F3 Knoxville

Category: JUCO

A Hidden Present

THE SCENE: 30° calm and clear
F3 WELCOME & DISCLAIMER:✓
WARM-O-RAMA:
Cherry Pickers, Miracan Night club,  Mountain climbers, Newton’s Cradle, X Man crunch
THA-THANG:

10 HIM’s (2 2.0’s) +3 early runners, 2 Rushers, 1 Rucker
Drew some Strava/GPS art today: See the map https://photos.app.goo.gl/Z5iz5mzafyMn2om16

 

My Gift to you: 4 corners plus 2: 10 of each Merkin, Wide Merkin, Guardrail hand walk, Ranger Merkins, More Merkins, then Calf raises, then Squats, Ranger Merkin, Sprints.  Bear crawl over a burm, Ski jump around a tree

Indian Run to big lot where we drew “F3” and worked on abs: Flutter kick, Freddy Mercury, BBS, LBC, Hello Dolly and x Man crunch.  Impressive job sticking together.

Run back to Calf raises, long way to the long lot: Shuttle run with bear crawls, crawl bears and crab walks (the stump) Bernie to light pole where we drew a Plank Star with Plank dips, Plank Jacks, Shoulder Taps, Plank ups, Newtons Cradle.  Then close out the tree.

MARY:
Dealers choice of: heels to heaven, Snow Angels, pickle pounders, BBS, Lunges, diamond merkins, SSH
CIRCLE OF TRUST/BOM:

Today we drew a big picture (see above) but many of us didn’t know how it would turn out or even that we were drawing.  Just like in life we don’t always know what our picture looks like till we zoom out a little.  But we are all painting a picture with how we live our lives.  And people are watching. This time of year as you think about gifts under the tree we probably all know of the disappointment of just getting gifts and have learned the joy of giving them, but even in that we can make it about our selves.  Instead we should look to Christ’s example of living for others.

A Christmas Verse from Philippians 2:3‭-‬7 (NLT, color and emphasis added) is our challenge for today:

Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men.

Be like Christ in your servant leadership of the home.  Think of others.

One more challenge:  This Christmas speak of Jesus Christ.  The picture we paint with how we live is important but sometimes we need to spell it out so people see the reason for how we live the way we live.  This season is about Him and we can find ways to speak of Him and bring Him Glory!

MOLESKIN:
Merry Christmas!
ANNOUNCEMENTS:
Visit Big Ball on Thursday Morning; No Q planned for Christmas Day

You Get What You Put In…

THE SCENE: It was an invigorating 30 degrees, but it was dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH in cadence x25
Imperial Walkers in cadence x25
Spiderman Merkins in cadence x6
Cherry Pickers in cadence x7
Squats in cadence x20
BBS OYO x20
Burpees OYO x10
SSH in cadence x25

THA-THANG:
Mosey to the back lot for partner sets

  • 100 Merkins (P1 does 10 while P2 holds plank; 100 total for the group)
  • 100 BBS (P1 does 10 while P2 holds 6″ ; 100 total for the group)

100 Squats (P1 does 10 while P2 holds Al Gore; 100 total for the group)

Mosey to the Coupon Pile for Dealer’s Choice w/ a Jail Break for fun

  • American Hammers in cadence x 10
  • KB swings in cadence x 10
  • Thrusters x 10
  • Curls x 20
  • Picture Hangers x 10 each side

Mosey up the stairs for one last partner set

  • 20 Pull Ups (P1 does 5 while P2 holds plank; 20 total for the group

Mosey down Sophomore Hill to the lot below for The BEAST

  • 6 stops for 6 reps Merkins, LBCs, Squats, Spiderman Merkins, American Hammers, and Burpees

MARY:
Mosey to COT w/ a few Karaokes, Lunges, High Knees, High Heels and some core work

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:
We are blessed to have some really great HIMS and leaders in our group. You gentlemen challenge me to be a better man and to hold myself to a higher standard.
Sometimes I fail miserably… I will leave here hyped up about being a better husband, father, neighbor, or friend. Listening and being patient, etc… And then can’t get my family out of the house without losing my cool.

I feel ashamed… but I believe it’s part of the process. We can’t beat ourselves up over it. We can’t control our thoughts, and truthfully sometimes mine are pretty awful…

We can control what we feed our minds, who we decide to surround ourselves with, and who or what we strive to be professionally, personally, and spiritually.

Thank you for putting in the work and continuing to challenge me and each other!

2 Corinthians 4:8-9
We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed
MOLESKIN:

ANNOUNCEMENTS:
If I don’t see you next week, Merry Christmas Gentlemen!

