F3 Knoxville

Tag: Booster

HEAVY PT @ JUCO

THE SCENE: 41
F3 WELCOME & DISCLAIMER: Done.
WARM-O-RAMA:

  1. Projectivator x7
  2. Squats 5 Tempo + 5 4-ct
  3. Merkins 5 Tempo + 5 4-ct
  4. Mountain Climbers x10
  5. Growing Baby (LBAC) x10
  6. Moroccan Nightclub x10
  7. 5 Cherry Pickers
  8. 5 Burpees OYO
  9. Stretch OYO
  10. Mosey to Physical Plant
    THA-THANG:

Mucho Chesto: 10 Merkins, 10 Diamond Merkins, 10 Wide Merkins, 10 Stagger Left Merkins+10 Stagger Right Merkins=50 Merkins (2 Rounds)

HEAVY Lazy Dora: Partner up, 1 CMU/pax

  • 100 Merkins on CMU (switch every 10) while battle buddy holds plank on CMU (Both take CMU to the top of the stairs and back down)
  • 200 Heavy LBC holding CMU above head (switch every 20) while battle buddy does 6″ leg hold w/ CMU above head (Both take CMU to the top of the stairs and back down)
  • 300 Heavy Squats (switch every 25) while battle buddy holds Heavy Al Gore (w/CMU)(Both take CMU to the top of the stairs and back down)

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
10STRONG

CIRCLE OF TRUST/BOM:
God is Holy – set apart, altogether different, perfect, yet He reveals Himself to us through creation, through the Scriptures, through beauty, family, the church, our circumstances. In Jesus, He shows us who He is, and I’m amazed that He reveals Himself to me as a Friend. Not a casual acquaintance, or a buddy, but a Friend – One who laid down His life down for us. “A Friend loves at all times, and a Brother is born for adversity” (Proverbs 17:17). “A man of many friends may come to ruin, but there is One who sticks closer than a brother” (Proverbs 18:24). These verses point to the need of a man for friendship. Few men are willing to admit they are lonely. Some men acknowledge they are searching for friendship, and F3 meets that need for several. Some find in their wives a best friend. But we find in Jesus, a Friend that fulfills the kind of true love and intimacy that we need and search for, and God created us for. Friendship may sound unnecessary, or trite, but this need in me is a way for me to understand God’s love for me.

Ephesians 3:14-21 is a powerful and beautiful passage that contains so much, but it also speaks to me of God choosing me for love and intimacy:

“For this reason I bow my knees before the Father, 15 from whom every family in heaven and on earth is named, 16 that according to the riches of his glory he may grant you to be strengthened with power through his Spirit in your inner being, 17 so that Christ may dwell in your hearts through faith—that you, being rooted and grounded in love, 18 may have strength to comprehend with all the saints what is the breadth and length and height and depth, 19 and to know the love of Christ that surpasses knowledge, that you may be filled with all the fullness of God.

20 Now to him who is able to do far more abundantly than all that we ask or think, according to the power at work within us, 21 to him be glory in the church and in Christ Jesus throughout all generations, forever and ever. Amen.”

There’s nothing better…

MOLESKIN:
Great to spend time with my JUCONIAN BROTHERS! 

ANNOUNCEMENTS:
Brolympics next weekend – check Slack for details

11’s, Diamonds, and Dragons at JUCO

THE SCENE: 35 and clear

F3 WELCOME & DISCLAIMER: administered

WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Merkins IC x10
Squats IC x10
30 Seconds OYO

THA-THANG:
Mosey to Sophomore hill, stop halfway for some Imperial Walkers, and Bernie to the top of hill.

11’s between the trailers and handrail. Perform burpees at trailers and rows at handrail.

Mosey to quad with some Guardrail led flutter kicks on the way

7 of diamonds at the quad, start with 7 and increase by 7 at each corner (7, 14, 21, 28)

  • Round 1 – squats
  • Round 2 – SSHs (single count)
  • Round 3 – flutter kicks (4-count)

Mosey towards the flag and stop in parking lot for Welsh Dragons.

Mosey to the flag

MARY:
10 reps of Freddy Mercury’s IC

COUNT-OFF & NAME-O-RAMA
8 Bootcampers and 8 RUSHers

CIRCLE OF TRUST/BOM:

From “The System: The Glory and Scandal of Big-Time College Football” by Jeff Benedict and Armen Ketyian

Kyle Van Noy was a top high school football prospect in the state of Nevada in 2008. He was being recruited by LSU, Nebraska, Oregon, UCLA and twenty others. BYU had attempted to contact him, but he wasn’t interested in playing at a university tied to his church.

