Guano – Page 7 – F3 Knoxville

JUCO P.E. E.X.A.M.

April 3, 2019 Erector

THE SCENE: JUCO, low 40s, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 15 Moroccan night club, 10 windmill – all IC
THA-THANG:
Today at JUCO, we took an F3 version of the PE exam. YHC is taking the real one on Friday, so I thought a little inspiration was in order.

Mosey to the side of the maintenance building for the first letter of P.E. E.X.A.M.

P – Prisoner Cell Merkin Burpees aka PCMBs. Basically, a burpee with 3 merkins and pulling each knee to your chest between the merkins (see F3 Exicon).

Mosey to the grassy hill behind the maintenance building.

E – Elevens – merkins at the bottom and squats at the top.

Mosey to the middle of campus next to concrete bench/walls.

E – Escalator – 10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks around the walk path and mosey back to start.

X – Xs and Os – Starting position – On your back with legs and arms extended in an X position (all six inches off the ground). When QIC calls out “O” the Pax will move into a seated V position with arms and legs tucked into the body. Hold the position until the QIC calls “X”. PAX resume the X position with legs and arms 6 inches from the ground. Repeat as QIC calls the varying X and O position until halt.

A – Aiken legs – Done in succession with no rest — 15 Squats, 15 Box Jumps, 16 Lunges (8 each leg), 16 Split Jacks (8 each leg forward).

Mosey back to shovel flag for the last letter.

M – Mary – hello dolly, the protractor

MARY:
See above
COUNT-OFF & NAME-O-RAMA
10 PAX passed the test this morning!
CIRCLE OF TRUST/BOM:
James 1:2-8, 12 – the trials of life produce endurance to finish the race and pass the test. A crown of life is to be had, that is an eternal home in Heaven!
ANNOUNCEMENTS:
Hardship Hill sign-up, July 4th parade F3/FIA floats.

48th Birthday Bash

March 29, 2019 Booster

THE SCENE: 48 and awesome…the weather was 48 degrees too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers (IC) 4 CT X 10
Morrocan Nigh Club (IC) X 10
Baby Arm Circles (forwards) & Michael Phelps (OYO)
Baby Arm Circles (backwards) & Michael Phelps (OYO)
Windmills (IC) X 10
4 burpees (OYO)
8 Tempo Squats (IC)
48 Side Straddle Hops
48 Calf Raises

THA-THANG:

Get-N-Swoll – Dora Style

48 overhead press w/ CMU while partner does sprints
48 curls w/ CMU while partner does sprints
48 tricep extensions w/ CMU while partner does sprints
48 bentover rows w/ CMU while partner does springs
Rinse and repeat
Mosey

4 Corners – 12 Laps X 4 Corners = 48 (we finished…most of it)

Cardio – 4 burpees & 8 (4 CT) mountain climbers at each corner
Legs – 4 Bobby Hurleys & 8 monkey humpers at each corner
Upper Body – 4 merkin claps & 8 diamond merkins at each corner
Core – 4 supermans (w/ 2 second pause) & 8 big boy sit-ups at each corner
Rinse & repeat 3 times each
Jailbreak to AO

MARY:

48 Flutterkicks
48 Side Crunches (24 each side)

COUNT-OFF & NAME-O-RAMA

Welcome FNG – Commission!

5K, Chaco, Erector, Fast-N-Easy, Guano, Kenjo, Rocket, Snaggletooth, Spotter, Stye, Sweeper, & Booster

CIRCLE OF TRUST/BOM:

Stress and anxiety are tough to deal with and I feel like I’ve been dealing with more than usual worrying about my 16-year old daughter, the charity I lead (never enough money), and wondering if I’m fully serving my purpose on this Earth.

I know I shouldn’t worry or be stressed but I am. The scripture below is comforting and I trust things will be OK.

“The Lord is on my side; I will not fear.” Psalm 118:6.
“Yea, though I walk through the valley of the shadow of death, I will fear no evil; for You are with me; Your rod and Your staff, they comfort me.” Psalm 23:4.
“For all have sinned and fall short of the glory of God” Romans 3:23
“Which of you by worrying can add one cubit to his stature?” Matthew 6:27.
“Trust in the Lord with all your heart, and lean not on your own understanding.” Proverbs 3:5.
“But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.’” Matthew 19:26.
“Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” Matthew 11:28-30.
“For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” Jeremiah 29:11.
“And my God shall supply all your need according to His riches in glory by Christ Jesus.” Philippians 4:19.

MOLESKIN:

Thanks for humoring me with all of the 4, 8, & 48 numbers…my 80th birthday Q is going to rock!!!

ANNOUNCEMENTS:

Convergence tomorrow at the Asylum
Sign up to Q
Hardship Hill – May 18 – Sign up for the JUCO 5 team!!!

Sweet 16 Staircase Seabiscuit

March 27, 2019 Spotter

THE SCENE: Between 35-45? Not cold enough anyway.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Instant mosey to get things kicked off. We played some catch me if you can with the front-man performing 5 merkins before catching up to the PAX and becoming the six. Repeat from shovel flag to coupon pile behind maintenance building. Stop at maintenance building for the Warm-O-Rama.

