F3 Knoxville

Tag: Wheelchair

What’s a Bearpee?

THE SCENE: no rain, not too hot at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 2-ct flutter kicks, 300 squats.  Partner is running up the hill.

Mosey to coupon pile. Do 25 overhead presses, 25 curls, 25 tricep extensions and 25 thrusters. Run up the hill and do 5 pull-ups between each set.

MARY:
Flutter kicks, hello Dolly
COUNT-OFF & NAME-O-RAMA
12 PAX today at JUCO.
CIRCLE OF TRUST/BOM:

“My brethren, if any among you strays from the truth and one turns him back, let him know that he who turns a sinner from the error of his way will save his soul from death and will cover a multitude of sins.”

James 5:19‭-‬20 NASB

There is so much in the book of James. This particular passage points to our responsibility to turn back an erring brother from sin. Of course, we ourselves are only helping to point out the error in their life. God will provide forgiveness.  Note that if they need to be turned back, that means that they once were in the truth. Not only do we have the responsibility to help correct, but we have to have the humility to accept correction as well. Be willing to face your brother one-on-one. No gossip but straight to the source.

MOLESKIN

It has been too long since Qing at JUCO. Sign up!
ANNOUNCEMENTS:
Remember those requesting prayers.

Pond Circuit

THE SCENE: Very Nice…not too hot, not too cold
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA (IC):

SSH
Tempo Squat
Merkins
Freddy Mercury
American Hammers

THA-THANG:

Mosey to Duck Pond
4 Laps around the Pond; doing the following at 4 spaced out intervals
1. 15 Burpees
2. 15 Squats
3. 15 Merkins
4. 15 American Hammers
Mosey back to the AO (dips along the way)

MARY:
Time for Hello Dolly

CIRCLE OF TRUST/BOM:

1 Sam 16:7
But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.
Interesting that the heart is talked about more in scripture than obedience and worship…how is your heart?  Let’s strive to be more intentional about taking care of our heart and ensuring it belongs to the Lord.

ANNOUNCEMENTS:
Hardship Hill tomorrow

JUCO IPC Wk 3

THE SCENE: 58*
F3 WELCOME & DISCLAIMER – Done
WARM-O-RAMA:
Abe Vigoda x 10, Cherry Picker x 6, Tempo Merkin x 3
THA-THANG:

IPC Week 3

MARY:
None

COUNT-OFF & NAME-O-RAMA
10 men for a truckload of fun.
CIRCLE OF TRUST/BOM:
1 Peter 1: 13-19

Don’t put off doing good works. If you know what the right action is, do it without delay. There’s no good reason to put off doing good.

MOLESKIN:
IPC is fun…

ANNOUNCEMENTS:
Hardship Hill work day this Sunday from 2-5pm. Location: Fort Southwest Point, Loudon

CMU Ladder

THE SCENE: Nondescript. Not hot, not cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x Abe Vigoda, 7x Cherry Pickers…Let’s mosey!
THA-THANG:
Mosey towards CMU pile stopping for 5 burpees OYO at two different spots.

Grab yourself a coupon and head to the start line to the west of the maintenance building.

CMU Ladder:

  1. 10 x CMU Thrusters
  2. 20 x CMU Swings
  3. 30 x CMU Tricep
  4. 40 x CMU Curls

Run to Cones:

  1. 10 x BBS
  2. 20 x HTH
  3. 30 x LBC
  4. 40 x Flutter Kicks

Start round 1 with both 1’s above, on round 2 do both 1 & 2 above, and so on.

After completing the CMU work, run to the cones (spaced about 50 yards apart) and complete the work.

Round 1 = 1&1; Round 2 = 1,2&1,2; Round 3 = 1,2,3&1,2,3; Round 4 = 1,2,3,4&1,2,3,4

Clear as mud.

Finished up the ladder work and moseyed over to the big parking lot for a taste of the Kraken.

8 Cones in a circle around the light pole. Start at any cone and perform the prescribed exercise until the timer PAX finished the 3 burpees (5 burpees on round 2).

Exercises were Burpees, Squats, Diamond Merkins, Monkey Humpers, X Factors, BBS, HRR Merkins, LBC

Made it two rounds through the Kraken.

Mosey back to the shovel flag for a bit of Mary.

MARY:
Flutter Kicks and Freddies
COUNT-OFF & NAME-O-RAMA
11 men got after it.
CIRCLE OF TRUST/BOM:
Talked about Galatians ch. 2 when Peter was rebuked by Paul for not following his own teachings regarding accepting the Gentiles as they were. Talked about not forcing others to fit into a box that we have created with no basis. Make sure that you are practicing what you preach.
MOLESKIN:
IPC is in session, and it hurts.

ANNOUNCEMENTS:
Hardship Hill is coming up. I need help preparing the obstacles and we need to fill out the JUCO team.

Juco IronPax 2021 Week 1

THE SCENE: Surprisingly pleasant

F3 WELCOME & DISCLAIMER

THA-THANG:
Iron Pax Challenge #1

Revenge of the Bunnies – IPC 2021 Week 1

MARY:
None

CIRCLE OF TRUST/BOM:

For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.

— Eph 6:12

This life is full of conflict, war, disease, this workout, and many many terrible things. Let’s not get confused about who the enemy is. Not humans or even this broken world but against spiritual forces of evil who seek to do eternal damage.

Jesus reminds us that in this world we will have trouble. But take heart; he has overcome the world. (John 16:33) Look to Jesus for our peace and heaven for our rest.