F3 Knoxville

Tag: Booster

Boat’n & Canoe’n in the Rain

THE SCENE: SO WET & so much rain but 50 degress so it wasn’t bad at all
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to Pavillion at the back
  • Cherry Pickers (IC) 4 CT X 10
  • Moroccan Night Clubs X 10
  • Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC)
  • Tricep stretches (OYO)
  • Dips X 10 (OYO)

THA-THANG:

The Shed – Tabata Time (20 seconds of work & 10 seconds to rotate) 

  • AMRAP of Curls, Derkins, Burpees, squats, big boy sit-ups, overhead press
  • Rinse & Repeat X 3
  • AMRAP of Bentover rows, Dips, Bobby Hurleys (Chris Loftens), calf raises, LBCs, Tricep extension
  • Rinse & Repeat X 3

Loop

  • 10 merkins, 10 squats & 10 pullups at playground
  • Run to tennis court area
  • 10 CMU curls, 10 overhead presses, & 10 triceps extension
  • Rinse and repeat for 25 minutes

MARY:

  • Boat & Canoes led by Kentucky
  • Superman & Swimmer led by Kentucky
  • Flutter Kicks IC 4 CT X 20

COUNT-OFF & NAME-O-RAMA

8 HIMs – Abacus, Detention, Erector, Kentucky, Proton, Rocket, Rusty & Booster

CIRCLE OF TRUST/BOM:

“For All have sinned and fall short of the glory of God.” Romans 3:23

“For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord.” Romans 6:23

“For God so loved the world, that he gave his only begotten Son, that whoever believeth in Him should not perish, but have everlasting life.” John 3:16

I’m terrible at remembering scripture.  Actually, I’m terrible at remembering anything unless it has to do with football recruiting.  My goal is to read the Bible AND try to remember scripture.  One reason is because I obviously need to remember the Word but secondly I think it’s so cool when someone rattles off scripture.  I’m actually jealous but this kind of jealous is better than being jealous if someone’s got an awesome car or something.

I truly want to learn AND remember so I will hopefully live my life better AND be able to better share my faith with my kids, friends, and complete strangers when called to do that.  I bought a scripture memory guide book and these three passages are the first three of the Top 144 the book recommends that all Christians memorize.

I know I’ll never remember everything but I certainly won’t if I don’t try!  Let’s encourage each other to continue to try everyday like it’s our last because it could be!

MOLESKIN:

Thank you Proton for EH-ing me into trying F3!  I’ve lost 50 pounds of fat, gained 20 pounds of muscle, made lifelong friends and became more focused on my faith!  Thank all of you for welcoming me in October of 2017 and for welcoming every other FNG who comes along!

ANNOUNCEMENTS:

  • Monthly Challenge – Burpees
  • Hardship Hill – May 18

JUCO Speedway

THE SCENE: 40ish and no rain, but plenty of water on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climber, 20 SSH, 15 Imperial Walker, 10 windmill, 15 Moroccan night club
THA-THANG:
Begin a mosey toward the bond with a few warmup drills:  high kneels, butt kickers, and b-skips.  The first part of the workout had three stops around the pond.  At each stop, perform 20 merkins, squats, and 4 count flutter kicks.  The next round had two stops (half the track between each).  At each stop perform 20 diamond merkins, lunges (10 each leg), and 4 count Freddie Mercury.  The final round was one full, hard lap around the pond, wagonwheel to the 6 and then do 10 tempo Carolina Dry Docks, 10 tempo sumo squats, and 15 hello Dolly IC.

Form a line and Indian run back to the shovel flag.

MARY:
Just enough time for Mucho Chesto:  10 merkins, 10 diamond merkins, 10 stagger left merkins, 10 stagger right merkins, and 10 wide-arm merkins.
COUNT-OFF & NAME-O-RAMA
9 PAX this morning
CIRCLE OF TRUST/BOM:
Consider what Cain’s response to God when He asked him “where is your brother”.  Cain responded with “Am I my brother’s keeper”.  God does call us to be our brother’s keeper.  The Word today is to pay attention to those around you and take note of changes in behavior.  Be an encouragement to others in their time of struggle.
MOLESKIN:
A lot of mubblechatter today about the “lazy Q”.  I started the workout by stating that I did put much time into the Q.  All in good fun.
ANNOUNCEMENTS:
Wesley house workout coming up.  Keep an eye out on GroupMe for 2nd F lunches.

Why do my legs hurt? Thank Judge Judy

THE SCENE: 40 and damp, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Imperial Walkers, Moroccan Nightclubs

THA-THANG:
Exercises with shuttle run to parking lines and “Bernies” back.

  • 10 Burpees
  • 20 Carolina Dry Docks
  • 30 Merkins
  • 40 Iron Mikes
  • 50 Leg Raises
  • 60 Sumo Squats
  • 70 LBC
  • 80 SSH
  • 90 Mountain Climbers
  • 100 Calf Raises
  • Jog a loop around the Parking lot

MARY:
Side Crunches, Flutter kicks, Bartman’s Pelvic thrust things(these hurt)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Don’t spread yourself too thin.  Focus on the things that are most important to you, faith and family.  Remember, don’t half ass 2 things, whole ass 1 thing.

