F3 Knoxville

Tag: Booster

10 Original Gloomstaz

THE SCENE: Full Moon and a perfect fall morning. 40ish degrees and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
10 Windmills in cadence
THA-THANG:
Mosey to the coupon pile with the person up front falling off for two burpees.

  • Grab a coupon and rifle carry to the parking lot.
  • Run the lot and do drills (SSH, karaoke, high knees, butt kickers, bear crawls) roughly 5 mins
  • Sprints from one side of the lot to the other
    Curls x 20
  • Sprints from one side of the lot to the other
    Thrusters x 20
  • Sprints from one side of the lot to the other
    Burpees x 5

    Rinse and repeat x3 let the PAX call out the exercises (Tris, Heavy Flutters, Projectivators, Goblet Squats, American Hammers, Overhead Lats, Offset Merkins)

  • Run the lot and do drills (karaoke, high knees, butt kickers, bear crawls) roughly 5 mins
  • Rifle carry back to the coupon pile.
  • Wall Sit for the 6

    Mosey back to the flag with the person in snaking their way through the line.

  • Stop for some Core work (Flutter Kicks, JUCO chops)

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
The Warrior Ethos (AKA Jedi Training) consist of 13 pillars: Commitment, Honor, Respect, Prepared, Faithful, Fighter, Hungry, Humble, Lover, Teachable, Firestarter, Truthful, and Generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Commitment:
The verse for this pillar is Galatians 6:9

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Love this!! Do good and don’t give up!! If you can do more, do it!! You will be rewarded. You are a child of the most high. God! Let’s go!!

There’s power in our words. Your belief in your heart creates your reality.
I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill Coming up 11/5 Volunteers needed

Potential workday at the Cerebral Palsy Center coming up in November. Look for Judges announcement in Slack.

Last IPC 2022 at JUCO

THE SCENE: A little chilly (50sh) and pretty dark at the soccer field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up was performed OYO.

THA-THANG:

Round 1

  • 10 BDE Burpees
  • 10 yard Murder Bunny
  • 10 BDE Burpees
  • 10 yard Reverse Murder Bunny

Round 2

  • 20 Thrusters
  • 20 yard Murder Bunny
  • 20 Thrusters
  • 20 yard Reverse Murder Bunny

Round 3

  • 30 Bonnie Blairs (the Hard way)
  • 30 yard Murder Bunny
  • 30 Bonnie Blairs (the Hard way)
  • 30 yard Reverse Murder Bunny

Round 4

  • 40 Jungle Boi Squats (2 Spoonz Style)
  • 20 yard Murder Bunny
  • 40 Jungle Boi Squats (2 Spoonz Style)
  • 20 yard Reverse Murder Bunn

Round 5

  • 50 Merkins
  • 10 yard Murder Bunny
  • 50 Merkins
  • 10 yard Reverse Murder Bunny

There is a timer that is going off every 5 mins. After 5 mins PAX will stop what they are doing and do 5 Kraken Burpees.

MARY:
NA.
COUNT-OFF & NAME-O-RAMA
10 Chicos Fabulosos!!!
CIRCLE OF TRUST/BOM:
Genesis 2:24 – Therefore a man shall leave his father and his mother and hold fast to his wife, and they shall become one flesh.
MOLESKIN:
Talked about the importance of the love ingredient in the marriage and that love is a verb not a noun, so it needs to be practiced. Plants need water to grow, same way love needs to be executed to flourish in our marriage…let’s practice simple things that we used to do when they were our girlfriends and focus on little details that will change our lives…let’s plan for a romantic diner…why not :)!!!