On April 29, 2008, BYU head football coach , Bronco Mendenhall, stepped into the pulpit to speak at Kyle’s church in Reno, Nevada. Kyle was forced to go by his parents, but was all ears as Coach Mendenhall spoke of the way geese fly in a V formation and that even if one goose fell out of formation, another goose would wait with him until he either died or was able to rejoin the group. Kyle had never heard anyone speak like that, especially a football coach. His interest was piqued.

Throughout the recruitment process, Coach Mendenhall and Kyle developed a deep friendship. Kyle would sometimes call him for advice in various situations he ran into. Despite their friendship, Mendenhall laid out in detail the requirements of the BYU honor code that would be required if Kyle decided to play football at BYU. Despite offers to Oregon, Colorado, UCLA, and Boise State, Kyle eventually settled on BYU, saying “I wanted to play for a coach who cared more about me as a person than a football player.”

Just a few days from National Signing Day in 2009, Kyle called Coach Mendenhall to tell him he had been arrested for drunk driving. Mendehall’s policy prohibited him from offering scholarships to players who weren’t living in compliance with the honor code. He didn’t make exceptions – not even for the best recruits. Mendenhall offered to help Kyle Van Noy find somewhere else to play, but he was insistent that he wanted to play for BYU.

Mendenhall went to his AD and worked out a deal that Kyle could come to BYU, but he would have to sit out the entire 2009 season and go a full year without violating the honor code. Kyle and signed with BYU.

One month later, Kyle had a run in with the police over alcohol consumption but no charges were brought against him. Coach Mendenhall would not find out, but he decided to fly to Provo and confess in person. As he sat in Coach Mendenhall’s office, he told him, “I need help.” Coach Mendehall responded with the following quote from former BYU president Jeffrey R. Holland: “It is the plain and very sobering truth that before great moments, certainly before great spiritual moments, there can come adversity, opposition, and darkness. Life has some of those moments for us, and occasionally they come just as we are approaching an important decision or a significant step in our life.”

Mendenhall looked Kyle in the eye and told him not to worry about the second incident, “That’s why I gave you the one-year plan”, he told him.

Kyle Van Noy sat out the 2009 season and then played linebacker at BYU from 2010-2013. He earned a myriad of honors throughout his time at BYU and was named the All-Independent Defensive Player of the Year his senior year. Kyle Van Noy was picked by the Detroit Lions in the second round of the 2014 NFL Draft and is still in the NFL today after signing with the Los Angeles Chargers in May, 2022.

I don’t where Kyle Van Noy would be if Coach Bronco Mendenhall hadn’t believed in him and given him a second chance. Obviously, he is an immensely gifted athlete that could have thrived on any D1 football roster. However, would he have continued to struggle with things outside of the field like he did in high school? We’ll never know, but the one person who believed in him, Coach Mendenhall, set boundaries and enforced consequences for Kyle’s actions. As a result, he has seen a lot of success in his NFL career that may not have come otherwise.

Who are the people in your life that need you to believe in them? You may not be a head football coach of a national program, but you may be the father of a son who needs to understand what it is to be a man and take responsibility for your actions, what it means to be a true High Impact Man (HIM).

ANNOUNCEMENTS:
Sign up for Brolympics on Nov. 5 hosted by The Asylum

Never Gonna Give You Up

THE SCENE: Upper 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 5 Cherry pickers
  • 10 Tempo Merkins
  • 10 Tempo Squats

THA-THANG:

  • Mosey to the Coupon Pile
  • Dora – Bear crawl to the concrete while your partners uses a coupon to do:
    • 100 Skull Crushers
    • 200 Rows
    • 300 Bench Presses
  • More Dora – Run up to Rec Center with a coupon while your partner does:
    • 100 Hillbillies 
    • 100 Swimmers
    • 100 Mountain climbers
    • 100 Supermans
  • 30 seconds of squats into 30 seconds of wall sit (2 rounds)
  • While on the mosey back to the flag
    • 1st Stop Sign – Approximately two minutes of Arm circles forward, backward, wax on, wax off and hold (no rest)
    • 2nd Stop Sign – Seal Clap, Overhead clap, big bird arm flaps, little bird arm flaps, big circles forward, gorillas chest beats (no rest)

CIRCLE OF TRUST/BOM:

Never gonna give you up

Never gonna let you down

Never gonna run around and desert you

Never gonna make you cry

Never gonna say goodbye

Never gonna tell a lie and hurt you

Raise your hand if you have ever been Rick Rolled?  That’s when you hear Rick Astley singing his 1980’s hit – Never Gonna Give You Up after trustingly clicking a link from a friend or perhaps enemy. (https://www.youtube.com/watch?v=8KcsJwPzPxE) Jokes aside, I heard this song playing on the radio and it reminded of God’s promise.

