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.