F3 Knoxville

Tag: Booster

Seeds of Change

THE SCENE: 40 degrees and dropping. Mostly dry though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Moroccan nightclub 20
5 burpees on your own
10 tempo merkins
Tempo squats
10 Hairy Rockettes
Side to side mountain 🏔 climbers

THA-THANG:
Mosey to new parking lot for 5 mins of CORE

  • Legs in the air lower the right take right elbow to left knee, switch sides x20
  • Start sitting up, lower down one vertebrae at a time, until you can’t go any further without falling, and pop up x20
  • Lie on left side, bring righ knee into chest while taking your right elbow to your right hip targeting the obliques. x20 switch sides repeat.
  • LBCs
  • Catilina Wine Mixers x20
  • Cone drills:
    In and outs
    Side to side
    Moving planks 5 cones, switch the direction you’re facing, for 5 cones

Mosey to the FIA parking lot

  • 88s maybe?
    8 merkins followed by 8 flutter kicks
    11x

Mosey to the coupon pile

  • Grab a coupon
    Rifle carry to the hill
    Curls x20
    Bear 🐻 crawl up
    1 Burpee at the top
    Run down
    Repeat starting with the curls x1
  • Return Coupon and wall sit for the longest 15 count (thanks Archie!)

Mosey to the flag with a Jail Break

MARY:

  • 2 games of Bear Infection: In a confined space. IT starts in a Bear Crawl tagging everyone else who are Crab Walking. Once you’re tagged, you become a Bear and tag the other Crabs.
  • Hello Dollies x20
  • Plank Variations

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:
Insert the WORD here.
MOLESKIN:
“And those who are Peacemakers will plant seeds of peace and reap a harvest of righteousness.”
James 3:18

I hope you all reap a harvest of righteousness! Plant the seeds, teach your family to plant the seeds… Teach them to be patient, teah them to shower the seeds with love, and it will be well worth the wait!

ANNOUNCEMENTS:
CSAUP Next Weekend. Get signed up!
Please consider donating to the Wesley House. This is an opportunity to step up and help others that are less fortunate. Consider it an “off the court” challenge!

BoBBit’s Baseball Beatdown

THE SCENE:
8 HIMs (including 1 FNG) relishing in the refreshing spring-like 59 degrees that tantalized the imagination with anticipation for the exhilarating scent of blooming flowers, baseball, and cut grass. I can FEEL it!

F3 WELCOME & DISCLAIMER
Rendered dutifully.

WARM-O-RAMA:
QIC served an assortment of the following:

  • SSH (x15)
  • Willy Mays Hays (OYO)
  • Tempo Squats (x10)
  • Tempo Merkins (x10)
  • Grady Corn
  • Chattanooga Cherry Pickers ®
  • LBAC Forward
  • LBAC Back
  • Cherry Pickers of the Knoxville variety (x5)
  • SSH (x10)

Let’s mosey!

THA-THANG:
Spring is in the air and just around the corner which means so is MLB Spring Training (first games begin Feb 24!!! Go Cubbies!). Time to get in shape for baseball season (…or maybe just hotdog and beverage curls)! PAX partnered up and grabbed CMUs to head to the semi-(meaning not so much)-symmetrical diamond in the mall parking lot. Each pair took a base. Completed 30 reps of the of the first exercises below and traveled to the next base. When HIMs complete 4 bases and 4 travels, they score one run and are to take a victory lap around the parking lot. Rinse and repeat completing 30 reps of the second exercise. Exercises were as follows…

  • First Base – Single Arm Rows and Heavy Squats | Travel = Heavy Lunges
  • Second Base – Heavy BBS and CMU Swings | Travel = Riffle Carry
  • Third Base – Merkins and Derkins | Travel = Farmer Carry
  • Home – Curls and OH Press | Travel = Block Bear
  • Victory lap.
  • Repeat.

Mosey to the flag.

Bonus: Bobbitt’s Baseball Beatdown Playlist…

  • “The Boys Are Back In Town” – Thin Lizzy
  • “Centerfield” – John Fogerty
  • “Saturday in the Park” – Chicago
  • “My Oh My” – Maclemore & Ryan Lewis
  • “Green Onions” – Booker T. & the M.G.’s (Sandlot anyone?)
  • “Fortunate Son” – Credence Clearwater Revival
  • “(I Can’t Get No) Satisfaction” – The Rolling Stones (not played for time)
  • “Start Me Up” – The Rolling Stones (not played for time)

MARY:
No time for Mary …to the dismay of Mary, Tuba, and YHC (YHC owes doubly in promised Prone Rows).

CIRCLE OF TRUST/BOM:
YHC has been reading a book called The Second Mountain by David Brooks (NYT columnist). In it, he talks about many people who had reached the peak of what we would call success and were surprisingly not satisfied. When we look at the most successful in our culture, there is rampant drug and alcohol use as well as broken relationships that reveal people’s dissatisfaction. He goes on to describe people who had descended what he called the first mountain and began ascending a second mountain with different values. This mountain is about losing one’s self in serving others. He notes that people on this mountain of life were achieving real happiness in their lives.

It is not hard to see the Christ-like example in this concept.

In Philippians 2:3-4 (ESV), Paul says, “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.”

In the TV series Band of Brothers, Major Dick Winters comments that it wasn’t hatred that caused most men to fight, but love; love for their brothers, love for their families back home, love for their country. While YHC was unable to find the direct quote, Stephen Ambrose picks up this theme. He says, “They found in combat the closest brotherhood they ever knew. They found selflessness. They found they could love the other guy in their foxhole more than themselves. They found that in war, men who loved life would give their lives for them” (Ambrose, Band of Brothers: E Company, 506th Regiment, 101st Airborne from Normandy to Hitler’s Eagle’s Nest). In war, when these men found themselves in an incredibly difficult and demanding situation, they found the peak of human achievement: self-sacrificial love.

Abraham Maslow’s hierarchy of needs, which progresses from physiological needs, safety, Wi-Fi, love and belonging, Starbucks, and esteem, culminates with “self-actualization” and ultimately does not reach far enough. YHC would like to suggest that self-transcendence, getting beyond oneself, is the true pinnacle of human achievement.

What does this mean?

Examine your “why”. Why do you get up in the morning to post at F3? YHC admittedly started to feel good about what he saw in the mirror for once. Then to impress his M. Only recently has it occurred to YHC to get better in order to better serve the people around us. This comes down to even naming the people we care for as we take another step, do another rep. To whom will you dedicate your next burpee? It’s not about you anymore.

MOLESKIN:
We’re excited to welcome our newest FNG, Cross-Check! YHC is overcome with jealousy for such a cool name. We were also excited that Booster came over to join us! Coffeteria was enjoyed afterward. Mathlete passed out helpful cards to track the KickFlip challenge. See him to get yours. Fun was had by all!

ANNOUNCEMENTS:

  • CSAUP @ Asylum Feb 26 (See Slack for details and to register)
  • Family Workout March 5 @ The Project (9am? …I think. See Slack for details.)
  • OTB Runs M/W/F (See Slack for details)
  • Sign Up to Q! (See Slack for…you get it.)

Sacrifice For The Lord!

THE SCENE: 29 and felt great in 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
  • Hand Release Merkins X 10
  • 30 seconds of any stretch you need
  • Mosey to get CMUs

THA-THANG:

CMU Work 

  • 20 CMU Squats, Overhead Press, Tricep Extension
  • Run
  • 20 CMU Swings, Bentover Rows, Curls
  • Run, Rinse, Repeat

Dora The Explorer – Partner Workout  – One Runs While One Exercises

  • 50 Diamond Merkins
  • 50 Big Boy Situps
  • 100 Lunges
  • 100 Hello Dollies (4ct)
  • 150 CMU bench press
  • 150 American Hammers (4ct)
  • 200 Calf Raises
  • Mosey to CMU Pile

MARY:
Part of Q
COUNT-OFF & NAME-O-RAMA

11 Men
CIRCLE OF TRUST/BOM:

Sacrifice – Do we sacrifice for our families, friends and God all of the time?  Of course not.  We’re human. We sin.  We think of ourselves too much.

However, sacrifice can become a habit like prayer, exercise, etc. so let’s all strive to make sacrifice for God and others a part of our every day life.

Sacrifice means giving to the Lord whatever He requires of our time, talent and treasures to further His word. Our willingness to sacrifice is an indication of our devotion to God.

1 John 3:16  By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.

Ephesians 5:25   Husbands, love your wives, as Christ loved the church and gave himself up for her,

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.

Galatians 6:9   And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Hebrews 13:15-16    Through him then let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that acknowledge his name. Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.

John 15:13    Greater love has no one than this, that someone lay down his life for his friends.

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.

