F3 Knoxville

Tag: Booster

back to pyramid

AO: juco
Q: Wanderer
PAX: Breadstixx, Waffles, Data, Butterknife, Love Shaq, Lt. Dan, Fetch, Colonel (Alex Wallace), Booster
FNGs: None
COUNT: 10
WARMUP:
– windmill
– left over right/right over left
– tempo merkin
– LBAC forward/backward
– SSH

THE THANG:
Mosey to the Bill Haslam Science building

Pyramid is setup with the following.
– 10 – Box jumps
– 20 – Merkins
– 30 – Squats
– 40 – Dips
– 50 – Single leg RDL (25/each)

Start with 10 and then run the building. Next do 20 & 10 and run. Repeat adding an exercise each time building up to all 5 exercises.
Once at all 5 work your way down by 1 exercise each lap.

We got through about 7 rounds in the time.

MARY:
– Flutter kicks
– LBC
– Hello Dolly

ANNOUNCEMENTS:

COT:

“Bless the Lord, Oh my soul, and forget not all his benefits. “”
“”Psalm 103:2″Just a reminder today of the Lord’s benefits.
“Who forgives all your iniquities, who heals all your diseases, who redeems your life from the pit, who crowns you with steadfast love and mercy””
“”Psalm 103:3-4”

Enjoying the morning

AO: juco
Q: Dart Gun
PAX: Guardrail, Survivor, Wheelchair (Jonathan Perelman), Wanderer, Booster, Lt. Dan, Dart Gun
FNGs: None
COUNT: 7
WARMUP:
Harry rockets
Tempo merkins
Grady corn (couldn’t remember the name so we ran with T-claps)
Motivators from 8

THE THANG:
Mosey to the strip mall

20 ct for each workout
Corner 1:

Derkins
American hammers
Squats

…lunges to next corner

Corner2:
Mtn climbers – 2 count
Heels to heaven
Carolina DD

…bernie

Corner 3:
Burpees
Merkins
Peter Parker

…broad jumps

Corner 4:
Hello dolly
Wide merkins
Squat jacks

…mosey

MARY:
Dealers choice:
Squat hops with a 5-count pulse
Flutter kicks
Superman
Imperial walker
T-Claps
Pickle pounders

ANNOUNCEMENTS:
Dad Camp

COT:
I’ve had a few times where I’ve been challenged with some unexpected changes that have directly affected my and my families lives.

It’s natural for most of us to immediately respond emotionally whether externally or internally, and to start thinking of defensive measures or responses. But..if were honest…how often do we smile and think of how great an opportunity it is for our spiritual life or that we’re blessed with another challenge?

While that may not be normal for anyone, think about where you turn for support? Do you vent or call a specific person that you think will give you the answer you want to hear? How long does it take you to come to the prayer?

If our faith is Luke-warm or we don’t have a solid foundation, is not difficult to be affected by small challenges/storms.

It’s all like prepping and practicing…when something sudden and unexpected happens, the natural instant is based on what thoughts and muscles you frequently have or use.

1 Corinthians 15:58
“Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.”

Getting back into the groove

AO: shamruck
Q: Mermaid
PAX: Swifty, slappy, Dumpster Dive, Eliza, Lizzy, Booster, Baby Boomer, Mermaid
FNGs: None
COUNT: 8
We explored the roads in Belmont West and Gulf Park and had a great time catching up with guys we have not seen in a few months.

Following the Ruck, we discusses being vulnerable, sharing problems, and being open to seeking help. These topics tie into the QSOURCE OTB that we are experimenting with on Sunday mornings to potentially have a non exercise AO that focuses on teaching leadership principles. This is continuing on the Grow School Leadership training from the GTE, and the concept of “unlocking” men.

Sorry Circle

AO: juco
Q: Guardrail
PAX: Wheelchair (Jonathan Perelman), Lt. Dan, Love Shaq, Wanderer, Booster
FNGs: None
COUNT: 6
WARMUP: Usual suspect. Windmill, SSH, Thai Chi Warrior, cherry pickers, tempo merkins and tempo squats.

THE THANG: Stop at the guardrail for some dips, then head to the circle of 5 cones set up. 1 team clockwise, 1 team counterclockwise. at Each cone do 20 of the written ab exercise. When opposite teams intersect, “Rock”(squat), “Paper” (Burpee), “Scissor” (Star jump) to see who has to go back to the previous cone to do 10 before moving on. Move the marker with each lap. The other team will be moving it back. Game on. Repeat with Arm and then leg exercises. Might have worked better with more guys

MARY: Small campus tour, Core work, Calf raises, etc.

ANNOUNCEMENTS: Dad camp mid aug

COT:
A look at Hebrews 4:13: We do not have a high priest who is unable to sympathize, but who was tempted in every way like us but was without sin.

When we suffer, find someone to encourage, learn from it and don’t waste your suffering. Also, know that Jesus knows your pain and you are not alone. If that’s covid or physical pain or an injury, or disappointing progress or an emotional hurt, Jesus has been there and wants you to lean in to knowing Him more.

Burpin Bernie Throwback

AO: juco
Q: Mailbox
PAX: Booster, Erector, Mailbox, Waffles, Stye, Breadsticks, Ike, Love Shaq, Lt. Dan
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

Burpin Bernie

Run to first line do 1 burpee and Bernie back and do the first exercise. Run to second line do 2 burpees and Bernie back and do the second exercise continue through 10 lines, burpees and exercises.

10 – Getups
20 – Lunges
30 – Heels to Heaven
40 – BBS
50 – Monkey Humpers
60 – Side Crunches
70 – Squats
80 – Shoulder Taps
90 – Imperial Walkers
100 – SSH

Thoughts on events of the weekend and divide of our country. Pray for our country – nothing is too big or too broken for our God.

“For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
‭‭Romans‬ ‭8‬:‭38‬-‭39‬ ‭NIV‬‬

MARY:

ANNOUNCEMENTS:

COT: