F3 Knoxville

Tag: Booster

All burpees in His name

THE SCENE: cold, dry at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 imperial walkers, 10 Moroccan night club, 10 tempo squats
THA-THANG:
Insert information about the workout.

  • 25 merkins, crawl bear 20 paces and Bernie Sanders the rest of the hill
  • 25 squats
  • Mosey to next corner
  • 10 burpees
  • Mosey to next corner
  • 25, 2-ct Freddie Mercury

Mosey to the coupon pile

  • 25 curls
  • 25 tricep extensions
  • Up the stairs for 5 pullups
  • Mosey back down
  • 15 heels to Heaven

Mosey to the large parking lot northeast of campus for a burpee suicide.

  • 15 burpees at the first parking row
  • Suicide back to start and then go to 3rd row for 10 burpees
  • Back to start and then run to the 5th row for 5 burpees
  • Return and begin to descend until time is called

MARY:
Hello Dolly, LBC beatdown
COUNT-OFF & NAME-O-RAMA
A dozen got warm quick at JUCO.
CIRCLE OF TRUST/BOM:
“So, as those who have been chosen of God, holy and beloved, put on a heart of compassion, kindness, humility, gentleness and patience; bearing with one another, and forgiving each other, whoever has a complaint against anyone; just as the Lord forgave you, so also should you. Beyond all these things put on love, which is the perfect bond of unity. Let the peace of Christ rule in your hearts, to which indeed you were called in one body; and be thankful. Let the word of Christ richly dwell within you, with all wisdom teaching and admonishing one another with psalms and hymns and spiritual songs, singing with thankfulness in your hearts to God. Whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks through Him to God the Father.” Colossians 3:12‭‭-‬17 NASB1995

All of what we do should be to glorify God. This should be in every aspect of our lives: work, family, entertainment, how we treat each other, how take care of our bodies, etc. It shouldn’t be about what we want but what God wants.

MOLESKIN:
Way to keep going on those long moseys!
ANNOUNCEMENTS:
CSAUP coming up at Asylum.

Hi-Jacked Q

THE SCENE: 30 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
A Begonias
10 tempo merkins
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Motivators 8x

THA-THANG:
Cardio Island

  • High knees
  • Butt Kickers
  • Karaoke
  • Lunges
  • Sprints
  • Skips
  • Side to Side lunges

Mosey to Hard Knox. (Borrowed from Brother Rooney at the Asylum)
4 stations around the outside. Each station has 3 exercise options. Choose one to complete and then run to the 3rd station and pick an exercise. Rinse & repeat choosing a different exercise on repeat stations.
Exercises were as follows:
• Station 1 (Core)
• HELLO DOLLYS (20, 4 CT)
• PICKLE POUNDERS (20)
• BIG BOYS (20)
• Station 2 (Legs)
• SQUATS (20, 4 CT)
• MONKEY HUMPERS (20)
• BOBBY HURLEYS (20)
• Station 3 (Core)
• BOX CUTTERS (20)
• LBCS (20, 4 CT)
• SCISSOR KICKS (20, 4 CT)
• Station 4 (Arms)
• MERKINS (20)
• DIPS (20)
• CAROLINA DRY DOCKS (20)

MARY:
Not today…
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:
It’s pretty easy to come up with a Q. I jacked this one from the #backblast channel. It came from @Rooney at the Asylum. It’s great to come up with new workouts as well. I typically will take pieces from different workouts and make them my own.

What do you see when you look in the mirror?
How do you talk to yourself?
Do you say things like, “I’ll never be able to do that…” or is it more like, “I can do anything I put my mind to!” or “I can do all things through Christ who strengthens me.”

95% of your emotions are determined by how you talk to yourself. – Zac Stephen’s

Too many Christians are not looking for Peace in God, but pieces of God.

Choosing what’s convenient for what they have going on right now, instead of basking in the peace God offers, once surrender your heart to him.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Camping at Cove Lake first weekend of April

What love is not

THE SCENE: cold and a little breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to coupon pile for an AMRAP style workout.

  • 20 curls
  • 20 thrusters
  • Run up the stairs
  • 20 merkins
  • 5 toes to bar or 10 leg lifts
  • Run back down and to the left
  • At the end of the parking lot, 5 burpees
  • Run back to start
  • Rinse and repeat

MARY:
20 flutter kicks IC, 15 Heels to heaven, Protractor
COUNT-OFF & NAME-O-RAMA
14 enjoyed the chilly morning.
CIRCLE OF TRUST/BOM:
“Love is patient, love is kind and is not jealous; love does not brag and is not arrogant, does not act unbecomingly; it does not seek its own, is not provoked, does not take into account a wrong suffered, does not rejoice in unrighteousness, but rejoices with the truth;”-1 Corinthians 13:4‭-‬6 NASB1995

I thought I would share this passage as a reminder to us all how we should act. We need to remember to act with humility in all we do – no bragging. We should act honorably and think of others needs before our own. We should not keep a tally of all that someone has wronged us, but we should truly forgive. We should rejoice in the Truth.

