F3 Knoxville

Tag: Booster

Quality over Quantity

THE SCENE: 60 with a bit of wind (but it was 60 so who cares about the wind, right?)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X 15 (IC)
  • Baby Arm Circles X 15 (IC)
  • Baby Arm Circles – reverse X 15 (IC)
  • Cherry Pickers X 15 (IC)
  • Windmills X 15 (IC)
  • Windmills – reverse X 15 (IC)
  • Tempo Squats X 10 (IC)
  • Mosey

THA-THANG:

The first part of the workout challenged the PAX to do AMRAPs (As Many Reps As Possible) with good, QUALITY form. We stayed together throughout this portion of the workout but all did different numbers of reps. At the end of the prescribed time for each exercise, we moseyed to another location.

  • Merkins – 2 minutes
  • Sit-ups – 3 minutes
  • Burpees – 3 minutes
  • Dips – 3 minutes
  • Star Jacks – 3 minutes
  • Rinse & repeat!

Second portion of the workout included the same exercises but had us picking up the pace with 10 reps at each station as fast as possible while running to the next exercise. Our focus was QUANTITY and cardio through 1-3 cycles each.  Mosey back to the AO

MARY:

  • Box-cutters X 15 (IC)
  • American Hammers (Freedom Twists) X 15 (IC)

COUNT-OFF & NAME-O-RAMA

1 FNG – OSHA

Booster, Fins, Homer, Neutron, Pink Eye, Scrum, Stye, Sweeper, Trolley!

CIRCLE OF TRUST/BOM:

Earlier this week my wife and I became grandparents of our 3rd grand Child.  As I was holding this new born baby I came to a renewed awareness of life and how precious it is.  God made all human beings in His image (Gen 1:27) with the sole purpose to glorify Him.  In Jer 1:5  God says “before I formed you in the womb knew you”.  We as men and leaders in the community must witness to other people the importance of the “value of life” and the importance to glorify God.  If we do that people might start thinking about that again and we might influence decisions on suicide, homicide and maybe even abortions.

ANNOUNCEMENTS:
JUCO will have 2 teams for the May 19th Obstacle Course Race, a 5-hour and 10-hour team; register here for JUCO 5 or JUCO 10 – https://endurancecui.active.com/event-reg/select-race?e=51587652&rf=35c7d20882aa4c1796efedbd47fe5261&ts=E

 

What’s Tabata With You?

THE SCENE: 42 and raining… Basically the very definition of gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Q accidentally locked his keys in the car while attempting to unload equipment, causing slight delay in getting started. Therefore disclaimer was given during the first exercise…

SSH xDisclaimer
Windmills x15 IC
AGT x6 IC
LBAC x20 each way IC
Calfkiller (20 calf raise OYO, 25% run to other curb, 20 calf, 50% run, 20, 75%, 20, AYG, 20)

Mosey to a dry spot to continue warmup:
5x SuperWorm (Inchworm all the way out to full extension flat on the ground, 5 Supermans, Merkin and inchworm up)
10x 4ct Travoltas IC each side

THA-THANG:
Mosey on to the courtyard for Roll Your Own tabata.
Roll the exercise die and do 4 sets of 20s with 10s rest in between.
Best of my recollection, we had:
-Bicycles
-Star Jacks
-Crab Toe Touches
-Merkins
-Squat Jumps
-Bicycles again!
-Butt Kickers
-Burpees
-Star Jacks again! (time up after 2 sets though)

MARY:
None today, although the Bicycles hit the abs pretty well.
COUNT-OFF & NAME-O-RAMA
Only 3 PAX braved the gloom this morning.
CIRCLE OF TRUST/BOM:
Nobody got up this morning at 5:00 and decided to get out in the gloom and get better. That decision was made yesterday (or earlier!), long before the required time of action. That principle holds true in most areas of life. Make your decision ahead of time, and follow-through is that much easier when it comes time for action.
MOLESKIN:
Piece of advice for anyone who leaves keys in your car during a beatdown: Get a magnetic key holder for about tree fiddy and keep a spare somewhere in the undercarriage.
ANNOUNCEMENTS:
Hardship Hill OCR May 19th! Pray for Booster’s friend JJ (lingering surgery complications) and three of Snaggletooth’s friends to strengthen marriages.

