F3 Knoxville

Tag: Sweeper

No real theme…just pain

THE SCENE: JUCO AO with a few sprinkles.  Just enough to get wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 SSH, 15 imperial walker, 10 Tempo Squats, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to the south parking lot

Bear crawl to each parking row, do 10 merkins, bear crawl to next row, do 10 diamond merkins, repeat to the end of the parking lot

Mosey to coupon pile and grab a coupon. 10 reps of exercises at each corner of parking lot with coupon:  squats, lunges, flutter kicks, burpees, up the hill and diamond merkins. Repeat.

Mosey toward center of campus to walls. Aiken legs: Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Take a lap. Mosey to park benches. Do 10 derkins, 10 dips, 10 incline merkins, and 10 diamond merkins.

Run to back to the shovel flag.

MARY:
Tempo merkins, hello Dolly.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Proverbs 15:31-32 “He whose ear listens to the life-giving reproof will dwell among the wise. He  who neglects discipline despises himself, but he who listens to reproof acquires understanding.”

Be willing to listen to those with more experience and take their criticism constructively.  If you ignore it, you basically are ignoring your own potential growth
ANNOUNCEMENTS:
F3 Knoxville Olympics November 3rd and family day on November 4th.

Start Today

THE SCENE: 70 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 30 (IC)
-Burpees x 5 (OYO)
-Windmills x 15 (IC)
-Burpees x 5 (OYO)
-Cherry Pickers x 5 (OYO)
-Burpees x 5 (OYO0
THA-THANG:

    Mosey to Jucomanjaro stopping for some burpees along the way. More burpees at the bottom of the mountain. Mosey up a bit, stop for some Thrust-Merkins x 20 (IC), bear crawl up a bit more, 5 burpees, squats x 20 (IC), Bernie Sanders up a bit more, 5 burpees, mosey to the top for 5 more burpees, a quick breather and a little ab work. Mosey back to the bottom. Turn around and look back to the top. 5 double burpees, mosey up a bit, 5 double burpees, Mosey all the way to the top. Rest. Mosey back down and then to the AO start.  5 Double Burpees.

MARY:
-Hello Dollies x 20 (IC)
-Russian Twist x 20 (IC) called by Onesie
COUNT-OFF & NAME-O-RAMA
13 Pax
CIRCLE OF TRUST/BOM:
The very best time to plant a tree is 20 years ago. The second best time to plant a tree is today.  Take a moment today and reflect on something that you should have started already, big or small.  Saving for kid’s college, fixing a broken relationship, cleaning out the garage, developing a prayer life, etc.  Take the first step today.
MOLESKIN:
Two times up Jucomanjaro!!!!!!  Well done gentlemen.   Well done.

CMUs and Ol’ Glory

THE SCENE:  68 and B-E-A-utiful
F3 WELCOME & DISCLAIMER
WARM  

Little Baby Arm circles up13 down12

Tempo squats 15

merkins in cadence 15

mtn climber 15

this with that

THA-THANG:
Grab our CMUs and Ol’ Glory and mosey

– bear crawl 25yrds and back

mosey

– CMU leap frog 25 yards

mosey

at the sophomores 4 corners,

15 Lt. Dangers, grab Cmu to the next corner and leave it there. Take a lap, and return to Cmu

15 goblet squats w/cmu grab cmu to next corner repeat lap

15 swings (you know what happens next).

15 rows (yep, we took the lap again)

jack rabbits that finished ahead grab 2 CMUs and head back to Bear Crawl station

next station, reps of 20

curls, dips,tri,twist

back at A/O

MARY:
5 CMU V-UPS ( don’t try it, it sucked!)

10 CMU on feet and raised E2K

5 Rocky vs Apollo Creed each arm

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
John 6:35 give yourself to him, and you will never hunger.  believe in him, and you shall never thirst.   He will watch over you and guide you!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hurricane at JUCO

Weather: cloudy, cool, waiting on rain

Welcome and Disclaimer

Warm-o-Rama

Cherry Pickers

Windmills

World’s Greatest Merkin

Mosey to the parking lot

  • Sprint to each line
  • 20 Merkins at each end

Bear crawl the building

Mosey to rock pile

Battle buddy up

Parking lot Dora 

  • 50 blocky Hurley
  • 100 tri extensions
  • 200 curls
  • 50 Blurkey

Rocks up

Burpee lunge past the  building

Mosey back to the AO

Tabata if time

  • Iron mikes 
  • Lizard hops
  • Tuck jumps
  • Donkey kicks

Watching “Up” this weekend with my kids 4/8, and the scenes about death came on.  Afterwards it was the questions from my 4yo:

Where is the girl?

What happens when we die?

What happens to or bodies?

What is heaven like?

Are their toys in heaven?

Do we have bed times in heaven? 

 

Me trying to put death into a system where a 4 year old could understand it is hard. But what I tried to explain is if we believe in Jesus, and ask him to be in our hearts we are superheros.  What I mean by that is if we believe in Jesus, we never die we live forever with Him in heaven. 

Jucomanjaro at Its Best (or Worst)

THE SCENE: JUCO AO, comfortable temps and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 SSH, 15 imperial walker, 10 Tempo Squats, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to the base of Jucomanjaro:  Lunge Walk 20 paces, run about 50 yards, 20 squats, run again, repeat to the top, mosey to the bottom

Mosey to hand rails and benches. Do 15 supine pull-ups, 15 box jumps and then run to the end of the parking lot. Repeat once.

Mosey toward the pond. Mucho Chesto: 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right.

Option 1: Run around pond and then head to the shovel flag

Option 2: Mosey to the shovel flag and Mary until the 6 gets in.

CIRCLE OF TRUST/BOM:
The WORD today came straight from The Word (i.e. the Bible).  I read a few verses from Matthew 6 (verses 19-21, 25, 26, 33, and 34).  To sum up (please read these yourself), the passage is talking about where our focus needs be:  serving God and therefore getting to Heaven.  Don’t worry about what tomorrow will bring.  Serve God today and “all these things will be added to you”.  It’s not saying what we need will just fall into our lap.  We have to put in some effort, but our focus needs to be on serving Him first because that’s what is truly important.  The trials of this life will be worth it in the end.
MOLESKIN:
Thanks to Booster for the opportunity to Q this morning.  I enjoyed it.  My legs are toast after tackling Jucomanjaro.  That hill is no joke!  Fast-n-Easy did it twice including his pre-ruck!  Trolley showed us how men do box jumps by jumping on top of the table-top instead of the seats of the picnic benches like the rest of us boys.

It was good to meet a few new faces this morning.  I will definitely return to Q again (as long as I am not shunned)!