F3 Knoxville

Tag: Chaco

I like to crawl.

THE SCENE: Beautiful!!!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats

Moroccan night club

manly arm rotations up and down

tempo merkins

SSH

Man-Makers
THA-THANG:
Partner up!!

Sets of 100 merkins collective count

bear crawl

100 arm taps

bear crawl

100 Catalina wine mixers

bear crawl

100 squats

beae crawl

100 lunges

bear crawl

 

mosey to the sophomore

bear crawl to the top, 10 flutter kicks

cralw bear down, 10 hello dollys

mosey back to the large lot

go bakerds’ through the routine oyo sets of 20

 

MARY

5 Apollo creeds each arm

leg drops ( no idea exercon )

COUNT-OFF & NAME-O-RAMA

17 HIMS!!!

CIRCLE OF TRUST/BOM:
Never take a moment of life for granted

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Take The High Road

THE SCENE: Somewhat cool, not too shabby
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Tempo Squats, Flutter Kicks (x50, hehe), Tempo Werkins, TN Rock’n Chair
THA-THANG:
1) Alligator Crawl 50 yards, 3 Double Burpees, Frog Jump 50 yards, 3 Double Burpees

2) Side Straddle Run parking lines across the entire large student lot

3) 11s at L shaped drive-thru: Squat Wall Jumps — Body Builders

4) 7s at same location: London Bridges — Donkey Kicks

5) 100 yard Sprints, 1st place calls Ab Ex after each sprint. We did American Hammers (x50) Freddie Mercuries (x50) and LBCs (x50)

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
17 men, 1 FNG: welcome “Mermaid!”
CIRCLE OF TRUST/BOM:
From a recent work experience of the Q :

Take the highroad when you receive harsh criticism undeservedly.  Often, after the other person realizes their error, it opens an awesome door to share the Gospel – the same grace and forgiveness that makes you as a believer tick.  Follow what God says about these situations: rich in kindness, slow to anger. Then let Him work through you.
MOLESKIN:

ANNOUNCEMENTS:

Bump and Run

THE SCENE: 72°F, Cool, but still plenty humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Merkins x5  OYO
  • Imperial Walker x15 IC 4-count
  • Merkins x10 OYO
  • Imperial Squawkers x15 IC 4-count
  • Merkins x15 OYO

THA-THANG:
Mosey to the Courtyard
Four Corners w/Bump

  • Cone 1 – Merkins
  • Cone 2 – Jump Squats
  • Cone 3 – Mountain Climber
  • Cone 4 – Smurf Jacks
  • 5th group run a loop around the courtyard and bumps the group at cone 1

Rinse and repeat

Mosey to the hill behind the service shed
11s- Merkins at bottom and Squats at the top

Mosey back to the SP
COUNT-OFF & NAME-O-RAMA
15- Chaco, Kenjo, Mandolin, Sparkler, Spotter, Trolley, Weedwacker, 5K, Judge Judy, Sty, Booster, Erector, Finger Food, Anchorman, Archie (QIC)

CIRCLE OF TRUST/BOM:
“But this I call to mind, and therefore I have hope: The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness. “The Lord is my portion,” says my soul, “therefore I will hope in him.””
‭‭Lamentations‬ ‭3:21-24‬ ‭ESV‬‬
https://www.bible.com/59/lam.3.21-24.esv

Deck of Pain III – The finale

THE SCENE: 77 clear skies.
WARM-O-RAMA:

  • 25 SSH
  • 25 Merkins
  • 25 LBC
  • 20 Merkins
  • 20 LBC
  • 15 Merkins
  • 15 LBC
  • 15 Windmills
  • 15 SSH

THA-THANG:  The Deck of Pain Conclusion

As before in V1 and V2 of the JUCO Deck of Pain, we had 6 more stations to visit.  They were

  • 5 Rec Center Stair assents with the CMU  (right next to the CMU pile – then Jailbreak sprint to)
  • 30 Railing Pull-ups (at the pull up stations – then Jailbreak sprint to)
  • 50 CMU Curls (at the CMU Pile – then jailbreak sprint to)
  • 30 Lake Lunges (single count lunges at the lake)
  • 30 Panther (top of Sophmore hill) Pickle Pounders
  • Jucomanjaro Asscent

MARY & BOM:
Appologies for running late.  “Trust in the Lord with all your heart And do not lean on your own understanding.” Proverbs 3:5.  I don’t know how it all works but I know the one who does.  Attempted to encourage the men to really “lean” into the Lord and trust him.  What is “leaning”?  It is active faith, active trust.  It’s betting on the Lord. It is putting stock in the Lord.  It is saying, I can’t but I know the one who can.  Jesus is my guide. It is doing stuff that outright says – this will fail if He doesn’t come through.

A little repeat

THE SCENE: low 70s sweat fest
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo squats, 10 windmill, 15 Moroccan night club
THA-THANG:
Mosey to the playground, one of my favorite spots for a small circuit.

  • 10 pull-ups, run to amphitheatre
  • 20 derkins at the amphitheatre, run to the top of the hill
  • 10 burpees at the top of the hill
  • Repeat

Mosey to The Ridge

  • 15 Freddie Mercury IC
  • Run to the top
  • 15 squats
  • Repeat

Mosey to highschool track

  • Catch me if you can
  • 5 burpees
  • 10 merkins (Archie and Frenchie got an extra lap in!)

Mosey back to the shovel flag and then do a couple of sprints across the parking lot with 5 lunges each leg at the ends.

MARY:
The protractor, American hammers
COUNT-OFF & NAME-O-RAMA
4 strong today
CIRCLE OF TRUST/BOM:
YHC is probably one of the worst at socializing.  I don’t seek to develop relationships, but they are needed. I encourage everyone to get out of their comfort zone and try to make good friends because we need them to lean on sometimes.