16 x LBAC forward, 16 x LBAC backwards, 16 x SSH, 16 x Tempo Squats

THA-THANG:
Tomorrow kicks off the Sweet 16 games in the NCAA. Introduce the Sweet 16 Staircase Seabiscuit:

Round 1

16 x CMU Curls
16 x 4-count Merkins
16 x 4-count Squats
16 x 4-count Mountain Climbers
Run 1 lap on the stairs

Round 2

16 x CMU Curls
16 x 4-count Werkins
16 x 4-count Jump Squats
16 x 4-count Flutters
Run 2 laps on the stairs

Round 3

16 x CMU Curls
16 x 4-count Diamond Merkins
16 x 4-count Bobby Hurleys
16 x 4-count Hello Dollies
Run 3 laps on the stairs

Round 4

16 x CMU Curls
16 x 4-count Incline Merkins
16 x 4-count Iron Mikes
16 x 4-count Bicycles
Run 4 laps on the stairs

Round 5

16 x CMU Curls
16 x 4-count Derkins
16 x 4-count Single Leg Toe Touches
16 x 4-count Imperial Walkers
Run 3 laps on the stairs

Round 6

16 x CMU Curls
16 x 4-count Caronlina Drydocks
16 x 4-count Monkey Humpers
16 x 4-count Pickle Pounders
Run 2 laps on the stairs

Round 7

16 x CMU Curls
Run 1 lap on the stairs

16 total laps up and down the stairs completed! Good work men!

MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
7 HIMs gave it their all this morning.
CIRCLE OF TRUST/BOM:
Paul says: “For though I am free from all men, I have made myself a slave to all, that I might win the more. 20 And to the Jews I became as a Jew, that I might win Jews; to those who are under the Law, as under the Law, though not being myself under the Law, that I might win those who are under the Law; 21 to those who are without law, as without law, though not being without the law of God but under the law of Christ, that I might win those who are without law. 22 To the weak I became weak, that I might win the weak; I have become all things to all men, that I may by all means save some. 23 And I do all things for the sake of the gospel, that I may become a fellow partaker of it.”

This verse from 1 Corinthians is one of my favorites. It is important that we strive to be approachable to others that we might get closer to them to influence them for the sake of Christ. However, I sometimes apply this verse incorrectly by allowing myself to transform into a person that God would not want to be when I am around certain people. This verse indicates that we should strive to be all things to all people that we might save some. I believe the hard part of this endeavor is maintaining one’s character. I need to strive to better preserve my character as I seek to influence others for Christ.

MOLESKIN:
Good pre-run with Judge Judy and Erector. Plenty of options available for some extra credit at JUCO, get some!
ANNOUNCEMENTS:
There is a convergence of all the AO’s this Saturday at the Asylum with a thrid F to follow at the Lookout. Try to be there!

DOG TURDS AND PICKLE POUNDERS

March 25, 2019 Judge Judy

THE SCENE: Low 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tennessee Rockin Chair, Cherry Pickers, Good Mornings, SSHs
THA-THANG:
Mosey to strip center stairs and patio across street from campus, stopping for 10 Burpees along the way. Form teams of 3.. P1 – Exercise, P2 – Run Stairs, P3 – (timer) runs “L” of parking lot. When timer P returns, Ps rotate roles. Repeat until team goals reached.

Watch out for the pile of dog turds Onesie’s dog left in the parking lot!….. Goooooood boy.

Exercise Goals: 100 Burpee Squats, 200 Werkins, 300 Jump Squats
Mosey to Maple Street parking lot
4 Corners – 2 Rounds, Reps of 50 round 1, 40 round 2. Exercises were MCs, Hello Dollies, 6inch LBCs, and Pickle Pounders (strategically right by the road).

COUNT-OFF & NAME-O-RAMA
13 HIMs
CIRCLE OF TRUST/BOM:
Focused on one leadership trait we can learn from Christ’s example: Integrity. Maintain it. Leaders who lose it, lose the trust of those being led. Constantly study your heart and compare actions to God’s instruction and Christ’s example. A great resource from pastor John Piper: desiringgod.org
MOLESKIN:
Kudos to Spotter for making the Pre-Ruck.
ANNOUNCEMENTS:
3rd F

Who is the hardest person to lead???

March 22, 2019 Belding

THE SCENE: Dark, clear, and cool – 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
40 SSH

20 Overhead Claps

20 Seal Claps

20 Big Arm Circles – Forwards and Backwards

Michael Phelps OYO
THA-THANG:
Barkley Inspired Workout – 3 Laps around main loop with 4 stations – 20 reps of exercises at each station –

Merkins
Mountain Climbers
Squats
Hand Release Merkins

Welsh Dragons – 2 Sets till 5

MARY:
Hello Dolly’s; Flutter Kicks; Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Who is the hardest person to lead? Yourself…

Five Action Points to be a leaders with self-discipline

Develop and follow your priorities
Make a disciplined lifestyle your goal.
Challenge your excuses.
Remove rewards until you finish the job.
Stay focused on results.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.