Booster – Page 8 – F3 Knoxville

1776 Patriot Games

July 3, 2019 Booster

THE SCENE: 70 and a bit humid…a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

50 Overhead Claps
50 High Knees
50 Side Straddle Hops
50 Moroccan Nightclubs
50 LBCs
50 Merkins
1-Mile Mosey

THA-THANG:

50 pullups on the rails
50 squats
50 step-ups on the benches
50 Plank Jacks
50 Dips
50 Leg Scissors
50 Shoulder Touches
50 American Hammers
50 Lunges
50 Mountain Climbers
100 Yard Bear Crawl
76 Burpees (38 per partner)

MARY:
Part of the Q
COUNT-OFF & NAME-O-RAMA

Commission, Erector, Gump, Judge Judy, Kenjo, Kick-Flip, Mandolyn, Snaggletooth, Spotter, Stye, Trolley, & Booster

CIRCLE OF TRUST/BOM:

There is different kinds of love but they are all important. I celebrated my wedding anniversary yesterday. Like many of you, I married WAY OVER MY HEAD! My wife is a great person with a big heart and tons of patience! I can and do learn a lot from her. There’s also brotherly love like we have for our friends. There’s God’s love for us even though we sin and fail everyday. We should strive to love others like God loves us.

Ephesians 5:25-33: “Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church, …”

1 Corinthians 13:4-5: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”

1 Corinthians 16:14: “Do everything in love.”

Psalm 143:8: “Let the morning bring me word of your unfailing love, for I have put my trust in you. Show me the way I should go, for to you I entrust my life.

John 15:12: “My command is this: Love each other as I have loved you.”

Ephesians 4:32: “Be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.”

1 John 4:12: “No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.”

MOLESKIN:

Thanks Stye for offering to babysit my kids yesterday so Lora and I could go on a date. We’ll take you up on it when we’re not so tired and just want to stay home and sleep!!!
ANNOUNCEMENTS:

Farragut 4^th of July parade tomorrow at 8:30
F3 Father Child Camp September 6-8

Hooker’s Private Carl Cowan Park Tour

June 3, 2019 Booster

THE SCENE: Nice day in the gloom!
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)
Tempo Squats (IC) X 10
10 hand-release Merkins (OYO)
Mosey

THA-THANG:

Jungle Gym

10 pullups & 10 squats
rinse & repeat X 5
Mosey to trail

Trail Head

3 rounds of 20 CMU overhead press & 20 CMU curls

Trail Run

Other End of Trail

25 calf raises & 20 Merkins
Rinse & repeat X 5

Trail Run

Trail Head Part 2

20 CMU tricep extension & 15 CMU curls
Rinse & repeat X 3

Jog around paved path by AO X 3

MARY:

Superman 20 (IC)
Flutter Kicks IC 4 CT X 50
Hello Dolleys X 20 4 CT
Side Crunches X 20
10 burpees (OYO)

COUNT-OFF & NAME-O-RAMA

Hooker & Booster…and a snake

CIRCLE OF TRUST/BOM:

I’ve been praying for direction and clarity with work. I shared these same scripture a month or so ago. I received clarity and have submitted my resignation at work for August 2. I feel at peace for the first time in a very long time.

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:

Parking Lot Stripes

June 3, 2019 Booster

THE SCENE: 63 and awesome in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops (IC)
Cherry Pickers (IC) 4 CT X 10
Morrocan Night Club (IC) X 15
10 Tempo Squats (IC)
10 hand-release merkins (OYO)
4 easy Sprints
Mosey to large parking lot across campus

THA-THANG:

10 Merkins & 10 Squats, run to first parking stripe & run back
Rinse & repeat to next stripe, etc. all the way to the next light pole

One HIM does CMU Farmer Carry in each hand while PAX does exercises together while they walk/jog 120 yards or so – Burpees, 8-count Body Builders, Big Boy Situps, LBCs, Freddie Mercury, Squats, Lunges, Calf Raises
Mosey to AO

MARY:

One-legged Erectors (each side)
20 merkins (IC)
10 burpees

COUNT-OFF & NAME-O-RAMA

5K, Archie, Chaco, Commission, Erector, Guano, Gump, Snaggletooth, Spotter, Stye, And Booster

CIRCLE OF TRUST/BOM:

Proverbs 13:20 Walk with the wise and become wise, for a companion of fools suffers harm.

Ecclesiastes 4:9-10 Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

John 15:12-3 My command is this: Love each other as I have loved you. Greater love has no one than this: to lay down one’s life for one’s friends.

Proverbs 27:17 As iron sharpens iron, so one person sharpens another.

MOLESKIN:

My wife just celebrated her 30th high school reunion and mine is this weekend in Texas. It’s made us think about our long friendships with people but also think about our more recent friends that are so important to us. For me, I know the HIMs I’ve met in F3 would do just about anything for me just like I would for them. Friendships are important and can take a lot of work and effort but they are important so let’s all try to be better friends and be intentional with our relationships with old friends and new ones!

ANNOUNCEMENTS:

I’m out for a week. Commission has the JUCO flag.

Please remember to find a date to Q in June!

Under Construction

May 20, 2019 Booster

THE SCENE: a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers (IC) 4 CT X 10
Morrocan Night Club (IC) X 10
Baby Arm Circles (forwards) & Michael Phelps (OYO)
Baby Arm Circles (backwards) & Michael Phelps (OYO)
Windmills (IC) X 10
5 burpees (OYO)
10 Tempo Squats (IC)
25 Side Straddle Hops
50 Calf Raises
Sprints
Mosey

THA-THANG:

Under Construction

AMRAP overhead press w/ CMU while partner does sprints; switch
AMRAP curls w/ CMU while partner does sprints; switch
AMRAP tricep extensions w/ CMU while partner does sprints; switch
AMRAP bentover rows w/ CMU while partner does sprints; switch
AMRAP squats while partner does sprints; switch
AMRAP big boy sit-ups while partner does sprints: switch
AMRAP burpees while partner does sprints; switch
Rinse and repeat for 30 minutes
Mosey

MARY:

Flutterkicks
Side Crunches (X each side)
Big Boy Sit-ups

COUNT-OFF & NAME-O-RAMA

Archie, Creamsicle, Erector, Guano, Gump, Judge Judy, Kenjo, Rocket, Snaggletooth, Spotter, Waxjob & Booster

CIRCLE OF TRUST/BOM:

Just like the parking lot at JUCO that will be under construction the next 18 months, we are under construction in our lives every day. Being under construction isn’t just the physical construction like me losing 40 pounds in the last couple of years. Our spiritual construction is critical to our development as a HIM. Some days, I do a decent jobs but most I do not. That’s why it’s so important in F3 to lead, support, encourage, listen, etc. each other.

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own;you were bought at a price. Therefore honor God with your bodies. – 1 Corinthians 6:19-20

Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. – Romans 12:1

So whether you eat or drink or whatever you do, do it all for the glory of God. – 1 Corinthians 10:31

…but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. – Isaiah 40:31

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. – 1 Timothy 4:8

I can do all this through him who gives me strength. – Philippians 4:13

ANNOUNCEMENTS:

Hardship Hill is coming up this weekend
Sign up to Q
We will probably have a convergence at the Asylum on Monday, May 27th for Memorial Day

Round & Round We Go at JUCO!

April 17, 2019 Booster

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