT: 5
WARMUP:
Warm Up Jog including High Knees and Kick Backs
SSH
Windmill
Tempo Squats
Morrocan Night Club

THE THANG:
Mosey to the Greenway Path, doing 1 set of the following every 3-4 min

40 Flutter Kicks
40 Freddy Merkins
40 Squats

Leaders will wagon wheel after every set to get back to the 6, finish their reps, and start each new leg together

Continue to do 1 set of each of the above until we complete the 3 mile course (threw in one set of Monkey Humpers on Hardin Valley, just because)
Mosey back to the flag

MARY:
Imperial Walkers

ANNOUNCEMENTS: Hardship Hill

COT:
Gal 5:1:For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery

Too often I (we) live in the camp of obedience over all. Obedience is certainly important and worth striving for, but remember the reason that Christ came? To set us free. Walk in freedom first, and maybe we will find obedience easier to attain. And join the F3 Bible Study if you haven’t already.