F3 Knoxville

Tag: Booster

“Safety Patrol”

THE SCENE: 65 degrees and 100% Humidity
F3 WELCOME & DISCLAIMER: ✅
WARM-O-RAMA:
SSH x 12 IC

Merkins x 12 IC

Baby Arm Circles F/B x 12 IC

THA-THANG:
A. Partnered up and moseyed to backside of the Pound with CMU in tow. Partner A runs up the hill to the rock while Partner B completes the exercises and then rotate. Exercises:

300 Reverse Crunches w/ CMU

300 Overhead Squats (modified for time)

300 Presses (modified for time)

B. Moseyed to next station and completed the following:

Light Pole sprints/jog back while completing:

150 Merkins

150 Squat Jumps

150 Curls

C. Mosey back to AO and completed:

Hello Dolly’s x 10/12 (can’t remember, I was dizzy) IC

Ratchet led us in some on your side love handle eliminators…

 

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:
Talked to the PAX about the joy I have seen this week as I drop off my daughter at school. “New” safety patrol students for next year do the job with joy, fear, excitement, and a willingness to please. The “mentor” safety patrol offers advise and help and tips. It’s awesome. We need to be more like the safety patrol students- eager to try new things, eager to listen to the help being offered, eager to step out of our comfort zone. We need to be like the mentors- eager to offer sound advise and help. PAX challenged to either open car doors, mentor, or both and do it all with joy and excitement!
MOLESKIN:
Dudes got afternit today! It was cool to see the Rucker’s and hook up with them for the BOM!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

JUCO – Interlaken

THE SCENE: Beautiful sky and temp..  Humidity was cause for a quick sweat.
F3 WELCOME & DISCLAIMER 

Praise the Lord for a great event this weekend.
WARM-O-RAMA:

Cherry Pickers, Lunges, Side-straddle-hops, Side toe touches, 4-count merkins

THA-THANG:  Interlaken
Using a FIFO Sprint Train,  inter link (connect) the three lakes on campus.

While one person sprints to the next exercise station, the rest of the group does the current exercise in place.  When one person finishes the sprint he calls out “Go” to the next in line person, who then stops doing the exercise and sprints to the next station.  Upon reaching the next exercise station, begin doing the next exercise until the whole group has reached the current station.  It works best if we all stay in the same order.   Sprints are designed to be mostly on the straight aways and about 100 yards.  Exercises are:

  1. Plank hold.
  2. Leg lift hold.
  3. Squat Hold.
  4. Side Plank Star Hold.
  5. Elbows to Plank.
  6. In place Lunges
  7. Rainbow Drops
  8. Windmills
  9. Burpees
  10. Side-Raises
  11. Sizzor Kicks
  12. Flutter Kicks
  13. Windshield Wipers
  14. Imperial Walkers
  15. Bicycles
  16. Toe Touches
  17. Merkins
  18. Hello Dollys
  19. Squats
  20. Big Boy Situps
  21. Jumping Jacks
  22. Cross Toe Touches

MARY:

We made it to the third big lake about half way around and ran out of time on #13 Windshield wipers.  Sprint race back to the AO.

COUNT-OFF & NAME-O-RAMA
Archie, Bartman, Booster, Pink Eye, Snaggletooth, Crotch Rocket, Trolley,
CIRCLE OF TRUST/BOM:
Humility over Pride. https://www.biblegateway.com/passage/?search=Proverbs+18:12&version=NIV

Humility https://www.biblegateway.com/quicksearch/?quicksearch=humility&version=NASB&resultspp=25

Pride:

Tee It Up & Swing Away!

THE SCENE: 65, humid but great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 & Michael Phelps
  • Baby Arm Circles Backward X 10 & Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Squats (IC) 4 CT
  • Hand release Merkins
  • Mosey

THA-THANG:

AO Parking Lot – Dora & Hills – one partner runs up the hill while the other partner works on

  • 50 Burpees
  • 100 Merkins
  • 150 Squats

AO Parking Lot – Descending Ladder

  • 5 diamond Merkins, big boy sit-ups & Chris Loftons at each corner
  • 4, 3, 2 & 1

Clayton Performing Arts Center Overhang – 12 stations – HIMS went to each 1-2 times

  • 15 dips
  • 15 Carolina Dri-Docks
  • 40 calf raises
  • 10 lunges per leg
  • 10 shoulder taps (4 count)
  • 10 mountain climbers (4 count)
  • 10 box cutters (4 count)
  • 25 lil baby crunches
  • 15 flutter kicks (4 count)
  • 10 superman swim (4 count)
  • 15 curls each side (I brought my 25 lb dumbbells)
  • 20 bent over rows

COUNT-OFF & NAME-O-RAMA
9 HIMs & 1 Dog – Barnacle, Hawkeye, Neutron, Onesie, Pink Eye, Snaggletooth, Toto, Trolley & Booster
CIRCLE OF TRUST/BOM:

How many of you have hit golf balls at a driving range? When you have all or most of the balls, typically, we just let it rip. However, when the bucket is nearly empty, we start to focus.

