F3 Knoxville

Tag: Anchorman

JUCO IPC week 4-DONE!

THE SCENE: Nice! mid 60s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick:  15 SSH, 10 mountain climbers
THA-THANG:
Iron PAX challenge Week 4.  LAST ONE!!!

  • 100 merkins/squats and 200 yd coupon carry
  • 100 Bonnie Blairs/coupon swings and 200 yd coupon carry
  • 100 Walking lunges/squat thrusters w/ coupon and 200 yd coupon carry

3 rounds total for 900 total reps and 1800 yds of carries.

MARY:
Nada.  Some PAX helped others finish up.
COUNT-OFF & NAME-O-RAMA
22 crushed Iron PAX challenge week 4.
CIRCLE OF TRUST/BOM:
1 Thess. 5:17 “Pray without ceasing”.  My pray life has been something of a constant struggle. I just simply haven’t made it the priority it should be.  It should be part of our everyday lives and practically a constant state of mind.  Jesus warns against “meaningless repetition” in Matthew 6:5-8.  In context, it sounds more like he is calling out people who may try to sound good before men with their prayers and don’t have their focus on the fact that they are speaking to God.  However, I think it is reasonable to apply any meaningless prayer that one may say.  For example, I tend to have a standard before-meal prayer that I always use.  There is no real meaning and no true thankfulness behind it.  He says to “pray to your Father in secret” so that you don’t focus on being seen by men.  Make sure you are keeping your focus on speaking to your Creator.  Maintaining a relationship with God requires spending time in prayer with Him just like any relationship requires a time investment.  Sometimes it may be difficult to find the words, but if we put in the time, God will hear even if we don’t know what to say.
MOLESKIN:
Nice job to all the PAX this month for completing the Iron PAX challenge!
ANNOUNCEMENTS:

The Tabata Bear on the Rock

THE SCENE: 75 and Perfect… except for the mountains of duck poop.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
17 SSH, 10 Angle Grinders, 10 Annies, 5 Apollo Creeds.  Small taste of things to come, Bear Crawl, Right Bear Crawl,
THA-THANG:

The Bear – Crawl up Jucomanjaro – Marked off every 100 feet there are exercises to get you to the next marker.   All crawling of some sort.  We had a Tabata timer set to 45 seconds on and 10 rest.  Starting at the bottom of Jucomanjaro:

  1. Bear Crawl
  2. Right Bear Crawl
  3. Reverse Bear Crawl
  4. Left Bear Crawl
  5. Bear Crawl
  6. Forward Crab walk
  7. Aligator Crawl
  8. Reverse Crab walk
  9. Bear Crawl
  10. Right Bear Crawl
  11. Reverse Bear Crawl
  12. Left Bear Crawl
  13. Bear Crawl
  14. Frog Hops
  15. Peter Parker Crawl with Merkins
  16. Plank Walk with Merkins
  17. Reverse Crawl
  18. Bear Crawl

CIRCLE OF TRUST/BOM:
Crawling on hands and knees up a steep hill in various directions is often what life feels like.  However, we climb knowing Christ is with us.  We climb knowing we are not alone.  We can climb in strength knowing we lean on God our redeemer — our true rock.

Ps 18:2 The Lord is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold.

Ps 19:14 May these words of my mouth and this meditation of my heart be pleasing in your sight, Lord, my Rock and my Redeemer.

Ps 28:1 To you, Lord, I call; you are my Rock, do not turn a deaf ear to me. For if you remain silent, I will be like those who go down to the pit.

Ps 31:2 Turn your ear to me, come quickly to my rescue; be my rock of refuge, a strong fortress to save me.

Ps 62:2 Truly he is my rock and my salvation; he is my fortress, I will never be shaken.

MOLESKIN:
Lifting up Pool Boy!

9-11 Memorial Workout

THE SCENE:  Clear and comfortable

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 count Moroccan NIght Club x 10, 5 Burpees Cherry Pickers x 10, 4 Burpees, Little Baby Arm Circles-Front x10, Little Baby Arm Circles-reverse x10, 3 Burpees, Tempo Squats x10, 2 Burpees – Mosey

THA-THANG:

Mosey to Mt. Jucomajaro. Proceeded to attempt 4 ascents to the top, 1 ascent is equal to approximately 25-30 flights of stairs. The goal was to attain 110 flights, equal to 1 of the World Trade Center Towers. some PAX added burpees , etc. at the top of each lap to add to their challenge. a few completed 4 laps. most got a solid 3 to 3-1/2 in.

