Bueller – Page 18 – F3 Knoxville

40 Days of Lent – Love through the Trials

March 20, 2017 Archie

The Scene: 35 Degrees. Clear.

Welcome and Disclaimer

COP

Warm-O-Rama

SSH x 25 (IC)
Imperial Walkers x 20 (IC)
Burpees x 5 (OYO)
Cherry Pickers x 10 (IC)
Mosey around the parking lot

The Thang

Suicides:

Two feet hops
Wheel barrows
Sprints

Defensive Sliding through the cones

Four Corners (10 minutes)

Should Taps x 25
Squats x 50
Burpees x 25
Smurf Jacks x 50
Mosey around the parking lot

Mosey to The Sophomore

Doras – 200 American Hammers

Mosey back to Start

Mary

Plank
Box cutters x 30 (IC)

COT

Name-O-Rama: 9 PAX

BOM: Lent is a 40 day season of repentance and renewal to ready ourselves to remember and celebrate the heart of the Christian gospel: the death and resurrection of Jesus (Good Friday and Easter). Lamentations 3: 1-8 & 21-24

At times we all enter periods of suffering. In those times it may feel like God is against you, that he is causing your suffering, and that he is ignoring your prayers. When this is the case, remember that he sent his one and only son to earth to die for our sins. Jesus suffered the ultimate suffering in order to enter into our suffering and pull us out of it.

Even through the tears of suffering, maintain hope in Jesus’ work on the cross, and the love that shows he has for us.

Moleskin: Solid workout for Archie’s VQ!! Looking forward to his next one. The mumble chatter was good, the effort was great! Way to go, Men!!

A rope, pee rocks, and a VQ

March 16, 2017 F3 Knox

SCENE: 21, clear and cold

Welcome and Disclaimer

Warm-o-Rama

Jump rope Tabata 8 rounds

The THANG

Bermuda Triangle with Pee Rocks

1st station 20 reps curls

2nd station 20 reps overhead press

3rd station 20 reps triceps

Mosey to the upper parking lot

Double dutch DORA

Groups of 3, #1 guy jumps rope, #2 runs, #3 completes reps of DORA

100 BBS

200 Merkins

300 Squats

Mosey to the Pav-a-lon

3 groups alternating

Pull ups, Dips, and Lunges

Mosey to the AO

Name-o-Rama

BOM

“It is hard to succeed when you keep beating up on yourself. Understand that you are on a journey, and part of that journey requires failure, struggle, and pain. So when you find yourself experiencing hard times, instead of criticizing yourself, see it as part of the process and stepping stone towards your goal.” -Justin Su’a

Excellent prayer to start the day by brother Junk.

That took some planning

March 14, 2017 Tank

The Scene: 39 degrees, moist like a nice bunt cake

F3 Welcome & Disclaimer

Warm-O-Rama:
SSH x20, 10 merkins
Baby arm circles x 10 F&B, 10 merkins
Inchworm-burpees 10
Little of this and little of that

Tha-Thang:
Mosey to bottom of hill at entrance to tavern parking lot w/CMU
(8’s)
7 burpees on bottom
1 Ratchet squat w/CMU
Take CMU w/you up hill and down
Plank/merkins when finished

F3 Logo
Follow Q and Mosey in single file line w/CMU thru cones, change carry position on command. (Overhead, curls, presses)… repeat but faster.

Mosey to TOP of Matterhorn w/o CMU
mosey to Pavalon.
10 pull ups, 10 dips, 10 Squats x 3
Mosey to CMU presses and curls till 6 catches then to AO

Mary:
Circle of pain!
Each pax says exercise and #

BOM:
“Planning”
“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”
‭‭Jeremiah‬ ‭29:11‬

Our plans usually don’t work out exactly the way we want them to. How many of us have had a grand idea of something and had it all planned out in our head or even on paper only to see it change completely when we try to execute it. …But what we don’t realize is that God’s plan is not always our plans. It may seem frustrating and even painful but Gods plan is so much greater than we can even grasp. e.g. Relationships, work etc. …So next time that we have something bust up our plans, we need to know what plan IS solid. HIS plan for us.

Relay Royale

March 9, 2017 Sparky

THE SCENE

35 degrees and clearly shorts weather.

Welcome and Disclaimer

THE THANG

COP

BLIMPS

B-urpees x 5 OYO

L-unges x 10 IC (Each Leg)

I-mperial Squat Walkers x 15 IC

M-erkins x 20 OYO

P-lank Jacks x 25 IC

S-quats x 30 IC

Break into two groups

RELAY ROYALE

Group 1 – On the hop towards the marina for 1 minute. Stop and perform first exercise until Group 2 arrives. Run for 1 minute and then begin second exercise. Rinse & Repeat until all exercises complete.

Group 2 – Hold Al Gore for one minute, then relay with Group 1.

Rotate Exercises as follows:

Burpees

Dry Docks

Smurf Jacks

Flutter Kicks

Star Jacks

Hello Dolly

Squats

Lance Armstrongs

Burpees

LBCs

Group 1 hold Al Gore after last exercise to allow Group 2 to finish.

Mosey to THE PAVILON

CINDY (The Quickie Version)

5 minute AMRAP

5 Pullups

10 Merkins

15 Squats

Mosey back to AO

NAME-O-RAMA

BOM

“In this life we are not only held accountable for our actions, but also for our in-actions”

All of us in this PAX are leaders, fathers, brothers, friends, and other forms of High Impact Men. When we recognize a situation needs our involvement and then choose not to engage, that is an in-action. While we are not actively doing wrong, that in-action has consequences that we will be help accountable for. Push yourself to engage in areas that you might be ignoring. Abscess pointed out that James 4:17 addresses this as well:

“If anyone, then, knows the good they ought to do and doesn’t do it, it is sin for them”

Heart of a Warrior

March 6, 2017 Toto

The Scene: 50 Degrees. Drizzly. Gloomy.

Welcome and Disclaimer

The Thang: “Heart of a Warrior”

COP

Side Straddle Hop X 50 (IC)
Imperial Walkers x 20 (IC)
Squats x 20 (IC)
Mountain Climbers x 20 (IC)
Lunge across parking lot.

Mosey to Staff Parking

11’s with calf-raises and squats, both in a 4 count.

Mosey to the Stairs and grab a coupon.

Run the stairs with coupon x 3
Squats with coupons x 10

Mosey to the Sophomore.

Bobby Hurley’s x 10
Burnie Sanders up
Bobby Hurley’s x 10

Mosey back to Start.

Abs: No time for Mary.

COT

Name-O-Rama: 9 PAX

BOM: Heart of a Warrior.

From the book, “Fight: Winning the Battles That Matter Most”, by Craig Groeschel, God has given us each a heart of a warrior. An inward, natural desire to stand up for what’s pure and true. A warrior must have a cause to fight for or he will find the wrong thing to fight against. You may not think of yourself as a warrior. You’re laid back. Everything is cool, no worries. You may think you don’t even have a reason to fight. Well, consider this. “You’re already in a fight, whether you know it or not. Your spiritual enemy wants to take you out. He’s a master at making strong men weak. Sometimes he does that by making us comfortable, secure, and safe, resigned to a mediocre life because it’s familiar and doesn’t require much from us. Is that really how you want to live.” –Craig Groeschel

Remember this… God is in the business of making weak men strong. If we call on HIm, He will equip his warriors with strength and purpose.

Moleskin: The PAX showed up strong and mostly on time. Pushed hard, encouraged one another. Great morning at the JUCO!