F3 Knoxville

Tag: Booster

All Around JUCO

THE SCENE: Beautiful 50 something.
F3 WELCOME & DISCLAIMER  given
WARM-O-RAMA:
15 SSH, 10 tempo squats, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
In an attempt to run around all of JUCO, begin mosey toward the Sophomore.  At the four corners,

  • 20 merkins
  • 20 squats
  • 20 mountain climbers
  • 20 Freddie Mercury

Continue run around the back of the maintenance building to the grassy hill.  Run up the hill 5 times while zig-zagging around each tree.  At the top, alternate with 15 diamond merkins and 15 lunges each leg. Squats at the bottom at the end until the 6 gets in.

Mosey to the small parking lot next to the pond and do 20 Flutter kicks IC.  Run around the walk path and stop as instructed to perform exercises:

  • 10 burpees OYO
  • 20 Hello Dolly IC

Cut off the walk path at the large parking lot northeast of the school.

  • 10 8 Count body builders IC

Run to the next corner of the parking lot towards Hardin Valley road.  Perform exercise at the intersections.

  • 20 squat jumps
  • 20 star jacks
  • 20 iron Mikes
  • 10 burpees back at the shovel flag

MARY:
LBC smoker:  10 of each of these LBCs, reverse LBCs (moving the lower body only), 6 inch LBCs (LBCs with legs straight and 6″ of the ground), and full-grown LBCs (regular and reverse together).
COUNT-OFF & NAME-O-RAMA
13 HIMS made it all the way around JUCO this morning!
CIRCLE OF TRUST/BOM:
Take time to appreciate the mothers and especially stay-at-home mothers in your lives.  They do not get the credit they deserve, but try your best to remind them how important they are.
ANNOUNCEMENTS:
May 9th fund raiser for Operation Enduring Warriors at Abridged. May 19th Hardship Hill.

Get Down With The Lost

THE SCENE:  60s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10, TN Rockin Chairs x10,   Werkins x10, Merkins x10, Burpees x10, x9, x8, x7, x6, x5
THA-THANG:
Mosey to large student parking lot.

  • Get Ups to the song “Get Down on It” by Kool & The Gang: AMRAP for length of song
  • Horses: 9 parking lines total. PAX run as a group to each one, returning for the following exercises:
  • after line 1 – 2 4x4s
  • after line 2 – 4 4x4s
  • after line 3 – 6 4x4s
  • after line 4 – 8 4x4s
  • after line 5 – 10 2x2s
  • after line 6 – 12 2x2s
  • after line 7 – 14 Burpees
  • after line 8 – 16 Burpees
  • after line 9 – 18 Burpees

MARY:

Plank for entire length of song: So Will I (100 Billion X) by Hillsong United.  A little over six minutes.

COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Matthew 18:12, The Parable of The Lost Sheep.  Be willing to leave the 99 and go after the lost 1.  Be a good shepherd.  This is Christ-like, a great leadership trait, and ultimately pleasing to God.  It’s also part of our F3 philosophy of leaving no man behind.
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH coming up

Shame Fest

THE SCENE: Beautiful Spring morning in the mid 50’s.
F3 WELCOME & DISCLAIMER

No FNGs, but some HIMs from other AOs came out for the VQ. I made sure everyone was aware that I’m not a professional, given the fact that I’ve never Qed before.

WARM-O-RAMA:

  • 25 Side straddle hop IC
  • 10 Cherry pickers IC
  • Bat Wings
    • 20 baby arm circles forward IC
    • 20 baby arm circles backwards IC
    • 20 seal claps IC
    • 20 overhead claps IC
  • 10 Tempo squats IC
  • High knees to the end of parking lot
  • Butt kicks back
  • 50% jog to the end of the parking lot
  • 75% jog back

THA-THANG:

  • Bataan Death March (Indian Run where last guy does 2 burpees before running to front) from AO to coupon pile behind Maintenance Depot building

Wall of Shame

  • Ascending Testicles OYO
  • Princess Tea Party(PinkiesOut!)
    • 1st time – 10 Pattycake Merkins/30s back to back wall sits – OYO
    • 2nd time – 20 Pattycake Merkins/60s back to back wall sits – OYO
  • 10 Wonderbra IC
  • 15 Chicken Peckers IC
  • 10 Donkey Kicks OYO

Four Corner Escalator

  • Mosey to Sophomore Hill & explain exercises (all single count)
  • Corner 1 – 10 squats
    • El Capitan Lunge to Corner 2
  • Corner 2 – 10 squats, 20 hello dollys
    • Duck and/or Crab Walk to Corner 3
  • Corner 3 – 10 squats, 20 hellos dollys, 30 iron mikes
    • Crawl Bear to Corner 4
  • Corner 4 – 10 squats, 20 hello dollys, 30 iron mikes, 40 side straddle hops
    • Sprint back to Corner 4

Mosey back to AO

MARY:

Circle Burp (high knees and each HIM calls out “Down” in ring of fire fashion for a total of 13 burpees)

