F3 Knoxville

Tag: Data

Mile High Club

THE SCENE: 26 degrees and windy, but hey it was dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Side to side mountain 🏔 climbers
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to Hard Knox parking lot

  • LBCs x 20
  • Flutter kicks x20
  • Crunchy frogs 🐸 x20
  • Mosey to JUCOManjaro
  • Sprint to the first hash mark.
    10 burpee’s
    Walking Lunges to the next mark
    20 flutter kicks in cadence
    Sprint to the next hash mark
    10 jump squats
  • Rinse and repeat x3
  • Then we sprinted to each hash mark and did a core exercises to the top.
  • We ran to the water tower stopping at the bottom for Hand Release Merkins x20
  • Mosey down Valley Vista
  • Ran the stairs at Tomo Poke
  • Mosey back to the flag

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:
Romans 8:37 tells us that, “You are an overcomer, and you will triumph.”

I don’t know who needed to hear that this morning, but it sure is reassuring to me. No matter what this world throws at us, we are ready and will overcome it.
Once we surrender to the shaping hands of the Spirit of God, He will not only “renew your mind” but transform you down to your very soul.
I think that’s where the magic 🪄 is!

Quote that I heard this week, “You cannot have a positive life and a negative mind.” – Joyce Meyer

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Camping Trip coming up in April. Details to follow.

Grit up the hill

THE SCENE: 32 Degree, Dry and Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills, Cherry Pickers, Bonnie Blairs, Butt Kicks, Newton’s cradle Merkins
THA-THANG:
Brief stop for some rocks (overhead claps, seal claps) at the guardrail (dips) before we headed to Jucomajaro and at each line did 10 or more of the exercises till we made it to the top (where there was a Jeep parked with someone in it).  Between the lines on the way up we alternated between bear crawl, bernie and mosey.

  • Newton’s cradle merkins
  • Burpee
  • Mtn Climbers
  • BBS
  • LBC
  • Side crunches
  • Downhill Merkins
  • Superman
  • Kick throughs
  • Imperial walkers
  • Squats
  • and a bunch of other things we called out on the way up and then did the same of on the way down.

MARY:
Enough time for some toy soldiers, flutter kicks and protractor
COUNT-OFF & NAME-O-RAMA
9 HIMS

CIRCLE OF TRUST/BOM:

Philippians 2 says: work out your salvation with fear and trembling.
Out here, God gives us the breath and the chance to be here.
We bring some good old fashion grit and make a trip up Jucomajaro
Or we are motivated to do more pushups than we would do on our own.
So thank you.
But The Christian walk isn’t like that. But we do bring something.

The difference is explained in the next verse:

for it is God who works in you, both to will and to work for his good pleasure.

I don’t have it figured out, we work at it. He does the work.  Pray that God will empower your spiritual life to be greater than just trying hard, but that God would move through you.

Burpin’ Bernie turns 3 y/o

THE SCENE: Cold, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

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

THA-THANG:
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.

MARY:
No time. Arrived at AO with 15 seconds to spare.

COUNT-OFF & NAME-O-RAMA
14 HIMs came out on the third anniversary of 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. Remember that the goal of F3 is not to workout, but to invigorate male leadership within the community. I hope that JUCO has done that for more men than just myself. Today marked three years to the date from my VQ. I was hesitant to step up and take the lead in a workout, but the constant encouragement (and badgering) from Judge Judy got me over the hump. Taking the lead of a group of men like those at JUCO has given me greater confidence in my ability to lead. I’ve been able to take that confidence and use it to take leadership in other areas of my life. These last three years have really pushed me to step up into more leadership positions and I’m grateful to the PAX at JUCO for that.

MOLESKIN:

Love the PAX at JUCO. These men have pushed me to hold myself to a higher standard.

ANNOUNCEMENTS:

nada

Stopping Around JUCO

THE SCENE: Cold, 25 degrees
WARM-O-RAMA:

High Knees
Butt Kicks
SSH
Tempo Merkins
Tempo Squats
Mt Climbers

THA-THANG:

Mosey to Road around JUCO (mostly Career Path Wy); stopping at every stop sign and doing the following each loop
10 Burpees
20 Dry Docks
30 American Hammers
40 Merkins
50 Squats
We got in 3 laps, about 2.4 miles
Mosey Back to the Flag

MARY:
Freddy Mercuries

Flutter Kicks

CIRCLE OF TRUST/BOM:

The God of Second Chances
I will restore to you the years that the swarming locust has eaten, the hopper, the destroyer, and the cutter, my great army, which I sent among you.
Joel 2:25 ESV
You may be going through your own set of “swarming locusts” (disappointments, failures, trials), but this verse shows how God, who even at times may bring these “locusts,” is faithful and true and will restore you in His perfect timing.

What love is not

THE SCENE: cold and a little breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to coupon pile for an AMRAP style workout.

  • 20 curls
  • 20 thrusters
  • Run up the stairs
  • 20 merkins
  • 5 toes to bar or 10 leg lifts
  • Run back down and to the left
  • At the end of the parking lot, 5 burpees
  • Run back to start
  • Rinse and repeat

MARY:
20 flutter kicks IC, 15 Heels to heaven, Protractor
COUNT-OFF & NAME-O-RAMA
14 enjoyed the chilly morning.
CIRCLE OF TRUST/BOM:
“Love is patient, love is kind and is not jealous; love does not brag and is not arrogant, does not act unbecomingly; it does not seek its own, is not provoked, does not take into account a wrong suffered, does not rejoice in unrighteousness, but rejoices with the truth;”-1 Corinthians 13:4‭-‬6 NASB1995

I thought I would share this passage as a reminder to us all how we should act. We need to remember to act with humility in all we do – no bragging. We should act honorably and think of others needs before our own. We should not keep a tally of all that someone has wronged us, but we should truly forgive. We should rejoice in the Truth.

MOLESKIN:
Great to be back leading a workout at JUCO!