F3 Knoxville

Tag: 5K

JUCO UNO and Lazy Visionaries

THE SCENE: Hot and muggy as expected
F3 WELCOME & DISCLAIMER

properly administered
WARM-O-RAMA:

  • Cherry Pickers
  • Harry Rockets
  • Tempo squat
  • Hand release Merkins
  • LBAC forward/back

THA-THANG:

Mosey to the parking lot by the Haslam science building to do some accelerating/decelerating sprints. After 2 round continue on to the benches by the entrance for some JUCO UNO.

Get in groups of 2 or 3 and pick a set of exercises. There are 6 stations with uno cards. Draw a card and perform the exercise per the rules below.

  • # Card * = Exercises x multiplier
  • Color on Card = Exercise
  • Reverse = Repeat any card you’ve already drawn
  • Skip = Save to pass on a future card of your choice. Draw again.
  • Draw 2 = Reps x 2. (max 12)
  • Wild = any color exercise. Reps x 10
  • Wild Draw 4 = All 4 colors. Reps x 3
    * 0 card = 10 Reps (nice try you know who you are)

After completing a set take a lap around the build.

Complete sheets for JUCO UNO: https://docs.google.com/document/d/1YHD3so-aqxcXJgUAJ0gNEcP-mmsRtWqTaZzENAsw3z4/edit?usp=sharing

After 6 or 7 rounds, mosey to the courtyard for some 8/8/22’s.

Round 1:
8 Dips
8 Derkins
22 Lunges

Round 2:
8 Dips
8 Box Jumps
22 SSH

Round 3:
repeat round 1

Head to the flag

MARY:
Flutter kicks, plank with bird dog mixed in

CIRCLE OF TRUST/BOM:

Continuing some little known facts about laziness.

Review: #1 They are good at risk assessment. https://f3knoxville.com/little-known-facts-about-laziness-1/
#2 They don’t know they’re lazy! https://f3knoxville.com/juco-lazy-morning-2/

Little known fact about laziness #3: They are visionaries!

Proverbs 13:4

The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.

Proverbs 21:25-26

The desire of the sluggard kills him, for his hands refuse to labor.
All day long he craves and craves, but the righteous gives and does not hold back.

The lazy have desires and a vision for change or improvement. They crave and have ideas and plans but come up empty. A vision or idea by itself is good and important but ultimately means nothing. It usually takes hard work, dedication and persistence to bring about a vision.

Recently I was challenged with a study to work on for my marriage and family. I signed up for it but now realize how much work it is going to be. It’s going to be hard and challenging. It’s going to take some work and dedication.

My challenge and the challenge for all of you, is to not just have a vision. Follow through, take a look at yourself and see if you’re one of the lazy.

The Chido Beat Down

THE SCENE: 70 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 16.
  • Baby arm circles revers x 11.
  • Side straddle hops x 11.
  • Cherry Pickers x 11.
  • Overhead claps x 11.
  • Seal claps x 10.

THA-THANG:

We crack opened some Easter eggs, each egg containing an exercise. The person that opened the egg should complete a loop around the small pond before the PAX completed the exercise. If the PAX finishes first, the person should do 5 burpees and vice versa. We had some very good runners and some generous PAX :).

We split in two teams and did some round trips around the Science Building making stops at each entrance and completing the following exercises. The goal was for the teams to complete 13 round trips, the team that finishes earlier could assign a 20-count exercise to the other team.

  • Lunges x 10.
  • Burpees x 10.
  • Heels to Heaven x 10.
  • Derkins x 10 / Toe Merkins x 10.
  • Box Jumps x 10 / Dips x 10.
  • BBS x 10.
  • Squats x 10.

Mosey to the big parking lot. We crossed the whole parking lot doing the following between parking lines:

  • Bear crawling.
  • Merkins x 10.
  • Running.
  • Flutter Kicks x 10.
  • Bear crawling.
  • American Hammers x 10.
  • Running.
  • Repeat.
  • Long run.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 HIMs.
CIRCLE OF TRUST/BOM:
Reflected about parent-child relationship.

Talked about some points:

  • Importance of saying sorry.
  • Parents are not always right.
  • Never go to bed being angry with your kids.
  • You are going to make mistakes, so try don’t repeat them too often.

MOLESKIN:
Prayed for our brothers and our kids.
ANNOUNCEMENTS:
NA.

Partner Rifle Carry = Fun

THE SCENE: Mid 70s, nice, no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers, lil’ baby arm circles, tempo squats, harry rockettes, tempo merkins.

THA-THANG:
Mosey to the big parking lot

  • Bear crawl to the first line, 1 burpee
  • Duck walk to the second line, 2 burpees
  • Bear crawl to the third line, 3 burpees
  • Duck walk to the fourth line, 4 burpees
  • Etc.