MARY:
Group finishing their last lap at base of Mt. Juco held an Al Gore until most arrived, Flutter Kicks x20, Freddie Mercury x20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared Matthew 5:38:39 in light of the days significance. See the link to the youtube video I mentioned.https://youtu.be/VV6BtdNaI8E

Matthew 5:38-48 English Standard Version (ESV)

Retaliation

38 “You have heard that it was said, ‘An eye for an eye and a tooth for a tooth.’ 39 But I say to you, Do not resist the one who is evil. But if anyone slaps you on the right cheek, turn to him the other also. 40 And if anyone would sue you and take your tunic,[a] let him have your cloak as well. 41 And if anyone forces you to go one mile, go with him two miles. 42 Give to the one who begs from you, and do not refuse the one who would borrow from you

MOLESKIN:
Prayer Requests for Mermaids moms surgery and Trolleys family member with a Thyroid issue. (Apologies Trolley, I forgot the person you mentioned name)
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Full Body Burn

THE SCENE: Beautiful calm morning.  Watch out for Ants
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Partner Leg Swings

THA-THANG:
Reverse Indian Runs to CMU pile: Squats, Merkins, Burpees

4 Corners (75% mosey on the long stretch, recovery mosey on the short stretch).  Drop last Corner each round until only 1st Corner remains:

  • 1st corner w/ CMU’s
    • 25 Squats
    • 25 OH Press
  • 2nd corner(4 count)
    • 25 Freddie Mercuries
    • 25 Flutter Kicks
  • 3rd Corner
    • 25 Merkins
    • 25 Plank-Ups
  • 4th Corner
    • Superman Hold – 30 Seconds
    • 50 Feet Crossovers (single count)

Upper Body Burn

  • 25 Curls
  • Jog to other end
  • 5 Burpees
  • Jog back to start
  • 25 Tricep Extensions
  • Jog to other End
  • 5 Burpees
  • Jog back to start
  • 15 Curls
  • Jog to other End
  • 5 Burpees
  • Jog back to start
  • 15 Tricep Extensions
  • Jog to other end
  • 5 Burpees
  • Jog back to start
  • Calf Raises

MARY:
No Time for Mary!
COUNT-OFF & NAME-O-RAMA
25 Hims
CIRCLE OF TRUST/BOM:
A strong-hearted man mean having the power and freedom to be the man you want to be, no matter the circumstance and also knowing the only real and true thing about us is what God says about us

Faith is never static… If it is not increasing, it is decreasing.  Just like we exercise our bodies, we need to exercise our faith each day.
MOLESKIN:
Prayer Requests: Pool Boy – Finances/Family, Judge Judy – wife’s anxiety, Mr Rogers, Jim Johnson

ANNOUNCEMENTS:
N/A

JUCO Iron PAX Week 1

THE SCENE:

66 degrees in the gloom, JUCO met at HVA to use the Turf on the Football Field.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
We did not warm up.  In the interest of time the Killa B’s workout was the focus.
THA-THANG:

Start at the goal line.  Broad jump (Bunny Hop) 10 yards to the 10 yard line then, 10 burpees, 10 Bonnie Blairs,  10 big boy sit ups.  Repeat 3x every 10 yards.  Then bear crawl 30 yards back to start (Goal Line).  That’s 1 round.

Do 5 rounds for time.

MARY:
No Mary, no time.  As guys finished they jumped back into the workout to encourage those still in progress.
COUNT-OFF & NAME-O-RAMA
24 total.  2 FNG’s Butter Knife & Stage Dive, plus a visitor named Smokey from Jacksonville.
CIRCLE OF TRUST/BOM:
Being desperate and alone.  A story about being desperate and alone at a point in my life, and relying on God for help when no one else was there.
MOLESKIN:
4 prayer requests. Emily and her postpartum, The Alexander family dealing with Cancer and loss, Guardrail’s son and his asthma, and Mr. Rodgers and the recent loss of his son.
ANNOUNCEMENTS:
Back to JUCO on Monday.  The Saturday JUCO bomb will take place at the Bomb Shelter.  Mr. Rodgers is on Q, and we will be there to support him.