Booster – Page 9 – F3 Knoxville

Travelling Doras throughout the Equalizer

April 15, 2019 Booster

THE SCENE: 58 with a little rain
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)
Windmills (IC) X 10
Tempo Squats (IC) X 10
Overhead Claps (IC) X 10
10 hand-release Merkins (OYO)
5 burpees (OYO)
Mosey

THA-THANG:

Dora (at AO & Playground)

100 pullups on the monkey bars
Partner runs to AO & back
Rinse & repeat until finished
5 burpees (OYO)
Mosey to Splash Pad

Double Dora – Part 2 (Splash Pad)

100 step-ups on the benches & 200 CMU curls
Partners switch however they like

Double Dora – Part 3 (Splash Pad)

200 CMU Overhead Press & 200 squats
Partners switch out however they like
Farmer Carry to the tennis court

Double Dora – Part 4 (Track)

5 burpees & 20 merkins at AO
run 1/2 way around the track 15 CMU curls & 20 CMU tricep extension
rinse & repeat

MARY:

Flutter Kicks IC 4 CT X 25
Hello Dolleys IC 4CT X 25
Big Boy Situps X 20 (OYO)

COUNT-OFF & NAME-O-RAMA

FNG Ringo (visiting from Florida), Bypass, Detention, Full Tank, Wagon Wheel, & Booster

CIRCLE OF TRUST/BOM:

God has plans for us. While we don’t know what they are, we need to be comforted that He won’t give us more than we can handle.

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:

Sign up to Q at the Equalizer
Hardship Hill – May 18

Ring of Fire – Take 2

April 5, 2019 Booster

THE SCENE: a little chilly…around 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Side straddle hop (IC*15)

-Cherry picker (IC*10

-Imperial Walker (IC*10)

THA-THANG:

-Ring of Fire:

PAX circled up in plank position. Q will start with 10 merkins while PAX holds plank. Next HIM will do 10 merkins while PAX holds plank. Go around circle till finished.
Repeat Ring of Fire with Carolina Dry Docks.
Mosey to maintenance building.

-Behind Maintenance Building

Ring of Fire with goblet squats (use coupons).
Ring of Fire with wide merkins
Mosey to Bagwell Building
Step ups and dips at 1 minute intervals, 10 second cool down (*3)

MARY:

Flutter Kicks (IC*15)
American Hammer (IC*15)
PAX contributed to last free exercises.

COUNT-OFF & NAME-O-RAMA

Archie, Booster, Chaco, Erector, Guano, Judge Judy, Kenjo, Spotter, Snaggletooth, Sweeper, Waxjob, & Onesie

CIRCLE OF TRUST/BOM:

Lead by example; be a Christian; act like a Christian

ANNOUNCEMENTS:

Hardship Hill – May 18, register and join the JUCO 5 hour team
4th of July Parade – F3 & FIA will participate; kids will ride in trailers while we walk and pass our fliers about F3

48th Birthday Bash

March 29, 2019 Booster

THE SCENE: 48 and awesome…the weather was 48 degrees too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers (IC) 4 CT X 10
Morrocan Nigh Club (IC) X 10
Baby Arm Circles (forwards) & Michael Phelps (OYO)
Baby Arm Circles (backwards) & Michael Phelps (OYO)
Windmills (IC) X 10
4 burpees (OYO)
8 Tempo Squats (IC)
48 Side Straddle Hops
48 Calf Raises

THA-THANG:

Get-N-Swoll – Dora Style

48 overhead press w/ CMU while partner does sprints
48 curls w/ CMU while partner does sprints
48 tricep extensions w/ CMU while partner does sprints
48 bentover rows w/ CMU while partner does springs
Rinse and repeat
Mosey

4 Corners – 12 Laps X 4 Corners = 48 (we finished…most of it)

Cardio – 4 burpees & 8 (4 CT) mountain climbers at each corner
Legs – 4 Bobby Hurleys & 8 monkey humpers at each corner
Upper Body – 4 merkin claps & 8 diamond merkins at each corner
Core – 4 supermans (w/ 2 second pause) & 8 big boy sit-ups at each corner
Rinse & repeat 3 times each
Jailbreak to AO

MARY:

48 Flutterkicks
48 Side Crunches (24 each side)

COUNT-OFF & NAME-O-RAMA

Welcome FNG – Commission!

5K, Chaco, Erector, Fast-N-Easy, Guano, Kenjo, Rocket, Snaggletooth, Spotter, Stye, Sweeper, & Booster

CIRCLE OF TRUST/BOM:

Stress and anxiety are tough to deal with and I feel like I’ve been dealing with more than usual worrying about my 16-year old daughter, the charity I lead (never enough money), and wondering if I’m fully serving my purpose on this Earth.

I know I shouldn’t worry or be stressed but I am. The scripture below is comforting and I trust things will be OK.

“The Lord is on my side; I will not fear.” Psalm 118:6.
“Yea, though I walk through the valley of the shadow of death, I will fear no evil; for You are with me; Your rod and Your staff, they comfort me.” Psalm 23:4.
“For all have sinned and fall short of the glory of God” Romans 3:23
“Which of you by worrying can add one cubit to his stature?” Matthew 6:27.
“Trust in the Lord with all your heart, and lean not on your own understanding.” Proverbs 3:5.
“But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.’” Matthew 19:26.
“Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” Matthew 11:28-30.
“For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” Jeremiah 29:11.
“And my God shall supply all your need according to His riches in glory by Christ Jesus.” Philippians 4:19.

