F3 Knoxville

Category: JUCO

Lean into the Hill

THE SCENE: Mid 40’s and rainy. PERFECT opportunity to embrace the day.
F3 WELCOME & DISCLAIMER – Administered + COVID + Cell Phone
WARM-O-RAMA:
Moroccan Night Club x 10 IC
Pickle Pounder x 10 IC
Lunges x 5 ea OYO
Tennessee Rocking Chair x 10 IC

Mosey to Canopy (brief respite to finish the warmup and demonstrate)
Monkey Humper x 10 ea
Prayer Squat (aka Air Squat while hands are in a prayer) x 10 ea
Monkey Humping Goblet Squat x 5 ea

THA-THANG:
Mosey to CMU pickup then to Freshman Hill

Freshman Hill
3 rounds, 5 reps each
Ex x 5 ea Top x 1 ea Core
Rd 1 Monkey Humper Merkin Flutter
Rd 2 Goblet Squat Overhead Clap Rosalita
Rd 3 Monkey Humping Goblet Squat Burpee
XY (Flutter + Rosalita

Put up CMU & rest. Shortcut mosey to Sophomore Hill

Sophomore Hill – abs for the 6, 10 reps with the 6, 2 rounds
Corner 1 Corner 2 Corner 3 Corner 4
Gas Pump BBS Heels to Heaven LBC
Bernie up Mosey Sprint Mosey

Walk to stop sign, long run to Mt. JUCOnte. Cross Hardin Valley Road:

  • Start at first tree/light pole
  • Do 10 Pickle Pounders
  • Lunge to next tree/light pole
  • Do 10 Pickle Pointers.
    Repeat. Original plan was to do this for 5 mins (2.5 up, 2.5 down) but we only had time for ~4 minutes up to make it toward our final destination.

Mosey to Mt. JUCOmanjaro. A few took a shortcut mosey (S/O to Erector and Spotter for the long way around).

Final hill: Go up JUCOmanjaro as far as you can get in ~5 minutes.

MARY:
No Mary today.
COUNT-OFF & NAME-O-RAMA
5 PAX leaned into the chair! (and Bernie even decided to join us post-workout!)

CIRCLE OF TRUST/BOM:
This is a bit of a continuation from Project: Friendship point #3 – know the Hill you’re willing to die on. Full disclosure – I got this from one of the pastors at my church and a fellow F3 PAX- Osteen!

The article I got for today’s themed Q (Freshman Hill, Sophomore Hill, Mt. JUCOnte, & Mt. JUCOmanjaro) came after I had an injury I’m still nursing where I can’t do merkins with proper form. Booster called out my Pickle Toe last Monday after I “smart sacked“. While I think my injury is legitimate, far Far FAR too often we let minor things in our lives get the best of us because we say/do a Knox Roll. Instead, as the article Osteen posted is titled, we need to “Lean Into The Hill“. What does that look like. From the article there are 4 points (rooted in Scripture):

1. Face our own hills each day (1 Corinthians 9:27) – We each face our own hills each day. It might begin with getting out of bed. It might be initiating a conversation we expect to be difficult. Or starting into work or schoolwork or yard work. We all encounter hills; some more, some less. And when we do, it takes more effort to keep putting one foot in front of the other. Again and again, we face challenges big and small. And when we do, what is our default? Will we keep stepping? Slow down? Stop all together? Or lean in?!

2. Develop the instinct (Romans 12:1-2) – Deep down we want to be distracted. Humans have craved and
found distractions for centuries; the digital avenues for it have simply made distraction even easier.

3. Look Through the Hill (2 Corinthians 4:16-18) – Just a few more minutes, and the hill will be behind me,
and I will be happier for having leaned in rather than having given in.

4. Jesus Leaned In (Heb 12:1-2) – Jesus “set his face to go to Jerusalem” (Luke 9:51). Why? “For it cannot
be that a prophet should perish away from Jerusalem” (Luke 13:33). This was emphatically not the easiest
path but the hardest. The greatest of hills. He would perish, he said, & in the worst possible way: on a cross.

