F3 Knoxville

Tag: Booster

Partner Workout

AO: juco
Q: Noodles
PAX: Butterknife, Guardrail, Wanderer, 5K, Booster, Lil’ Spice, Dart Gun, Stye (Hal Phillips), Windex, Fetch
FNGs: None
COUNT: 10
WARMUP: SSH, Hairy Rocket, MTN climbers, Merkins, windmill.

THE THANG:

AMRAP 20 (team of 2)
– 20 burpee pull-ups
– 1x PAX working out, 1x PAX holding plank. Switch until 20 reps completed as team
– Run down hill, 20x HR Merkins, Hold plank if not doing Merkins

AFAP: 50x blockees as a team

MARY:
ANNOUNCEMENTS: Lots of Thanksgiving Day runs, Happy Veterans Day!
COT: Psalm 103:2-5.
To be thankful meditate on how God in Christ has:
– Forgiven all of our sins
– Healed all our diseases (some now, completely later)
– Redeemed our lives from the pit
– Crowned us with His steadfast love and mercy
– Satisfied us with good

Duck pond circuit

AO: juco
Q: Fetch
PAX: Booster, Wheelchair (Jonathan Perelman), Wanderer
FNGs: None
COUNT: 4
WARMUP: side straddle hops in cadence, windmills in cadence, cherry pickers in cadence, 30 sec stretch on your own.
THE THANG:

Duck Pond Lot Circuit
10 burpees at light pole 19
Run to welcome sign
20 squats
Run to pole 12
30 2 ct flutter kicks
Run to pole 10
40 merkins
Run hard to pole 19,
rinse and repeat.

MARY: N.A.
ANNOUNCEMENTS: N.A.
COT:
I Cor 3:6-7:

I planted, Apollos watered, but God gave the growth. 7 So neither he who plants nor he who waters is anything, but only God who gives the growth.

Two things to unpack with with verse. First, we are called to plant and water, but its God that gives the growth… in the day to day things we do, trust God to give the increase and bless our efforts. Secondly, God is in control. There are things we can and should do and say in this life, but so much of our lives are completely out of our control. It’s humbling to realize how much this is.
Encouragement is to plant and water, then pray and trust for God to give the growth in our work, families, relationships, etc…

October Juco metric

AO: juco
Q: Guardrail
PAX: Breadstixx, Wanderer, Wheelchair (Jonathan Perelman), Sweeper (Daniel Wilkins), Booster, Stye (Hal Phillips)
FNGs: None
COUNT: 7

WARMUP: ssh, Thai chin warrior, tempo squats, tempo merkins
THE THANG: Part 1:  RUN
10 minute timer
Run from Line 1 to Line 2 (~10 yards) and back to Line 1

Run from Line 1 to Line 3 (~20 yards) and back to Line 1 

Run from Line 1 to Line 4 (~30 yards) and back to Line 1

That is 1 rep

Rinse and repeat as many times as you can in the 10 minutes.

1 minute rest

Part 2:  AMRAP

3×2 minutes timer

Count the total number of reps (cumulative, not individual)
2 minutes AMRAP SSH2 minutes AMRAP High Knees (count 1 leg)2
minutes AMRAP mountain climbers (count 1 leg)

3 MINUTES REST AND RECORD 1st ROUND # OF REPS repeat
MARY: no time
ANNOUNCEMENTS: brolympics Saturday! sign up to Q in November!
COT: see #running where Trash panda brought a solid word.

Starting Monday off right

AO: juco
Q: Wanderer
PAX: hound dog, Booster, Fetch, Guardrail, Mailbox, Butterknife, Bootheel, Sweeper (Daniel Wilkins), 5K, Wheelchair (Jonathan Perelman), Windex
FNGs: None
COUNT: 12
WARMUP:
Cherry Pickers
SSH
Willie Mays Hayes (Including the steal of first!)
Tempo squats
5 Punishment Burpees for insubordination
THE THANG:
Mosey to Coupon pile and team up for a Dora round 1

# Round 1: Dora
– 100 Merkins
– 200 LBC
– 300 Squats

1 pullup at the top of the hill by the partner on the move.

# Round 2: Wall sits
Attempt some wall sits that get progressively longer.
– 15 seconds.
– 30 seconds.
– 45 seconds.
– 60 seconds.

# Round 3: 4 Corners by the REC center
25 reps at each corner.
– LBC
– BBS
– Heels to Heaven
– Flutter Kicks (2 ct)

After completing 1 round, mosey toward flag while completing round 2.

MARY:
Finished out with some protractors and Hello Dollies to time.

ANNOUNCEMENTS:
Brolympics coming
COT:
Eph 1:11
11 In him we were also chosen, having been predestined according to the plan of him who works out everything in conformity with the purpose of his will
Some encouragement from `New Morning Mercies`.
God is in control. His plan will come to be by is character and not ours. His resolve, his strength and not ours. He is able and that’s a great encouragement.

Bear Crawl Beatdown

AO: juco
Q: Lil’ Spice
PAX: Fetch, hound dog, Archie, Parkour, Butterknife, Data, Guardrail, Mailbox, Trash Panda (JUCO), Windex, Booster, 5K, Bootheel
FNGs: 1 Bootheel
COUNT: 14
WARMUP:
Motivators
Dive bombers
Cherry pickers
Mountain climbers
Baby arm circles forward and backwards

THE THANG:
Mosey to big parking lot, line up on the curbs, then perform the following at each set of parking spaces:
• Imperial walkers, 10 ssh
• Forward lunge, 10 plank jacks 
• Repeat across parking lot 

Mosey to the coupon pile and partner up for a DORA. One partner will perform the exercise listed while the other Bernies out to the “02” sign and then bear crawls back:
• 50 WW3 sit-ups 
• 200 squats 
• 300 bent rows 

MARY:
Flutter kicks
Ring of FIre

ANNOUNCEMENTS:
Brolympics on Nov. 4

COT:
“The Lord is my shepherd, I shall not want. He makes me lie down in green pastures; he leads me beside still waters; he restores my soul. He leads me in right paths for his name’s sake. Even though I walk through the darkest valley, I fear no evil; for you are with me; your rod and your staff— they comfort me. You prepare a table before me in the presence of my enemies; you anoint my head with oil; my cup overflows. Surely goodness and mercy shall follow me all the days of my life, and I shall dwell in the house of the Lord my whole life long.”
‭‭Psalms‬ ‭23‬:‭1‬-‭6‬ ‭NRSV‬‬https://bible.com/bible/2016/psa.23.5-6.NRSV