Kenjo – Page 26 – F3 Knoxville

JUCO Birthday Q

January 7, 2019 Erector

THE SCENE: JUCO AO, comfortable low 40’s temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Peter Parker, 15 mountain climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 tempo squat, 10 windmill
THA-THANG:

Mosey toward the grassy hill (Bartman, what was it called again?) near the maintenance building for some hill work. Starting from the opposite side of the road:

20 merkins at the bottom
bear crawl to the edge of the hill and run up the hill
20 squats at the top and mosey down
Repeat and then mary until the 6 is done
Do 2 more rounds with diamond merkins and sumo squats as the exercises.
One more round with 10 burpees at the bottom and 10 lunges each leg at the top

Mosey to the hand rails on the edge of campus for some more fun.

20 lunges, run to the edge of the parking lot and back
10 burpees, run to the edge of the parking lot and back
10 supine pull-ups, run to the edge of the parking lot and back
Mary until the 6 is done
20 box jumps, run to the edge of the parking lot and back
20 dips, run to the edge of the parking lot and back
15 supine pull-ups, run to the edge of the parking lot and back
Mosey back to shovel flag
MARY:
Circle up for some ring of fire hand clap merkins. All PAX hold plank as each person completes 1 merkin around the circle, then 2 hand clap merkins, and then 5 hand clamp merkins all together.
COUNT-OFF & NAME-O-RAMA
20 PAX at the AO this morning!
CIRCLE OF TRUST/BOM:
Lead by example. I have had similar WORDs before, but this one seems to stay on my mind a lot. Raising kids can be difficult especially considering the impact that we have on them with the way we act in our lives. Arguing is a big topic in the Erector household with my 6 year old boy right now. I caught myself yesterday telling him to stop arguing to which he responded “I am not arguing” and then I said “Yes you are!”. What did I just do? I argued about him arguing. So there I go leading by showing my son how to argue. Sort of the opposite affect that YHC intended. Remember how impactful you can be with even the small things in your day-to-day. Do your best to lead by example and look to Jesus as the ultimate example to follow in life.
MOLESKIN:
What a way to start off my birthday surrounded by a great group of HIMs early in the morning! Thanks to all who attended. See you in the gloom!
ANNOUNCEMENTS:
None today (forgot to ask!)

A little of this, a little of that…

January 2, 2019 5K

THE SCENE: 51 and nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All in cadence:

SSH

Windmill

Merkins

Mt Climbers

Tempo Squats

Imperial Walkers

Flutter Kicks

Burpees (OYO)

THA-THANG:
Indian Run to the Pond (about .6 mile)

– Circuit Training at the Pond

— Station 1 = 10 Burpos

— Station 2 =10 Catalina Wine Mixers

— Station 3 = 10:40 Captain Thors

— Station 4 = 20 Merkins

4 laps

Indian Run back to the AO

MARY:
N/A – no time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Romans 6:12-13, Integrity in all matters in the New Year

ANNOUNCEMENTS:
Lots of open Q slots, fill them

The 12 Stations of Christmas

December 24, 2018 Bagger

THE SCENE: 33 Degrees with clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10
THA-THANG:

Mosey to parking lot just north of AO and gather around the tree (light pole). Everyone gets 12 presents (stations). The PAX will perform the exercise at each station for 45 seconds. Every third station, QIC will call out an exercise that each PAX will do as a group for 45 seconds. Should make at least through all exercise at least 2 times.

Bicep Curls with CMU
Flutter Kicks
Overhead Press with CMU
Big Boys
Squats with CMU
Freddie Mercury
Triceps Extension with CMU
Plank
CMU Chest Press/Merkins
LBCs
CMU Pull Overs
Star Crunches

Extras (Every Third Station)

SSH
Imperial Walkers
Burpees
Lap around parking lot
Mountain Climbers
Parking lot suicides
Alternating lunges

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
7 PAX strong today
CIRCLE OF TRUST/BOM:

As most of you know, I’m in the process of getting a new job and relocating. It has been a very lengthy process with several hurdles along the way. I find myself constantly thinking about it and wanting it to hurry up. I basically wish my days away at times looking forward to the future because I’m not happy with my current work situation. Be happy with what you have and don’t constantly wish for other things. If you are always looking forward, you will not be able to enjoy the moment you have now.