MOLESKIN:
Prayed for Amish‘s family (his grandfather passed away Thursday). Prayed for Wanderer’s brother-in-law (recovering from COVID)
ANNOUNCEMENTS:
CSAUP this Saturday January 30th at The Asylum… in case you haven’t seen the 300 reminders on Slack for it this past 6 weeks!

Anchors Aweigh My Boys!

THE SCENE: Haze gray with heavy fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 5 cherry pickers, 10 tempo merkins, 10 tempo squats, 30 sec dying cockroach
THA-THANG:
Mosey from the AO to the coupon pile

  • All reps using coupons
    20 Upright rows

    20 Straight leg dead lift

    20 Squats

    20 Curls

    20 Steering Wheels

  • 2nd Round with 19 reps
  • 11’s on the stairs to the athletic center carrying the coupon up and down
    • Pushpress down, tricep extension up
  • All reps using coupons20 Step over merkins 

    20 American Hammer release 

    20 trap raises

    20 Raisers 

    20 sec hold

  • Mosey back to the AO with a jailbreak
  • With arms extended (no breaks), we did 5 minutes of Gorillas (one arm touches the chest while the other is extended), little bird (9 inch up and down movement with arms extended to the sides), big bird (2 feet up and down movement with arms extended to the sides), wax on (small circles inward with arms extended to the front), wax off (small circles outward with arms extended to the front), overhead claps, seal claps, and a hold with arms extended in the front.

COUNT-OFF & NAME-O-RAMA
16 HIMs
CIRCLE OF TRUST/BOM:
So I spent 4 years, 1 month, 21 days in the United States Navy. I was the 1st LT, in charge of small boat ops, helicopter takeoffs and landings, RAS, topside preservation, docking/setting sail and anchoring at sea. 

An Arleigh Burke Destroyer is 509 ½ feet long and it has two anchors, a 9,000lbs (12 shots) centerline anchor and a 4,000 lbs. (8 shots) port side anchor. A shot of chain equals 15 fathoms, or 90 feet. The chain is color coded so you have an idea of how much chain has come released or brought up. One of my department’s responsibilities was to keep the chain painted black with a section of white links to mark 1 shot or 90 ft. If you do things right, you shouldn’t ever have to repaint the last two shots of chain which come from the shipyard painted yellow, then red. The saying goes, if you see yellow, start running…if you see red, you’re dead. The chain isn’t attached to the ship because it would rip a huge hole in the ship if the anchor were in a freefall. So when that red shot of chain comes up, it is like a firefighter’s hose or piece of spaghetti snaking all over the deck destroying whatever it touches. 

Dropping anchor is a violent scene…you can’t see that 9,000lbs anchor because it sits over the side but as it goes barreling toward the sea floor, it starts pulling all that chain out of the locker up on to the deck, down through the hole and into the water…rust and paint chips are flying everywhere. Initially, you pay out 3 times the depth of the water in anchor chain. The ship will then start back down to set the anchor into the sea bottom and keep the chain from piling up and kinking . 

What most people don’t know is that with big ships, it isn’t the anchor hooking into the ground that keeps you from drifting, it is the weight of the chain. Not only must it be strong and not break, but it has to be heavy, it has to have substance to it in order to keep the ship from drifting. 

Every 15 minutes, a quartermaster will triangulate the ship’s position based on three landmarks. The shape has a radius that it can swing in based on the amount of chain paid out already. If the ship is outside of the swing circle, you know that you are drifting and in danger of running aground on the land or rocks and eventually shipwrecking. 

We spent our morning getting heavy, working and building those big muscles. I hope it makes you tired throughout the day and sore tomorrow so that it reminds of the need to be heavy. You men are part of my anchor chain and I offer myself to be part of your’s. I rely on you to keep me from drifting because you are men of substance. 

As far as my three landmarks, I’ve got the Father, the Son and the Holy Spirit to tell me if I get outside of the swing circle, to tell me if I am drifting. I may not read my Bible every 15 minutes, but I do read it every day to keep from running aground, to keep from shipwrecking. 

