F3 Knoxville

Author: Booster

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

Boulder Shoulders, Terrific Triceps & Colossal Calves

THE SCENE:  70 and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins X 10
  • Side Straddle Hops (IC) X 20
  • Twinkle Toes (IC) X 20
  • Mosey to the Junkyard

THA-THANG:

Halfway to the Junkyard 

  • 10 Carolina DriDocks
  • 10 Diamond Merkins
  • AMRAP curb calf raises

Junkyard – Behind Maintenance Building – Coupon Pile – Mosey to next parking lot – switch exercises every parking stripe

  • COLT 45s (15/15/15 CMU curls)
  • 10 CMU Overhead Press move to next parking stripe (70 total)
  • 10 CMU Tricep Extension move to next parking stripe (70 total)
  • On the way back,
  • 5 CMU thrusters and move to next parking stripe (35 total)
  • 15 CMU calf raises and move to the next parking stripe (105 total)
  • COLT 45s –
  • Mosey to Maple Street Bakery

Maple Street Parking Lot – Two groups

1st Group -grab 2 smaller coupons

  • 10 coupon Overhead Press
  • 10 coupon front raises
  • 10 coupon back raises
  • 10 coupon side raises
  • 10 coupon tricep extension
  • Rinse & repeat for 6 minutes
  • Switch w/ other group

2nd Group

  • 10 dips
  • 10 Carolina Dri-Docks
  • 10 diamond Merkins
  • 20 curb calf raises
  • Rinse & Repeat for 6 minutes
  • Switch w/ other group
  • Mosey to AO

MARY:

  • Imperial Walkers (IC X 20)
  • AMRAP Big Boy Situps

COUNT-OFF & NAME-O-RAMA

FNG – welcome Wheelchair

5K, Doodle Dandy, Guardrail, Gump, Hounddog, Kickflip, Poolboy, Ralph, Spotter, Sunrise, Survivor, Wanderer & Booster

CIRCLE OF TRUST/BOM:

I love reading positive stories and quotes.  I believe the glass is half full, not half empty.  Every day, I try to read quotes from Jon Gordon and Bob Goff and would encourage you to do the same.  Here are some of my favorites…

Jon Gordon

Today Feed the Positive and Weed the Negative. Your mind is like a Garden and the key is to create a fertile environment for great things to grow and happen. The more you feed yourself with the positive the more you can feed others. If you don’t have it, you can’t share it. Jon Gordon

I believe what I believe. It may be different than your beliefs but I can still have love for you and whether you have love for me is your choice. I don’t mind if you disagree. You may see the world differently than I do. We can agree to disagree and still be friends.

Today and every day:
-Your purpose is greater than your challenges.
-Your positivity is greater than negativity.
-Your vision is greater than your circumstance.
-Your love is greater than fear.

Bob Goff

Love difficult people…You’re one of them.

Each of us gets to decide with every opportunity whether to lean in or step back – to say yes, ignore it, or tell God why He has the wrong person.

Eyes on the horizon,
feet where you are,
navigating what’s in between
with courage, hope, authenticity and Jesus.

If you constantly strive for perfection, you will live in a continual state of frustration. Don’t try to be perfect. Try to be better.

Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life.

One day you will wake up, and there won’t be any more time to do the things you’ve always wanted to. Do it now.

ANNOUNCEMENTS:
Sign Up To Q/VQ

A New Beginning

THE SCENE:  68 and nice in the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT X 10
  • Windmills (IC) 4 CT X 10
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins X 10
  • Burpees X 5
  • Side Straddle Hops (IC) X 10
  • Mosey to Sophomore Hill

THA-THANG:

Sophomore Hill at Fitness Center – Up & Downs – Partner Workout

  • AMRAP Merkins at the bottom
  • Partner runs up hill, completes 10 squats, runs down hill
  • Switch partners
  • Rinse & Repeat for 10 minutes

Fitness Center – Partner Workout

  • One partner does AMRAP flutter kicks
  • Other partner does 25 pull-ups
  • Switch partners
  • Rinse & Repeat for 10 minutes
  • Mosey to the Junkyard