Psalm 118:24 – This is the day that the Lord has made; let us rejoice and be glad in it.

MOLESKIN:
Safe travels to everyone for the holidays.
ANNOUNCEMENTS:

Interval training at JUCO

December 19, 2018 Erector

THE SCENE: Clear and 35 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Mountain climbers, 15 plank jacks, 15 SSH, 15 Moroccan night club, 10 wind mill (all in cadence).
THA-THANG:
After some high-knees, butt-kickers, and skips, start with a 2 minute interval run at about 1 mile race pace. After each interval, perform 3 exercises ( 10 squats, merkins, flutter kicks after 1st interval all in cadence). Wagon wheel to the six before performing exercises.

4 minute interval
10 Lunges OYO
10 Carolina dry docks in cadence
10 Freddy Mercury in cadence
2 minute interval
10 Monkey humpers in cadence
10 Diamond merkins in cadence
10 Hello Dolly in cadence
2 minute interval

Mosey to benches at middle of campus.

10 derkins (decline merkins), 10 dips, and 10 irkins (incline merkins) all in cadence.
Take a lap around parking lot.
10 LBCs, 10 6 inch LBCs, 10 reverse LBCs, and 10 full grown LBCs all in cadence.
15 box jumps civilian count, 10 Lunges each leg OYO, 10 squats in cadence.
Mosey to shovel flag.

MARY:
Merkins ring of fire. 1 merkin around the ring while all other PAX hold plank (Snaggletooth wanted to do clapping merkins, so he did). Then 1 merkin around the ring while all other PAX hole 6″ plank. Then 1 clapping merkin (your welcome Snaggletooth) and final round with 2 clapping merkins.
COUNT-OFF & NAME-O-RAMA
10 HIMs today
CIRCLE OF TRUST/BOM:
Luke 6:41-42. Don’t be hypocritical, but lead by example.
ANNOUNCEMENTS:
2nd F tonight at Printshop tonight, possible leadership development curriculum (let Booster know if interested).

Partners Make You Better

December 12, 2018 Bagger

THE SCENE: 30 degrees and clear skies! Great morning for a workout!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Flutter Kicks (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to center of campus and partner up. Starting with Dora 1-2-3 with 100 – Derkins, 200 – LBCs and 300 – Squats. PAX not performing exercise will make 1 lap around the circle and trade with partner on return. When your group is finished go into a plank or People’s Chair on the wall until all groups finished.

People’s Chair as a group for 1 minute after everyone is finished

More Partner Fun (All sets will be done by each PAX 3 times)

20 Incline Merkins with other partner doing Big Boys until Merkins are finished

20 Dips with other partner doing Flutter Kicks until Dips are finished

20 Shoulder Taps with other partner doing LBCs until Shoulder Taps are finished

5 Burpees with other partner holding a plank until Burpees are finished

When your group is finished go into a plank, Al Gore or People’s Chair on the wall until all groups finished.

Mosey back towards AO

MARY:

Imperial Walkers (IC) x 10, Tempo Squats (IC) x 10, Freddie Mercury’s (IC) x 10

COUNT-OFF & NAME-O-RAMA
16 HIMs got after this morning! Bonus points to the 6 PreRuckers Vagabond, Doubtfire, Spotter, Erector and Judge Judy!
CIRCLE OF TRUST/BOM:
There are obstacles/issues in life that you may not be able to face alone. In my circumstance, I had a major weight issue. I am not nor have I ever been a small guy. However, about 9 years ago I got up to 335 lbs. Being 6’ tall, I was severely overweight and at 25 headed down a bad path. With the support of my wife, I was able to lose 100 lbs over about 2 years. She kept me motivated to work out, meal planned and meal prepped for me. Without her, I would never been able to get where I am today. We all faces issues/demons in our lives. Don’t be afraid to ask for help whether it is from your spouse, family, friends or your F3 brothers.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill registration is live now