MOLESKIN:

I’ve been thinking about sacrifice and if I’m doing enough for the Lord, my family, etc.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • CSAUP on February 26th at the Asylum
  • JUCO Shirt Order

Sacrifice Needs To Become A Habit

THE SCENE: 27 and great in the gloomn!
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
  • Hand Release Merkins X 10
  • Mosey to Sophomore Hill

THA-THANG:

Dora The Explorer – Partner Workout (One Runs While One Exercises)

  • 50 Diamond Merkins
  • 100 Lunges
  • 150 Merkins
  • 200 Squats
  • Mosey to Junkyard

Coupon Work

  • 10 CMU Overhead Press
  • 10 CMU Tricep Extension
  • 10 CMU Swings
  • 10 CMU Bentover Rows
  • 10 CMU Curls
  • Run, Rinse, Repeat
  • Mosey to the Flag

Mary:

  • Hello Dollies X 20
  • BBS X 20

COUNT-OFF & NAME-O-RAMA  9 men in attendance

CIRCLE OF TRUST/BOM:

Sacrifice – Do we sacrifice for our families, friends and God all of the time?  Of course not.  We’re human. We sin.  We think of ourselves too much.

However, sacrifice can become a habit like prayer, exercise, etc. so let’s all strive to make sacrifice for God and others a part of our every day life.

1 John 3:16  By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.

Ephesians 5:25   Husbands, love your wives, as Christ loved the church and gave himself up for her,

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.

Galatians 6:9   And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Hebrews 13:15-16    Through him then let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that acknowledge his name. Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.

John 15:13    Greater love has no one than this, that someone lay down his life for his friends.

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.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • CSAUP on February 26th at the Asylum
  • JUCO Shirt Order

Lil’ Changes

THE SCENE: Calm, Dry Wonderful 37°

F3 WELCOME & DISCLAIMER Delivered
WARM-O-RAMA:
Overhead Claps: Seal Claps: Tempo Squats: Imperial Squat Walkers (poorly counted): Tempo Merkins: Cherry Pickers: OYO stretch
THA-THANG:
Mosey to the stairs by the new building.

1st Lap Bear crawl up the stairs, skip, crawl bear down, 3 Burpees (thanks for the HC reduction) Bernie back

Little change

2nd Lap Crawl Bear up the stairs, skip, Bear crawl down, 3 burpees, Bernie back

Mosey to the new half wall

22 Dips at top with feet far, 2 diamond Merkins & 2 Wide merkins at the bottom.

Little change for 2nd round: feet close; Little change for 3rd round: One foot up

Mosey to the courtyard

Run a lap: little change: Long stride.  Little Change: short stride: Little change; No arm (half lap)

Mosey to the loading dock

Plank, 2 at a time, jump up on the dock, run down the ramp and release 2 more, newtons ramp style.

Mosey to the far end of the big lot

At each lot entrance 5 Kick throughs.  Got between spots with bear crawls, bernie, long jumps, wheel barrows and finally skipping.

Mosey to the guardrail for some derkins; Finished with sprints between the arrows.  Little change: Flat, then uphill, then downhill and then flat again.

MARY:
Got to spend some time doing Freddy Mercury, Starfish, BBS, Heel touches
COUNT-OFF & NAME-O-RAMA
13 Men, 5 rushers
CIRCLE OF TRUST/BOM:

If your spiritual life is in a rut, maybe it’s not big changes you need.  If your not being fruitful or it’s ineffective take little steps.

Consider 2 Peter 1 5-7

For this very reason, make every effort to supplement your faith with virtue, and virtue with knowledge,
and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness,
and godliness with brotherly affection, and brotherly affection with love.

A small faith, supplemented with virtue: Might just be keeping your word and coming out here b/c you said you would. Or the virtue of opening your heart to your family and being present despite distractions.
Virtue with knowledge: Take some time to study God’s word and take it seriously; hint: don’t go it alone
Knowledge with self control: Figure out how to control your body, desires and ambitions. That’s a differentiator.
Steadfastness: Do it for a long time and you get godliness
godliness which results in brother affection because God is full of affection for every brother.  Finally resulting in Love.  Just as Jesus loved us.

Be faithful to your Savior, Be faithful to your family, be faithful to your Church
But try a new time of day for study, a new setting for prayer, Try a new posture
Reach out to a friend and pick a 3 day reading plan together or a short book of the bible

For this very reason, make every effort to supplement your faith with virtue, and virtue with knowledge,
and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness,
and godliness with brotherly affection, and brotherly affection with love.
For if these qualities are yours and are increasing, they keep you
from being ineffective or unfruitful in the knowledge of our Lord Jesus Christ.
2 Peter 1:5-8

ANNOUNCEMENTS:
CSAUP at the end of the month, Camping trip in April and T shirt order (see slack for details on all 3)