Hebrews 6:16-19

16 For people swear an oath by one greater than themselves, and with them an oath serving as confirmation is an end of every dispute. 17]In the same way God, desiring even more to demonstrate to the heirs of the promise the fact that His purpose is unchangeable, confirmed it with an oath, 18 so that by two unchangeable things in which it is impossible for God to lie, we who have taken refuge would have strong encouragement to hold firmly to the hope set before us. 19 This hope we have as an anchor of the soul, a hope both sure and reliable and one which enters within the veil, 20 where Jesus has entered as a forerunner for us, having become a high priest forever according to the order of Melchizedek.

 

Hub

THE SCENE:  35 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA: 

  • Reach for the sky
  • Let it hang
  • Monkey humpers IC
  • Hand release merkins x 5 OYO
  • Plank jacks IC
  • Carolina dry docks IC
  • 50% run down and back
  • 75% run down and back
  • Bobby hurleys x 5 OYO
  • Iron mikes x 5 OYO
  • Smurf jacks x 10 OYO

THA THANG:

First, The Hub.  Nine cones surrounding a center cone.  Exercises at each cone around the wheel.  Perform the exercise, sprint to the center cone, Bernie to the next cone clockwise.  Repeat until time is called (5 minutes).

Exercises were;

  • 10 hand release merkins
  • 15 bobby hurleys
  • 30 mountain climbers (15 each leg)
  • 10 carolina dry docks
  • 20 iron mikes (10 each leg)
  • 15 plank jacks
  • 10 diamond merkins
  • 15 smurf jacks
  • 20 imperial walkers (10 each leg)

Mary to rest.  Then repeat.  This time go farther! (I believe every man did go farther – nice work!)

 

Next:  Cone War.  Half the PAX are “Team Up” – half are “Team Down”.  Cones set out in a circle with some in the middle.  Run to a cone, perform exercise, then put the cone down/up depending on which team you are on.  Repeat until time or until a Team has all cones up/down.

Round 1: 1 burpee

Mary to rest.  Then repeat.

Round 2: 3 star jacks

Team Up crushed it both rounds.

 

Next:  Sixes at the Corners.  Exercise at each of the four corners then side shuffle/sprint/Bernie to the next corner

Round 1: 6 burpees at each corner

Round 2: 12 merkins at each corner

Round 3: 18 squats at each corner

 

MARY:

PAX choice for 5 minutes

COUNT-OFF & NAME-O-RAMA

12 + 5 Rushing

CIRCLE OF TRUST/BOM:
Q Source 1.11 is “Study”.  The Daily Exploration into The Foundations of Faith.  I love that description…”exploration into the foundations of faith…”.  The QSource says, “Faith is a practice that requires Study to Accelerate.”

I have found a lot of fulfillment and excitement from studying the context of scripture.  I’ve enjoyed it because understanding the context is an antidote to the two main reasons I don’t want to read my Bible; either 1) I find it confusing, and/or 2) the richness of scripture goes over my head because of the difference in culture, language, location, etc.  Exploring those differences and really seeking to understand who these people were, what they meant when they said that, where they were living – I have found that it can unlock treasures within these ancient writings.

There’s a free app called “Bible Hub” that can help you mine the scriptures for treasure.  You can read the Bible in tens of translations, you can see a dozen different commentaries on every verse, in some cases you can see scans of the original papyrus scrolls.  I enjoy using this app to look at the original words of our Bible (I don’t read those words – I’m not smart enough to read Greek or Hebrew, ha) – one feature of the Bible Hub app (Interlinear Chapters) allows you to see English and Hebrew/Greek scripture side-by-side.  You can click on a Hebrew/Greek word and see the definition…how it might be used symbolically…and links every other place that word is used in the Bible.  That information is so powerful and might even provide a texture to stories that you’ve read a dozen times.

Verses we explored;

  • Numbers 15:38-40
  • Malachi 4:2
  • Mathew 9:20-22

Context and detail can provide richness to your reading.  I encourage you to explore into the foundations of your faith daily.  One way of doing that is by studying the original words, people, and places in order to better understand and appreciate what you are reading.

 

MOLESKIN:

Prayers for Booster’s friend’s family, who has suffered a recent tragedy.

Nice to have Mr. Slate transplant to us from Lexington!

QSource 1.11, Study

Bible Hub in the Play Store

Bible Hub in the Apple Store

ANNOUNCEMENTS:

 

We all have dreams & all are sinners

THE SCENE: 34 and felt too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Night Club X 15 (IC)
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins (IC) X 10
  • Side Straddle Hops (IC) X 20
  • Tennessee Rocking Horse X 10
  • Mosey to the Large Parking Lot by the Pond

THA-THANG:

The Pond

  • 20 Merkins & 20 Squats in 3 locations around the Pond
  • Rinse & Repeat X 2

Large Parking Lot

  • 20 Monkey Humpers & run up & back
  • 20 Diamond Merkins & run up & back
  • 20 Big Boys & run up & back
  • 20 Upside Down Merkins & run up & back
  • 20 Lunges & run up & back
  • 20 Carolina DryDocks & run up & back
  • 20 Flutter Kicks & run up & back
  • 20 Laying Side Straddle Hops & run up & back

MARY:

  • Imperial Walkers X 20
  • Pickle Pounders X 20

COUNT-OFF & NAME-O-RAMA

12 Men in attendance

CIRCLE OF TRUST/BOM:

I love quotes and Dr. Martin Luther King Jr. has so many powerful messages (listed below). After we talked about his belief in peaceful protests, I shared that Dr. King was also known to be a womanizer. I feel that didn’t negate all of his great work but shows that we are human and all sin and have character flaws. None of us want to be judged solely on the worst things we’ve ever done. Fortunately, God loves us and will forgive us if we repent.

  • Injustice anywhere is a threat to justice everywhere.
  • Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.
  • The time is always right to do what is right.
  • Our lives begin to end the day we become silent about things that matter.
  • Life’s most persistent and urgent question is, ‘What are you doing for others?
  • We must learn to live together as brothers or perish together as fools.
ANNOUNCEMENTS:
  • Sign Up To Q/VQ
  • Blood Drive at Lakeshore on the 29th – 5 spots left
  • CSAUP on the 30th at the Asylum

Deck of Pain

THE SCENE: Cold and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky alternating with some let-it-hang.

Cherry Pickers, Side Straddle Hops, Moroccan Night Clubs, Overhead Clap and Harry Rockets IC.

20 Calf Raises and Merkins followed by a parking lot length mosey and shuffle to warm-up.

THA-THANG:
The infamous DECK OF PAIN.  Pick your poison type workout with a jailbreak to each location around JUCO, but led by the Q due to COVID precautions.  If you haven’t tried it, request a repeat.

MARY:
15 American Hammers IC, 10 Supermans, and polished off with some jumping squats with a hold at the bottom.
COUNT-OFF & NAME-O-RAMA
16 HIMs with a 17th lingering in the shadows (running around campus)
CIRCLE OF TRUST/BOM:

I’m not sure of how many of you are car guys but you may have heard of the 80/20 rule. 80% of the speed you get out of the car is achieved by approximately 20% of the work from the engine. On the flip-side the last 20% of the vehicles max speed is only accomplished due to the other 80% of the work from the engine.

Obviously these are not exact numbers as cars vary in performance and the cross between the efficiency curves are not exact, but it’s an analogy to understand the work needed to achieve a maximum potential.

Now think of how you go through your daily activities and how you may live in a comfort zone. Are you living off of that 20% or maybe 50% in a comfort zone like cruise control.  There are probably several things that you do that could be considered a part of your comfort zone. The things you do well you naturally focus on because again they are familiar.

What about the difficult aspects? How often do you focus or work in those?

I don’t expect you to immediately take on some drastic amount of extra workh, but what’s one thing that you know in the back of your mind you can undertake to better yourself, your family or your discipleship. I encourage you all to step out of that comfort zone and do the hard work.  Push yourself to be better or take on a role that you know you should.

This doesn’t only apply to doing more…Maybe this also means you need to stop doing something that comforts you. Something that you need to abstain from. Do it!

Philippians 4:13 I can do all this through him who gives me strength.

Joshua 1:9 Be strong and courageous; do not be frightened or dismayed, for the Lord your God is with you wherever you go.

MOLESKIN:
We all have room for improvement.  Push yourself to make the difficult change.
ANNOUNCEMENTS:
CSAUP on Jan 30th.