F3 Knoxville

Author: Baby Boomer

Pay Attention and Be Thankful

THE SCENE: Felt like South Beach but at least there was no lightning, thunder, or downpours.

F3 WELCOME & DISCLAIMER

Welcome to Fitness… Fellowship… Faith – In that order

Keep your distance, I have a phone for emergencies, I am not a pro, modify as needed

WARM-O-RAMA:
4 Burpees OYO; 4ct SSH (IC) x 20; 4 Burpees OYO; 4ct Tie Fighters (IC) x 11 both directions; 4 Burpees OYO; 4ct Grady Corns x 20; 4 Burpees OYO; Cherry Pickers x 5; 4 Burpees OYO

THA-THANG:

Mosey to Upper Lot by Church at Columns for Battle Buddy Relay (keep your distance though):

HIM 1 wall sits at columns while doing baby arm circles (5 forward and 5 reverse and repeat) while HIM 2 runs as fast as possible to location about 40 yards away and returns; Upon return HIMs switch and HIM 2 holds wall sit/arm circles while HIM 1 runs to location and back; Complete 4 times for each HIM

Mosey toward High School for Four Corner Action (PAX split with half running counter-clockwise while other half went clockwise to help spread out – but had to “pay attention”):

First lap did 20 reps, 2nd lap 15 reps, and so on for 4 laps

Corner 1: Squat Jacks (single count)

Corner 2: Step Up/Jump Up (by Saint Patty)

Corner 3: Plank Jacks (single count)

Corner 4: Derkins (using the curb)

Faster runners headed to Saint Patty for some chips and dips while waiting on the 6 to roll up (merkins and dips along short wall)

Mosey around to Pavilion for some pushing and pulling; PAX spread out around picnic tables and worked through 50 incline merkins and 50 table rows (alternating 10 reps at a time).

Mosey over to Detention Hill for some character builders; 10 calf raises at the top; run to the bottom; 10 squats; get back up the hill however possible (impressed by a few that Bernied up).  Repeated 3 or 4 times… but who’s counting? Guaranteed sweating across the PAX at this point for sure.

Mosey back to the AO

MARY:
PAX finished up with unlimited sets of LBCs; Flutter Kicks; BBS; and Hello Dollies

Wrapped up the fun with a Howling Circle of Monkey Humpers; PAX all performed Monkey Humpers as each member took turns counting off 5 reps; Howling ensued about half-way around the circle.

CIRCLE OF TRUST/BOM:
Encouraged the PAX through the workout to “pay attention”!

In Luke 17:11 a familiar story is captured where Jesus was teaching the disciples and noticed a group of 10 lepers nearby (socially and emotionally distanced).  Jesus called to the lepers and healed them miraculously and sent them to the priest.  The 10 were amazed and rejoiced as they ran away, but only 1 of them was “paying attention”.  And to beat all he was a Samaritan (socially unacceptable to be associated with by any “good Jew” at that time).  The Samaritan returned to Jesus and fell at His feet in worship and gave thanks for healing Him.  Giving glory and honor to the Son of God and Savior.  Only the Samaritan had the right perspective in the midst of his miraculous healing – not on what happened to him but Who had done it.

Encouraged the PAX to pay attention to the grace and mercy alive in our lives as HIMs (if we truly know Jesus as Lord and Savior) and respond with thankfulness and gratitude.  We need to give Him glory for the great things He has done in each of our lives.

MOLESKIN:
Prayer request for Goodwin (sp?) family who lost the dad (a pastor) in a driving accident – wife and 3 kids left behind; prayed for Willow the daughter Cheatsheet; and prayed for Baby Boomer’s daughter Riley who is having tonsils removed on Thursday.

Word of praise from Baby Boomer for those who prayed for his daughter Claire last week (had knee surgery on Friday) as everything went well.

Raise the roof

THE SCENE:

Cold and dry (snow clouds brewing overhead)

F3 WELCOME & DISCLAIMER

Did it.

WARM-O-RAMA:

4ct SSH IC x 20; 4ct Tie Fighters IC x 11 (balance the force); 4ct Monkey Humpers x 11; 4ct Grady Corns x 20; Michael Phelps (to loosen up the shoulders for the pain to come); Great mumble chatter… for now.

