F3 Knoxville

Tag: Rosetta

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!

Pelli Pond Circuit

THE SCENE: A bit cool for this time of year, but all good

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Windmill
Merkins
Mt Climbers
Catalina Wine Mixer
Tempo Squat
Captain Thor
Burpos

THA-THANG:

Indian Run/Last Man Up
– Circuit Training at the Pond
— Station 1 = 10 Burpos
— Station 2 =10 Catalina Wine Mixer
— Station 3 = 10:40 Captain Thor
— Station 4 = 20 Merkins
4 laps

MARY: No Time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prov 6:16-19
16There are six things that the Lord hates,
seven that are an abomination to him:
17 haughty eyes, a lying tongue,
and hands that shed innocent blood,
18 a heart that devises wicked plans,
feet that make haste to run to evil,
19 a false witness who breathes out lies,
and one who sows discord among brothers.

MOLESKIN:
Anger should be controlled except in the area of sin; we should hate sin as much as God does.  Direct your anger towards sin (not the sinner) and realize how important that is in part of the sanctification process – abhor sin in the way our Father does and we’ll be less likely to repeat it.

 

Remembering the Iron Pax Challenge

THE SCENE: warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forwards and backwards

Overhead Claps

Cherry Pickers

Rockettes
THA-THANG:
Mosey to Watt Road

4 cones spaced about 25 yards apart.  Complete 4 rounds of:

Walking lunges to cone 1, 25 squats

Broad Jump to Cone 2, 25 merkins

Walking lunges to cone 3, 25 jump squats

Broad jump to cone 4, 25 wide merkins

Bernie to the beginning.

 

3 cones spaced about 10 yards apart.  Inch worm merkins between cones.  At each cone do;

10 burpees, 10 iron mikes, 10 BBS

Repeat 4 rounds

(This one became heavily modified due to time and other factors!)

Mosey back to AO
MARY:
Gibbler lead us in flutter kicks and boat/canoe

COUNT-OFF & NAME-O-RAMA
FNG – Willy Wonka
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.

Deck of Pain V

✔ THE SCENE: 75 and a little muggy

✔ F3 WELCOME & DISCLAIMER – check check 1 2 1 2.. is this thing on? Its free, we’re all crazy to be here at 5:30 and you should never let me lead a workout, you might die – but I’ll bring a cell phone just in case.  Iron sharpens iron. I miss and love the JUCO campus and all the HIMs at F3.  Great to be here even if Judge Judy coincidentally has a “work event” that prevents his attendance.. Slack whippings will ensue..

And when I come back for a JUCO visit I love to tour the campus.  What better way to tour the campus than with the “Deck of Pain” beatdown.  So thats what we did today.

Previous executions of the Deck of Pain:

  1. JUNE 19, 2019 https://f3knoxville.com/forgiving-the-deck-of-pain/
  2. JULY 1, 2019 https://f3knoxville.com/juco-deck-of-pain-second-installment/
  3. JULY 19, 2019 https://f3knoxville.com/deck-of-pain-iii/
  4. DECEMBER 13, 2019 https://f3knoxville.com/jailbreak-tour-emmanuel/

✔ WARM-O-RAMA:

  • 10 SSH
  • 5 burpees
  • 10 Cherry Pickers
  • 5 burpees
  • 10 Windmills
  • 5 Burpees
  • 10 Imperial Squat Walkers
  • 5 Burpees

The Thang:  The Fifth installation of the Deck of Pain

Each HIM takes a turn choosing one card from the 16 different exercise location cards.  The card is read outloud and once everyone hears and understands where and what it is then we ALL  Jailbreak sprint to that location and we all do the exercise.  When about the 3rd to the last person gets finished with the exercise then they start a 30 second count down. When 30 seconds is up, the next HIM chooses a card from the deck. And repeat until clock runs out.  Here are the cards:

