F3 Knoxville

Tag: Kick-Flip

JUDY’S GAUNTLET

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Shoulder Shredder, Descending Burpee Sets (10,9,8….1), 6inch hold-20 Merks, Al Gore-20 Squats
THA-THANG:
1)  11’s – CDDs—-Bear Crawl 7yards—-Irkins——–Crawl Bear back. Made it about 6 rounds and called it for time sake.

2) 4Corners AMRAP (Judy’s Gauntlet) (Follow Exercises Along the Path in Chalk)  C1: 20Merkins —-Mosey——Lunge——Bear Crawl to C2: 20 4ct Pickle Pounders—–Mosey——-Burpee Broad Jump to C3: 20 Squat Jumps ——–Mosey——-Lunge ——-Alligator Crawl to C4: 20 6inch LBCs —–Mosey back to C1. Rinse and Repeat.

MARY:
25-50% Mosey’s and Bernies across parking lot w/40 calve raises at each end
COUNT-OFF & NAME-O-RAMA
22 HIMs
CIRCLE OF TRUST/BOM:
Talked about the significance, purpose and importance of Q’ing workouts; Addressed the anxieties and fears (public speaking, nervousness, fear of failure, embarrassment) most have about leading – ones that WE ALL face and can overcome together.
MOLESKIN:
N/A
ANNOUNCEMENTS:
TTTP

Full body burnout

THE SCENE: clear and hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climbers, 10 tempo merkins, 15 Morrocan night club, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the Sophomore. Exercises at each corner.

  • 20 squats
  • Bernie Sanders up the hill
  • 20 walking lunges
  • 20 monkey humpers
  • 40 calf raises

Repeat once. Mosey to coupon pile.

  • 20 curls
  • Up the stairs and 20 merkins at the top
  • 20 tricep extensions at the bottom
  • Up the stairs and 20 merkins at the top
  • 20 OH presses at the bottom
  • Up the stairs and 20 merkins at the top

Mosey to the center of campus. Perform one of these exercises and then run a lap around the courtyard. Repeat for all three.

  • 20 flutter kicks
  • 20 Freddie Mercury
  • 20 heals to Heaven

MARY:
Started side chrunches
COUNT-OFF & NAME-O-RAMA
21 HIMs today at JUCO!
CIRCLE OF TRUST/BOM:
James 4:14 – “your life is but a vapor”

Don’t waste your time. Use every moment and enjoy it while you have it. You never know when it will vanish. Don’t wish for the future, but enjoy the now.
MOLESKIN:
Unfortunately, our Mary got short today when 5k’s shoulder popped out of socket. Ouch! Thankfully, it came back in without any additional force.
ANNOUNCEMENTS:
TTTP on September 14th

Get your shirts!

Burpee Mile^2

THE SCENE: Hot…Humid…Miserable…Perfect for a beatdown
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
10xCherry Pickers, 20xlbac forward/backwards, 5 Burpees OYO  Short and sweet
THA-THANG:
Mosey to the hill above the large SE parking lot for some 11’s with Star Jumps at the top of the hill and diamond merkins at the bottom.

Now that we’re nice and warmed up, we moseyed to the pond parking lot to start the burpee mile.

Burpee Mile:

Perform 12 burpees and run one lap around the pond. Repeat 4x

YHC failed to mention to the PAX that the pond loop is actually .44 miles. Total distance run is 1.76 miles with 48 burpees.

MARY:
Judge led somewhere around 1,000 flutter kicks while the six arrived from the final lap. Reverse indian run back to the shovel flag. The PAX formed two lines, first HIM in each line counts to five before dropping to the side for 5 merkins then popping up and joining the back of the line.

COUNT-OFF & NAME-O-RAMA
23 HIMs met in the gloom to kick off the week at JUCO. We had two more FNGs today. Welcome Kevin Hanson (Sergeant Slaughter) and Woody Huguley (Bambi)!
CIRCLE OF TRUST/BOM:
Even Jesus, being perfect in every way, faced rejection multiple times throughout his time on Earth. His reaction was always to continue soldiering on in the work of the Lord. We will all face rejection at some point in our lives. How we react to that rejection is what matters. Be like Christ and use rejection as a teaching moment and continue doing God’s work.

MOLESKIN:

There must be something in the water here at JUCO as we have grown our numbers exponentially in the last month. Let’s keep this ball rolling! Keep inviting FNGs to come out and get better. Reach out to those HIMs who have been absent and encourage them.

ANNOUNCEMENTS:
A JUCO shirt order should be posted in the GroupMe soon. Shirts are only ordered in bulk, so if you want one, get on it.

Taking the Scenic Route

THE SCENE: 73°F, Clear sky with a bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Burpees x4 OYO
  • Imperial Walker x15 IC 4-count
  • Burpees x6 OYO
  • Imperial Squawkers x10 IC 4-count
  • Burpees x8 OYO

THA-THANG:
Mosey to the ORAU pond walkway (scenic route)
Run laps around the pond:
Before the lap, OYO

  1. Merkins x20
  2. Squats x20
  3. Shoulder Taps (4ct) x10
  4. Smurf Jacks x20
  5. Scorpion Dry Docks x20
  6. Burpees x10
  7. Mountain Climber 4ct x10
  8. Heels to Heaven x20
  9. Jump Squats x20
  10. Plank Jacks x20

Mosey to the Bell
11s- box jumps and derkins

Mosey back to SP

MARY:

  • Flutter Kicks x20 IC
  • American Hammer x20 IC

COUNT-OFF & NAME-O-RAMA
7- Rocket, Erector, Kick-flip, Samaritan, Chaco, Snaggletooth, Archie (QIC)

