F3 Knoxville

Tag: Booster

3X3’s at JUCO

AO: juco
Q: Wanderer
PAX: Lt. Dan, Mailbox, Stye (Hal Phillips), Commission, Butterknife, Data, Guardrail, Fetch, Windex, Booster
FNGs: None
COUNT: 11
WARMUP:

Side Straddle Hop
Thai Fighters (left/right)
Reach for the skies/let it hang
cherry pickers

Mosey to the coupon pile…

THE THANG:

3×3 – Complete a circuit and run a lap. Repeat each circuit 3 times.
3 Circuits 3 Times = 3×3

Circuit 1
– CMU Curls x 15
– Diamond Merkins x 10
– Mountain Climbers x 30 (2 ct)
– Heavy Hammers x 20

Circuit 2
– Merkins x 10
– Skull Crushers x 15
– V-ups x 10
– Burpees x 10

Circuit 3
– Thrusters x 10
– Werkins x 10
– Rainbow Drops x 15
– High Knees x 30

MARY:
none!

ANNOUNCEMENTS:

COT:

> Romans 8:1 There is therefore now no condemnation for those who are in Christ Jesus.

A simple reminder of our standing with God if we have accepted Jesus. Something unshakable we can rely on in uncertain times.

Cards beat down

AO: juco
Q: Fetch
PAX: jeff, Love Shaq, Booster, Dart Gun, Guardrail, @simba
FNGs: None
COUNT: 11

WARMUP: SSH, TEMPO SQUATS, CHERRY PICKERS, 20 4COUNT BABYARMCIRCLES FORWARD, 20 4COUNT BABYARMCIRCLES BACKWARDS, 20 4COUNT SEAL CLAPS, 20 4COUNT OVERHEAD CLAPS
THE THANG: MOSEY TO CMU PILE, Partner up.
Draw a card. Number is # of reps, color is multiplier, suit is the exercise.
After the exercise, take a lap
Alternate drawing the card, and help your partner if you finish first.
Black is X5, Red is X10, Ace is 1, Facecards are 10
Spade: BBS
Clubs: Merkin
Diamond: Squat
Hearts: Lunges (both legs is 1)

MARY: RING OF FIRE, FLUTTER KICKS, JLO’S, SUPERMANS
ANNOUNCEMENTS: NONE
COT: COT: Listening/Hearing
At a men’s get to together at church this week, the focus was on listening.
How fruitful is your listening. With your wife, kids, at work, family, and with the Lord. Are you listening in order to get your next word in? Are you thinking about what you’re going to say rather than really listening? Are you focused on you or on the one speaking and what they are saying?

”But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.”“
‭‭Mark‬ ‭4‬:‭20‬ ‭ESV‬‬
bible.com/bible/59/mrk.4.20.ESV

The exercise at church was to partner up, and one person just speak for 5 minutes, and the other listen, with no words the whole time. The topic was to discuss a challenge/issue we are dealing with and also to share a hope and prayer that we have. He got this from someone else, and in their exercise, the challenge was for 20 minutes.
I’ve not done it yet, and I’ll accept some accountability here, but I want to do this exercise, or some variation with my wife. Talking and being focused on listening is something we need to improve, so I’ll encourage you to do the same with your wife or someone else in your life.

Merkins & Run

AO: juco
Q: Noodles
PAX: Love Shaq, Fetch, Lil’ Spice, Butterknife, Guardrail, Mailbox, Windex, Booster, Lieutenant Dan, Simba, +1 More
FNGs: 3 Lieutenant Dan, Simba, +1 More
COUNT: 12
WARMUP: SSH, Hairy Rockette, Windmills, 8 Count Merkins, Baby Circles
THE THANG: Teams of 2:
– 200x Merkins as a team
– Run .45 Mile
– 150 Merkins
– Run .90 Miles
– 100 Merkins
– Run 1.35 Miles (DNF)
MARY: Flutter Kicks, Planks
ANNOUNCEMENTS:
COT:

Mark 1:35
– On the heels of beginning His ministry (healing many the night before), Jesus got up before the day began, went to a desolate place, and prayed.
– With his ministry starting, excitement, much productivity to be had, he left to spend time with His Father. His most productive time.
– When is the last time we’ve went away to be alone with Jesus? Do we have regular times we schedule to pursue the Lord in this way?

Growing

AO: juco
Q: Guardrail
PAX: Wanderer, Love Shaq, Booster, Lil’ Spice
FNGs: None
COUNT: 5
WARMUP: SSH, Newton’s Cradle, Moroccan Night Club, Cherry Pickers
THE THANG: Rail Road run to Big lot where we did Bernie, Wheelbarrow (ouch), Lunge Walk, Crabl Walk/bear crawl, Sprint and Jump. Then 20 of each on a guardrail: Dips, Jump overs, Climb ups, and dirkens. Mosey to the CMU for curls and Pull Ups
MARY: Ring of Fire, then more core
ANNOUNCEMENTS: Coming up quick – Feb 17 Convergence – sign up!
COT: You are getting “More or Less”. Are you more loving to your wife? or less. Are you more transparent with kids? or less? Are you more like Jesus? or less.
Consider Eph 5:15. Look carefully how you walk, not as unwise, but as wise, making the best use of the time for the days are evil.

Jumpin’ Juc 93

AO: juco
Q: Noodles
PAX: Booster, Mailbox, 5K, Butterknife, Wanderer, Guardrail, Data, Love Shaq, Commission, Trash Panda, None
FNGs: 1 None
COUNT: 11
WARMUP: SSH, Bend & Reach, Windmill, 8 Ct. Merkin, Shoulder Circles, etc.
THE THANG: Partner Workout

Bottom of Juco: 50 total jumping lunges, partner holds brick overhead (switch back and forth until 50 complete)

Half Way Up: 3 Rounds – 8 Blockees, 10 Burpees

Top of Juco: 3 Rounds – 14 Thrusters, 11 Burpees

Half Way Down: 3 Rounds – 8 Blockees, 10 Burpees (DNF)

Bottom: 43 jump lunges, hold brick overhead (DNF)

MARY:
ANNOUNCEMENTS:
COT: Honoring Data’s Dad, who lived to be 93 years old. We reflected on what our legacy as Dad’s can be. The 4 Ps:

– Pursuing Dads: we pursue our children’s hearts. Like Jesus pursued us in our sin, we have an example of the lengths God the Father went to pursue us.
– Present Dads: We are present emotionally, spiritually, mentally, and physically. We connect with our kids.
– Providing Dads: We provide space for our kids to be known and loved; we also provide financially.
– Protecting Dads: We protect our kids from the lies of this world as we point them to Jesus, we also protect them from unsafe people.

May we endeavor to prioritize our children and families as Data’s Dad did – retiring from his sales position to be spend more time with his kids!