MOLESKIN:
Great to be back leading a workout at JUCO!

New Year, New Opportunities

THE SCENE: 33 and snowing…it was awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Forward, then Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to the covered area by the Library

THA-THANG:

Modified Seabiscuit

  • 20 Merkins, 30 squats, 40 FlutterKicks (Dollies) then run 1 lap around the courtyard
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 4 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 1 lap

MARY:

Part of Q; AMRAP of Toe Merkins (Calf Raises)

COUNT-OFF & NAME-O-RAMA

12 Men started the new year right

CIRCLE OF TRUST/BOM:

John Gordon is an author and speaker on the topics of leadership, culture, sales, and teamwork.  He has great books and provides wonderful, positive quotes and commentary in this negative world we live.

21 Tips for a Positive New Year

Updated for 2022

  1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.
  2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.
  3. Eat more foods that grow on trees and plants and less foods manufactured in plants.
  4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.
  5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet,” and neither should you!
  6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.
  7. Don’t chase success. Decide to make a difference and success will find you.
  8. Get more sleep. You can’t replace sleep with a double latte.
  9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.
  10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.
  11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.
  12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.
  13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.
  14. Implement the No Complaining Rule. If you are complaining, you’re not leading.
  15. Read more books than you did in 2021.

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

  1. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.
  2. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.
  3. Smile and laugh more. They are natural anti-depressants.
  4. Boost your immune system and health. Eat wild salmon, turmeric, blueberries. Take vitamin C, D and zinc.
  5. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

Sign up to Q/VQANNOUNCEMENTS:

Don’t Die Hard! Die Right With The Lord!

THE SCENE: 33 degrees and it felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Baby Arm Circles Forward & Backwards X 10
  • Randys – up 6-12 and down 6-12 inches X 20
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to CMU Pile

THA-THANG:

Nakatomi Plaza Tower from Die Hard had 35 floors, so we did 35 squats to kick off the workout.

John McClanes versus Hans Grubers

We re-enacted Hans Gruber falling out of Nakatomi Tower by seeing who could hang on the pulll-up bars; 2 groups of 6 men; Lil Spice won Heat A & Wheelchair won Heat B; we all did wall squats while we waited.

This is fun battle between McClane and Gruber which featured 15 reps of the following exercises in cadence:

  • CMU squats
  • CMU press
  • CMU curls
  • CMU swings
  • CMU triceps

At the end of these exercises, 1 McClane team member and 1 Gruber team member were timed for 1 minute to see who can do the most reps of one of the exercises in the round.

  • Round 1:         Hand Release Merkins
  • Round 2:         Squats
  • Round 3:         Big Boy Sit-Ups
  • Round 4:         American Hammers
  • Round 5:         Merkins
  • Round 6:         Calf Raises

Hans Gruber’s team won…but not in the movie…which WAS A CHRISTMAS MOVIE!

MARY:

Planks to Little Drummer Boy by Bing Crosby – we did merkins during (rump bump bump bump)

COUNT-OFF & NAME-O-RAMA

16 men combined between Rush and Bootcamp

CIRCLE OF TRUST/BOM:

Drew & Laura Stockton are from Sweetwater but sold everything and are full-time missionaries in Nicaragua.  I met Drew back in 2018, helped him develop a fundraising plan to ask family, friends, neighbors, church members and churches to help them fulfill God’s calling to sell everything and move to the 2nd poorest country in the Americas to serve the poor and unchurched.

Since 2018, my wife and I support them monthly.  On Sunday, they came to speak to my church Life Group (they are in the US visiting family over Christmas).

They shared triumphs and tribulations along with some valuable life lessons.

They miss a community of friends to hang out with, encourage, and support each others (especially her) – Lesson – be a community to those in your sphere of influence; even if serving as a missionary is your calling, we all need a community!

If God keeps telling you something, listen and do it (ie. become full-time missionaries or teaching English for free to help people get out of poverty)

If God asks you to do something and you don’t know how, he will find the way to make it happen

Things happen on God’s time, not ours.  When it’s meant to be, it will!

Luke 11:28 “He replied, “Blessed rather are those who hear the word of God and obey it.”

1 John 5:14 “This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us.”

Matthew 7:24 “Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.”

ANNOUNCEMENTS:

  • Pool Boy on Q Friday at JUCO
  • 2.0 Workout at the Project on Friday