F3 Knoxville

A bunch of tossers

THE SCENE: 55, humid and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

3 – 60# bags

1 – 80# bag

1 – 90# bag

ruck 1 mile , no coupons

bring Sally up – merkins,  slick
The thang

Ruck with coupons to watt rd field

4 rounds

  • Sandbag toss 50 yards
  • 10 sandbag squats
  • 10 sandbag cleans

Audible on tossing the big sandbags to farmer carry

3 merkins, 3 sandbag cleans

6 merkins,  6 sandbag cleans

repeat and add 3 reps each round for a total of 12 minutes

 

back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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!

Eezy at the Equalizer

THE SCENE: Clear and mid 50s (I think)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25
Cherry Pickers x5
TN Rocking Chair x15
LBAC x15 fwd, back
Grady Corns x15

THA-THANG:
Mosey to the playground. There’s a cardboard at the playground, and one up and the outhouse.
Do all 4 exercises at the playground, then run to the outhouse and do all 4 there.
Repeat, but drop the last exercise until done.
Playground:
5 Pull ups
10 Merkins
15 Mountain Climbers
20 Monkey Humpers

Outhouse:
5 Burpees
10 Squat Jumps
15 BBS
20 Shoulder Taps

Once done, gather up for 20 more BBS before heading to the tennis court.

At the tennis court, partner up for Doracides.
100 Merkins
200 BBS
300 Squats
400 Half-Burpees (skip the Merkin)
Partner runs suicides across court

Half-burpees were added for the cheetahs…

MARY:
20x Flutter Kicks
20x Wide Flutter Kicks
15x Side Crunches each side

COUNT-OFF & NAME-O-RAMA
Dirty Dozen today
CIRCLE OF TRUST/BOM:
Short word today – Be ye kind to one another, tenderhearted, forgiving one another even as God for Christ’s sake has forgiven you. Focus on the forgiveness. Forgiveness is fully in your court. It doesn’t require an apology, or even knowledge on the part of the one who’s wronged you.
MOLESKIN:
Felt like today was a bit on the easy side of average. Not bad for easing into the week I guess…
ANNOUNCEMENTS:
Donations for Safe Haven ministries!

Early Life of Moses

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mathlete guest Q’ed for this segment
THA-THANG:

  1. Draw him from the water:  1min of Walpies
  2. Raised as an Egyptian:  1min of inverse rows
  3. Murder the Egyptian:  1min of murder bunnies w/out blocks
  4. Flee to Midian:  hustle to K25 hill
  5. Burning bush: 1min of Al Gore
  6. 10 Plagues on the hill (1min of exercises then run up/down the hill)
    1. Merkins
    2. Big boys
    3. Mountain Climbers
    4. LBCs
    5. Basilisk
    6. Hello Dolly
    7. Squats
    8. Lunges
    9. Side Straddle Hop
    10. Burpies — we observed Passover and this plague skipped us
  7. 17 When Pharaoh let the people go, God did not lead them by way of the land of the Philistines, although that was near. For God said, “Lest the people change their minds when they see war and return to Egypt.” 18 But God led the people around by the way of the wilderness toward the Red Sea. And the people of Israel went up out of the land of Egypt equipped for battle.
    1. Run around ORAU campus back to the flag

MARY:
We sent 2 spies to run around the Senior center.  After their report, Moses died and we did a stargazer.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

17 When Pharaoh let the people go, God did not lead them by way of the land of the Philistines, although that was near. For God said, “Lest the people change their minds when they see war and return to Egypt.” 18 But God led the people around by the way of the wilderness toward the Red Sea. And the people of Israel went up out of the land of Egypt equipped for battle.

God does not always take us the short (or easy) way.  We are often led through troubles so God can be glorified and we can be equipped for battle.

Loco-Motion

THE SCENE: 50s and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25
Cherry Pickers x5
TN Rocking Chair x15
Failure to Launch x10
Crabettes x15
I forget what else…

THA-THANG:
Today’s workout is all about the journey. All exercises are movements:
Mosey to the CMU pile
Lunge across CMU parking lot back down to the road
Bear crawl across opposite parking lot to the curb
Duck walk back to the road
Mosey past the construction barriers
Inchworm Merkins across parking lot to covered walkway
Carioca the full length of the double parking lot, switch sides halfway
Burpee Broad Jump half the double lot
Bernie all the way to the Cedar Bluff entrance
Crawl bear from speed bump to speed bump
Side lunge half the double lot
Crab walk back
Broad jump back again
Gorilla Shuffle half the double lot, switch sides halfway
Heading back toward the AO, Rev. Lunge from speedbump to speedbump
Fluffy Bunnies (Murder Bunnies with no CMU) to the next speed bump
Jailbreak back to the AO!

MARY:
Out of time today!
COUNT-OFF & NAME-O-RAMA
9 including Honeydew’s 2.0: Paintbrush
CIRCLE OF TRUST/BOM:
Repeat BOM from Asylum last week:
Psalm 37:23, “The steps of a good man are ordered by the Lord: and he delighteth in his way.”
The way is the thing. Of course, the destination is good, but the way is how we get to know Him. Sometimes it seems the way sucks. Sometimes we won’t get to understand, sometimes we won’t get to see why. Sometimes it seems we’re moving backward. But that’s OK, because the one who is ordering our steps knows best.
MOLESKIN:
Good to have Pringle back in the gloom this morning!
ANNOUNCEMENTS:
This month: Donating paper napkins, copy paper, and paper 55 gallon trash bags for Street Hope Tennessee!