Fitness. Fellowship. Faith.
THE SCENE: Fair, 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (IC)
| SSH |
| Windmill |
| Tempo Squats |
| 4-count Merkins |
| Mt Climbers |
THA-THANG:
| Mosey to JUCant Hill |
| 15 Burpees |
| 30 Freddy Mecurys |
| 45 Merkins |
| 60 Squats |
| Mosey to JUCOmanjaro |
| 60 Squats |
| 45 Merkins |
| 30 Freddy Mercurys |
| 15 Burpees |
MARY:
Just enough time to do one set of Hello Dolly’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Eph 4:29 — stressed how unwholesome talk ruins a witness (and how the converse is true)
THE SCENE: 60 with Misty Mountains
F3 WELCOME & DISCLAIMER
Apologies for the mislabels, and mis-anything.
WARM-O-RAMA:
A few of these, a few of those. Pre-cursers of criss crossy things to come.
THA-THANG:A
At base of JUCOManjaro. Each HIM within a team of 4 takes turns carrying a CMU to the top of JUCOManjaro. As they carry the CMU to the top they cross over to the other side of the road where they will find a orange cone with a exercise on it which they will do. There were 9 stations to get to the top which were labeled:
As the group finishes, do American Hammers with the CMU’s being passed from HIM to him in a back facing circle of HIM’s on their six. Keep doing CMU American Hammers until the whole group is in the circle. Switch directions a couple times.
MARY:
Take CMU’s back down to the A.O.
COUNT-OFF & NAME-O-RAMA
Had a fun time naming our FNG who is now Blackbox.
CIRCLE OF TRUST/BOM:
https://www.biblegateway.com/passage/?search=John+1&version=NIV
Through him all things were made; without him nothing was made that has been made. 4 In him was life, and that life was the light of all mankind. 5 The light shines in the darkness, and the darkness has not overcome[a] it.
Fellowship reference: https://fellowshipknox.org/wl?c=1 (5/5/2019)
ANNOUNCEMENTS:
Hardship Hill coming as well as Bridge.
THE SCENE: High 50’s and overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
The “Flight of the Hindenburg”
The “Crash Site”
MARY:
COUNT-OFF & NAME-O-RAMA
Total of 12 HIMs: Kenjo, Snaggletooth, Trolley, Spotter, Sty, Judge Judy, 5K, Erector, Bulldog, Booster, Chaco, Guano
CIRCLE OF TRUST/BOM:
The Hindenburg’s creators were silly enough to put a lavish smoking room on board. However, their primary job was to get people safely from point A to point B. Challenge: What’s your primary objective as a Christian, man, husband, father, friend, etc.? Do you focus on the tasks, easy things, comfort, etc.? If you can get 1 thing right in your day that’s actually important what would that be?
MOLESKIN:
Prayers for Guano’s grandfather’s funeral and Trolley’s wife’s health.
Good to see Bulldog come out to JUCO who normally posts at Asylum and Big Ball.
ANNOUNCEMENTS:
Trolley, 5K, and Judge Judy on Q next week at JUCO. Booster says it should be easy. I think that’s a challenge. 😉
THE SCENE: Plenty warm to work up a good sweat. Mostly clear. Air stinks kinda bad for some unknown reason…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x6 IC
Crabettes x15 IC
Outside plank heel touches x15 IC
Inside plank heel touches x15 IC
Tempo Merkins x10 IC
Tempo Squats x15 IC
THA-THANG:
Mosey to the restaurant courtyard by the Poke Bowl place.
Split into 2 teams. Each team has an identical pile of exercise cards.
One extra-large size die with numbers 1,2,3.
One team rolls the die. That’s the number of laps up the stairs and back around.
While that team runs the laps, other team works through the pile until laps completed.
When entire team returns from laps, other team rolls.
When pile is complete, set up a cone as a counter and start again.
See how many times each team can work through the pile.
Pile exercises:
15 Merkins
15 4-ct Monkey Humpers
10 Iron Mikes (each leg)
10 Squat Jumps
10 Burpees
20 Flutter Kicks
15 Carolina Dry Docks
20 BBS
20 4-ct Mtn Climbers
The die seemed weighted to roll 3’s… Lots of stairs for us!
Each team completed two trips through the pile, came out pretty even when time ran out.
Mosey back to the AO, stopping halfway for 15 4-ct Monkey Humpers on Hardin Valley Rd.
MARY:
Hey! We have some time for Mary this time!
20x 4ct LBCs
25x Hello Dolly IC
20x Flutter Kicks IC
4x Row Your Boat
COUNT-OFF & NAME-O-RAMA
8 HIMs made for 2 pretty evenly matched teams.
CIRCLE OF TRUST/BOM:
Even with the die rolling this morning, both teams came out pretty evenly in the end. I had no idea if it would work out that way or not. We don’t always know how things will turn out in life either, but rather than just random chance, the thing controlling our situation is an all-knowing God, who works things for our good. Even when we don’t understand what’s going on at the time…
MOLESKIN:
Great effort today! Both from the team-to-team competition aspect and the push within each team! Hitting those stairs really sucked, especially right after that opening sequence of Monkey Humpers, Iron Mikes, and Squat Jumps…
ANNOUNCEMENTS:
Hardship Hill coming soon – If you’re not registered, you should be! Abridged OEW benefit night Thursday 5/9.
THE SCENE: Beautiful 50 something.
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
15 SSH, 10 tempo squats, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
In an attempt to run around all of JUCO, begin mosey toward the Sophomore. At the four corners,
Continue run around the back of the maintenance building to the grassy hill. Run up the hill 5 times while zig-zagging around each tree. At the top, alternate with 15 diamond merkins and 15 lunges each leg. Squats at the bottom at the end until the 6 gets in.
Mosey to the small parking lot next to the pond and do 20 Flutter kicks IC. Run around the walk path and stop as instructed to perform exercises:
Cut off the walk path at the large parking lot northeast of the school.
Run to the next corner of the parking lot towards Hardin Valley road. Perform exercise at the intersections.
MARY:
LBC smoker: 10 of each of these LBCs, reverse LBCs (moving the lower body only), 6 inch LBCs (LBCs with legs straight and 6″ of the ground), and full-grown LBCs (regular and reverse together).
COUNT-OFF & NAME-O-RAMA
13 HIMS made it all the way around JUCO this morning!
CIRCLE OF TRUST/BOM:
Take time to appreciate the mothers and especially stay-at-home mothers in your lives. They do not get the credit they deserve, but try your best to remind them how important they are.
ANNOUNCEMENTS:
May 9th fund raiser for Operation Enduring Warriors at Abridged. May 19th Hardship Hill.