F3 Knoxville

Tag: Booster

HIMs all around at JUCO

THE SCENE: Comfortable mid 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 10 windmill, complaints about not doing Moroccan night club from Booster.  Honestly, I forgot about it.  Definitely a favorite.
THA-THANG:
Mosey to the south main parking lot and line up facing the center of campus.  Perform exercises listed below and run after each exercise to the opposite end of the parking lot for the next one.

  • 30 merkins
  • 30 mountain climbers (single count)
  • 30 lunges (total)
  • 30 diamond merkins
  • 15 burpees
  • 30 squats
  • 10 4×4’s – burpee with 4 merkins and 4 mountain climbers
  • 10 burpee broad jumps

Mary a little to catch our breath and then mosey to the Sophomore.  Perform “11’s” up the hill starting with 10 burpees at the bottom and 1, 4 count Freddie Mercury at the top.  The kicker:  Bernie Sanders up the hill.  Legs on firahhh!  YHC called time with only a couple of minutes to get back to the flag.
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance today!
CIRCLE OF TRUST/BOM:
Revelation 3:15-16.  We are HIMs at our AOs in the mornings because we come out early and work hard to get better.  Don’t be lukewarm in your every day lives, but be HIMs all the time in everything that you do.  If you are lukewarm spiritually, God will spit you out of His mouth because He wants you to be hot for Him.
MOLESKIN:
Kudos to those starting the workout with a ruck (Bagger, Doubtfire, and Judge Judy) as well as a 4 mile pre-run from Gump and YHC.
ANNOUNCEMENTS:
3rd F opportunity December 8th after AO workouts.  8:30 at The Outlook.

We Love Burpees

THE SCENE: 40 degrees and damp.  Perfect weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 15, Little Baby Arm Circles Forward (IC) x 10, Little Baby Arm Circles Backward (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10

THA-THANG:

Mosey to JUCO Lake.  Do a Burpee Mile (12 Burpees followed by 1 Lap around the lake x 4) JUCO Lake is bigger than I remembered.  We only made it 3 Laps around due to time.  Some made it through 4 rounds of Burpees.  Did some Tempo Squats and Flutter Kicks as well.

Mosey to side parking lot.

4 Corners of Fun

At each corner of the parking lot do:

  • 20 Merkins
  • 40 Mountain Climbers
  • 20 Big Boys
  • 20 Squats
  • 5 Burpees

Mosey back towards AO

Play a little game of 21’s starting with 20 Calf Raises and 1 Burpee (Ran out of time today)

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
11 HIMs got better today with 1 FNG!  Welcome Cable Boy!
CIRCLE OF TRUST/BOM:

Give Thanks!  We should all remember to give thanks when it is due not just around the holidays.  In that regard, I would like to give thanks to my F3 brothers.  Thank you for keeping me motivated to come and get better early in the morning.  If it wasn’t for you guys, I would be stuck in my fartsack until I got up for work.  I also want to thank everyone who has been on Q and shared their message at the end of the workouts.  I’m a very reserved/compartmentalized person.  Everyone being open and honest and sharing what is on their minds/hearts has helped and continues to help me become a better person.

1 Thessalonians 5:18 – Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.

MOLESKIN:
Props to Spotter for bringing 2 FNGs within the last 2 weeks!  Shoutout to the PreRuck crew Jude Judy, Doubtfire and Shooter!
ANNOUNCEMENTS:
3rd F event next Saturday 12/8

Chopping Wood on The Moroccan Boat

THE SCENE: COLD but warmed by the fire of Christ within the PAX!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Short and sweet – SSHs (IC) Cherry Pickers (IC), High Knees
THA-THANG:

  • PARKING LOT ASSAULT – rotating bear crawls and lunges across entire student parking lot. Felt like July after.  Mosey….
  • WOOD CHOP GRINDER – 5 rounds of 20 Wood Choppers w/CMU, 20 Squats w/CMU, 20 Curls w/CMU, 20 Lat Rows w/CMU, 20 Merkins, Run up hill stairs and touch building, Rinse and repeat.
  • To boost morale, QIC introduced the all new “Moroccan Boat Club” exercise: on 6, boat position, while doing 4ct Moroccan Night Clubs. (X25) (IC). Mosey….
  • ROUTE 66 – Stop off at Sophomore Parking lot for a quick Route 66. ×1 Burpee increase with every pole (6 poles, 21 Burpees total). Mosey to AO….

MARY:
7th Cicle of Plank Hell – PAX formed circle in plank position, go around circle, increasing PAX Merkins every round. Cashed out with 30 4 Ct Flutterkicks.

COUNT-OFF & NAME-O-RAMA
12 Strong
CIRCLE OF TRUST/BOM:
Just before he passed away, 99 year old Rev. Billy Graham was asked what, if anything, surprised him about life. His response was “the brevity of it.” Life on earth is short.  We need to prioritize, re-focus from time to time on what is truly important.  Our relationships with others are the only thing we will carry with us into eternity.  What is more important? Prioritize them now, spend quality time with your spouse, children, siblings, parents, co-workers, etc. Focus on genuine, beneath the surface conversations with others and develop/cultivate meaningful, God-Centered relationships with them. Your warmth will represent Christ well.
MOLESKIN:
Special points to Bagger, Chaucer, Doubtfire, and FastnEasy for showing up to pre-ruck the JUCO mountains with QIC.
ANNOUNCEMENTS:
3rd F coming up

Fiddy Two

THE SCENE: Its cold now

WARM-O-RAMA:
My usual

SSH

Cherry Pickers

Merkins

Tempo Squat

IC^^^

OYO for last thing

THA-THANG:
Insert information about the workout.

  • Mosey towards low brick thingys
  • Quick flutter kick session IC x 52
  • 7s on the wall (Step ups and Man Makers)
  • Mosey to Sophomore(?) Hill
  • Doras 200 merks + 150 5 inch LBCs
  • The rest was suicides and sprints… of course some superman swimming was in there

MARY:
Waxjob did the classic row boat while I grabbed my phone
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:

I was recently accepted into medical school. I have mixed feelings about it. On one hand it is a wonderful opportunity that I have worked very hard to attain, but also a whole slew of new doors and responsibilities await me. It is ironic that I have a certain place to go, yet I feel more uncertain now that I am accepted. With all that being said, it is time for me to go out into the world. There are times in life where opportunities arise and you must take the decisive step to take advantage of the opportunity. That means putting some of the uncertainty on hold and accepting it. It is a sort of leap of faith I suppose.

I know we all have done this after all. We all came out to our first F3 workout not knowing what to expect. Look at us now. 🙂
MOLESKIN:
Toto mentioned during the COT that now is the time to reach out to our brothers. The holiday season can be the best of times and also the worst. Take the initiative and reach out!!!
ANNOUNCEMENTS:
3rd F comin up

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.”