F3 Knoxville

Tag: Chaco

Short Circuit at JUCO

THE SCENE: 40*, drizzly
F3 WELCOME & DISCLAIMER  – Yup
WARM-O-RAMA:
10 Cherry Pickers, 10 Rockettes, 10 Overhead Claps, 10 Tempo Merkins
THA-THANG:
Mosey to the courtyard for a round of 11’s with incline merkins and box squats. Jump over the brick wall in between sets.

Mosey to the brick pile.

Circuit training: 5 stations of exercises to be performed as a circuit with a lap around the retention wall after each station. The stations were:

  • 15 – Over-the-Shoulder Sandbag Toss (50lbs and 40lbs options)
  • 10 – Burpees
  • 25 – CMU Rows
  • 15 – CMU Swings
  • 25 – CMU Curls

We completed approximately 3-4 circuits before heading back to the AO. Kudos to Bagger for taking the initiative to carry the sandbags the 1/2 mile back to the AO.

MARY:
20 – Flutter Kicks (Erector)
COUNT-OFF & NAME-O-RAMA
13 HIMs came out on hump day
CIRCLE OF TRUST/BOM:

“If you pray for rain, take an umbrella.”

This phrase has always stuck with me when I consider the things I pray for. If you’re going to ask for God to intervene in your life, you need to have faith that He will do so. Our faith is manifested in the belief that God will answer our prayers. Ezra is a great example of this principle. When Ezra made plans to travel from Babylon back to Jerusalem he refused an escort from the King. He knew he would be traveling a long distance through hostile land, but he insisted that he did not need an escort because he had prayed to God for protection. Ezra had faith that God would answer his prayer and he acted on this faith. The next time you pray, don’t forget to take your umbrella.

MOLESKIN:
Shoutout to Bagger and Judge Judy for joining me on the pre-ruck and to Erector for knocking out a pre-run. We’d love to grow the pre-ruck/pre-run group. Come on out at 4:45 for some extra credit.
ANNOUNCEMENTS:
Bring snacks this week and next for the kids at the Wesley House.

The new Oak Ridge AO is set to start up on February 5th and will be on Tuesdays. Contact Erector if you are interested.

B.R.I.C.K.

THE SCENE: 14 degrees, windy, CAH
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 20 IC

Team Mosey
THA-THANG:
Complete the B.R.I.C.K. Between each set, run a  “down and back” in parking lot. Constant motion…

  • Burpees: 2-4-6-8-10, 10-8-6-4-2
  • Rocky Balboas IC: 2-4-6-8-10, 10-8-6-4-2
  • Incline Merkins: 2-4-6-8-10, 10-8-6-4-2
  • Captain Thor’s: 1:4 Ratio… 1:4, 2:8, 3:12…. 10:40. PAX leading PAX on this one. Nice to see the guys collaborate and figure it out…
  • King Kong Thrusters: 2-4-6-8-10, 10-8-6-4-2

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

BRICK A singular positive Habit that is Advantageous to the individual or others.

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

Levels of Burpin’ Bernie

THE SCENE: 40ish and damp, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Windmills
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Mosey to rails. Battle buddy up and knock out 100 inverted rows as a team while one HIM runs down in back in the parking lot before relieving battle buddy.

Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. Shoutout to Erector, Judge Judy, and Trolley for making it all the way to level 10!

MARY:
No time. Arrived at AO with two minutes to spare.

COUNT-OFF & NAME-O-RAMA
18 HIMs came out to support me for my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Christ addressed the church in Laodicea in Revelation 3 saying, “‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” The church had become complacent with where they were spiritually and Christ reprimanded them for it. Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally. 

MOLESKIN:

Shoutout to Erector for knocking out a long pre-run and to Bagger and Judge Judy for joining me in the pre-ruck.

ANNOUNCEMENTS:
Bring snacks on Wednesday and Friday for the kids at the Wesley House.

Invisible Pay Check, Invisible God

THE SCENE:  20’s, but hey, it’s Friday Yo!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x10 (IC), 4ct Mountain Climbers x10 (IC), Groiners x10 (IC), Windmill x10 (IC), Morrocan Boat Clubs x20 (IC), Failure to Launch x5

THA-THANG:

  • 11’s – Mosey to East Parking Lot, 2 sets of stairs separated by a comfortable distance. Burpees, run down stairs to street and Boo Boo Bear Crawl 10 paces (switching legs at 5 paces) toward other set of stairs, mosey up stairs, Donkey Kicks. Head back – same route, same way. Rinse and repeat until grinder completed.
  • Mosey to CMU Pile on opposite side of campus: Grab a coupon – 30 Curls, 30 Push Press, 100 Calf Raises, Run stairs up to building, touch wall and head back.
  • Mosey to Sophomore Hill Parking Lot:  Route 66 – At every light pole (6 total): 10 Diamond Pushups, 10 Plank Jacks, 10 Bobby Hurleys

MARY:
Cheat Sheet gave us a tutorial of the proper way to do pushups to failure. Thank you, brother!

