F3 Knoxville

Tag: Judge Judy

A Snow Day @ JUCO

THE SCENE: High 20’s and snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Motivator starting from 7
The Ole Miss Piss in honor of Lane Kiffin rejoining the SEC

THA-THANG:

Mosey to wall
Indian run Squats on Wall
Take CMU to Freshman hill
21’s Merkins @ top, squats at the bottom
Repeat until I  call time around 6:05-6:07
25 Calf Raises with CMU
20 Curls with CMU
15 Tri Ext with CMU
10 BBS with CMU
5 American Hammers with CMU
BTW @ wall hold for 1:00 min
Mosey to AO

We made it down to 7 on the 21’s, the snowy steep hill slowed us down and really made us pay attention to our footing.  Altar boy, however, was the human snowboard and flew down the hill repeatedly.
MARY:

Doomsday Clock (til we finish)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 12:9-16
If Jesus can go to Church when the Pharisees set him up to break laws, we can follow his example in the face of issues we may have with doctrine.
MOLESKIN:
Trolley’s work stress.
ANNOUNCEMENTS:
no announcements

JUCO Slaughterhouse revisited

THE SCENE: 53 degrees and Smoky
F3 WELCOME & DISCLAIMER

Identified 1 FNG- later to be named Hurri-can
WARM-O-RAMA:
Side Straddle Hops 10x 4-count

Tempo Squats 10x 4-count

Cherry Pickers 7x 4-count (SLOW)
THA-THANG:

  • Indian run from AO to new parking lot below sophomore hill, count off by 4s to create 4 groups; begin 4 station (20 rep per exercise) AMRAP.  Complete reps at your start point, then run 3/4 of a lap counter-clockwise to the next station, rinse and repeat.
  • Station 1- diamond walk + box cutters
  • Station 2- CMU pullovers + Big Boy Sit-ups (self-AAR; next time give a demonstration of CMU pullovers)
  • Station 3- Imperial Squat Walkers + 4-count Flutter Kicks
  • Station 4- Big (12″x8″x16″) CMU rows + Gas Pumps
  • Mosey back to AO

MARY:
60 seconds to spare upon return to AO, completed tempo squats until 6:15 on the dot.

CIRCLE OF TRUST/BOM:
Paraphrased C.S. Lewis- I want to live my life such that when I die, ALL of hell rejoices knowing that I’m out of the fight.  To be fighters, we not only have to be physically ready, but mentally as well.  I carried a rucksack through the beatdown to represent the burdens that we bear.  1 Peter 5 says “Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, CASTING ALL YOUR ANXIETIES ON HIM because he cares for you.”  As men, we tend to treat this action like fishing, and we cast our anxieties, burdens, and worries on God, only to reel them back in like a crank-bait.  We have to find a way to cut the line, and that can only be done through teamwork.  Use your support structure, use the team that has been created for you, not only at home, but within the brotherhood of F3.  The enemy prowls around like a roaring lion, looking for someone to devour.  We have to fight as a team, dropping our excess burdens in preparation for the fight.

ANNOUNCEMENTS:
Tomorrow is the deadline for the pre-order on Bro-lympics shirts, we need 2 more to complete it so that they’ll print them!

DOUBLE QUARTER-POUNDER W/O CHEESE PLEASE.

THE SCENE: Mid 40s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, LBACF, LBACB, CDD, TN Rockin Chair, Squats.
THA-THANG:
Mosey toward MRSA Field, stopping for a short bear crawl. At MRSA Field, perform the Double Quarter-Pounder (Run 25yd do 25 Merkins – Bernie back, Run 50 yds do 50 squats – Bernie back, Run 75yds do 75 Mountain Climbers – Bernie back, Run 100yds do 100 SSH – Bernie back, Repeat all for a total of two rounds.

Mosey to Field 2, continue running the 4 corners, stopping at corner 1 and 3 for 10 Jump Squats and Increasing 8ct BBs at comers 2 and 4.

Mosey to Rail Bars at water station: 11s – Pullups at station, Donkey Kicks at bottom.

Slowsy to playground for AMRAP: 5 Pullups, 10 Merkins, 15 dips

Mosey to bridge: PAX stack shoulder to shoulder holding Al Gores. Last man runs or traverses in any way he wishes to front. Continue in rotating fashion until bridge is crossed.  We had some bear crawls, burpee broadjumps, lunges, ninja rolls (Waxjob), and more.

MARY:
Cosmo tortured the men while the Q gathered his cones on MRSA Field.  Q returned and led about 2 minutes of Pickle Pounders, SSHs.
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Phillipians 4:7

The Q shared 5 practical steps that have helped him battle the “kaos” of life and cultivate an inner peace that surpasses understanding:

1. Surrender to total trust in Christ – this settles once and for all the ultimate question of where you will spend eternity.

2. Believe God’s sovereignty rules over all, including your life (all over the Bible).  This removes any fear or anxiety about your life and what happens to you.

3. Trust the Lord to meet all of your needs. This eliminates all concerns with not having enough.

4. Maintain a clear conscience. This protects the inner peace that you have.

5. Accept the way God made you. This prevents the stress and anxiety of trying to change things beyond your control.

MOLESKIN:
N/A
ANNOUNCEMENTS:
Prayers for Mrs. Junk

The Juco Jailbreak Tour – Emmanuel

THE SCENE:

drizzly & about 40 degrees.

