F3 Knoxville

Tag: Booster

JUCOtop Stargazers

THE SCENE: 66°, Dry and wonderful

F3 WELCOME & DISCLAIMER: Delivered
WARM-O-RAMA:
Side Straddle hops, Mountain Climbers, Reach for the stars, let it hang, Cherry Pickers, some other stuff.  Booster mentioned doing stargazers, so we headed to the top of Juco to try it out.  Campus is too bright.
THA-THANG:
Grabbed some rocks after doing 25 dips.  Carried them to the base of Jucomajaro.  Did a min of exercise followed by a sprint up 2 lines, carrying our rock.

  • 1 min of burpees
  • 1 min of Imperial Walkers (It is May the Fourth)
  • 1 min of BBS
  • 1 min of Squats
  • 1 min of plank
  • 1 min of Flutter kicks
  • 1 min of Superman

Made the summit where we had a ring of fire, starting at 4 merkins.

Then we got 3.5 seconds of stargazers before we did some Hello Dolly.  Too many clouds to see stars anyway.

Stone Jenga was played.  We held Al Gore while building a pile of rocks.  We got to 7 rocks before it fell so 10-7=3… 3 burpees.  Well done.  Mosey back to return our rocks, do more dips, bear crawl across the street and back, 10 Dirkens, Duck walk to curb and 20 calf raises.

MARY:
Hello Dolly, Freddie Murcury, Superman and 10 Regular, 10 Wide and 10 Diamond merkins
CIRCLE OF TRUST/BOM:
Psalm 18:  I love you, Oh Lord, My Strength

Looked at making sure the Lord is our strength, our deliverer and our Rock.   David, leading the victorious army didn’t find his strength in his self but from the Lord.  Make sure Jesus is the foundation of your strength.

Be praying for our F3 brothers we miss due to injury.  Especially Survivor, Spotter, 5k, Gump and others.

ANNOUNCEMENTS:
CSAUP at Haw Ridge Friday night 9-Midnight.  Last chance to sign up today.  Family workout moved to May 14.

Blockee Totem Pole

THE SCENE: 55 degrees and dry. Fantastic.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 merkins OYO
Arm rotations thumbs up in cadence
Overhead Clap and Seal Claps x10
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to the coupon pile.

  • Rifle Carry to Sophomore Hill
  • Blockies Totem Pole
    Starting with 10 counting down to 1.
    20x SC flutter kicks and run a lap between each set
  • Rifle Carry to coupon pile
  • Mosey 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:
“always giving thanks to God the Father for everything, in the name of our Lord Jesus Christ.”
Ephesians 5:20 NIV

If you’re in the Bible study we’re on a 21 day gratitude journey. I love these. Not only is it a positive experience while you’re doing it, but when you go back and read through everything you’ve journaled, it’s pretty cool too.
Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP thei Friday 9p-Midnight
Family Friendly Workout at the Project Saturday May 7

Having fun at JUCO

THE SCENE: 40ish…a little chilly, perfect to increase the temperature through good exercise 🙂
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10x Overhead claps.
  • 10x Seal claps.
  • 10x Side Straddle Hops.
  • 10x Cherry Pickers.
  • 10x Baby Arm Circles.
  • 30 sec to stretch on your own.

THA-THANG:
Mosey to Pond.

There were 4 stations around the pond, each station with a different exercise (single count):

  • 10 Burpees.
  • 15 Moving Lunges.
  • 20 American Hammers.
  • 25 Mountain Climbers.

The game would be finished when either:

  • 1 HIM would complete 3 laps or
  • All HIMs would complete 2 laps or
  • We exceed 12 mins (the punishment for this would be to do 30 burpees).

We all ended up doing only 10 burpees since we were almost able to beat the clock 🙂

Mosey to big parking lot.

We were divided in two teams. There were two boxes 100 m apart with equal number of tennis balls. The goal was to move as many balls as possible to the opposite box (carrying one ball at a time). In order to be able to score, you had to bear crawl for 30 feet and do either 5 push-ups or 5 squads. It was a nice battle and the team of the runners was the winner (all of us had fun :).

Mosey to bars and bricks area.

All together completed these exercises:

  • 10 Curls.
  • 10 Overhead press.
  • 10 Triceps.
  • 10 pull-ups.
  • 10 crunches.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 HIMs (One FNG, Pre-K, thanks for joining man).

CIRCLE OF TRUST/BOM:
Thankful for the opportunity of being part of F3 and be surrounded by amazing men.

Reflected about the loneliness and the meaning of it. It is always important to designate some time during the day to able to reinvent us and think about what we are doing. Rather than a punishment, loneliness should be a treasure that will allow us to connect with ourselves and God. We need to keep in mind that we are never alone, He is always there for us.

Matthew 28:20 – “Teaching them to observe all that I have commanded you. And behold, I am with you always, to the end of the age”.

MOLESKIN:
Prayed for all of us during this Holy week and for Hal and his family.
ANNOUNCEMENTS:
BK was not here for the announcements. We ended up the party at DD.

Hide-n-go-work-out

THE SCENE: Dry-ish, 60°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Maracan Night Clubs, Kick Throughs, Windmills, Mountain Climbers
THA-THANG:
Two Teams of 4 followed a map to locations with prescribed exercises at each spot.  Counts are per man.  If you finished early you help the guys still working so you stay as a team.

