F3 Knoxville

Tag: Judge Judy

Mtn

THE SCENE: Perfect, whatever that is to you

WARM-O-RAMA:
SSH x 15 IC

Phelps OYO

T Merkin x 10 IC

T Squat x 10 IC

Cherry Pickers x 8 IC

Burpees OYO x 5

THA-THANG:

  • Mosey to Jucomanjaro
  • At the bottom of the hill
  • Merkins + Flutters IC followed by 5 burpees OYO
  • Started a mosey up to the circle 1/3 of the way up

 

At circle

Merkins, flutters, squats IC

Lunges OYO

Superman swims 1 min

Run to the top

More merkins, flutters IC

30 BBS OYO

Indian Run down to the bottom

At the bottom

Merkins x 15 IC

30 Monkey Humpers OYO

Mosey to lot for 7s (Hand release and squats)

 

This workout had a lot of things IC and many other exercises were thrown in there based on how I thought the group was doing (turned it up and down on Q!)

MARY:
Mary was mixed into the workout

CIRCLE OF TRUST/BOM:
A friend of mine recently spoke of moments of grace in his life. He mentioned that these moments of grace give him faith.

I reflected on this for a week or so, as he is a good friend and mentor. A week or so later, I was at dog pound running my mouth as usual 🙂   I mentioned something about being a dad. Junk turned to me and said, “You know Shooter, I know your father. You should know that he is VERY proud of you.”

 

This struck me as interesting. Here was a moment of grace in my life. Trying to get better with men who want the best for me, but something more was provided. It was a graceful moment that offered utility. It again illustrated the need to say what needs to be said in the manner that conveys the proper meaning. I like to reduce this to something like pay attention and act on what you perceive to be true.

 

So, I made sure to go home and talk to my father. I tried to tell him all the things that needed to be said. That was great, but another thing happened a week or so later again.

 

I was visiting with a friend from out of town who is an artist as a hobby. He gave me a piece of his art and subtly mentioned that he would like some photos of it.

I took a note of it in my head and made sure to send him photos the next day. I perceived that he wanted the photos because he mentioned it but also I knew he found the work meaningful and valuable, which is why he gave it to me in the first place. I acted on that and made sure to send him photos. The next day he saw the photos and REALLY appreciated it.

TLDR-

Graceful moments have utility

Pay attention and act on what you perceive to be true
MOLESKIN:
Glad to be out here with you guys!
ANNOUNCEMENTS:
F3 Olympics—- Nov 3rd + 4th

Dealer’s Pain

THE SCENE:

Cool, crisp fall morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop x20 IC

Baby arm circles (forward and backwards) x10 IC

THA-THANG:
Mosey to soccer field on Watt Rd

Circle up at center of field for the Deck Of Cards

  • ♥️ 8-count body builders IC
  • ♦️ 4-count flutter kicks IC
  • ♣️ Merkins IC
  • ♠️ Squats IC
  • Aces – 10
  • Face Cards – 10
  • Number Cards – value
  • Joker – 50yd wind sprints

Mosey to goal line

100 yard wind sprints – 25%, 50%, 75%, 100% x2

Lunge to midfield

Mosey to baseline

Mosey to AI

MARY:
Dealer’s choice

Freddie Mercury x20 IC

Bridge

Starfish crunches x10

Side crunches x10 each side

COUNT-OFF & NAME-O-RAMA
10 PAX and 1 FNG – Plink – Joseph Gimness
CIRCLE OF TRUST/BOM:
Ephesians 2:1-10
MOLESKIN:
Let “But God” sit with you today

Bear Country

THE SCENE: The Juco Inner Sanctum
F3 WELCOME & DISCLAIMER 

We may look and act professional but rest assured we are not!

WARM-O-RAMA:
Mosey to CMU pile doing side staddles (both sides), Kereoke (both sides), bear crawl both directions, crab walk both directions,  bernie.  Each HIM carries CMU to inner sanctum starting gate.

BEAR COUNTRY:

Loop around the JUCO inner sanctum (around air vents) doing 25 yards of each of the following clockwise.

