F3 Knoxville

A little hardship on a hill

THE SCENE: 64* and muggy. No rain, but it felt like it had by the end of the workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Cherry Pickers, 15 Rockettes, 30 SSH, 10 Tempo Merkins, 10 Tempo Squats
THA-THANG:
Mosey to the courtyard for a nice chest complex:

Find a spot on the brick wall and perform:

  • 20 Box Jumps
  • 20 Diamond Merkins
  • 20 Box Jumps
  • 20 Werkins
  • 20 Box Jumps
  • 20 Merkins

Mosey to the CMU pile behind the maintenance shed and partner up. Each team grabs one CMU and heads over the Stadium Hill. One partner runs up the hill and performs one burpee before coming back down and taking over for their partner performing:

  • 100 CMU Overhead Press
  • 150 CMU Curls
  • 200 CMU Squats
  • 250 CMU Flutter Kicks

Head back to the shovel flag for some Mary.

MARY:
20 Imperial Walkers, 15 Merkins, 20 SSH, 15 Hills to Heaven, 20 Freddie Mercury
COUNT-OFF & NAME-O-RAMA
9 HIMs made it out to JUCO to kick off their weekend. We definitely missed some HIMs that fartsacked, just means they’re more rested for additional burpees next week.
CIRCLE OF TRUST/BOM:
Take joy in your trials and tribulations, as they are what make you stronger.
MOLESKIN:
It’s been great seeing JUCO continue to grow and seeing new faces out here each week. Be sure to encourage those that have been sporadic in posting.
ANNOUNCEMENTS:
Hardship Hill tomorrow!

Manjaro Deathmarch

THE SCENE: a perfect 55 and clear.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH, 20 Windmills, 10 Imperial Walkers, 10 Cherry Pickers,

Manjaro Deathmarch

At the base of JUCO Manjaro start this sequence of exercises.  AFTER the EVEN exercises, start back at number #1 and sequentially work back up to where you were.  For example, after 10 Frogs, start back at 1 burpeee, then 2 lunges, and continue on to 12 Parker crawls, then back to #1 Burpee.  Each time you progress through the sequence add onto what you’ve done by 2 exercises.  The ODD exercises are stationary, while the EVEN exercises are traveling exercises.

  1. Burpee
  2. Lunges
  3. Merkins (4ct)
  4. Lunges
  5. SSH
  6. Inchworms
  7. American Hammers
  8. Broad Jumps
  9. LBC’s
  10. Frogs
  11. Freddy Mercury’s
  12. Parker Crawls
  13. Mountain Parkers
  14. Lunges
  15. Peter Parkers
  16. Inchworms
  17. Leg Lifts
  18. Broad Jumps
  19. Imperial Walkers
  20. Frogs
  21. Plank Destroyers

We made it to 16 inchworms before time to sprint to the top of JUCOManjaro.  Then mosey back, with chereokee, bernie, alternates.

MARY:
A nice long Jailbreak

CIRCLE OF TRUST/BOM:
Let your yes be yes and your no be no.  37 All you need to say is simply ‘Yes’ or ‘No’; anything beyond this comes from the evil one.  https://www.biblegateway.com/passage/?search=Matthew+5%3A37&version=NIV

1 Samuel 20 14 But show me unfailing kindness like the Lord’s kindness as long as I live, so that I may not be killed, 15 and do not ever cut off your kindness from my family—not even when the Lord has cut off every one of David’s enemies from the face of the earth.”

https://www.biblegateway.com/passage/?search=2%20Samuel+9&version=NIV

 “Don’t be afraid,” David said to him, “for I will surely show you kindness for the sake of your father Jonathan. I will restore to you all the land that belonged to your grandfather Saul, and you will always eat at my table.”

https://www.biblegateway.com/passage/?search=2+Samuel+9%3A7&version=NIV

ANNOUNCEMENTS:
Hardship Hill right around the corner.