COUNT-OFF & NAME-O-RAMA

9 Strong

CIRCLE OF TRUST/BOM:

Q shared his New Year’s resolution – to spend a year studying God’s character and trying to mimic Him in his daily walk.  He then shared the following excerpt from an article he researched on God’s invisibility…..

LIKE MY PAY CHECK THESE DAYS, WHY DOES GOD REMAIN INVISIBLE?

I don’t think there’s anything that makes living the Christian life more difficult than the fact that the Lord we serve is invisible to us. You know the expression in our culture “Out of sight, out of mind.” It’s very, very difficult to live your life dedicated to someone or something you cannot see. Often you hear people say that when they can see it, taste it, touch it, or smell it, they’ll believe and embrace it, but not before. This is one of the most difficult problems of the Christian life: God is rarely perceived through our physical senses.

On the other side of the coin, I would say that one of the greatest hopes set before the Christian church is the promise in the book of John, “Beloved, now we are children of God; and it has not yet been revealed what we shall be, but we know that when He is revealed, we shall be like Him, for we shall see Him as He is” (1 John 3:2). The Latin there means “as he is in himself.” That is to say, that which is totally concealed from our eyes right now we will see in heaven.

Scriptures tell us uniformly that no person shall see God and live; this is because God is holy, and we are not (see Exod. 33:20 and 1 Tim. 6:15). Even Moses, as righteous as he was, pleaded with God on the mountain to let him have an unveiled look at God’s glory. God only allowed him to catch a refracted glimpse, but he said to Moses, “My face shall not be seen.” Why is that? The problem is not with our eyes but with our hearts.

In the Sermon on the Mount, Jesus made the promise that someday a certain group of people would see God. Blessed are those who mourn, for they shall be comforted. Those who hunger and thirst shall be filled. Blessed are the pure in heart, for they shall see God. It’s because we’re not pure in heart that God remains invisible, and only when we’re purified will we see him.  This can only happen thru faith in Christ.  

– Tough Questions with R.C. Sproul

MOLESKIN:
Thanks to Erector for the pre-run and good mumblechatter.

ANNOUNCEMENTS:
None.

Elevation Training

THE SCENE: 38 degrees and clear skies!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 20, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Tempo Squats (IC) x 10, Tempo Merkins (IC) x 10, Box Cutters (IC) x 10

THA-THANG:

Mosey to Jucomanjaro.  Ascend Jucomanjaro stopping for PT along with the way.

PT# 1

  • 10 Burpees, 20 Tempo Squats (IC), Lunges (10 each leg), 15 Hello Dolly (IC), 40 LBCs

PT# 2

  • 20 Merkins, 20 Big Boys, 20 Flutter Kicks (IC), 50 Mtn Climbers, 20 Shoulder Taps

PT# 3

  • 10 Burpees, 20 Tempo Squats (IC), Side Lunges (10 each leg), 15 Freddie Mercury’s (IC), 15 SSH (IC)

PT# 4

  • 20 Merkins, 20 Big Boys, 20 Flutter Kicks (IC), 50 Mtn Climbers, 20 Shoulder Taps

PT# 5

  • 10 Burpees, 20 Tempo Squats (IC), Lunges (10 each leg), Side Lunges (10 each leg), 20 Big Boys

Mosey back to AO

MARY:

20 Tempo Squats (IC), 10 American Hammers (IC), Captain Thor made it 4/16, 20 Merkins

COUNT-OFF & NAME-O-RAMA:  12 HIMs killed it today! Bonus points to Judge Judy, Doubtfire and Spotter for joining me on PreRuck!

CIRCLE OF TRUST/BOM:

“Man Plans, and God Laughs.”  This was a saying my wife shared with me when we were discussing 2018 and everything that transpired this past year.  2018 was an exciting and stressful year for us with many things happening personally and professionally.  We are both meticulous planners and like to have everything in order.  With my job situation, we have been reminded that just because you want something to happen a certain way, that doesn’t necessarily mean that is how it is supposed to happen.  You have to have faith that everything happens for a reason and it will work out appropriately.

Proverbs 19:21 – Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails.
MOLESKIN: Prayers for Pink Eyes father as he deals with cancer

ANNOUNCEMENTS: Judge Judy on Q this Friday!  Come out and support him at JUCO!