Kenjo – Page 18 – F3 Knoxville

JELLYBODY TOTEMPOLE

August 11, 2019 Judge Judy

THE SCENE: Reeeeaaaaaallll Niiiice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, OH Claps, Tempo Merkins, Box Cutters, Tempo Squats
THA-THANG:
Jelly Legs: Hold Al Gore 30 sec, 30 Squats, Run, Repeat. Hold Al Gore 20 sec, 20 Squats, Run, Repeat.

Jelly Arms: Hold Merkin at 6inches 30sec, 30 Merkins, Run, Repeat. Same – 20 sec, 20 Merkins, Run, Repeat.

Totem Pole: Perform exercises in descending order at indicated numbered reps (12-1), Run. Upon return do the same but eliminate the top exercise on the list.

MARY:
100 Calve Raises
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:
These workouts are often challenging and hard to get thru. Often, we dig deep and use each other to push thru. Do the same in your spiritual walk. We face challenges, temptations daily. When those times come, do what we do out here.
MOLESKIN:
N/A

ANNOUNCEMENTS: Convergence

Intro of the Mallets

August 7, 2019 Abscess

THE SCENE: 68 degrees w Lightning off in the distance
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seal Clap SSH x 20 -enough of that let’s get busy
THA-THANG:

Mosey with over sized Mallets x 4 taking turns doing 20 thrusts while others do high knees when Q says halt
first station Burpee run up long hill stopping at cones to do 3 Burpees =21
Second station Dora Trifecta w Curls, Triceps, Presses using 25lb plates , BB runs to cones 10 Dive Bombers
Third station Ab Kracken
Forth station Death Crawl (Bear crawl stopping at every cone Merkins x3) across parking lot
Fifth station Tunnel of Love
Sixth station BB up Run opposite direction around square when meet do 15 party cake BBSs

MARY:

Ring of Fire w Merkins 3,2,1
COUNT-OFF & NAME-O-RAMA
20 Strong w Hercules(Tank) as Co-Q

Mandolin, Booster, Anchor Man, Judge Judy, Stye, Erector,Kickflip,Archie, Trolly, Spotter, Sweeper, Gump, KenJo, Pool Boy, Murmaid, 5K, Nutmeg, Swanson, Ribbed, Abscess
CIRCLE OF TRUST/BOM:
Genesis 4:9 Are we our brothers keeper. Yes. This is a crazy time for our country. It may feel like things are out of our control and hopeless. Stay focused on helping those around you and in your life. We will have opportunities to help others so don’t neglect. God is the one in control.
MOLESKIN:
We all struggle with something…pray for one another.
ANNOUNCEMENTS:
Convergence at the Big Ball and 3rd F to follow

Ladders!

August 5, 2019 Erector

THE SCENE: JUCO,
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climber, 15 Moroccan night club, 10 Windmill
THA-THANG:
Mosey to middle to campus for the first round of ladders. The ladder is performed by starting with 20 reps of an exercise and then running to a designated location. Perform 19 reps and then return to the original location. Repeat until you reach 1 rep. There are 3 squarish areas. The first corner and the opposite corner diagonal from the start of the second square will be the exercise locations. Squats will be the first exercise.

Next, mosey to the stairs behind the maintenance building and grab a coupon. Here we did a modified ladder and started with 20 curls at the bottom of the stairs and 18 merkins at the top, decrementing each exercise by 4.

Final stop is at the large parking lot southwest of campus. We did a suicide style series here with 20 flutter kicks starting at the light pole. When then ran to the next parking bay and back for 20 more flutter kicks. Repeat to each parking bay down to the next light pole.

Mosey/jailbreak to the shovel flag.

MARY: 10 Freddie Mercury

COUNT-OFF & NAME-O-RAMA
20 HIMs today.
CIRCLE OF TRUST/BOM:

Phil. 2:3 – Being selfish is probably the biggest problem in the world. Take traffic for example. If everyone was courteous and gave people more space to drive, I theorize that virtually all traffic problems would be non-existent. We can accomplish this by being less selfish. Put others before yourself and be part of the solution.

ANNOUNCEMENTS:

Convergence and 2nd F August 10th. Convergence is at Big Ball, aka World’s Fair Park. 2nd F will follow convergence.

I like to crawl.

July 29, 2019 FastandEasy

THE SCENE: Beautiful!!!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats

Moroccan night club

manly arm rotations up and down

tempo merkins

SSH

Man-Makers
THA-THANG:
Partner up!!

Sets of 100 merkins collective count

bear crawl

100 arm taps

bear crawl

100 Catalina wine mixers

bear crawl

100 squats

beae crawl

100 lunges

bear crawl

mosey to the sophomore

bear crawl to the top, 10 flutter kicks

cralw bear down, 10 hello dollys

mosey back to the large lot

go bakerds’ through the routine oyo sets of 20

MARY

5 Apollo creeds each arm

leg drops ( no idea exercon )

COUNT-OFF & NAME-O-RAMA

17 HIMS!!!

CIRCLE OF TRUST/BOM:
Never take a moment of life for granted

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Take The High Road

July 28, 2019 Judge Judy

THE SCENE: Somewhat cool, not too shabby
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Tempo Squats, Flutter Kicks (x50, hehe), Tempo Werkins, TN Rock’n Chair
THA-THANG:
1) Alligator Crawl 50 yards, 3 Double Burpees, Frog Jump 50 yards, 3 Double Burpees

2) Side Straddle Run parking lines across the entire large student lot

3) 11s at L shaped drive-thru: Squat Wall Jumps — Body Builders

4) 7s at same location: London Bridges — Donkey Kicks

5) 100 yard Sprints, 1st place calls Ab Ex after each sprint. We did American Hammers (x50) Freddie Mercuries (x50) and LBCs (x50)

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
17 men, 1 FNG: welcome “Mermaid!”
CIRCLE OF TRUST/BOM:
From a recent work experience of the Q :

Take the highroad when you receive harsh criticism undeservedly. Often, after the other person realizes their error, it opens an awesome door to share the Gospel – the same grace and forgiveness that makes you as a believer tick. Follow what God says about these situations: rich in kindness, slow to anger. Then let Him work through you.
MOLESKIN:

ANNOUNCEMENTS: