THE SCENE: Warm and breezy F3 WELCOME & DISCLAIMER WARM-O-RAMA:
5 cherry pickers
50 SSH THA-THANG:
mosey to the back of the strip mall
run the length of the back of mall and for every door we hit, a Burpee = 15
Run the length of the front of the mall and a door is a Burpee = 10
Run over to the base of jucomanjaro
Bernie up to the first light poll
bear crawl for a 30 count
mosey to the first turn off.
10 count
mosey up to the power lines and do BBS waiting for the six
Bernie up to the top
Mosey back to the bottom stopping to do 20 4x Pickle punders at the power lines, turn off, and light poll.
Mosey to the front of the strip mall
Run the length of the front of the mall and a door is a Burpee = 10
run the length of the back of mall and for every door we hit, a Burpee = 15
Mosey to the parking lot
a modified route 66 every light we pass in the parking lot we do 5 4x monkey humpers
one round
start at the top of the row and bear crawl to the nextt light
crawl bear to the next night
bear crawl to the final light
Mary time head back to the AO
MARY:
40 hello dollys COUNT-OFF & NAME-O-RAMA
all tags assigned CIRCLE OF TRUST/BOM:
men, we need to hate porn and lust. I encourage everyone to have men in their life that they can walk in the light and that can help you when you’re tempted. Hate lust, it’s not OK to serve lust it will kill you and your relationships.
THE SCENE: A mild, dry, low 50 degree morning. F3 WELCOME & DISCLAIMER WARM-O-RAMA:
20 in cadence
Bat Wings: Arm circles forward/arm circles backward/seal claps/overhead claps
10
wind mill
10
burpees
10
tempo squats
.25-.5 mile mosey to warm up
THA-THANG:
150
Squat Thrusters for time
Complete the F3 Knoxville February Challenge
Record times, Mermaid will update all times on the website
Exercises in 4 corners, perform exercise, and rotate until time is called
Corner 1
Around the world Merkins, BBS, Squats
Corner 2
Werkins, LBC’s, Lunges
Corner 3
Diamond Merkins, American Hammers, Calf Raises (40)
Corner 4
Curls, tri ext, OH Press with coupon.
20 of each exercise
MARY:
No mary, ab exercises were included in the workout. COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Paraphrase the Prodigal son
Luke 15: 11-32
God will run to and and take you back even when you squander your opportunity.
He wants a relationship with you, and he will take you with your warts, and transgressions.
MOLESKIN:
Prayer Requests:
Pool Boy-His friend Linda has Lymphoma
Rosetta’s coworker Zachary committed suicide
Spotter & Gump’s mom is having surgery today related to the return of her breast cancer.
ANNOUNCEMENTS:
Bring food on Friday for the Wesley House.
OTB workout at Catholic High School on Thursday 2/27 5:30 AM
Q 101 workout at the Asylum on Saturday 2/29 7:00AM
Convergence at JUCO 3/28
THE SCENE: A brisk 22 degrees. F3 WELCOME & DISCLAIMER:Administered WARM-O-RAMA: Finkle Swings OYO
Moroccan Nightclubs x 10 IC
Seal squats x 10 IC
Merkins x 10 IC
Projectivator x 12 IC
Slow mosey to the retaining wall. Half of PAX go down the fence line, half stay up on the retaining wall. Both groups do exercises in cadence. On the fence – dips. On the wall – squats. Switchero.
Move to the guardrail. Half do tempo derkins. Half do mountain climbers. Switchero.
THA THANG:
Mosey to Jucomanjaro. We’re going on a rescue mission, men! Imagine that Jucomanjaro is an icy mountain and at the top is a frozen lake. We just received word that a husband and wife have fallen through the ice and need rescue!
Team DORA… Divide into two teams. One team attempts to scale the icy mountain (runs a set duration, then turns back to meet the other team), while the other team prepares for the rescue mission (performs exercises). Upon meeting, they switch roles.
…about half way through the workout, one team will make it to the top of Jucomanjaro, where they will find two posts (the couple needing rescue from the ice). They use the remainder of their time to move these posts down the hill. At the alarm, they run down and switch roles with the other team…
Each round is 5 exercises and the reps build on each other (e.g. Round 1 = 1 burpee, Round 2 = 1 burpee + 2 iron mikes, Round 3 = 1 burpee + 2 iron mikes + 3 imperial squawkers…)
Round 1: Team 1 runs 1.5 minutes then turns back. Team 2 does exercises.
