Kenjo – Page 20 – F3 Knoxville

All For His Glory

June 24, 2019 Judge Judy

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC (f)/(b), Tempo Merkins, MCs, Tempo Squats, Calve Raises
THA-THANG:
Mosey to East side of campus. 10 light poles (30yds-40yds apart) along road. Lunge to each pole, stopping at each one for 10 Werkins, 10 Merkins, 10 Diamond Merkins. PAX made 8 poles. No walking or running allowed – only lunging.

Slowsy to adjacent large parking lot. P1 does ab exercise while P2 does distance run. P2 returns and rescue drags P1 to next parking lane. Switch and repeat across entire lot.

MARY:
Imperial Walkers, Pickle Pounders, Freddy Mercuries, “Row Your Boat” by Waxjob.
COUNT-OFF & NAME-O-RAMA
Lucky 13
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31. Everything you do, do for His glory. You are either making Him look good, or making Him look bad. Choose the former – be a good ambassador for the Lord. in everything we do.
MOLESKIN:
Spotter told me his legs were shot before the workout……..I’m so sorry.
ANNOUNCEMENTS:
Prayers for Commission and his friend who is battling alcohol addiction.

Yee Haw

June 8, 2019 Shooter

THE SCENE: Perfect, damp and slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual thing player

SSH

T Merk

T Squat

Baby arm circles

Cherry Pickers

THA-THANG:

Mosey to Sophomore Hill

4 corners for 3 sets (40, 30, 20, 10 reps each set)

SETS 1,2,3: Merkins, Monkey Humpers, BBS

11s at the nearby parking lot

Burpees and Peter Parkers (Thanks Rocket!)

MARY:
Lil bit of flutter kicks and Imperial walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Marcus Aurelius

For not observing the state of another man’s soul, scarce was ever any man
known to be unhappy. tell whosoever they be that intend not, and guide not by reason and discretion the motions of their own souls, they must of necessity be unhappy.

MOLESKIN:
Good work guys, I was strugglin during the 11s!
ANNOUNCEMENTS:

Slaves to Grace, Not to Fear

June 4, 2019 Judge Judy

THE SCENE: Nice and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmill, Tempo Squat, Tempo Merkin
THA-THANG:
4 Corners: 40-30-20-10 (Merkins)

Sprints/Mosey back – (1) 15 Burpees, (2) 10 Body Builders, (3) 5 4x4s

4 Corners: 40-30-20-10 (Jump Squats)

CMU Curls – 40, run stairs

CMU Tri Ext – 40, run stairs

Wall Sits w/CMU extended while Partner does 100 1ct high knees (4 rounds)

Curb Walk – Plank position, hands on curb, walk hands length of curb (60 yrds) while in plank position (x2)

MARY:

Hello Dollies, Pickle Pounders

COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
Don’t give in to fear. Be a slave to Grace instead, maintaining an eternal perspective on daily fears/anxieties. Place everything with Christ and the hope we have in Him.
MOLESKIN:

ANNOUNCEMENTS:

Earn your burpees

May 24, 2019 Erector

THE SCENE: Humidity is here!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 mountain climbers, 15 Moroccan Night Club, 15 Imperial Walker, and 10 Windmill all IC
THA-THANG:

Mosey to the Sophomore. Start with 10 reps of the first exercise at each corner and add an exercise each time you complete a circuit. Bernie Sanders up the hill and run between each other corner. At round 4, you will be doing 10 squats, merkins, thrusters, and burpees at each corner.

squats
merkins
thrusters
burpees

Mosey to coupon pile, take one, and continue to the grassy hill. Complete 15 squat, curl, press, and tricep extensions in one motion. Leaving coupon at the bottom, run to the top and do 5 8-count body builders. Replace coupons.

Mosey to the middle of campus and perform 5, 10-count Body Bag Builders (add mountain climbers to body builders after the plank jack and before the merkin).

MARY:
Not really any time but we did 2 PCMBs (Prison cell merkin burpees).

COUNT-OFF & NAME-O-RAMA
12 HIMs today earned their burpees!
CIRCLE OF TRUST/BOM:
James 4:1-8 – Guard against letting the source of our strife being our on selfish motives. Resist the Devil and he will flee from you and draw near to God and He will draw near to you.
ANNOUNCEMENTS:
Convergence at Asylum on Memorial Day at 5:30 and coffeteria to follow.

Under Construction

May 20, 2019 Booster

THE SCENE: a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers (IC) 4 CT X 10
Morrocan Night Club (IC) X 10
Baby Arm Circles (forwards) & Michael Phelps (OYO)
Baby Arm Circles (backwards) & Michael Phelps (OYO)
Windmills (IC) X 10
5 burpees (OYO)
10 Tempo Squats (IC)
25 Side Straddle Hops
50 Calf Raises
Sprints
Mosey

THA-THANG:

Under Construction

AMRAP overhead press w/ CMU while partner does sprints; switch
AMRAP curls w/ CMU while partner does sprints; switch
AMRAP tricep extensions w/ CMU while partner does sprints; switch
AMRAP bentover rows w/ CMU while partner does sprints; switch
AMRAP squats while partner does sprints; switch
AMRAP big boy sit-ups while partner does sprints: switch
AMRAP burpees while partner does sprints; switch
Rinse and repeat for 30 minutes
Mosey

MARY:

Flutterkicks
Side Crunches (X each side)
Big Boy Sit-ups

COUNT-OFF & NAME-O-RAMA

Archie, Creamsicle, Erector, Guano, Gump, Judge Judy, Kenjo, Rocket, Snaggletooth, Spotter, Waxjob & Booster

CIRCLE OF TRUST/BOM:

Just like the parking lot at JUCO that will be under construction the next 18 months, we are under construction in our lives every day. Being under construction isn’t just the physical construction like me losing 40 pounds in the last couple of years. Our spiritual construction is critical to our development as a HIM. Some days, I do a decent jobs but most I do not. That’s why it’s so important in F3 to lead, support, encourage, listen, etc. each other.

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own;you were bought at a price. Therefore honor God with your bodies. – 1 Corinthians 6:19-20

Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. – Romans 12:1

So whether you eat or drink or whatever you do, do it all for the glory of God. – 1 Corinthians 10:31

…but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. – Isaiah 40:31

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. – 1 Timothy 4:8

I can do all this through him who gives me strength. – Philippians 4:13

ANNOUNCEMENTS:

Hardship Hill is coming up this weekend
Sign up to Q
We will probably have a convergence at the Asylum on Monday, May 27th for Memorial Day