A little ARMY TRAINING SIR

THE SCENE: Balmy 51 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: All In Cadence

SSH
Windmill
Tempo Merkins
Mt Climbers
Tempo Squats
Moroccan Night Clubs
Imperial Walkers

.
THA-THANG:

Line up in formation – the F3 JUCO flight
Jody over to Heartbreak ridge (C-130 Rolling Down the Strip)
  • Low Crawl up the Hill (on elbows)
  • Freddy Mercury (25, IC)
  • Jog down the Hill
  • Flutter Kicks (25, IC)
Repeat 4x

 

Mosey to Brick Wall, Pair Up for Dora 1-2-3
  • 100 Derkins
  • 200 Dips
  • 300 Irkins (didn’t quite finish due to time constraints)

Jody back to the AO (Momma, Momma Can’t You See…)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Psalm 23

MOLESKIN:
Unit Cohesion – importance of F3, and a quick message about The LORD being our Shepherd.

Bomb Shelter C.S.A.U.P. 2019

THE SCENE:
Low / Mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fins on Q to get things warmed up!
SSH
LB Arm Circles F/B
Large Arm Circles F/B
Tempo Squats
Cherry Pickers
Lunges
Toe Touches
Jump Rope

THA-THANG:
Mosey .6 miles to the first beatdown location at the Elementary School.
The Ancient Kraken! (Designed by Pinocchio!) 8 Excersises with Mt. Suckmore & 5 Burpees:
After each exercise run around the Kraken, up Mt. Suckmore, Complete 5 Burpees and continue around the Kraken to the next exercise.  Rinse and Repeat for 30 min…

  • T-Merkins (x16)
  • Dr. W (x10)
  • Bobby Hurleys (x20)
  • Star Jacks (x30)
  • Mr. Spectacular (x12)
  • Shoulder Tap Merk (x12)
  • Single Leg Dead Lift Squat (x10ea.)
  • Alternating BBS (x20)

Just over 2 miles to the next beatdown location. The Murph & Mary at the Alcoa Bridge. Pax split in half and began with the Murph beatdown. Once completed they began Mary (OYO) for a rinse and repeat until the 1 hour time limit was completed.

  • Murph
    • 1 Mile Run
    • 100 Pull-ups
    • 200 Push-ups
    • 300 Air Squats
    • 1 Mile Run
  • Mary (Designed by Fins)
    • BBS (x10)
    • Ankle Touches (x10ea.)
      • Run to Bridge & Back
    • Holly Dolly (x10 IC)
    • American Hammers (x10 IC)
      • Run to Bridge & Back
    • LBC (x15)
    • Bicycle (x10 IC)
      • Run to Bridge & Back
    • Flutter Kick (x10 IC)
    • Mountain Climber (10 IC)
      • Run to Bridge & Back

1.8 miles to the next beatdown location. The Alcoa High School Football Field. (Designed by Mr. Rogers & Moses!)
Pax split into teams of 3 with 1 pax in each endzone and 1 at the 50 yard line. The pax member at the 50 completes exercise and release the pax member at the end zone. That pax member then runs to the 50, completes the exercise continues to the next end zone and releases the pax member. Rinse and Repeat. (1 hour total, with movements being 8 minutes each.

  • South End Zone Exercises:
    • Box Cutters
    • Leg Lifts
    • Mountain Climbers
    • Iron Cross Big Boys
    • Pickle Pounders
    • Bicycle Kicks
  • 50 Yard Line Exercises:
    • Peter Parker Merkins (x8)
    • Dry Docks (x8)
    • Body Builders (x4)
    • Bear Crawl (20 yards)
    • Hand Release Merkins (x8)
    • Big Boys (x10)
  • North End Zone
    • Air Squats
    • Bobby Hurleys
    • Reverse Pickle Pounders
    • Good Mornings
    • Monkey Humpers
    • Holly Dolly
  • After 48 minutes of movements the pax had the opportunity to “Cash Out”!
    • Moby – Flower 3:26 (High Plank / Low Plank – Bring Sally up / Bring Sally Down)

  • Alcoa Football Field Playlist:
    • Guns N’ Roses – Welcome to the Jungle
    • Ozzy Osbourne – Crazy Train
    • Sam Tinnesz – Ready Set Let’s Go
    • Imagine Dragons – Whatever it Takes
    • AC/DC – Shoot to Thrill
    • Beastie Boys – Sabotage
    • Linkin Park – Wretches and Kings
    • Carrollton – Shelter
    • AC/DC – T.N.T.
    • Sam Tinnesz – Wolves
    • Eminem – Till I Collapse
    • Carrollton – Made for This
    • Papa Roach – Born for Greatness
    • Dropkick Murphys – I’m Shipping up to Boston
    • Logic & Rag’n’Bone Man – Broken People
    • Metallica – For Whom the Bell Tolls
    • Moby – Flower

COUNT-OFF & NAME-O-RAMA
25 Pax!
CIRCLE OF TRUST/BOM:
What kinda “ripples” are you creating?  I spoke to the pax about the rock hitting the pond and the ripple effect.  Be a positive ripple in this world!
MOLESKIN: