F3 Knoxville

Tag: Data

JUCO Metric #1 January 2022

THE SCENE: Misting, dark, and cold. Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops in cadence 25
5 burpees OYO
Windmills in cadence 10
Arm rotations forwards in cadence 12
Arm rotations backwards in cadence 12
Cherry Pickers in cadence 6
Tempo Squats 10

THA-THANG:
Mosey to the coupon pile. Grab a coupon, set a 30 min timer, and get after it…

Metric Workout #1
(Every man will need 1 CMU)
Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.
The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.
Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.
It will look like this:
25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.
Once through the entire circuit is 525 reps (burpees do not count toward total).
How many cumulative reps can you complete?
Enter your Total Rep Count on the form.
This workout will be used to set your baseline score.  We’ll repeat it in July and you can see how your King is accelerating!

Mosey back to the flag with a Jail Break

MARY:
No Time…
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Faithful : the 5th pillar
The verse for this pillar is Matthew 25:23

“The master said, ‘Well done, my good and faithful servant. You have been faithful in handling this small amount, so now I will give you many more responsibilities. Let’s celebrate together!’”
Matthew 25:23 NLT

Be Full of Faith! Keep giving and you will never be without!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Rampart 7a tomorrow. Clown Cars leaving JUCO at 6:15a

Commandments

THE SCENE: mid 30s JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky, merkins, squats, cherry pickers and mosey.
THA-THANG:
Warm up with the Friday challenge, modified in order to condition the body for pain Friday and hopefully avoid injury.  You’re welcome.

  • 25 Curls, 50 yd run, 1 burpee, 50 yd run
  • 25 Heavy Squats, 50 yd run, 1 burpee, 50 yd run
  • 25 OHP, 50 yd run, 1 burpee, 50 yd run
  • 25 CMU Swings, 50 yd run, 1 burpee, 50 yd run
  • 25 Thrusters, 50 yd run, 1 burpee, 50 yd run
  • 25 Blockees, 50 yd run, 1 burpee, 50 yd run
  • 25 Triceps, 50 yd run, 1 burpee, 50 yd run
  • 25 Shrugs, 50 yd run, 1 burpee, 50 yd run

5:39 – 50 yd lunge and twist, 50 yd toy soldier, 25 yd worlds greatest stretch, 50 yd sprint, 50 yd burnee

moroccan night clubs, little baby arm circles forward, back, seal claps and overhead claps

MARY:
LBCs, American Hammers, flutterkicks, hello dollies, leg circles, heals to heaven, superman tempo, superman swims.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Let’s talk about the commandments.  Actually, not the 10 from the Old Testament.  John 14:15 reads, “if you love me, keep my commandments.”  Jesus came not to abolish the law of the Old Testament, but to fulfill and since I profess to love Jesus, I’d like to know what are His commandments.  Thought about an entire journey through the Bible to discover them, but realized someone has to have thought of this too…so I googled it.  And sure enough there are 38 (39) commandments in the New Testament from Jesus.  Let’s go over all of them now…j/k.  We discussed a few, The Greatest Commandment, The Golden Rule, Mark 11:25-26 Forgive, John 3:7 Be Born Again, and John 15:4 I am the Vine.
MOLESKIN:
Thought it very cool that a person from Maryville, TN popped up from a world-wide search with a nice list and nice website.  Commandments of Jesus (trusting-in-jesus.com)
ANNOUNCEMENTS:
Friday heavy max out day. Prayers for Cardinal, may he rest in peace, his family and the Rampart AO.  Memorial Workout Saturday 7am at Rampart.

Showing Love to the Duck Pond

THE SCENE: Chilly 40 degrees, but no rain…

WARM-O-RAMA:

SSH
Failure to Launch
Diamond Merkins
Mt Climbers
TN Rocking Chair

THA-THANG:

Mosey to the new math building–4 corner warm up
10 Dips IC
20 Flutter Kicks (IC)
20 Diamond Merkins
30 Squats
Mosey to the Pond
Run around the pond twice – stopping at each “corner” and doing the following
10 Burpees
20 Freddy Mercuries (2-count)
20 Diamond Merkins
30 Squats
Mosey to the courtyard
20 Step Ups
3 corners – 20 2-count flutter kicks, 22 Diamond Merkins, 30ish Squats
Mosey to 05 Parking Lot
Run across the lot stopping at light posts and doing 10 Iron Mikes
Monkey Humpers at the end

MARY:
Hello Dolly

CIRCLE OF TRUST/BOM:

Heb 11:6 And without faith it is impossible to please God, because anyone who comes to him must believe that he exists and that he rewards those who earnestly seek him.
Friday Erector talked about Fellowship, so I thought I’d continue the discussion on the 3rd F.  This passage could easily be taken out of context, but let’s look closer.  We have two areas of action (AFTER coming to him) – believing in God and earnestly seeking him.  What does that look like?  Earnest is more than a flippant prayer before a meal or dragging yourself out of bed to attend church in a robotic manner.  There is a fulfilling life to one who EARNESTLY seeks God, spending time with him, learning how to please Him through diligently studying and committing His Word to your heart.  Don’t just believe he exists (even demons do that), but resolve today to EARNESTLY seek him.

