F3 Knoxville

Tag: Booster

A FORMAL AFFAIR

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins x30, Squats x30, 6inch LBCs x30, Burpee x10, MC x 30, Merkins x 25, SSH x30, Flutter Kicks x 30, Burpee x 10, Monkey Humpers x 30, Merkins x 25
THA-THANG:

COLOMBIAN NECKTIE Grinder! @ large student parking lot: PAX run as a group to each parking lane line and back. Upon return, complete the same number of neckties (Line 1:1, Line 2:2, increasing as we go). While PAX execute grinder – two PAX “rested” and performed CMU farmer carry (two CMUs, one CMU per arm) 200 yards on a rotational basis.

We made it thru line 10, having performed a total of  55 Neckties and PAX started over for another three or so runs.  All did the CMU carry once before we ran out of time.

  1. MARY:
    Pickle Pounders x70 (yep- that’s not a typo), Heels to Heaven x 30
    COUNT-OFF & NAME-O-RAMA
    14 souls
    CIRCLE OF TRUST/BOM:
    Matthew 5:9 “Blessed are the Peacemakers for they shall be called children of God.”  Are you a Peacemaker? Or do you help stir dissent as I often find myself doing, sometimes without even knowing it.  With over 11 years in law enforcement, my job is literally to help keep the peace.  But, this responsibility lies with all of us in almost every aspect of our lives, especially our relationships with others.  Stirring dissent, whether it is engaging in gossip or complaining about someone, ruins your witness for Christ.
    MOLESKIN:
    N/A
    ANNOUNCEMENTS:
    HH coming up.

JUCOmanjario and JUCant Hill Workout

THE SCENE: Fair, 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (IC)

SSH
Windmill
Tempo Squats
4-count Merkins
Mt Climbers

THA-THANG:

Mosey to JUCant Hill
15 Burpees
30 Freddy Mecurys
45 Merkins
60 Squats
Mosey to JUCOmanjaro
60 Squats
45 Merkins
30 Freddy Mercurys
15 Burpees

MARY:
Just enough time to do one set of Hello Dolly’s

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Eph 4:29 — stressed how unwholesome talk ruins a witness (and how the converse is true)

 

Criss-Cross

THE SCENE: 60 with Misty Mountains
F3 WELCOME & DISCLAIMER
Apologies for the mislabels, and mis-anything.

WARM-O-RAMA:
A few of these, a few of those.  Pre-cursers of criss crossy things to come.

THA-THANG:A

At base of JUCOManjaro.  Each HIM within a team of 4 takes turns carrying a CMU to the top of JUCOManjaro.  As they carry the CMU to the top they cross over to the other side of the road where they will find a orange cone with a exercise on it which they will do.    There were 9 stations to get to the top which were labeled:

  • 50 Imperial Walkers
  • 25 Cross Toe Touches
  • 50 Freddy Mercuries
  • 25 Mountain Parkers
  • 50 Scissor Kicks
  • 25 Plank Destroyers
  • 50 Travoltas
  • 50 Windmills
  • 50 American Hammers

As the group finishes, do American Hammers with the CMU’s being passed from HIM to him in a back facing circle of HIM’s on their six.  Keep doing CMU American Hammers until the whole group is in the circle.  Switch directions a couple times.

MARY:
Take CMU’s back down to the A.O.

COUNT-OFF & NAME-O-RAMA

Had a fun time naming our FNG who is now Blackbox.

CIRCLE OF TRUST/BOM:

https://www.biblegateway.com/passage/?search=John+1&version=NIV

Through him all things were made; without him nothing was made that has been made. 4 In him was life, and that life was the light of all mankind. 5 The light shines in the darkness, and the darkness has not overcome[a] it.

Fellowship reference: https://fellowshipknox.org/wl?c=1 (5/5/2019)

ANNOUNCEMENTS:
Hardship Hill coming as well as Bridge.