We need to be like a soldier, an athlete and a farmer.  A solder is focused and purposeful.  An athlete is disciplined, committed and dedicated. A farmer has faith/hope because they are planting seeds to produce & sustain life.

God didn’t promise us an easy life but a meaningful one if we live through Him

If our life were like a clock and we were born at 7:00 a.m. and died at 11:00 p.m., on average, if you are:

20 years old, it’s 11:43 a.m. in your life

30 years old, it’s 1:17 p.m. in your life

45 years old, it’s 5:00 p.m. in your life

I turned 47 not long ago which means it’s after 5:00 p.m. in my life.

In life, we don’t know which day will be our last so we need to focus today and every day on what is important…make the call to a loved one, teach our kids lessons right away, be the person we want and need to be NOW.

We need to tee up that golf ball that we call life and focus every day or shot like it could be the last of our life!

TEE IT UP & SWING AWAY!!!

ANNOUNCEMENTS:

  • No workout at JUCO on Memorial Day, Monday, May 28 – We will go to the Asylum for a 21 Gun Salute workout that will end at the Veterans Cemetery.  Lakeshore Park is on Orchard Drive, Knoxville, TN 37919
  • Next Friday’s Q, May 26, is open as is the entire month of June – sign up today!

 

A Thumb on the Scale

THE SCENE: 68, clear, and smelling sweetly of honeysuckles.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
10x Hindurkins IC
Outhouse Run
8x Al Gore Tuck Jump
15x 4ct Crab Kicks

THA-THANG:
Mosey up to the upper parking lot at the top of Baby Everest.
A balance is set up there, so fill one side with some number of stones.
Gather at the bottom of the hill, each man does 15 reps of one exercise, then takes one stone up the hill to the balance, then mosey down the long way.
Once the balance tips, all the PAX move on to the next exercise.

Exercises:
Merkins
Star Jacks
Decline Dry Docks
4-ct Mountain climbers
4-ct Hello Dolly
Burpees! (10 instead of 15)

MARY:
10x 4ct LBC
15x 4ct Left/Right LBC
25x 4ct Flutter Kicks.
15x 4ct Monkey Humpers
Just a few seconds of shoulder taps to close it out.

COUNT-OFF & NAME-O-RAMA
8x HIMs this morning
CIRCLE OF TRUST/BOM:
In life, we have a lot of things that we have to try to keep in balance.  Work/home, food/exercise, cost/benefit, etc.  But there’s one area in which, there’s no way to pile enough on one side to balance the other, and that’s the sin/righteousness balance.  No matter how much good we try to do, there’s nothing we can do in our own strength to tip that balance in our favor.  Titus 3:5 says, “Not by works of righteousness which we have done, but according to his mercy he saved us, by the washing of regeneration, and renewing of the Holy Ghost”.  He put His thumb on the scale when he sent His Son to take the penalty for our sin through His death.
MOLESKIN:
My precision calculation of the number of stones to put in the balance ended up a little high.  But that’s OK, as someone decided to accelerate the filling of the other side by a bit.  Ended up adding burpees at the end, so it all worked for the best!.
ANNOUNCEMENTS:
Hardship Hill is THIS WEEKEND!  Can’t wait!  .

“Egg”- Frank Reynolds

THE SCENE: Polleny, 60s, humid

WARM-O-RAMA:
SSH IC x 20

Merkins IC x 15

Mikael Felps

Kraken Burpees x 10

Imperial Walkers IC x 20

THA-THANG:

  • Mosey around campus, found us a great “wall” according to Snorkel, did 1/2 Aiken Legs on it yessir
  • Moseyed on over to the hill next to sophomore hill (do we have a name for that one?)
  • While one person in the group ran up and back, one person lead cadence calls for an exercise of their choosing
  • Snorkel chose tempo merkins… Idk how many that man (ghoul) did.
  • Moseyed to a lil spot with some great benches and rails, did us some step ups and seated pullups (20)
  • Moseyed back to parking lot where we got us some sprints in, then we was done and at the AO
  • Kraken burpees and Superman swims were sprankled in there.

MARY:

COUNT-OFF & NAME-O-RAMA
8 (Ocho)
CIRCLE OF TRUST/BOM:
I recently gave a friend a call who I knew was having a tough stretch. I found out that his life is more difficult and complex than I thought. It turns out he really (his own words) needed someone to reach out to him. So, be active. Reach out to friends, if they’re fine they will let you know. If not, then listen as much as you can. I encourage you all to make a phone call on your 30 min commute, or maybe while running to the store.
MOLESKIN:
Good work today guys. I am really glad I signed up to Q. If I had not I prolly woulda fartsacked. I am grateful for you all.

ANNOUNCEMENTS:
Hardship Hill, get yur beverages sorted out