Forgetting the Past

THE SCENE Chilly and 30 degrees, otherwise nice

WARM-O-RAMA:

SSH x 20
5 Burpees OYO
Mt Climbers x 15
Tempo Merkins x 15
Freddy Mecury x 30
Tempo Squats
Baby Arm Circles

THA-THANG:

Mosey to Sophomore Hill
4.5 Corners — 20 Burpees > 30 Squats>5 pullups > 40 Merkins > 50 flutter kicks
Mosey to the Picnic Tables
Dora-up: 100 Dirkens, 200 Hello Dolly, 300 Squats (DNF)

 

MARY:
Pickle Pounders, Flutter Kicks, LBCs

CIRCLE OF TRUST/BOM:

Phil 3:13-14
13Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, 14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

MOLESKIN:

While we take time this Christmas season to reflect and prepare to experience the joy of Jesus’ birth, it can be a trying time for some as the draws to a close.  Let us forget those things we have left done (and those things that we shouldn’t have done) and press forward towards the goal for which we have been called heavenward

ANNOUNCEMENTS:
F3 Christmas party this Saturday at Butter Knife’s house!

Generosity Requires An Attitude of Gratitude

THE SCENE: 55 and the rain was gone…almost not like the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins X 10
  • Mosey

THA-THANG:

CMU Work

  • 20 Overhead Press
  • 20 Tricep Extension
  • 20 Bentover Rows
  • 20 Curls
  • 20 Squats
  • Run around the block
  • Rinse & Repeat

MARY:

  • 20 Hello Dollies
  • 20 Big Boy Situps
  • 20 Flutterkicks
  • 40 LBCs
  • 1 minute plank
  • 20 Pickle Pounders
  • 20 Merkins
  • 20 Squats

COUNT-OFF & NAME-O-RAMA

13 men including Bagger visiting from Atlanta – Bagger is an OG from JUCO and moved 4 four years ago

CIRCLE OF TRUST/BOM:

What is Generosity?  It can be defined as “the virtue of giving good things to others freely and abundantly.” When we think deeply about this definition, three parts stand out clearly. Generosity is giving “good things”, giving “freely”, and giving “abundantly.”

We can deepen our experience of generosity by moving from acts of generosity to cultivating an attitude of generosity. When we embody an attitude of generosity, the good things we share expand out from deep within our hearts as an offering of freedom.

When we practice generosity, the “good things” that we give can take many forms. Certainly, some “things” are tangible items like toys, blankets, and food. Giving material things to help others is both a valuable and needed act of generosity. We can also give things like our time, our talents, and our full presence when we serve.

There is a very important lesson surrounding generosity: everyone connected to generosity wins – the recipient, the giver, and all who learn of it. Generous living is a wonderful way to live!

SHOW UP!!!  By showing up to make other’s loads lighter!

As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.  Audrey Hepburn

Matthew 25:40-45 New International Version

40 “The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’

41 “Then he will say to those on his left, ‘Depart from me, you who are cursed, into the eternal fire prepared for the devil and his angels. 42 For I was hungry and you gave me nothing to eat, I was thirsty and you gave me nothing to drink, 43 I was a stranger and you did not invite me in, I needed clothes and you did not clothe me, I was sick and in prison and you did not look after me.’

44 “They also will answer, ‘Lord, when did we see you hungry or thirsty or a stranger or needing clothes or sick or in prison, and did not help you?’ 45 “He will reply, ‘Truly I tell you, whatever you did not do for one of the least of these, you did not do for me.’

MOLESKIN:

Some of my information I received from All-Pro Dad’s; I’m speaking about “generosity” this Friday to 225 fathers and kids at Hardin Valley Elementary School

ANNOUNCEMENTS:

  • Sign up to Q/VQ
  • Christmas Party at Butterknife’s this weekend
  • Christmas Parade opportunities coming up
  • If you will be JUCO’s point person for Hardship Hill, let Butterknife know