F3 Knoxville

Author: Lillydipper

Beautiful Day

THE SCENE: Perfect weather, upper 60’s and sunny.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Slow Tempo Squats, 10 Arm Swings, Ten Cherry Pickers
THA-THANG:

Mosey to Playground.  All my benches:  Elevens starting with 10 Bench Jumps and 1 Decline Merkin.

Mosey to Outdoor Pavilion Close to Outdoor Chapel. Partner Up.  While one partner runs to light post in nearby parking lot, the other partner does exercises.  Then partners switch up.  Each team will do 100 Big Boys, 100 Decline Merkins and 100 Squats.

Mosey to Parking Lot by Soccer Fields.  There will be bricks piled by one cone.  Partner up again.  One partner will run with bricks to other cone, stop there and do 10 Mini Man Makers, then return.  The other partner will be exercising.  Then partners switch.  These are the exercises:  100 Bicycle Kicks, 100 Flutter Kicks, 100 Squats.

Mosey to grass across street from living quarters on southern side of park.  20 Hello Dollies in Cadence

Mosey to Stop Sign at Southeast Corner of Admin Bldg.  20 American Hammers in Cadence

Mosey to Boulder Pile.  Each man grabs boulder.  We do the following in cadence:  25 Overhead Presses, 25 Curls, 25 Rows, 25 Squats.  Run up Space Station and back to boulder pile.  Rinse and repeat on the exercises with boulders.

Mosey to Stop Sign at Northeast Corner of Admin Bldg.  20 Box Cutters.

Mosey to AO. 

MARY:
10 Table Saws in Cadence
COUNT-OFF & NAME-O-RAMA
17 with 2 FNG’s:  Hangover (Dhiren Zavere) and Contempt (Jonathan Edwards)
CIRCLE OF TRUST/BOM:
I exist.  That one is easy.  I know I exist when I am hurting after an F3 workout.  I know I exist when I have sexual urges, when I am aware of my feelings of happiness, anger, sadness, or love.  My own experiences feel me each day and I am continually aware of myself in them.  With my own inward focus, in my waking, daily routines and sleeping, I am aware that I exist.

God exists.  When I say that, it changes everything.  Henri Nouwen, a Catholic Priest and former teacher at the Notre Dame University, the Yale Divinity School and the Harvard Divinity School states that “as soon as I say ‘God exists’, my existence no longer can remain in the center, because the essence of the knowledge of God reveals my own existence as deriving its total being from his.  That is the true conversion experience.”

When I say God exists, my own life is not center stage.  God is center stage.  God is my creator.  When I say God exists, it behooves me to think of this Creator.  If I am but one creature in God’s creation, why did God create me?  What led to his desiring to create me?  Am I just some fleck that he makes and then throws aside.  Or does he want me to stay close, to listen to him, to talk to him.  If I say God exists it would behoove me to find out more about him, to read his words, to see what others think about this creator.

Henri Nouwen goes on about the implications of saying God exists:  “I suddenly or slowly find my own existence revealed to me and through the knowledge of God.  Then it becomes real for me that I can love myself and my neighbor only because God has loved me first.  . . . Once I ‘know’ God, that is, once I experience his love as the love in which all my human experiences are anchored, I can only desire one thing:  to be in that love.  “Being” anywhere else, then, is shown to be illusory and eventually lethal.

MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at Panera!

A fist of five

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, arm and leg lifts from plank position, 10 slow tempo merkins, 20 squat jumps, 10 cherry pickers
THA-THANG:

Mosey down Roadshow Run to Perimeter Trail where it goes close to Lyons Bend.  20 American Hammers (four count).  20 Hello Dollies (four count).

Mosey to Bottom of Mt. Everest.  Five Burpees then run around first tree and back to do Baby Crunches until all men have returned.  20 Box Cutters.

Mosey to Shady Area by Maintenance Bldg.  20 Flutter Kicks (four count).  20 Bicycle Kicks (four count).

Mosey to Road entering from Western Gate to Park.  Head East.  Go down hill on right by stop sign.  Thirties starting with five Merkins at bottom of hill and 25 Big Boys at top on road.  We will work up (or down) in increments of five for the exercises.

Mosey to Stop Light at Southeastern Corner of Admin Bldg.  20 American Hammers (four count).  20 Hello Dollies (four count).

