F3 Knoxville

JUCO lazy morning #2

JUCO

THE SCENE: Hot and steamy morning.

WARM-O-RAMA:
plank leg stretches
cobra stretch (up dog)
SSH
wind mills
tempo merkins

THA-THANG:

Mosey to big parking lot to try out the Motor City Shuffle. Traveled 2 parking lines via the following sequence:

  • Lunge each leg
  • Burpee broad jump
  • Merkins x5
  • Plank Jacks x5
  • Frog Jump

Rinse and repeat until you arrive or are gasping for breathe.

Mosey to coupon pile for the following circuit.

Heavy: at coupon pile

  • 30 squat thrusters
  • 30 bend over rows
  • 30 Tri Extensions

Pull up bars: at top of stairs by coupon pile

  • 10 Pull ups/Bar Hangs
  • 10 hanging leg  ups
  • 10 Merkins

Abs: in front of rec center

  • 30 BBS
  • 30 4ct Flutter Kicks
  • 30 4ct American Hammers

Legs: at bottom of hill by rec center

  • 30 Bobby Hurleys
  • 30 Lunges
  • 30 Squats

Continue circuit for about 1.5 rounds until close to time.

Mosey back to flag

MARY:
tempo squats about 20
flutter kicks to time
CIRCLE OF TRUST/BOM:

Little known facts about laziness #2

little known facts about laziness #1

They don’t know they’re lazy

Prov 26:16

The sluggard is wiser in his own eyes then seven men who can answer sensibly.

Proverbs paints a picture of the lazy and challenges us to take a look at ourselves. Is this me? What areas is this happening in my life? If I feel convicted and deny it, watch out! When I’m lazy I don’t know it and have all the excuses no matter how many reasonably people point it out to me. 😬 ouch!!

This is something I’ve been challenged with recently in my own life particularly with my family. Being intentional with spending time with kids and wife and not turning off at the end of the day.

This is our challenge today

ANNOUNCEMENTS:
JUCO convergence tomorrow!