F3 Knoxville

Tag: Booster

Whatever you do, do it all for the glory of God

THE SCENE: Mid 70s with sprinkles.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers x 7, little baby arm circles forward and backward, harry rockettes, hand release merkins and tempo squats
THA-THANG:
Ran to the parking lot with Maple Street biscuits. Every business you do a workout. After every business, you run around the buildings. First business was:

Maple Street

  • Curls x 21
  • BBS x 21
  • Squats x 21

Hot Yoga

  • Plank Pose for 1 minutes
  • Side Plank Pose for 30 seconds each side
  • Lord of the Dance pose 30 seconds each leg

Martial Arts Business

  • Harry Squatettes x 10 each leg
  • Donkey Kicks x 15

Hard Knox Pizza

  • Curls x 21
  • BBS x 21
  • Squats x 21

Sherwin Williams Paint

  • Squat Press x 20
  • Straight Arm Rainbow Drops x 10 each side

Barber Shop

  • Tricep extensions x 30
  • Wall sit with arms extended for 1 minute

Dickey’s BBQ

  • Curls x 21
  • BBS x 21
  • Squats x 21

CIRCLE OF TRUST/BOM:
The Word came from 1 Corinthians 10:23-33, the main verse being 31, “Therefore, whatever you do, whether you eat or drink, do it all for the glory of God.” I know that Christians know this verse and have heard it many times, it is nothing new. But it is easy to forget as we go about our busy lives with work, school, kids, families and everything else we do. It is a good reminder that we don’t just go about our days monotonously and aimlessly. We have been given a purpose, to glorify God in all we do and enjoy Him. And then in verse 33 that one of the reasons we do this is so that non-Christians might see this and be saved. Our actions matter, how we treat people, how we have discussions, how we do our work, it matters. So, let us aim to glorify God and enjoy Him and let us seek to point people to Him while we do that.

Use Your Gifts!

THE SCENE: Perfect August Gloom Weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Windmills (IC) 4CT X 10
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mountain Climbers X 20 (OYO)
  • Mosey to new parking lot

THA-THANG:

4 Corner Countdown – 5, 4, 3, 2, & 1 at each corner in the new Bill Haslam Parking Lot

  • 5 Merkins, 5 Squats & 5 Big Boy Situps at each corner
  • 4, 4, 4 & 4, etc.
  • Mosey to the Bagwell Center

Bagwell Center – Reps Then Run

  • 20 dips & 20 step-ups/box jumps & run around the courtyard
  • Rinse and repeat
  • Mosey to AO
  • 50 “Toe Merkins” on the way back

MARY:

  • American Hammers X 50
  • Hello Dollies X 20
  • Flutterkicks X 20

COUNT-OFF & NAME-O-RAMA

21 HIMs (counting JUCO Rush)

CIRCLE OF TRUST/BOM:

Let’s use our gifts that God gave us today and don’t wait until we have more time, get older, etc. because today isn’t guaranteed.  The songs below are the choruses and talk about living like you were dying…because we are…every day we live is a closer day to when we die so let’s live that way, love that way and serve that way everyday!!!

Romans 12:6-10 New International Version

6 We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your[a] faith; 7 if it is serving, then serve; if it is teaching, then teach; 8 if it is to encourage, then give encouragement; if it is giving, then give generously; if it is to lead,[b] do it diligently; if it is to show mercy, do it cheerfully.9 Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves.

Tim McGraw – Live Like You Were Dying

“I was finally the husband That most of the time I wasn’t
And I became a friend a friend would like to have
And all of a sudden going fishin’ Wasn’t such an imposition
And I went three times that year I lost my dad
Well I, I finally read the Good Book, and I Took a good, long, hard look
At what I’d do if I could do it all again And then

I went skydiving
I went Rocky Mountain climbing
I went 2.7 seconds on a bull named Fumanchu
And I loved deeper
And I spoke sweeter
And I gave forgiveness I’d been denying”
And he said
“Someday I hope you get the chance
To live like you were dying
Like tomorrow was a gift
And you’ve got eternity
To think about
What you’d do with it
What could you do with it
What did I do with it?
What would I do with it?

Matthew West – What if

What if today’s the only day I got?
I don’t wanna waste it if it’s my last shot
No regrets, in the end
I wanna know I got no what ifs
I’m running till the road runs out
I’m lighting it up right here right now
No regrets, in the end
I wanna know I got no what ifs, yeah

MOLESKIN:

Bobbitt, a transplant from Chattanooga, shared that they call calf raises “toe merkins” and I like that name a lot…even better than “Boosters”

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Sign Up for the August CSAUP
  • Sign UP for the Iron Pax Challenge

 

3rd Annual Road Less Traveled

THE SCENE: Humid, warm, typical
WARM-O-RAMA:

SSH
Tempo Squat
Tempo Merkin
Freddy Mercury
Burpees (OYO)

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 4 min
10 Burpees
20 Freddy Mercurys
30 Merkins
40 Squats
Leaders will wagon wheel after every set to get back to the 6, finish their reps, and start each new leg together
Continue to do 1 set of each of the above until we complete the nearly 3 miles course
Mosey back to the Flag

MARY:

Toe Merkins, Imperial Walkers

CIRCLE OF TRUST/BOM:
Matthew 5:3-5 Blessed are the poor in Spirit, for theirs is the kingdom of heaven. Blessed are those who mourn, for they will be comforted. Blessed are the meek, for they will inherit the earth

MOLESKIN:

My time as a Christian has seen so several different phases in my spiritual growth.  Where I am now is not the person I was 27 years ago when I accepted Christ as my Lord and Savior.
I have become increasingly aware of my humanity and fallibility as a man, even though I desire to be a HIM.  Much of the Scriptures (especially the NT) stresses the need for the heart to be right before God.  Don’t get me wrong, doctrine is super important and very worthwhile to pursue, but without adding love and preparing the heart then I find those pursuits somewhat empty.  So I guess what I’m saying is as you pursue the things of God (which we should all do), I encourage you not to neglect the fact that we are to be poor (broken) in spirit, mourning our sin, and meek/malleable in our approach to the throne of God.