Junkyard – Behind Maintenance Building – Coupon Pile

  • 10 CMU Curls
  • 10 CMU Swings
  • 10 CMU Squats
  • 10 CMU Overhead Press
  • 10 CMU Tricep Extension
  • Rinse & repeat for 10 rounds/500 reps
  • Mosey to AO

MARY:

  • Pickle Pointers (IC X 20)
  • Calf Raises AMRAP for 30 seconds

COUNT-OFF & NAME-O-RAMA

8 HIMS – 5K, Guardrail, Hounddog, Mailbox, Pool Boy, Spotter, Sunrise & Booster

CIRCLE OF TRUST/BOM:

My last day at work at my last job was August 3, 2019.  Yes, one year ago.  It’s been a whirlwind over the last 365 days.  Excitement, a new business, travelling for work, gaining weight, not making much money, stress, developing bad habits, a pandemic, homeschooling, no F3 and me possibly experiencing depression for the first time in my life.  I’ve always been a Type A, high performer excelling at my jobs.  However, with my new business, I wasn’t able to find many new clients & honestly didn’t want them because my wife and kids hated me being gone from home and I started to hate the travel as well.

I prayed that God would give me some direction.  I asked for focus & to become a better Christian.  Not long after, I received a message on LinkedIn from Burt Rosen, president of Knox Area Rescue Ministries.  He asked how I & my family was, what was my new business & how it was going.  I haven’t talked to Burt in 5+ years.  He’s been working for prison ministries & homeless shelters for 40+ years.  I thought maybe he could help me find another contract.  I asked for his advice & told him I really needed another contract.

He did one better.  He told me KARM was creating a new, senior level major gifts officer position to take care of the 200 or so people who currently give KARM $5,000 or more each per year.  That group gives more than $2 million a year and he wants me to retain them as donors, grow them as partners, and encourage them to remember KARM in their estate plan.

We had several Zoom meetings and I’ve had lunch down there a couple of times.  We pray before every meeting.  KARM seeks to rescue the poor and needy of the Knox area by providing recovery services in Jesus’ name.  That’s their mission & I start there today!  I’m so excited and not just because I’ll work there part-time when I’m not in Oklahoma.  I’m excited because God did this.  Burt reached out to me after 5 years.  This new job wasn’t me, it was God showing me my path!

Psalm 82:3 Give justice to the weak and the fatherless; maintain the right of the afflicted and the destitute.

Deuteronomy 15:11 For there will never cease to be poor in the land. Therefore I command you, ‘You shall open wide your hand to your brother, to the needy and to the poor, in your land.’

Matthew 25:35 For I was hungry and you gave me food, I was thirsty and you gave me drink, I was a stranger and you welcomed me,

Matthew 25:40 ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’

MOLESKIN:

Thank each of you for your support and encouragement over the last year!

ANNOUNCEMENTS:

  • Bring clothes for the Mend House ASAP – Delivery on Friday
  • This Saturday morning F3 community volunteer day in South Knoxville at Mooreland Heights Elementary at 8:45 a.m. WE NEED HELP!!!!

 

Dora Day on Sophomore Hill

THE SCENE:  60 degrees &perfect in the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Diamond merkins X 20
  • Hand release merkins X 20
  • Mosey to Sophomore Hill

THA-THANG:

Sophomore Hill at Fitness Center – Up & Downs – Partner Workout – One partner worked while the other ran up & down the hill.  Switched every lap.

  • 50 burpees
  • 100 BBS
  • 200 Merkins
  • 300 Squats

Behind Maintenance Building – Coupon Pile

  • 25 Overhead Press
  • 25 Curls
  • 25 Bentover Rows
  • Rinse & repeat for 2-3 rounds
  • Mosey to AO

MARY:

  • Calf Raises (for 2 minutes)
  • Flutterkicks (IC X 20)
  • Pickle Pounder Pops (IC X 30)

COUNT-OFF & NAME-O-RAMA

15 HIMs including Southerland from F3 Cleveland, Ohio who was in town due to a death in his family.

CIRCLE OF TRUST/BOM:

