F3 Knoxville

Tag: Shrubbery

11’s, Diamonds, and Dragons at JUCO

THE SCENE: 35 and clear

F3 WELCOME & DISCLAIMER: administered

WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Merkins IC x10
Squats IC x10
30 Seconds OYO

THA-THANG:
Mosey to Sophomore hill, stop halfway for some Imperial Walkers, and Bernie to the top of hill.

11’s between the trailers and handrail. Perform burpees at trailers and rows at handrail.

Mosey to quad with some Guardrail led flutter kicks on the way

7 of diamonds at the quad, start with 7 and increase by 7 at each corner (7, 14, 21, 28)

  • Round 1 – squats
  • Round 2 – SSHs (single count)
  • Round 3 – flutter kicks (4-count)

Mosey towards the flag and stop in parking lot for Welsh Dragons.

Mosey to the flag

MARY:
10 reps of Freddy Mercury’s IC

COUNT-OFF & NAME-O-RAMA
8 Bootcampers and 8 RUSHers

CIRCLE OF TRUST/BOM:

From “The System: The Glory and Scandal of Big-Time College Football” by Jeff Benedict and Armen Ketyian

Kyle Van Noy was a top high school football prospect in the state of Nevada in 2008. He was being recruited by LSU, Nebraska, Oregon, UCLA and twenty others. BYU had attempted to contact him, but he wasn’t interested in playing at a university tied to his church.

On April 29, 2008, BYU head football coach , Bronco Mendenhall, stepped into the pulpit to speak at Kyle’s church in Reno, Nevada. Kyle was forced to go by his parents, but was all ears as Coach Mendenhall spoke of the way geese fly in a V formation and that even if one goose fell out of formation, another goose would wait with him until he either died or was able to rejoin the group. Kyle had never heard anyone speak like that, especially a football coach. His interest was piqued.

Throughout the recruitment process, Coach Mendenhall and Kyle developed a deep friendship. Kyle would sometimes call him for advice in various situations he ran into. Despite their friendship, Mendenhall laid out in detail the requirements of the BYU honor code that would be required if Kyle decided to play football at BYU. Despite offers to Oregon, Colorado, UCLA, and Boise State, Kyle eventually settled on BYU, saying “I wanted to play for a coach who cared more about me as a person than a football player.”

Just a few days from National Signing Day in 2009, Kyle called Coach Mendenhall to tell him he had been arrested for drunk driving. Mendehall’s policy prohibited him from offering scholarships to players who weren’t living in compliance with the honor code. He didn’t make exceptions – not even for the best recruits. Mendenhall offered to help Kyle Van Noy find somewhere else to play, but he was insistent that he wanted to play for BYU.

Mendenhall went to his AD and worked out a deal that Kyle could come to BYU, but he would have to sit out the entire 2009 season and go a full year without violating the honor code. Kyle and signed with BYU.

One month later, Kyle had a run in with the police over alcohol consumption but no charges were brought against him. Coach Mendenhall would not find out, but he decided to fly to Provo and confess in person. As he sat in Coach Mendenhall’s office, he told him, “I need help.” Coach Mendehall responded with the following quote from former BYU president Jeffrey R. Holland: “It is the plain and very sobering truth that before great moments, certainly before great spiritual moments, there can come adversity, opposition, and darkness. Life has some of those moments for us, and occasionally they come just as we are approaching an important decision or a significant step in our life.”

Mendenhall looked Kyle in the eye and told him not to worry about the second incident, “That’s why I gave you the one-year plan”, he told him.

Kyle Van Noy sat out the 2009 season and then played linebacker at BYU from 2010-2013. He earned a myriad of honors throughout his time at BYU and was named the All-Independent Defensive Player of the Year his senior year. Kyle Van Noy was picked by the Detroit Lions in the second round of the 2014 NFL Draft and is still in the NFL today after signing with the Los Angeles Chargers in May, 2022.

I don’t where Kyle Van Noy would be if Coach Bronco Mendenhall hadn’t believed in him and given him a second chance. Obviously, he is an immensely gifted athlete that could have thrived on any D1 football roster. However, would he have continued to struggle with things outside of the field like he did in high school? We’ll never know, but the one person who believed in him, Coach Mendenhall, set boundaries and enforced consequences for Kyle’s actions. As a result, he has seen a lot of success in his NFL career that may not have come otherwise.

