F3 Knoxville

JUCO – What is love?

THE SCENE: Humid and cool at ground level. Warm and humid on top of Jucomanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

THA-THANG:

Spread Out in AO Parking lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to rock pile

Pick up 2 small rocks

Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10

Butterfly with rock – 50 reps

American Hammers with rocks – 50 reps

Mosey to Jucomanjaro 

20 Monkey Humpers

Run / Jog / Walk to the top. When you get to the top head back down and pick up the 6. 

At the top we did 40 Monkey Humpers then mosey back down to the AO

Just enough time to do our 12 lines of basic PT again so we did 100 more reps each of:

  • Merkins, Big Boys & Squats

MARY:
None
COUNT-OFF & NAME-O-RAMA

Anchorman, Runaway, Gump, Judge Judy, Butter Knife, Rosetta, Spotter, Dart Gun, Erector, 5K, Commission, Sunrise, Kick-Flip, Mailbox, Booster, Ralph, B.O.B.,

CIRCLE OF TRUST/BOM:

The fruits of the spirit

Galatians 5

13 You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh[a]; rather, serve one another humbly in love. 14 For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.”

22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. 

In one translation it explains that there should almost be a semicolon or colon after Love: 

I don’t have anything deep to say about this, but I know that I need a daily and hourly reminder to put others before me.

Jesus showed us over and over again how to serve others. To wash our neighbor’s feet. So I just want to encourage you men to ask the Lord for opportunities to serve. 

MOLESKIN:
Prayer for a friend named Caleb that was in a car accident.
ANNOUNCEMENTS:

Tefillah – Shamrock

THE SCENE: Low 60’s, wet, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forwards and backwards, tempo squats and mountain climbers
THA-THANG:

  • Mosey to the softball field to grab CMUs and carry them to station #1
  • Station #1: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
  • Mosey to station #2
  • Station #2: 40 calf raises on curb, 30 tricep dips, 20 Rocky Balboas 4-count, 10 Derkins + a bonus of 30 merkins at the suggestion of CheatSheet
  • Mosey to station #3
  • Station #3: 40 Squats, 30 Merkins, 20 Big Boys, 10 Smurf Jacks + a bonus of flutter kicks for 30 seconds
  • Mosey to station #4
  • Station #4: 40 American hammers single ct, 30 shoulder taps single ct, 20 Twinkle Toes 4-ct, 10 Burpees
  • Mosey back to station #1.
  • Completed #1 again: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
  • Walked the CMUs back to CMU pile but stopped for some bonus CMU work
  • 25 bench press, 20 flutter kicks, 30 bench press, 20 hello Dollys, 35 bench press, 20 scissor kicks, 40 bench press, return blocks, we have 1 CMU casualty so we paid the penalty of 5 burpees as a group.
  • Mosey back to AO with some Wounded Bear Crawls along the way. We ran a total of 1 mile.

MARY:
Had a solid 4 minutes of Mary including 25 flutter kicks, 30 big boys, 20 monkey humpers, 25 LBCs
COUNT-OFF & NAME-O-RAMA
14 HIMs: Anchorman, Mermaid, Baby Boomer, War Zone, Pringle, Cheatsheet, Jitters, Mailbox, Jenner, Waxjob, Dumpster Dive, Pom-Pom, Dogbite, Slappy,
CIRCLE OF TRUST/BOM:
Tefillah: Hebrew for Prayer

I’m doing a 7 day devotional with my community group about 7 Hebrew words that Christians should know. Too often we spend most of our prayer life asking for things. Praying for our health, success, healing for loved ones. All of which are great and commanded from God and Jesus to practice. We are supposed to ask Him in faith.

