Booster – Page 75 – F3 Knoxville

College Graduation – Saved by Grace

April 8, 2019 Trolley

THE SCENE: 61 and clear… Here comes summer
F3 WELCOME & DISCLAIMER

This is the best job every, since I’m neither a professional or paid, yall can’t fire me. As much as you might want to after you do this workout. In celebration of my VQ 1 year anniversary, we’re enrolling in college again, so we can progress through the years and Graduate! A year of F3 has had me feeling like I’ve graduated .. in a sense..

WARM-O-RAMA:
SSH, Cherry Pickers, Empiracle Walkers. While moseying to the “Freshman Wall”, do alternations of forwards and back crab walks, bear crawls and Gorilla shuffles (and a bernie or two).

THA-THANG: College

25 Merkins + Freshman HILL
50 Squats + Sophomore Hill
75 Freddy Mercuries + Junior Stairs
100 Burpees + Senior Stadium

TLDR;

At the CMU (aka Freshman) wall, harken back to when you were a freshman. Just doing a pushup or finding a class was a challenge. So for freshman we keep it simple.

25 Merkins and run around wall.

Recollect that when certain people would for the first time, spend a full year at the dorms, eating potatoes and carbs for three meals a day, their thighs ended up being a bit large.. So we did a larger (from bottom to top) hill and

50 Squats + Sophmore Hill

Then, as a junior you were more refined, you were getting the hang of classes, and getting through the “CORE” classes as well as some of your major classes.. so:

Run the Junior Hill Stairs and do 75 (four count) Freddy Mercuries

Then, in preparation for the real world your major courses were kicking your tail, it was and is a long grind, you did what you had to, to reach the graduation finish line.. so

Run the Senior Stadium hill and follow it up with 100 Burpees. Break-em up into sets of 15, then 10, and find a battle buddy to do whatever you can to graduate.

MARY:

In the spirit a of leave no man behind, we helped two HIM’s push through the last 20~30 burpess and made sure that everyone graduated.

CIRCLE OF TRUST/BOM:

As you drop balls today whilst you try to do everything that is on your plate, think about how it’s ok. Lay that todo list at the feet of Jesus and plead that he helps you prioritize them. You can not do everything, and it’s ok. There are not enough hours in the day and it’s impossible to please everyone. Step by step is how you do it. No matter if it’s a 100 burpees, progressing through the tough college years, or a mount Everest of todo items.

Congratulations to all HIMS who graduated today!

MOLESKIN:
Ouch, I can’t move my arms.

Ring of Fire – Take 2

April 5, 2019 Booster

THE SCENE: a little chilly…around 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Side straddle hop (IC*15)

-Cherry picker (IC*10

-Imperial Walker (IC*10)

THA-THANG:

-Ring of Fire:

PAX circled up in plank position. Q will start with 10 merkins while PAX holds plank. Next HIM will do 10 merkins while PAX holds plank. Go around circle till finished.
Repeat Ring of Fire with Carolina Dry Docks.
Mosey to maintenance building.

-Behind Maintenance Building

Ring of Fire with goblet squats (use coupons).
Ring of Fire with wide merkins
Mosey to Bagwell Building
Step ups and dips at 1 minute intervals, 10 second cool down (*3)

MARY:

Flutter Kicks (IC*15)
American Hammer (IC*15)
PAX contributed to last free exercises.

COUNT-OFF & NAME-O-RAMA

Archie, Booster, Chaco, Erector, Guano, Judge Judy, Kenjo, Spotter, Snaggletooth, Sweeper, Waxjob, & Onesie

CIRCLE OF TRUST/BOM:

Lead by example; be a Christian; act like a Christian

ANNOUNCEMENTS:

Hardship Hill – May 18, register and join the JUCO 5 hour team
4th of July Parade – F3 & FIA will participate; kids will ride in trailers while we walk and pass our fliers about F3

JUCO P.E. E.X.A.M.

April 3, 2019 Erector

THE SCENE: JUCO, low 40s, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 15 Moroccan night club, 10 windmill – all IC
THA-THANG:
Today at JUCO, we took an F3 version of the PE exam. YHC is taking the real one on Friday, so I thought a little inspiration was in order.

Mosey to the side of the maintenance building for the first letter of P.E. E.X.A.M.

P – Prisoner Cell Merkin Burpees aka PCMBs. Basically, a burpee with 3 merkins and pulling each knee to your chest between the merkins (see F3 Exicon).

Mosey to the grassy hill behind the maintenance building.

E – Elevens – merkins at the bottom and squats at the top.

Mosey to the middle of campus next to concrete bench/walls.

E – Escalator – 10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks around the walk path and mosey back to start.

X – Xs and Os – Starting position – On your back with legs and arms extended in an X position (all six inches off the ground). When QIC calls out “O” the Pax will move into a seated V position with arms and legs tucked into the body. Hold the position until the QIC calls “X”. PAX resume the X position with legs and arms 6 inches from the ground. Repeat as QIC calls the varying X and O position until halt.

A – Aiken legs – Done in succession with no rest — 15 Squats, 15 Box Jumps, 16 Lunges (8 each leg), 16 Split Jacks (8 each leg forward).

Mosey back to shovel flag for the last letter.

M – Mary – hello dolly, the protractor

MARY:
See above
COUNT-OFF & NAME-O-RAMA
10 PAX passed the test this morning!
CIRCLE OF TRUST/BOM:
James 1:2-8, 12 – the trials of life produce endurance to finish the race and pass the test. A crown of life is to be had, that is an eternal home in Heaven!
ANNOUNCEMENTS:
Hardship Hill sign-up, July 4th parade F3/FIA floats.

48th Birthday Bash

March 29, 2019 Booster

THE SCENE: 48 and awesome…the weather was 48 degrees too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers (IC) 4 CT X 10
Morrocan Nigh Club (IC) X 10
Baby Arm Circles (forwards) & Michael Phelps (OYO)
Baby Arm Circles (backwards) & Michael Phelps (OYO)
Windmills (IC) X 10
4 burpees (OYO)
8 Tempo Squats (IC)
48 Side Straddle Hops
48 Calf Raises

THA-THANG:

Get-N-Swoll – Dora Style

48 overhead press w/ CMU while partner does sprints
48 curls w/ CMU while partner does sprints
48 tricep extensions w/ CMU while partner does sprints
48 bentover rows w/ CMU while partner does springs
Rinse and repeat
Mosey

4 Corners – 12 Laps X 4 Corners = 48 (we finished…most of it)

Cardio – 4 burpees & 8 (4 CT) mountain climbers at each corner
Legs – 4 Bobby Hurleys & 8 monkey humpers at each corner
Upper Body – 4 merkin claps & 8 diamond merkins at each corner
Core – 4 supermans (w/ 2 second pause) & 8 big boy sit-ups at each corner
Rinse & repeat 3 times each
Jailbreak to AO

MARY:

48 Flutterkicks
48 Side Crunches (24 each side)

COUNT-OFF & NAME-O-RAMA

Welcome FNG – Commission!

5K, Chaco, Erector, Fast-N-Easy, Guano, Kenjo, Rocket, Snaggletooth, Spotter, Stye, Sweeper, & Booster

CIRCLE OF TRUST/BOM:

Stress and anxiety are tough to deal with and I feel like I’ve been dealing with more than usual worrying about my 16-year old daughter, the charity I lead (never enough money), and wondering if I’m fully serving my purpose on this Earth.

I know I shouldn’t worry or be stressed but I am. The scripture below is comforting and I trust things will be OK.