Who are the people in your life that need you to believe in them? You may not be a head football coach of a national program, but you may be the father of a son who needs to understand what it is to be a man and take responsibility for your actions, what it means to be a true High Impact Man (HIM).

ANNOUNCEMENTS:
Sign up for Brolympics on Nov. 5 hosted by The Asylum

Lack of Room Service

THE SCENE: A bit chilly, but refreshing
F3 WELCOME & DISCLAIMER: Executed
WARM-O-RAMA:

SSH
Tempo Squats
Merkins
Windmill
Calf Raises

THA-THANG:

Mosey to the new math building
Section I – A bit of Arms
20 Dips IC
Run around the building
20 Step Ups IC
Run around the building
20 Dips IC
Mosey to the large east side parking lot
Section 2 – A bit more arms
50 Merkins
Run to the other side of the parking lot
50 Squats
Run back
50 Merkins
Run to the other side of the parking lot
50 Squats
Mosey to the Pond
Section 3 – 4 corners
Run around the pond – stopping at each corner and doing the following
10 Catalina Wine Mixers
15 Burpees
20 Big Boys
30 Squats
Mosey to the courtyard
Section 4 – A bit more arms
20 Dirkens
20 Irkens
Lap around the courtyard
20 Dirkens
20 Irkens
Lap around the courtyard
Mosey back to the flag (doing Freddy Mercuries and Flutter Kicks along the way)

MARY:
No time

CIRCLE OF TRUST/BOM:
Have an attitude of gratitude – be thankful for the group, take care of each other, and strive to help your fellow brothers be better HIMs

Never Gonna Give You Up

THE SCENE: Upper 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 5 Cherry pickers
  • 10 Tempo Merkins
  • 10 Tempo Squats

THA-THANG:

  • Mosey to the Coupon Pile
  • Dora – Bear crawl to the concrete while your partners uses a coupon to do:
    • 100 Skull Crushers
    • 200 Rows
    • 300 Bench Presses
  • More Dora – Run up to Rec Center with a coupon while your partner does:
    • 100 Hillbillies 
    • 100 Swimmers
    • 100 Mountain climbers
    • 100 Supermans
  • 30 seconds of squats into 30 seconds of wall sit (2 rounds)
  • While on the mosey back to the flag
    • 1st Stop Sign – Approximately two minutes of Arm circles forward, backward, wax on, wax off and hold (no rest)
    • 2nd Stop Sign – Seal Clap, Overhead clap, big bird arm flaps, little bird arm flaps, big circles forward, gorillas chest beats (no rest)

CIRCLE OF TRUST/BOM:

Never gonna give you up

Never gonna let you down

Never gonna run around and desert you

Never gonna make you cry

Never gonna say goodbye

Never gonna tell a lie and hurt you

Raise your hand if you have ever been Rick Rolled?  That’s when you hear Rick Astley singing his 1980’s hit – Never Gonna Give You Up after trustingly clicking a link from a friend or perhaps enemy. (https://www.youtube.com/watch?v=8KcsJwPzPxE) Jokes aside, I heard this song playing on the radio and it reminded of God’s promise.

Romans 8:35 Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword? 36 Just as it is written,

“For Your sake we are being put to death all day long;

We were considered as sheep to be slaughtered.”

37 But in all these things we overwhelmingly conquer through Him who loved us. 38 For I am convinced that neither death, nor life, nor angels, nor principalities, nor things present, nor things to come, nor powers, 39 nor height, nor depth, nor any other created thing, will be able to separate us from the love of God, which is in Christ Jesus our Lord.

People, friends, partners, spouses let us down but our Savior does not, has not and will not. I hope the next time you get Rick Rolled, you will think of the one who will truly never let you down or hurt you.

ANNOUNCEMENTS:

Survivor’s band is playing at the Shed from 7-11PM on Saturday to support the Leukemia and Lymphoma Society.

Brolympics 5 Nov

Last IPC 2022 at JUCO

THE SCENE: A little chilly (50sh) and pretty dark at the soccer field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up was performed OYO.

