F3 Knoxville

Tag: Booster

Live Or Die. Make Your Choice.

AO: juco
Q: Windex
PAX: Booster, Mailbox, Love Shaq, Wanderer, Guardrail, Windex, 0
FNGs: 1 0
COUNT: 6
WARMUP:
Cue the spooky music.
Side Straddle Chops
Witches Pot (stir the brew right and left)
Tennessee Electric Chair (add jump at the top)
6 Burpees
1 Pumpkin Carver (merkin, shoulder taps, merkin, knee taps, merkin, toe taps, merkin)

THE THANG:
Mosey to the CMU pile. One stays for Ghostbusters (blockie), others run up and do 2 burpee pull ups. Rotate until all have played.

When Thriller came on – 1st time – zombie bear crawl until the chorus, second time – zombie bear crawl through the chorus.

Mosey up sophomore hill. One stays for Freddy Kruegers (freddy mercury), other run across lot and do 1 pumpkin carver. Rotate until all have played.
Mosey to the lot below. Hit the light poles and make progress at each…1 burpee, 2 burpees, 3 burpees. 5 hello johnny’s (hello dolly), 10 hello johnny’s, 15 hello johnny’s. 5 imperial stalkers (imperial walkers), 10 imperial stalkers, 15 imperial stalkers.
10 squats.
Mosey towards flag.
10 monkey humpers.
To the flag.

MARY:
The Ring – circle up, hold a plank, roll an 8lb medicine ball across. Bear crawl to get it if doesn’t make it. Hold a squat, toss the 8lb medicine ball across. If it drops, 1 burpee for all. Russian twists with medicine ball, pass around. Done.

ANNOUNCEMENTS:
Brolympics on 11/16. Try to sign up by 11/9.

COT:
In the Bible, “dying to self” is a concept that refers to the act of setting aside one’s own wants and desires to follow Jesus and live a life that is centered on God.

The world has a very different concept of living. Just look over here at this, go ahead and get this, or do that. No one is going to know, no one is going to care. The world screams at us to (fill in the blank) and you’ll be happy. Just a little more…
If it makes you feel happy, do it.

It ultimately comes down to the fact that the enemy is working triple over
time to try and make us stumble. So stand fast and choose to wake up each day, take up your cross, and follow Jesus.

“For whoever wants to save their life will lose it, but whoever loses their life for me will save it. What good is it for someone to gain the whole world, and yet lose or forfeit their very self?”
‭‭Luke‬ ‭9‬:‭24‬-‭25‬

“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
‭‭Galatians‬ ‭2‬:‭20‬

Back To Life
Bethel Music

Remember these lyrics:
“The enemy thought he had me, but Jesus said you are mine”

https://youtu.be/uQOa5g9nPaw?si=XAHRkZgHeXYL_ms-

IPC week 4: the most bestest

AO: juco
Q: Haggis
PAX: Butterknife, Fetch, Booster, Data, Wanderer, Lt. Dan, Guardrail, Mailbox
FNGs: None
COUNT: 9
Warmup

SSH x 20
IW x 15
Merkins x 10
Don Quixote x 10
Moroccan Night Club x 10

Thang:
Week 4 IPC
Buy in 200 m run
Round 1-8 work 30 reps
200 m run
Remaining time burpees

Each rd is 5 min
Rd 1: Freddy Mercury
2: Pickle Pounder
3: Flutters
4:Plank Jacks
5: Monkey Humpers
6: Squats
7:LBC
8: SSH

Great work by all and awesome encouragement on the run

COT: Last week Lil’ Spice mentioned a Christian artist named Andrew Peterson. I recognized the name, not by music but by his writing. He wrote a 4 book miniseries entitled The Wingfeather Saga that tells the tale of a family of kids who must learn about life in the midst of strife.
In one chapter an idea struck as very poignant. The idea is to be the Moon in the darkness. To be a light for those who are struggling. I talked about how the moon has many phases that shows different brightness. We also reflect that same brightness, sometimes Full, sometimes waxing or waning and sometimes new and just showing a sliver. Sometimes it’s obvious that we are good men, husbands, fathers, leaders and other times when we struggle to see a way for ourselves. So when you’re bright, shine for those who struggle and when you struggle find that bright light and ask for help.
Guardrail also mentioned that the moon doesn’t provide light but gives off the reflection of the sun, so, in this metaphor, be a reflection of the Son.

Prayers for those struggling through what life has going on including cancer, health, storm recovery and so much more

Prayer
Pledge
picture

:flag-scotland:

Spicy Dragons and Planting Trees

AO: juco
Q: Lil’ Spice
PAX: Love Shaq, Lt. Dan, Windex, Guardrail, Butterknife, Wanderer, Mailbox, Haggis, Fetch, Commission, Booster, Nutcracker
FNGs: None
COUNT: 13
WARMUP:
SSHs
Dive Bombers
Cherry Pickers
Baby Arm Circles Forward and Back
Windmills
Hairy Rockettes
Squats

THE THANG:
Mosey to the Duck Pond and perform Spicy Dragons up the hill…1 Merkin, 1 Catalina Wine Mixer, 1 Plank Jack, Bear Crawl 4 paces, 2 Merkin, 2 CWM, 2 Plank Jack, Bear Crawl 4 paces…continue up to 10 or until your arms fall off.

Mosey to coupon pile with a couple of Mary stops along the way, Imperial Walkers and Freddy Mercury

Partner for DORA at the coupon pile.
One partner moseys for a lap around the building, other performs AMRAP of the following exercises with coupon:
– Curls
– Squats
– Tricep Extensions
– Rows
– OHP

Mosey to flag with stop for LBCs along the way.

MARY: No time.

ANNOUNCEMENTS: None

COT: What trees are you planting? Song by Andrew Peterson: https://open.spotify.com/track/39ILtaDgPIoTqk0u195QQA?si=8da3d823c2bd4e41

Live With No Regrets

AO: shamruck
Q: Booster
PAX: The Situation, Eliza, Mermaid, Booster
FNGs: None
COUNT: 4
WARMUP: Not Really

THE THANG: Walk/Ruck 3.3 miles

MARY:

ANNOUNCEMENTS:

COT:

2,977 people died 23 years ago on 9/11. The youngest was 2, Christine Hanson, on the way to Disney and the oldest was 82, Robert Norton.

While the 2 year old probably, hopefully didn’t know what was going on during the last few minutes of her life, my guess is Mr. Norton did. So did nearly 3,000 other adults. I wonder what they thought? I’m sure there was lots of fear, anger but lots of prayer and supporting one another on those planes.

Would we laugh more? Love more? listen more? Forgive more? Pray more? I know I would.

Remember that Tim McGraw song, “Live Like You Were Dying?”

Let’s all try to live every day like it’s our last.

4 Men 2 Dogs

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Booster, Mermaid, The Situation
FNGs: None
COUNT: 4
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:
Are you spending most of your time on the things that are most important? What are you going to do today to change if you are not?