F3 Knoxville

Tag: Mailbox

JUCO Metric #1 January 2022

THE SCENE: Misting, dark, and cold. Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops in cadence 25
5 burpees OYO
Windmills in cadence 10
Arm rotations forwards in cadence 12
Arm rotations backwards in cadence 12
Cherry Pickers in cadence 6
Tempo Squats 10

THA-THANG:
Mosey to the coupon pile. Grab a coupon, set a 30 min timer, and get after it…

Metric Workout #1
(Every man will need 1 CMU)
Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.
The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.
Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.
It will look like this:
25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.
Once through the entire circuit is 525 reps (burpees do not count toward total).
How many cumulative reps can you complete?
Enter your Total Rep Count on the form.
This workout will be used to set your baseline score.  We’ll repeat it in July and you can see how your King is accelerating!

Mosey back to the flag with a Jail Break

MARY:
No Time…
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Faithful : the 5th pillar
The verse for this pillar is Matthew 25:23

“The master said, ‘Well done, my good and faithful servant. You have been faithful in handling this small amount, so now I will give you many more responsibilities. Let’s celebrate together!’”
Matthew 25:23 NLT

Be Full of Faith! Keep giving and you will never be without!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Rampart 7a tomorrow. Clown Cars leaving JUCO at 6:15a

Showing Love to the Duck Pond

THE SCENE: Chilly 40 degrees, but no rain…

WARM-O-RAMA:

SSH
Failure to Launch
Diamond Merkins
Mt Climbers
TN Rocking Chair

THA-THANG:

Mosey to the new math building–4 corner warm up
10 Dips IC
20 Flutter Kicks (IC)
20 Diamond Merkins
30 Squats
Mosey to the Pond
Run around the pond twice – stopping at each “corner” and doing the following
10 Burpees
20 Freddy Mercuries (2-count)
20 Diamond Merkins
30 Squats
Mosey to the courtyard
20 Step Ups
3 corners – 20 2-count flutter kicks, 22 Diamond Merkins, 30ish Squats
Mosey to 05 Parking Lot
Run across the lot stopping at light posts and doing 10 Iron Mikes
Monkey Humpers at the end

MARY:
Hello Dolly

CIRCLE OF TRUST/BOM:

Heb 11:6 And without faith it is impossible to please God, because anyone who comes to him must believe that he exists and that he rewards those who earnestly seek him.
Friday Erector talked about Fellowship, so I thought I’d continue the discussion on the 3rd F.  This passage could easily be taken out of context, but let’s look closer.  We have two areas of action (AFTER coming to him) – believing in God and earnestly seeking him.  What does that look like?  Earnest is more than a flippant prayer before a meal or dragging yourself out of bed to attend church in a robotic manner.  There is a fulfilling life to one who EARNESTLY seeks God, spending time with him, learning how to please Him through diligently studying and committing His Word to your heart.  Don’t just believe he exists (even demons do that), but resolve today to EARNESTLY seek him.

New Year, New Opportunity

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 Burpees OYO
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Merkins to “Sally Up” song
Side straddle hop in cadence 20

THA-THANG:
Snake run to coupon pile.

  • 20 curls, run steps, 5 pull ups, 20 curls, 10 thrusters
  • Mosey through campus with the person in the back sprinting to the front.
  • Stopping for 20 BBS, 20 Merkins, 20 guard rail dips
  • Mosey to JUCOManjaro
  • Run to hash mark, 20 2-count flutter kicks
  • Run to next hash mark, 20 squats
  • Rinse and Repeat until we run out of hill or time… Today we ran out of time.
  • Mosey back to the flag.

MARY:
Side cruches (I think… Erector was leading while I grabbed my notes for the BOM).
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:
We typically use this time between Christmas and New Year’s as a time of reflection.
As we wrap up 2022, did you accomplish what you set out to do?
Why or why not? Does it even matter, now that you’re looking back at it, or have priorities shifted?

21 Tips for a Positive New Year
Updated for 2023
1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.
2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.
3. Eat more foods that grow on trees and plants and less foods manufactured in plants.
4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.
5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet,” and neither should you! Watch This.
6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.
7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]
8. Get more sleep. You can’t replace sleep with a double latte.
9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.
10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.
11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.
12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.
13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.
14. Implement the No Complaining Rule. If you are complaining, you’re not leading. Download a free No Complaining Kit here.
15. Read more books than you did in 2022. I happen to know of a few good ones. : )
16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.
21 Tips for 2023
17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.
18. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.
19. Smile and laugh more. They are natural anti-depressants.
20. Make time for relationships. We are better together and the more we connect with great friends the more enjoyable life becomes.
21. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

“He humbled you, causing you to hunger and then feeding you with manna, which neither you nor your ancestors had known, to teach you that man does not live on bread alone but on every word that comes from the mouth of the Lord.”
Deuteronomy 8:3 NIV

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence 7a 1/7 at Bomb Shelter

The Real Santa

THE SCENE: 28 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 burpees on your own
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Side straddle hop in cadence 20

THA-THANG:
Grab a CMU do 20 curls, 20 squat to shoulder throws with CMU.
Return CMU and do 1 BDE Burpees (Burpee, Bonnie Blair, Squat)

  • Mosey to JUCOmanjaro
  • Srint from the bottom to the Cul De Sac
  • Bernie 2 spaces
    5 BDE Burpees (Burpee, Bonnie Blair, Squat)
    10 Merkins
    15 squats
    20 flutter kicks
    Rinse and Repeat to the top
  • Mosey throught the woods to the water towers and regroup
  • Mosey down Valley Vista and back to the flag.