  1. 2 Rec Center Stair assents with the CMU  (right next to the CMU pile)
  2. 30 Rec Center Pull-ups
  3. 50 CMU Curls (at the CMU Pile )
  4. 30 Lake Lunges (single count lunges at the lake)
  5. 30 Panther (top of Sophmore hill) Pickle Pounders
  6. Burpee Base Run ( 3 burpee per base on baseball diamond)
  7. 5 Stadium Hill Runs (on Success way)
  8. 30 Guard Rail Derkins (behind Maple Street)
  9. 3 Reverse Bear Crawl loop in front of ERC Building.
  10. Alternating Side straddles in Parking Lot 05 (go one full lot length – alternate on each row of stalls)
  11. Bernie two lengths of the Welcome Way Parking Lot (the biggest lot on campus).
  12. 40 CMU Push Presses (by CMU pile)
  13. Art Center Burpee Broad Jumps (2 lengths)
  14. 30 Brick Dips (@ low brick wall)
  15. 1 Inner Sanctum Bear Crawl Loop
  16. 10 Maintenance Hand Stand push ups

Today we drew cards: 12, 16, 8, 7, 13, 15, 9, 2

Total exhaustion was had by all.  🙂

MARY:  Who needs Mary?

CIRCLE OF TRUST/BOM:

2 Kings 6:15 is becoming one of my favorite verses.  Read and paraphrased it a little and reminded men to not be afraid – God is on our side…

https://www.biblegateway.com/passage/?search=2+kings+6%3A8-17&version=NIV

Now the king of Aram was at war with Israel. After conferring with his officers, he said, “I will set up my camp in such and such a place.”

9 The man of God sent word to the king of Israel: “Beware of passing that place, because the Arameans are going down there.” 10 So the king of Israel checked on the place indicated by the man of God. Time and again Elisha warned the king, so that he was on his guard in such places.

11 This enraged the king of Aram. He summoned his officers and demanded of them, “Tell me! Which of us is on the side of the king of Israel?”

12 “None of us, my lord the king,” said one of his officers, “but Elisha, the prophet who is in Israel, tells the king of Israel the very words you speak in your bedroom.”

13 “Go, find out where he is,” the king ordered, “so I can send men and capture him.” The report came back: “He is in Dothan.” 14 Then he sent horses and chariots and a strong force there. They went by night and surrounded the city.

15 When the servant of the man of God got up and went out early the next morning, an army with horses and chariots had surrounded the city. “Oh no, my lord! What shall we do?” the servant asked.

16 “Don’t be afraid,” the prophet answered. “Those who are with us are more than those who are with them.”

17 And Elisha prayed, “Open his eyes, Lord, so that he may see.” Then the Lord opened the servant’s eyes, and he looked and saw the hills full of horses and chariots of fire all around Elisha.

Taking the ‘Next Step’

THE SCENE:

Nice and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Cherry pickers (4ct IC) x5
– SSH (4ct IC) x20
– some of these/some of those
– bent over back stretch

-Mosey

5 T-merkins
5 Navy seal burpees

-Mosey

THA-THANG:

-field suicides (end line, 18 yard, 50 yard, opposite 18 yard, full field)
-> navy seal burpees (5)
-> bear crawl
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> bearcrawl
-> air squats (50)
-> run back
-> Navy seal burpees (5)
-> lunge
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> run full field
-> Navy seal burpees (5)
->Run back
-> abs until six gets back

 

60 seconds on 20 seconds off

->Abs

->Tire flips

->Abs
->Rope tire pulls

->Abs
->Weighted jumping jacks with battle rope

->Abs
->Plate ground to overhead

->Abs
->Single arm KB clean

->Abs
->Overhead DB lunges

->Abs

->American hammers

MARY:

3 sets of 30 sec handstand holds

Variations: Handstands, Elevated pike position, CDD

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today I wanted to get everyone doing something different than what we normally do. One of the key points of F3 is to grow ourselves and help others grow.

We focused on that ‘Next Step’ today, being better than we were yesterday. I bet if I asked you yesterday if you could do the workout you just did that you would say that you couldn’t do it. This was meant to be the “progress, not perfection mentality”.

To often do we find ourselves becoming comfortable with where we are and not taking that next step. Just because we feel like we aren’t getting closer to that next plateau. We are farther than we were.

So an example I saw that really had a profound effect is the distance we have to get to God. So every time we take that step toward God, so does God. So even though we are still some distance away from God, we are much farther away from Sin than we were. And every day we can take this next step and be somewhere that we thought was impossible.

MOLESKIN:
Clothing donation for Mend’s house. Ask Tank or Doubtfire.
ANNOUNCEMENTS:
Welcome FNG Freshman