F3 Knoxville

Tag: Booster

Ode To The HIMs

THE SCENE: A bit damp but great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Baby Arm circles forward x 10 & Michael Phelps
  • Baby Arm circles reverse x 10 & Michael Phelps
  • Squats (IC) 4ct
  • Hand release merkins

THA-THANG:

Ode to Trolley (0-5 min) – Get in 2 lines or one depending on number of people.

  • Indian line formation, single man sprint to 3 stations leading to maintenance building
  • Start in plank position
  • Station 1, burpee
  • Station 2, big boys
  • Station 3, merkins

Ode to Booster and detention (6-20 min)

  • Pick up block and run to bottom of stairs at hill. After each exercise below, run stairs do 20 American hammers at top, then repeat
  • 50 overhead press w/block (OYO)
  • 50 squat w/block(OYO)
  • 50 curls w/block (OYO)
  • 50 rows w/block (OYO)
  • 25 left lumber jack (OYO)
  • 25 right lumber jack (OYO)
  • Repeat the above twice.

Run to quad

Ode to toto

  • 5s in door to door railway (squat jumps – Carolina dry docks)

MARY:

  • 10 V-ups 4ct
  • 10 baby crunches (4ct)
  • 10 box cutters (4ct)
  • 10 Flutter kick (4ct)
  • 10 hello dollys (4ct)
  • 10 scissors (4 ct) then sprint

COUNT-OFF & NAME-O-RAMA

Booster, Cookie Monster, Dreamer, Rocket, Snaggletooth, Stye, Trolley, Waxjob

CIRCLE OF TRUST/BOM:

Remember to be grateful for things you typically take for granted. An example is our F3 brotherhood.  We shouldn’t take it for granted because it has changed my health and emotional outlook.  Let’s challenge each other to be cognizant of that throughout the day and to acknowledge with thanks something that you have typically neglected.

ANNOUNCEMENTS:

  • August 25 – CSAUP – Trucking To The Pound
  • November 3 – F3 Olympics

Let The Bodies Hit The Floor!

THE SCENE: 73 with a little breeze…perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers X 10 IC
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Side Straddle Hops X 10 IC
  • Calf stretches OYO
  • High knees across the parking lot
  • Frankenstein (straight legs) across the parking lot
  • Tempo Squats X 10 IC
  • Hand release Merkins X 10
  • Burpees X 5 OYO
  • Mosey

THA-THANG:

Parking Lot Next To AO – Descending Ladder

  • 5 Merkins & 5 Air Squats at each corner & sprint to next corner
  • Complete 4 reps of the same exercises on the next round
  • Continue to descend with 3, 2, 1, etc.
  • When you finish, Farmer Carry CMUs back & forth across parking lot
  • Mosey to Alexander Building

Side of Alexander Building – Tabatas (20 seconds of exercise, 10 seconds of rest)

  • 4 sets of pullups on the walkway rails – (AMRAP)
  • 4 sets of big boys (AMRAP)
  • 4 sets of bench step-ups/box jumps (AMRAP)
  • 4 sets of flutter kicks (AMRAP)
  • 4 sets of calf raises on steps – (AMRAP)
  • 4 sets of lunges (AMRAP)
  • Mosey to CPAC

Clayton Performing Arts Center

  • 2 sets of dips (AMRAP)
  • 2 sets of American hammers (AMRAP)
  • 2 sets of curls, overhead press w/ CMUs
  • Mosey to AO

MARY:

15 burpees since Mary was a part of the workout

COUNT-OFF & NAME-O-RAMA

Great to have Erector visit JUCO for the first-time (was in F3 Charlotte but recently moved to Knoxville); Barnacle, Mr. Clean, Neutron, Onesie, Rocket, Snaggletooth, Stye, Trolley & Booster

CIRCLE OF TRUST/BOM:

My health has been bad in 2018. Fortunately, my doctors figured out my thyroid wasn’t functioning properly so I’m now taking medication to increase my thyroid levels. While it’s been rough for me and my family, I never thought I was going to die.