Back From Spring Break

THE SCENE: 40 Degrees and Pure Awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 25 (IC)
  • Merkins x 10 (IC)
  • Windmills x 10 (IC)
  • Cherry Pickers x 5 (IC)
  • BAC’s F&R x 10 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

Mosey to the courtyard walls

  • Step-Ups x 10 then Dips x 10 (Rinse and Repeat)
  • Decline Merkins x 10 then Dips x 10 (Rinse and Repeat)

Mosey to the coupon pile

  • Curls, Tri-Ceps, Weighted Squats x 10 each
  • Curls, Overhead Press, Weighted Squats x 10 each
  • Run the steps with the coupon
  • Merkins x 10 (IC)
  • Rinse and Repeat.
  • Double Burpees x 5 (OYO)

Mosey to The Sophomore

  • Bobby Hurley’s x 10
  • Bernie Sanders up the hill
  • Sprint across the top
  • Bobby Hurley’s x 10
  • Mosey down and over.
  • Rinse and Repeat.
  • BBS x 10 and Plank to gather the PAX)

Mosey (with stops) back to the start

  • Stop 1, Bear Crawl 75 yards
  • Stop 2, Crunch Merkins x 10 (IC)

MARY:

  • Hello Dolly x 25 (IC)
  • Flutter Kicks x 25 (IC)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Mathew 18:21-35 – The Parable of the Unmerciful Servant (Forgiveness)

You gotta love Peter’s confidence here. How many times, Lord, should I forgive these people?   [Go ahead and open your bibles, read the passage.  Do it.]

The parable culminates with Jesus’ description of how our Father in Heaven will treat us if we continue the path of un-forgiveness. Did you catch it in verse 34?  Jesus equates un-forgiveness with jail.  That’s exactly what un-forgiveness will do to you.  You will be locked away behind anger, resentment, jealousy, pride, and selfishness.  Ironically, the offending party goes free.  The best part of this is…   You have the key to the prison.  It’s not easy, but it’s the only way out.  Start small, ask God for help.  As you kneel, ask God to forgive you for your offenses.   Lord, thank You that each day we have from You is a gift, another chance for a fresh start. Forgive us, Lord.  Help us to forgive, and to let go of the past.  Please help us to see Your strength through our weaknesses today, and then again tomorrow, and every day after.  I Jesus’ Name, amen.

Also, remember Jesus’ answer to Peter’s question.  “I tell you, not seven times, but seventy-seven times.”

MOLESKIN:
Arms, chest, legs, cardio. A little mumble chatter, no grumbling at all.   What a great group of HIM’s this morning!  The Brickyardigans showed up in force, thanks to Natty’s mad leadership skills. We got to name an FNG.  Welcome Cindy!!  It was good to be in the gloom this morning.
ANNOUNCEMENTS:
JUCO is working to round up a team for the upcoming OCR!  Interested parties contact Booster.  Keep your eyes and ears open for the next Q school happening soon at the JUCO, brought to you by the one-and-only Proton.  All are encouraged to attend the Q schools whether you’ve Q’d none or a 100 WO’s.  You will be better for it.  The PAX will be better for it.

The Crabby Bear Gut

THE SCENE: Slight Overcast 54 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 Side-to-side squats
  • Practice round of the Crabby Bear

 

THA-THANG:
30 Min A.m.r.a.p.  (5:40-6:10) of Light Pole Loop around parking lot.  Seven Light pole stations each with choice of two exercises.  50 reps of either exercise (single counts).

To get to each light pole alternate between bear crawling and crab walking.