THA-THANG:

Inspired by the monthly challenge… CMU Thrust-o-rama = 50 Thrusters OYO/lap around AO/rinse and repeat 3 times; Jump Squats and LBC’s while waiting for 6 (much huffing and puffing ensued/became quiet)

Mosey down to lower parking lot for some Group Therapy… 4ct Merkins IC x 10 (led by @Code Brown) at first corner; mosey to next corner together and completed 4ct Hello Dollies x 10 (led by @Rainbow); mosey to next corner together and completed 4ct SSH x 10 (led by @Fabio); mosey to next corner together and completed 10 Burpees OYO; mosey to cloud together and completed trifecta of 20 x Big Boys/20 x LBC’s/20 x Flutter Kicks; mosey over to Pav-a-lon together and completed combo of 20 x Jump Ups/Step Ups and 10 x Table Rows; Bear Crawled our way together up the hill leading to AO from Pav-a-lon; completed a couple laps around AO with 21-man Indian Run (made certain to put @Cat Gut near the front behind QIC to keep a reasonable starting pace) – @Coolio showing the PAX the perfect “Fox-trot”; circled up at AO for some MARY

MARY:

Cooled it down with 4ct Hello Dollies x 50-something (led by @Coolio); a healthy dose of Boat Canoes (led by @Cat Gut); 4ct SSH x 20 (led by QIC); knocked out 4 Jack Webbs; and finished with a handful of Cherry Pickers and Groin Stretches

COUNT-OFF & NAME-O-RAMA

21 HIMs got it done!

CIRCLE OF TRUST/BOM:

Shared scripture that QIC has been meditating on recently in pursuit of “cleaning up my act” by living more intentional in my spiritual life, my emotional/social life, with respect to my physical health, and my financial health. Shared Psalm 127:1 and spoke about the importance of recognizing the Lord must build our “house” or we labor in vain; Reminder we each have various “houses” that we are building – our home life (house), work life (house), church life (house), and private/secret life (house).  Important to inspect these houses and be sure the Lord is the master builder and foundation.

ANNOUNCEMENTS:
Convergence and Q 101 on Sat, 2/29 at Asylum at 7am; Bring food and drink for Wesley House donations (next week last week to donate)

A Q 47 Years in the Making

THE SCENE: The ambient temp matched the day of the month; a cold 22 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
4ct SSH (IC) x 17; 4ct Tie Fighters (IC) x 17; Slow squat jumps x 4; 7 Burpees (OYO)

THA-THANG:
Mosey to Pavilion to continue warm up; 7’s with Jack Webbs by Pavilion then run over to Cloud for Tricep Press; LBC’s while waiting for 6 to roll up.

Walls of Jericho (OYO):

  1. Merkins x 7 (then take a lap around the Pavilion)
  2. Jump Ups/Step Ups x 7 (lap around the Pavilion)
  3. Carolina Dry Docks x 7 (lap around the Pavilion)
  4. Burpees x 7 (lap around the Pavilion)
  5. Big Boy Situps x 7 (lap around the Pavilion)
  6. Table Rows x 7 (lap around the Pavilion)
  7. Squats x 7 (lap around the Pavilion)

SSH and wall sits (with some spontaneous overhead claps) while waiting for 6 to roll up; Mosey back up to the AO

4 Corners (starting with 7 reps at each corner and reducing by 1 each lap)

  1. First corner do 4ct Monkey Humpers
  2. Next corner do 4ct Flutter Kicks
  3. Next corner do 4ct SSH
  4. Next corner do 4ct Pickle Pounders

Group sprint up Baby Cardiac Hill with 7 Burpees as a group at the top; Mosey back to the AO and circle up for some Mary

MARY:
To celebrate my 47th birthday… PAX did 47 x 4ct SSH led by Cheatsheet; Then Cat Gut led us down the stream with some invigorating Boat-Canoes; Finished off with 7 Man Makers on our way to 48 (but ran out of time)

CIRCLE OF TRUST/BOM:
Welcomed and named 1 FNG (Synapse)

Story about FDR greeting people in the White House with frustration because no one seemed to listen.  He greeted many dignitaries with the phrase “I murdered my grandmother this morning” but no one noticed and gave rehearsed responses like “how lovely” and ” continue your great work”.  Finally one of the guests actually heard his comment and responded “I am sure she had it coming”.

