F3 Knoxville

Author: Bobbitt

BoBBit’s Baseball Beatdown

THE SCENE:
8 HIMs (including 1 FNG) relishing in the refreshing spring-like 59 degrees that tantalized the imagination with anticipation for the exhilarating scent of blooming flowers, baseball, and cut grass. I can FEEL it!

F3 WELCOME & DISCLAIMER
Rendered dutifully.

WARM-O-RAMA:
QIC served an assortment of the following:

  • SSH (x15)
  • Willy Mays Hays (OYO)
  • Tempo Squats (x10)
  • Tempo Merkins (x10)
  • Grady Corn
  • Chattanooga Cherry Pickers ®
  • LBAC Forward
  • LBAC Back
  • Cherry Pickers of the Knoxville variety (x5)
  • SSH (x10)

Let’s mosey!

THA-THANG:
Spring is in the air and just around the corner which means so is MLB Spring Training (first games begin Feb 24!!! Go Cubbies!). Time to get in shape for baseball season (…or maybe just hotdog and beverage curls)! PAX partnered up and grabbed CMUs to head to the semi-(meaning not so much)-symmetrical diamond in the mall parking lot. Each pair took a base. Completed 30 reps of the of the first exercises below and traveled to the next base. When HIMs complete 4 bases and 4 travels, they score one run and are to take a victory lap around the parking lot. Rinse and repeat completing 30 reps of the second exercise. Exercises were as follows…

  • First Base – Single Arm Rows and Heavy Squats | Travel = Heavy Lunges
  • Second Base – Heavy BBS and CMU Swings | Travel = Riffle Carry
  • Third Base – Merkins and Derkins | Travel = Farmer Carry
  • Home – Curls and OH Press | Travel = Block Bear
  • Victory lap.
  • Repeat.

Mosey to the flag.

Bonus: Bobbitt’s Baseball Beatdown Playlist…

  • “The Boys Are Back In Town” – Thin Lizzy
  • “Centerfield” – John Fogerty
  • “Saturday in the Park” – Chicago
  • “My Oh My” – Maclemore & Ryan Lewis
  • “Green Onions” – Booker T. & the M.G.’s (Sandlot anyone?)
  • “Fortunate Son” – Credence Clearwater Revival
  • “(I Can’t Get No) Satisfaction” – The Rolling Stones (not played for time)
  • “Start Me Up” – The Rolling Stones (not played for time)

MARY:
No time for Mary …to the dismay of Mary, Tuba, and YHC (YHC owes doubly in promised Prone Rows).

CIRCLE OF TRUST/BOM:
YHC has been reading a book called The Second Mountain by David Brooks (NYT columnist). In it, he talks about many people who had reached the peak of what we would call success and were surprisingly not satisfied. When we look at the most successful in our culture, there is rampant drug and alcohol use as well as broken relationships that reveal people’s dissatisfaction. He goes on to describe people who had descended what he called the first mountain and began ascending a second mountain with different values. This mountain is about losing one’s self in serving others. He notes that people on this mountain of life were achieving real happiness in their lives.

It is not hard to see the Christ-like example in this concept.

In Philippians 2:3-4 (ESV), Paul says, “Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”

In the TV series Band of Brothers, Major Dick Winters comments that it wasn’t hatred that caused most men to fight, but love; love for their brothers, love for their families back home, love for their country. While YHC was unable to find the direct quote, Stephen Ambrose picks up this theme. He says, “They found in combat the closest brotherhood they ever knew. They found selflessness. They found they could love the other guy in their foxhole more than themselves. They found that in war, men who loved life would give their lives for them” (Ambrose, Band of Brothers: E Company, 506th Regiment, 101st Airborne from Normandy to Hitler’s Eagle’s Nest). In war, when these men found themselves in an incredibly difficult and demanding situation, they found the peak of human achievement: self-sacrificial love.

