F3 Knoxville

Tag: Kenjo

A Waxjob Classic

THE SCENE:  50 and a little drizzly.  Perfect!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Cherry pickers
Michael Phelps
Knee Tap Merkins x 10 IC
Mountain climbers

Quick mosey – stop for flutter kicks

Quick mosey – stop for Hello Dolly

THA THANG:

(Hat tip to Waxjob – he led this Q two years ago)

Mosey to the Tomo courtyard with a couple of stops along the way.

Split into 2 teams. Each team has an list of exercises.

One die with numbers 1,2,3.

One team rolls the die. That’s the number of laps up the stairs and back around.

While that team runs the laps, other team works through the exercises until laps are completed.

When entire team returns from laps, other team rolls.

When list is complete, set up a cone as a counter and start again.

See how many times each team can work through the list.

Exercises:

  • 15 Merkins
  • 15 4-ct Monkey Humpers
  • 15 Carolina Dry Docks
  • 10 Iron Mikes (each leg)
  • 20 Flutter Kicks
  • 10 Squat Jumps
  • 20 BBS
  • 10 Burpees
  • 20 4-ct Mtn Climbers

Mosey to the guardrail for 15 chest-tap merkins + 25 dips

Then to the big lot.  Sprint to 10 islands, stopping at each for a burpee

MARY:

Single file shuttle run back to the flag.  Every 10 seconds, front man falls off and does freddy mercury until the back of the line passes.  As you pass the man on the ground, shout out his F3 name.

Sleeping hillbillies L&R IC

Boat and canoe – Waxjob Classic

COUNT-OFF & NAME-O-RAMA

17 for the bootcamp + 2 rushers

CIRCLE OF TRUST/BOM:

Almost 2 years ago, I came to my first JUCO F3 bootcamp and Waxjob led that awesome workout.  I was hooked – and JUCO has been a special part of my life ever since.  The Word this morning was about how unique and special this group is…

Early in the biblical story of Daniel, the nation of Babylon besieges Jerusalem – plundering the Temple of God and kidnapping some members of noble families.  Among the captives brought back to Babylon, where they would be taught to rule like Babylonians, were Daniel and his three friends; Hananiah, Mishael, and Azariah.  Once in captivity, they were given Babylonian names in order to conform to the culture; Belteshazzar, Shadrach, Meshach, and Abednego – and they were placed into service of Babylon’s King Nebuchadnezzar.

Two years later, Nebuchadnezzar had a nightmare and issued a threat to his sorcerers and counselors (whom Daniel/Belteshazzar was then among), “Tell me what my dream was and what it means – or you’ll be torn limb from limb and your houses destroyed…”  Picking up in Daniel 2:17-18, “Then Daniel went home and told his friends Hananiah, Mishael, and Azariah what had happened.  He urged them to ask the God of heaven to show them his mercy by telling them the secret, so they would not be executed along with the other wise men of Babylon.” .  Daniel urged his friends to pray with him in his time of need.  Did you catch what Daniel called his friends?  When he needed true friends, Daniel found the men whom he knew in a special way.  He had a history with these men, and he called them by the names that few others in Babylon knew them as; Hananiah, Mishael, and Azariah.

At JUCO, we call you by another name and we know you as few others do.  The only people who call you by your F3 name are the men who come out in the gloom with you…and they know you as a man who pushes himself to be better each day.  Those men do burpees in the rain with you…they sweat with you… they challenge you…they pray with you….  It is such a unique and special thing, and I don’t know of a better group of men out there.  Nowhere else do you see men doing what we do out here.

My challenge this morning was simple: To get all the benefits of F3, be engaged with this unique tribe.  It’s not about showing up for workouts, but about really having a community of men to live your life with.  If you’re not now, then how?  Start by sticking around after the photo to talk with another HIM about something besides the workout – family, life, struggles, victories, vacation plans – whatever…  Text some of these men throughout the week.  Post something on Slack for all of us to see.  Share a meal with another HIM – preferably including your families.  Live life together.

F3 JUCO is a special community of special men.  I’m grateful to know you all and want to you feel like part of a unique team.

Proverbs 27:17

Iron sharpens iron, and one man sharpens another.

MOLESKIN:

Prayers for Booster’s father and mother-in-law.  Prayers for Sty’s employee.

Cosmo is the Trivia King.

ANNOUNCEMENTS:

Keep the donations for Safe Haven coming through the end of the month!

We didn’t melt…

THE SCENE: A wet 55 degrees.
F3 WELCOME & DISCLAIMER
Good morning!
You gentlemen are here for F3. That stands for fitness, fellowship, & Faith. This is a free workout. You are here on your own volition. I do not know your injuries. Modify if necessary. Modification does not always mean backing down if something is too easy, I encourage you to add on. Covid guidelines make sure you maintaining 6 feet of space and we will not be sharing equipment. Let’s get started!

WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Side straddle hop in cadence 20
THA-THANG:

  • Mosey to the large parking lot w/ the person up front falling off for 2 burpees after a 5 count
  • Soccer drill on the curb
  • Walking lunges to the next line 1 burpee
    Bernie back

    Sprint two lines 2 burpees
    Bernie back

    Bear crawl back to the 2nd line
    Flutter Kicks x20
    Repeat from new starting point

  • Mosey with the person in the back weaving to the front to the coupon pile
  • 10 Blockees run up the stairs and do 5 pull ups
  • 20 Thrusters run up the stairs and do 5 pull ups
  • 30 Curls run up the stairs and do 5 pull ups
  • Flutter kicks in cadence
  • Mosey to the flag stopping for flutter kicks and Freddy Mercury

MARY:
Mucho Chesto

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:
So what’s the #1 commandment? Put God first.
What did Jesus say was the 2nd most important commandment?
Love thy neighbor as much as you love thyself.
Why is this so difficult?! That’s a question. Why?!
Our neighbor doesn’t necessarily mean our next door neighbor. It could be anyone we encounter.
The truth is, we don’t know what someone is going through and a simple act of kindness or a smile can be a game changer.
I challenge you to be kind to everyone you encounter this week. Volunteer your time to help someone , give blood, a simple smile can go a long way. Do it even if you don’t get a “Thank you” or a smile back. That’s not why you’re doing this!
MOLESKIN:
Matthew 22:34-40
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Be Peculiar

THE SCENE: low 30s on this fine April morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 15 Imperial walkers, 5 cherry pickers
THA-THANG:
Indian run to the coupon pile. Circuit workout prepared by YHC.

  • 20 overhead presses and run up the stairs
  • 10 pull-ups or as many as you can with bar hang or modification as needed
  • Mosey around the corner to the Sophomore
  • 20 merkins and run to the corner diagonal from present location
  • 20 squats
  • Mosey back toward the coupon pile but stop at the intersection
  • 10 burpees and mosey to the corner of the maintenance building
  • 20, 2-ct flutter kicks
  • AMRAP

MARY:
15 Hello Dolly, 20 side crunches (total), 10 pistol crunches (total), protractor
COUNT-OFF & NAME-O-RAMA
11 took on this “pain and simple workout” (See what I did there?)😜
CIRCLE OF TRUST/BOM:
I Pet. 2:9-10 NASB

“But you are a chosen race, a royal priesthood, a hold nation, a people for God’s own possession, so that you may proclaim the excellencies of Him who has called you out of the darkness into His marvelous light; for you once were not a people, but now you are the people of God; you had not received mercy, but now you have received mercy.”

The King James renders “a people of God’s own possession” as “a peculiar people”. We are set apart and different because we belong to God. Therefore, what should be look like? Should we act differently than those who are not God’s possession? The Bible teaches that we should be different. Think about how you behave around people who are not believers. Can they tell that you act differently? That you have a higher moral standard? If there is nothing about how we present ourselves to the world that looks different, then we have some work to do. We should stand out in a crowd in the way that we act. This is my challenge. Ask yourself this, “Do the people around me know that I am a follower of Christ by the way I act? If the answer is “no”, then work on making changes to make yourself “peculiar”.

Be Ruthless

THE SCENE:   High 50s and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • LBAC F/B
  • Seal jacks
  • Projectivator
  • Squat baby pumps
  • Merkin baby pumps
  • Hillbilly mountain climbers

THA THANG:

Mosey to the guardrail.

  • 20 dips + 15 derkins + 10 split squats left. Bear crawl to the curb, crawl bear back.
  • 20 dips + 15 derkins + 10 split squats right. Bear crawl to the curb, crawl bear back.

Mosey to Jucomanjaro.  Grab a block.

First, do all exercises and run to Cone 1 and back.

Each successive round, drop the highest rep exercise – and run one cone farther

Exercises were;

  • 40 Tricep extensions
  • 35 Goblet squats
  • 30 Curls
  • 25 Rows
  • 20 Derkins
  • 15 Thrusters
  • 10 CMU swings
  • 5 Blockees

So…

Round 1:  40 + 35 + 30 + 25 + 20 + 15 + 10 + 5 + Run to Cone 1

Round 2:  35 + 30 + 25 + 20 + 15 + 10 + 5 + Run to Cone 2

Etc…

Round 8:  5 burpee jumpovers + Run to Cone 8

 

MARY:

Sprints – winner leads 10-ct of core exercise

Jail break!

COUNT-OFF & NAME-O-RAMA

15 of the best men that I know

CIRCLE OF TRUST/BOM:
What is something baby Moses and baby Jesus had in common?  In two incidents separated by more than a thousand years, they each survived the mass murder of their contemporaries.  In both cases, a paranoid monarch degreed shortly after their birth that all male babies be slaughtered.  Those in power were fearful of losing that power.  Pharaoh saw that the Israelites were growing in number and decided to cull their population to preserve his reign.  Likewise, after being told that a mighty king had just been born but not yet identified, Herod had all the baby boys killed to protect his throne.

