F3 Knoxville

Tag: Booster

Do the leg work

THE SCENE: 50’s and clear
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
22xlbac fwd, 15xlbac bck, 7xCherry Pickers, 10xTempo Merkins, 20xSSH

THA-THANG:
Mosey to the courtyard of the new building for some 11’s.

11’s of Box Jumps in the courtyard and Diamond Merkins on the road at the bottom of the stairs.

Mosey to the light poles heading toward the Information Center.

Lunge forward one light pole and perform 15 merkins, 15 squats, and 15 BBS then Bernie back one light pole. Once there, sprint forward two poles. Repeat till at the road.

Mosey to the information center and partner up to complete 100xBaby Merkins & 100xCalf Raises.

One partner performs exercise while the other runs one lap around the information center.

Mosey back to the flag.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
16 men willing to do the leg work.
CIRCLE OF TRUST/BOM:

I’ve been studying church organization/leadership and one thing that I keep coming back to in everything I read is that we still have responsibility for ourselves. Yes, there are men elected to roles of leadership and charged with overseeing the congregation, but we ourselves still retain responsibility. We need to recognize that responsibility and not forsake it. Take the talents that God has given you and use them for good works.

Luke 12:48b – “From everyone who has been given much, much will be demanded; and from the one who has been entrusted with much, much more will be asked.”

MOLESKIN:
Great to see the numbers coming back at JUCO. Keep EHing!
ANNOUNCEMENTS:
nada

Window Shopping Revisit Hardin Valley

THE SCENE: Chilly at 44 degrees, but we warmed up quick
F3 WELCOME & DISCLAIMER: Check
WARM-O-RAMA:

SSH
Morrocan Night Club
Merkins
Mt Climbers
Tempo Squats
5 Burpees OYO
10 Catalina Wine Mixers OYO

THA-THANG:

Mosey to Hardin Valley, started doing some shopping

4 corners–SouthEast Bank
10 Burpees
20 Squats
30 Merkins
40 Freddy Mercuries
4 corners–Matlock Tire
10 Catalina Wine Mixers
20 Squats
30 Merkins
40 LBCs
4 corners–Arby’s
10 Burpees
20 Squats
30 Merkins
40 Gas Pumps
4 corners–Zaxby’s
10 Catalina Wine Mixers
20 Squats
30 Merkins
40  Hello Dollys
4 corners–Regions Bank
10 Burpees
20 Squats
30 Merkins
40 Box Cutters
4 corners–Maple Street
10 Burpees
20 Squats
30 Merkins — out of time

MARY:
Flutter Kicks
CIRCLE OF TRUST/BOM:
1 Corinthians 16:13 (ESV) Be watchful, stand firm in the faith, act like men, be strong.
MOLESKIN:
Called to stand firm and act like men.  Be Strong.  Lead.  Do this in church, in the family, same thing in the community (to include F3), time to step up in all areas.
ANNOUNCEMENTS:
Winter coat drive — bring them in over the next week and Booster will collect.

You are a soul

THE SCENE: 65, pre fog, plenty damp
F3 WELCOME & DISCLAIMER: Delivered

WARM-O-RAMA:
Reach for the stars, Let it hang, Baby Arm Circles, Mountain Climbers, Tempo Squats, Parking lot runs.
THA-THANG:G

Derkins on the guardrail, 1 at a time, couting off.   Black Snake to Brick wall for 30 dips, then mosey to the coupon pile.

At the pile we american hammered one CMU across the street.  Riffle carry a different CMU to the top of the small stairs.  Curl carry a third CMU to a spot 20 ft away.

Then we split into teams and team 1 job was to clear a pile, Team 2 tried to get the CMU count in any pile to 12.  If a goal was achived the other team had to do 10 burpies.  The “winning” team had to reset the course.  It was fun, a bit too complicated, but kept us all moving.

On the run back we made use of the excerises from monday (ya, no rain) around the new building.  PAX each chose their own light pole or 3 to push it.

MARY:
Had time for Flutter Kicks, Pickle Pointers and Protractor.
CIRCLE OF TRUST/BOM:
Proverbs 14:12  “There is a way that seems right to a man, but in the end, leads to death.”

The application of this today is the tendancy we have to think of our body as most important, but we are predominatly spiritual beings who spend far too much time thinking of, working on, responding to the complaints and desires of our bodies.

The internet likes to give C.S. Lewis credit for this quote but turns out, he didn’t write it, but it still applies:
“You do not have a soul.  You are a soul and you have a body!”

God is making old things news.  “So we do not lose heart.  Though the outer self is wasting away, our inner self is being renewed day by day.”  2 Corinthians 4:16

If your muscles scream at you today, you can ignore them, your soul is way more important.

 

Crawl Run Fun

THE SCENE: Foggy, low 60s
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Good Mornings, Tempo Merkins, Tempo Squats, Jumping Flamingos
THA-THANG:

  • Parking Lot:  10 yard crawls with ascending exercise at each end: Round 1) Bear Crawl to curb, 1 Merkin, Crawl Bear back to start, 2 Merkins.  Rinse and Repeat up to 5 Merkins.  Round 2) Same concept with Lunge/Squats. Round 3) Alligator Crawl/Werkins.  Round 4) Frog Jumps/Monkey Humpers.
  • New Building:  Exercises and Reps written on 15 light poles going around the building.  Run to first pole, perform the exercise, Run lap around building.  Repeat at each pole: exercise, then lap around the building. Exercises at poles – Merkins x40, Squats x50, Plank Jacks x50, Werkins x40, BBS x30, Iron Mikes x30, Shoulder Taps x50, Box Jumps x30, Derkins x30, Dips x30, SSH x100, and a few others.  Most completed 9 or 10 out of 15 poles with over 2 miles of running.

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
8 Strong
CIRCLE OF TRUST/BOM:
There is a God and you are not Him.
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Rainy Daze

THE SCENE: Wet but no rain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Lunges (forwards, backwards, side to side)
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo Squats
Tempo Merkins
Moroccan nightclub 20
10 Windmills in cadence
5 mins of CORE:
BBS, Plank w/ variations, Superman, LBCs, etc…
THA-THANG:

  • Mosey w/ the person in the front falling off for 2 burpees to the parking lot below sophomore hill
  • 25 flutter kicks in cadence
  • 10 Merkins
  • Soccer drills between 2 spaces:
    High knees
    Butt kicks
    Walking lunges
    Side lunge hops
    Karaokes
  • 25 flutter kicks in cadence
  • 10 Merkins
  • Mosey to the coupon pile w/ the person in back weaving his way to the front.

    Pit stop 🛑 at coupon pile

  • 25 flutter kicks in cadence
  • 10 Merkins
  • 15 thrusters
    Run stairs
    5 pull ups
  • 25 curls
    Run stairs
    5 pull ups
  • 25 triceps
    Run stairs
    5 pull ups
  • 25 scissor kicks in cadence
  • 10 Merkins
  • Mosy back to the flag

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:
1 Corinthians 16: 13-14
13 Be on guard. Stand firm in the faith. Be courageous. Be strong. 14 And do everything with love.

This sounds like the perfect recipe. You’ve got God on your side! There’s nothing you can’t accomplish. Knowing that and acting out of love and putting Him first, will lead to great things.

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