F3 Knoxville

Tag: Booster

Thanksgiving CMU Feast

THE SCENE: 29 but not bad once you started moving…and we did!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Slosey around AO parking lot to warm up
  • Calf stretches on curb
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC) 4 CT X 10
  • Merkins – 10 4CT IC
  • Tempo Squats (IC) 4 CT X 10

THA-THANG:

Turkey & Dressing – 5 burpees & 10 CMU overhead presses – switch with partner

Pecan Pie & Sweet Tea – 10 CMU squats & 10 merkins – switch with partner

  • Mosey – partners take turns carrying CMU

Side of Alexander Building  

  • 15 Pullups on the walkway rails
  • Calf raises on steps w/ CMU until partner finishes pull-ups on steps
  • Rinse & repeat X 3 each
  • Mosey

Turkey & Dressing & Pecan Pie & Sweet Tea in courtyard

Bagwell Center –

  • 25 CMU curls while partner does step ups/box jumps – switch – X 3 rounds
  • 25 bench dips while partner does bentover rows w/ CMUs – switch – X 3
  • Mosey

Turkey & Dressing & Pecan Pie & Sweet Tea in courtyard

Performing Arts Center area 

  • 25 CMU tricep extension while partner does calf raises – switch
  • Mosey to AO

Turkey & Dressing & Pecan Pie & Sweet Tea

MARY:   Flutter kicks, Hello Dollies, Boat & Canoe, Side crunches

COUNT-OFF & NAME-O-RAMA

8 HIMs – Bagger, Neutron, Rocket, Snaggletooth, Spotter, Stye, Trolley, and Booster

CIRCLE OF TRUST/BOM:

Ecclesiastes 3:1-22 – For everything there is a season, and a time for every matter under heaven: a time to be born, and a time to die; a time to plant, and a time to pluck up what is planted; a time to kill, and a time to heal; a time to break down, and a time to build up; a time to weep, and a time to laugh; a time to mourn, and a time to dance; a time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing.

Acts 1:7 – He said to them, “It is not for you to know times or seasons that the Father has fixed by his own authority.

Jeremiah 29:11 – For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

Joshua 1:9 – Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.”

Proverbs 3:5-6 – Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

We all have seasons of change in our lives. While we may not understand it, we trust in God to guide us. We know he loves us. My Dad has gone from being strong physically to very weak after his quadruple bypass. My wife is leaving her job today after 21 years. Things happen in our lives and we pray about them, ask God for advice and guidance, but know we may not be able to explain everything that happens. However, we should strive to stay focused on our faith and it will guide us along the way.

MOLESKIN:

No one started dancing when I referenced Kevin Bacon sharing the Ecclesiastes quote while he was speaking to the City Council…I think it was because they were still warmed up from all of the Turkey & Dressing, Pecan Pie and Sweet Teas we had around JUCO.

ANNOUNCEMENTS:

  • Mend House F3 Workout on Monday, November 26 at 6:00 p.m.
  • Final Third F of the Year – Saturday, December 8 at 8:30 at The Outlook(located at 716 20th Street in Knoxville, behind Stephanos Pizza and near UT campus). Our topic will be “God-Centered Relationships.”

Being a Light in a World of Darkness

THE SCENE: 30’s, Hard to Breathe, Great day for F3.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSHs, Cherry Pickers, Moving Warm-o-Rama: SS, Mosey, Bear Crawl, Mosey, Inch-Worm, Mosey, Bernie, Mosey to NE side of JUCO
THA-THANG:
#1 – Route 66 style grinder: 10 lightpoles along road, stopping at each one for “snacks” – 5 Wide Merkins, 5 Diamond Merkins, 10 plank Jack’s, 10 Bobby Hurley’s. (It got really quiet at about pole 6.) Mission Complete – Mosey to large lightpole in middle of NE parking lot…

#2 – “Wheel of Fortune” to boost morale: PAX form circle around pole, each approx 10 yards from pole. One by one each PAX calls out an exercise, circle completes 20 reps of said exercise before bear crawling to pole and crawl bearing back.  Rinse and repeat. (Picks: 4ct Flutter Kicks, 4ct Russian Twists, Merkins, Squats, Hello Dollies, Crabettes, Burpees (UGH), Carolina Drydocks). Mission Complete – long Mosey to creepy loading dock area.

#3 – Grab a CMU, complete 30 Woodchoppers w/CMU, 20 Squats w/CMU….Mission Complete – Mosey back to AO.

MARY:
No Time.
COUNT-OFF & NAME-O-RAMA
Bagger, Booster, Chaco (respect), Spotter, Snaggletooth, Trolley, Crotch Rocket, and Judge Judy
CIRCLE OF TRUST/BOM:
QIC shared a story of a friend “Rick” who lost his young child in a swimming pool drowning accident. At the hospital, while his child was taking his last breaths, the wife was bedside and uncontrollably grieved. When the husband arrived and came into the room, the wife’s testimony was that upon seeing her husband – who was extremely calm – she immediately felt his presence, warmth, and calmness and stated she literally changed in an instant and just knew everything would be okay.  We all know people that have that presence. They are the people you call to get Godly counsel in the midst of tragedy, the person you seek out when trouble comes. Are you that for your wife, children, friends, co-workers? I’m convinced, the only way to have that warm, inviting, calm presence (which we and others all need) in hard times is to have a deep, personal relationship with the one who will make all things right one day, Jesus.  If you have that, you can’t help but see tragedy as God does – temporary. BE that person and you will be a blessing to others and leave behind a legacy that points to Christ.
MOLESKIN:
Trolley arrived on two wheels with his gas foot thru the radiator and hair blown back but he made it.
ANNOUNCEMENTS:
Praise for Booster’s dad’s successful surgery. Prayers for all traveling in the coming days.

Wallom

THE SCENE: Somewhere north of freezing… Overcast, impending rain… Great day to get better!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x Left-straddle-hops IC
15x Right-straddle-hops IC
10x Smurf Jacks IC
15x Crab Kicks IC
30x Mountain Climbers IC (10x std, 10x hands back, 10x hands fwd)
8x Failure to Launch IC
10x Burpees OYO

THA-THANG:
Mosey to the courtyard. Pair up in threes.
7 cones set up on the wall.
Weinke with 4 exercises at each end of the sidewalk.
One PAX at each end, one running. Runner relives PAX upon arrival at the end.
When running toward the atrium, slalom hop over the wall between cones.
When leaving the atrium, Crawl Bear up the stairs.
Perform exercise at each end 2 times, then move to next.
At the atrium:
-Lunge
-Side Lunge
-Box Jumps
-Crabettes

At the courtyard:
-LBCs (left-right-center)
-Gas Pumpers
-Alternating wide/diamond merkins
-Carolina Dry docks

Almost finished, but ran out of time during Crabettes/Dry Docks.
Mosey back to the AO – Arrived 6:15 on the dot!
MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
11 HIMs. Extra credit for Erector, Judge Judy, Doubtfire, Bagger, and YHC for the Full Smokey Tortoise/Hare pre-run/ruck
CIRCLE OF TRUST/BOM:
Not much to say today, although a full heart from a weekend spent with family/friends camping in Joyce Kilmer. Treasure these opportunities. Thank God for them when they come.
MOLESKIN:
Thanks to Doubtfire for leading the pre-ruck! Finally got the Full Smokey completed. Now just have to beat Erector the Hare.
ANNOUNCEMENTS:
F3 Cleveland launch this weekend! Make the trip if you can. Check GroupMe for carpools! Also watch GroupMe or the weekly email for info about the Holiday Beatdown Schedule. Mend House Workoutreach postponed until the 26th (Thanksgiving Monday)

True HIMs don’t quit in the rain

THE SCENE: Temp in the low 50’s and oh the rain! Loved it!
F3 WELCOME & DISCLAIMER

No a professional, but the PAX looked like it this morning!
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 Peter Parker’s, 10 Spiderman (Peter Parker’s down at 6″), 15 imperial walker, 10 windmill
THA-THANG:

Mosey a short distance a line up for the Bataan Death March.  This was slightly modified.  The PAX at the back did 3 burpees instead of 5 and then ran to the front of the line (Indian run style run).  Finish the march at the sophomore.

