F3 Knoxville

Tag: Wanderer

JUCO Metric #1 January 2022

THE SCENE: Misting, dark, and cold. Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops in cadence 25
5 burpees OYO
Windmills in cadence 10
Arm rotations forwards in cadence 12
Arm rotations backwards in cadence 12
Cherry Pickers in cadence 6
Tempo Squats 10

THA-THANG:
Mosey to the coupon pile. Grab a coupon, set a 30 min timer, and get after it…

Metric Workout #1
(Every man will need 1 CMU)
Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.
The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.
Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.
It will look like this:
25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.
Once through the entire circuit is 525 reps (burpees do not count toward total).
How many cumulative reps can you complete?
Enter your Total Rep Count on the form.
This workout will be used to set your baseline score.  We’ll repeat it in July and you can see how your King is accelerating!

Mosey back to the flag with a Jail Break

MARY:
No Time…
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Faithful : the 5th pillar
The verse for this pillar is Matthew 25:23

“The master said, ‘Well done, my good and faithful servant. You have been faithful in handling this small amount, so now I will give you many more responsibilities. Let’s celebrate together!’”
Matthew 25:23 NLT

Be Full of Faith! Keep giving and you will never be without!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Rampart 7a tomorrow. Clown Cars leaving JUCO at 6:15a

Commandments

THE SCENE: mid 30s JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky, merkins, squats, cherry pickers and mosey.
THA-THANG:
Warm up with the Friday challenge, modified in order to condition the body for pain Friday and hopefully avoid injury.  You’re welcome.

  • 25 Curls, 50 yd run, 1 burpee, 50 yd run
  • 25 Heavy Squats, 50 yd run, 1 burpee, 50 yd run
  • 25 OHP, 50 yd run, 1 burpee, 50 yd run
  • 25 CMU Swings, 50 yd run, 1 burpee, 50 yd run
  • 25 Thrusters, 50 yd run, 1 burpee, 50 yd run
  • 25 Blockees, 50 yd run, 1 burpee, 50 yd run
  • 25 Triceps, 50 yd run, 1 burpee, 50 yd run
  • 25 Shrugs, 50 yd run, 1 burpee, 50 yd run

5:39 – 50 yd lunge and twist, 50 yd toy soldier, 25 yd worlds greatest stretch, 50 yd sprint, 50 yd burnee

moroccan night clubs, little baby arm circles forward, back, seal claps and overhead claps

MARY:
LBCs, American Hammers, flutterkicks, hello dollies, leg circles, heals to heaven, superman tempo, superman swims.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Let’s talk about the commandments.  Actually, not the 10 from the Old Testament.  John 14:15 reads, “if you love me, keep my commandments.”  Jesus came not to abolish the law of the Old Testament, but to fulfill and since I profess to love Jesus, I’d like to know what are His commandments.  Thought about an entire journey through the Bible to discover them, but realized someone has to have thought of this too…so I googled it.  And sure enough there are 38 (39) commandments in the New Testament from Jesus.  Let’s go over all of them now…j/k.  We discussed a few, The Greatest Commandment, The Golden Rule, Mark 11:25-26 Forgive, John 3:7 Be Born Again, and John 15:4 I am the Vine.
MOLESKIN:
Thought it very cool that a person from Maryville, TN popped up from a world-wide search with a nice list and nice website.  Commandments of Jesus (trusting-in-jesus.com)
ANNOUNCEMENTS:
Friday heavy max out day. Prayers for Cardinal, may he rest in peace, his family and the Rampart AO.  Memorial Workout Saturday 7am at Rampart.

Showing Love to the Duck Pond

THE SCENE: Chilly 40 degrees, but no rain…

WARM-O-RAMA:

SSH
Failure to Launch
Diamond Merkins
Mt Climbers
TN Rocking Chair

THA-THANG:

Mosey to the new math building–4 corner warm up
10 Dips IC
20 Flutter Kicks (IC)
20 Diamond Merkins
30 Squats
Mosey to the Pond
Run around the pond twice – stopping at each “corner” and doing the following
10 Burpees
20 Freddy Mercuries (2-count)
20 Diamond Merkins
30 Squats
Mosey to the courtyard
20 Step Ups
3 corners – 20 2-count flutter kicks, 22 Diamond Merkins, 30ish Squats
Mosey to 05 Parking Lot
Run across the lot stopping at light posts and doing 10 Iron Mikes
Monkey Humpers at the end

MARY:
Hello Dolly

CIRCLE OF TRUST/BOM:

Heb 11:6 And without faith it is impossible to please God, because anyone who comes to him must believe that he exists and that he rewards those who earnestly seek him.
Friday Erector talked about Fellowship, so I thought I’d continue the discussion on the 3rd F.  This passage could easily be taken out of context, but let’s look closer.  We have two areas of action (AFTER coming to him) – believing in God and earnestly seeking him.  What does that look like?  Earnest is more than a flippant prayer before a meal or dragging yourself out of bed to attend church in a robotic manner.  There is a fulfilling life to one who EARNESTLY seeks God, spending time with him, learning how to please Him through diligently studying and committing His Word to your heart.  Don’t just believe he exists (even demons do that), but resolve today to EARNESTLY seek him.

