Booster – Page 82 – F3 Knoxville

Levels of Burpin’ Bernie

January 14, 2019 Spotter

THE SCENE: 40ish and damp, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10-Cherry Pickers
10 – Windmills
15 – lbac forward/backward
15 – Tempo Merkins
20 – Tempo Squats

THA-THANG:
Mosey to rails. Battle buddy up and knock out 100 inverted rows as a team while one HIM runs down in back in the parking lot before relieving battle buddy.

Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

10 – Carolina Dry Docks
20 – Monkey Humpers
30 – Plank Dips
40 – Merkins
50 – Smurf Jacks
60 – Flutter Kicks
70 – Shoulder Taps
80 – Air Squats
90 – Freddie Mercuries
100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. Shoutout to Erector, Judge Judy, and Trolley for making it all the way to level 10!

MARY:
No time. Arrived at AO with two minutes to spare.

COUNT-OFF & NAME-O-RAMA
18 HIMs came out to support me for my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Christ addressed the church in Laodicea in Revelation 3 saying, “‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” The church had become complacent with where they were spiritually and Christ reprimanded them for it. Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally.

MOLESKIN:

Shoutout to Erector for knocking out a long pre-run and to Bagger and Judge Judy for joining me in the pre-ruck.

ANNOUNCEMENTS:
Bring snacks on Wednesday and Friday for the kids at the Wesley House.

JUCO Birthday Q

January 7, 2019 Erector

THE SCENE: JUCO AO, comfortable low 40’s temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Peter Parker, 15 mountain climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 tempo squat, 10 windmill
THA-THANG:

Mosey toward the grassy hill (Bartman, what was it called again?) near the maintenance building for some hill work. Starting from the opposite side of the road:

20 merkins at the bottom
bear crawl to the edge of the hill and run up the hill
20 squats at the top and mosey down
Repeat and then mary until the 6 is done
Do 2 more rounds with diamond merkins and sumo squats as the exercises.
One more round with 10 burpees at the bottom and 10 lunges each leg at the top

Mosey to the hand rails on the edge of campus for some more fun.

20 lunges, run to the edge of the parking lot and back
10 burpees, run to the edge of the parking lot and back
10 supine pull-ups, run to the edge of the parking lot and back
Mary until the 6 is done
20 box jumps, run to the edge of the parking lot and back
20 dips, run to the edge of the parking lot and back
15 supine pull-ups, run to the edge of the parking lot and back
Mosey back to shovel flag
MARY:
Circle up for some ring of fire hand clap merkins. All PAX hold plank as each person completes 1 merkin around the circle, then 2 hand clap merkins, and then 5 hand clamp merkins all together.
COUNT-OFF & NAME-O-RAMA
20 PAX at the AO this morning!
CIRCLE OF TRUST/BOM:
Lead by example. I have had similar WORDs before, but this one seems to stay on my mind a lot. Raising kids can be difficult especially considering the impact that we have on them with the way we act in our lives. Arguing is a big topic in the Erector household with my 6 year old boy right now. I caught myself yesterday telling him to stop arguing to which he responded “I am not arguing” and then I said “Yes you are!”. What did I just do? I argued about him arguing. So there I go leading by showing my son how to argue. Sort of the opposite affect that YHC intended. Remember how impactful you can be with even the small things in your day-to-day. Do your best to lead by example and look to Jesus as the ultimate example to follow in life.
MOLESKIN:
What a way to start off my birthday surrounded by a great group of HIMs early in the morning! Thanks to all who attended. See you in the gloom!
ANNOUNCEMENTS:
None today (forgot to ask!)

20 Tips (& exercises) for a Positive New Year!

January 6, 2019 Booster

THE SCENE: 40 and beautiful!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to flag
Cherry Pickers (IC) 4 CT X 10
Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
Side Straddle Hop (IC)
Tempo Squats (IC)
Tempo Merkins (IC)
Mosey

THA-THANG:

11s

11s with pushups at the AO & pullups on the monkey bars
Mosey

Splash pad

3 X 15 of box jumps/step ups & dips
mosey

Loop

10 burpees & 20 squats by the AO
run a ½ lap
20 CMU presses & 20 curls by the tennis courts
Run a ½ lap
Rinse & repeat (PAQ ranged from 5-8 laps)

MARY:

Flutterkicks X 20 (IC)
American Hammers X 25 (IC) – Detention led
Peter Parker combo led by Proton

COUNT-OFF & NAME-O-RAMA

Abacus, Bagger, Bypass, Detention, Farva, Hot Tub, Jail Bait, Proton, Smalls, Umbro and Booster

CIRCLE OF TRUST/BOM:

I follow Jon Gordon, an author, on Twitter (@jongordon11). Every day, he posts positive messages. He released 20 Tips for a Positive New Year and I love it! Please take a moment to read his words and see what you might be able to apply to your personal life. Some of these are common sense but many I take for granted!

20 Tips for a Positive New Year

1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.

2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.

3. Eat more foods that grow on trees and plants and less foods manufactured in plants.

4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.

5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet.” Watch This.

6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.

7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]

8. Get more sleep. You can’t replace sleep with a double latte.

9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.

10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.

11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.

12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.

13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.

14. Implement the No Complaining Rule. If you are complaining, you’re not leading.

15. Read more books than you did in 2018. I happen to know of a few good ones. : )

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.

18. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.

19. Smile and laugh more. They are natural anti-depressants.

20. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

MOLESKIN:

The Equalizer is a great venue and I look forward to coming back again

ANNOUNCEMENTS:

Monthly Challenge – Post, bring a friend, recruit a former F3 HIM
Hardship Hill is May 18 – Sign Up!!!

We’re Working – Rain or Shine!

January 4, 2019 Booster

THE SCENE: 45 and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Slosey to shelter
Cherry Pickers (IC) 4 CT X 10
Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
Side Straddle Hop (IC) X 25
Tempo Squats (IC) X 10
Hand Release Merkins (OYO) X 10

THA-THANG:

Clayton Performing Arts Center Overhang

13 Stations X 3 Rounds

Upper Body Exercises – 15 dips, 20 Merkins, 25 CMU curls, 20 CMU bent over rows, 25 CMU overhead press
Lower Body Exercises – 20 squats, 40 calf raises, 16 step-ups (8 per leg)
Cardio/Core – 10 burpees, 10 mountain climbers, 25 LBCs, 15 flutterkicks (4ct), 10 Supermans (4 ct)

F3 Activity Card Game – Each member of the PAX pulled a card and we “played” what was dealt

Some of the fun included:

wide merkins, carolina dry docks
lunges, side squats
bear crawls
Bernie to the light pole, run to various locations several times

MARY: She was part of the workout

COUNT-OFF & NAME-O-RAMA

5K, Bagger, Doubtfire, Gump, Judge Judy, Pinnochio, Rocket, Spotter, Stye, Trolley and Booster