Mission Accomplished

THE SCENE: A brisk 40 degrees but clear skies, gentle breeze and good visibility
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some side straddle hops, tempo merkins and squats, local cherry pickers, Projectivators, and climbing the mountain.
THA-THANG:
Rugby shuttle run to the CMU pile

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included:

  • Bodybuilders
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 3 BB
    1 hash = 5 BB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    20 hash marks required
  • Running Laps
    1 hash = 1 lap
    20 hash marks required
  • Clean & Press (with CMU)
    2 squats : 1 C&P
    4 OHP : 1 C&P
    1 hash = 10 C&P, 20 squats, 40 OHP’s
    40 hash marks required
  • Freddy Mercuries
    2 Big Boys : 1 FM
    5 LBC : 1 FM
    1 hash = 10 FM, 20 BB, 50 LBC
    40 hash marks required
  • Clock Merkins
    20 merkins : 1 CM
    30 knee merkins : 1 CM
    1 hash = 1 CM, 20 m, 30 km
    40 hash marks required

MISSION ACCOMPLISHED!  Victory Rugby Shuttle Run back to the flag

MARY:
With 3 minutes to spare, did some LBC’s, pull backs, and hello dolly’s to close off the beat down
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Bible Verse:

“You need to persevere so that when you have done the will of God you will receive what he has promised.” (Hebrews 10:36, NIV)

Keep Doing the Right Thing.  In Genesis, Joseph was betrayed by his brothers, sold into slavery, falsely accused of a crime, and put in prison.  It was thirteen years of injustice and disappointments.  But he kept doing the right thing until one day he was suddenly called out of the prison to interpret Pharaoh’s dream and subsequently made the prime minister of Egypt.

God wasn’t asking Joseph to defeat his brothers, to escape his captors, to prove his innocence, or to break out of prison.  God was simply asking him to outlast the opposition.  God may not be asking you to overcome some of the challenges you face that are unfair and situations that feel like they are lasting forever.  He may just be asking you to keep doing the right thing in bad situations, and to outlast them.  He is asking you to be faithful.  Then you will be able to say along with the Apostle Paul, “I have fought the good fight, I have finished the race, I have kept the faith.  Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day…” (2 Timothy 4:7-8).

-Credit to Larry Blakeburn of First Cumberland Presbyterian Church in Oak Ridge, TN
MOLESKIN:
Thanks everyone for making my VQ as memorable as I had hoped!
ANNOUNCEMENTS:
2.0 Workout this Saturday at the Project; and otherwise I’ll leave this up to the AOQ if there’s anything new.

#The Project: coming to you next Tuesday – can you beat their time?

Great day for the Dirty Dozen to Climb

THE SCENE: 56 Degrees and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tennessee Rocking Chairs
10 Windmills in cadence
THA-THANG:
Mosey to Hard Knox parking lot

  • Grab 2 rocks
  • 20 curls
  • 20 OHP
  • 5 BDE Burpees

Mosey to JUCOmanjaro:

  • Sprint 2 stripes
  • 5 BDE Burpees (Burpee, Bonnie Blair, Squat)
  • 10 Merkins
  • 15 squats
  • 20 flutter kicks
  • Mosey back 1 stripe

Rinse and Repeat to the top.

Modified at the end to get everyone to the top. Core excercises at the stripes. Travelled via Bear Crawl and Bernie. 45 sec Stargazers

Mosie back to the flag.

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:
I attended a men’s conference two weekends ago called Warrior One3 in Austin, TX. Its was an awesome experience and I highly recommend it! These were some dudes that were fired up about Jesus. It was great!!

I want to share a couple of things that stood out to me. More than once it was said that “This is not a retreat, it’s in advance!”

Don’t try, Do! Every time someone said I’ll try to… They were challenged. “You’ll what?!”

The Warrior Ethos consist of 13 pillars: Commitment, Honor, Respect, Prepared, Faithful, Fighter, Hungry, Humble, Lover, Teachable, Firestarter, Truthful, and Generous.
Each one is tied to a Bible verse. Now that I’m back on the schedule, we’ll dive into these.

There’s power in our words. The belief in your heart creates your reality.

I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!

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

Death by Skinny Runner IPC

THE SCENE: Chilly and 55 at the Hardin Valley Academy Track — nice and different
WARM-O-RAMA:
Folks arrived early to do some OYO stretching due to the IPC taking the full time allotted.
THA-THANG:
‘100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run

CIRCLE OF TRUST/BOM:
1 Pet 3:7 Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.

MOLESKIN:

Learn to be a servant leader of your household. Start off by demonstrating your love for your wife through an act of service and/or kindness this weekend. Grab some flowers and surprise your M!