  • Bear Crawl
  • Sprint
  • Crab Walk (forward)
  • Bear Crawl
  • Kerokee (face inside)
  • Bear Crawl
  • Side Straddle (face inside)
  • Bernie
  • Bear Crawl
  • Sprint

For each loop completed move A block (any block) forward one spot.  Team is done when all blocks have reached 3. (thus Jack-rabbits can progress more than 3 laps until team is done).  When team has progressed all blocks 3 spaces then go counter clockwise around loop doing same exercises backwards. Back wards Bear crawl, backwards crab walk, Bernie turns into sprint.  Side straddles and Kerokee still face inside.  As before progress the blocks but now decrement them spaces.  Team is done when all blocks are back to beginning.

MARY:

20 bicycles

15 Hello Dolly’s

15 Scissor kicks

5 v-ups

COUNT-OFF & NAME-O-RAMA

Welcome “Bagger” FNG (Brock)!!

COT –

There is no one who can push you but you and God.  “Strive to enter through the narrow door; for many, I tell you, will seek to enter and will not be able.”
‭‭Luke‬ ‭13:24‬ ‭NASB‬‬

Burpeelicious Workout

THE SCENE: JUCO was pleasant this morning:  no rain and comfortable temperature with low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank-jacks, 15 SSH, 15 Imperial Walker, 10 Windmill, and 15 Moroccan Night Club
THA-THANG:

Mosey towards the Sophomore stopping halfway for 5 8-count body builders.  Continue mosey. Start with 5 reps of the following exercises (one at each corner) and increase by 5 the next two sets (i.e. 5, 10, 15 reps).  Burpees and breaking down the burpee.

  • burpees and Bernie Sanders up the hill
  • squats and run to next corner
  • merkins and run down to the next corner
  • thrusters and run back to start
  • repeat

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion.

Mosey over to hand rails near the middle of campus.  Complete 15 supine pull-ups and 5 burpees at each corner of the parking lot, running from one corner to the next (4 corners, thanks for asking Toto, 2 rounds total).  Collect the 6 and do 5 more burpees.  Mosey towards the flag.

Stop at the corner of the parking and complete 10 tempo merkins in cadence.  Bear crawl to next corner and sprint to the flag.

Circle up and begin a merkin “wave”.  1st PAX does 1 merkin, then the PAX to his right completes 1 merkin.  Repeat until all have complete 1.  All PAX are holding plank the whole time while they are not doing their merkins.  Increase reps by 1 until time is called.  Thanks to Fast-n-Easy for stepping it up on round 4 and encouraging all the PAX to complete the final round with hand-clap merkins.

COUNT-OFF & NAME-O-RAMA
10 PAX today
CIRCLE OF TRUST/BOM:
Not prepared for the Word this morning, I decided quickly to turn in The Word to James 1.  This one of my favorite passages. I read the first 8 or so verses.  Trials will come, but you will make it through them and be better in the end if you look to God for wisdom.  Ask God for wisdom, and he will give it if you ask without doubting but with faith.

ANNOUNCEMENTS:
Prayers for all those recovering from the Go Ruck event this past weekend.

Start Today

THE SCENE: 70 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 30 (IC)
-Burpees x 5 (OYO)
-Windmills x 15 (IC)
-Burpees x 5 (OYO)
-Cherry Pickers x 5 (OYO)
-Burpees x 5 (OYO0
THA-THANG:

    Mosey to Jucomanjaro stopping for some burpees along the way. More burpees at the bottom of the mountain. Mosey up a bit, stop for some Thrust-Merkins x 20 (IC), bear crawl up a bit more, 5 burpees, squats x 20 (IC), Bernie Sanders up a bit more, 5 burpees, mosey to the top for 5 more burpees, a quick breather and a little ab work. Mosey back to the bottom. Turn around and look back to the top. 5 double burpees, mosey up a bit, 5 double burpees, Mosey all the way to the top. Rest. Mosey back down and then to the AO start.  5 Double Burpees.

MARY:
-Hello Dollies x 20 (IC)
-Russian Twist x 20 (IC) called by Onesie
COUNT-OFF & NAME-O-RAMA
13 Pax
CIRCLE OF TRUST/BOM:
The very best time to plant a tree is 20 years ago. The second best time to plant a tree is today.  Take a moment today and reflect on something that you should have started already, big or small.  Saving for kid’s college, fixing a broken relationship, cleaning out the garage, developing a prayer life, etc.  Take the first step today.
MOLESKIN:
Two times up Jucomanjaro!!!!!!  Well done gentlemen.   Well done.