 

The Power of Encouragement

THE SCENE: Warm and humid…August
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Abe Vigoda x7, Cherry Picker x6, Tempo Merkins x10
THA-THANG:
Mosey to the courtyard and partner up:

One partner runs down to the ERC and crawl-bears up the stairs the runs back to the courtyard.

The other partner works through these:

  • 100 x BBS
  • 100 x Step Ups
  • 100 x Dips
  • 100 x Star Jacks

Next up, suicide ladder. Start with 5 x Diamond Merkins and 5 x Bobby Hurleys increasing by 5 each round.

Exercises were performed at opposing corners of the grassy area between the ERC and the courtyard. To transition from one corner to the other, run, karaoke left, bernie, karaoke right.

Mosey to the large parking lot for some sprints. Sprint to farthest light pole then crawl-bear to the six, sprint again. Performed 20 Flutter Kicks. Next, sprint back to the start and Bernie til you reach the six, sprint again.

Moseyed back to the flag stopping for some BBS in cadence along the way.

MARY:
Steering wheels courtesy of Dart Gun. LBCs from Stye. Somehow Commission though Burpees were a good Mary exercise. A few imperial walkers followed by some planks to finish it off.
COUNT-OFF & NAME-O-RAMA
14 men encouraged one another to get better
CIRCLE OF TRUST/BOM:
Acts 11:22-24

Only 10 times in scripture is the phrase “a good man” used. One of these times is in describing Barnabas. In this passage, Barnabas is sent to encourage the brethren at a struggling church. His encouragement earned him a status as a good man. Let’s all strive to encourage one another in all areas of our lives.
MOLESKIN:
Called out Butter Knife for his constant encouragement of the PAX. I really appreciate his attitude during the Q’s, never complaining and always pushing.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

What kind of hero?

THE SCENE: Proper TN gloom. 70s and sticky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSHs
  • Tempo Squats
  • Little baby arm circles
  • Tempo merkins
  • Mountain climbers
  • Hairy Rockettes
  • Moroccan nightclubs
  • Projectivators

THA-THANG:

The Thang – To Mordor
First, three sets of elevensies

  • Parallel Bar
    • Iron Mikes
    • Inverse Rows
  • Pool wall
    • Wall ups
    • Deep squats
  • Peace Bell
    • Carolina Dry Docks
    • Pistol Squats
  • Death March toward K-25, the long way around
  • K-25 Hill – Mucho Hillo
    • Mucho Chesto but with a hill sprint between each set of 25
    • Merkins
    • Wide Merkins
    • Diamond Merkins
    • Stagger merkins, each side

MARY:
Erector got us one set of freddies before time was up
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

What kind of hero do you aspire to be?

We find a wide array of hero types in our culture. For most of my life, my favorite kind of hero was the highly masculine bad ass. He has the luxury of knowing who the bad guys are and possessing the wherewithal to give em a proper beat down. In terms of personality, they run the gamut from stoic, to clever, to goofy. Basically every super hero falls into this category. And it’s the kind of hero I think we all want to be. Power ranger, He-man, Beowulf, Superman. But these guys rarely show up in history books. The only one that came to my mind was Alvin C. York.

Another type of popular hero is still masculine but faces an enemy or task that is clearly beyond his ability to conquer. These make many appearances in history books. Firefighters climbing the WTC while it collapses, passengers aboard United Airlines Flight 93 who fought back against hi-jackers, military men memorialized with a medal of honor who charged machine gun nests, jumped on grenades, or drove their ship to the brink. We read a story like this each month in the F3 Knoxville newsletter.

These two types of heroes can be found in cultures from all over the earth and throughout history. In Christian tradition there is a third type, which can only be recognized as a hero if you hold a Christian world view. These heroes oppose bad guys by choosing to live differently, openly defying the evil they see in the world, but seeking the good of all people, including, or perhaps especially, their enemies. It is passive and submissive on the exterior, but subversive and compelling to see and experience. This type of hero is forming throughout the old testament, leading up to the single culminating event of all history, Calvary. This type of heroism is also described in Revelation 13:5-10.
5The beast was given a mouth to utter proud words and blasphemies and to exercise its authority for forty-two months. 6It opened its mouth to blaspheme God, and to slander his name and his dwelling place and those who live in heaven. 7It was given power to wage war against God’s holy people and to conquer them. And it was given authority over every tribe, people, language and nation. 8All inhabitants of the earth will worship the beast—all whose names have not been written in the Lamb’s book of life, the Lamb who was slain from the creation of the world. 9Whoever has ears, let them hear.

10“If anyone is to go into captivity,

into captivity they will go.

If anyone is to be killed with the sword,

with the sword they will be killed.”

This calls for patient endurance and faithfulness on the part of God’s people.

MOLESKIN:
Erector was our Frodo today, making it to the top of Mount Doom.
ANNOUNCEMENTS:
Dad Camp, CSAUP, Hardship Hill