Abraham Maslow’s hierarchy of needs, which progresses from physiological needs, safety, Wi-Fi, love and belonging, Starbucks, and esteem, culminates with “self-actualization” and ultimately does not reach far enough. YHC would like to suggest that self-transcendence, getting beyond oneself, is the true pinnacle of human achievement.

What does this mean?

Examine your “why”. Why do you get up in the morning to post at F3? YHC admittedly started to feel good about what he saw in the mirror for once. Then to impress his M. Only recently has it occurred to YHC to get better in order to better serve the people around us. This comes down to even naming the people we care for as we take another step, do another rep. To whom will you dedicate your next burpee? It’s not about you anymore.

MOLESKIN:
We’re excited to welcome our newest FNG, Cross-Check! YHC is overcome with jealousy for such a cool name. We were also excited that Booster came over to join us! Coffeteria was enjoyed afterward. Mathlete passed out helpful cards to track the KickFlip challenge. See him to get yours. Fun was had by all!

ANNOUNCEMENTS:

  • CSAUP @ Asylum Feb 26 (See Slack for details and to register)
  • Family Workout March 5 @ The Project (9am? …I think. See Slack for details.)
  • OTB Runs M/W/F (See Slack for details)
  • Sign Up to Q! (See Slack for…you get it.)

Building Santa B.O.M.B.S. at The Project

THE SCENE: Mostly cloudy with a brisk temperature of 34. Wind NNE at 1.243 mph. 94% percent humidity with the barometer reading at 30.12. …or just kinda chilly.

F3 WELCOME & DISCLAIMER:

Done with enthusiasm as always…

WARM-O-RAMA:

  • SSH (x10)
  • Willy Mays Hayes (x10)
  • Tempo Squat (x10)
  • FLBAC (x10)
  • RLBAC (x10)
  • Grady Corn (x10)
  • Chattanooga Cherry Pickers (x10…stressed finger form)
  • Knoxville Cherry Pickers (x…??? gotta pick up what was left on the ground)

THA-THANG:
Mosey to dip bars. Group 1 pull-ups (x20). Group 2 plank. Flapjack. Then mosey to Amphitheater.

Commence building Santa B.O.M.B.S.

Partner up. Pax 1 does exercise while Pax 2 runs up the hill to the North Pole. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps were:

  • 50- Burpees
  • 100- Overhead Claps (I mean…where else do you get an “O” for “bombs”, am I right?)
  • 150- Merkins
  • 200- Big Boy Sit-ups 
  • 250- Squats

PAX completed B.O.M.B.S. then moseyed for another round of pull-ups and planks.

MARY:

  • Tuba – Prone …wait! He faked us out! Basilisks in honor of Biohack (x10)
  • Rocket – starfish (x10)
  • Three-Peat – 4 count Merkins (x10 because 150 was not enough!)
  • Snaggletooth – LBCs (x10)
  • Slappy – Freddie Mercury (x10)
  • Bobbitt – Flutter Kicks (x10)
  • Kick – Plankettes (x10)

CIRCLE OF TRUST/BOM:

Something happened a few weeks ago.Tons of people in Chattanooga and some up here were posting pictures of a sunset. It was phenomenal! It wasn’t as good as being there, though. Yet it’s clear something amazing happened.

Something amazing happened 2,000 years ago at Christmas. We may not have been there but the evidence that something that changed the course of history exists.

We tend to lose the wonder somewhere  along the line, however. Busyness is one reason. Distance in time is another. Our analytical thinking is one thing that gets in the way that we don’t often notice. We like to dissect things until we’ve destroyed them. We enjoy music until we break it apart to study it. We enjoy art until we analyze it to death.

YHC’s and his M were driving along 40 and noticed two random Christmas trees on the side of the road. They are fully decorated and look nice. While YHC wanted to figure out who put them there and why, the M commented, “Why do we have to understand it. Just enjoy it.”

YHC heard about a church that was again going over the Virgin Birth. A young teenager came out of the kitchen in the middle of the argument and said, “It’s just so beautiful, it has to be true.” The argument stopped and the adults in the room wondered why they were even arguing.

What does it mean to recapture the wonder of the simple truth of Christmas. God became man. Deity became humanity. The almighty stepped down from his throne and was willing to become a defenseless baby for this daring rescue!

This Christmas, what does it mean to recapture the wonder of the Nativity; to stop analyzing and dissecting, how to hear the surprising message only revealed, not to kings but ti simple shepherds. “It’s just so beautiful, it has to be true.”

MOLESKIN:

  • YHC considered Wallpees as a tribute to Mathlete but then remembered “if you can’t do it, don’t Q it.” Not today.
  • Tuba promised a Christmas gift of many Prone Rows in his appreciation for the generosity of reps. YHC was giddy.
  • Coffeteria at Dunkin followed.
  • Fun was had by all.

ANNOUNCEMENTS:
Hike at LeConte tomorrow. Leaving from Hardin Valley Dunkin at 5:30. See Slappy for details!

KickFlip to bring the Yule-Tide pain on Christmas Eve Eve.

 

Welcome Back Dora – Lo hicimos!

THE SCENE: A cozy 34 with minimal cloud cover and a 6mph northeasterly wind.

F3 WELCOME & DISCLAIMER
Check and check!

WARM-O-RAMA:
SSH (x10)
Willie Mays Hayes (x10)
Tempo Squats (x10)
Cherry Pickers (of the Knoxville variety) (x10)
FLBAC (x10)
RLBAC (x10)
Cherry Pickers (of the Chattanooga variety – if you don’t feel it in your fingers, it’s a modification!) (x10)
Grady Corn (x10)
SSH (x10)

Mosey to the track.

THA-THANG:
Pax partner up for a Two-Man Dora with a lap around the track in between each round! Partners complete reps collectively. One pax traveled from sideline to cones at the center of the football field and back, the other works the reps, then flapjack. Once total reps complete, both HIM’s take a lap.

Round 1 – 150 Merkins | Travel: Imperial Walkers | Lap
Round 2 – 150 BBS | Travel: Lunges | Lap
Round 3 – 200 Squats | Travel: Bear Crawl | Lap
Round 4 – 150 American Hammers | Bernies | Lap
Round 5 – 150 Carolina Dry Docks | Grapevine | Lap

Mosey to the flag for Mary.

MARY: Dealer’s Choice
Bobbitt – LBCs (x15)
Borg – Freddie Mercury (x20)
Tuba’s back row thingies that cause YHC to regurgitate his morning coffee (x20)
Mathlete – Hello Dollies (x25)

CIRCLE OF TRUST/BOM:
YHC discussed the difficulty of having to talk about death to someone who was dying. Shared about experiencing doubt, fear, and hesitation. Often we are asked to do hard things that create this kind of reaction in our lives.

YHC also discussed a podcast in which a pilot in training had lost an engine and the plane started going out of control. The trainer simply came over the coms and said “Kick its @$$” (pardon YHC’s crudity) to which the pilot responded by mustering up a ferocity to quell the fear and take control of the plane.

F3 has been the primary place that YHC has learned to recognize the voices of hesitation and doubt, primarily when the alarm goes off to head to the gloom. It has also been the place to recognize the voices of other pax that speak truth and encouragement in the face of doubt.

Romans 5:3-5 says, “And not only that, but we also boast in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope…”
We know how this works

We know how this works. The more we do difficult things, the more we experience endurance. The more endurance, the more character. The more character, the more hope. However, Paul continues…


“…and hope does not disappoint us, because God’s love has been poured into our hearts through the Holy Spirit that has been given to us.”

We not only need learn to listen to the lies of doubt, worry, and hesitation, we need HIM’s around us to help us hear otherwise and “Kick its Boutté”, but we also must learn to listen to the Spirit within us. This is an assurance of God’s work within us which fortifies and strengthens our hope.

