F3 Knoxville

Author: Fins

Good Ole Deck of Cards

THE SCENE: Little warm, but no rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LB Arm Circles x12 Forward IC
LB Arm Circles x12 Reverse IC
Michael Phelps for a few seconds
Cherry Pickers x10 IC
Squats x10 IC
Bodybuilders x2 IC (to make sure everyone knows how to do them)
THA-THANG:

We did a deck of cards, all the way through. The number on the card equals that amount of reps, face cards are 10 and Aces 15. I pulled 4 cards at a time and after each round of 4, a different person called out cadence for 10 SSHs.

Spades = Squats
Clubs = BBS
Diamonds = Merkins
Hearts = Bodybuilders
Jokers = Run to scrapyard and do 5 pullups, 10 dips, and 16 (8 each leg) step ups.

We then did 11s across the grinder with dips and flutter kicks in cadence.

MARY:
Box Cutters x20
Side Crunches x10 each side
Side tri rise x10 each side
BBS x20
Plank knee circles led by Pinocchio
Little baby crunches to cash out

COUNT-OFF & NAME-O-RAMA
9 Men strong!
CIRCLE OF TRUST/BOM:
Lately things have been going great for me. I got my CPA license, got a big promotion at work, got a nice raise, scheduled a couple vacations for next year already, took a couple vacations this summer. Things are going really well. When I read the Gospel yesterday, it happened to be Matthew 6:19-23. Verses 19-20 read: “Do not store up for yourselves treasures on earth, where moth and decay destroy, and thieves break in and steal. But store up treasures in heaven, where neither moth nor decay destroys, nor thieves break in and steal. For where your treasure is, there also will your heart be.” This got me thinking of the story of Job and how he had it all. He had money, a family, status, and all of these other great, earthly things. Satan believed that if Job lost all of these things that he would stop worshiping God. Even after Job lost all of his money, his family was killed, and he lost his health and became ill, he still praised God. We all need to remember, no matter how wealthy we become or how great out earthly possessions are, to focus on God and where our true treasure lies.
MOLESKIN:
That beatdown was brutal. Thanks to everyone there who helped me call cadence! Doing 101 bodybuilders sure wears you out…
ANNOUNCEMENTS:

On the Fly

THE SCENE: Pretty much perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Cherry Pickers x8 IC
Quick run down troll bridge and back around

THA-THANG:

Do Suicides on the grinder. Run to the first cone and back, do exercise number one, then first cone and back and second cone and back, exercise number one and two, and so on for 6 cones total.

  1. Goblet squats x10
  2. American Hammers with CMU x20
  3. CMU press into Tri x10
  4. Overhead CMU Flutter Kicks x20 (2 count)
  5. CMU Swings x10
  6. Burpee Curl Press x10

Once done with that, do 11s. Dips at the pavalon and pull-ups at the scrapyard.

Sprints from the scrapyard to the bathrooms with 15 BBS at one side and 10 merkins at the other.

MARY:
Woodshack led us in Captain Thors up to 8-32
Side Tri rise x10 on each side
Box Cutters x25
Little baby crunches until time, about one minute.

COUNT-OFF & NAME-O-RAMA
14 Pax showed up this morning with one FNG, Six Pack!
CIRCLE OF TRUST/BOM:
Many people make goals and think that they are on the right track to reach those goals when, in reality, they are doing all of the wrong things. At one point when I was trying to get fit, I thought I was eating really well. There was a day or two when I was really busy or had some other excuse and I stopped for food, but I wrote those off as unimportant because overall I was doing good. When I looked at my bank account, I realized that I had a lot more fast food than I thought. Because my focus was on the few good things I was doing and I made excuses for the many bad things, my mind believed that I was on track. I encourage you to not only make goals, but to examine your progress on those goals in a realistic way. Spend 5 or 10 minutes focusing only on your progress towards those goals and do it often.
MOLESKIN:

ANNOUNCEMENTS:
3rd F on Saturday after Asylum beatdown.

Mt. Suckmore Fun

THE SCENE: warm, wet, and muddy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Tempo Squats x12
Cherry Pickers x10 IC

THA-THANG:

Each person grab a partner and one CMU between the two of you. Slingshot to Mt. Suckmore (partner 1 does 5 squats while partner 2 is running with the CMU. Partner 1 runs to catch up and they switch).

Partner 1 does bears and blocks up Mt. Suckmore and 3 burpee presses at the top, then goes back down and runs to the playground. When partner 1 gets back, partner 2 runs to Mt. Suckmore and does the same. Partner 2 does the following exercises at the playground until relieved by partner 1:

  • Burpee Pullup x5
  • Diamond Merkin x10
  • Squat Jump x15
  • Wide Merkin x20
  • Lunges x26 (13 each leg)
  • BBS x30

Continue repeating this until time, then we all ran back to the AO together.

MARY:
Not much time left, but we did get in 18 boxcutters IC before 8.
COUNT-OFF & NAME-O-RAMA
8 men strong
CIRCLE OF TRUST/BOM:
I saw this on Facebook the other day and I think it says it all:

“Monday doesn’t suck. The weather doesn’t suck. Your job doesn’t suck. Your partner doesn’t suck. Your negative mindset sucks. Your lack of self-worth and self-love sucks. Stop complaining about what’s missing from your life and go manifest the crap out of your dreams.”