At the sophomore, it really started to pour down rain, so why not be on the ground for most of it (not an audible; it just worked out that way).  Start with 20 merkins in the first corner and then Bernie Sanders up the hill.  Lunge walk getting 10 lunges each leg.  At the next corner, do 20 flutter kicks on a four count.  At the final corner, do 10 burpees and then return to the beginning for one more round of the same.

Mosey toward the center of campus to the north parking lot of the area.  Using the parking lot aisles as markers, do a burpee suicide.  As Trolley pointed at, that is a very redundant title for a exercise!  Suicide style, run to the first aisle and do 5 burpees, return to start, run to the second aisle and do 10 burpees, return to start, run to the third aisle and do 15 burpees, and then finish the suicide doing burpees at each aisle as you decrease the count.

Mosey to the center of campus and find a wall to assist with ATMs.  Instead of traditional alternating shoulder taps, we did balls-to-the-walls shoulder taps.  Whole different ball game!

  • 10 balls-to-the-walls shoulder taps (in cadence)
  • 10 temp merkins in cadence
  • 10 fast merkins on your own

Continue the Bataan Death March back toward the AO launch point, but stop in the corner of the lot.  We still got time for more!  20 squats in cadence and then line up for the Indian bear crawl.  All PAX are holding plank while the one in the back is bear crawling to the front.  We went down to a 6″ plank a couple of times during this and we completed 2 full rounds before the fun was over.

MARY:
I guess the Indian bear crawl was our Mary!
COUNT-OFF & NAME-O-RAMA
9 PAXs crushed it this morning!
CIRCLE OF TRUST/BOM:
“For what does it profit a man to gain the whole world, and forfeit his soul”, Mark 8:36, “The conclusion, when all has been heard, is:  fear God and keep His commandments, because this applies to every person.” Ecc. 12:13

Focusing on or putting first the concerns and pleasures of this world will gain us nothing in the end.  We would have received our full reward at the end of this life with no hope in the next.  But this life is but a vapor (James 4:14 – not Paul, sorry!).  Eternity is forever.  So, keep our focus on God and keeping his commandments and we will have treasure in Heaven for eternity!

ANNOUNCEMENTS:

Mend house workout, Monday at 6:00 pm.  Cleveland launch next Saturday.

I see a theme here…..

THE SCENE: 43 and warm ( rather quickly )
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
windmills 10

2 burpees

Imperial Walkers 10

4 burpees

tempo merkins 10

6 burpees

Lil baby arm circles 10

8 burpees

SSH 10

10 burpees
THA-THANG:

cones of “fun”  pretty sure that stood for ( F U Nate)

sprint 20 yrds  10 BBS

sprint 20 yrds 10 merkins

sprint 20 yrds 10 Freddie Mercury

sprint 20 yrds 10 CCD

sprint 20 yrds 10 burpees

Rinse and repeat

mosey to the side

Brickyard BearCrawl 10 ppl, so crawl to 10 merkins

5 burpees

Back to top of the cones of FUN

5 burpees Skip 20 yrds

5 burpees Lunge 20 yrds

5 burpees Hop 20 yrds

5 burpees Crawl Bear 20 yrds

5 burpees Burpee Broad Jump to the start

Mosey to the stop sign 5 burpees

mosey to the 5mph sign…5 burpees

light pole to light pole Bernie

mosey to the A/O 4 Corner

corner 1 5 merkins,

corner 2 5 mrks, 10 bbs

corner 3 5 mrks, 10 bbs, 15 Squats

corner 4 5 mrks, 10 bbs, 15 Squats, 20 mtn Climbers Sprint to Start

5 Burpees

MARY:
Flutter Kicks IC 10

Hello Dolly IC 10

Leg Raise 10
COUNT-OFF & NAME-O-RAMA
10 weirdos got after it today!!
CIRCLE OF TRUST/BOM:
If you plan a goal, write it down!!!  if you write it down, you are 42% more likely to complete your goal

Proverbs 22:6  Train up a child in the way he should go: and when he is old, he will not depart from it
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.