Their strategy was coldblooded and cruel…  Why did they have babies killed?  Because they knew this to be true – that if you can kill something in its infancy, then it never grows to maturity.  It is far easier to snuff something out when it is tiny, because it is more vulnerable.  If that ruthless tactic can be used for evil, then it can be used for good.  Brothers, I want us to steal this strategy away from our enemy and use it to fight our battles.  Every day, we war against sin and temptation.  But what if we could kill them as babies, so that they never grow up to destroy us?   

In Genesis chapter 4, we find Adam and Eve’s sons after they have each made sacrifices to God.  When God favors Abel’s offering instead of his, Cain becomes envious and bloodthirsty.  God meets him in that moment and says, “…watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7, The Voice translation).  That imagery of sin… crouching…pouncing…makes me think of a lion getting low in the grass so that his prey either does not see him – or if they do, they think he is just a harmless little thing.  Pounce, you’re dead.

Is there baby sin crouching in your life?  So small that you cannot see it unless you’re really looking… Whimsically tiny and apparently harmless… A little anger?  A little jealousy?  A little lust?  A little arrogance?  Each of these, when it is all grown up, can bring RUIN to a man.  Be ruthless and KILL that vulnerable baby sin before it grows up and is far harder to kill.

One example from my life:  During a season, I was consumed by a lust for images of fake women.  Mercifully, I’m not fighting that particular battle this week, this month, this year… But here’s something that I’ve just recently noticed.  Every time I open Facebook on my phone, I see fitness videos and pictures.  Three times out of four there’s a woman working out in see-through yoga pants, or a sports bra, or – I kid you not – when I was preparing for this, I opened Facebook and the very first video that popped up was a woman working out in a thong bikini (what kind of person works out in a thong?!).  Baby lust.  Baby sin.  Facebook, “stop showing me crap from this group…”.  It’s such a ridiculous little thing – but I had to snuff it out before that baby lust grew up and enslaved me (again).

God, help me to hate all sin in my life with a righteous and passionate hatred.

Search out the baby sin in your life.  While it is little and vulnerable, KILL IT.  

“You must master it before it masters you.”  Genesis 4:7

MOLESKIN:

Prayers for JJ’s family, for Josh’s family, and for Andrew’s family.

Hat tip to Levi Lusko

ANNOUNCEMENTS:

Rise and Grind

THE SCENE: 50ish and dry…
F3 WELCOME & DISCLAIMER

Good morning! You gentlemen are here for F3. That stands for fitness, fellowship, & Faith. This is a free workout. You are here on your own volition. I do not know your injuries. Modify if necessary. Modification does not always mean backing down if something is too easy, I encourage you to add on. Covid guidelines make sure you maintaining 6 feet of space and we will not be sharing equipment. Let’s get started!


WARM-O-RAMA:

Side straddle hop in cadence  20

Cherry Pickers

10 tempo merkins

Arm rotations thumbs up in cadence

Reverse thumbs down in cadence

10 Windmills in cadence

Side straddle hop in cadence

THA-THANG:
Mosey to Hard Knox parking lot

  • Grab 2 rocks you can hold for man-makers
  • Line up on curb for Shaun T’s – step up, knee to opposite elbow,

Step down, backward lunge and reach to curb.

  • Burpee leap frogs from one curb to the other
  • Flutter kicks in cadence x 25
  • Mosey across the street to JuConte
  • Sprint to the hill
    5 burpees at each tree 🌳 on the way up
    5 squats at each tree 🌳 on the way down
    Burnie back to the start
    20 American Hammers
  • Mosey back to Hard  Knox
  • Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
  • Butt Dial FaceTime Mom
  • Flutter kicks in cadence
  • Mucho Chesto: Diamond, Regular, Wide, and Staggered  10x each
  • Freddy Mercury in cadence
  • Mosey back to the flag

MARY:

Walking Lunges

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:

I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan.  But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and I would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan. Honestly, I’m excited to read it again.

Recently Guardrail did the same Q he had done previously (admittedly I was at Rush), but I caught the message and how he tied it to the importance of repetition.

Then we were challenged not to pray the same prayers or at least not just walk through the motions. This is important also. We need to expand our reach and God’s love is infinite.

I pray everyday. Some prayers are repetition. These are the prayers I’m good at. So the reps I’ve put in, make it come natural.

I  joined Spotter’s monthly challenge to pray 10 minutes a day. This is taking me out of my comfort zone some days, but it’s allowing me to expand and grow as well.

Repetition, variety, and switching things up will all strengthen us. Mentally, physically, and spiritually.

Thank you gentlemen for challenging me! I have nothing but respect for you guys.

MOLESKIN:
Sign up for a Q! We will help you. Design a workout, steal shamelessly from a back-blast… It doesn’t matter. We’re here to workout together, speak our hearts and minds, and thank God for allowing us to do so, before most people are rolling out of bed.

ANNOUNCEMENTS: