F3 Knoxville

brickyard invasion JUCO

THE SCENE: Cool  32’F
F3 WELCOME & DISCLAIMER  Screwed that up!   10 Burpees

WARM-O-RAMA:

had to get to the Coupon PileMosey– walked  M.A.R.S up 10  and Down 10

Mosey — Imperial Squat Lunger 10

Mosey– Walked     Over head Claps

Mosey — A little of this, that, get some more, do not forget that
THA-THANG:
With your Chilled Coupon,

50-40-30-20-10

Push-ups, straight arm raises, squat thruster, squat, twists

( on paper it looks so easy )

MARY:

had to get back to the A/O

Mosey — 10 ct LBC

Mosey — 10 ct Bicycles

Mosey — 10 ct Flutter kicks

At A/O gut buster No feet on the deck!

100 Flutter kicks, 75 hello dolly’s, 50 Bicycles, 25 box cutters

Ladder Run the parking lot

COUNT-OFF & NAME-O-RAMA
27 HIMs Strong
CIRCLE OF TRUST/BOM:
you may not always understand someones path, and seeking out to understand their path may not work.  But know that the lord put you in that individuals path for a reason.  you are given a choice just as everyone else is.  What will you do with your choice.

 

I call to mind the merciful story of God’s love that we heard today in a spiritual retreat for the clergy.   the Priest speaker said that God knows the struggle of those who are addicted.   He knows that their efforts are flawed and weak.   God also knows that with-in the fog of confusion, there is a soul crying to God for his help.  Like the good thief on the cross, you son will have the chance to hear the words, “Today, you will be with me in paradise.”

-Fr. Val Bartek

MOLESKIN:

ANNOUNCEMENTS:

When you can’t do anything dumber…Totally redeem yourself

THE SCENE: post rain – 53 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 5 Cherry pickers, 5 tempo merkins, 5 tempo squats
THA-THANG:

  • Indian run with back two men racing to the front (ran to the rear parking lot in front of the ‘Stadium’ hill.
  • 3 x Circuit Breaker – broadjump two parking stalls, lunge one parking stall to the end of the parking lot. Alternate sprinting forward, shuffle, bernie, shuffle, burpee in each parking lot stall until reaching the start point.
  • 11s on Stadium Hill – Hip thrusters on the parking lot, sprint up the hill, monkey humpers at the top of the hill.
  • Dora – 100 merkins, 200 Squat Rockettes (Squakettes), 300 American Hammers (cut short on time), partner runs with CMU up the stairs and slapped the Rec Center wall.
  • Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
31 total: 26 Pax//5 FNGs

CIRCLE OF TRUST/BOM:
Classic scene in Dumb and Dumber – Just when I think you can’t do anything dumber, you go out and totally redeem yourself! https://www.youtube.com/watch?v=UnkefjCES-4

Matthew 5:23-2423 Therefore if you are presenting your offering at the altar, and there remember that your brother has something against you, 24 leave your offering there before the altar and go; first be reconciled to your brother, and then come and present your offering.

When things are wrong, whether it is your fault or not, we must be about making things right. This is not an obstacle, it is an opportunity. I shared a story from my time as an officer in the Navy. A sailor opened the door to a pressurized space and it caused the door I was opening to slam, nearly taking off the fingers on my right hand. I rushed at the sailor and got about two inches from his face and started berating him. He was in the wrong and I outranked him. In the middle of yelling at him, I look down to see another sailor that I had been studying the Bible with. Seeing her replaced my anger with shame. I walked away and cooled down. About an hour later, I found the sailor I had yelled at and I apologized to him for embarrassing him and for the things I had said. Two hours later, I found the female sailor that I had previously studied the Bible with. I owned what I had said and done and shared that I had apologized to the other sailor. I shared that the anger she saw in me was the man that I had to die to daily, the man whom Christ has helped me change from. She said that she knew I had apologized because the whole crew was talking about it (it’s rare for an officer to apologize to an enlisted sailor). 15 years later, we are still close and I saw her over Thanksgiving. She is married to a preacher and they have two kids.

Just when I couldn’t do anything dumber, I totally redeemed myself in her eyes and we are both better for it. Make wrongs right and see obstacles as opportunities.

 

Bear Each Other’s Burdens and CMUs

THE SCENE: 40’s and dry. Sweat was imminent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-2 x each leg 180 Lunges – Done OYO for a total of 180° – lunge in front (90°), lunge at 45°, lunge to the side (0°), lunge backward at -45°, lunge straight backward (-90°).
-10 x Tennessee Rocking Chair – (S/O to WaxJob for this exercise) – Begin with arms straight out in front of you: 4 ct IC: 1) touch hands to toes, 2) squat down with hands going straight out in front of you, 3) touch hands back to toes, 4) stand up straight with hands out in front

Partner up (partners used later at Sophomore Hill)
-5 x each Booyah! Merkin (modified to do high fives instead of shoulder taps as described in the Exicon)
-5 x Bropees
-3 x each / 6 x total Squat Walking Rockette – Start in a parallel squat with arms in front and kick your left leg toward your right hand, squad back down, kick your right leg toward your left hand, squat back down and repeat.

THA-THANG:
Black Snake to Sophomore Hill. PAX are getting better on the spacing but still need some work on their turning spacing.

DORA Circuit AMRAP for 10 minutes:
1. 3-legged Bernie (aka Laverne & Shirley – S/O to Guardrail for naming this one) – backwards run joined at the hips up the paved part of Sophomore Hill
2. 5 x Bropees at the top (high-five encouraged to avoid jumping into each other with a high-ten Bropee)
3. Wheelbarrow down the grassy part of the hill – halfway switch (modify if both PAX cannot do all the way down the hill to a bear crawl or lunges)
4. 5 x Booyah! merkins at bottom (same high five modification as during the warm-up)

DORA Crew (3 HIMs per group) – 5 minutes AMRAP per round

Exercise Round 1 Round 2
Hodor 1 CMU 1 CMU
Run / walk 1 CMU 2 CMUs
Thrusters 1 CMU 0 CMUs

Recover called – no time for Round 3 (plus who knows if the Q would have been able to run/walk carry 3 CMU’s).

Flutter kicks IC after “recover” was called and PAX were still putting away their CMU’s.

Black Snake back to the AO

Mini sprint workout
100% Sprint down to the bottom of the parking lot
15 second recovery
100% Sprint up to the top of the parking lot
15 second recovery

MARY:
BBS 1 minute AMRAP until 6:15
COUNT-OFF & NAME-O-RAMA
17 HIM’s bearing each other’s burdens and CMU’s (link no pic uploaded). No FNG’s. Welcome back from sleep deprivation aka a new baby, Gump!

CIRCLE OF TRUST/BOM:
F3 has meant so, so, so much to me! Today we focused in the workout on working together as HIM’s. To be able to better bear each other’s burdens as I’ll read from Galatians 6 here in a moment, as the PAX have known and seen in me, more transparency and vulnerability is required to be able to better bear each others burdens. It’s F3 so much as the organization so much (though it is a solid organization) but the HIM’s who walk with me, push me, and ENCOURAGE me at 5:30 A.M. when I would previously see another woman not my wife. This was evil and wicked what I did before, but now God has changed me and my life so dramatically for the better. So while it might seem like verse 1 of the the following passage is a bit off on a first reading of the passage, I think it fits perfectly into where I’ve been walking and how we ought to walk was HIMs:

Galatians 6:1-5
“1 Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness.
Keep watch on yourself, lest you too be tempted.”
2 Bear one another’s burdens, and so fulfill the law of Christ.
3 For if anyone thinks he is something, when he is nothing, he deceives himself.
4 But let each one test his own work, and then his reason to boast will be in himself alone and not in his neighbor.
5 For each will have to bear his own load.

When we exercise (physically and spiritually), we’re doing several things. We stretch our comfort zones working out and this will be especially true today. This passage outlines them for us:
1. v1-2 – Bearing each other’s burdens (especially through prayer – we’ll come back to this)
2. v.3 – Don’t think you’re something when you’re nothing
As Proverbs 27:2 says “Let another praise you, and not your own mouth; a stranger, and not your own lips.” We may think we’re something, but God tells all of us that we are nothing and to be humble about everything.
3. v.4-5 Each one test his work, bear his own load.
When you workout, you’re not comparing yourself to other HIMs here. God has given us each different talents, abilities, skills, bodies. But we are called “to be faithful and not successful” as I heard Rick Dunn say at Maple Street Nights a few weeks ago. Paul agrees “”For who sees anything different in you? What do you have that you did not receive? If then you received it, why do you boast as if you did not receive it? (1 Corinthians 4:7)”

Back to Bearing each other’s burdens
You’re here to bear your own load and carry other HIM’s burdens when they can’t, and you let them when you can’t. Like how the thrusters were made SO much easier without CMU’s and how if we’d had time the Hodor would have been easier as one HIM tried to bear all 3 CMU’s at once.

So now we will do that in prayer triangles. Prayer triangles explanation:
Share 1 prayer request per HIM ~10 seconds each. Sincere but brief.
After all PAX in your triangle have shared, one HIM take initiaitive and start praying for one of the HIMs next to him.
Go around the triangle and one HIM pray for one HIM each of the other PAX in your triangle.

When all groups finished the Q said “bring it in” and prayed as one group of HIMs bearing each other’s burdens.

MOLESKIN:
Prayer for all of the HIMs present going into 2020 that we would bear each other’s burdens both at F3 and wherever we go as God calls us.

ANNOUNCEMENTS:
JUCO NYD workout is ON for 0530 (with rucking after the normal workout is on. JUCO Rush will start at 0700 just for this week).

Polar Bear Plunge New Year’s Day 12:00pm. Meet at the Wye in Townsend. Immediately following we’ll have 2nd F at Soccer Taco Northshore. This has grown to be an awesome 2nd F event! Don’t miss out on something that seems impossible but could be invigorating!

McDonald’s on the Fly

THE SCENE: 20’s and no Q in sight….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

LBAC-F/B, Overhead Claps, Tempo Merkins, Mountain-Climbers, Tempo Squats, TN Rock’n Chair
THA-THANG:
Mosey to big student parking lot, stopping for a short Bear Crawl. Perform the Double Quarter-Pounder (without cheese) – look up in Exicon.  So Fun!!

Mosey to small parking lot. 4 corners – rotate between 10 jump squats and increasing 8ct Body Builders at each corner. I think the lead group made it to a corner of 8 BB’s.  Great work!

MARY:
Dead Bug, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
25 strong
CIRCLE OF TRUST/BOM:
Talked about inner peace and 5 steps that have helped the Q obtain inner peace: 1) Trust totally in Christ. This settles where you are headed when you die. 2) Trust in God’s sovereignty and control over all things, even the small details of your life. This eliminates fear. 3)  Trust the Lord to meet all of your needs. Takes care of the constant desire for more. 4) Maintain a clear conscience. Helps protect your inner peace. 5) Accept the way God made you.  You can’t change things that are outside of your control. Trust Him with those things.

MOLESKIN:
Ribbed was on Q but slept thru his alarm. Trolley (JUCO’s newly appointed Executioner) will decide his fate upon his next appearance at JUCO.
ANNOUNCEMENTS:
No official workout Christmas Day at JUCO.

JUCO 1500 III

THE SCENE: cold and clear, 25 degrees !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 ct Cherry Pickers, 10 ct side straddle hops 10 count baby arm circles forward, 1o ct baby ar circles reverse, all in cadence

THA-THANG:

The 3rd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.

https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0

The JUCO 1500 will be repeated on 2020-01-18!

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:

What message does this picture send to you? It makes me think about how Santa Claus represents Black Friday, our spend, spend, spend, consume, consume, consume culture and we take all of that to Santa Claus, yet we are supposed to be celebrating the birth of Jesus Christ, who lived his life as an example of the opposite of all these things. Ultimately we should focus more on Jesus and how he lived his life and less on gifts, presents, consuming and so forth

Image result for santa praying to jesus"

Prayer Requests

Poolboys cousin, Mailbox’s wife, Guard rails job, Gingers coworkers father, any other request I may have forgotten