F3 Knoxville

Juco 1500 II

THE SCENE: cold, dark and clear.

10 ct cherry picker, 10 ct Moroccan night club/little baby arm circles (sort of) get your CMU and mosey to the big lot


The 2nd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.


The JUCO 1500 will be repeated on 2019-12-18!


21in attendance


I spoke briefly about the power of prayer and shared about how praying out loud and together very specifically about a situation has resulted in a very specific response. a few verses to support this are below.

James 5:16 New International Version (NIV)

16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

Philippians 4:6 New International Version (NIV)

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.



Insert any personal comments, notes, devotion content, etc.
This same workout will be repeated on Wednesday, December 18th for anyone that wants to get in on the next one. for those there today, be sure to send me your accumulated reps if you want it logged

Lounging on sophomore hill.

THE SCENE: Perfect morning

cherry pickers, side straddle hop, merkins, about 15 burpees

Bear crawl up sophomore hill, 20 jump squats, 20 Lunges (or lounges) 20 merkins repeat in a figure 8 pattern

Crawl bear,  10 burpees low, 5 burpees high figure 8 pattern

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!
2 Timothy 1:7
Had to listen to Nutmeg complain about the bear crawls al morning. It was mind numbing. .
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Buck in a Yoga Room

THE SCENE: 30 and unexpectedly cold.

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC


Mosey to Side-Lot
11’s (circles)
Top Burpees
Bottom Merkins
Plank until everyone finishes.
Mosey back to AO via benches for 40 step-ups
#135 For Time:
21 Squats 42 Ice Skaters
15 Squats 30 Ice Skaters
9 Squats 18 Ice Skaters
Find a Battlebuddy
21 High-Five Low Knuckles Burpees
15 Pistol squats – each leg
9 High-Five Low Knuckles Burpees

Side Crunches
American Hammers (Captain’ would be proud!)
Flutter Kicks
Hello Dolly!

4 PAX!
Don’t charge forward without having a plan and knowing the context of where your plan might take you!

JUCO with 3 FNGs

THE SCENE: Crisp morning with some nice dew in an unfamiliar place.


10 x Cherry Pickers

10 x Tempo Squats

3 burpees

10 up/down merkins

Lil bit of this and that

10 x Little baby Arm Circles forward and backward



Split Open and Melt

10 burpees, merkins, squats followed by nine, then eight of each etc.

Mosey to some benches

Alternated dips and box jumps for ~30 seconds each two sets of each exercise

Mosey back with some lunges thrown in on the way back to the AO

Back at the AO

Partner ab work

Raised leg pushdowns

Followed by some suicide sprints to be capped off with some cadence flutter kicks


8 PAX with 3 FNGs

Often we end up in places we may not like. It is best to accept personal responsibility and try to alter the future with introspection and change within. I encourage you all to find one or two things to be better at each week. If you were to do that diligently, I imagine you would be far happier at the end of the year than not. Personally, I am a bit distant with friends and family. I have been trying to be more open and communicative with them.

Double Coupon Special

The Scene: 74 and clear, MF (Mugginess Factor) 7/10

F3 Intro and Disclaimer

Imperial Walkers x20 IC
Cherry Pickers (Dog Pound style) x15 IC
LBAC x20 each way IC
Little bit o’ this, and some of this
Mosey to the Coupon Pile, pick up 2 coupons
Wax on, wax off x20 IC (thanks, Mayberry)

The Thang
Each PAX holds one coupon, balances the other on top. Mosey as a group toward the Matterhorn. Whenever a coupon hits the ground, it’s redeemed for one of the specials of the day. Then switch hands with the coupon stack and continue Mosey. List of specials (©=holding coupons):
1st Special: ©Tempo Squat x25 IC, Burpees x15 OYO
2nd Special: ©Smurf Jacks x25 IC, ©Overhead Press x20 OYO
3rd Special: Mountain Climbers x25 IC, Squat Jump x20 OYO
4th Special: ©LBAC x10 IC, ©Curls x30 OYO
5th Special: ©American Hammers x20 IC, ©Rows x30 OYO
6th Special: ©Front raise x20 IC, Merkins x20 OYO
7th Special: ©Lateral raise x10 IC, Diamond Merkins x15 OYO
Return to AO, carrying expired coupons however desired

Side Crunch x20 each side, IC
Flutter kick x20 IC
Box Cutters x20 IC
Department Store
Shoulder Blasters

Count-off and Name-o-Rama (no FNGs today)

This last week I’ve been home alone while LOML and 2.0 are at a cabin with some other moms and kids of families we’ve known for years. Sometimes it’s nice to have that quiet, but the alone time comes with a certain set of temptations as well. It’s at that time, and others like it, when a man’s character comes through. They say that character is who you are when nobody is looking. Whether that’s when you’re home alone after a long day, at work when the boss is on vacation, or in another city on a business trip, your character comes through.

So where does this character come from? From your heart. Proverbs 4:23 says, “Above all else, guard your heart, for it is the wellspring of life.” And Luke 6:45: “A good man out of the good treasure of his heart brings forth good; and an evil man out of the evil treasure of his heart brings forth evil.”
So what do we know about the heart of a man? It’s “deceitful above all things, and desperately wicked. Who can know it?” (Jeremiah 17:9) On our own the condition of our heart is pretty foul. We need the transformative power of God, as David cried out for in Psalm 51:10 “Create in me a clean heart, O God, and renew a right spirit within me.” Only through dependence on Him can we become the men He has called us to be.

Thanks, everyone, for your patience as I tried to dig around in my shorts for my Weinke. I must find a different way to remember what’s next while my brain has not yet seen my coffee. Maybe less variety? Merkins and Burpees only. I noticed Ratchet learned from La-Z-Boy’s Q a couple weeks ago and pulled the smallest coupons in the group instead of the biggest!