F3 Knoxville

Author: Booster

A Believer / Husband / Father / Non-Profit Leader / Hates Cancer / Sports Fan / Executive Director of Provision CARES Foundation / F3 Knoxville - Booster

Three-Headed Monster

THE SCENE: 42 and georgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward (IC) followed by Michael Phelps
  • Baby Arm Circles Backward (IC) followed by Michael Phelps
  • 10 Cherry Pickers (IC) 4 CT
  • 12 Side Straddle Hops (IC) 4 CT
  • 12 Squats (IC) 4 CT
  • 10 Hand Release Merkins – OYO
  • 5 Burpees – OYO
  • 4 Sprints
  • Mosey

THA-THANG:

First Monster – 5 rounds

  • 20 calf raises on steps – OYO
  • 10 pull-ups on the walkway rails – OYO
  • 10 bench step-ups/box jumps – OYO
  • Repeat for 5 rounds
  • Mosey to fight the next monster

Second Monster – 5 rounds

  • 15 Dips and 15 Freedom Twists
  • Repeat for 5 rounds
  • Mosey to fight the next monster

Third Monster – as many laps as possible

  • 15 merkins and 25 squats
  • Run around the lot
  • Repeat until time called
  • Mosey to AO

MARY:

  • Big Boy Sit-ups x 20 (OYO)
  • Box Cutters IC 4 CT

.COUNT-OFF & NAME-O-RAMA

Bartman, Neutron, Peach Fuzz, Scrum, Sweeper & Booster

CIRCLE OF TRUST/BOM:

Lately, I have felt a little lost with my faith and what God wants for my life.  I’ve been in a funk and trying to get out of it.  I’ve started to ask God if He can guide me.  I’ve been searching for scripture that will help with focus.

Isaiah 43:2 “When you go through deep waters, I will be with you.”

Psalm 37:5 “Commit your way to the Lord.  Trust in Him, and He will act.”

Isaiah 41:10 ” Don’t be afraid, for I am with you.  Don’t be discouraged, for I am your God. I will strengthen you and help you.”

Philippians 4:13 “I can do everything through Christ who gives me strength.”

MOLESKIN:

Prayers for several F3 brothers recovering from injuries..

ANNOUNCEMENTS:

This coming Sunday, February 4, F3 members will be leading a special workout with kids from the Mechanicsville and Broadway areas. In addition to the workout, we will also be delivering some much needed sports equipment.

All you have to do is show up. Come out, have fun and interact with the kids and let them see and experience positive, male role models. The workout will take place at The Wesley House (1719 Reynolds St. Knoxville, TN 37921) from 2:00pm – 3:00pm.  We will do a 45 min workout with the kids where we will partner up for team building exercises and gather for a BOM at the end.

13 Reps at the 13th Grade!

THE SCENE: 41 degrees, light, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backward X 10 (IC) followed by Michael Phelps
  • Cherry Pickers X 10 (IC)
  • Side Straddle Hops X 15 (IC)
  • Squats X 20 (IC)
  • Merkins X 13 (IC)
  • Mosey

THA-THANG: (many people think of junior/community colleges as the 13th grade so we did 13 reps everywhere)

McWherter Parking Lot (Light Pole to Light Pole – Suicides)

  • 13 pushups & 13 squats (OYO) at light pole (home base)
  • run to next row of parking lot (approximately 20 yards)
  • Touch line with hand and return to the start
  • repeat 13 pushups and 13 squats and run to the 2nd parking row (40 yards away)
  • Repeat to next row, etc.
  • Early finishers did Imperial Walkers
  • Mosey

Behind Maintenance Building 

  • 13 Overhead w/ block (OYO)
  • 13 Goblet squats w/ block (OYO)
  • 13 Curls w/ block (OYO)
  • 13 Bent Over Rows w/ block (OYO)
  • Put block down and run up the stairs to the Fitness Center
  • At the top, 13 Chris Loftons – jump shot squats; run back down
  • Repeat
  • Mosey

Bagwell Center 

  • 13 Dips and 13 Step Ups w/ each leg
  • Repeated for 3-4 rounds
  • Mosey

MARY:

  • 13 Box Cutters (IC)
  • 13 Big Boy Situps (OYO)
  • Mosey

COUNT-OFF & NAME-O-RAMA

10 PAX – Bartman, Booster, Glock, Neutron, Onesie, Peach Fuzz, Proton, Rusty, Scrum, Waxjob

CIRCLE OF TRUST/BOM:

Live every day like it’s our last, because it could be!

I met with a friend who is a business/time management coach. I shared my struggles to be a great husband, father, friend, etc. while also trying to develop a small cancer charity into a leader in the region and state.  She challenged me to come up with a personal mission statement and develop SMART goals for the 1st quarter of 2018 which includes both personal and professional goals.

While I’m just starting my potential 1st quarter goals now, my “current” working mission statement is:

I will spend quality time with those I love while exercising my mind, body and spirit so to fulfill my purpose of leaving our world better than I found it.

I encouraged everyone to think about their own goals and impact.

MOLESKIN:
Thank you to the PAQ at JUCO today and everyone else at F3 for being so supportive of me and everyone else.  The gloom is a great place to be when you’re with family!
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ANNOUNCEMENTS:
No Christmas Day workouts.  Enjoy your family and A Christmas Story, It’s a Wonderful Life, and Die Hard (it’s a Christmas movie)!