Light Pole Station Exercises:

  • Crunches  or Empirial Walkers
  • V-Ups  or On Back Legs up Side to side arches
  • Cross Toe Touches  or On back lets up and out
  • Russian Twists or Plank Knees to Elbows.
  • Supermans or Vert Scissor Kicks
  • Bicycles or On Side Plank side raises.
  • Heel Touches or Horz Scissor Kicks

After seven light poles reached, climb the hill to the guard rail and to 5 reverse incline push ups and 5 incline push-ups.   Hit the Light Pole with a “I own you Crabby Bear Gut” and round number.

COUNT-OFF & NAME-O-RAMA
7 PAX, Booster, Snaggletooth, Scrum, Neutron, Waxjob, Toto, Trolley,

CIRCLE OF TRUST/BOM:

Be gentle and loving — Don’t be crabby or a bear!!

Galations 5:13-26

13 For you were called to freedom, brethren; only do not turn your freedom into an opportunity for the flesh, but through love serve one another. 14 For the whole Law is fulfilled in one word, in the statement, “You shall love your neighbor as yourself.”15 But if you bite and devour one another, take care that you are not consumed by one another.

16 But I say, walk by the Spirit, and you will not carry out the desire of the flesh.17 For the flesh [g]sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you [h]please. 18 But if you are led by the Spirit, you are not under the Law. 19 Now the deeds of the flesh are evident, which are: [i]immorality, impurity, sensuality,20 idolatry, sorcery, enmities, strife, jealousy, outbursts of anger, disputes, dissensions, [j]factions, 21 envying, drunkenness, carousing, and things like these, of which I forewarn you, just as I have forewarned you, that those who practice such things will not inherit the kingdom of God. 22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 Now those who [k]belong to Christ Jesus have crucified the flesh with its passions and desires.

25 If we live by the Spirit, let us also [l]walk by the Spirit. 26 Let us not become boastful, challenging one another, envying one another.

MOLESKIN:
Trying to work off the big easter feasts from our guts.  We completed almost two rounds.

Slick Bernie

THE SCENE: Mid-30s and clear.  Perfect beatdown weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tha zero burpee warmup:
-Zero Burpees OYO
-25x SSH IC
-2x Burpees OYO
-15x TN Rocking Chairs IC
-4x Burpees OYO
-30x Mountain Climbers IC (10x standard, 10x hands as far fwd as possible, 10x hands as far back as possible)
-6x Burpees OYO
-8x Cossack Squats each leg
-8x Burpees OYO
-20x 4-ct Monkey Humpers IC
-10x Burpees OYO
THA-THANG:
Mosey over behind the maintenance building
-10x on-the-wall pullups
-Circle up with CMU for Pass-The-CMU BBS
-30x curls

Put back CMUs. Then look at Weinke.
Pick up 2 CMUs each for Rock the Block Merkins:
-Plank up on 2 landscaping CMUs.
-Do 1 Merkin.
-While holding plank, Q calls direction to rock the CMUs by 90° (Fwd, Back, In, Out), then another Merkin.
-R&R until groans from PAX reach sufficient volume

Put back CMUs for realz this time.

Mosey down the road a little ways to the hill
Partner up for Dora 1-2-3 (Merkins, Squats, SSH)
Bernie up the hill, Bear Crawl down.
Except the hill is really slick from frost! Nix the Bear Crawl after the first attempt. Too hazardous.

Mosey back to AO

MARY:
Just enough time for a couple rounds of Row Your Boat, then cash out with AMRAP merkins for 30s or so
COUNT-OFF & NAME-O-RAMA
15 PAX today, including FNG Cubby!
CIRCLE OF TRUST/BOM:
Do the hard thing.  Hard things come up frequently in life.  Sometimes we look for an easy way around it.  Sometimes we avoid it or put it off.  Don’t do that.  Just like you tackle those 30 burpees in a beatdown, take on the hard thing head-on, and do it with all your might!
MOLESKIN:

ANNOUNCEMENTS:
Sign up for Hardship Hill OCR Relay!  If you need a team, just post on GroupMe.  You’ll get recruited quick!

https://www.active.com/kingston-tn/running/distance-running-races/hardship-hill-2018