F3 Knoxville

Tag: Booster

The Guardrail Shuffle

THE SCENE: only 76 degrees but felt like 90.  Sticky as all get out.
WARM-O-RAMA:
SSH, Merkins, Lunges, Freddy Murcuries, Side Lunges, American Hammers, Burpees
THA-THANG:  The Guardrail Shuffle

25 Minute AMRAP of this loop.

Start at guard rail.  Do 10 Derkins (feet on the guard rail).  In between each Derkin (decline merkin) do one side crawl (shuffle) to the right while keeping your feet on the guard rail.  So you remain declined for the whole set of 10 Derkins.  Then stop your Derkins and get up and do 10 burpees.  Then go back to the guard rail and do 10 more shuffling Derkins followed by 10 more burpees.  Finish the set with 5 Sh-Derkins and 5 burpees.

Then do 25 (single count) Lunges, moving towards the corner stop light (entrance to JUCO).  After Lunges, mosey to stop light.

At the stop light do a backwards bear crawl down the street (~35 yards) to the mid way light pole.  Then turn around and do a fowards bear crawl to the next stop light which is almost to the parking lot entrance.

Finish up the loop by sprinting (100%) from the parking lot entrance to the beginning of the guard rail where we started.   Mark your lap (reps) down on chalk.   ~6 minute rounds.

We almost completed three rounds but wanted to leave a little time for a little Burpee Machine Mary.

MARY:
5 minutes of an enlarged “Burpee Machine” .  5 stations of a continuous de-constructed burpee.  1) Plank 2) Merkin 3) Frogs (knees to elbows — forgot this station) 4) Squats 5) Squat Jumps 6) SSH

CIRCLE OF TRUST/BOM:
Continuing the Parenthood weekly theme – God is our perfect father. He is loving and gracious to you fathers. He is the perfect example of 1 Corinthians 13.  Seek him and lean on him during your times of fathering your own children.  Little by little (as a father does) he will grow you, give you more, challenge you more.  Ask from him, and he hears and gives . He does not give stones or snakes , but instead gives good gifts that fulfill and sustain us.

Matthew 7:7

7 “[c]Ask, and it will be given to you; [d]seek, and you will find; [e]knock, and it will be opened to you. 8 For everyone who asks receives, and he who seeks finds, and to him who knocks it will be opened. 9 Or what man is there among you [f]who, when his son asks for a loaf, [g]will give him a stone? 10 Or [h]if he asks for a fish, he will not give him a snake, will he? 11 If you then, being evil, know how to give good gifts to your children, how much more will your Father who is in heaven give what is good to those who ask Him!

Referenced a long time favorite pastor of mine and his series “A Perfect Father” (Louie Giglio) https://passioncitychurch.com/gathering/a-perfect-father/

MOLESKIN:
Pray for Mandoline’s buddy who is / has gone through a 5 heart bypass surgury.  And our wives who are feeling stressed during job transitions.

ANNOUNCEMENTS:
Cheer on Fast-N-Easy as his Brickyard competes in a 7 minute Burp-off tomorrow.  I think this months challenge is burpee totals. So stay tuned for an up and coming “utterly stupid” (CSOP??) & “seabiscut” combo thing-a-magiggy I’ve dreamed up to add some excitement to just doing regular burpees.

Hill time

THE SCENE: Iil muggy but I’m not going to complain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual baloney

SSH x 15

T merkin

T squat

Cherry Pickers

Arm circles

OYO 30 sec
THA-THANG:

Route 66 to Sophomore Hill…. There were only like 6 lights! Sorry guys!!

  • 5 burpees
  • 4 flamingos
  • 3 shoulder taps
  • 2 merkins
  • 1 Man Maker(?) Cant recall we only did one!

Drop bottom exercise and run to top of hill and back until list is complete

20 Hand release merkins

10 Squats

5 Turkish Get on ups each side

No dropping off list, after each set run to the top of the hill

MARY:
Got some help on the Co-Q Mary on the way back to the AO!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A side tangent was discussed in church last weekend. This was about how we need other people. Often we like to think we can handle everything ourselves, but in reality, we rely on others (Family, peers etc.) I have been blessed to have excellent mentors at work this year (and you all aren’t such a bad lot either) Do not be averse to trying to learn from other. Be willing to depend on other people. Chances are they know something you don’t.

MOLESKIN:

ANNOUNCEMENTS:

1776 Patriot Games

THE SCENE: 70 and a bit humid…a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 50 Overhead Claps
  • 50 High Knees
  • 50 Side Straddle Hops
  • 50 Moroccan Nightclubs
  • 50 LBCs
  • 50 Merkins
  • 1-Mile Mosey

THA-THANG:

  • 50 pullups on the rails
  • 50 squats
  • 50 step-ups on the benches
  • 50 Plank Jacks
  • 50 Dips
  • 50 Leg Scissors
  • 50 Shoulder Touches
  • 50 American Hammers
  • 50 Lunges
  • 50 Mountain Climbers
  • 100 Yard Bear Crawl
  • 76 Burpees (38 per partner)

MARY: 
Part of the Q
COUNT-OFF & NAME-O-RAMA

Commission, Erector, Gump, Judge Judy, Kenjo, Kick-Flip, Mandolyn, Snaggletooth, Spotter, Stye, Trolley, & Booster

CIRCLE OF TRUST/BOM:

There is different kinds of love but they are all important. I celebrated my wedding anniversary yesterday. Like many of you, I married WAY OVER MY HEAD! My wife is a great person with a big heart and tons of patience! I can and do learn a lot from her. There’s also brotherly love like we have for our friends. There’s God’s love for us even though we sin and fail everyday. We should strive to love others like God loves us.