MARY:
No time.
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:
It’s easier to prepare children than to repair a broken man.

ATTENTION TO ALL PARENTS WHO NEED TO TELL THE TRUTH ABOUT SANTA 🎅
Son: “Dad, I think I’m old enough now. Is there a Santa Claus?.”
Dad: “Ok, I agree that your old enough. But before I tell you, I have a question for you. You see, the “truth” is a dangerous gift. Once you know something, you can’t unknow it. Once you know the truth about Santa Claus, you will never again understand and relate to him as you do now. So my question is: Are you sure you want to know?”
Brief pause…
Son: “Yes, I want to know”
Dad: “Ok, I’ll tell you: Yes there is a Santa Claus”
Son: “Really?”
Dad: Yes, really, but he’s not an old man with a beard in a red suit. That’s just what we tell kids. You see, kids are too young to understand the true nature of Santa Claus, so we explain it to them in a way that they can understand. The truth about Santa Claus is that he’s not a person at all; he’s an idea. Think of all those presents Santa gave you over the years. I actually bought those myself. I watched you open them. And did it bother me that you didn’t thank me? Of course not! In fact it gave me great pleasure. You see, Santa Claus is THE IDEA OF GIVING FOR THE SAKE OF GIVING, without thought of thanks or acknowledgement.
When I saw that woman collapse on the subway last week and called for help, I knew that she’d never know that it was me that summoned the ambulance. I was being Santa Claus when I did that.”
Son: “Oh.”
Dad: “So now that you know, you’re part of it. You have to be Santa Claus too now. That means you can never tell a young kid the secret, and you have to help us select Santa presents for them, and most important, you have to look for opportunities to help people. Got it?”
Help each other this Christmas🎄🎅 and…be kind ❤💕

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dec 21st Sunrise Hike. Guardrail plans to pick up any Juconians that are interested and meeting Rainbow and the Asylum crew at the Asylum.

Round and Round We Go

THE SCENE:  42 and clear.
F3 WELCOME & DISCLAIMER:  Skipped!
WARM-O-RAMA:

  • Push the block up
  • Let the block pull you down
  • Grady corns
  • Seal squats
  • CMU merkins
  • Stretch OYO 30 seconds

Bear crawl to line 1, 20 merkins then plank.  Bernie back

Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore.  Bernie back

Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore.  Crab walk to line 3.

 

THA THANG:

Grab a block…

16 stations.  Perform exercise at the station and move to the next clockwise.  Every 2 minutes a timer will sound – when it sounds, run a lap around the house.  Remember your location and rep and count!  When you return from your lap, pick up where you left off.

Stations were;

  1. 20 Heavy lunges (10 each side)
  2. 40 Shoulder Presses
  3. 30 Heavy LBC
  4. 20 Bobby Hurley
  5. 40 Triceps
  6. 20 BBS with press
  7. 20 Thrusters
  8. 40 Curls
  9. 20 Good mornings
  10. 10 Heels to Heaven (4-ct)
  11. 10 Burpee jumpovers
  12. 25 CMU Swings
  13. 20 Heavy Freddy (4-ct)
  14. 10 Plyo Merkins (10 each side)
  15. 25 Goblet squats
  16. Colt 45

MARY:

PAX choice for the last 2 minutes

CIRCLE OF TRUST/BOM:

When a man has the courage to talk about his struggle, we don’t owe him acceptance.  We owe him something far better – alliance.  We become his allies in battle.  There is zero condemnation – because each one of us has garbage in our heart that we are fighting against.  We don’t accept where he is – we challenge him to be better.  That is iron sharpening iron.

Proverbs 27:17, “Iron sharpens iron, and one man sharpens another.

Proverbs 27:5-6, “Better is open rebuke than hidden love. Faithful are the wounds of a friend…”

MOLESKIN:

From Tooth Fairy, (paraphrased)  It’s hard to be transparent about struggles because society/culture tells us to just ‘man up’.  Let’s father our children better than that – so they can grow up to be emotionally vulnerable in a healthy way.

Aye!!

PRAYERS / ANNOUNCEMENTS:

Prayers for Mrs. and Baby Spotter.  Praise for Stitch’s mom.  Prayers for Shrubbery and Wagon Wheel.