15 Pickle Pounders OYO (it’s probably illegal to do these in cadence)

15 Pickle Pointers OYO

COUNT-OFF & NAME-O-RAMA

13 HIMs

Guano, Abacus (not Pusher), Peek-a-boo, Unibrau, Erector, Commission, Belding, Chaco, Spotter, 5K, Uncle Rico, Rocket, Booster

CIRCLE OF TRUST/BOM:

We all face a lot of shame, humiliation, feelings of embarassment, and inadequacy. It’s usually in those moments that we face defeating thoughts and thus act out in negative or destructive ways. Challenging thought: When do you feel shame most? Encouragement: remember in those moments to recognize your shame, but then but in the context of God’s grace, truth, and surround yourselves with community.

MOLESKIN:

No prayer requests

ANNOUNCEMENTS:

Thanks for all those who supported me on my VQ. I hope you enjoyed the beatdown and the new or unfamiliar exercises that were thrown in. I will be Q-ing again on Friday, May 3rd at JUCO if you want some more of that action!

 

Wallz ‘n’ Crawlz

THE SCENE: Warm enough that it’s not cold, but also cool enough that it’s not hot. Clear enough that it’s not cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x8 IC
Travoltas x10 each side
Mtn Parkers x15 IC
AGT (AKA Failure to Launch) xLucky7
Crabettes x15 IC

THA-THANG:
Grab a handful of cones and mosey to the main quad.
One hand and one leg up on the wall, 20x merkins OYO.
Mosey to the covered entry, bear crawl down the stairs, then mosey around up the ramp and back to the wall.
Other hand and other leg up on the wall, 20x more merkins OYO
Repeat mosey

Now that everyone is familiar with the running portion, partner up for Dora-style:
50 8-Count Body Builders
100 6″ LBCs
150 Star Jacks
Running partner hops over the wall slalom style between about 6 cones set up on the wall, then bear crawl the stairs and back
Plank for the 6 when reps complete

Mosey to the back of the maintenance building for Rock the Block Merkins:
Plank up on 2 landscape CMUs. Follow Q instructions on rocking the block to rest on various faces, with a merkin after each rock.
30 CMU curls
30 CMU Tri-ext
20 CMU Squats

Mosey back to the AO, stopping about halfway for 20x BBS OYO

MARY:
Got a little time for the old gal.
30x Flutter Kicks IC
20x LBCs IC
15x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
13 PAX for the beatdown proper, plus a few more snagged some ruckin’ miles and made it to the AO just in time for the word
CIRCLE OF TRUST/BOM:
John 21
So, everyone knows today is the day after Easter. What did the disciples do after the resurrection? Kinda looks like they just sat around waiting for Jesus to show up and tell them what to do. In the meantime, I guess they got bored because Peter said, “Hey, I’m going fishing”. He did something. Something good, something positive, and it sound like he put his heart into it. BUT, as soon as he realized the Lord was the one calling from the shore, he dropped the good thing he was doing, stripped off anything that would hinder, and went hard after Jesus. If you’re not sure what to do, what you’re being called to, be patient, do good, and do it with all your heart as to the Lord. But don’t get so caught up in doing that you miss His call when it comes!
MOLESKIN:
What a morning… 12 PAX for the Elevation Challenge, 13 for the beatdown! Three weirdos killed the ruck so bad, they had time to finish a yoga routine, then get all cold and stiff before the beatdown…
ANNOUNCEMENTS:
Abridged – Thursday May 9th – Proceeds to OEW. Come out and support wounded veterans!

Sideways – Good Friday

THE SCENE: Wet and rainy 60 degrees.
F3 WELCOME & DISCLAIMER

Well, our Burpee Baseball got rained out. We really want to save it so we can do it at the Baseball diamond..  So things went Sideways from there and never let up..

WARM-O-RAMA:

  • 50 SSH with intermittent burpees and double time SSH.
  • Lunges
  • Tempo Squats
  • Travel to workout location: Mosey, Kereokee, Bear Crawl, Crawl Bear, Guerilla Strut, Crab walk, Sideways Crab Walk, Backwards crab walk, Bear crawl, Bernie to Overhang

Sideways:

First Set of Elevens:
Side Crunches (Side Hope and Side Lunges to next station – face one direction)
Side Lifts (Side Lunges and Side Hope to previous station – face same direction)

Second Set of Elevens:
Four Count Travolta (Run between stations)
Mountain Parkers (Run between Stations)

Third Set of Elevens:
Imperial Walkers (Guerilla strut + Kereokee to other station)
Freddy Mercuries (Guerilla strut + Kereokee to other station)

However we only got to mid way on the Second Set before time ended.

MARY:
All time used during workout

CIRCLE OF TRUST/BOM:
Good Friday gents. Apologies, I wanted to have a chalice to take communion from but it was more than I could do. Praise the Lord we live off of forgiveness. Remember what He did for us!

ANNOUNCEMENTS:
Hardship Hill coming.