“The Lord is on my side; I will not fear.” Psalm 118:6.
“Yea, though I walk through the valley of the shadow of death, I will fear no evil; for You are with me; Your rod and Your staff, they comfort me.” Psalm 23:4.
“For all have sinned and fall short of the glory of God” Romans 3:23
“Which of you by worrying can add one cubit to his stature?” Matthew 6:27.
“Trust in the Lord with all your heart, and lean not on your own understanding.” Proverbs 3:5.
“But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.’” Matthew 19:26.
“Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” Matthew 11:28-30.
“For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” Jeremiah 29:11.
“And my God shall supply all your need according to His riches in glory by Christ Jesus.” Philippians 4:19.

MOLESKIN:

Thanks for humoring me with all of the 4, 8, & 48 numbers…my 80th birthday Q is going to rock!!!

ANNOUNCEMENTS:

Convergence tomorrow at the Asylum
Sign up to Q
Hardship Hill – May 18 – Sign up for the JUCO 5 team!!!

Sweet 16 Staircase Seabiscuit

March 27, 2019 Spotter

THE SCENE: Between 35-45? Not cold enough anyway.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Instant mosey to get things kicked off. We played some catch me if you can with the front-man performing 5 merkins before catching up to the PAX and becoming the six. Repeat from shovel flag to coupon pile behind maintenance building. Stop at maintenance building for the Warm-O-Rama.

16 x LBAC forward, 16 x LBAC backwards, 16 x SSH, 16 x Tempo Squats

THA-THANG:
Tomorrow kicks off the Sweet 16 games in the NCAA. Introduce the Sweet 16 Staircase Seabiscuit:

Round 1

16 x CMU Curls
16 x 4-count Merkins
16 x 4-count Squats
16 x 4-count Mountain Climbers
Run 1 lap on the stairs

Round 2

16 x CMU Curls
16 x 4-count Werkins
16 x 4-count Jump Squats
16 x 4-count Flutters
Run 2 laps on the stairs

Round 3

16 x CMU Curls
16 x 4-count Diamond Merkins
16 x 4-count Bobby Hurleys
16 x 4-count Hello Dollies
Run 3 laps on the stairs

Round 4

16 x CMU Curls
16 x 4-count Incline Merkins
16 x 4-count Iron Mikes
16 x 4-count Bicycles
Run 4 laps on the stairs

Round 5

16 x CMU Curls
16 x 4-count Derkins
16 x 4-count Single Leg Toe Touches
16 x 4-count Imperial Walkers
Run 3 laps on the stairs

Round 6

16 x CMU Curls
16 x 4-count Caronlina Drydocks
16 x 4-count Monkey Humpers
16 x 4-count Pickle Pounders
Run 2 laps on the stairs

Round 7

16 x CMU Curls
Run 1 lap on the stairs

16 total laps up and down the stairs completed! Good work men!

MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
7 HIMs gave it their all this morning.
CIRCLE OF TRUST/BOM:
Paul says: “For though I am free from all men, I have made myself a slave to all, that I might win the more. 20 And to the Jews I became as a Jew, that I might win Jews; to those who are under the Law, as under the Law, though not being myself under the Law, that I might win those who are under the Law; 21 to those who are without law, as without law, though not being without the law of God but under the law of Christ, that I might win those who are without law. 22 To the weak I became weak, that I might win the weak; I have become all things to all men, that I may by all means save some. 23 And I do all things for the sake of the gospel, that I may become a fellow partaker of it.”

This verse from 1 Corinthians is one of my favorites. It is important that we strive to be approachable to others that we might get closer to them to influence them for the sake of Christ. However, I sometimes apply this verse incorrectly by allowing myself to transform into a person that God would not want to be when I am around certain people. This verse indicates that we should strive to be all things to all people that we might save some. I believe the hard part of this endeavor is maintaining one’s character. I need to strive to better preserve my character as I seek to influence others for Christ.

MOLESKIN:
Good pre-run with Judge Judy and Erector. Plenty of options available for some extra credit at JUCO, get some!
ANNOUNCEMENTS:
There is a convergence of all the AO’s this Saturday at the Asylum with a thrid F to follow at the Lookout. Try to be there!