F3 Knoxville

Tag: Booster

Burpin Bernie Throwback

AO: juco
Q: Mailbox
PAX: Booster, Erector, Mailbox, Waffles, Stye, Breadsticks, Ike, Love Shaq, Lt. Dan
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

Burpin Bernie

Run to first line do 1 burpee and Bernie back and do the first exercise. Run to second line do 2 burpees and Bernie back and do the second exercise continue through 10 lines, burpees and exercises.

10 – Getups
20 – Lunges
30 – Heels to Heaven
40 – BBS
50 – Monkey Humpers
60 – Side Crunches
70 – Squats
80 – Shoulder Taps
90 – Imperial Walkers
100 – SSH

Thoughts on events of the weekend and divide of our country. Pray for our country – nothing is too big or too broken for our God.

“For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
‭‭Romans‬ ‭8‬:‭38‬-‭39‬ ‭NIV‬‬

MARY:

ANNOUNCEMENTS:

COT:

CMU rescue and Circle of rando

AO: juco
Q: Guardrail
PAX: Windex, Lt. Dan, Booster, Wanderer, Waffles, Erector
FNGs: None
COUNT: 7
WARMUP: Usual suspects, SSH, Windmill, Tempo Merkins, Tempo Squats

THE THANG: Found some “lost” grass covered CMU’s and carried them back to the pile. At regular intervals stopped for ABC, 123 – that’s Arms, Base and Core in 10, 20 and 30. Things like curls, dips, merkins for A. Squats, monkey humpers and hopping up loading docs for B. Flutter kicks, Heavy lbc, and similar for C. Threw in some burpees, Irkins, box jumps, derkins, and one legged burpee (to look like Lt. Dan) and then played some frisbee with penalty for dropping, till mary.

MARY: Freddy Mercury, Cherry Pickers, Imperial walkers.

ANNOUNCEMENTS: Service Project tomorrow, Cove Next Saturday, Meal train for Maddie and Windex. Details in the next post.

COT: 2 Kings show that we as dads have a great deal of influence on the trajectory of our kids lives. Will our legacy to our kids be a good rut or one they have to get out of? Communicate with your kids, apologize often and speak of the hard things. And thank God for Jesus making a way for God to be our heavenly father that frees us, and them from the generational sin we see so much of (now and in the OT)

Hill AMRAP

AO: juco
Q: Erector
PAX: Breadstixx, Fetch, Booster, Guardrail, Dart Gun, Wanderer, Windex, Love Shaq, Erector
FNGs: None
COUNT: 9
WARMUP:
15 SSHs, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to JuConte. 8 cones were placed along the way up the hill and around the corner at the top. Perform the prescribed exercise and move on to the next. Complete all exercises and return to start for AMRAP.
-15 Burpees, 30 lunges total, 25 merkins, 50 SC mountain climbers, 30 squats, 20 staggered merkins total, 50 calf raises, 20 Carolina Drydocks.
MARY:
PAX led: flutter kicks, pickle pounders, Freddie Mercury, merkins, LBCs
ANNOUNCEMENTS:
UnCOVEred coming up
COT:
My wife and I had a “staycation” this week. We took the kids to visit with grandparents, and I took a couple of days off from work. We get so busy in our day to day that we tend to forget how much of a blessing a wife is to us and our families. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages. Remember to thank her for her contributions to the family. Show her that you love her. Make time to spend with her. She needs to feel appreciated.

ShamRUCK Attendance Record

AO: shamruck
Q: Mermaid
PAX: Betty, Flower Pot, Eliza, Crawlspace, Honeydew, Tonka, Booster, Pom Pom, Oscar Meyer, The Situation, Mailbox, Mermaid, Baby Boomer, Trojan, Smoked Pickle, Snaggletooth (Elijah Tafao), Kevin (Miss Piggie), Lizzy
FNGs: None
COUNT: 18
18 Men and 2 Dogs tackled the hills of Gulf Wood. Along the way, we found Baby Boomer’s ring doorbell and some monkey humpers. We rounded out with about 3.5 miles and in the COT we talked about positive habit transfer.

Whisteling makes us burpee

AO: juco
Q: Lt. Dan , Guardrail
PAX: Lil’ Spice, Wanderer, Booster, Stye (Hal Phillips), Guardrail, Cheap Ride, Fetch, Love Shaq, Windex
FNGs: None
COUNT: 13
WARMUP: Cherry Pickers, Side Straddle Hop, hello dolly

THE THANG: Mosey to the duck pond track – indian run with mil style drop for burpee’s, drop for other. Mosey to dip sequence and BBS with increasing rep count. Intermittent whistle for burpee drops.

MARY: shoulder taps, ring of fire, imperial walkers, temp squats

ANNOUNCEMENTS: Food drive, hardship hill, convergence on Saturday

COT: Seeking wisdom to choose and execute a righteous path, a path that will serve, and yes, a path that will reward. I think about the freedom, and release of burden associated with dropping the false façade’s we in leadership roles, and in business trap ourselves within.
It’s about opening your heart, so your mind is open to receive wisdom. Self aggrandizing, can close your heart to others and only serves to falsely exalt/elevate you. This separates you from others. Separating yourself only prevents your ability to receive wisdom from those around you. You may ask Him for wisdom, but your own pride can interfere with your ability to hear His word, and receive the gift of wisdom. Exalting oneself is to hold yourself above others. This separation may also separate you from receiving the wisdom you may be seeking.

In Matthew 23:12, Jesus declares, “Whoever exalts himself will be humbled, and whoever humbles himself will be exalted.” Similarly, Proverbs 22:4 reminds us that pride leads to disgrace, while humility brings forth wisdom. Pride blinds us to our dire need for salvation and corrupts our spiritual growth.

(boyband Flat Duo Jets – RIP Dex)