Hide-and-Seek

THE SCENE: Low 40s and raining. Perfect weather to embrace the suck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Swerkins x10 IC
Mosey to the nearest cover
LBAC x20 each way
Overhead claps x15 IC
BBS x20 OYO

THA-THANG:
Head over to the main quad and pair up in threes. One man under cover at each side, third runs between with two burpees before relieving.
Apparently we headed out too quickly, because Archie found us here after making a lap around campus….
Exercises:
Swerkins / Carolina Dry Docks
Squat Jumps / Iron Mikes
Box Cutters / LBCs
Superman Swims / Flamingos

Move over one shelter for random dice roll tabata. Four cycles of 20s work/10s rest.
Merkins
MORE Iron Mikes
Crabettes
Star Jacks
Freddie Mercurys
Jump-ropes

MARY:
Mosey back to the first cover for Flutter Kicks x51 IC. Arrived back at the AO exactly 0615.
COUNT-OFF & NAME-O-RAMA
The Stalwart 7 showed up for this cold and rainy beatdown.
CIRCLE OF TRUST/BOM:
Joshua 1:9 – Have I not commanded you? Be strong and courageous. Do not be terrified, do not be discouraged, for the Lord your God will be with you wherever you go.

In our day to day life we have a whole lot fewer things that would make a person terrified than they did in Joshua’s day. However, there are definitely a whole lot of things that can add up to bring a world of discouragement. I had a few things happen this week at home that really piled on that discouragement side, so this verse coming up in the message yesterday at church was quite timely, and I hope it can encourage you as well.

MOLESKIN:
It’s a good thing I had signed up to Q today, or I might have ended up in the fartsack… Good to work with you guys today!
ANNOUNCEMENTS:
Cold-weather CSAUP hosted by Asylum AM/PM coming up, check Slack for details.

HEAVY MATTERS OF IMPORTANCE

THE SCENE: 40s and Damp.
F3 WELCOME & DISCLAIMER💪
WARM-O-RAMA:
Cherry Pickers, Windmills, Tempo Squats, Tempo Merkins.
THA-THANG:
Mosey to Coupon Pile.

  • With Coupon, complete 30 Curls, 30 Shoulder Raises, 30 Tricep Extensions, 30 Shoulder Press.  Rifle Carry Coupon up and around large retaining wall.  Rinse and Repeat decreasing reps by 5 each round down to 15 as the last round.
  • With Coupon, complete 25 Squats, 25 Wood Choppers, 25 Coupon Swings, 25 Lunges.  Rifle Carry Coupon up and around large retaining wall.  Rinse and Repeat deceasing reps by 5 each round down to 15 as the last round.
  • Mosey to Large Parking Lot: 2 Rounds of Jelly Arms/Chest, 1 Round of Jelly Legs

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 Strong (6 Bootcampers, 5 Rushers)
CIRCLE OF TRUST/BOM:

“Only one life, ’twill soon be past, only what’s done for Christ will last”.  – C.T. Studd 

Life is short.  Concentrate on things that have eternal impact and value!

MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Stay’n Warm in the Gloom

THE SCENE: 30F and Balmy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers
  • left over right
  • right over left
  • upward/downward facing dog
  • imperial walker
  • tempo squat

THA-THANG:
Partner up into groups of 2 partners A and B.
A does 10 burpees, B does 20 squats
After completing the first set, switch exercises and decrease by 1/2 count respectively (9 burpees and 18 squats). Continue decreasing and switching to 1 burpee and 2 squats
Take a lap (about 250m)
Repeat the process with:
——-
10 Gas Pumps
20 SSH
Take a lap
——
20 step ups
20 mountain climbers
Take a lap
——
20 BBS
10 Merkins
Take a lap

Start over at the top and repeat until time is up.

MARY:
Arrive back at flag exactly on time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Matthew 11:28-30 ESV
Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.

This is maybe the only place in scripture where Jesus reveals his heart. What he is all about at his core. What does he choose to share to his disciples?

Gentle – He is not harsh or demanding. Not requiring perfection but welcoming, inviting and gentle. He wants us to come to him.

Lowly – He does not share about his holiness, power, perfection, omnipotence. He doesn’t want us to see he is exalted, dignified, austere, proud. He is accessible and near us. Not far off or removed. He is lowly.

This is encouraging to me because I must come back to Jesus again and again. After failures, after rebellion or just wandering off. He is always ready for us to turn back to him. Always inviting and welcoming.

This is challenging to me because it’s not how I treat others so many times. I’m not gentle but harsh or short tempered and impatient.

To be better we must continually turn back to Jesus.

“Come to me, … and learn from me, for I am gentle and lowly in heart”
–  Jesus

ANNOUNCEMENTS:

F3 10 Year anniversary delayed until October 2021. https://f3nation.com/f310year-update/