F3 Knoxville

Tag: Wheelchair

Burpin’ Bernie turns 3 y/o

THE SCENE: Cold, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Hairy Rockettes
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards.

MARY:
No time. Arrived at AO with 15 seconds to spare.

COUNT-OFF & NAME-O-RAMA
14 HIMs came out on the third anniversary of my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Remember that the goal of F3 is not to workout, but to invigorate male leadership within the community. I hope that JUCO has done that for more men than just myself. Today marked three years to the date from my VQ. I was hesitant to step up and take the lead in a workout, but the constant encouragement (and badgering) from Judge Judy got me over the hump. Taking the lead of a group of men like those at JUCO has given me greater confidence in my ability to lead. I’ve been able to take that confidence and use it to take leadership in other areas of my life. These last three years have really pushed me to step up into more leadership positions and I’m grateful to the PAX at JUCO for that.

MOLESKIN:

Love the PAX at JUCO. These men have pushed me to hold myself to a higher standard.

ANNOUNCEMENTS:

nada

Ladder for 2022

THE SCENE: a warm and dry 34

F3 WELCOME & DISCLAIMER:

Properly administered


WARM-O-RAMA:

  • Cherry pickers x 8
  • left over right/right over left leg stretches
  • baby arm circles forward/backward x 10
  • tempo squats x 10
  • tempo merkins x 10
  • Imperial Walkers x 10
  • concentration SSH to 25

Dart gun lost concentration so everyone had to do 5 Burpees on their own. I expect better dart gun.

THA-THANG:

Single file mosey to coupon pile with leader dropping off and doing merkins till the 6 catches up.

Part 1: Ladder on a Hill

  • A: 10 Burpees
  • B: 20 Merkins
  • A: 30 Iron Mikes
  • B: 40 Squats
  • A: 50 Heavy Hammers
  • B: 40 squats
  • A: 30 Iron Mikes
  • B: 20 Merkins
  • A: 10 Burpees

Group A exercises were done at the coupon pile
Group B exercises were done at the top of the stairs by the pull-up bars.

Mosey to the big parking lot for part 2

Part 2: Bernie Race

  • Start at the curb and Bernie to the first line
  • Complete 15 LBC’s
  • Bernie to the second line
  • The first person to the line chooses an ab exercise and does 30 reps while everyone else does 15 reps.
  • Continue to Bernie between lines with the winner choosing the ab exercise and then doing double reps.

Mosey to the geese parking lot to finish out.

Part 3: Merkin ladder

  • Start perpendicular to the parking space lines
  • Bear crawl 2 lines
  • do 1 Merkin
  • Lunge 2 lines
  • do 2 Merkins
  • Continue alternating bear crawl/lunge and add 1 merkin every 2 lines

Finish off with some squats and sprints.

MARY:

  • Hello Dolly x 15
  • 1 Minute plank with Butter Knife mixing it up
  • time!

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Some encouragement for 2022.
It was a tough year for me personally with family stuff, covid, and work changes. Working remote was a surprising challenge that was unexpected.

I was reading a verse recently that I found encouraging and wanted to share with everyone.

Deut 7:9 –

Know therefore that the Lord your God is God, the faithful God who keeps covenant and steadfast love with those who love him and keep his commandments, to a thousand generations.

This highlights God’s eternal nature, his power, and his faithfulness above and beyond what would be expected. It also shows his involvement with us and commitment to those who choose to follow him.

Hopefully, this can be some encouragement to you for the coming year.

Don’t Die Hard! Die Right With The Lord!

THE SCENE: 33 degrees and it felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Baby Arm Circles Forward & Backwards X 10
  • Randys – up 6-12 and down 6-12 inches X 20
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to CMU Pile

THA-THANG:

Nakatomi Plaza Tower from Die Hard had 35 floors, so we did 35 squats to kick off the workout.

John McClanes versus Hans Grubers

We re-enacted Hans Gruber falling out of Nakatomi Tower by seeing who could hang on the pulll-up bars; 2 groups of 6 men; Lil Spice won Heat A & Wheelchair won Heat B; we all did wall squats while we waited.

This is fun battle between McClane and Gruber which featured 15 reps of the following exercises in cadence:

  • CMU squats
  • CMU press
  • CMU curls
  • CMU swings
  • CMU triceps

At the end of these exercises, 1 McClane team member and 1 Gruber team member were timed for 1 minute to see who can do the most reps of one of the exercises in the round.

