F3 Knoxville

Tag: Booster

15×30 Doormen + 7×20 Tabata

THE SCENE: Cloudy with a chance of meatballs.
WARM-O-RAMA:
5x 30sec warmup sets of Windmills, Side Straddle Hops, Calf raises, Lunges, Cherry pickers,

THA-THANG:

30 Doormen

For 15 minutes, while running around the Performing arts building, do 30 exercises per door on the building.  If you run into stairs anywhere along the way do five burpees with a stair ascent in between each burpee.  If you find that you are the first one in the group, after your current set to 30 go-to the back of the pack.
The 30 exercises are:

  • 10 V-Ups
  • 10 Crunches
  • 10 Cross Toe Touches

720 Tabatas:

Do 20 minutes of Tabata exercises rotating between the following seven exercises:

  • CMU Pull Over
  • Calf Raises
  • Derkins
  • Step Ups
  • Carolina Dry Docks
  • Dips
  • Box Jumps

MARY:
Jailbreak back from CMU drop off.

CIRCLE OF TRUST/BOM:

1 Corinth 9:24 Run in such a way as to get the prize..

2 Tim 2:4 Join with me in suffering, like a good soldier of Christ Jesus. 4 No one serving as a soldier gets entangled in civilian affairs, but rather tries to please his commanding officer. 5 Similarly, anyone who competes as an athlete does not receive the victor’s crown except by competing according to the rules. 6 The hardworking farmer should be the first to receive a share of the crops.

Phil 3:14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

Prayer:  Pray for Christian that his visa renewal goes well!

ANNOUNCEMENTS:
https://f3knoxville.com/category/announcements/

Mani Pedi at JUCO

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles 10 /10

Tempo Merkins 15

Tempo Squats 20

Claps 10

overhead claps 10

SSH 30
THA-THANG:

Mosey with the flag and a CMU because we can!

Quarter Pounder hold the cheese, 25, 50,75,100 merkins, squats, Mtn Climbers, SSH

Mosey to the Campus police station

Bear Crawl to Heaven 15 ( had a couple of Almost Merlots )

Mosey to the Resource Center

5/1 Burpees to Body Builders

Mosey to TTU Portables

Burpee Broad jump a long freakn way!

Mosey back to the AO

MARY:
Star Gazers
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
Patience is a Virtue
MOLESKIN:

ANNOUNCEMENTS:

3rd F this Sat 830 at Outlook

TTTP  August 25 6-10am  DO IT!!

Core Mountain

THE SCENE: 74 and awesome!
F3 WELCOME & DISCLAIMER

I am not a professional but will try to kick your butt like one.

WARM-O-RAMA:
Do a mini version without the incline and distance or reps of all the 18 different exercise and transition stations just to go over any weird or new exercises people might not know.

Core Mountain:

Starting at the base of Juco-manjaro, do 20 reps of an exercise and then go to the next station. The road to the top is 1800 feet divided by 18 stations that’s 100 foot transitions.  The exercises and transitions are

  1. Big Boy Situps
    1. Bear Crawl
  2. Crunches
    1. Crab Walk
  3. Scissors
    1. Lunge
  4. Flutters
    1. Burpee Broadjumps
  5. American Hammers
    1. Inchworms
  6. Leg Lifts
    1. Peter Parker crawl
  7. Bicycles
    1. Bear Crawl
  8. Cross Toe Touches
    1. Crab Walk
  9. Rainbow Drops
    1. Lunge
  10. Windshield Wipers
    1. Burpee Broadjumps
  11. Cross Mountain Climbers
    1. Inchworms
  12. Heel Touches
    1. Peter Parker Crawl
  13. Box Cutters
    1. Bear Crawl
  14. Hello Dollys
    1. Crab Walk
  15. Groiner
    1. Lunge
  16. Side Crunches
    1. Burpee Broadjumps
  17. Supermans
    1. Inchworms
  18. Plank Destroyers
    1. Peter Parker crawl

We ran out of time at Cross Mountain Climbers.  Hindsight suggests that to make the full workout we would do almost no warmup and just make sure everyone knows what the exercises are while we are ascending the mountain.

MARY:

Mary, we don’t need no stinkin Mary, we’re too busy climbin a hill.

