F3 Knoxville

Tag: Judge Judy

JUCO Circuits

THE SCENE: 58 Degrees and a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Baby Arm Circles, Tempo Squats, Tempo Merkins – waiting on Trolley
THA-THANG:
Mosey to clean parking lot

  • Circuit Workout.  45 Seconds Work, 15 Second Recover between Stations
    • Squat w/ coupon
    • Merkins
    • Squat Side Walk
    • American Hammers
    • Side Lunge
    • Plank
    • Mountain Climbers
    • Wide/Diamond Merkins
  • 5 x 35 Yard Sprints.  10 Second Recovery in between
  • Repeat Circuit
  • 5 x 35 Yard Sprints.  10 Second Recovery in between

Mosey to Coupon Pile

  • Groups of 3 Circuit.  Work 30 Seconds.  15 Second Recover in between.
  • Curls
  • Tricep Extensions
  • Big Boy Sit Ups

MARY:
3 minutes of stretching after a tough week of workouts
COUNT-OFF & NAME-O-RAMA
19 HIMs this morning.  18 doing Circuits and 1 Rucking
CIRCLE OF TRUST/BOM:
Psalm 19:21 – “Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”

As we go through each day, we have our dreams and desires, but ultimately we need to put our faith in God’s plan for us and lean on His will and not our own.
MOLESKIN:
Praise for Mandolin’s asthma and shin splints, Prayer that we continue reaching out to our community and welcoming future FNG’s to our AO’s.

ANNOUNCEMENTS:
November 9 – Brolympics

JUCO Leg Day

THE SCENE: A cool, partly cloudy day with a beginning temperature of 59 degrees.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers
Baby Arm Circles Forward
Baby Arm Circles Backward
Arm Stretches


THA-THANG:

Indian Run to Sophomore hill
“El capitan” up hill (deep lunge with both hands on the ground)
Rocky Balboa (toe taps on curb)
20 pull ups on Handrail
60 Calf Raises toes pointed in, middle, pointed out  20 ea
Mosey To adjacent parking lot
Ascending Exercises at each interval.  7 intervals in total, ascending from 1-7.
Merkin/Bear Crawl at first stations
Monkey Humpers / Walking Lunges at second station
Groiners/Duck Walk at third stations
Pistol Squats (2 count, for each leg)/Bernie Sanders at final station
Mosey to parking lot
Suicides on parking lot
Mosey Back

MARY:

Windshield Wiper
American Hammers
LBC’s and Pickle Pounders

COUNT-OFF & NAME-O-RAMA
20 doing the boot camp, and 6 doing the speed work, for a total of 26
CIRCLE OF TRUST/BOM:
Matthew 22:35-40  Jesus’s most important commandments.  Love the Lord your God with all your heart and with all your soul and with all your mind.  And the second is like it: Love your neighbor as yourself.  All the Law and Prophets hang on these two commandments.

I shared about a struggle with a neighborhood kid who I am trying to love, but its challenging because of his behavior.  I am trying to embody the second commandment, but its a challenge I struggle with.  The challenge was issued to all men to take these commandments to heart and LOVE OTHERS.
MOLESKIN:
No Prayer requests
ANNOUNCEMENTS:
Food drive, Abscess will tell us when to bring food for pick up.  Brolympics on the Horizon.  Judge Judy challenged JUCO to hit 40 people by year end.  Mermaid picked up the Q at Equalizer Saturday, and encouraged HIM’s to attend.  Last week they had 3.

IRON PAX Week 3 Challenge

THE SCENE: JUCO at Sophomore Hill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats (had to get going)

THA-THANG:
IRON PAX WEEK 3 CHALLENGE:

10 (low bar) pull ups
15 burpee coupon jump overs
20 coupon curls
25 coupon thrusters
30 gas pumps

AMRAP within 43 minutes

MARY:
No time

CIRCLE OF TRUST/BOM:
Colossians 1:10:  so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God,

  • A call to grow spiritually, take inventory, and ensure that we’re living a life worthy of the calling of the Lord

“Fall”

THE SCENE: balmy not cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Cherry Pickers

Count of 1’s and 2’s
THA-THANG:

  • Indian run to Sophmore hill.
  • two locations to work out
  • Group 1
    • 11’s squats and merkins
  • Group 2
    • 11’s overhead press and 4c pickle pounders
  • After completing 11’s the groups switched locations
  • Mosey to drive through and 25 count reverse crunch
  • Run back to Flag

MARY:
Bug splats
COUNT-OFF & NAME-O-RAMA
21 HIM’s
CIRCLE OF TRUST/BOM:

Work hard and complete the tasks set before you men. Like our Savoir who worked perfectly to complete his task and said “it is finished”

No Burpees, just Belches

THE SCENE: Slightly cool, but too humid for it to matter
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
Cherry Pickers x6, SSH x30, Hairy Rockettes x10, Tempo Merkins x 10
THA-THANG:
Mosey to the large south side parking lot.

Belches: Crossed the large parking lot as a group sprinting to each line. Once at the line, hit the ground and wait for the six to arrive before completing 5 merkins. Pop-up and sprint to the next line. Repeated across entire parking lot. approx. 10 times.

Mosey to Sophomore Hill for some suicide ladder.

Suicide Ladder: Perform 5 Bobby Hurleys at the bottom and 5 Diamond Merkins at the top. Bernie up and run down the hill. Add 5 reps after each set for four rounds.

Mosey to Courtyard.

Remedial Dora 1-1-1: Battle buddy up for a remedial Dora workout (she never learned past 1). One partner runs down to the ERC building and crawl-bears up the stairs before sprinting back to courtyard to relieve partner who is working on:

  • 100xBBS
  • 100xStep Ups
  • 100xDips

Once finished, PAX performed some Mary until the six arrived.

Reverse Indian Run: The PAX then took the long way round back to the shovel flag with a reverse Indian run. Two lines were formed with the front man counting to 5 before dropping for 5 merkins and joining the back of the line.

MARY:
Pickle pounders…
COUNT-OFF & NAME-O-RAMA
20 HIMs with 1 FNG. Welcome Altar Boy! The only EH I’ve ever had tell me that 5:30am was “Perfect!”. 

CIRCLE OF TRUST/BOM:
When Paul wrote to the church in Corinth in 1 Corinthians, he criticized them for not diggin deeper into the word. When he helped establish the church there, he fed them the “milk” of the word and in the years since they had never moved onto the “meat” of the word. Those of us that have received the milk are expected to move onto the meat. If you have not taken it upon yourself to study the scriptures more deeply, I challenge you to do so. We cannot grow without proper nutrition, spiritually and physically.

MOLESKIN:
Today’s Q ended up being much more merkin heavy than I intended..oh well.
ANNOUNCEMENTS:
Iron PAX Week 3 on Friday