MOLESKIN:

ANNOUNCEMENTS:

Hungry Hungry HIMs

THE SCENE: Perfect weather, dry and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20
LB Arm Circles x12
LB Arm Circles Reverse x12
Little of this, little of that
Squats x15
Go to baseline and job across parking lot
Butt kicks back to second sign then jog rest of way
75% run to far side
100% run back
THA-THANG:
Thanks to Woodshack for the idea and providing all necessary equipment for this Q!

We played some modified hungry hungry hippo. There were four teams of 3 people (one team of 4) spread equidistant from the center.  Everyone did a wheelbarrow to the center and grabbed 4 tennis balls to throw back to their cone, then completed the wheelbarrow back. The whole team did 20 reps of each exercise on the tennis balls (15 reps if you got the orange tennis ball) and then returned the tennis balls to the center and repeated. While doing the wheelbarrow, the other member of the teams would hold Al Gore or a plank.

There were 21 tennis balls with different exercises on them and two orange tennis balls that were 15 bodybuilders. Each team got the orange balls at least twice.

MARY:
Boxcutters x20 before time was up
COUNT-OFF & NAME-O-RAMA
13 men crushed it this morning with no FNGs
CIRCLE OF TRUST/BOM:
Catholics have mass every day of the year and therefore have specific Bible readings every day of the year. Here is the Gospel for this morning:

Luke 15:1-10

The tax collectors and sinners were all drawing near to listen to Jesus, but the Pharisees and scribes began to complain, saying, ‘This man welcomes sinners and eats with them.’ So Jesus addressed this parable to them. ‘What man among you having a hundred sheep and losing one of them would not leave the ninety-nine in the desert and go after the lost one until he finds it? And when he does find it, he sets it on his shoulders with great joy and, upon his arrival home, he calls together his friends and neighbors and says to them, ‘Rejoice with me because I have found my lost sheep.’ I tell you, in just the same way there will be more joy in heaven over one sinner who repents than over ninety-nine righteous people who have no need of repentance.

Or what woman having ten coins and losing one would not light a lamp and sweep the house, searching carefully until she finds it? And when she does find it, she calls together her friends and neighbors and says to them, ‘Rejoice with me because I have found the coin that I lost.’ In just the same way, I tell you, there will be rejoicing among the angels of God over one sinner who repents.

These passages also remind me of the prodigal son. You see, we all want recognition and it makes us feel good when we are celebrated and told that we are doing a good job. But if we are not careful, we start to get jealous, just as the son who stayed with his father. If we think of the sheep in the passage above as humans, do you think that none of the 99 would be jealous? They did what they were supposed to do, but this other sheep that went off and got lost is getting a party because it came back.

The Bible also tells us that the man who puts money in the collection basket when everyone is watching him and making sure that they know he is contributing has his reward. That feeling he gets from the admiration of others is his reward. We must remember that our reward is in Heaven, and we must rejoice when one of our lost brothers or sisters comes back into communion with us. We should be the ones organizing the party, not the ones getting jealous because someone who was lost is getting that recognition.

MOLESKIN:

ANNOUNCEMENTS:

Bodybuilders in the rain

THE SCENE: About 70 degrees and some nice steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each way IC
Little Michael Phelps
Squats x20
Cherry Pickers x10

THA-THANG:
Do the following exercises at the pavalon:

  • Bent over rows x10
  • Mr. Spectacular x10
  • CMU Curls x15
  • Goblet Squats x20

Then bear crawl across the whole grinder. If you walk or can’t go any further, do 15 burpees and jog to the end (I believe everyone made the bear crawl). Next, do the following exercises at the scrapyard:

  • Pullups x10
  • BBS x20
  • Dips x15
  • Flutter kicks x15 on 4-count

Run down the path to the road and do 5 bodybuilders, then run back around to the pavalon and rinse and repeat. Instead of the bear crawl, lunge to the far edge of the bathrooms and jog the rest of the grinder.

MARY:
Box cutters x30
Captain Thor to 5×20
Protractor (Thanks Snorkel!)
Cash out with some LBCs for 30 seconds
COUNT-OFF & NAME-O-RAMA
11 men strong this morning
CIRCLE OF TRUST/BOM:
Lately I have had failure on my mind. I lost 30 pounds in my first four months of F3, now I’ve gained some of that back and have not hit my goals. So I feel failure. I failed a couple CPA exams already. Failure. I haven’t really prayed much at all in the last year or two. Failure. But the biggest failure came on Tuesday when we had to put our 2 year old cat down. My wife is an animal lover and especially loved this little cat. She has been depressed and crying for two days now. I can’t help but feel like a failure as a husband because I can’t make it better. Nothing that I say or do will make her feel better or stop her from being sad. But I realized that what I need to do is offer it all up to God. I’ve prayed more in the last two days than I have in the last two years. I’ve been praying for peace for my wife and that led to praying about all of the other things that make me feel like I have failed. I encourage you men to turn to God earlier than I did. Anytime you feel like you have failed, offer it up to God and have a conversation with him. We sometimes feel like it is all on us when in reality, all we have to do is turn our eyes to heaven for some help.
MOLESKIN:

ANNOUNCEMENTS:
Bomb Shelter anniversary Q next Saturday with a “Keep Blount Beautiful” trash pickup on the greenway at 10 for anyone who is available. Also, we have the F3 olympics coming up on November 3rd with a bunch of events that weekend.