THE ENDLESS WARM-O-RAMA

THE SCENE:  60s and almost too nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins x30, Air Squats x30, 6inch LBCs x30, Burpees x10, MCs x30, Merkins x30, SSH x30, Flutter Kicks x30,  Burpees x10, Monkey Humpers x30, Merkins x30, Smurf Jacks x30, Pickle Pounders x30, Burpees x10, Freddy M’s x30, Merkins x30, Jump Squats x30, Hello Dollies x30, Burpees x10, Merkins x25.

THA-THANG:
Once nice and loose, .mosey to soccer field for grinder.  PAX performed exercises at each end of field, running to and from continuously while one PAX performs farmer’s carry with two CMUs around entire field.  (Everyone got to do the carry once).  Exercises:

  • Hold Squat 10 sec, do 10 Squats
  • Run to other side
  • Hold 6inch Merkin 10 sec, do 10 Merkins
  • Run back to Start
  • (Repeat at 20 sec, 20 reps and 30 sec, 30 reps)
  • Start over at 10 sec, 10 reps when complete.

MARY:
Mosey to Playground – find a place to hang.  Body Hang on bar x30 Sec, drop and perform Flutter kicks x30; Hang 30 sec, Hello Dollies x30; Hang 20 sec, MCs x30; Hang 20 sec.  Burpees x 21 for UNC Charlotte hero who gave his life to save others.
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
As men, we were created to work.  Since God tasked Adam to tend the Garden of Eden this has been our purpose.  Proverbs 24 reminds us of the pitfalls of laziness.  We can drum up all kinds of excuses as to why those dishes can wait or the laundry can hold off or why you just need a few more hours sleep.  Sleep is blessing, a gift from God but not something we should value so much we live for it, or idolize it. Work hard at everything you do!
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH and other get-togethers coming up. Stay tuned in to Groupme.

The Hindenburg

THE SCENE: High 50’s and overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Cherry Picker x10 IC
  • Tempo Squat x10 IC
  • Nancy Kerrigan x10 IC (baby arm circles forward while going up on one leg like figure skater)
        • x10 IC (switch leg, baby arm circles backwards)
  • Chinook x20 IC (overhead arm circles)
  • Diamond Merkins x10 OYO

THA-THANG:
The “Flight of the Hindenburg”

  • Mosey from AO to back of JUCO campus coupon pile.
    • Discover hidden history tablet w/ Hindenburg BLIMPS workout and Hindenburg trivia.
  • Mosey back to AO while giving PAX history lesson on the Hindenburg.

The “Crash Site”

  • Hindenburg BLIMPS (4 corners, mosey/spring between each corner, all single count)
  • Exercises are completed in “rounds” or “laps”
  • B – urpees x10 at each corner = 40 burpees total
  • L – unges x20 at each corner = 80 lunges total
  • I – mperial Walkers x30 at each corner = 120 imperial walkers total
  • M – erkins x40 at each corner = 160 merkins total (embrace the suck)
  • P – lank jacks x50 at each corner = 200 plank jacks total (shoulders much?)
  • S – quats x60 at each corner = 240 squats total
  • Called “recover” during the Squats round.

MARY:

  • Hurricane Hoedown (flutter kicks in 4 styles: hands at hallelujah, behind head, normal, LBCs)
    • 7 of each style IC
    • 6 of each style IC

COUNT-OFF & NAME-O-RAMA

Total of 12 HIMs: Kenjo, Snaggletooth, Trolley, Spotter, Sty, Judge Judy, 5K, Erector, Bulldog, Booster, Chaco, Guano

CIRCLE OF TRUST/BOM:

The Hindenburg’s creators were silly enough to put a lavish smoking room on board. However, their primary job was to get people safely from point A to point B. Challenge: What’s your primary objective as a Christian, man, husband, father, friend, etc.? Do you focus on the tasks, easy things, comfort, etc.? If you can get 1 thing right in your day that’s actually important what would that be?

MOLESKIN:

Prayers for Guano’s grandfather’s funeral and Trolley’s wife’s health.

Good to see Bulldog come out to JUCO who normally posts at Asylum and Big Ball.

ANNOUNCEMENTS:

Trolley, 5K, and Judge Judy on Q next week at JUCO. Booster says it should be easy. I think that’s a challenge. 😉