MOLESKIN:

Thanks for humoring me with all of the 4, 8, & 48 numbers…my 80th birthday Q is going to rock!!!

ANNOUNCEMENTS:

Convergence tomorrow at the Asylum
Sign up to Q
Hardship Hill – May 18 – Sign up for the JUCO 5 team!!!

March Madness…It’s AWFUL BABY!!!

March 25, 2019 Booster

THE SCENE: 34-35 and beautiful…a great day to burn some goo!
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)
Windmills (IC) X 10
Tempo Squats (IC) X 10
Overhead Claps (IC) X 10
5 burpees (OYO)
Mosey

THA-THANG:

Double Double (at AO & Playground)

10 merkins at the AO
10 pullups on the monkey bars
Rinse & repeat 5 times
Mosey to Splash Pad

Block Out (Splash Pad)

5 burpees, 10 step ups, 15 dips, 20 overhead press w/ CMUs
Rinse & repeat 5 times
Mosey to Trail w/ CMUs

Pick & Roll (Trail Run)

Trail Run to other park
10 diamond merkins, 15 big boys, 20 squats
Rinse & repeat 4 times
Mosey through trail to basketball court

Run & Gun on a Fast Break (at basketball court)

5 burpees, sprint down the court & back, 10 Bobby Hurleys; rinse & repeat X 4
50 of any CMU exercise, sprint down the court & back X 4

MARY:

Superman 20 (IC)
Flutter Kicks IC 4 CT X 50
Captain Thors X 5
Hello Dolleys X 20 4 CT

COUNT-OFF & NAME-O-RAMA

Detention, Hot Tub, Snaggletooth & Booster

CIRCLE OF TRUST/BOM:

I have lost my focus and commitment towards my Bible study and scripture memorization so I found a few scripture to hopefully get me focused again.

“And may your hearts be fully committed to the LORD our God, to live by his decrees and obey his commands, as at this time.” 1 Kings 8:61 “For all have sinned and fall short of the glory of God” Romans 3:23

“Commit to the LORD whatever you do, and he will establish your plans.” Proverbs 16:3

“Love the LORD your God with all your heart and with all your soul and with all your strength.” Deuteronomy 6:5

“Keep your eyes focused on what is right, and look straight ahead to what is good.” Proverbs 4:25

“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.” 1 Corinthians 10:13

Let’s keep listening to and encouraging one another so to help each other get or stay focused on our faith! We need one another and F3 is helping us get better and stay focused because our goal at the end of our life is to say:

“I have fought the good fight, I have finished the race, I have kept the faith.” 2 Timothy 4:7

MOLESKIN:

I’m not sure there’s a prettier spot to run in F3 Knoxville than the trail run next to the lake at the Equalizer!

ANNOUNCEMENTS:

Sign up to Q at the Equalizer
Convergence on March 30 at the Asylum followed by a 3rd F event
Hardship Hill – May 18

Boat’n & Canoe’n in the Rain

February 23, 2019 Booster

THE SCENE: SO WET & so much rain but 50 degress so it wasn’t bad at all
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to Pavillion at the back
Cherry Pickers (IC) 4 CT X 10
Moroccan Night Clubs X 10
Michael Phelps (OYO)
Windmills (IC) X 10
Tempo Squats (IC)
Tricep stretches (OYO)
Dips X 10 (OYO)

THA-THANG:

The Shed – Tabata Time (20 seconds of work & 10 seconds to rotate)

AMRAP of Curls, Derkins, Burpees, squats, big boy sit-ups, overhead press
Rinse & Repeat X 3
AMRAP of Bentover rows, Dips, Bobby Hurleys (Chris Loftens), calf raises, LBCs, Tricep extension
Rinse & Repeat X 3

Loop

10 merkins, 10 squats & 10 pullups at playground
Run to tennis court area
10 CMU curls, 10 overhead presses, & 10 triceps extension
Rinse and repeat for 25 minutes

MARY:

Boat & Canoes led by Kentucky
Superman & Swimmer led by Kentucky
Flutter Kicks IC 4 CT X 20

COUNT-OFF & NAME-O-RAMA

8 HIMs – Abacus, Detention, Erector, Kentucky, Proton, Rocket, Rusty & Booster

CIRCLE OF TRUST/BOM:

“For All have sinned and fall short of the glory of God.” Romans 3:23

“For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord.” Romans 6:23

“For God so loved the world, that he gave his only begotten Son, that whoever believeth in Him should not perish, but have everlasting life.” John 3:16

I’m terrible at remembering scripture. Actually, I’m terrible at remembering anything unless it has to do with football recruiting. My goal is to read the Bible AND try to remember scripture. One reason is because I obviously need to remember the Word but secondly I think it’s so cool when someone rattles off scripture. I’m actually jealous but this kind of jealous is better than being jealous if someone’s got an awesome car or something.

I truly want to learn AND remember so I will hopefully live my life better AND be able to better share my faith with my kids, friends, and complete strangers when called to do that. I bought a scripture memory guide book and these three passages are the first three of the Top 144 the book recommends that all Christians memorize.

I know I’ll never remember everything but I certainly won’t if I don’t try! Let’s encourage each other to continue to try everyday like it’s our last because it could be!

MOLESKIN:

Thank you Proton for EH-ing me into trying F3! I’ve lost 50 pounds of fat, gained 20 pounds of muscle, made lifelong friends and became more focused on my faith! Thank all of you for welcoming me in October of 2017 and for welcoming every other FNG who comes along!

ANNOUNCEMENTS:

Monthly Challenge – Burpees
Hardship Hill – May 18