The Hebrew translation of Tefillah means to “self evaluate”. We should make it a point to open ourselves up to God through prayer. I am terrible at this. Even though I know that God knows everything about my heart I often times avoid being 100% honest with him about my state of mind and heart.
MOLESKIN:

ANNOUNCEMENTS:
Dunkin’ parking lot hangout

Shamrock – Put a stone under your brother

THE SCENE: Beautiful cool dry morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 15 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

Twinkle Toes  (IC) 4 CT x 15

4×4’s  x5 OYO  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 

THA-THANG:

Mosey to Back Parking lot

12 stations – Marked 1-12. Do 1 rep then run to station 2 and do 2 reps and so on until you get to # 12. Each round completed = 78 reps. This course included 3 bear crawl segments per round for about 30’ each. We ran a total of 2.25 miles during the workout. 

Round 1 – Smurf Jacks

Round 2 – Diamond Merkins

Round 3 – 4-count American Hammers 

Round 4 – Squats

Round 5 – Burpees 

 

MARY:
Think we did 35 –  4-count Freddie Mercurys
COUNT-OFF & NAME-O-RAMA
9 PAX – HalfSheet, Dogbite, Baby Boomer, Pringle, CheetSheet, Trolley, Mermaid, Anchorman, Jitters
CIRCLE OF TRUST/BOM:

Exodus 17

The Amalekites came and attacked the Israelites at Rephidim. Moses said to Joshua, “Choose some of our men and go out to fight the Amalekites. Tomorrow I will stand on top of the hill with the staff of God in my hands.”

10 So Joshua fought the Amalekites as Moses had ordered, and Moses, Aaron and Hur went to the top of the hill. 11 As long as Moses held up his hands, the Israelites were winning, but whenever he lowered his hands, the Amalekites were winning. 12 When Moses’ hands grew tired, they took a stone and put it under him and he sat on it. Aaron and Hur held his hands up—one on one side, one on the other—so that his hands remained steady till sunset. 13 So Joshua overcame the Amalekite army with the sword.

God chose Moses to be a faithful servant. 

Moses acted on that faith. 

I love the example of Aaron and Hur holding Moses’ arms up for probably at least 8 hours. 

MOLESKIN:

ANNOUNCEMENTS:

JUCO – Rid me of myself

THE SCENE: Rain. Water everywhere……. 60F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Twinkle Toes  (IC) 4 CT x 15

4×4’s  x5 OYO  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 

THA-THANG:

Mosey to Corner #1 

40 Squats

30 Merkins

20 Big Boy Situps

10 Smurf Jacks

Mosey to Corner #2 (Sophomore Hill – The Curb) 

40 Calf raises on curb

30 Tricep Dips

20 Rocky Balboas – 4 count 

10 Derkins

Mosey to Corner #3 ( stop to grab a coupon, head to far corner parking lot ) 

40 Curls

30 Tricep extensions while doing calf raises

20 Kettle bell Swings

10 Merkins each – left/right arm on block

* return coupon

Mosey to Corner #4

Surprise stop #1 for a round of Smurf Jacks and Jumping spiders. 

Surprise stop #2 for a round of bear crawl bumper cars (Kick-Flip)

Surprise stop #3 for a round of crab walking until saved by the butt slap (Mandolin)

40 American Hammers- Single count

30 Shoulder Taps – Single count

20 Twinkle Toes – 4 count 

10 Burpees

Mosey along Hardin Valley with a quick pitstop in the shopping center parking lot for some Flap Jacks 

*2 miles of soggy mosey logged*

MARY:

Mosey back to the AO for 3 rounds of ab burning Mary. (Flutter kicks, Heels to Heaven & Freddie Mercury) 

COUNT-OFF & NAME-O-RAMA
Anchorman, Spotter, Edit, Captain Obvious, Erector, Judge Judy, Mermaid, Mandolin, Mailbox, Kick-Flip, Finger Food, Sty, Slappy, Frenchie, Curveball
CIRCLE OF TRUST/BOM:

From Hillsong Worship – “ Lead Me to the Cross”

Lead me to the cross

Where Your love poured out

Bring me to my knees

Lord I lay me down

Rid me of myself

I belong to You

Lead me, lead me to the cross

This chorus has been stuck in my head for the last few months. I believe God put it there to remind me on an almost daily basis that I need to be led to the cross. That I need to give up and surrender to God. 