  • 20 dips & 10 right leg squats & 10 left leg squats
  • Merkin city      10 wide 10 regular 10 canyon
  • 15 leg raises & 30 smurf jax
  • 10x  Loading dock jump ups & run down Ramp, 2 Donkey Kick
  • 20 4ct Flutter kicks & 10 kick throughs
  • 10 (or amrap) Pull ups  & 10 (or Amrap) hanging Heels to heaven
  • CMU: 20 Overhead Press, 20 Tricep & 20 Curls

The catch: It’s hide and go seek style.  If the other team sees you they start a count down from 5 on the walkie Talkie.  If you are still visible at the point they get to 0, 5 burpees for the team. Good time had by all.

I wanted to see someone dive into a bush but no such luck.  Thanks to the guys who got into it and hid behind trees (even if they were only 3″ in diameter)  It was good for a laugh.

MARY:
A little bit of time for some BBS and heels to heaven while we waited for the rushers.
CIRCLE OF TRUST/BOM:

I’ve been reading Judges and there are a lot of “great” men. By worldly standards that is and some trying really hard to be godly men. But there is a noticeable lack of great fathers. Even the good judges didn’t have kids that followed in their ways.

One of these men was a non PG story. Who is the strong man of the Bible? Long hair?God used him; even his sinful and stubborn and perverted ways, but his life wasn’t the life we would want for our sons.Outside of having rather silly riddles and a bent toward violence, his wife was given to a different man after his wedding feast. Frequented prostitutes. Eyes gouged out. Years in prison. Died in a suicidal building collapse.

Yet, God used him. We’ll never know how God would have used him had his Parents told him no. If he had learned to control his desires.  But instead we see the young Samson say of a Philistine woman to his dad: “Get her for me, for she is right in my eyes.”

We as fathers need to tell our kids no. Tell them to curb their appetite for what they feel they need so they can learn to win over the desires of this world, over sexual desire, over selfishness. It’s not easy.  Laying aside His own interests for the interests of others is what we celebrate this weekend – Jesus did that perfectly.

If we get out here and get as strong as Samson and not figure out how to be a good father – we will have missed the mark.  Being a good father is about daily caring about the spiritual development of your kids.  That’s going to look very different for each kid, but be praying for your kids, talking with them about spiritual things and having the hard conversations.  Don’t avoid the uncomfortable conversation or hard consequences win out over spiritual growth of your kids. I don’t have it all figured out- I’m talking to myself as much as anyone, but I’d love to talk it out over coffee or on a run.

And here is a tip – you can’t do it on your own strength.  Ask the Holy Spirit, in the power of Jesus’ name to guide you in your parenting.

ANNOUNCEMENTS:
Family friendly workout at the Project Saturday, 7am.

Plan for the CSAUP May 7 9pm-12am.  If you enjoyed this mornings workout, that will be 10x better.

Endurance Produces Character

THE SCENE: 40 and maybe a little too nice to be called the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus

THA-THANG:

Coupon Work

  • Squats, Overhead Press, Tricep Extension, Curls & Bentover Rows X 15
  • Run the stairs
  • 5 pullups & 15 Big Boy Situps
  • Run down the stairs
  • Rinse & Repeat
  • Wall Squats X 1 minute
  • Mosey to the Courtyard

Bagwell Building

  • 20 Dips, 20 Step Ups/Box Jumps, 20 American Hammers then Run the courtyard
  • Rinse & Repeat
  • Mosey to the flag

MARY:
Part of Q
COUNT-OFF & NAME-O-RAMA
11 men
CIRCLE OF TRUST/BOM:

We’re 33 days into Lent.  How’s it been going since Ash Wednesday? Less than 2 weeks to Easter Sunday!

The last month has been filled with lots of joy but lots of sickness, surgeries and heartaches.  That’s life, right?  We weren’t promised perfect lives on this Earth. I just have to laugh when my 2nd cancer diagnosis in 3 months and the surgery is effective but a stitch doesn’t desolve and I get an infection that further keeps me away from exercise and reaching some goals I’ve set for Lent.

Of course, lots of people give up things during Lent and while I did, I also added some things to my life to try to help me focus on important things in my life…my health, my family and my God.

It’s never too late to stop something that might take you away from Jesus or add things to your life that brings you closer to Him.

Things I am Giving up and a progress report

  • Alcohol during the week – pretty successful (March Madness, birthday, etc. but MUCH better than before)
  • Twitter – not on
  • YouTube – not on
  • Sudoku – not playing

Things I am Adding To My Life and progress report

  • Praying on my knees – most days
  • Daily exercise (walk or jog) – ugh…nope
  • 100 merkins, 100 squats, 3 minutes of planks – ugh…nope…did great for nearly a week until my surgery
  • Declutter house – yes…feel much better…given tons to KARM
  • Intentional time with my daughter and wife – yes…Bible study together

I (and YOU) have nearly 2 weeks to focus on our relationships to God before Easter.  Let’s all be persistant and show endurance throughout our lives to serve Him every day of our lives!

James 1:12 ESV – Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him.

Romans 5:3-5 ESV – More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Romans 12:12 ESV – Rejoice in hope, be patient in tribulation, be constant in prayer.

Proverbs 3:5-6 ESV – Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

MOLESKIN:
I’m healthy now so there’s no reason to not pick back up on the things I said I would add to my Lenten goals!
ANNOUNCEMENTS:
New F3 in Kingston – if you know anyone in that area, share about the workout on April 9th & 23rd