F3 Knoxville

Tag: Booster

Ordinary Continuance

AO: juco
Q: Guardrail
PAX: Wanderer, Booster, Windex, Love Shaq
FNGs: 1 Love Shaq
COUNT: 5
WARMUP: SSH, Tia Chi Warrior, Let it hang, Reach, Cherry Pickers, Tempo Merkins, Tempo Squats
THE THANG: Mosey to the coupon pile, bring a brick to the top of hill and do 20 of each set with running to one of 3 corners between the sets.
Curls and Merkins,
OH Press and Squats,
Tricep Extensions and BBS,
Front Raises and Lunges,
Thrusters and LBCs
MARY: Did some core work on the way back. Imperial Walkers, Hill Billy Walkers, Hello Dolly and Flutter kicks.
ANNOUNCEMENTS: Jan 20: Convergence @ big ball. Jan 8, 8 yr bday of Asylum-pm.
COT: [Fred Mitchell] accomplished no great thing. His name was linked with many Christian organizations, but he was the founder of none. He turned the feet of many into paths of righteousness, but not more than others of his contemporaries. He made no spectacular and inspiring sacrifices. He effected no reforms. For the first forty-five years of his life the pathway he traversed was similar to that of thousands of other self-made, moderately successful business men. … On that ordinary, hum-drum track, however, he walked with God, climbing steadily in spiritual experience.

This, I hope, is an encouragement to each of us as we step into this new year, in most cases returning to familiar paths and routine responsibilities. It is in the fulfillment of everyday duties that we live for Christ. Fred has left us an example as one who was always on the lookout for the opportunity to explain the way of salvation to those whom he met along the way. “One thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

Elvish Death Mile

AO: juco
Q: Windex
PAX: Booster, Fetch, Guardrail, Wanderer, None
FNGs: 1 None
COUNT: 5
WARMUP: 12 each:
SSH, Windmills, BAC F/B, Amazon Cherry Pickers, Tempo Squats, Tennessee Rocking Chair

THE THANG: Mosey to the courtyard and do 1 lap – Bernie
1 lap – Lunges
1 lap – Broad Jump Burpees
1 lap – Bearcrawl
1 lap – Run
Recover the Jingle Ball and head back to the flag keeping the ball passed around – 1 burpee if it touches the ground.  We definitely did burpees.

MARY: 12 Flutter Kicks, Row Boating, 12 LBC

ANNOUNCEMENTS: The Farm officially launches Friday at McFee park.

COT: Talked about The Little Drummer Boy – he didn’t have anything to bring to Jesus, but he had a drum and he played his heart out for the King.  Don’t ever think you have nothing to offer to the King.

It recalls the story of the widow at the temple. She gives very little compared to the larger tithes being offered by the wealthy Pharisees, but the offering represents all she owns in the world

Legend of the Candy Cane

AO: juco
Q: Trash Panda (JUCO)
PAX: 5K, Guardrail, Mailbox, Butterknife, Booster, hound dog, Wanderer, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH x 20
Moroccan night club x 20
Tempo merkins x 10
Mountain climbers x 20
30 sec on own
THE THANG:

Mosey to back of campus, stop on way for dips and step ups x 20

Get CMU and go to stations below trees. Do stations and run loop of parking lot or go to top of hill and back between. Repeat until time.
– Station 1-H2H & rows x 25
– Station 2-flutter kicks x 25 & durkin x10
– Station 3-LBC x 25 and squat thrusters x10
– Station 4-hello Dolly & curls x25
– Station 5-BBS x20 & blockee x 5

Mosey to flag

MARY: windmills, merkins
ANNOUNCEMENTS:
The Farm AO launch Friday
COT:
The Legend of the Candy Cane

A few facts about the candy cane:
-It was originally straight and white. The red stripes were added around 1900.
-Candy Canes have been around for 350 years
-Candy canes were originally invented to help keep children quite during the Christmas Eve services

The main thing I wanted to share about the Candy Cane is how you can use it to share the message of Jesus

o They look like a shepherd’s hook or the letter J for Jesus.
o The white represents the purity of Jesus and the red to symbolize the blood he shed for our sins and the 3 fine lines are for the Holy Trinity.
o The hardness of the candy cane represents the solid foundation we have in Jesus.
o The candy cane was also made to be given as a gift, representing the love of Jesus when he gave us the gift of salvation.

Every HIM received at least 2 candy canes, one for them and one to share and tell the story.

Partner Workout

AO: juco
Q: Noodles
PAX: Butterknife, Guardrail, Wanderer, 5K, Booster, Lil’ Spice, Dart Gun, Stye (Hal Phillips), Windex, Fetch
FNGs: None
COUNT: 10
WARMUP: SSH, Hairy Rocket, MTN climbers, Merkins, windmill.

THE THANG:

AMRAP 20 (team of 2)
– 20 burpee pull-ups
– 1x PAX working out, 1x PAX holding plank. Switch until 20 reps completed as team
– Run down hill, 20x HR Merkins, Hold plank if not doing Merkins

AFAP: 50x blockees as a team

MARY:
ANNOUNCEMENTS: Lots of Thanksgiving Day runs, Happy Veterans Day!
COT: Psalm 103:2-5.
To be thankful meditate on how God in Christ has:
– Forgiven all of our sins
– Healed all our diseases (some now, completely later)
– Redeemed our lives from the pit
– Crowned us with His steadfast love and mercy
– Satisfied us with good

Duck pond circuit

AO: juco
Q: Fetch
PAX: Booster, Wheelchair (Jonathan Perelman), Wanderer
FNGs: None
COUNT: 4
WARMUP: side straddle hops in cadence, windmills in cadence, cherry pickers in cadence, 30 sec stretch on your own.
THE THANG:

Duck Pond Lot Circuit
10 burpees at light pole 19
Run to welcome sign
20 squats
Run to pole 12
30 2 ct flutter kicks
Run to pole 10
40 merkins
Run hard to pole 19,
rinse and repeat.

MARY: N.A.
ANNOUNCEMENTS: N.A.
COT:
I Cor 3:6-7:

I planted, Apollos watered, but God gave the growth. 7 So neither he who plants nor he who waters is anything, but only God who gives the growth.

Two things to unpack with with verse. First, we are called to plant and water, but its God that gives the growth… in the day to day things we do, trust God to give the increase and bless our efforts. Secondly, God is in control. There are things we can and should do and say in this life, but so much of our lives are completely out of our control. It’s humbling to realize how much this is.
Encouragement is to plant and water, then pray and trust for God to give the growth in our work, families, relationships, etc…