F3 Knoxville

Tag: Booster

When you can’t do anything dumber…Totally redeem yourself

THE SCENE: post rain – 53 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 5 Cherry pickers, 5 tempo merkins, 5 tempo squats
THA-THANG:

  • Indian run with back two men racing to the front (ran to the rear parking lot in front of the ‘Stadium’ hill.
  • 3 x Circuit Breaker – broadjump two parking stalls, lunge one parking stall to the end of the parking lot. Alternate sprinting forward, shuffle, bernie, shuffle, burpee in each parking lot stall until reaching the start point.
  • 11s on Stadium Hill – Hip thrusters on the parking lot, sprint up the hill, monkey humpers at the top of the hill.
  • Dora – 100 merkins, 200 Squat Rockettes (Squakettes), 300 American Hammers (cut short on time), partner runs with CMU up the stairs and slapped the Rec Center wall.
  • Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
31 total: 26 Pax//5 FNGs

CIRCLE OF TRUST/BOM:
Classic scene in Dumb and Dumber – Just when I think you can’t do anything dumber, you go out and totally redeem yourself! https://www.youtube.com/watch?v=UnkefjCES-4

Matthew 5:23-2423 Therefore if you are presenting your offering at the altar, and there remember that your brother has something against you, 24 leave your offering there before the altar and go; first be reconciled to your brother, and then come and present your offering.

When things are wrong, whether it is your fault or not, we must be about making things right. This is not an obstacle, it is an opportunity. I shared a story from my time as an officer in the Navy. A sailor opened the door to a pressurized space and it caused the door I was opening to slam, nearly taking off the fingers on my right hand. I rushed at the sailor and got about two inches from his face and started berating him. He was in the wrong and I outranked him. In the middle of yelling at him, I look down to see another sailor that I had been studying the Bible with. Seeing her replaced my anger with shame. I walked away and cooled down. About an hour later, I found the sailor I had yelled at and I apologized to him for embarrassing him and for the things I had said. Two hours later, I found the female sailor that I had previously studied the Bible with. I owned what I had said and done and shared that I had apologized to the other sailor. I shared that the anger she saw in me was the man that I had to die to daily, the man whom Christ has helped me change from. She said that she knew I had apologized because the whole crew was talking about it (it’s rare for an officer to apologize to an enlisted sailor). 15 years later, we are still close and I saw her over Thanksgiving. She is married to a preacher and they have two kids.

Just when I couldn’t do anything dumber, I totally redeemed myself in her eyes and we are both better for it. Make wrongs right and see obstacles as opportunities.

 

I’m Dreaming Of A JUCO Christmas!

THE SCENE: 45 and raining hard…a typical December day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Insert information about the workout.

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Overhead Claps – X 10 IC
  • Randys – You’ve seen A Christmas story, poor Randy can’t put his arms down. With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence. X 20 IC
  • Tempo Squats (IC) 4 CT X 10
  • Jingle Balls – From the plank position, move right foot to right hand, back, right foot to left hand, back, left foot to left hand, back, left foot to right band, back. 1 X 10 (IC)
  • Big Sexy – Pickle Pounders and Monkey Humpers. 2 x 10 of each (IC)
  • Diamonds & Butts – Diamond Merkins are a girls best friends – 4 rounds of 15 Diamonds and 15 Squats (OYO)
  • Mosey

Tha-Thing:

All About The Benjamins – (people love money in addition to Diamonds)

Each PAX got to pick an exercise we would do 50 reps of and the HIM next to him would pick another exercise we would do 50 reps of (adding up to a Benjamin)

We did close to 1,000 reps total of:

  • Merkins
  • Diamonds
  • Burpees
  • LBCs
  • FlutterKicks
  • Shoulder Taps
  • Squats
  • Lunges
  • Calf Raises
  • Box Cutters

MARY

Little Merkin Boy – We played the Christmas song Little Drummer Boy by Bing Crosby. Hold plank and complete one Merkin every time you here “Pa rum pum pum pum”. That is 3 minutes of plank and 21 Merkins. We’ll never hear that song again and not grimace in pain…haha.

COUNT-OFF & NAME-O-RAMA

17 HIMs – Abscess, Bagger (from Atlanta), Chaco, Cheatsheet, Clothespin (from F3 Cleveland), Commission, Curveball, Frenchie, Ginger, Jitters, Mailbox, Mandolin, Mermaid, Pool Boy, Snaggletooth, Training Wheels and Booster.

It was great to have Bagger back from Atlanta and Clothespin come up and visit from F3 Cleveland.

CIRCLE OF TRUST/BOM:

As the scripture says below, fortunately, Jesus died for us so we are forgiven for being sinners if we believe in Him and try to live a life through Him. I’m so thankful I’m forgiven for being a sinner but want to continue to strive to be a better person who lives more like Jesus each and every day.
1 Timothy 1:15-17  Here is a trustworthy saying that deserves full acceptance: Christ Jesus came into the world to save sinners—of whom I am the worst. 16 But for that very reason I was shown mercy so that in me, the worst of sinners, Christ Jesus might display his immense patience as an example for those who would believe in him and receive eternal life. 17 Now to the King eternal, immortal, invisible, the only God, be honor and glory for ever and ever. Amen.
2 Corinthians 9:15  Thanks be to God for his indescribable gift!
Matthew 1:21  She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”
 
Romans 6:23  For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:16  For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

ANNOUNCEMENTS:

  • New healthy eating group begins in January – Check with Woodshack on GroupMe if you are interested – the goal is to educate each other with good ideas and suggestions and hold each other accountable

 

Christmas Eve at the Project

THE SCENE: 40’s and dry, a little foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 5 tempo merkins, 15 Moroccan night club, 10 temp squats, 10 windmill
THA-THANG:
Mosey to the K2-5 hill for 12 days of Christmas.  Perform 1st exercise and run up the hill. Then the 1st and 2nd exercise followed by running up the hill…and so on.

  • 1-Dive Bomber
  • 2-Heels to Heaven
  • 3-SSH (4-ct)
  • 4-4x4s
  • 5-Freddie Mercury (4-ct)
  • 6-Lunges each leg
  • 7-Diamond Merkins
  • 8-Flutter Kicks (4-ct)
  • 9-Squats
  • 10-Merkins
  • 11-Big-Boys
  • 12-Iron Mikes

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
11 at the Project with some help from the JUCOnians.
CIRCLE OF TRUST/BOM:
This time of year many people around the world increase their focus on Jesus and His birth.  I was actually raised not celebrating Christmas as a religious holiday, because the Bible doesn’t provide instruction to do so.  I am sure this sounds odd to many, but we instead focused on the things the Bible does teach us throughout the year.  What if the people who increase their focus on Jesus during this time of year did the same all through the year?  What could the world be like?  I definitely appreciate all the good words that are shared during our F3 COTs.  So, how exactly can we shift our focus throughout the year?  In Galatians 5:16-23, Paul mentions the ways of the flesh (worldly) that we need to steer clear of and the fruits of the Spirit that we need to cling to.  He mentions jealousy and outbursts of anger as sins that will cause us to “not inherit the kingdom of God”. Those aren’t things I typically think of when I think of “sin”, but there it is in God’s word…plain as day.  Increasing our focus on Jesus and His sacrifice for us throughout the year will help us to live by the fruits of the Spirit and not the deeds of the flesh.
MOLESKIN:
Thanks to all the JUCO PAX for coming out to celebrate 12 days of Christmas with us.
ANNOUNCEMENTS:
Merry Christmas!

McDonald’s on the Fly

THE SCENE: 20’s and no Q in sight….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC-F/B, Overhead Claps, Tempo Merkins, Mountain-Climbers, Tempo Squats, TN Rock’n Chair
THA-THANG:
Mosey to big student parking lot, stopping for a short Bear Crawl. Perform the Double Quarter-Pounder (without cheese) – look up in Exicon.  So Fun!!

Mosey to small parking lot. 4 corners – rotate between 10 jump squats and increasing 8ct Body Builders at each corner. I think the lead group made it to a corner of 8 BB’s.  Great work!

MARY:
Dead Bug, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
25 strong
CIRCLE OF TRUST/BOM:
Talked about inner peace and 5 steps that have helped the Q obtain inner peace: 1) Trust totally in Christ. This settles where you are headed when you die. 2) Trust in God’s sovereignty and control over all things, even the small details of your life. This eliminates fear. 3)  Trust the Lord to meet all of your needs. Takes care of the constant desire for more. 4) Maintain a clear conscience. Helps protect your inner peace. 5) Accept the way God made you.  You can’t change things that are outside of your control. Trust Him with those things.

MOLESKIN:
Ribbed was on Q but slept thru his alarm. Trolley (JUCO’s newly appointed Executioner) will decide his fate upon his next appearance at JUCO.
ANNOUNCEMENTS:
No official workout Christmas Day at JUCO.

JUCO 1500 III

THE SCENE: cold and clear, 25 degrees !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct Cherry Pickers, 10 ct side straddle hops 10 count baby arm circles forward, 1o ct baby ar circles reverse, all in cadence

THA-THANG:

The 3rd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.

https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0

The JUCO 1500 will be repeated on 2020-01-18!

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:

What message does this picture send to you? It makes me think about how Santa Claus represents Black Friday, our spend, spend, spend, consume, consume, consume culture and we take all of that to Santa Claus, yet we are supposed to be celebrating the birth of Jesus Christ, who lived his life as an example of the opposite of all these things. Ultimately we should focus more on Jesus and how he lived his life and less on gifts, presents, consuming and so forth

Image result for santa praying to jesus"

Prayer Requests

Poolboys cousin, Mailbox’s wife, Guard rails job, Gingers coworkers father, any other request I may have forgotten