F3 Knoxville

Tag: Booster

Better ending

AO: juco
Q: Guardrail
PAX: Data, Fetch, Butterknife, Mailbox, Wanderer, Booster
FNGs: None
COUNT: 7
WARMUP: SSH, run for cover, then Tempo Squats, Windmills, Tempo Merkins, other things

THE THANG: Pax holds one leg warrior squat while one guy tried, key word, to hold elbow in stomach plank on picnic bench. not easy.
Ran to next cover for Pax to do exercise while 1 ran a small courtyard loop: Merkins, Hello Dolly, Plank Jax, other things I don’t recall
Then 11’s between ERC and cafeteria entrance, with Donkey kids and merkins, animal walking the return trip while under cover.
Close out with some dips back on the covered picnic tables.

MARY: return to some cover for lbc, flutter, mt. Everest, box cutters, side crunches

ANNOUNCEMENTS: Forgot this but see Mailbox’s post above. lots going on.

COT: Better is the end of a thing thank the beginning and better is the patient in spirit than the proud in spirit. Ecc 7:8

This Christmas don’t try to do too much and get impatient, instead to less, do it better and grow in your spirit of patience and in this way, end better.

Take some time to examine where in this year you have grown in a spiritual practice and where you have slipped and rest in the mercy of God to get back on track.

It’s getting hot in herrre!

AO: juco
Q: Mailbox
PAX: Pelican, Zerolingo, Waffles, Lt. Dan, Fetch, Mailbox, Guardrail, Love Shaq, Wanderer, Booster, Windex
FNGs: None
COUNT: 11
Warmup: SSH, mountain climbers, tempo merkins, Grady corns, tie fighters

The Thing:

Mosey to big lot

Quick paced jog (similar to run) across lot – 25 toe merkinss at the end, run back
24 squats
12 lunges 4ct
12 Bonnie Blair’s 4ct
12 Bobby Hurleys
Repeat

Mosey to inner campus knee wall
24 explosive stepups with knee to chest
12 split squats left leg
12 split squats right leg
12 curtesy lunges 4 ct
Run lap around inner campus and repeat

Mosey to coupons
Snow plow across street and do 10 overhead presses, snow plow back and due 9 work your way down to 1

Wall sit coupon pass…after pass coupon go to end of line and continue all the way along the wall

Finished with a ring of fire to warm up

COT: Talked about my injury and the clarity of hindsight and all the things I knew to do differently before hand but failed to do them in the moment. Encouraged everyone to slow down and try to have the clarity of hindsight in the moment during this holiday season. What is that relationship or conversation you wished to have, what is that act of kindness or generosity you might miss, what is that error in judgment that you might be tempted with. Don’t wait for hindsight to have clarity in your actions.

Great Circle

AO: juco
Q: Wanderer
PAX: Booster, Guardrail, Mailbox, Archie, Butterknife, Fetch, Lt. Dan
FNGs: None
COUNT: 8
WARMUP:
– SSH
– tempo merkins
– Abe Vigodas
– tempo squats
– Moroccan night clubs
– calf stretches

THE THANG:
Run route around the JUCO great circle. Pax stayed together. Stopping at 6 stations for exercises.
– 25 merkins
– 25 squats
– 25 Freddy Mercuries 4ct
– 25 Carolina Dry Docsk
– 25 Imperial Walkers
– 25 LBC 4ct

After one lap, we reversed taking a detour to the coupon pile.
– 25 Curls
– To the top of the steps for max pull ups
– 25 OHP

Continue on the route to the end of lap 2.

After return to flag went to upper area for some dips and stone work.
– 15 dips
– pick up a stone and forward raises
– side raises
– overhead rock claps

Almost time, return to flag for some Mary.

MARY:
– Heels to heaven
– tempo merkins
– flutter kicks

COT:

Yesterday was Dec 1, the start of advent. My family and I started an advent devotional and week one is about hope.

Advent literally means “the coming” and it’s a time of anticipation as we wait for Christmas. This anticipation and waiting is also a reminder of our greater hope as we wait for the return of Jesus to restore all things.

During this season remember the hope Christmas is a reminder of.

Pass or stay?

AO: juco
Q: Stye (Hal Phillips)
PAX: Butterknife, Booster, Guardrail, Mailbox, Stye (Hal Phillips), Wanderer, Pelican, Full Tank
FNGs: None
COUNT: 8
WARMUP: side, straddle hops, cherry pickers, windmills, tempo squats, Moroccan nightclub

THE THANG: mosey to the courtyard, 11s with dips and flutter kicks. Mosey to parking lot near sophomore Hill, a card game of friendship? Draw cards if you’re the highest you do Burpee otherwise you do reps based on card and suit.

MARY: Freddie Mercury, box cutters, hello dollies

ANNOUNCEMENTS:

COT: as we approach Thanksgiving, we all must remember to have a servant heart. Just like Jesus washed the feet of his disciples. We should get joy out of serving others. We must not serve only those we love or agree with, but those that may not treat us well or disagree with us, it is not enough to know God’s word we must act out in our day-to-day lives.

No regerts

AO: juco
Q: Haggis
PAX: Mailbox, Zerolingo, Booster, Waffles, Wanderer
FNGs: None
COUNT: 6
Warmup SSSH IW Tempo Merkins Don Quixote

Dora 123 Merkins, Squats and squishy LBC (the sounds were fantastic)
P2 takes sandbag and walks 30 yards and back farmer carry (r then l) shoulder carry (r then left) front/back carry

Competed in Brolympics sandbag toss (throw 60# bag, then 40 bag twice. Mailbox (with one hand) edged out Haggis

Did an “Indian ruck” with sandbags with no specific destination, leader chose time leading and route.

Got back in time for quick Mary including flutters, Nolan Ryan’s (side plank with punches) Freddy Mercury and Superman swimmers. Squats for time as Rushers arrived

Q shared 7th birthday from bone marrow transplant this past Sunday. Talked about the appreciation of support from so many across the years. Along the ruck Zerolingo asked about what is the part of F3 I enjoy the most and I quickly stated the fellowship:being around solid men with similar thoughts and beliefs who help to encourage rather than tearing you down. It’s a joy to call you brothers.
Prayers for many in the circle, especially for Mailbox and happy birthday to Butterknife’s daughter Rachel!

Prayer Pledge Picture
:flag-scotland: