Curveball – Page 36 – F3 Knoxville

Miles of fun

September 29, 2021 Spotter

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7x Cherry Pickers, 10x Hairy Rockettes, 10x Tempo Merkins, 10x Tempo Squats

THA-THANG:
Reverse Indian run to the back left parking lot (the new one) with the front man dropping off for 3 burpees every 5 seconds.

In the newish parking lot from one side to the other performed a suicide ladder with HR Merkins and Bobby Hurleys. Went from 5 of each to 20 of each.

Mosey over to the coupon pile and pick a good one.

In the parking lot to the East of the maintenance building. Partner up for some DORA.

100 x CMU Swings
200 x BBS/LBC
300 x Curls/Tricep Ext

While your partner runs to the far end of the parking lot and back, work through the above exercises.

Mosey back to the concrete wall for some 11’s. CMU squats and 4xcount Calf Raises on either side of the road next to the retaining wall.

Mosey back to the shovel flag for a little Mary.

MARY:
20xImperial Walkers, 20xFlutter Kicks

COUNT-OFF & NAME-O-RAMA
5 for JUCO’s beatdown and 5 for JUCO: Rush
CIRCLE OF TRUST/BOM:

I’m bringing back the monthly challenge.

October JUCO monthly challenge:

The challenge for October is to set aside a block of 10 minutes every day for prayer/meditation. If you would like to join the challenge, like the post in the JUCO slack page and I’ll add you to the JUCO monthly challenge channel.

Philippians 4:4-9
4 Rejoice in the Lord always. I will say it again: Rejoice! 5 Let your gentleness be evident to all. The Lord is near. 6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
8 Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. 9 Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill work day on Friday and race on Saturday. Help out wherever you can.

Bear Crawl Crazy 8’s

September 20, 2021 Trolley

Welcome: it could rain …
Warmup
- Yoga with Trolley. Windmills, Cherry Pickers, Toe touches, Sky reaches, SSH, Upward Dogs, Splits, Right side, left side toe touches.
Workout
- Bear Crazy 8’s all around Campus. The Crazy 8 consists of:
  - Fast pace run of figure 8 route. Start in middle of 8 and go clockwise.
  - Back at starting of 8, bear crawl half of the eight (ending back at the middle)
  - Fast pace run of figure 8 route starting in the direction where the crawl left off.
  - Back at starting of your crawl end, bear crawl the second half of the 8.
- We repeated this four times around different terrain on campus. We hit some stairs, some grazzy knolls, some long parking lots and the inner Sanctum!
Warmdown
- 50 LBCs
- 50 Flutters
- 20 Side Crunches Left side.
- 10 Side Crunches Right side.
Word
- One of the best sermons I’ve heard anywhere was here at Fellowship Knoxville yesterday. https://middlebrook.fellowshipknox.org/live-mb (Sept 19, 2021). Often we hear sermons on Faith, Hope and Love, but not as often on Honesty, Gentleness, and Honor. Please Please listen to this sermon if you can. It will do your heart, spirit and soul good.
Wrap-up (Announcements)
- Hardship Hill Sign up.
- Q Sign Up
- IronPax Challenges.

40-30-20 Triangle

September 14, 2021 Curveball

THE SCENE:

Clear	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Clear	65 ℉	94%	65 ℉	2.7 mi/h	SSW

F3 WELCOME & DISCLAIMER.
I am not a professional. I have a phone. Workout as injuries allow.

WARM-O-RAMA:

20 – SSH
20 – Tie Fighters 10 forward 10 backward.
4 – Cherry Pickers

THA-THANG:
Mosey to large parking lot. A triangle is set up with 3 cones. At each cone, do 40 of first exercise, 30 second exercise, 20 of third exercise. Mosey to next cone. Three sets of exercises at each cone. After 3rd cone, mosey back to first and doing row two. Etc. So, nine stations of three exercises. Move at your own pace.

Do 40/30/20.
Cone 1
Merkins/Box Cutters/Calf Raises
Carolina Dry Docks/Flutter Kicks/Squat Jacks
Diamond Merkins/Hello Dollys/Monkey Humpers
Cone 2
Squat Jacks/Merkins/Box Cutters
Monkey Humpers/Carolina Dry Docks/Flutter Kicks
Calf Raises/Diamond Merkins/Hello Dollys
Cone 3
Flutter Kicks/Squat Jacks/Merkins
Hello Dollys/Monkey Humpers/Carolina Dry Docks
Box Cutters/Calf Raises/Diamond Merkins

After completion of 9 stations, mosey to CMU pile. Each PAX grab one CMU.
20 – Curls 4-cnt
20 – Triceps
20 – Thrusters
Short 1 minute mosey with a little Michael Phelps.
20 – Curls 2-cnt
20 – Triceps
50 – CMU press

Mosey back to AO.
20 – LBCs 4-cnt
10 – Flutter Kicks 4-cnt

COUNT-OFF & NAME-O-RAMA
8 men.
CIRCLE OF TRUST/BOM:

You never know when you’ll not be able to talk to those that are important to you. Reach out and do it.

MOLESKIN:
For the unsaid prayers in our hearts. For my recently deceased college roommate and his family. For my mother’s continued healing after broken hip.

ANNOUNCEMENTS:

Choose Your Own Adventure

September 8, 2021 5K

THE SCENE: Humid, but otherwise nice
F3 WELCOME & DISCLAIMER: Accomplished
WARM-O-RAMA:

SSH

Tempo Squat

Merkins

Hairy Rocketts

Mountain Climbers

THA-THANG:

Had a choice: Jucomanjaro Dora or Burpees at the Pond; Jucomanjaro won (we should’ve done a recount!)

Mosey to JUCAMANJARO (did some guardrail dips along the way)

3 Steps Forward, 2 Steps Back

Dora exercise – pair up doing 100 Merkins, 200 Squats, 300 LBCs

Partner ran up about 30 meters and came back to grab his buddy as we traversed the mountain

Mary at the top (Freddy Mercury, Hello Dolly, etc)

Mosey back to the AO, doing various exercises along the way

CIRCLE OF TRUST/BOM:

1 Pet 3:7

Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.

MOLESKIN:
We should strive in every endeavor (even the small things) to empathize with our wives and seek to honor them so that our prayer life may not be hindered. Always room to improve in this area for all of us

Memory @ Shamrock

September 7, 2021 Mermaid

THE SCENE: Beautiful Cool & Clear Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward and backward
Cherry Pickers
Tempo Squats
Tempo Merks
Mosey to the CMU Pile
THA-THANG:
72 pieces of cardboard were labeled with exercises, and we divided into two teams. Wee turned them over two at a time, trying to make matches. We did all of the exercises that were flipped over. This turned out to be too many cards. We made 3-4 matches total out of 36 exercises. We will pare this down and try it again soon!

MARY:
No specific mary, lots of ab work included in the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was Labor Day and we talked about the fruit of your work, referencing Matthew 7:15-20
MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill and Iron PAX