Kenjo – Page 15 – F3 Knoxville

JUCO 1500 III

December 19, 2019 Mandolin

THE SCENE: cold and clear, 25 degrees !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct Cherry Pickers, 10 ct side straddle hops 10 count baby arm circles forward, 1o ct baby ar circles reverse, all in cadence

THA-THANG:

The 3rd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus. each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.

https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0

The JUCO 1500 will be repeated on 2020-01-18!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

What message does this picture send to you? It makes me think about how Santa Claus represents Black Friday, our spend, spend, spend, consume, consume, consume culture and we take all of that to Santa Claus, yet we are supposed to be celebrating the birth of Jesus Christ, who lived his life as an example of the opposite of all these things. Ultimately we should focus more on Jesus and how he lived his life and less on gifts, presents, consuming and so forth

Image result for santa praying to jesus"

Prayer Requests

Poolboys cousin, Mailbox’s wife, Guard rails job, Gingers coworkers father, any other request I may have forgotten

JUCO Slaughterhouse revisited

December 16, 2019 Sergeant Slaughter

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!

The Bernie Bear

November 25, 2019 Trolley One comment

THE SCENE: 31 degrees and misty mountain madness all about.
✔ F3 WELCOME & DISCLAIMER :

Welcome to another episode of “Torture with Trolley”

WARM-O-RAMA:

Circle Burp – for about 25 burpees
51 merkins
51 guardrail dips
25 Australian mtn climbers
25 dancing crabs ( crab position with kicking legs )

Introducing The Clap Jack – a burpie, clap merkin, to star jack.

5 Clap Jacks

THA-THANG: The Bernie Bear

Up Jucomanjaro, switch every hundred feet

Bernie
Bear crawl

To corner

At corner do teams of four 100 foot sprints with mosey back. About 6 reps.

Then going down, do mosey and crawl bears alternating every 100 feet to bottom

Through parking lot do 5 more Clap Jacks and 15 more Australian Mtn Climbers

MARY:

51 Side Crunches
51 Bay City Scissors (4ct at 45 degs, 4ct at 1 degs)
15 Break Dancer Merkins (from lexicon)
51 Flutters
25 Crunchy Frogs (from lexicon)
51 Slutties – spread eagle flutters
20 Bropees (from lexicon – groups of two burpees with High Ten finish)

CIRCLE OF TRUST/BOM:
As I pray, make me willing to speak up, lift up, show up, and stand up for the ones Jesus loves and died for. Help me to forget myself and my needs so that I can enter their lives and their need to know their deliverer and experience new freedom”

ANNOUNCEMENTS:

Still having F3 on Black Friday!

Running with the Ducks

November 15, 2019 Nutmeg

THE SCENE: 38 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers
Side Straddle Hops
Baby Arm Circles
Tempo Squats
Tempo Merkins

THA-THANG:
Jog to the pond

At the pond, break up into 3 groups. Two groups will start at the same location and the 3rd group will start on the opposite side of the pond. The basis is a large Indian Run in groups.

Group 1 sprints towards Group 3. Meanwhile, Groups 2 and 3 start at the cones set up along the pond trail and do exercises at each cone. Once Group 1 catches Group 3, Group 3 then runs to catch Group 2… and so on.

10 Squats
10 Merkins
10 Lunges
10 Side Step Squats
10 American Hammers
10 Burpees
(Repeat above)

Jog back to the AO. Along the way, stop in a parking lot and do the following:

40 Calf Raises
Bernie midway
Jog back to curb
(Repeat above)

MARY:
Leg Crossovers and Burpees till 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Isaiah 54:10 – “For the mountains may depart and the hills may be removed, but my steadfast love shall not depart from you, and my convenient of peace shall not be removed”.

As we go through each day with distractions, sporting events, kids, work, trials and temptations, etc…. we can find ourselves at the end of the week exhausted and looking back we did not spend anytime growing in our faith with the Lord. Things will fade away, but have the reminder that God is a constant steadfast love that will never go away. Set time aside to build others up and grow your faith each week.

MOLESKIN:
Pray for Booster’s daughter.
ANNOUNCEMENTS:

JUCO Slaughterhouse II- Veterans’ Day Special

November 11, 2019 Sergeant Slaughter

THE SCENE: Clear, chilly, full moon; 6 point buck watched over the sophomore hill setup… he approved.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 10

Windmill x 10

Cherry Pickers x 10
THA-THANG:

Indian Run (last man up) to Sophomore Hill to celebrate Forrest Gump: partner up. PAX 1 “Shrimps” up the hill, LT Dan back down, and complete a Diamond Clock. PAX 2 celebrates legs with 10 “Mrs. Gumps” (monkey humpers w/sound effects), Range Targets down the hill, then Lunge Walks back to start point. Trade positions to complete the set.
Run Forrest Run to the CMU pile and bulldoze to the parking lot. Keep your partner and DORA 100 “Jennys” (modified hello dollys), 200 BBS with CMU, 300 pullovers (over-planned, no chance of completing in time allotted)
Mosey back to AO, complete side crunches to run out the clock.

CIRCLE OF TRUST/BOM:
“Greater love hath no man that to lay down his life for a friend”, many have made that sacrifice, but it sucks for everyone involved. I pray that none of you are ever put into that type of situation. “Husbands, love your wives as Christ loved the church”- we’re not getting nailed to a cross for them, so how do we love them? Visit 1 Corinthians 13- Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful…” If someone asked your wife to describe you, in full honesty, would patient and kind be the first words out of her mouth? Honestly, I’d be 0 for 9 on that list. As HIMs, we need to strive to be better at love, toward our neighbor, our family, our friends. We need to bring peace with us wherever we walk, not chaos. Walk into your home, your work, your church, your life, prepared to be humble and peaceful.
MOLESKIN:
Prayer requests: Commission’s friend and mentor Dillard passed away; pray for peace and healing for the loss. Nutmeg’s father undergoing a major surgery. Pete Billingsley’s health as he struggles with a dire heart issue.
ANNOUNCEMENTS:
Congrats to JUCO for taking the AO Brolympics title, and to Spotter for nearly beating Woodshack out of the individual title.