I definitely need to “Rid me of myself” because I would say that 95% of my day is all about me. When I realize moments of selfishness I quickly pray that I would not make everything about me. 

MOLESKIN:

Prayer requests:  Noonan’s family, Gump and Spotter’s mother who is going through cancer again, Mandolin’s job search, Mr. Pulte’s heart surgery on Monday the 10th. 

 

JUCO wants more flutter kicks for Christmas

THE SCENE: Cold damp air 37F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles forward (IC) 4 CT x 15

Baby arm circles backwards (IC) 4 CT x 15

Side Straddle hop (IC) 4 CT x 20

Squat Calf raises (Twinkle Toes)  (IC) 4 CT x 15

4×4’s  x5 OYO  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 

THA-THANG:

Mosey to Sophomore Hill

Surprise stop for 10 Smurf Jacks  OYO

Surprise stop for 5 Jumping Spiders OYO  

Surprise stop for 10 Smurf Jacks  OYO

Bernie to the top of the hill. 

Round 1: 25 Merkins then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 2: 25 BBS then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 3: 25 Tricep Dips then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 4: 25 Squats then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Bonus Round 5: 25 calf raises + 25 Tricep Dips then run a lap around the block, Bernie up.

Flutter kicks and other terrible things while waiting for the 6

Mosey to coupon pile 

Battle buddy – AMRAPs 

Round 1: Curls  / run to the top and do 20 single mountain climbers then switch with buddy

Round 2: Triceps with calf raises / run to the top and do 20 single mountain climbers then switch with buddy

Wall Jump Slaps about 30 seconds

Wall Sit about 30 seconds 

Wall Jump Slaps about 30 seconds

Wall Sit about 30 seconds 

“Wounded Bear” (Thanks to Pool Boy for naming this) – Line up along concrete curb and bear crawl with right arm and leg up, then flip around to the opposite direction to give the left side a turn, then back around to the right. 

Mosey back towards AO

Stops for 10 Smurf Jacks, 20 squats and a big stack of shoulder taps. 

Mosey with an extra lap around side parking lot. 

MARY:

Led by Pool Boy – Various swimming techniques on the pavement with the last 30 seconds of BBS. 

COUNT-OFF & NAME-O-RAMA

21 HIMs: Anchorman, Snaggletooth, 5K, Curveball, Judge Judy, Kick-Flip, Mermaid, Nadia, Pool Boy, Spotter, Guardrail, Mandolin, Trolley, Rocket, Booster, Chaco, Ground Control, Finger Food, Mailbox, Cortez, Ginger

FNGs: None
CIRCLE OF TRUST/BOM:

John 1:1-5

In the beginning was the Word, and the Word was with God, and the Word was God. He was with God in the beginning. Through him all things were made; without him nothing was made that has been made. In him was life, and that life was the light of all mankind. The light shines in the darkness, and the darkness has not overcome it.

What an amazing poetic and powerful introduction to Christ. 

I really want to challenge myself and you guys to focus on the true meaning of Christmas. The holidays have started and the pressure is on to get everything done. Presents, parties, etc. I have told my kids several times that I really want us to focus on Christ and others this Christmas. It’s easier said than done.

MOLESKIN:

Prayer request. Pool Boy – house closing and for him to continue to handle the divorce in a way pleasing to God.

ANNOUNCEMENTS:
December 7: 3rd F – We will have a Convergence at the Truck Stop that morning at 7 am to 8 am (instead of 6 am, when Truck Stop usually meets on Saturdays).  Afterwards, we will head to Two Rivers Church for breakfast (Bagels from Einsteins!) and a 3rd F message. The Truck Stop is located at Mayor Bob Leonard Park (west parking lot), 1725 Harrison Lane, Lenoir City, TN  37772.