F3 Knoxville

Tag: Booster

Manten tu boca cerrada

THE SCENE: 53 and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Grass Grabbers x 10.
  • Fire Hydrant Merkin x 10.
  • Bear Crawling x 10.
  • Rope Climber x 10.
  • V-Ups x 7.
  • SSH x 15.

THA-THANG:
Mosey to the Carrier Path.

Circuit around the Carrier Path with a small detour to the CMU pile. Each 0.1 miles there was an exercise to do (sometimes more :). We rolled the dice to decide the repetitions. The luck decided 8. The exercises around the circuit were:

  • Diamond Merkins.
  • Imperial Walkers.
  • BBS
  • American Hammers.
  • Mountain Climbers.
  • Bicep curls.
  • Pull-ups
  • LBCs.
  • Burpees.
  • Squats.
  • Hello Dollies.
  • Lunges.
  • Heels to Heaven.
  • Diamond Merkins (to close the circuit :).

After we performed the last exercise in the circuit, we moved to the parking lot that was right across. There, we lined up and took “lucky papers” to decide what exercise will do the PAX while “the runner” ran across the parking lot. We did 7 different exercises.

Mosey to the new building.

We did the next exercises (20 count).

  • Toe merkins.
  • Dips.
  • Derkins.
  • Box Jumps.

Mosey to the in-front-of-the-flag pound.

We teamed up to run the pound while the other team performed two different “random” exercises. When the other team completed half lap, we had to switch to the next exercise. The the performers became runners and so on.

MARY:
No time for this.
COUNT-OFF & NAME-O-RAMA
7 Chicos Divertidos.
CIRCLE OF TRUST/BOM:

Proverbs 21:23. “He who guards his mouth and his tongue guards himself from troubles.”
Reflected about the importance of guarding our mouths and tongues, if something good is not going to be said, it is better not to say it.

MOLESKIN:
Prayed to be committed to keep silent when necessary.

Get Up Again

THE SCENE: 59 and slightly cool. Perfect beatdown weather.

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
Motivators, Dive Bombers, Cherry Pickers, Windmills, Baby Arm Circles Forward/Back, 30 seconds OYO

THA-THANG:

  • Mosey to big parking lot. Perform burpess on the “Get Knocked Down” in Chumbawamba’s song, “Tubthumping”
  • Mosey to the top of sophomore hill and perform 11’s between squats at the trailers and rows on the handrails.
  • Mosey to the coupon pile and partner up for a DORA. 100 curls, 200 bent rows, and 300 heavy hammers. One partner performs the exercise while the other runs a lap around the small parking lot.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
10 RUSHers and 6 Bootcampers (no tag for 2.0, S.O.S.)

CIRCLE OF TRUST/BOM:
Lately, I’ve been running close to my house and my 4-year-old son, Paul, wanted to join me one day. Around the 1-mile point, he slipped on some gravel and cut his hand up pretty good. There were tears and we took a couple of minutes to reset, but he got back up and ran the half mile back home. Of course, I was proud and I’ve used that story over and over with him when he needs some extra encouragement, reminding him of how tough and brave he can be.

T-claps to 5K for his openness last Friday. I appreciate the courage to speak out about a very important topic. As I was thinking about his words, I kept coming back to the story with my son. It’s easy to become discouraged when we stumble and fall, but it’s getting back up again when our Father holds out his hand that’s important.

Proverbs 24:16 (NLT) – The godly may trip seven times, but they will get up again. But one disaster is enough to overthrow the wicked.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
June 17 – KARM Dragon Boat race is coming up soon. Booster needs more rowers!

Coach Me Up!

THE SCENE: Too nice to call it the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 15
  • Cherry Pickers (IC) 4 CT X 10
  • BIG Baby Arm Circles Forward X 10 (IC)
  • BIG Baby Arm Circles Backwards X 10 (IC)
  • Seal Claps (IC) 4 CT X 10
  • Overhead Claps (IC) 4CT X 10
  • Lineup to run the mile

THA-THANG:

The Murph – modify as needed

  •  1 Mile
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Squats
  • 1 Mile

COUNT-OFF & NAME-O-RAMA – 12 men participated
CIRCLE OF TRUST/BOM:

On June 28, 2005, Lt. Michael Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander in Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates.

By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Philippians 2:3-4 – Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

Hebrews 13:16 – Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God

John 13:34 – A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

COACH ME UP Podcast with Jimmy Dikes and Chris Burke podcast focuses on sports and faith; this is an awesome podcast! Lots of coaches and athletes sharing their faith. Jimmy and Chris are accountability partners to each other and encourage each of us to have someone in our lives.

Each of us needs someone to coach us up AND/OR to be accountable to; let’s all prayerfully consider being a part of a shield lock or a small group.

What is a shield lock? Be a part of a small group of 3-6 men, meet 1-2 times a mont to share, listen, pray, etc. It can be before, during or after a regular F3 Q OR on an opposite day OR on a Sunday morning for breakfast, etc.  There’s no set time…whatever works for the 3-6 men you are linked with.

Contact Guardrail if interested in being a part of a Shield Lock.

ANNOUNCEMENTS:

  • Hardship Hill on Monday
  • KARM’s Dragon Boat Race – June 17 – Need Rowers & Donations
  • Sign up to be a part of a Shield Lock

4 Square X 3

THE SCENE: Cool-ish but humid.

WARM-O-RAMA:
Cherry Pickers
Wind Mills
10 LBAC forward/back
10 x Tempo Merkins
10 x Tempo Squats
10 x Supermans/Swimmers

THA-THANG:

Mosey to the courtyard for some 4 square.

First square is:
30 American Hammers
30 4ct LBC
15 Merkins
30 Squats
Second Square:
15 Merkins
15 V-Ups
30 4ct Supermans
30 Squats
Third Square:
15 V-ups
30 Curtsey Lunges
15 Diamond Merkins
30 4ct Supermans

Repeat Circuit 2 Times.

Mosey to coupon pile for part 2.

20 Curls
20 Press
20 Coupon Swings
Active recovery to the road sign (or up the steps to pull up bars)

After a couple rounds head back to the flag and arrive late, much to the disappointment of 5k.

MARY:
No mary, should have left earlier to get in a set or 2.
CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #7

Let’s review the facts…

Fact #7 – The way of the lazy slowly creep to sudden disaster.

Proverbs 6:9-11

9 How long will you lie there, O sluggard?
When will you arise from your sleep?
10 A little sleep, a little slumber,
a little folding of the hands to rest,
11 and poverty will come upon you like a robber,
and want like an armed man.

Things start small, just little things that are off. Things get a little lax but then disaster is sudden and unavoidable.

The Proverbs talk about poverty coming like a robber. Sudden and unannounced, without warning.

The other illustration is similar but slightly different. The armed man illustrates how poverty is forced on you. It’s unavoidable and when it comes it’s too late.

The encouragement today is to consider areas of your life that could be getting lax and headed in the wrong direction. It starts small but be diligent and keep going and headed in the right direction.

Passing The JUCO Flag

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
5 burpees on your own
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bearcrawl in and hi five a HIM /Crawl bear out
6 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist (Rinse & Repeat)

2 lines person in front falls off for 2 burpees to Sophomore Hill

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
while you do Blockees x2

2 lines person in front falls off for 2 burpees to the duck pond

8ct Merkins
Mosey around the pond to the Information Center

Minkey Humpers

Line up at light post
Run to next post 10 Squats
Bernie to next post 10 Squats (Rinse and Repeat)

Bear Crawl/Mountain Climbers/Bear Crawl/Shoulder Taps

Mosey back to the flag w/ Jailbreak

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Gentlemen I’ve had a good run 🏃‍♂️ Thank you for the opportunity! It’s been an honor and a pleasure.

I couldn’t think of a better person to pass this flag to. I’ve had a lot of discussions with a lot of you as well as several members of the leadership team.

First off I feel super blessed to have such a great group of leaders to choose from. Obviously I wanted someone that represented all 3 F’s. Beyond that, I was looking for consistency. Who’s always here? Who’s leading by example? Who’s bringing ideas to challenge us? Who’s trying to strengthen the bond we have?

I wrote down Legacy when I was considering this role.

What is an example of a legacy?

For example, some people consider a legacy to be real estate or money. But the most treasured forms of legacy are found in intangible gifts: values, memories, friendship, love, and respect. I like the intangible ones…

The other was Passing the baton.

Where did the phrase passing the baton come from?

The phrase “passing the baton” is thought to have originated in the Olympic relay race around 1967, signifying duty and denoting that a successful outcome requires collective effort. This understanding of collaboration was embodied by passing an emblematic baton from competitor to competitor. I like that as well.

Run the good race my brother!! I’ll be here to support and cheer you on!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.