Did the COUNT-OFF & NAME-O-RAMA CIRCLE OF TRUST/BOM: on the walk back down the hill. Encouragement to live and know and use as a resource, the infinite God we know and love to get out of any pit or “stuckness” we feel we might be in. He designed all the stars and galaxies as well as the dna for every living thing and every element and atom — He surely can see a way through or out of our problems.

 

Welcome to the Jungle, we have Fun and Games!

8-6-18

Welcome and Disclaimer

Warm o Roma-

-Side straddle hop (IC*10)
-Baby arm circle fwd (10)
-Back (10)
-Mtn Climbers (IC*20)
-High knees 20 OYO

Tha-Thing-

-Mosey to Maintenance Building. Grab CMU.
Weighted crunches 30 OYO
Weighted side crunches. 10 OYO each side.

-Mosey to big pond.
Water Relay. Divide PAX into 2 teams. Relay to middle of parking lot and back. (x2)

-Mosey to AO
DODGEBALL!!
This is a workout version of dodgeball I came up with. This is just a trial run and only played for a few minutes during the duration of Welcome to the Jungle song. Regular dodgeball rules apply, except You can only Dodge with a squat jump or a burpee. If you get out, pick an exercise to do and rotate as necessary.

After not even a full round, we found the game needed to modified. If you get hit, 2 burpees. If you miss, 1 burpee.

Original version may work if we use more space in the future though.

Mary

-Flutter Kicks (IC*15)
-American Hammer (IC*15)

-Roll up/V up (Courtesy of Bartman.

CoT

BoM
– Beatitudes of Matthew. A ‘guideline’ to the Christian life. PAX challenged to evaluate where they’re at, where they need to be next, and how to get there.

Announcements-

3rd F this Saturday at the Outlook

CSAUP on 8/25

Duck Poop Deck of Death

THE SCENE:

Seven men assembled for the inaugural JUCO Wednesday morning beat down.  The rain held off and the Q tried to bring some Florida sunshine, but unfortunately could not find his Florida oranges.  The PAX had to summon energy from within to tackle the Deck of Death.

The LORD’s Prayer

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Leg and upper body stretches
  • 25 SSH  (F3 count)
  • 15 Merkins (F3 count)
  • Mosey thru PSCC

THA-THANG:

Deck of Death:
Broke into two teams to sweat it out in front of an angry group of ducks.
Groups alternate Merkins/Flutter kicks while group member runs to get a card
Exercise (reps according to card, face card-10, Ace-11)
Hearts: Mtn. Climbers (F3 count)
Diamonds: Man Makers (8 count) [The PAX favorite!]
Spades: Air Squats
Clubs: Shoulder presses w/ rocks

The two teams were neck-and-neck on card count to avoid the 20 burpees for the losing team.  Due to time limits, an IOU had to be taken for the burpees.  The Q was puzzled on what happen to the Joker cards.

COUNT-OFF & NAME-O-RAMA

Booster, Fast-and-Easy, Chaco, Trolley, Snaggle-tooth, Waxjob and Speedo

CIRCLE OF TRUST/BOM:

We were reminded of the Fellowship part of F3 and the importance of friends while balancing family, jobs, and life in general.  The Q read an excerpt of a bio of Major Stephen Reich from a recent Operation Red Wings GRT in Tallahassee:

Major Stephen Reich was born on May 22, 1971, in Cleveland, Ohio. He entered the U.S. Military Academy at West Point on June 28, 1989, and was commissioned a 2nd Lt in the U.S. Army on May 29, 1993. He was killed in action during Operation Red Wings when the MH-47 helicopter he was piloting was shot down by an enemy rocket-propelled grenade on June 28, 2005.

A plaque rests on the back of a stone bench near the Shepaug River in Hidden Valley, part of Steep Rock nature preserve. The bench and a nearby bridge were dedicated in Stephen’s honor. The top of the plaque reads: “If you would seek his monument, look about you.” The quote is derived from the monument of Christopher Wren in St. Paul’s Cathedral in London.

MOLESKIN:

The PAX is doing well.  Prayers were sent out for those gearing up for school.  Also requests made to keep those battling addiction and continued healing and recovery in our hearts.  Congrats to Trolley on his 13 year anniversary!

ANNOUNCEMENTS:

  • August 4 – 2nd F event
  • August 11 – 3rd F event