F3 Knoxville

Round & Round We Go at JUCO!

THE SCENE: 50 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 20
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 10 hand-release Merkins (OYO)
  • Sprints back & forth across the parking lot X 4

THA-THANG:

Dora (at AO) – Partner sprints back and forth across the parking lot during reps

  • 50 burpees
  • 100 CMU Overhead Press
  • 150 Merkins
  • 200 CMU curls
  • 250 squats 

AMRAP on the run – Partner jogs/runs around the parking lot (approximately 300 yards) while partner works out

  • AMRAP Flutter Kicks
  • Switch
  • Big Boy Situps
  • Switch
  • Supermans
  • Switch
  • Merkins
  • Switch

MARY:

  • Hello Dolleys X 20 4 CT (IC)
  • American Hammers X 20 4 CT (IC)

COUNT-OFF & NAME-O-RAMA

Ghost Rider, Guano, Spotter, Snaggletooth, Stye, Trolley & Booster

CIRCLE OF TRUST/BOM:

Even though I know the scripture below says not to worry, God knows my path, it will be ok, I still worry.  I’m anxious, worried, and searching for my purpose in life.  We all know God is in control but we are human and have fear and concerns.  I pray each of you know God loves you and is in control…and I pray that I not only say those words but BELIEVE that God is in control and that I will be ok.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”

MOLESKIN:

I used the sidewalk chalk that I bought at Guano’s garage sale. We’re going to miss you when you move back to South Carolina in the near future!
ANNOUNCEMENTS:

REGISTER FOR HARDSHIP HILL HERE!!!! DISCOUNT CODE IS: F3HARDSHIP; TEAM IS JUCO5 – https://register.chronotrack.com/r/46008?fbclid=IwAR0shbFwZ8jMkrgi5ZNA972dYsLQC65VSLcFG8c6flJFNV9U5UyAZejsrFI

 

Travelling Doras throughout the Equalizer

THE SCENE: 58 with a little rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 10 hand-release Merkins (OYO)
  • 5 burpees (OYO)
  • Mosey

THA-THANG:

Dora (at AO & Playground)

  • 100 pullups on the monkey bars
  • Partner runs to AO & back
  • Rinse & repeat until finished
  • 5 burpees (OYO)
  • Mosey to Splash Pad

Double Dora – Part 2 (Splash Pad)

  • 100 step-ups on the benches & 200 CMU curls
  • Partners switch however they like 

Double Dora – Part 3 (Splash Pad)

  • 200 CMU Overhead Press & 200 squats
  • Partners switch out however they like
  • Farmer Carry to the tennis court

Double Dora – Part 4 (Track)

  • 5 burpees & 20 merkins at AO 
  • run 1/2 way around the track 15 CMU curls & 20 CMU tricep extension
  • rinse & repeat

MARY:

  • Flutter Kicks IC 4 CT X 25
  • Hello Dolleys IC 4CT X 25
  • Big Boy Situps X 20 (OYO)

COUNT-OFF & NAME-O-RAMA

FNG Ringo (visiting from Florida), Bypass, Detention, Full Tank, Wagon Wheel, & Booster

CIRCLE OF TRUST/BOM:

God has plans for us. While we don’t know what they are, we need to be comforted that He won’t give us more than we can handle.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”

ANNOUNCEMENTS:

  • Sign up to Q at the Equalizer
  • Hardship Hill – May 18

 

Ring of Fire – Take 2

THE SCENE: a little chilly…around 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Side straddle hop (IC*15)

-Cherry picker (IC*10

-Imperial Walker (IC*10)

THA-THANG:

-Ring of Fire:

  • PAX circled up in plank position. Q will start with 10 merkins while PAX holds plank. Next HIM will do 10 merkins while PAX holds plank. Go around circle till finished.
  • Repeat Ring of Fire with Carolina Dry Docks.
  • Mosey  to maintenance building.

-Behind Maintenance Building

  • Ring of Fire with goblet squats (use coupons).
  • Ring of Fire with wide merkins
  • Mosey to Bagwell Building
  • Step ups and dips at 1 minute intervals, 10 second cool down (*3)

MARY:

  • Flutter Kicks (IC*15)
  • American Hammer (IC*15)
  • PAX contributed to last free exercises.

COUNT-OFF & NAME-O-RAMA

Archie, Booster, Chaco, Erector, Guano, Judge Judy, Kenjo, Spotter, Snaggletooth, Sweeper, Waxjob, & Onesie

CIRCLE OF TRUST/BOM:

Lead by example; be a Christian; act like a Christian

ANNOUNCEMENTS:

  • Hardship Hill – May 18, register and join the JUCO 5 hour team
  • 4th of July Parade – F3 & FIA will participate; kids will ride in trailers while we walk and pass our fliers about F3

48th Birthday Bash

THE SCENE: 48 and awesome…the weather was 48 degrees too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Nigh Club (IC) X 10
  • Baby Arm Circles (forwards) & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • 4 burpees (OYO)
  • 8 Tempo Squats (IC)
  • 48 Side Straddle Hops
  • 48 Calf Raises

THA-THANG:

