F3 Knoxville

Tag: Toto

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.

Fight or Flight

THE SCENE: 72 degrees, clear, and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 (IC)
  • Double Burpees x 5 (OYO)
  • Windmills x 15 (IC)
  • Double Burpees x 5 (OYO)
  • BACs F&R x 15 (IC)
  • Cherry Pickers x 5 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

Mosey to the west parking lot

  • Partner A sprints out and back, Partner B squats. Swap. x 2 rounds.

Mosey to the coupon pile

  • Curls, Tri-Ceps, Rows x 25, run the steps, R&R
  • Merkins, LBC’s, Weighted Squats x 25, R&R
  • Double Burpees x 5 (OYO)

Mosey to the short walls

  • CCD’s, Dips, Decline Merkins x 10, run around the walls, x 3 rounds

Mosey back to the flag

MARY:
60 second hold feet up 6″
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

When confronted with a “no” be careful to not let your brain go into fight or flight mode. When presenting a “no” try to start with a “yes statement” of equal significance.

MOLESKIN:
We definitely kept our heart rates up this morning. Everybody pushed themselves.  Proud to be a part of the JUCO group!

Three headed monster

THE SCENE: Calm, Humid, 70sih
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Little of everything… Merkins, Alabama ass-kickers, jog, burpees, tempo squat, jog, BLIMPS
THA-THANG:

  • Aiken legs –>  Bernie Sanders  –> 50 yd sprint (x2)… Legs blasted, check
  • Bear crawl ring of fire –> center circle of the MRSA field. There was no safety on the ground or on your hands.
    1. 360 degrees of bear crawl –> 10 merkins.
    2. 180 degrees of boo boo bear crawl –> 10 werkins.
    3. 180 degrees of boo boo bear crawl (opposite leg) –> 10 werkins.
    4. 180 degrees of crawl bear –> 10 derkins. Arms smoked.
  • Doracides – 400 iron mikes, 250 Big boy sit-ups, and 250 dry docks.
    • partners take turns chipping away while the other runs a suicide style sprint with burpees at the turn around point. At least the end was near.

MARY:

Just cause we had 3 minutes left…. gas pumpers and peter parkers.
COUNT-OFF & NAME-O-RAMA

17 strong.

CIRCLE OF TRUST/BOM:
After God threw man out of the garden of Eden, the first thing he did was form clothes for them. How do we extend grace to our children even when we punish them?
ANNOUNCEMENTS:

F3 olympics…. not sure when, but sounds like fun.

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. 

Four Corners Buffet

THE SCENE: high 60’s and very foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops X 20 (IC)
  • Cherry Pickers X 10 (IC)
  • Windmills X 10 (IC)
  • Football UP DOWNS
  • Karaoke back and forth across parking lot
  • Baby Arm Circles forward X 10 (IC)
  • Baby Arm Circles backwards X 10 (IC)
  • Mosey

THA-THANG: Four corners around Sophomore Hill

  • 1st round – Arms – 20 merkins, diamond merkins, inchworms, & dri-docks
  • 2nd round – Legs – 20 squats, Bobby Hurleys, Iron Mikes, & Lunges
  • 3rd round – Core – 20 Big Boys Sit-ups, American Hammers, V-Ups, & Supermans
  • Rinse & repeat until time was up

MARY:

  • Flutter Kicks X 20 (IC)
  • Box Cutters X 10 (IC)
  • Reverse Crunches X 10 (IC)
  • Leg Lifts X 10 (IC)

COUNT-OFF & NAME-O-RAMA
14 HIMS and 1 FNG (Welcome Pepperoni)
CIRCLE OF TRUST/BOM:

Growing up playing sports, I was a pretty good athlete. Having not exercised a lot since college, I still thought F3 would be pretty easy.  Was I wrong.  F3 definitely keeps you humble but God wants us to be humble.  In humility we are reminded to value others above ourselves.

Philippians 2: 3-8
MOLESKIN:
This being my VQ, it kept me humble because it can be a challenge to lead the workout and do the actual workout. Overall though, it was a good experience.
ANNOUNCEMENTS:
F3 Anniversary events on November 3-4