  • Round 1:         Hand Release Merkins
  • Round 2:         Squats
  • Round 3:         Big Boy Sit-Ups
  • Round 4:         American Hammers
  • Round 5:         Merkins
  • Round 6:         Calf Raises

Hans Gruber’s team won…but not in the movie…which WAS A CHRISTMAS MOVIE!

MARY:

Planks to Little Drummer Boy by Bing Crosby – we did merkins during (rump bump bump bump)

COUNT-OFF & NAME-O-RAMA

16 men combined between Rush and Bootcamp

CIRCLE OF TRUST/BOM:

Drew & Laura Stockton are from Sweetwater but sold everything and are full-time missionaries in Nicaragua.  I met Drew back in 2018, helped him develop a fundraising plan to ask family, friends, neighbors, church members and churches to help them fulfill God’s calling to sell everything and move to the 2nd poorest country in the Americas to serve the poor and unchurched.

Since 2018, my wife and I support them monthly.  On Sunday, they came to speak to my church Life Group (they are in the US visiting family over Christmas).

They shared triumphs and tribulations along with some valuable life lessons.

They miss a community of friends to hang out with, encourage, and support each others (especially her) – Lesson – be a community to those in your sphere of influence; even if serving as a missionary is your calling, we all need a community!

If God keeps telling you something, listen and do it (ie. become full-time missionaries or teaching English for free to help people get out of poverty)

If God asks you to do something and you don’t know how, he will find the way to make it happen

Things happen on God’s time, not ours.  When it’s meant to be, it will!

Luke 11:28 “He replied, “Blessed rather are those who hear the word of God and obey it.”

1 John 5:14 “This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us.”

Matthew 7:24 “Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.”

ANNOUNCEMENTS:

  • Pool Boy on Q Friday at JUCO
  • 2.0 Workout at the Project on Friday

Last Steps on the Moon

THE SCENE:  29 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA: 

  • Abe Vigoda
  • Cherry pickers
  • Seal squats
  • Tempo merkins
  • Scorpion dry docks IC
  • Mountain climbers
  • Down/up dog

THA THANG:

Mosey – stop for 20 dips, 20 jump-overs, 20 derkins.  Bear crawl, crawl bear.  While we wait for slowpoke Archie to catch up to us, do 10 more dips, 10 more jump-overs, 10 more derkins

Don’t get squished by a passing car as you broad jump across Hardin Valley.

Mosey to Award Winning Way. Plank at the streetlight, 3-2-1 go! Sprint to the next streetlight – repeat x 4

Mosey over to the Stairs to Nowhere…  Divide into two teams.  There is a box of balls in the middle…  Perform exercise.  Sprint, grab a ball, and bring it back to your side.  Repeat with next exercises.  When there are no more balls in the middle, run all the way across, steal a ball from the other team’s stash, and bring it back.  First one to finish all exercises call out – team with most balls wins.  Exercises were;

  1. 20 Burpees
  2. 30 Monkey humpers (2-count)
  3. 40 Flutter kicks (2-count)
  4. 20 Scorpion Dry Docks
  5. 30 Iron Mikes (15 each leg)
  6. 40 Mountain climbers (2-count)
  7. 20 Merkins
  8. 30 Fairy Jacks
  9. 40 LBCs

How the heck did Team 1 end up with so many balls?!?  Whatev…

Run back down AWW Hill.  At each tree, rotate 90 degrees clockwise and do 5 merkins.  Repeat that pattern to the bottom.

Galway hookers – 4 lunge steps, 1 squat, 4 lunge steps, 2 squats, 4 lunge steps, 3 squats, etc….

Bear crawl to the road… Broad jump back across… Al Gore… Jail break!

MARY:

  • Mountain Rockettes
  • Supermen
  • LBCs

COUNT-OFF & NAME-O-RAMA

Only a dozen men in history have planted their feet on the surface of the moon.  Neal Armstrong was the first in July 1969.  The last was Eugene Cernan, on December 13, 1972 – 49 years ago.

Captain Eugene Cernan was commander of the Apollo 17 mission, the final moon landing mission of the Apollo program and the last time that humans have even gone beyond low Earth orbit.  Apollo 17 landed in the moon’s Taurus-Littrow valley in part because it was thought to be possibly volcanic, and they wanted a closer look.  Cernan had twice before been a pilot for space missions – Apollo 10 had taken him into moon orbit, but not to its surface.  He must have been elated at the chance to return and perform this legendary feat (he’ll have the best story at every dinner party for the rest of his life, for sure!).  As he stepped to the edge of the lunar module and prepared to take his first – of what would be mankind’s last – steps on the moon, that leader of this historic moment paused and said these words that I wanted us to reflect on this morning.

