F3 Knoxville

Tag: Room Service

Maracan Chaos and Food

THE SCENE: 36, dry and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Maracan Night clubs, Maracan Rockets (i used the wrong name so we stuck with all things Maracan), Maracan Cherry Pickers, Ladder Tyson merkin up to 5, Mountain climbers

THA-THANG:
This workout followed Guardrail’s attention span, so a little of everything:

  • Racoon crawl the perimeter of an island in the parking lot
  • 15 Guardrail Dips, because
  • Green light length Plank
  • 15 Monkey Humpers at the intersection of HV & Bryant
  • Crazy Apple double apple sauce Indian run in the dark, glad no one collided, but at least we didn’t notice the hill was huge.
  • Found 5 abandoned CMUs that we returned to their proper home
    • 10 Merkins & CMU Rifle Carry
    • 10 Thruster & Lunge Walk
    • 10 Heavy American Hammer & Bear Crawl
    • 20 Triceps curls & Bernie loop
  • 5 Pull ups while others held a canoe & boat
  • Returned the CMU and did a wall sit
  • 11’s on the hill behind the railing with Smurf Jax at the bottom, Plank Jax at top
  • Ladder sprint in the biggest parking lot
    • 10 Burpee, Sprint to 1st line
    • 20 Maracan LBC, Sprint to 2nd line
    • 30 Maracan Squats, Sprint to the 3rd line

MARY:
Plenty of time for Core: Flutter kicks, Box cutter, Super rows, Heels to heaven, LBC, Freddie Mercury
CIRCLE OF TRUST/BOM:
Be like Jesus – Eat with someone

“The Son of Man has come eating and drinking” Luke 7:34a

While not the main point of the verse, the fact is Jesus connected with people over food.  We should do the same.  The challenge is simple.  Before this time next week, take someone to a meal or coffee or better yet have them in your home.

invite someone from work, someone here (or who hasn’t been here in a while) or someone you don’t know

Bananas distributed as a reminder to share food.

ANNOUNCEMENTS:
CSAUP event at Asylum next weekend!  Register

T-shirt order deadline is upon us.  Just need 1 or 2 more I think.

Wesley House donations still open!

Burpin’ Bernie turns 3 y/o

THE SCENE: Cold, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Hairy Rockettes
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards.

MARY:
No time. Arrived at AO with 15 seconds to spare.

COUNT-OFF & NAME-O-RAMA
14 HIMs came out on the third anniversary of my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Remember that the goal of F3 is not to workout, but to invigorate male leadership within the community. I hope that JUCO has done that for more men than just myself. Today marked three years to the date from my VQ. I was hesitant to step up and take the lead in a workout, but the constant encouragement (and badgering) from Judge Judy got me over the hump. Taking the lead of a group of men like those at JUCO has given me greater confidence in my ability to lead. I’ve been able to take that confidence and use it to take leadership in other areas of my life. These last three years have really pushed me to step up into more leadership positions and I’m grateful to the PAX at JUCO for that.

MOLESKIN:

Love the PAX at JUCO. These men have pushed me to hold myself to a higher standard.

ANNOUNCEMENTS:

nada

Stopping Around JUCO

THE SCENE: Cold, 25 degrees
WARM-O-RAMA:

High Knees
Butt Kicks
SSH
Tempo Merkins
Tempo Squats
Mt Climbers

THA-THANG:

Mosey to Road around JUCO (mostly Career Path Wy); stopping at every stop sign and doing the following each loop
10 Burpees
20 Dry Docks
30 American Hammers
40 Merkins
50 Squats
We got in 3 laps, about 2.4 miles
Mosey Back to the Flag

MARY:
Freddy Mercuries

Flutter Kicks

CIRCLE OF TRUST/BOM:

The God of Second Chances
I will restore to you the years that the swarming locust has eaten, the hopper, the destroyer, and the cutter, my great army, which I sent among you.
Joel 2:25 ESV
You may be going through your own set of “swarming locusts” (disappointments, failures, trials), but this verse shows how God, who even at times may bring these “locusts,” is faithful and true and will restore you in His perfect timing.

What love is not

THE SCENE: cold and a little breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to coupon pile for an AMRAP style workout.

  • 20 curls
  • 20 thrusters
  • Run up the stairs
  • 20 merkins
  • 5 toes to bar or 10 leg lifts
  • Run back down and to the left
  • At the end of the parking lot, 5 burpees
  • Run back to start
  • Rinse and repeat

MARY:
20 flutter kicks IC, 15 Heels to heaven, Protractor
COUNT-OFF & NAME-O-RAMA
14 enjoyed the chilly morning.
CIRCLE OF TRUST/BOM:
“Love is patient, love is kind and is not jealous; love does not brag and is not arrogant, does not act unbecomingly; it does not seek its own, is not provoked, does not take into account a wrong suffered, does not rejoice in unrighteousness, but rejoices with the truth;”-1 Corinthians 13:4‭-‬6 NASB1995

I thought I would share this passage as a reminder to us all how we should act. We need to remember to act with humility in all we do – no bragging. We should act honorably and think of others needs before our own. We should not keep a tally of all that someone has wronged us, but we should truly forgive. We should rejoice in the Truth.

MOLESKIN:
Great to be back leading a workout at JUCO!

Just Desk Work

THE SCENE: 52, dry surfaces, minimal fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Reach for the stars, Let it hang, Windmill, Tempo Squats, Tempo Merkins, Maracan Night club
THA-THANG:

8 HIMs ended the year right with a little desk work.
Mosey through the courtyard with mountain climbers to start, then side shuffle across each walkway.

Ended with Bernie to the old chair style desks by the PODS.   No CMU’s today.  Just an old desk.

  • Up and Over (step on the chair and hop over)
  • Curls of the deks
  • Derkins on the desk
  • Overhead Press with the desk
  • Squats
  • Float between 2 desks (while your partner ran the hill)
  • Dips between 2 desks (while your partner ran the hill)

The color of your chair/desk determined the number of reps you did each round.  10, 15 or 21

MARY:
On the mosey back, each stop sign or crosswalk one HIM called a core excercise: Imperial walkers, Flutter kicks, Hello dolly, LBC, Heels to heaven.  Ended with 5 burpees and a start jump
CIRCLE OF TRUST/BOM:
Elementary School was basic. Reading, Writing, Math.
The Christian Walk is basic too. Prayer, Bible Reading, Worship and Service
Today I want to focus on how we finish off this year well with prayer.
I’ll share an article I read just recently and has already made a difference in my prayer life. https://www.thegospelcoalition.org/article/stop-having-quiet-times/
In the gospels we are told Jesus went away to pray 20+ times.
To get away from distraction. but also to talk out loud to His Father.  I encourage you to do the same.
Luke 5:16 But he would withdrawal to a desolate place to pray.
This year, get away, pray out loud and see if it doesn’t breath new life into your prayer life.
Mat 6:6 But when you pray, go to your room and shut the door

MOLESKIN:
Be sure to get away  from it all and pray out loud before the year is up

ANNOUNCEMENTS:
Happy New Year!  Great job in 2021.  2022 is going to be even better.