In the movie, “The American President” the president, played by Michael Douglass says:

“America isn’t easy. America is advanced citizenship. You’ve gotta want it bad, ’cause it’s gonna put up a fight. It’s gonna say, “You want free speech? Let’s see you acknowledge a man whose words make your blood boil, who’s standing center stage and advocating at the top of his lungs that which you would spend a lifetime opposing at the top of yours.” You want to claim this land as the land of the free? Then the symbol of your country cannot just be a flag. The symbol also has to be one of its citizens exercising his right to burn that flag in protest. Now show me that, defend that, celebrate that in your classrooms. Then you can stand up and sing about the land of the free.”

Tonight, 500 or so students will graduate from Hardin Valley Academy.  Some of them are going to kneel during the national anthem with one possibly being my daughter. One of her best friends is black and my daughter has seen her being discriminated against because of the color of her skin. I’m all for a peaceful protest but do not believe it should be during the national anthem. I’m not sure what will happen but my daughter & I are going to discuss it today.

Our country is so divided & people can’t seem to respectfully “agree to disagree” when we don’t agree on some issue. Our society has lost its ability to have a civil conversation about what’s important to us & respect someone because they disagree.

The solution starts with us. Each of us needs to stand up for what we believe while being civil & loving our neighbor. That doesn’t mean we don’t say what we think but say it with respect for the other person. Our world needs us to listen, lead & love now more than ever.

John 15:13 ESV / 78   Greater love has no one than this, that someone lay down his life for his friends.

Matthew 22:37-40 ESV /  And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment. And a second is like it: You shall love your neighbor as yourself. On these two commandments depend all the Law and the Prophets.”

“…if my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven, and I will forgive their sin and will heal their land.” – 2 Chronicles 7:14

ANNOUNCEMENTS:

CSAUP on July 18

Being Content

THE SCENE: 47 degrees & beautiful today…no gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Mosey

THA-THANG:

McWherter Parking Lot (Light Pole to Light Pole)

  • PAX will run to each parking stripe and do various exercises from light pole to light pole
  • Early finishers will plank or Al Gore
  • Exercises included rounds of:
    • diamond push-ups X 50
    • wide merkins X 50
    • plank squats X 50
    • merkins X 50
    • squats X 50
    • Little Baby Crunches X 100
    • Burpees X 25
    • American Hammers X 100
    • Mountain Climbers X 50
    • Donkey Kicks X 25
  • Mosey to Bagwell Center

Bagwell Center – Dips & Step Ups

  • 3 Rounds of 15 Dips and 20 Step Ups/Box Jumps
  • Mosey back to AO

MARY:

  • Flutterkicks (IC X 25)
  • LBCs (IC X 20)
  • Pickle Pounders (IC X 21)

COUNT-OFF & NAME-O-RAMA

10 HIMS at the Bootcamp & 13 HIMS at RUSH led by Edit

CIRCLE OF TRUST/BOM:

Content – In a state of peaceful happiness

I’m typically not very flexible. I’m a planner and like to be organized. This pandemic has been terrible but a blessing.

Obviously, 70,000 people in the United States have died from the Coronavirus and the numbers will continue to grow.

I can’t travel for work, I’m now a home school teacher so I have learned to be more flexible and patience.

Last night, we tried to order Mexican food for Cinco de Mayo and couldn’t get through to anywhere so we decided to go to Taco Bell. All Taco Bell’s were packed!  We ended up getting our daughter Chick Fil A & my wife and I ordered wings from Wild Wing Café. We rode around listening to music and realized it was the first time the three of us had been in the car together for more than a month!  It was a great night.  We had fun and I felt blessed that we had food on the table.

Our youngest daughter, Alex, was going to Illinois for a week but my wife’s cousin, Mary, called last night that she and one of her sons have the Coronavirus. They’re sick but not feeling too bad. So, Alex isn’t going to Illinois next weekend but we’re hoping sometime in the next couple of months to see her cousins. I was honesly looking forward to a week without homeschooling so I could work a bit. However, that’s not in the cards so I’ll suck it up and just appreciate that I have a healthy daughter and enjoy the time I have with her and pray she will enjoy our time together and eventually get to visit her cousins in Illinois later this year.