1 Burpee
2 Iron Mikes
3 Imperial Squawkers (4 CT)
4 Clap Merkins
5 Mountain Climbers (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.
Round 2:
Team 1 runs 2.5 minutes then turns back. Team 2 does exercises.
6 Heals to Heaven (4 CT)
7 BBS
8 Parker Merkins
9 Bobby Hurleys
10 Carolina Dry Docks
BEAR CRAWL until you meet the other team – then SWITCH roles.
Round 3: Team 1 runs 3.5 minutes then turns back. Team 2 does exercises.
11 Twinkle Toes (single count)
12 Flutter kicks (4 CT)
13 Wide Merkins
14 LBCs (4 CT)
15 Pickle pounders (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.
Round 4:
Team 1 runs 4.5 minutes then turns back. Team 2 does exercises.
16 Merkins
17 Squats
18 Hello Dolly (4 CT)
19 Rosalitas (4 CT)
20 SSH (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.
Back to the shovel flag!
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
22 HIMs
CIRCLE OF TRUST/BOM:
We had two representations of two very real people, Larry and Chrissy Watters. Larry and Chrissy live in Nova Scotia, in a cabin on a lake. One winter when the lake had frozen over, they drove their ATV out onto the ice. The ice cracked under the weight, the front end of the ATV went through, and they rolled into the water. Fighting for their lives, they tried over and over to climb out but they couldn’t quite get themselves out of the freezing water. For 10 minutes they tried but made no progress. The ice water was sucking the life from their bodies. Freezing to death, they said their last goodbyes to each other and embraced. Then Chrissy remembered and said to her husband, “Larry, your Leatherman!!”. Larry had a Leatherman in his pocket! He took it out, stabbed the ice the ice with it, drug himself out, then got his wife out – they survived!
Can you relate to Larry and Chrissy Watters while they were in the ice water? Is there something that is sucking away your vitality – and, like Larry and Chrissy, you have tried over and over and over to get out – and nothing seems to work?
…a job that sucks, but you endure it out of obligation or because of momentum. But you get no joy from it and it is sucking away the best of you.
…an important relationship that has soured – or is just complacent? It feels like it is sucking your life away.
…a dependence on alcohol? If it is numbing you as a father, husband, or friend – then it is sucking your life away.
…pornography? You can’t stop yourself from looking at fake images of fake women – and it is impacting how you relate to your wife – and IT. IS. SUCKING. YOUR. LIFE. AWAY.
…or maybe it’s a dream that has gone unfulfilled. It would be a great thing for you – if only it would happen. And it is all the waiting and heartbreak that seems to be sucking your vitality from you…
Maybe you need different perspective on your challenge and a change to your strategy ([Chrissy] “…your Leatherman!”) By that I mean, maybe you need to explain your situation to a trusted friend and ask him, “what is something that I can do to make progress on this?” If he’s a good and wise friend, his answer might be hard for you to swallow – but you need to listen closely. His solution to your problem might be, “to get out of debt, you need to sell your house that you never should of bought because you can’t afford it”, or “to overcome your addiction to pornography, you need to get rid of every screen in your home and get a flip phone”, or “if you dream of a big family and haven’t been successful in getting pregnant, maybe it’s time to consider adoption”.
If you haven’t gained any ground on something that is challenging you and limiting the life that you are living, maybe its time for you to enlist a friend for their perspective and insights.
“The godly give good advice to their friends” (Proverbs 12:26)
“Let a righteous man strike me — it is a kindness; let him rebuke me — it is oil for my head; let my head not refuse it.” (Psalm 141:5)
“Faithful are the wounds of a friend…” Proverbs 27:6
MOLESKIN:
Prayers for Dart Gun’s father, Dave, and his ongoing battle with cancer (specifically medications). Continued prayers for Spotter’s mother and her battle with cancer. Prayers for Curveball’s family – they lost his nephew 8 years ago and the anniversary of that tragedy is hard. Praise and prayers for Slappy – his oldest daughter is a teenager!
T Claps for Spotter, the Co-Q today! This could not have happened without you, brother!