Romans 8:35 Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword? 36 Just as it is written,

“For Your sake we are being put to death all day long;

We were considered as sheep to be slaughtered.”

37 But in all these things we overwhelmingly conquer through Him who loved us. 38 For I am convinced that neither death, nor life, nor angels, nor principalities, nor things present, nor things to come, nor powers, 39 nor height, nor depth, nor any other created thing, will be able to separate us from the love of God, which is in Christ Jesus our Lord.

People, friends, partners, spouses let us down but our Savior does not, has not and will not. I hope the next time you get Rick Rolled, you will think of the one who will truly never let you down or hurt you.

ANNOUNCEMENTS:

Survivor’s band is playing at the Shed from 7-11PM on Saturday to support the Leukemia and Lymphoma Society.

Brolympics 5 Nov

10 Original Gloomstaz

THE SCENE: Full Moon and a perfect fall morning. 40ish degrees and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
10 Windmills in cadence
THA-THANG:
Mosey to the coupon pile with the person up front falling off for two burpees.

  • Grab a coupon and rifle carry to the parking lot.
  • Run the lot and do drills (SSH, karaoke, high knees, butt kickers, bear crawls) roughly 5 mins
  • Sprints from one side of the lot to the other
    Curls x 20
  • Sprints from one side of the lot to the other
    Thrusters x 20
  • Sprints from one side of the lot to the other
    Burpees x 5

    Rinse and repeat x3 let the PAX call out the exercises (Tris, Heavy Flutters, Projectivators, Goblet Squats, American Hammers, Overhead Lats, Offset Merkins)

  • Run the lot and do drills (karaoke, high knees, butt kickers, bear crawls) roughly 5 mins
  • Rifle carry back to the coupon pile.
  • Wall Sit for the 6

    Mosey back to the flag with the person in snaking their way through the line.

  • Stop for some Core work (Flutter Kicks, JUCO chops)

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The Warrior Ethos (AKA Jedi Training) consist of 13 pillars: Commitment, Honor, Respect, Prepared, Faithful, Fighter, Hungry, Humble, Lover, Teachable, Firestarter, Truthful, and Generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Commitment:
The verse for this pillar is Galatians 6:9

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Love this!! Do good and don’t give up!! If you can do more, do it!! You will be rewarded. You are a child of the most high. God! Let’s go!!

There’s power in our words. Your belief in your heart creates your reality.
I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill Coming up 11/5 Volunteers needed

Potential workday at the Cerebral Palsy Center coming up in November. Look for Judges announcement in Slack.

Last IPC 2022 at JUCO

THE SCENE: A little chilly (50sh) and pretty dark at the soccer field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up was performed OYO.

THA-THANG:

Round 1

  • 10 BDE Burpees
  • 10 yard Murder Bunny
  • 10 BDE Burpees
  • 10 yard Reverse Murder Bunny

Round 2

  • 20 Thrusters
  • 20 yard Murder Bunny
  • 20 Thrusters
  • 20 yard Reverse Murder Bunny

Round 3

  • 30 Bonnie Blairs (the Hard way)
  • 30 yard Murder Bunny
  • 30 Bonnie Blairs (the Hard way)
  • 30 yard Reverse Murder Bunny

Round 4

  • 40 Jungle Boi Squats (2 Spoonz Style)
  • 20 yard Murder Bunny
  • 40 Jungle Boi Squats (2 Spoonz Style)
  • 20 yard Reverse Murder Bunn

Round 5

  • 50 Merkins
  • 10 yard Murder Bunny
  • 50 Merkins
  • 10 yard Reverse Murder Bunny

There is a timer that is going off every 5 mins. After 5 mins PAX will stop what they are doing and do 5 Kraken Burpees.

MARY:
NA.
COUNT-OFF & NAME-O-RAMA
10 Chicos Fabulosos!!!
CIRCLE OF TRUST/BOM:
Genesis 2:24 – Therefore a man shall leave his father and his mother and hold fast to his wife, and they shall become one flesh.
MOLESKIN:
Talked about the importance of the love ingredient in the marriage and that love is a verb not a noun, so it needs to be practiced. Plants need water to grow, same way love needs to be executed to flourish in our marriage…let’s practice simple things that we used to do when they were our girlfriends and focus on little details that will change our lives…let’s plan for a romantic diner…why not :)!!!