Phillippians 4:11-13 Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me.

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN: 

It was good to be on Q but no F3 for a couple of months & me travelling so much over the last 6 months definitely made me a little rusty on leading the Warm-O-Rama & BOM.

ANNOUNCEMENTS:
MOTHER’S DAY IS THIS SUNDAY – TAKE CARE OF THE MOTHER’S IN YOUR LIVES

Into The Unknown – Dads Know This is from Frozen :)

THE SCENE: Friday, March 20, 2020: 12am – 12am

Home, driveway, park, etc. Give yourself some room. Not a gym.

F3 WELCOME & DISCLAIMER

Welcome to F3 Knoxville’s Remote WOD#3. Following in Steam & Herbie’s format:

While this might not follow our typical beatdown at any given AO, hopefully this will provide a way for you to get after it, just like we normally do all together.

Wherever you find yourself at today, carve out some time and put in some work. Your F3 brothers around our region will be rocking this Q at different times throughout the day. Even remotely, there are still ways to lock shields and stay in the fight. Let’s get it done today High Impact Men! #ISI

Timeframe: This is on you. Hold yourself accountable just like you would at a normal F3 workout. Just because this is a virtual Q, it doesn’t mean you can’t call-out/push a battle-buddy, just gonna look different.

Safety-Brief: Obviously you’re doing this on your own volition. Push yourself just like you do at F3. Go ahead and get it in your mind that you’re not going to quit. Audibly tell yourself “I will not quit.”

  • I’m not a professional
  • Per usual – if you need to modify anything – do it. Like I said above, this is on you!

Equipment needed: A CMU (or dumbbell, rucksack, 20-40 pound kid or animal, etc.) & timer (stopwatch, cell phone, hourglass, sundial – if you are doing this not in the gloom)

WARM-O-RAMA:

  • Cherry Pickers 4 CT X 10
  • Side Straddle Hops 4 CT X 10
  • Overhead Claps 4 CT X 10
  • Baby Arm Circles Forward & then Backward 4 CT X 5 each followed by Michael Phelps
  • Hand Release Merkins X 15
  • Squats X 15
  • Calf Raises X 50 (JUCO guys know we’re doing calf raises)
  • Mountain Climbers 4 CT x 10
  • Mosey (in place for 1 minute or out & back if you have open space)

THA-THANG:

Set a 30-minute timer & see how many rounds you can do (AMRAP – As Many Rounds As Possible). Remember good form…As Cheatsheet would say, “Treat Yourself, Don’t Cheat Yourself!”

  • 10 Burpees
  • 20 CMU Squats
  • 20 CMU Overhead Press
  • 20 CMU Tricep Extensions
  • 20 CMU Curls
  • 20 CMU Bentover Rows (pause 3 seconds at the top each time)
  • Rinse & Repeat for 30 minutes

MARY:

  • 20 Big Boys
  • 20 Pickle Pounders
  • 20 Flutterkick (4 CT)
  • 20 Hello Dolly (4 CT) “What Up Girl?”
  • Rinse & Repeat 1 more round

COUNT-OFF & NAME-O-RAMA

Post a photo/video in the F3KNoxville GroupMe with how many rounds you completed, Hospital name, Age, F3name & consider Qing a future Virtual WOD – Contact Booster, Steam or Herbie if interested.

CIRCLE OF TRUST/BOM:  Will be posted on 3.20.2020 to the F3Knoxville GroupMe and added back here.

MOLESKIN:  It’s hard working out on your own with no one to push you. It’s not the same working out without the mumblechatter, the first bumps, etc. I also want to know what’s going on in the lives of fellow HIMs…are they & their family OK, have they lost/got a job, who can we pray for, etc. As I came up with this Q & thinking about the BOM, I prayed for you & your families. If you have a specific prayer request, please let me know.

ANNOUNCEMENTS:

  • Hardship Hill is OCTOBER 3rd – Mark Your Calendars
  • State of Tennessee F3 Convergence is October 17th weekend in Nashville