F3 WELCOME & DISCLAIMER

Done while doing Thunder toes.

WARM-O-RAMA:

30 Seconds of each of the following

  • Thunder Feet
  • High Knees
  • Merkins
  • Iron Mikes
  • Imperial Squat Walkers to the right
  • Clap Jacks
  • Mtn Parkers

JUCO Jailbreak Tour

We renamed “The Juco Deck of pain” to the JUCO Jailbreak Tour because I like it better and it’s more of just the campus tour when we take out the two big hills (Mount Jucante and Jucomanjaro).  The full Jailbreak tour card set is here:

  1. 5 Rec Center Stair assents with the CMU  (right next to the CMU pile)
  2. 30 Railing Pull-ups (at the pull up stations )
  3. 50 CMU Curls (at the CMU Pile )
  4. 30 Lake Lunges (single count lunges at the lake)
  5. 30 Panther (top of Sophmore hill) Pickle Pounders
  6. Burpee Base Run ( 1 burpee per base on baseball diamond)
  7. 5 Stadium Hill Runs (on Success way)
  8. 30 Guard Rail Derkins (behind Maple Street)
  9. 3 Reverse Bear Crawl loop in front of ERC Building.
  10. Alternating Side straddles in Parking Lot 05 (go one full lot length – alternate on each row of stalls)
  11. Bernie two lengths of the Welcome Way Parking Lot (the biggest lot on campus).
  12. 40 CMU Push Presses (by CMU pile)
  13. Art Center Burpee Broad Jumps (2 lengths)
  14. 30 Brick Dips (@ low brick wall)
  15. 2 Career Path – Bear Crawl Loops (modified to be by front neon sign)
  16. 10 Maintenance Hand Stand push ups

We start out by randomly selecting a HIM to draw a card from the deck.  On the back of the card is written a location and an exercise.  We immediately do an all out sprint (Jailbreak) to that location and do the exercise.  Somebody then calls out a 30second count before the next person draws another card from the deck and we take off running.

Today our lucky winners chose #10, #8, #9, #11, #15, #16, and #1.

MARY:

Did Freddy Mercuries to the ACDC song Jailbreak. Each time they sang Jailbreak we did a Big Boy Situp.

CIRCLE OF TRUST/BOM: 

Emmanuel is His name.  He is with you! God is with us.  Live it, know it, believe it, and act on it.  In these hard times: ask Him questions. Talk to Him. Wait for Him. Trust Him. Have a close relationship with Him. He invites us to. He takes pleasure in helping, listening, challenging, teaching you.  You are his beloved child.  Every step, every second.  Remember that now and always.

Lifting one another up

THE SCENE: Wet ground, 50 degrees, calm and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:  10 bonus burpees as I fumbled the order of the F’s (don’t do that!)

Twinkle Toes (calf raise squats)
Tempo Squats
Baby Warrior Circles (Warrior pose with arm Circles)
Overhead Clap (as we numbered off 1/2)
THA-THANG:
Guardrail top and bottom: 3 laps, first with 15 exercises, then 10, then 5.  Half started with upper, half with lower

Tops: Tricep Dips & Dirkins on the Guardrail| Mosey to the light… then | Bottoms: Guardrail hops & Guardrail foot taps

Black snake (Slalom Indian Run) through Courtyard

Pair up and run 3 laps (15 on first lap, then 10, then 5) of Canyon Merkin, Partner carry up the ramp, swap and repeat, then mosey to Pull up bars for helping your partner do pull ups, and low pistol squats, then Mosey to cover for 15 bro-pees (high 5 burpee)

Finish on 30 calf raise, Bernie, Mosey, 30 Calf Raise, Imperial Walkers, 30 Calf raise, Bernie

CIRCLE OF TRUST/BOM:
Do not repay evil for evil but seek to do good to one another and everyone  1 Thessalonians 5:13
We need to be quick to forgive, not repaying evil for evil but actually seeking to do good for everyone.  This busy time of year you may be thinking you don’t have time to do one more thing or help one more person. But we have an awesome opportunity to help each other, and everyone: through prayer.

Friday’s COT by @FingerFood, he called out by name guys who have impacted and helped him – that process of calling people out by name is bold, and it’s powerful to encourage.  We have been called to boldly pray for one another (See James 5:16)

Today as you carried each other, literally, let this remind you of our chance to carry each other’s need before the Lord – and as a bonus, it isn’t sweaty, a little gross and personal space invading.  As you lift a guy up doing pull ups, we lift each other up to the Lord -that God’s glory would shine through their life.

There is Someone I know who lived this verse of doing good for one another and everyone perfectly –  His birthday is coming up.  I hope you know Him too.  He is Jesus and He died for you – He prays for each of you by name.

Today, the prayer time will included a chance to lift up for you by name: Your kids (kids in your life), Wife (or women in your life), Pastor, someone older (dad, shut in, elder, mentor), coworkers, HIM’s not there and even our enemies.

MOLESKIN:
21 HIMS for a powerful prayer time of lifting to the Lord one another and everyone – now continue to pray for people by name, listen to Lord’s calling to reach out, help, bless ans SEEK to do Good for the people you prayed for by name.