F3 Knoxville

Tag: Booster

Whisteling makes us burpee

AO: juco
Q: Lt. Dan , Guardrail
PAX: Lil’ Spice, Wanderer, Booster, Stye (Hal Phillips), Guardrail, Cheap Ride, Fetch, Love Shaq, Windex
FNGs: None
COUNT: 13
WARMUP: Cherry Pickers, Side Straddle Hop, hello dolly

THE THANG: Mosey to the duck pond track – indian run with mil style drop for burpee’s, drop for other. Mosey to dip sequence and BBS with increasing rep count. Intermittent whistle for burpee drops.

MARY: shoulder taps, ring of fire, imperial walkers, temp squats

ANNOUNCEMENTS: Food drive, hardship hill, convergence on Saturday

COT: Seeking wisdom to choose and execute a righteous path, a path that will serve, and yes, a path that will reward. I think about the freedom, and release of burden associated with dropping the false façade’s we in leadership roles, and in business trap ourselves within.
It’s about opening your heart, so your mind is open to receive wisdom. Self aggrandizing, can close your heart to others and only serves to falsely exalt/elevate you. This separates you from others. Separating yourself only prevents your ability to receive wisdom from those around you. You may ask Him for wisdom, but your own pride can interfere with your ability to hear His word, and receive the gift of wisdom. Exalting oneself is to hold yourself above others. This separation may also separate you from receiving the wisdom you may be seeking.

In Matthew 23:12, Jesus declares, “Whoever exalts himself will be humbled, and whoever humbles himself will be exalted.” Similarly, Proverbs 22:4 reminds us that pride leads to disgrace, while humility brings forth wisdom. Pride blinds us to our dire need for salvation and corrupts our spiritual growth.

(boyband Flat Duo Jets – RIP Dex)

Something completely different

AO: juco
Q: Wanderer
PAX: Lt. Dan, Stye (Hal Phillips), Booster, Love Shaq, Fetch, Butterknife, Guardrail, 5K, MessyHobbs, Survivor, Dart Gun, Trash Panda (JUCO)
FNGs: None
COUNT: 13
WARMUP:
– tempo merkins
– tempo squats
– cherry pickers
– SSH
– BAC forward/back
– downward dog

THE THANG:
AB day! pyramid style.
Big parking lot has exercises at each line:
– 20 BBS
– 40 Box cutters
– 60 Pickle Pounders
– 80 Hello Dolly
– 100 LBC
– 80 Freddy Mercury
– 60 Pickle Pointers
– 40 flutter kicks
– 20 Rainbow drops

Run to the first line and complete the exercise. Run back and do 5 hand release merkins. Rinse and repeat going to a further line each time and completing merkins when returning home.

:boom: a new man is born.

Finished with 3 rounds of 20 box jumps and 20 dips and then 3 rounds of 20 dirkins and 20 step ups.

MARY:
Some imperial walkers, squats, planks and side plank things that butterknife makes us do. :watch: done, times up!

ANNOUNCEMENTS:

COT:

Prov 3:5-6

CAK hill ruck

AO: shamruck
Q: Eliza
PAX: Snaggletooth (Elijah Tafao), Honeydew, Anchorman, Shuttlecock (Riley Brady Parmer), Mermaid, Eliza, Fabio (Joe Hamilton), Tailhook, Booster
FNGs: None
COUNT: 9
Some runners and Ruckers made their way over to CAK and back.

Get up early like Mary Magdalene and come out. You’ll never know what you’ll miss.

Radical Forgiveness = Unlimited Love ❤️

AO: juco
Q: Butterknife
PAX: Love Shaq, Wanderer, Guardrail, Parkour, Data, Windex, Trash Panda (JUCO), Booster, Dart Gun, Fetch, Erector, Lt. Dan, Mailbox, Butterknife
FNGs: None
COUNT: 14
WARMUP: ssh, windmills, arm circles both ways, navy seal burpees, cherry pickers

THE THANG:
Mosey to JUCOmanjaro
– This was originally done on a football field we improvised using cones and parking spaces.
EXERCISES AT FIRST LINE AND EVERY HASHMARK. ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN BACK TO STARTING LINE, REPEAT THE FIRST EXERCISE MOVE UP NEXT HASHMARK AND DO THE NEXT EXERCISE, RUN DOWN BACK TO STARTING LINE REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.
1 MOVEMENT EVERY HASHMARK, STARTING AT THE STARTING LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
– Called an audible around the mountain climbers to regroup and climb the hill together.
– Mosey back to the flag stopping for dips and curls.

MARY:

ANNOUNCEMENTS:

COT:
”Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.“
‭‭Ephesians‬ ‭4‬:‭31‬-‭32‬ ‭NLT‬‬

Unforgiveness is a tomb that we bury ourselves in.

If you harbor unforgiveness in your heart, you have limited love.

Oh yeah, have you forgiven yourself? Regret is an anchor ⚓️ you can let go of.

Radical forgiveness gives you resurrection power! What did Jesus say from the cross, “Father forgive them…”

Surround yourself with men that will call you forward. Men that will hold you accountable.

Thank you :pray:

3X3’s at JUCO

AO: juco
Q: Wanderer
PAX: Lt. Dan, Mailbox, Stye (Hal Phillips), Commission, Butterknife, Data, Guardrail, Fetch, Windex, Booster
FNGs: None
COUNT: 11
WARMUP:

Side Straddle Hop
Thai Fighters (left/right)
Reach for the skies/let it hang
cherry pickers

Mosey to the coupon pile…

THE THANG:

3×3 – Complete a circuit and run a lap. Repeat each circuit 3 times.
3 Circuits 3 Times = 3×3

Circuit 1
– CMU Curls x 15
– Diamond Merkins x 10
– Mountain Climbers x 30 (2 ct)
– Heavy Hammers x 20

Circuit 2
– Merkins x 10
– Skull Crushers x 15
– V-ups x 10
– Burpees x 10

Circuit 3
– Thrusters x 10
– Werkins x 10
– Rainbow Drops x 15
– High Knees x 30

MARY:
none!

ANNOUNCEMENTS:

COT:

> Romans 8:1 There is therefore now no condemnation for those who are in Christ Jesus.

A simple reminder of our standing with God if we have accepted Jesus. Something unshakable we can rely on in uncertain times.