F3 Knoxville

Tag: Booster

Christmas Eve at the Project

THE SCENE: 40’s and dry, a little foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 5 tempo merkins, 15 Moroccan night club, 10 temp squats, 10 windmill
THA-THANG:
Mosey to the K2-5 hill for 12 days of Christmas.  Perform 1st exercise and run up the hill. Then the 1st and 2nd exercise followed by running up the hill…and so on.

  • 1-Dive Bomber
  • 2-Heels to Heaven
  • 3-SSH (4-ct)
  • 4-4x4s
  • 5-Freddie Mercury (4-ct)
  • 6-Lunges each leg
  • 7-Diamond Merkins
  • 8-Flutter Kicks (4-ct)
  • 9-Squats
  • 10-Merkins
  • 11-Big-Boys
  • 12-Iron Mikes

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
11 at the Project with some help from the JUCOnians.
CIRCLE OF TRUST/BOM:
This time of year many people around the world increase their focus on Jesus and His birth.  I was actually raised not celebrating Christmas as a religious holiday, because the Bible doesn’t provide instruction to do so.  I am sure this sounds odd to many, but we instead focused on the things the Bible does teach us throughout the year.  What if the people who increase their focus on Jesus during this time of year did the same all through the year?  What could the world be like?  I definitely appreciate all the good words that are shared during our F3 COTs.  So, how exactly can we shift our focus throughout the year?  In Galatians 5:16-23, Paul mentions the ways of the flesh (worldly) that we need to steer clear of and the fruits of the Spirit that we need to cling to.  He mentions jealousy and outbursts of anger as sins that will cause us to “not inherit the kingdom of God”. Those aren’t things I typically think of when I think of “sin”, but there it is in God’s word…plain as day.  Increasing our focus on Jesus and His sacrifice for us throughout the year will help us to live by the fruits of the Spirit and not the deeds of the flesh.
MOLESKIN:
Thanks to all the JUCO PAX for coming out to celebrate 12 days of Christmas with us.
ANNOUNCEMENTS:
Merry Christmas!

McDonald’s on the Fly

THE SCENE: 20’s and no Q in sight….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC-F/B, Overhead Claps, Tempo Merkins, Mountain-Climbers, Tempo Squats, TN Rock’n Chair
THA-THANG:
Mosey to big student parking lot, stopping for a short Bear Crawl. Perform the Double Quarter-Pounder (without cheese) – look up in Exicon.  So Fun!!

Mosey to small parking lot. 4 corners – rotate between 10 jump squats and increasing 8ct Body Builders at each corner. I think the lead group made it to a corner of 8 BB’s.  Great work!

MARY:
Dead Bug, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
25 strong
CIRCLE OF TRUST/BOM:
Talked about inner peace and 5 steps that have helped the Q obtain inner peace: 1) Trust totally in Christ. This settles where you are headed when you die. 2) Trust in God’s sovereignty and control over all things, even the small details of your life. This eliminates fear. 3)  Trust the Lord to meet all of your needs. Takes care of the constant desire for more. 4) Maintain a clear conscience. Helps protect your inner peace. 5) Accept the way God made you.  You can’t change things that are outside of your control. Trust Him with those things.

MOLESKIN:
Ribbed was on Q but slept thru his alarm. Trolley (JUCO’s newly appointed Executioner) will decide his fate upon his next appearance at JUCO.
ANNOUNCEMENTS:
No official workout Christmas Day at JUCO.

JUCO 1500 III

THE SCENE: cold and clear, 25 degrees !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct Cherry Pickers, 10 ct side straddle hops 10 count baby arm circles forward, 1o ct baby ar circles reverse, all in cadence

THA-THANG:

The 3rd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.

https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0

The JUCO 1500 will be repeated on 2020-01-18!

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:

What message does this picture send to you? It makes me think about how Santa Claus represents Black Friday, our spend, spend, spend, consume, consume, consume culture and we take all of that to Santa Claus, yet we are supposed to be celebrating the birth of Jesus Christ, who lived his life as an example of the opposite of all these things. Ultimately we should focus more on Jesus and how he lived his life and less on gifts, presents, consuming and so forth

Image result for santa praying to jesus"

Prayer Requests

Poolboys cousin, Mailbox’s wife, Guard rails job, Gingers coworkers father, any other request I may have forgotten

JUCO Slaughterhouse revisited

THE SCENE: 53 degrees and Smoky
F3 WELCOME & DISCLAIMER

Identified 1 FNG- later to be named Hurri-can
WARM-O-RAMA:
Side Straddle Hops 10x 4-count

Tempo Squats 10x 4-count

Cherry Pickers 7x 4-count (SLOW)
THA-THANG:

  • Indian run from AO to new parking lot below sophomore hill, count off by 4s to create 4 groups; begin 4 station (20 rep per exercise) AMRAP.  Complete reps at your start point, then run 3/4 of a lap counter-clockwise to the next station, rinse and repeat.
  • Station 1- diamond walk + box cutters
  • Station 2- CMU pullovers + Big Boy Sit-ups (self-AAR; next time give a demonstration of CMU pullovers)
  • Station 3- Imperial Squat Walkers + 4-count Flutter Kicks
  • Station 4- Big (12″x8″x16″) CMU rows + Gas Pumps
  • Mosey back to AO

MARY:
60 seconds to spare upon return to AO, completed tempo squats until 6:15 on the dot.

