F3 Knoxville

Tag: Booster

All For His Glory

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC (f)/(b), Tempo Merkins, MCs, Tempo Squats, Calve Raises
THA-THANG:
Mosey to East side of campus. 10 light poles (30yds-40yds apart) along road. Lunge to each pole, stopping at each one for 10 Werkins, 10 Merkins, 10 Diamond Merkins. PAX made 8 poles.  No walking or running allowed – only lunging.

Slowsy to adjacent large parking lot.  P1 does ab exercise while P2 does distance run. P2 returns and rescue drags P1 to next parking lane. Switch and repeat across entire lot.

MARY:
Imperial Walkers, Pickle Pounders, Freddy Mercuries, “Row Your Boat” by Waxjob.
COUNT-OFF & NAME-O-RAMA
Lucky 13
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31.  Everything you do, do for His glory.  You are either making Him look good, or making Him look bad.  Choose the former – be a good ambassador for the Lord. in everything we do.
MOLESKIN:
Spotter told me his legs were shot before the workout……..I’m so sorry.
ANNOUNCEMENTS:
Prayers for Commission and his friend who is battling alcohol addiction.

Forgiving the Deck of Pain

THE SCENE: 9 brave souls came out today. Threats of rain, but dry-ish pavement in most places.  Wet grass and hills but a nice 70 degrees.
F3 WELCOME & DISCLAIMER

  • CRISS CROSS: We’ll be criss crossing the campus today – somewhat of a campus tour if you will.
  • CROW FLYS: It’s up to you to find the shortest distance between exercise stations.
  • JAILBREAKS: We’ll be doing a jailbreak sprint between each exercise…

WARM-O-RAMA:
No cadence. Silent count, more by time. Keep going until I say the next one.

SSH, High Knees, burpees, merkins, hand release merkins, wind-mills, cherry pickers, slap merkins, burpees.

THA-THANG:  The DECK OF PAIN

Each person takes a turn picking a card from a deck of 18 cards.  These cards have an exercise that is specific to a location around campus.  Sprint to that location using any trail, path, or road possible and do the exercise.  Once several people have finished the exercise, some one counts off a 30 second count and then another card is chosen.

Of the 18 cards we completed:

  1. Burpee Base Run ( 1 burpee per base on baseball diamond)
  2. 5 Stadium Hill Runs (on Success way)
  3. 30 Guard Rail Derkins (behind Maple Street)
  4. 3 Reverse Bear Crawl loop in front of ERC Building.
  5. Alternating Side straddles in Parking Lot 05 (go one full lot length)
  6. Bernie two lengths of the Welcome Way Parking Lot.
  7. 40 CMU Push Presses.

To find out what the other 11 cards are you’ll have to show up to JUCO when we do the rest.

MARY:
Jailbreak back to AO was Mary enough.

CIRCLE OF TRUST/BOM:
Peter asked Christ how many times he should forgive his brother and Jesus said 70*7 times.  As we celebrated Fathers day last Sunday this can be a challenge for some of us who need to forgive our fathers.  But all things are possible through Him who strengthens us.  If forgiving someone seems way beyond your capability … way beyond what your heart wants to do.. way beyond what you think is deserved … Then ask your heavenly Father to give you strength, courage and grow your heart so that you can obey him and forgive others.  I believe Jesus enjoys answering that prayer.

 

Half a pyramid

THE SCENE: JUCO AO, humid and about 70 deg.

DISCLAIMER:  administered
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmill, 15 Moroccan night club

THA-THANG:
Mosey through to the coupon pile by the maintenance building. Grab a coupon and head to the end of the parking lot.  Start with an exercise at the end of the parking lot facing the hill, do an exercise at the base of the hill, and one at the top. Increasing reps along the way.

  • 10 burpees
  • 10 Freddie Mercury IC
  • 10 Lunges each leg
  • Mosey back to start
  • 20 Peter Parkers with merkin
  • 20 flutter kicks IC
  • 20 jump squats
  • Mosey back to start
  • 30 tricep extensions
  • 30 plank Jack’s
  • 30 squats
  • Mosey back to start
  • 40 curls
  • 40 hello Dollys
  • 40 iron Mike’s
  • Mosey back to start
  • 50 merkins
  • 50 LBCs
  • 50 squats

MARY:
Imperial Walker (thanks Spotter), 5 burpees OYO, 10 merkins IC
COUNT-OFF & NAME-O-RAMA
15 present today
CIRCLE OF TRUST/BOM:
Matthew 5:43-48 – love your enemies as well as neighbors.  God doesn’t play favorites like we as humans tend to do sometimes.  Strive to be “perfect” like God and treat even our enemies with love and we might just win them over to follow the Lord.
MOLESKIN:
This workout was meant to be a pyramid, but due to YHC’s forgetfulness, no one had a chance.  YHC meant to have a nice large-print page with all the exercises written down so that everyone could move at their own pace.  Instead, we were limited to a cell phone.
ANNOUNCEMENTS:

None today.

Slaves to Grace, Not to Fear

THE SCENE: Nice and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmill, Tempo Squat, Tempo Merkin
THA-THANG:
4 Corners: 40-30-20-10 (Merkins)

Sprints/Mosey back – (1) 15 Burpees, (2) 10 Body Builders, (3) 5 4x4s

4 Corners: 40-30-20-10 (Jump Squats)

CMU Curls – 40, run stairs

CMU Tri Ext – 40, run stairs

Wall Sits w/CMU extended while Partner does 100 1ct high knees (4 rounds)

Curb Walk – Plank position, hands on curb, walk hands length of curb (60 yrds) while in plank position (x2)

MARY:

Hello Dollies, Pickle Pounders

COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
Don’t give in to fear.  Be a slave to Grace instead, maintaining an eternal perspective on daily fears/anxieties. Place everything with Christ and the hope we have in Him.
MOLESKIN:

ANNOUNCEMENTS:

Hooker’s Private Carl Cowan Park Tour

THE SCENE: Nice day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Tempo Squats (IC) X 10
  • 10 hand-release Merkins (OYO)
  • Mosey

THA-THANG:

Jungle Gym

  • 10 pullups & 10 squats
  • rinse & repeat X 5
  • Mosey to trail

Trail Head 

  • 3 rounds of 20 CMU overhead press & 20 CMU curls 

Trail Run

Other End of Trail

  • 25 calf raises & 20 Merkins
  • Rinse & repeat X 5

Trail Run

Trail Head Part 2

  • 20 CMU tricep extension & 15 CMU curls
  • Rinse & repeat X 3

Jog around paved path by AO X 3

MARY:

  • Superman 20 (IC)
  • Flutter Kicks IC 4 CT X 50
  • Hello Dolleys X 20 4 CT
  • Side Crunches X 20
  • 10 burpees (OYO)

COUNT-OFF & NAME-O-RAMA

Hooker & Booster…and a snake

CIRCLE OF TRUST/BOM:

I’ve been praying for direction and clarity with work. I shared these same scripture a month or so ago. I received clarity and have submitted my resignation at work for August 2. I feel at peace for the first time in a very long time.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”

ANNOUNCEMENTS:

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