“Houston, as I step off at the surface at Taurus-Littrow, I’d like to dedicate the first step of Apollo 17 to all those who made it possible…”

That’s the kind of leader that I want to be.  Even in my life’s pinnacle moments, I want to humbly know that my accomplishments and blessings are owed to the many who have paved my way.  I want to live and lead with humility and expressing gratitude to those who have invested in my life.

Galatians 6:6, “Let the one who is taught the Word share all good things with the teacher”.

How can I express my gratitude to those who have taught me, mentored me, taken a chance on me, opened a door for me?  What good things do I have to share back with them?  I believe most of them would simply say, “your heartfelt thanks is more than enough”.  Heck, I can do that!

So, here’s is your challenge.  Reflect on the actions of a mentor, a parent, a youth leader, a teacher – someone who has made an investment in your faith, your health, your career, your relationships – and some part of you is better because of the time and energy they gave you.  By the end of the day, reach out to that person and let them know you appreciate them.  A call, a text, an email.  Buy them lunch.  Give them a specific example of what they did for you and let them know of the impact it has made in your life.

“We must find time to stop and thank those people who make a difference in our lives” – JFK

Live and lead with humility and gratitude.  Express your gratitude to those who have invested in your life.  

MOLESKIN:

T-Claps to Dart Gun for providing the moon when we couldn’t find the real one!  :-O

Good to see Lil’ Spice and Spring Break back out with us!

Finish this challenge before your head hits the pillow TODAY and make a green checkmark on the group photo after you’ve completed.

ANNOUNCEMENTS:

This was only Part 1 of a 3-part Word planned for this week.  Parts 2 and 3 of the Word will be better.  Don’t miss them – Wed and Fri!

Just Legs…and more

THE SCENE: 60* – too warm for December
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
LBAC fwd x 20, OHC x 10, LBAC bcwrd x 15, Tennessee Rocking Chair x 10 Cherry Pickers x 7, Tempo Squats x 10

THA-THANG:
Mosey to the big parking lot and line up facing the far end:

Perform 10 merkins, 15 BBS, and 20 squats then lunge to the next parking line. Once at the line, sprint to the far light pole and Bernie back. Repeat till you make it to the light pole.

Mosey to the CMU pile and grab a coupon.

At the base of sophomore hill, line up facing the hill. Perform the following sequence:

  • 10 CMU Curls
  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • Bernie to the top of Sophomore Hill and mosey back.

We completed 4 rounds of the above sequence.

Mosey to the courtyard big parking lot.

Performed 11’s with Box Jumps and Diamond Merkins.

Called time before we finished.

MARY:
None

COUNT-OFF & NAME-O-RAMA
11 Men that I pray are striving to be HIMs! Welcome to FNG Spring Break!
CIRCLE OF TRUST/BOM:

Why are you here?

I’m here because it makes me a better man, a better father, a better husband, and even a better Christian. The workout is an added bonus to the BOM & COT that offer the true reward for rolling out of bed at an unreasonable time. F3’s purpose is to “invigorate male community leadership.” F3 is also a “Faith” based group. If you read up on that aspect per F3 nation it does not define “Faith” as Christianity or even religion, but as a belief in something bigger than oneself. However, I’m blessed that here at JUCO each member of the PAX has shared their own belief that Jesus Christ is our Lord and Savior. This has allowed for an even greater impact from the PAX on my life as they each share Biblical messages that push us to be better Christians and strive to be HIMs.

A note on High Impact Men (HIMs). We use this term frequently when referring to our PAX in F3, but let’s take a moment to reflect on what this term means. A High Impact Man can be defined by immeasurable qualities, integrity, honesty, loyalty, servitude, leadership, humbleness, meekness, etc.  In my mind, the true HIM need only be defined by one single word, Godly. Any man that can be defined as such will inherently be a High Impact Man. I’m urging each member of the JUCO PAX to strive for Godliness in all that you do.

1 Timothy 4:8

“For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.”

 

MOLESKIN:
Shoutout to Booster for stepping up at the All Pro Dads event recently and pushing the community men to be better leaders. It doesn’t take F3 as a vehicle to invigorate others. Let’s strive to do it any way we can.

ANNOUNCEMENTS:
Christmas Party at Judge’s and Christmas Parade in Oak Ridge this Saturday