F3 Knoxville

Tag: Chaco

I’m Dreaming Of A JUCO Christmas!

THE SCENE: 45 and raining hard…a typical December day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Insert information about the workout.

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Overhead Claps – X 10 IC
  • Randys – You’ve seen A Christmas story, poor Randy can’t put his arms down. With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence. X 20 IC
  • Tempo Squats (IC) 4 CT X 10
  • Jingle Balls – From the plank position, move right foot to right hand, back, right foot to left hand, back, left foot to left hand, back, left foot to right band, back. 1 X 10 (IC)
  • Big Sexy – Pickle Pounders and Monkey Humpers. 2 x 10 of each (IC)
  • Diamonds & Butts – Diamond Merkins are a girls best friends – 4 rounds of 15 Diamonds and 15 Squats (OYO)
  • Mosey

Tha-Thing:

All About The Benjamins – (people love money in addition to Diamonds)

Each PAX got to pick an exercise we would do 50 reps of and the HIM next to him would pick another exercise we would do 50 reps of (adding up to a Benjamin)

We did close to 1,000 reps total of:

  • Merkins
  • Diamonds
  • Burpees
  • LBCs
  • FlutterKicks
  • Shoulder Taps
  • Squats
  • Lunges
  • Calf Raises
  • Box Cutters

MARY

Little Merkin Boy – We played the Christmas song Little Drummer Boy by Bing Crosby. Hold plank and complete one Merkin every time you here “Pa rum pum pum pum”. That is 3 minutes of plank and 21 Merkins. We’ll never hear that song again and not grimace in pain…haha.

COUNT-OFF & NAME-O-RAMA

17 HIMs – Abscess, Bagger (from Atlanta), Chaco, Cheatsheet, Clothespin (from F3 Cleveland), Commission, Curveball, Frenchie, Ginger, Jitters, Mailbox, Mandolin, Mermaid, Pool Boy, Snaggletooth, Training Wheels and Booster.

It was great to have Bagger back from Atlanta and Clothespin come up and visit from F3 Cleveland.

CIRCLE OF TRUST/BOM:

As the scripture says below, fortunately, Jesus died for us so we are forgiven for being sinners if we believe in Him and try to live a life through Him. I’m so thankful I’m forgiven for being a sinner but want to continue to strive to be a better person who lives more like Jesus each and every day.
1 Timothy 1:15-17  Here is a trustworthy saying that deserves full acceptance: Christ Jesus came into the world to save sinners—of whom I am the worst. 16 But for that very reason I was shown mercy so that in me, the worst of sinners, Christ Jesus might display his immense patience as an example for those who would believe in him and receive eternal life. 17 Now to the King eternal, immortal, invisible, the only God, be honor and glory for ever and ever. Amen.
2 Corinthians 9:15  Thanks be to God for his indescribable gift!
Matthew 1:21  She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”
 
Romans 6:23  For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:16  For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

ANNOUNCEMENTS:

  • New healthy eating group begins in January – Check with Woodshack on GroupMe if you are interested – the goal is to educate each other with good ideas and suggestions and hold each other accountable

 

Christmas Eve at the Project

THE SCENE: 40’s and dry, a little foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 5 tempo merkins, 15 Moroccan night club, 10 temp squats, 10 windmill
THA-THANG:
Mosey to the K2-5 hill for 12 days of Christmas.  Perform 1st exercise and run up the hill. Then the 1st and 2nd exercise followed by running up the hill…and so on.

  • 1-Dive Bomber
  • 2-Heels to Heaven
  • 3-SSH (4-ct)
  • 4-4x4s
  • 5-Freddie Mercury (4-ct)
  • 6-Lunges each leg
  • 7-Diamond Merkins
  • 8-Flutter Kicks (4-ct)
  • 9-Squats
  • 10-Merkins
  • 11-Big-Boys
  • 12-Iron Mikes

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
11 at the Project with some help from the JUCOnians.
CIRCLE OF TRUST/BOM:
This time of year many people around the world increase their focus on Jesus and His birth.  I was actually raised not celebrating Christmas as a religious holiday, because the Bible doesn’t provide instruction to do so.  I am sure this sounds odd to many, but we instead focused on the things the Bible does teach us throughout the year.  What if the people who increase their focus on Jesus during this time of year did the same all through the year?  What could the world be like?  I definitely appreciate all the good words that are shared during our F3 COTs.  So, how exactly can we shift our focus throughout the year?  In Galatians 5:16-23, Paul mentions the ways of the flesh (worldly) that we need to steer clear of and the fruits of the Spirit that we need to cling to.  He mentions jealousy and outbursts of anger as sins that will cause us to “not inherit the kingdom of God”. Those aren’t things I typically think of when I think of “sin”, but there it is in God’s word…plain as day.  Increasing our focus on Jesus and His sacrifice for us throughout the year will help us to live by the fruits of the Spirit and not the deeds of the flesh.
MOLESKIN:
Thanks to all the JUCO PAX for coming out to celebrate 12 days of Christmas with us.
ANNOUNCEMENTS:
Merry Christmas!

McDonald’s on the Fly

THE SCENE: 20’s and no Q in sight….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC-F/B, Overhead Claps, Tempo Merkins, Mountain-Climbers, Tempo Squats, TN Rock’n Chair
THA-THANG:
Mosey to big student parking lot, stopping for a short Bear Crawl. Perform the Double Quarter-Pounder (without cheese) – look up in Exicon.  So Fun!!