CIRCLE OF TRUST/BOM:
The struggle with Pride is real. It can cause us to react to others negatively because we are comparing ourselves. We are competing with those around us.
“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life
“Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves.”
‭‭Philippians‬ ‭2:3‬ ‭ESV‬‬
https://www.bible.com/59/php.2.3.esv

The Prayer for Protection

THE SCENE:  75 and humid.  Goose crap eeeevvvveerryyywhere.
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Windmill – IC
Cherry Pickers – IC
Moroccan Nightclub – IC
Tempo Squats – IC

THA THANG:

Mosey to some grass…

  • Flutter kicks (4-count) 23 IC
  • Diamond Merkins 23 OYO
  • Pickle pointers (4-count) 23 IC
  • Werkins 23 OYO

Sprint to the pond, stopping at four parking lot islands to do 10 squats at each.

At the pond…  Cones spread out around the large jogging path (0.75 miles).  7 stations along the path.

Split into two teams.  Race around the circuit in opposite directions.

  1. Rosalita x 23
    Imperial Walkers x 23
    Guantanamo
  2. Hail Mary x 23
    Tempo Squats x 23
  3. Everest (run down to the pond, then lunge-squat-lunge-squat back up)
  4. Outlaw x 23 each way
    Up Straddle Hop x 23 (each leg)
  5. Scorpion Dry Dock x 23
    No Surrender x 23
  6. E2K x 23 (each side)
  7. Smurf Jacks x 23
    Squeaky Bed Dolly x 23

Mosey toward the shovelflag…stop to do 50 yards of crab walking.

MARY:
Ain’t nobody got time for that!

COUNT-OFF & NAME-O-RAMA: 
22 HIMs and 2 FNGs!  Welcome Gelato and Dos Años!

CIRCLE OF TRUST/BOM:
The Empire of Japan unconditionally surrendered to the US on August 15, 1945.  Because of the time difference, it was announced in the US on August 14 – and we celebrate that victory today – V-J Day – the final chapter of a war that lasted nearly six years and involved more than 100 million people.  It was the deadliest conflict in human history, marked by an estimated 65 million fatalities – the vast majority of which were civilians murdered in atrocities.  16 million Americans served in the Armed Forces during the War.  405,399 lost their lives – and nearly 700,000 others were wounded.

Try to imagine what it must have been like during that time.  Imagine yourself as a soldier in a trench, fighting day after day to gain miles of French territory back – or as a father waiting anxiously to hear from his sons who are away in the Pacific.  Imagine yourself preparing for a suicidal invasion of mainland Japan – and the ecstatic joy you experience on August 14, 1945 when you realize that the war is finally over.

James Freeman is a name worth knowing.  He was a minister and a poet – lived most of the 20th century – and is sometimes referred to as the “poet laureate to the moon” because his poems were twice brought to the moon (by Buzz Aldrin aboard Apollo 11, and by James Irwin on Apollo 15 – who left the poem on the moon).  James Freeman was commissioned to write a prayer for our nation during WWII.  A prayer for a nation that was experiencing anxiety and fear, but also joy and relief.  A prayer for the solider in battle – a prayer for the wife who lost her husband – and a prayer for the father whose son returns home safely.  A prayer to cover the full spectrum of emotions and experiences of our nation.

Interviewed years later, Freeman said that the 23rd Psalm was an inspiration for his prayer.

Psalm 23

“The Lord is my shepherd; I shall not want.
He makes me lie down in green pastures; He leads me beside quiet waters.
He restores my soul; He guides me in the paths of righteousness For His name’s sake.
Even though I walk through the valley of the shadow of death, I fear no evil, for You are with me; Your rod and Your staff, they comfort me.
You prepare a table before me in the presence of my enemies; You have anointed my head with oil; My cup overflows.
Surely goodness and lovingkindness will follow me all the days of my life, And I will dwell in the house of the Lord forever.”

This morning, we used Freeman’s 10 lines of poetry, inspired by the 23rd Psalm, in the way that it was intended to be used – as our prayer.  It was written to cover the full spectrum of emotions and experiences of a nation at war. Where does life have you right now?  Anxious, confused, worn out, joyful, grateful….?

I asked the HIMs to listen for one line – whichever one jumps out at you and describes where you are.  Cling to it and say it to yourself over and over throughout the day – make one of these lines of poetry your personal prayer throughout the day.  For example: If life is going well for you right now – you might cling to this line “The Joy of God uplifts me”.  If life has you worn down in the season that you are in, you might make this your prayer, “The Strength of God renews me.”.  10 lines – cling to one.

The Prayer for Protection, by James Freeman
“The Light of God surrounds me.
The Love of God enfolds me.
The Power of God protects me.
The Presence of God watches over me.
The Mind of God guides me.
The Life of God flows through me.
The Laws of God direct me.
The Power of God abides within me.
The Joy of God uplifts me.
The Strength of God renews me.
The Beauty of God inspires me.
Wherever I am, God is!”

Prayers for Judge Judy’s wife, Mandolin’s wife’s grandmother, Sty’s sister-in-law and her husband.

MOLESKIN:
T Claps for Archie for learning the exercises and knowing the planned route.  I couldn’t have done this Q without him!

I’d planned to do the pond circuit two times – we barely had time for one!  So good to have FNGs Gelato and Dos Años out there with us!  Glad to see the “new crop” showing up and pushing hard; Mandolin, Pool Boy, Nutmeg, Mermaid, Guardrail – you men are rockin’ it!

ANNOUNCEMENTS:
None