JUCOmanjario and JUCant Hill Workout

THE SCENE: Fair, 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (IC)

SSH
Windmill
Tempo Squats
4-count Merkins
Mt Climbers

THA-THANG:

Mosey to JUCant Hill
15 Burpees
30 Freddy Mecurys
45 Merkins
60 Squats
Mosey to JUCOmanjaro
60 Squats
45 Merkins
30 Freddy Mercurys
15 Burpees

MARY:
Just enough time to do one set of Hello Dolly’s

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Eph 4:29 — stressed how unwholesome talk ruins a witness (and how the converse is true)

 

Criss-Cross

THE SCENE: 60 with Misty Mountains
F3 WELCOME & DISCLAIMER
Apologies for the mislabels, and mis-anything.

WARM-O-RAMA:
A few of these, a few of those.  Pre-cursers of criss crossy things to come.

THA-THANG:A

At base of JUCOManjaro.  Each HIM within a team of 4 takes turns carrying a CMU to the top of JUCOManjaro.  As they carry the CMU to the top they cross over to the other side of the road where they will find a orange cone with a exercise on it which they will do.    There were 9 stations to get to the top which were labeled:

  • 50 Imperial Walkers
  • 25 Cross Toe Touches
  • 50 Freddy Mercuries
  • 25 Mountain Parkers
  • 50 Scissor Kicks
  • 25 Plank Destroyers
  • 50 Travoltas
  • 50 Windmills
  • 50 American Hammers

As the group finishes, do American Hammers with the CMU’s being passed from HIM to him in a back facing circle of HIM’s on their six.  Keep doing CMU American Hammers until the whole group is in the circle.  Switch directions a couple times.

MARY:
Take CMU’s back down to the A.O.

COUNT-OFF & NAME-O-RAMA

Had a fun time naming our FNG who is now Blackbox.

CIRCLE OF TRUST/BOM:

https://www.biblegateway.com/passage/?search=John+1&version=NIV

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[a] it.

Fellowship reference: https://fellowshipknox.org/wl?c=1 (5/5/2019)

ANNOUNCEMENTS:
Hardship Hill coming as well as Bridge.

The Hindenburg

THE SCENE: High 50’s and overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Cherry Picker x10 IC
  • Tempo Squat x10 IC
  • Nancy Kerrigan x10 IC (baby arm circles forward while going up on one leg like figure skater)
        • x10 IC (switch leg, baby arm circles backwards)
  • Chinook x20 IC (overhead arm circles)
  • Diamond Merkins x10 OYO

THA-THANG:
The “Flight of the Hindenburg”

  • Mosey from AO to back of JUCO campus coupon pile.
    • Discover hidden history tablet w/ Hindenburg BLIMPS workout and Hindenburg trivia.
  • Mosey back to AO while giving PAX history lesson on the Hindenburg.

The “Crash Site”

  • Hindenburg BLIMPS (4 corners, mosey/spring between each corner, all single count)
  • Exercises are completed in “rounds” or “laps”
  • B – urpees x10 at each corner = 40 burpees total
  • L – unges x20 at each corner = 80 lunges total
  • I – mperial Walkers x30 at each corner = 120 imperial walkers total
  • M – erkins x40 at each corner = 160 merkins total (embrace the suck)
  • P – lank jacks x50 at each corner = 200 plank jacks total (shoulders much?)
  • S – quats x60 at each corner = 240 squats total
  • Called “recover” during the Squats round.

MARY:

  • Hurricane Hoedown (flutter kicks in 4 styles: hands at hallelujah, behind head, normal, LBCs)
    • 7 of each style IC
    • 6 of each style IC

COUNT-OFF & NAME-O-RAMA

Total of 12 HIMs: Kenjo, Snaggletooth, Trolley, Spotter, Sty, Judge Judy, 5K, Erector, Bulldog, Booster, Chaco, Guano

CIRCLE OF TRUST/BOM:

The Hindenburg’s creators were silly enough to put a lavish smoking room on board. However, their primary job was to get people safely from point A to point B. Challenge: What’s your primary objective as a Christian, man, husband, father, friend, etc.? Do you focus on the tasks, easy things, comfort, etc.? If you can get 1 thing right in your day that’s actually important what would that be?

MOLESKIN:

Prayers for Guano’s grandfather’s funeral and Trolley’s wife’s health.

Good to see Bulldog come out to JUCO who normally posts at Asylum and Big Ball.

ANNOUNCEMENTS:

Trolley, 5K, and Judge Judy on Q next week at JUCO. Booster says it should be easy. I think that’s a challenge. 😉