MOLESKIN:
You know things are getting severe when Snaggletooth lets out the “Cha-hoo!” Borg noted that one should refer to the King James Version of Luke 14:5 if bothered by YHC’s crude language. It’s been a while since the Project has done a “do do do do do Dora!” YHC was happy to provide her welcome return. “We did it!” Fun was had by all.

ANNOUNCEMENTS:
Operation Christmas Child boxes were distributed to fill and return by Thursday. The Oak Ridge Christmas Parade will be Saturday, Dec 11 from 6-8pm. All F3 men and families are welcome to participate and hand out candy and F3 flyers.

Kick-Flip & Bobbitt’s Heavy Co-Q

THE SCENE: Comfortable 65 under the porch with the relaxing sound of continuous precipitation.

F3 WELCOME & DISCLAIMER
Bobbitt was so excited to begin that the welcome and obligatory F3 disclaimer were forgotten …but still in our hearts forever.

WARM-O-RAMA:

  • SSH (x15)
  • Tempo Squats (x10)
  • Tempo Merkins (x10)
  • Forward Fold (OYO)
  • 3rd Grade Exercise (up-tempo version of a Knox cherry picker with added life-affirming clap)
  • LBAC (x10)
  • rev-LBAC (x10)
  • OH Clap (x10)
  • Chattanooga Cherry Pickers (emphasis on working those fingers)
  • SSH (x15)

    THA-THANG:
    Kick-Flip lead the pax to the rear awning with CMUs for competitive team PT.

Break into two teams and spread out ~100 ft. In between the teams are 8 cones – half are standing up and half are laying down. Two teams race each other. One team is trying to knock all the cones down, the other team is trying to stand all the cones up. Individuals pull a card, do the exercise, then sprint to the cone and knock one down or stand one up. Continue until all cones are up or down – or until all cards are used. Exercises were:
– 30 CMU Curls
– 15 Heavy Freddy (4-ct)
– Single arm row, 10 each
– 15 Heel taps
– 16 Lunges
– 20 heavy LBCs
– Uneven Merkins 10 each side
– 10 BBS + Press
– 30 Calf Raises
– 15 Heavy American Hammer (4-ct)
– 20 Alpos
– 20 Overhead Squats
– 20 Good mornings
– 25 Shoulder press
– 20 CMU Swings
– 25 Squats
– 25 Tri extension
– 10 Burpee Jumpovers
– Single arm Shoulder press 10 each side
– 5 Blockees
– 20 Wide Derkins
Completed 3 rounds before time was up.

MARY:
With 2 minutes remaining pax did circle-o-mary with 20 LBC, 10 starfish, 30 Freddie Mercuries.

COUNT-OFF & NAME-O-RAMA
6 HIMs. 0 FNGs.

CIRCLE OF TRUST/BOM: Do The Next Right Thing
Bobbitt shared that he’s experienced major life changes in becoming a pastor that did not happen all at once. In his experience, he did not set out to be a pastor but after walking through a series of open doors wound up changing careers and cities.
Many people experience decision fatigue, especially in the evenings after making many throughout the day. Decisions are even harder when we can only see the big picture or can’t see the big picture at all. However, no decision is always a bad decision (quote from a colonel/uncle).
In Acts 9, Saul encounters the Lord on the road to Damascus. Instead of telling him he would become an apostle, he’s told to go into the town and await instructions; the next step. Often after Jesus healed a person they were only given the next right thing to do. “Show yourself to the priests.” “Take up your mat.” “Go home.” In our life and in our spiritual journey, God seems to be more interested in us taking the next right steps rather than making giant leaps.
1. Doing the “next right thing” develops faith. We can see the spiritual path better in the step-by-step approach.
2. Doing the “next right thing” develops faithfulness. Showing up each day and doing the right things proves that we are dependable.
3. Doing the “next right thing” develops character. As we continue with the small things, we become able to handle the big things.

Pax prayed for several families who had suddenly lost family members this week.

MOLESKIN:
Props were given to Mathlete for carrying the weight of his team. Additional props were given to Kick-Flip for tossing the other team’s weight down the hill. Fun was had by all!