There are tons of classes at universities and colleges to teach language, speech, debate, and how to argue.  But there is very little instruction and training on listening.  Yet each one of us as HIMs need to cultivate the gift of listening to better lead and serve those in our homes, at work, and in our communities.

James 1:19-20 “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. ”

Most importantly we need to learn to listen to the Creator and Lord speaking to us…. encouragement to cultivate and work on your listening skills.

MOLESKIN:

ANNOUNCEMENTS:

The Never Ending VQ

THE SCENE: Clear and Sub-zero (for those who understand Celsius)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Knocked off the chill with 20 SSH on 4ct (IC); 30 Grady Corns (IC); 5 Burpees (OYO); 10 Hello Dolly’s on 4ct (IC)

THA-THANG:

Mosey down to the Pavilion for some 11’s (Table Rows with a jog over to the cloud for Box Jumps/Step Ups); LBC’s while we waited for 6 to roll up.  Great mumble chatter turned to cold huffing and puffing quickly.

Mosey back up the hill to the CMU station to distribute the goods.  Spread out on baseline near ball field with battle buddies to embark on a Brick Relay (in the absence of @Bunny… “it was a race!”).  HIM1 carried 2 CMU’s as fast as possible across lot to other baseline while HIM2 planked with anticipation.  HIM1 sprinted back to relieve HIM2.  HIM2 sprinted to other side to retrieve both CMU’s and return them to original baseline.  Rinse and repeat 3 more times (round 2 SSH for waiting HIM; round 3 squats; round 4 plank). LBC’s while we waited for 6 to roll up.

After brief recovery… Brick Brigade along baseline starting in CMU station corner.  5 CMU’s were passed down the line with an overhead press during each handoff to the next HIM.  Indian run to the front of the line where each HIM added 10 Merkins before joining the rest of the waiting PAX in squats.  Made it all the way across the lot to claim Victory for a brief recovery.  Repeated back across the lot for a second round.  Changed out squats for SSH’s for waiting PAX.

After stowing the CMU’s in their natural habitat… mosey over to far corner for some flutter kicks on 4ct (IC); Detecting @Coolio spying his watch, steered PAX on mosey past AO (leading him to think COT must be close) and headed up Baby Cardiac Hill for a Burpee at the top; mosey back to AO for fake wrap up with some Mary time.  Pushed through 30 American Hammers (IC) led by @Coolio followed by 15 Hello Dolly’s on 4ct (IC).

Convinced it was over… PAX mosey to far corner for Monkey Humpers (IC) led by @Code Brown.  Mosey to CMU corner for some Pickle Pounders (IC) led by @Gibbler.  Mosey to far corner to “cheerfully” complete some SSH on 4ct (IC) led by @Pom Pom.  Mosey back to AO for some Cherry Pickers to finish up.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 2:11 “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”

In the middle of their mundane, the shepherds had a divine interruption of good news.  The announcement of Jesus birth was not only a miraculous moment but the culmination of something planned for hundreds of years (see Isaiah 53).  Jesus came not just to be a carpenter or an inspirational leader, but He came to die in our place.  He came to be our Savior.  Philippians 2 speaks of His step out of divinity into humanity with humility.

Finished with a reminder of a very familiar verse and it’s lesser known neighbor… John 3:16 “For God so loved the world, that He gave his only Son, that whoever believes in Him may have eternal life.”  But keep on reading… John 3:17 “For God did not send his Son into the world to condemn the world, but in order that the world might be saved through Him.”

MOLESKIN:
This was my VQ!

ANNOUNCEMENTS:
Important reminder to always keep a cell phone with the PAX during workouts in case of medical emergency.  (followed by wise-cracks from @Coolio toward HIMs deserving of RESPECT)