Mosey to Boulder Pile.  Each man grabs boulder.  25 Overhead Lifts, 25 Curls, 25 Rows, and 25 Squats with Boulder.  Then run to space needle, going to top and back down.  Come back to boulder pile and rinse and repeat the exercises with boulders.

Mosey to AO.

MARY:
Boat canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We, as men, need to learn the art of listening.  Active Listening is harder than one thinks.  It involves truly listening to the other person without interrupting.

Mistakes of listening:  cutting the person off, thinking we know what they are saying when we truly don’t, judging the other person, interjecting our own “answer” without truly understanding the problem, belittling the problem by buttering it over, saying things like “oh, it’s alright”, “you will get over it”, “it’s not that bad”, “It’s God’s will.”

Active listening involves a true attempt to focus on the person, conveying with words, facial expression and tone that you hear, understanding and reflecting the emotions that the person is conveying.  Active listening, in fact, can include reflective listening, where we give a brief synopsis of what the person said so that they know you are there with them.

Benefits:  the person feels understood, the person is more likely to trust you, the person gains from sharing their true experience, the person is empowered, and, through the empowering, the person often figures out a solution to the problem.

We need to try this more with women.  Women often times don’t want to hear solutions when they speak to us.  They just want to be heard, to be understood.

We need to try this with our children.  When kids are understood and allowed to come up with their own solutions, they usually do a very good job at reaching the correct solution.

We need to try this in our mission work with others.  People don’t want to hear your magical answer about God or Jesus saving them until they know they are understood by you – until you respect the power in them, the beauty in them, the I am your equal if not even better in them.

MOLESKIN:

ANNOUNCEMENTS:
2nd F immediately after workout at Abridged Beer Company.

Runnin and a workin

THE SCENE: Sunny and windy, temp close to 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Burpees, 10 Tempo Merkins, Arm and Leg Raises from Merkin Position, 10 Tempo Squats, 10 Cherry Pickers
THA-THANG:
Mosey to Roadshow Run.  At top of Roadshow Run we will do 20 Merkins.  Run down stairs.  At first grassy area we do 20 Big Boys.  Run down next two flight of stairs all the way to perimeter trail.  At grassy area we will do 40 Baby Crunches.  Run all the way back up Roadshow Run.  Rinse and repeat two more times but end at perimeter trail instead of running up Roadshow Run the last time.

Mosey to trail that extends from road near North Entryway to Park and which goes all the way to the beginning of the Perimeter Trail.  We will do the following every ten lights on the trail:  Bear Crawl to first light, run next four lights, lunge to 6th light, run the next four.  Repeat until end of trail.

Mosey to Outdoor Chapel.  Elevens with Decline Merkins at Stage and Mountain Climbers at other end of chapel.

Mosey on Road going south and then east past soccer fields.  Twenty Hello Dollies before stop sign.

Mosey to Stop Sign at Southeast corner of Admin Bldg.  Twenty American Hammers

Mosey to Boulder Pile.  20 Overhead Presses.  20 Curls.

Mosey to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Six men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Remember Cap’n Crunches words about the Redwood Trees.  As tall as they are, one would think their roots go down at least 100 ft into the ground.  Yet, their roots may only go down 6 to 12 feet.  Yet these trees are sturdy and strong.  What makes them so strong?  Their roots connect to the roots of other Redwoods.  These trees stand mighty because they hold each other up.  Men, let us be mighty in the same way.  We cannot do these workouts without each other. We are HIM’s because we have each other’s backs.  Iron Sharpens Iron!!!!
MOLESKIN:

ANNOUNCEMENTS:

Hard At It

THE SCENE: Cloudy and windy, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle-hops, 10 Burpees, 15 Imperial Walkers, 10 Windmills, 10 Tempo Merkins, Planks with arm and leg raises
THA-THANG:

Mosey to the Dragon Tail.  We did Route 66 up the Dragon Tail with rabbits sweeping slower brothers back to starting point after each exercise.  The following were the exercises:

  • Squat Jumps
  • Big Boy Sit Ups
  • Shoulder Taps (each shoulder)

Mosey to Playground.  We did four corners with the following corners and exercises.  We rinsed and repeated after the first round:

  • 20 Bench Jumps at playground
  • 20 seconds of pull ups at baseball bullpen
  • 20 picnic table pull-ups in pavilion
  • 20 Star Jumps at Flag

Mosey to Pavilion.  We did totem pole with 30 seconds of each exercise, starting with first exercise, then restarting but adding next exercise on totem pole.  The following were the exercises:

  • Hello Dollies
  • American Hammers
  • Carolina Dry Docks
  • Picnic Table Pull-ups

Mosey to AO.