Get-N-Swoll – Dora Style

  • 48 overhead press w/ CMU while partner does sprints
  • 48 curls w/ CMU while partner does sprints
  • 48 tricep extensions w/ CMU while partner does sprints
  • 48 bentover rows w/ CMU while partner does springs
  • Rinse and repeat
  • Mosey

4 Corners – 12 Laps X 4 Corners = 48 (we finished…most of it)

  • Cardio – 4 burpees & 8 (4 CT) mountain climbers at each corner
  • Legs – 4 Bobby Hurleys & 8 monkey humpers at each corner
  • Upper Body – 4 merkin claps & 8 diamond merkins at each corner
  • Core – 4 supermans (w/ 2 second pause) & 8 big boy sit-ups at each corner
  • Rinse & repeat 3 times each
  • Jailbreak to AO

MARY:

  • 48 Flutterkicks
  • 48 Side Crunches (24 each side)

COUNT-OFF & NAME-O-RAMA

Welcome FNG – Commission!

5K, Chaco, Erector, Fast-N-Easy, Guano, Kenjo, Rocket, Snaggletooth, Spotter, Stye, Sweeper, & Booster

CIRCLE OF TRUST/BOM:

Stress and anxiety are tough to deal with and I feel like I’ve been dealing with more than usual worrying about my 16-year old daughter, the charity I lead (never enough money), and wondering if I’m fully serving my purpose on this Earth.

I know I shouldn’t worry or be stressed but I am.  The scripture below is comforting and I trust things will be OK.

  • “The Lord is on my side; I will not fear.” Psalm 118:6.
  • “Yea, though I walk through the valley of the shadow of death, I will fear no evil; for You are with me; Your rod and Your staff, they comfort me.” Psalm 23:4.
  • “For all have sinned and fall short of the glory of God” Romans 3:23
  • “Which of you by worrying can add one cubit to his stature?” Matthew 6:27.
  • “Trust in the Lord with all your heart, and lean not on your own understanding.” Proverbs 3:5.
  • But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.’” Matthew 19:26.
  • “Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” Matthew 11:28-30.
  • “For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” Jeremiah 29:11.
  • “And my God shall supply all your need according to His riches in glory by Christ Jesus.” Philippians 4:19.

MOLESKIN:

Thanks for humoring me with all of the 4, 8, & 48 numbers…my 80th birthday Q is going to rock!!!

ANNOUNCEMENTS:

  • Convergence tomorrow at the Asylum
  • Sign up to Q
  • Hardship Hill – May 18 – Sign up for the JUCO 5 team!!!

March Madness…It’s AWFUL BABY!!!

THE SCENE: 34-35 and beautiful…a great day to burn some goo!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 5 burpees (OYO)
  • Mosey

THA-THANG:

Double Double (at AO & Playground) 

  • 10 merkins at the AO
  • 10 pullups on the monkey bars
  • Rinse & repeat 5 times
  • Mosey to Splash Pad

Block Out (Splash Pad) 

  • 5 burpees, 10 step ups, 15 dips, 20 overhead press w/ CMUs
  • Rinse & repeat 5 times
  • Mosey to Trail w/ CMUs

 Pick & Roll (Trail Run)

  • Trail Run to other park
  • 10 diamond merkins, 15 big boys, 20 squats
  • Rinse & repeat 4 times
  • Mosey through trail to basketball court

Run & Gun on a Fast Break (at basketball court)

  • 5 burpees, sprint down the court & back, 10 Bobby Hurleys; rinse & repeat X 4
  • 50 of any CMU exercise, sprint down the court & back X 4

MARY:

  • Superman 20 (IC)
  • Flutter Kicks IC 4 CT X 50
  • Captain Thors X 5
  • Hello Dolleys X 20 4 CT

COUNT-OFF & NAME-O-RAMA

Detention, Hot Tub, Snaggletooth & Booster

CIRCLE OF TRUST/BOM:

I have lost my focus and commitment towards my Bible study and scripture memorization so I found a few scripture to hopefully get me focused again.

“And may your hearts be fully committed to the LORD our God, to live by his decrees and obey his commands, as at this time.” 1 Kings 8:61 “For all have sinned and fall short of the glory of God” Romans 3:23

“Commit to the LORD whatever you do, and he will establish your plans.” Proverbs 16:3

“Love the LORD your God with all your heart and with all your soul and with all your strength.” Deuteronomy 6:5

“Keep your eyes focused on what is right, and look straight ahead to what is good.” Proverbs 4:25

“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.” 1 Corinthians 10:13 

Let’s keep listening to and encouraging one another so to help each other get or stay focused on our faith!  We need one another and F3 is helping us get better and stay focused because our goal at the end of our life is to say:

“I have fought the good fight, I have finished the race, I have kept the faith.”  2 Timothy 4:7

MOLESKIN:

I’m not sure there’s a prettier spot to run in F3 Knoxville than the trail run next to the lake at the Equalizer!

ANNOUNCEMENTS:

  • Sign up to Q at the Equalizer
  • Convergence on March 30 at the Asylum followed by a 3rd F event
  • Hardship Hill – May 18