Hat tips to those who inspired the Q and Word today – Drifter for his crazy and hilarious-sounding Q at the Bombshelter a few weeks back and Pool Boy for his JUCO Word a couple of weeks ago, “Press on!”
Here’s a short story of Larry and Chrissy Watters;
ANNOUNCEMENTS:
OTB Bootcamp at All Saints next Thursday! This is a try-out for a potential new Cedar Bluff-based AO. Contact Mermaid for details.
Save the date! March 28th, 7:00am. CONVERGENCE AT JUCO, BABY!
14 stations along the Sophmore hill large loop. The stations start repeating at station number seven.
25 Flutters / Lunge to next station
25 Gas Pumps / Mosey to next station
25 Scissor Kicks / Spinning Crab walk to next station
Prep -recover Walk to next station.
Sprint to next station (this was about a 100 yard sprint)
Walk recover to next station.
Spinning Bear crawl.
Then the stations repeat but now you are at the other side of the four cornered loop. This was an AMRAP. We averaged at about 1.5 laps.
MARY:
My beloved deconstructed burpee crazyiness. The burpee machine.
Planks
Merkins
Frogs (in plank , bring feet to hands and back to plank)
Squats
Squat Jumps
Star Jacks
These six stations are evenly fanned out around a light pole. Two men at each station do the exercise until they are tagged. The group at station one run to the light pole tag it and run to next group to start doing their exercise. Each time station one gets tagged we all take 5 steps backward. Thus making the length and repetitions of the exercise longer because you don’t get tagged as often.
THE SCENE: Mostly Cloudy, 41°F, Feels like 37°F, Humidity 82%, Wind 6mph from SW – Thanks Frenchie F3 WELCOME & DISCLAIMER – Killed it WARM-O-RAMA:
Zero Burpee Warm-up. Always a favorite.
0xBurpees, 20xSSH, 2xBurpees, 10xWindmills, 4xBurpees, 10xLBAC fw&bk, 6xBurpees, 10xTempo Squat, 8xBurpees, mosey towards Sophomore Hill, stop for 20xflutter kicks, mosey some more, 10xBurpees THA-THANG:
At Sophomore Hill, grab a battle buddy for some original DORA 1-2-3:
100xMerkins
200xBBS
300xSquats
Mosey over to the coupon pile and grab one for a new exercise: The Noonan (Description per Exicon: Running up stadium stairs with a ruck on. Any form of weighted ruck or coupon up and downstairs. In Honor of F3 Naperville’s Steve Keough (F3 Noonan) who suddenly passed away while rucking.)
In honor of the passing of F3 Noonan just 2 days after he turned 50, we completed 50 collective trips up and down the stairs to the sports building with our RESPECT PAX leading the way. During this exercise I asked everyone to take a moment of silence to meditate on how blessed we are to have our health and to pray for those that don’t.
Mosey with your coupon over to the stadium. At the bottom of the hill perform the following starting with 10 reps of each and adding 10 reps after each round:
CMU Curls
CMU Tricep Extensions
CMU Swings
Run to the top of the Stadium Hill and perform 5 burpees to complete one round. Repeat adding reps until time was called.
MARY:
Mosey back to the shovel flag. COUNT-OFF & NAME-O-RAMA
26 HIMs; 3 Ruckers and 23 Boot Campers CIRCLE OF TRUST/BOM:
My favorite verse for quite a long time has been:
“And we know that all things work together for good to those who love God, to those who are the called according to His purpose.” Romans 8:28
Although this is my favorite verse, I used to apply it the wrong way. This verse does not guarantee that everything that happens to us in this life will benefit us in this life. It means that even when bad things happen to us in this world, if we maintain our faith and love in God, those things will benefit us in the life to come. The Bible does not teach that prosperity is something guaranteed to Christians, quite the opposite is true. We will be tried and persecuted in this life, but through those trials and tribulations we will grow closer to God. The things in this world are fleeting and ultimately meaningless if we don’t maintain our faith in God.
MOLESKIN:
Shoutout to all of our PAX that have earned RESPECT. You don’t know how much us young bucks envy the fact that you are still out here pushing us to get better. You have something that we may never have, but that we all hope to have when we are 50+.
It’s been awesome seeing JUCO grow as much as it has this last year. We’ve added JUCO: Rush on Wednesdays at 0515 and are still testing out JUCO: Ruck on Mondays at 0500. Come get ya some! ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