MARY:
20 Box Cutters
COUNT-OFF & NAME-O-RAMA
Eight men.
CIRCLE OF TRUST/BOM:
One of the inspiring F3 sayings is “I have your six.”  G-6 talked about the isolated man at our last 3rd F event.  As a psychologist, I have met many isolated men who do not feel anyone has their back.  Their confidence and zest for life are low because of it.  As humans, we need to feel support from others, know that others are there for us.  That knowledge gives us the courage to take chances, to fail, get back up, push on and finally succeed.  You see toddlers needing that support from parents when they explore.  The toddlers explore with pleasure but also look back to make sure their parents are there, are looking on, have their sixes.  As F3 brothers, lets take the “I have your six” saying as a model to commit to others, to build them up, give them courage.  We are HIMs in our workouts and out in the world.
MOLESKIN:

ANNOUNCEMENTS:
3rd F this Saturday at Outlook!

Crazy Eights and Synchronized Squats

THE SCENE: Misty and temperature in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Lateral Leaps, 10 Burpees, 10 Synchronized Squats (for Crawdad), 10 Tempo Merkins , 10 Cherry Pickers, 10 Twisters
THA-THANG:

Mosey to Dragon Tail.  We will do a Route 66 up the Dragon Tail with the following exercises:

  • Mountain Climbers (Four Count)
  • Ice Skaters (Four Count)
  • Star Jumps (Four Count)

The first person to reach the eleventh light (where a cone will be placed) should turn and sweep all men back to the starting point before we begin the next exercise in the sequence.

Mosey to Stop Sign at Northeast Corner of Administration Bldg.  Gander at the view of the river below.

Mosey to Boulder Pile by Admin Bldg Parking Lot.  We will be running clockwise on the road that goes around the Admin Bldg., stopping to perform the exercise(s) written by each cone that will be placed along the road.  We will rinse and repeat after going around the first time. The exercises to be performed at each cone are as follows:

Cone 1 (at boulder pile):  Each man picks up a cinder block weight boulder and does the following:  20 Rows, 20 Overhead Presses, 20 Curls, 20 Squats

Cone 2 (at north end of Admin Bldg parking lot):  Run up and down fire escape at Admin Bldg.

Cone 3 (a few feet from Cone 2):  Bear Crawl to Cone 4.

Cone 4 (located about 20 yards from Cone 3):  Hop to Cone 5.

Cone 5 (located about 20 yards from Cone 4):  20 Merkins

Cone 6 (Located about 20 yards from northeast corner stop sign.):  20 Squats

Cone 7 (Located on east side of admin bldg., 20 yards from northeast corner):  20 Squat Jumps

Cone 8 (Located close to sidewalk leading to front of admin bldg):  Run up steps at front of admin bldg.  Do 20 Box Cutters.  Return back to cone and do 20 lunges (each leg).

Cone 9 (Located about 20 yards west of southeast corner stop sign):  20 Diamond Merkins

The first two men to finish should split up with one man going clockwise and one man going counter clockwise to sweep all men back to the sidewalk that leads to the front of the Admin Bldg.

Mosey to Pavillion.  We will run counter-clockwise to the following locations and do the following exercises:

  • 20 American Hammers, 20 Hello Dollies, 20 Big Boy Sit-ups, 20 Bicycle Kicks

Mosey to AO.

CIRCLE OF TRUST/BOM:
Let’s face it men, we are sinners.  We screw up.  We make mistakes, saying I will never do that again, yet do it again the very next day.  Thankfully, we have a God who truly loves us.  That is so difficult to grasp.  It is easy to think of God as angry and judgmental, ready to jump all over us for our sins.  There are times in our life when we truly hurt, when we truly have messed up and we think, How could God really love me?

Yet, the Bible tells us of God’s overwhelming love for us.  God made and truly loves every inch of you.  Ponder on that today.  God cherishes you.  Thinks about that one.  God is always with you.  Huh, really?  Yes, he is always there, always walking with you.  And this God is a God of grace, all powerful, yet willing to die on the cross for you.  So walk on with that knowledge, that God is fond of you, has your back, and is always there.

ANNOUNCEMENTS:
Upcoming 3rd F Event will be at Outlook, 8:30 am on March 24.  Praise that Crawdad’s MRI was negative for any tumors!!!!