Mosey to the Coupon Pile

  • Partner up and rifle carry a cinder block to the hill
  • One partner runs up the hill while another does curls
  • When the first partner gets down, partner rifle carry around the median
  • Switch roles

Mosey to Sophomore Hill

  • Stay with your partner, run to the first corner, wait to be touched by group behind, then run to the second corner, all the way around

Mosey to the flag

CIRCLE OF TRUST/BOM:
I am due to become a first time father, likely this month. And with that comes many worries. Small, simple worries like: Do I really know how to change a diaper? And deeper, more significant worries like: Are we going to fail at this? Are we going to be financially okay? What if my son doesn’t follow Christ? Especially in today’s culture, these are worries that are always lingering. If I am not careful, it can take over my mind and effect the way I view myself and God. When these times come, I remind myself of Philippians 4:6-7, which says, “Do not be anxious about anything, but in everything, by prayer and supplication, with thanksgiving, make your requests known to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” It is interesting that he doesn’t say that when we make our requests known to God that He will instantly solve our all problems and our worries will go away. It says the peace of God will guard our hearts and minds in Christ Jesus. So, instead of my mind being filled with worries, fears and anxieties, it is filled with the peace of God. 

So, I know I am not the only one with worries, fears and anxieties, whether with kids, work or something else going on. Whatever that thing is that is on your mind right now, give it to the Lord, cast it on Him and the peace of God will come and guard your heart and mind.

 

Round TUIT

THE SCENE: 70 degrees with a slight breeze – almost too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins X 10
  • 30 seconds OYO stretching
  • Mosey to get CMUs
  • Choice of Overhead Press or Curls on the walk to parking lot

THA-THANG:

Coupon Work –

Round 1 – 15 CMU Thrusters, 15 CMU Squats, 20 CMU Overhead Press, Run the parking lot then 5 burpees or 10 merkins before starting next round

Round 2 – 15 CMU Single Arm Rows – Left, 15 CMU Single Arm Rows – Right, 20 Merkins, Run the parking lot then burpees or merkins

Rounds 3 – 15 CMU Swings, 15 Tricep Extension, 20 Curls, Run

Rinse and Repeat back to Round 1

Mosey to CMU Pile

MARY:

25 flutterkicks, 20 American Hammers, 20 crunches and 5 Big Boys

COUNT-OFF & NAME-O-RAMA

15 men including 2 FNGs – Upstream and Bonzo

CIRCLE OF TRUST/BOM:

Bo Shafer owns Shafer Insurance in Knoxville.  He’s a local philanthropist and been involved with dozens of charities over the last 60+ years.  He not only supports them with his treasures but his time and talents.

Bo is known for passing out round coins that says TUIT on one side and “the only people who don’t have time are DEAD” on the other.  It’s a ROUND TUIT.  His goal is to encourage people to not sit around and wait to do something when they retire because they may not live that long.

The most common regrets shared by people nearing death were:

  1. They wish they had been more loving to the people who matter the most.
  2. They wish they had been a better spouse, parent, or child.
  3. They wish they had not spent so much time working.
  4. They wish they had taken more risks.
  5. They wish they had been happier and enjoyed life more.
  6. They wish they had lived their dream.
  7. They wish they had taken better care of themselves.
  8. They wish they had done more for others.
  9. They wish they had chosen more meaningful work.

We have no excuse.  We have choices just like the workout today…we CHOSE to be here and then we could choose parts of our workouts.  If there’s something you feel led to do, DO IT TODAY! If you’re not being the person you should be, BE IT TODAY! We have the choice!!!

 

11’s and Dragons

THE SCENE: 74 and steamy

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Dive Bombers IC x5
Squats IC x10
Rocky Balboa IC x20

THA-THANG:

  • Mosey to sophomore hill. 25 Flutter Kicks IC at the bottom.
  • Bernie to top of hill and mosey to the corner

 

  • Split into two groups and and do the following for 11’s
    • Rows at wheelchair ramp
    • Squats at the trailers

 

  • Mosey to coupon pile and perform the following once through:
    • Squats x20
    • Curls x20
    • Heavy Hammers x20 (2-count)

 

  • Mosey to duck pond with a stop halfway for some Freddy Mercury’s led by Erector. Split into two groups for a Welsh Dragon Competition:
    • Welsh Dragons for 3 minutes. Team with most cumulative reps wins!
      • Team 1 (42 reps) – Team 2 (44 reps) – close one, but Team 1 falls to the dragon this time

 

  • Mosey to crosswalk and form a line along the curb. Hold Al Gore while last man in line bear crawls to the front of the line (Indian Run Style).  Next man follows when bear crawler is 4-5 men ahead. Continue this until next crosswalk

 

  • Mosey to the flag and Jail Break from Survivor’s parking spot.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:

Was Napoleon revolutionary or revolutionary? Thought taken from bottom of page 24 in “Freed to Lead” book.

We often think that we must be inventive and creative to have impact whether it be leading a workout, being a father, a husband, or at work. Napoleon invented nothing new, but instead took all of the best parts of the  inventions and creations before him and put them to good use. We can do the same in all aspects of our lives. You don’t have to come up with new ideas or inventions to lead a good workout, to be a good husband, to be a good father, or to be a successful employee. Find others that have found success before you and borrow the best parts that will work for you. This is how we can find success and move forward.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
No announcements