THA-THANG:

Round 1

  • 10 BDE Burpees
  • 10 yard Murder Bunny
  • 10 BDE Burpees
  • 10 yard Reverse Murder Bunny

Round 2

  • 20 Thrusters
  • 20 yard Murder Bunny
  • 20 Thrusters
  • 20 yard Reverse Murder Bunny

Round 3

  • 30 Bonnie Blairs (the Hard way)
  • 30 yard Murder Bunny
  • 30 Bonnie Blairs (the Hard way)
  • 30 yard Reverse Murder Bunny

Round 4

  • 40 Jungle Boi Squats (2 Spoonz Style)
  • 20 yard Murder Bunny
  • 40 Jungle Boi Squats (2 Spoonz Style)
  • 20 yard Reverse Murder Bunn

Round 5

  • 50 Merkins
  • 10 yard Murder Bunny
  • 50 Merkins
  • 10 yard Reverse Murder Bunny

There is a timer that is going off every 5 mins. After 5 mins PAX will stop what they are doing and do 5 Kraken Burpees.

MARY:
NA.
COUNT-OFF & NAME-O-RAMA
10 Chicos Fabulosos!!!
CIRCLE OF TRUST/BOM:
Genesis 2:24 – Therefore a man shall leave his father and his mother and hold fast to his wife, and they shall become one flesh.
MOLESKIN:
Talked about the importance of the love ingredient in the marriage and that love is a verb not a noun, so it needs to be practiced. Plants need water to grow, same way love needs to be executed to flourish in our marriage…let’s practice simple things that we used to do when they were our girlfriends and focus on little details that will change our lives…let’s plan for a romantic diner…why not :)!!!

Mission Accomplished

THE SCENE: A brisk 40 degrees but clear skies, gentle breeze and good visibility
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some side straddle hops, tempo merkins and squats, local cherry pickers, Projectivators, and climbing the mountain.
THA-THANG:
Rugby shuttle run to the CMU pile

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included:

  • Bodybuilders
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 3 BB
    1 hash = 5 BB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    20 hash marks required
  • Running Laps
    1 hash = 1 lap
    20 hash marks required
  • Clean & Press (with CMU)
    2 squats : 1 C&P
    4 OHP : 1 C&P
    1 hash = 10 C&P, 20 squats, 40 OHP’s
    40 hash marks required
  • Freddy Mercuries
    2 Big Boys : 1 FM
    5 LBC : 1 FM
    1 hash = 10 FM, 20 BB, 50 LBC
    40 hash marks required
  • Clock Merkins
    20 merkins : 1 CM
    30 knee merkins : 1 CM
    1 hash = 1 CM, 20 m, 30 km
    40 hash marks required

MISSION ACCOMPLISHED!  Victory Rugby Shuttle Run back to the flag

MARY:
With 3 minutes to spare, did some LBC’s, pull backs, and hello dolly’s to close off the beat down
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Bible Verse:

“You need to persevere so that when you have done the will of God you will receive what he has promised.” (Hebrews 10:36, NIV)

Keep Doing the Right Thing.  In Genesis, Joseph was betrayed by his brothers, sold into slavery, falsely accused of a crime, and put in prison.  It was thirteen years of injustice and disappointments.  But he kept doing the right thing until one day he was suddenly called out of the prison to interpret Pharaoh’s dream and subsequently made the prime minister of Egypt.

God wasn’t asking Joseph to defeat his brothers, to escape his captors, to prove his innocence, or to break out of prison.  God was simply asking him to outlast the opposition.  God may not be asking you to overcome some of the challenges you face that are unfair and situations that feel like they are lasting forever.  He may just be asking you to keep doing the right thing in bad situations, and to outlast them.  He is asking you to be faithful.  Then you will be able to say along with the Apostle Paul, “I have fought the good fight, I have finished the race, I have kept the faith.  Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day…” (2 Timothy 4:7-8).

-Credit to Larry Blakeburn of First Cumberland Presbyterian Church in Oak Ridge, TN
MOLESKIN:
Thanks everyone for making my VQ as memorable as I had hoped!
ANNOUNCEMENTS:
2.0 Workout this Saturday at the Project; and otherwise I’ll leave this up to the AOQ if there’s anything new.

#The Project: coming to you next Tuesday – can you beat their time?