Ephesians 5:25-33: “Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church, …”

1 Corinthians 13:4-5: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”

1 Corinthians 16:14: “Do everything in love.”

Psalm 143:8: “Let the morning bring me word of your unfailing love, for I have put my trust in you. Show me the way I should go, for to you I entrust my life.

John 15:12: “My command is this: Love each other as I have loved you.”

Ephesians 4:32: “Be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.”

1 John 4:12: “No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.”

MOLESKIN:

Thanks Stye for offering to babysit my kids yesterday so Lora and I could go on a date. We’ll take you up on it when we’re not so tired and just want to stay home and sleep!!!
ANNOUNCEMENTS:

  • Farragut 4th of July parade tomorrow at 8:30
  • F3 Father Child Camp September 6-8

Walk it Out

THE SCENE: 70 with a little extra heat from the asphalt.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squat – IC x10
Monkey Humpers – IC x10
Merkins – IC x10
Mountain Climbers – IC x10
Squats – IC x10

Indian Run to Beatdown Location

THA-THANG:

Wall Walks x5 (25 dry docks)

Bear Crawl to the Tree

Squat Jumps 25yd (increasing squat rep (1) after each jump)

Burpees x10

WWII Sit-ups x20

Run around parking lot

WWII Sit-ups x20

Burpees x10

Squat Jumps 25yd (increasing squat rep (1) after each jump)

Bear Crawl to the Tree

Wall Walks x5 (25 dry docks)

Rinse and Repeat! : )

MARY:
Box Cutters IC x26
V-ups OYO x10
LBC Cash Out

COUNT-OFF & NAME-O-RAMA
10 Pax
CIRCLE OF TRUST/BOM:
Live in the now, think about how you’ll react in a situation prior to the situation. Later today is not guaranteed, nor is tomorrow. My whole life I can look back at moments where I thought highly of someone, example is a junior high kid my role modles were the HS Varsity Basketball Players, that day came and left, then it was college athletes, and pro athletes…and now reflecting on that, they are young kids…with hopefully a long life ahead of them…What i’m getting at is no day is guaranteed. Over the past month, we have seen 8yr old kids being murdered, Fathers and Brothers committing suicide, and several pedestrians struck by vehicles. My point here is that even at the age of 60+ when you think you have made it (or at least in my eyes) past all the “crazy days” or “tough times” your life is not guaranteed another day…Be Godly, Be active, Contemplate prior to your actions to help with the reflection of your actions….
MOLESKIN:
Love the JUCO Men…It’s an honor to be able to lead and endure with you all.  Thanks for having me!
ANNOUNCEMENTS:
July 4th Parade and Dads Camp…GET IT GET

Coyote Ugly

THE SCENE:

65 degrees. Clear skies. Just right for a beatdown.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry Pickers x10 IC
  • Tempo Squat x10 IC
  • Red Bull Smurf Jacks x20 IC
  • Nancy Kerrigans x10 IC one leg forwards, x10 IC other leg backwards
  • Happy Jacks x20 IC
  • Merkin Mania OYO (5 of each – diamond, normal, wide, crucible, staggered left, staggered right, tempo, hand release)

THA-THANG:

Mosey to picnic tables/railing area

Number off into 2 groups. Complete either Phase 1 or 2, then switch to other.

  • Phase 1
    • Partner up and do 5 Coyote Uglies on picnic benches. Switch with partner.
  • Phase 2
    • 20 pull-ups on railings, 20 LBCs 4ct., 20 London Bridges 4ct.
  • Phase 3 (Ring-o-Fire)
    • PAX runs to middle and completes 5 Abyss Merkins on picnic tables
    • Other PAX in circle complete various exercises (Side Straddle Hops, Jump Squats, Iron Mikes, Imperial Walkers)

Mosey to Large Parking Lot

Doracides – Partner 1 does 3 suicides to 3 cones (1 burpee at cone 1, 2 burpees at cone 2, 3 burpees at cone 3) while Partner 2 works on exercise reps. Then switch.

  • 100 Carolina Dry Docks
  • 200 Plank Jacks
  • 300 Rosalitas
  • 400 Moroccan Night Clubs (Called “Recover!” before we could start/finish Moroccan Night Clubs)

Mosey to AO

MARY:

  • Flutter Kicks x15 IC (led by Erector)
  • Howling Monkeys
    • Ring-o-Fire – PAX hold Monkey Humper position while each man completes 10 Monkey Humpers one at a time.

COUNT-OFF & NAME-O-RAMA

12 HIMs: Onesie, Gump, Booster, Mandolin, Judge Judy, Sty, Cheatsheet, 5K, Erector, Spotter, Commission, Guano

CIRCLE OF TRUST/BOM:

Philippians 2:3 – “Do nothing out of selfish ambition or vain conceit, but rather in humility consider others better than yourself.”

MOLESKIN:

This was my last Q before moving to Greenville, SC. F3 has meant so much to me, and I’m blessed to be a part of such a great AO and region. I’m looking forward to coming back and visiting when I’m in town to visit my in-laws.

Prayer requests for different family members and a friend going through a life crisis. Pray that God brings his comfort and peace and uses these situations to bring people to himself.

ANNOUNCEMENTS:

5K will be Q-ing this Friday at JUCO. The only question is if the JUCOnians will be able to recover before Friday after Monday’s and today’s workouts.