F3 Knoxville

Tag: Booster

Double Date

AO: shamruck
Q: The Situation
PAX: Anchorman, Toretto, Booster
FNGs: None
COUNT: 4

THE THANG:
I took a lovely 3-mile walk through Gulfwood with my friend Booster. Toretto and Anchorman went on a nice run through the back of Webb.

COT:
Ephesians 2:10 — What good works has God prepared for you? Look close to home. Your area of greatest impact is probably right in front of you.

Not All Who Wander Are Lost

AO: juco
Q: Booster
PAX: Windex, Lt. Dan, Booster, Wheelchair (Jonathan Perelman), Love Shaq, Stye (Hal Phillips), Guardrail
FNGs: None
COUNT: 7
WARMUP:

– Side Straddle Hops (IC) X 10
• Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Seals Claps X 10 (IC)
• 1 minute on your own
• Mosey to my SUV to pick up dumbbells

THE THANG:

Walk & Perform Exercises W/ Various Size Dumbbells – AMRAP Style

• Dumbbell Curls
• Dumbbell Overhead Press
• Dumbbell Side & Front Raises
• Dumbbell Shrugs & Farmer Carries (With Heavy Weight)
• Pause for Merkins, Dumbbell Bent Over Rows
• Rinse & Repeat

At CMU Pile
– 20 CMU Curls
– 20 CMU Tricep Extension
– 20 CMU Bent over Rows
– 40 CMU Bench Press
– Run Stairs
– Rinse & Repeat

MARY:

ANNOUNCEMENTS:
– Sign up t Q/VQ
– KARM needs volunteers to walk/jog with some of their long-term guests who are in recovery

COT:

Erector led & spoke about leadership, being selfless and serving those you are leading

You gotta have faitha, faitha, faith…. And burpees.

AO: juco
Q: Butterknife
PAX: Ike, Dart Gun, Love Shaq, Booster, Lt. Dan, Butterknife
FNGs: None
COUNT: 6
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
Tempo squats

THE THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist

Core exercise and merkins x2

2 lines person in front falls off for 2 burpees to coupon pile.

25 curls run the stairs 5 pull ups x2

20 OHP and wall sit for 10 a count from each of us.

Mosey back to the flag.

MARY:

ANNOUNCEMENTS:

COT:
“A man can accept what Christ has done without knowing how it works; indeed,
he certainly won’t know how it works until he’s accepted it.” -C.S. Lewis

That’s called faith boys! I encourage you to have faith and lean into it! You might not have all the answers and that’s ok 👌 Keep seeking and you will find them in due time. Stay the course and know that God is on your side.

“Don’t be concerned for your own good but for the good of others. “ 1 Corinthians 10:24

ShamRUCK

AO: shamruck
Q: Mermaid
PAX: Eliza, Booster, Mermaid, Fabio (Joe Hamilton)
FNGs: None
COUNT: 4
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Catching up on old incomplete back blasts

back to pyramid

AO: juco
Q: Wanderer
PAX: Breadstixx, Waffles, Data, Butterknife, Love Shaq, Lt. Dan, Fetch, Colonel (Alex Wallace), Booster
FNGs: None
COUNT: 10
WARMUP:
– windmill
– left over right/right over left
– tempo merkin
– LBAC forward/backward
– SSH

THE THANG:
Mosey to the Bill Haslam Science building

Pyramid is setup with the following.
– 10 – Box jumps
– 20 – Merkins
– 30 – Squats
– 40 – Dips
– 50 – Single leg RDL (25/each)

Start with 10 and then run the building. Next do 20 & 10 and run. Repeat adding an exercise each time building up to all 5 exercises.
Once at all 5 work your way down by 1 exercise each lap.

We got through about 7 rounds in the time.

MARY:
– Flutter kicks
– LBC
– Hello Dolly

ANNOUNCEMENTS:

COT:

“Bless the Lord, Oh my soul, and forget not all his benefits. “”
“”Psalm 103:2″Just a reminder today of the Lord’s benefits.
“Who forgives all your iniquities, who heals all your diseases, who redeems your life from the pit, who crowns you with steadfast love and mercy””
“”Psalm 103:3-4”