My charity helps people every day who have cancer and may actually die. Instead of feeling sorry for myself like I have over the last 6 months, I need to appreciate that my doctors have figured it out AND it’s treatable AND I’ll survive AND I’m blessed with basic resources that I can afford (food, clothing, shelter, medications, etc.).  Many people don’t have those so it’s time to focus on doing what I can to help them!

MOLESKIN:

Have compassion on me, LORD, for I am weak. Heal me, LORD, for my bones are in agony. ~ Psalm 6:2

The LORD will sustain him upon his sickbed; In his illness, You restore him to health.  ~ Psalm 41:3

ANNOUNCEMENTS:

  • CSAUP – August 25th at 6:00 a.m. at the Truck Stop
  • F3 3rd Anniversary Olympics – November 3
  • F3 3rd Anniversary Family Picnic – November 4

 

Neutron’s Ladder

THE SCENE: Clear & Calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Baby arm circles Forward X 10 (4 CT)
• Baby arm circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad stretches x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Side straddle hops x 10 IC (3 CT)
• Mountain climbers x 10 IC
• Burpees x 10 OYO

THA-THANG:

JUCO-Manjaro Ladder

  • Partner up
  • 18 cones
  • Starting at the bottom of the hill,  run to 1st cone and back while partner does pushups (1st set), squats (2nd set), or LBC’s (3rd set).
  • Switch and repeat.
  • Once second person completes an up-and-back, the pair “steps up one rung” and starts the process over at the next cone until you reach the top.

MARY:

Flutter kicks and box-cutters.

CIRCLE OF TRUST/BOM:
As the school year starts back up and you find yourself running all over town (school, ball field, birthday party, Lowes, a work trip, etc), take a moment to slow down and make sure you find time for what’s important.

15×30 Doormen + 7×20 Tabata

THE SCENE: Cloudy with a chance of meatballs.
WARM-O-RAMA:
5x 30sec warmup sets of Windmills, Side Straddle Hops, Calf raises, Lunges, Cherry pickers,

THA-THANG:

30 Doormen

For 15 minutes, while running around the Performing arts building, do 30 exercises per door on the building.  If you run into stairs anywhere along the way do five burpees with a stair ascent in between each burpee.  If you find that you are the first one in the group, after your current set to 30 go-to the back of the pack.
The 30 exercises are:

  • 10 V-Ups
  • 10 Crunches
  • 10 Cross Toe Touches

720 Tabatas:

Do 20 minutes of Tabata exercises rotating between the following seven exercises:

  • CMU Pull Over
  • Calf Raises
  • Derkins
  • Step Ups
  • Carolina Dry Docks
  • Dips
  • Box Jumps

MARY:
Jailbreak back from CMU drop off.

CIRCLE OF TRUST/BOM:

1 Corinth 9:24 Run in such a way as to get the prize..

2 Tim 2:4 Join with me in suffering, like a good soldier of Christ Jesus. 4 No one serving as a soldier gets entangled in civilian affairs, but rather tries to please his commanding officer. 5 Similarly, anyone who competes as an athlete does not receive the victor’s crown except by competing according to the rules. 6 The hardworking farmer should be the first to receive a share of the crops.

Phil 3:14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

Prayer:  Pray for Christian that his visa renewal goes well!

ANNOUNCEMENTS:
https://f3knoxville.com/category/announcements/

Mani Pedi at JUCO

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles 10 /10

Tempo Merkins 15

Tempo Squats 20

Claps 10

overhead claps 10

SSH 30
THA-THANG:

Mosey with the flag and a CMU because we can!

Quarter Pounder hold the cheese, 25, 50,75,100 merkins, squats, Mtn Climbers, SSH

Mosey to the Campus police station

Bear Crawl to Heaven 15 ( had a couple of Almost Merlots )

Mosey to the Resource Center

5/1 Burpees to Body Builders

Mosey to TTU Portables

Burpee Broad jump a long freakn way!

Mosey back to the AO

MARY:
Star Gazers
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
Patience is a Virtue
MOLESKIN:

ANNOUNCEMENTS:

3rd F this Sat 830 at Outlook

TTTP  August 25 6-10am  DO IT!!