F3 Knoxville

Tag: Judge Judy

Ring of Fire – Take 2

THE SCENE: a little chilly…around 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Side straddle hop (IC*15)

-Cherry picker (IC*10

-Imperial Walker (IC*10)

THA-THANG:

-Ring of Fire:

  • PAX circled up in plank position. Q will start with 10 merkins while PAX holds plank. Next HIM will do 10 merkins while PAX holds plank. Go around circle till finished.
  • Repeat Ring of Fire with Carolina Dry Docks.
  • Mosey  to maintenance building.

-Behind Maintenance Building

  • Ring of Fire with goblet squats (use coupons).
  • Ring of Fire with wide merkins
  • Mosey to Bagwell Building
  • Step ups and dips at 1 minute intervals, 10 second cool down (*3)

MARY:

  • Flutter Kicks (IC*15)
  • American Hammer (IC*15)
  • PAX contributed to last free exercises.

COUNT-OFF & NAME-O-RAMA

Archie, Booster, Chaco, Erector, Guano, Judge Judy, Kenjo, Spotter, Snaggletooth, Sweeper, Waxjob, & Onesie

CIRCLE OF TRUST/BOM:

Lead by example; be a Christian; act like a Christian

ANNOUNCEMENTS:

  • Hardship Hill – May 18, register and join the JUCO 5 hour team
  • 4th of July Parade – F3 & FIA will participate; kids will ride in trailers while we walk and pass our fliers about F3

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

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.

Sweet 16 Staircase Seabiscuit

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

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

Crawl bears anyone?

  • THE SCENE: 40’s clear…..crisp
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    7 cherry pickers IC
  • 20 SSH
  • 10  cobra merkins ea arm (a crowd favorite)
  • 10 wide grip merkins
  • THA-THANG:
    Mosey to the playground
  • 7’s pull ups at the bottom and 8ct BB up top
  • Mosey to little Everest (every time we stop at the bleachers for some decline wide merkins and diamond merkins IC)
  • start at the bottom and crawl bear to the top (everyone gave me a poopy face when they heard crawl bear) and complete 20 bobby hurleys, bear crawl down and 20 CDD. repeat decending by five reps every time.
  • Mosey to the bathrooms (more merkins on the way)
  • 7’s easy ups and burpees (about 50yrds away)
  • Mosey to upper field (yup more merkins)
  • 50yd sprints with 10 second rest in between (6 reps)
  • Mosey to AO

MARY:

20 box cutters IC

ATM’S

COUNT-OFF & NAME-O-RAMA
Welcome FNG dig dug!
CIRCLE OF TRUST/BOM:

Intercede for your wives just as Christ intercedes on our behalf. When we pray we need to always include our wives in our prayers. As husbands we are called to present her as holy and blameless. Pray for her greatest need, (same as ours) for her to have a deeper relationship with Jesus in her life.

MOLESKIN:

ANNOUNCEMENTS:
3rd F next Saturday after convergence at the asylum at 0700