Fellowship Together

THE SCENE: JUCO in the 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Moroccan night club, 10 windmills
THA-THANG:
Mosey to the Sophomore for a four corners workout:

  • 25 squats at the bottom, Bernie Sanders to the top
  • 25 merkins, run to the next corner
  • 25, 2-ct flutter kicks, run to the next corner
  • 10 burpees, back to start
  • Repeat once

Mosey to the coupon pile and grab your favorite. 2 rounds of the following.

  • 25 OHP
  • 26 lunges
  • Run to the top of the stairs
  • 25 merkins
  • 5 pull-ups

Mosey down to the parking lot just north of the middle of campus for a burpee suicide. Do 2 at the first line and run back to start, run out to the second line and do 5 burpees, go back to start, run out to the third line and do 8 burpees. Then, scale back down the ladder.
MARY:

Flutter kicks

COUNT-OFF & NAME-O-RAMA

7 at JUCO today 

CIRCLE OF TRUST/BOM:
“So then, those who had received his word were baptized; and that day there were added about three thousand souls. They were continually devoting themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone kept feeling a sense of awe; and many wonders and signs were taking place through the apostles. And all those who had believed were together and had all things in common; and they began selling their property and possessions and were sharing them with all, as anyone might have need. Day by day continuing with one mind in the temple, and breaking bread from house to house, they were taking their meals together with gladness and sincerity of heart, praising God and having favor with all the people. And the Lord was adding to their number day by day those who were being saved.”
Acts 2:41‭-‬47 NASB1995
The 1st century Church was really good at fellowship. They shared everything, they knew when there was a need and provided for it, and the spent time together sharing meals. How much time do we spend sharing together? This could be a meal, spending time together having fun, or studying God’s word. This could also be time spent building each other up when we are down. Or encouraging someone who needs to get refocused on what life is all about.

Fellowship is what holds this group of men together. It should also be a core of value in our life as a whole. So, reach out to someone who needs some fellowship. They are probably pretty easy to spot in a crowd.
MOLESKIN:
It was nice to see Messy Hobbs out with us for his second F3 workout. Welcome to F3! It was great to once again lead a workout. It has been too long!
ANNOUNCEMENTS:
Convergence is tomorrow!

Will Power has limits

THE SCENE: 23° wonderful dry and windless
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grasshoppers (thanks Dartgun for the introduction to those), SSH, Butt kicks, Reverse Planks, grady corns and tempo merkins
THA-THANG:
Mosey to the guardrail for 10 colds dips, then at each stopsign or crosswalk burpee till the 6 arrives and do 1 more.  We were going to go around campus but the east side was too icy so just a big arch to the lake and back where we did 4 corners.

  • 1st Corner: 20 SSH, 15 High Knees, 10 Butt kicks and back up the ladder. Bonus: mtn climbers
  • 2nd Corner: 20 Flutter, 15 Freddy, 10 Reverse Planks.  Bonus:Superman
  • 3rd Corner: 20 Merkins, 15 Dry docks, 10 Wide merkins. bonus: Welsh dragon
  • 4th Corner: 20 Jump Squats, 15 Squats, 10 Pistol squats.  Bonus:  Toy soldiers

A little CMU time to make sure they were  not too cold or frozen to the ground.
MARY:
American Hammer and Hello Dolly
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“so shall my word be that goes out
from my mouth; it shall not return
to me empty, but it shall accomplish that which
I purpose, and shall succeed in the thing for which I sent it.
Isaiah 55:11 ESV
Being out here we’ve found our limits
We also have limits when it comes to will power.
I read about a guy who had a resolution for a Cold shower every day.  He grew to like it, then hate it.  But he put on 15-20lbs because he used up his will power and didn’t eat right or do other things.
In my case, step goal streak.  I let my steps and hitting my goal every day this year take up too much of my thought, family time and will power.  Didn’t blow off the important things, but could have done them better.
It’s less about streaks and goals and more about habits, character and who we really are.

Prayer life or Cold showers?
Step goal or time face to face with your wife and kids?
Sticking to some strict diet or getting deeper relationships with some men at f3?
Becoming more accomplished in your career or becoming more like Christ to those you work with?

None of these are mutually exclusive, but at some level they are.  God is infinite. We are not.
Choose how you will spend your 2023 wisely.
Choose habits and trends that produce more fruit where you really want to see it.
2 Tim 4:5 As for you, always be sober minded, endure suffering, do the work of an evangelsit, fullfill your ministry.
“1 Tim 4:8 For physical training is of some value,
but godliness has value for all things,
holding promise for both the present life and the life to come.”

ANNOUNCEMENTS:
Convergence January 7th.