Mosey to small parking lot. 4 corners – rotate between 10 jump squats and increasing 8ct Body Builders at each corner. I think the lead group made it to a corner of 8 BB’s.  Great work!

MARY:
Dead Bug, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
25 strong
CIRCLE OF TRUST/BOM:
Talked about inner peace and 5 steps that have helped the Q obtain inner peace: 1) Trust totally in Christ. This settles where you are headed when you die. 2) Trust in God’s sovereignty and control over all things, even the small details of your life. This eliminates fear. 3)  Trust the Lord to meet all of your needs. Takes care of the constant desire for more. 4) Maintain a clear conscience. Helps protect your inner peace. 5) Accept the way God made you.  You can’t change things that are outside of your control. Trust Him with those things.

MOLESKIN:
Ribbed was on Q but slept thru his alarm. Trolley (JUCO’s newly appointed Executioner) will decide his fate upon his next appearance at JUCO.
ANNOUNCEMENTS:
No official workout Christmas Day at JUCO.

Track Work

THE SCENE: Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop, Abe-Vigoda, Annie, Finkle Swing, Nancy Kerrigans, Mountain Man Poopers
THA-THANG:

4×400, 4×200, 4×100
The following workouts are done after each section of track. Example: Run 400 do 4×4’s, Run 400 do Bat Wings, Run 400 do Speed Skaters, Run 400 do Alphabet

  • 4×4’s – 10: Start standing up arms overhead, Burpee to Plank, 4 Merkins, 4 Mountain Climbers (that’s 1)
  • Bat Wings – 1: 20 Forward Arm Circles, 20 Backward Arm Circles, 20 Seal Claps, 20 Overhead Claps
  • Speed Skaters – 20, 10 each leg
  • Alphabet – On your 6, Legs raised 6 inches, Trace Alphabet upper case letters

MARY:
No time left from THA-THANG

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A Perfect Day to Trust

God blesses those who are poor and realize their need for him, for the Kingdom of Heaven is theirs.  Matthew 5:3

Come to Me with all your needs, with that huge emptiness inside you.  Facing that awful emptiness is the first step toward being filled with My Presence.

So be glad on those days when you can barely get out of bed – when you feel sluggish and just not ready to face the world.  Yes, be glad!  Tell yourself that this is the perfect day to practice trusting and depending on Me.

If you keep depending on Me throughout your day, you will make a wonderful discovery as you crawl into bed at night.  You will discover that My Joy and Peace have become your companions.  You may not know exactly when they joined you on your journey through the day.  But you will feel the benefits of having been in their company.

“The perfect ending to your day is realizing that God was with you all along.”  That’s me paraphrasing the devotional this came from.

2 Corinthians 4:6, Matthew 5:6, Colossians 2:9-10, Psalm 150:6
MOLESKIN:

ANNOUNCEMENTS:
1500 at JUCO tomorrow.

The Juco Jailbreak Tour – Emmanuel

THE SCENE:

drizzly & about 40 degrees.

F3 WELCOME & DISCLAIMER

Done while doing Thunder toes.

WARM-O-RAMA:

30 Seconds of each of the following

  • Thunder Feet
  • High Knees
  • Merkins
  • Iron Mikes
  • Imperial Squat Walkers to the right
  • Clap Jacks
  • Mtn Parkers

JUCO Jailbreak Tour

We renamed “The Juco Deck of pain” to the JUCO Jailbreak Tour because I like it better and it’s more of just the campus tour when we take out the two big hills (Mount Jucante and Jucomanjaro).  The full Jailbreak tour card set is here:

  1. 5 Rec Center Stair assents with the CMU  (right next to the CMU pile)
  2. 30 Railing Pull-ups (at the pull up stations )
  3. 50 CMU Curls (at the CMU Pile )
  4. 30 Lake Lunges (single count lunges at the lake)
  5. 30 Panther (top of Sophmore hill) Pickle Pounders
  6. Burpee Base Run ( 1 burpee per base on baseball diamond)
  7. 5 Stadium Hill Runs (on Success way)
  8. 30 Guard Rail Derkins (behind Maple Street)
  9. 3 Reverse Bear Crawl loop in front of ERC Building.
  10. Alternating Side straddles in Parking Lot 05 (go one full lot length – alternate on each row of stalls)
  11. Bernie two lengths of the Welcome Way Parking Lot (the biggest lot on campus).
  12. 40 CMU Push Presses (by CMU pile)
  13. Art Center Burpee Broad Jumps (2 lengths)
  14. 30 Brick Dips (@ low brick wall)
  15. 2 Career Path – Bear Crawl Loops (modified to be by front neon sign)
  16. 10 Maintenance Hand Stand push ups

We start out by randomly selecting a HIM to draw a card from the deck.  On the back of the card is written a location and an exercise.  We immediately do an all out sprint (Jailbreak) to that location and do the exercise.  Somebody then calls out a 30second count before the next person draws another card from the deck and we take off running.

Today our lucky winners chose #10, #8, #9, #11, #15, #16, and #1.

MARY:

Did Freddy Mercuries to the ACDC song Jailbreak. Each time they sang Jailbreak we did a Big Boy Situp.

CIRCLE OF TRUST/BOM: 

Emmanuel is His name.  He is with you! God is with us.  Live it, know it, believe it, and act on it.  In these hard times: ask Him questions. Talk to Him. Wait for Him. Trust Him. Have a close relationship with Him. He invites us to. He takes pleasure in helping, listening, challenging, teaching you.  You are his beloved child.  Every step, every second.  Remember that now and always.