CIRCLE OF TRUST/BOM:
Paraphrased C.S. Lewis- I want to live my life such that when I die, ALL of hell rejoices knowing that I’m out of the fight.  To be fighters, we not only have to be physically ready, but mentally as well.  I carried a rucksack through the beatdown to represent the burdens that we bear.  1 Peter 5 says “Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, CASTING ALL YOUR ANXIETIES ON HIM because he cares for you.”  As men, we tend to treat this action like fishing, and we cast our anxieties, burdens, and worries on God, only to reel them back in like a crank-bait.  We have to find a way to cut the line, and that can only be done through teamwork.  Use your support structure, use the team that has been created for you, not only at home, but within the brotherhood of F3.  The enemy prowls around like a roaring lion, looking for someone to devour.  We have to fight as a team, dropping our excess burdens in preparation for the fight.

ANNOUNCEMENTS:
Tomorrow is the deadline for the pre-order on Bro-lympics shirts, we need 2 more to complete it so that they’ll print them!

JUCO wants more flutter kicks for Christmas

THE SCENE: Cold damp air 37F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles forward (IC) 4 CT x 15

Baby arm circles backwards (IC) 4 CT x 15

Side Straddle hop (IC) 4 CT x 20

Squat Calf raises (Twinkle Toes)  (IC) 4 CT x 15

4×4’s  x5 OYO –  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 

THA-THANG:

Mosey to Sophomore Hill

Surprise stop for 10 Smurf Jacks  OYO

Surprise stop for 5 Jumping Spiders OYO  

Surprise stop for 10 Smurf Jacks  OYO

Bernie to the top of the hill. 

Round 1: 25 Merkins then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 2: 25 BBS then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 3: 25 Tricep Dips then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 4: 25 Squats then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Bonus Round 5: 25 calf raises + 25 Tricep Dips then run a lap around the block, Bernie up.

Flutter kicks and other terrible things while waiting for the 6

Mosey to coupon pile 

Battle buddy – AMRAPs 

Round 1: Curls  / run to the top and do 20 single mountain climbers then switch with buddy

Round 2: Triceps with calf raises / run to the top and do 20 single mountain climbers then switch with buddy

Wall Jump Slaps about 30 seconds

Wall Sit about 30 seconds 

Wall Jump Slaps about 30 seconds

Wall Sit about 30 seconds 

“Wounded Bear” (Thanks to Pool Boy for naming this) – Line up along concrete curb and bear crawl with right arm and leg up, then flip around to the opposite direction to give the left side a turn, then back around to the right. 

Mosey back towards AO

Stops for 10 Smurf Jacks, 20 squats and a big stack of shoulder taps. 

Mosey with an extra lap around side parking lot. 

MARY:

Led by Pool Boy – Various swimming techniques on the pavement with the last 30 seconds of BBS. 

COUNT-OFF & NAME-O-RAMA

21 HIMs: Anchorman, Snaggletooth, 5K, Curveball, Judge Judy, Kick-Flip, Mermaid, Nadia, Pool Boy, Spotter, Guardrail, Mandolin, Trolley, Rocket, Booster, Chaco, Ground Control, Finger Food, Mailbox, Cortez, Ginger

FNGs: None
CIRCLE OF TRUST/BOM:

John 1:1-5

In the beginning was the Word, and the Word was with God, and the Word was God. 2 He was with God in the beginning. 3 Through him all things were made; without him nothing was made that has been made. 4 In him was life, and that life was the light of all mankind. 5 The light shines in the darkness, and the darkness has not overcome it.

What an amazing poetic and powerful introduction to Christ. 

I really want to challenge myself and you guys to focus on the true meaning of Christmas. The holidays have started and the pressure is on to get everything done. Presents, parties, etc. I have told my kids several times that I really want us to focus on Christ and others this Christmas. It’s easier said than done.

MOLESKIN:

Prayer request. Pool Boy – house closing and for him to continue to handle the divorce in a way pleasing to God.

ANNOUNCEMENTS:
December 7: 3rd F – We will have a Convergence at the Truck Stop that morning at 7 am to 8 am (instead of 6 am, when Truck Stop usually meets on Saturdays).  Afterwards, we will head to Two Rivers Church for breakfast (Bagels from Einsteins!) and a 3rd F message. The Truck Stop is located at Mayor Bob Leonard Park (west parking lot), 1725 Harrison Lane, Lenoir City, TN  37772.