F3 Knoxville

Don’t skip hill day!

THE SCENE: Rain 40 degrees. Everyone was happy to be there
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x 12 IC

SSH x 30 IC
THA-THANG:
Mosey to hill on Commerce Road

Hill Pyramid: Reps = 5-10-15-20-20-15-10-5

  • Top of hill = merkin
  • Bottom of hill = Jump lunge (each leg)

Burp Back Mountain: Partner Up

  • P1 Nur up hill and run back down
  • P2 does burpees until partner returns then flapjack.
  • Run hill twice

Brickeverest: Lunge one step then squat. Alternating legs until stop point halfway up hill.

Mosey back to AO

MARY:
8 Count Body Builders (man makers for Belding) x 10 IC. Two rounds.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
From John 6:22-59 Don’t just seek Jesus when you are needing something. He provides us more than just “bread”. He desires a relationship with you. Don’t come running to him for the candy and cookies and wander off. Have a relationship with him so that when challenges come into life you already know where to turn.

MOLESKIN:

ANNOUNCEMENTS:

A neat workout at Asylum

THE SCENE: Low 40’s at the Asylum and no rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the parking lots south of the where the shovel flag is supposed to be and gather in the southeast corner.  Start with 20 merkins, run to the next corner, 10 burpees, run to the next corner, 20 diamond merkins, run to the next corner, and 10 burpees.  Repeat once.

Mosey on the greenway toward Cardiac hill.  Stop about 5 lights shy of the intersection.  Bear crawl between each light and do 10 leg lifts at each light.  Continue mosey to Cardiac hill.  Run up the hill stopping at the corners for 20 squats and then 20 lunges.  Run to the top and do 20 flutter kicks on a four count.  Repeat once.

Mosey to the playground.  Do 3 rounds of 15 box jumps at the playground and 15 supine pull-ups on the park benches under the pavilion.

MARY:
Apollo Creed style one arm push-ups in a circle.  One arm on your brother’s shoulder and one on the ground.  5 each arm.  After completion, YHC said “that was neat”.  Not sure where that came from, but a good finish to the workout none the less.
COUNT-OFF & NAME-O-RAMA
18 PAX today
CIRCLE OF TRUST/BOM:
Ephesians 6:1. “Children, obey your parents…”.  That one is easy for the parents, but here is the tough one.  Verse 4 “Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”  YHC constantly struggles with this one.  Sometimes the kiddos don’t think I love them when I discipline them.  Make sure you are not disciplining your children when angry. Cool off for a minute first.
ANNOUNCEMENTS:
Cleveland launch Saturday. Upcoming canned food drive for Second Harvest with FIA.

Being a Light in a World of Darkness

THE SCENE: 30’s, Hard to Breathe, Great day for F3.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSHs, Cherry Pickers, Moving Warm-o-Rama: SS, Mosey, Bear Crawl, Mosey, Inch-Worm, Mosey, Bernie, Mosey to NE side of JUCO
THA-THANG:
#1 – Route 66 style grinder: 10 lightpoles along road, stopping at each one for “snacks” – 5 Wide Merkins, 5 Diamond Merkins, 10 plank Jack’s, 10 Bobby Hurley’s. (It got really quiet at about pole 6.) Mission Complete – Mosey to large lightpole in middle of NE parking lot…

#2 – “Wheel of Fortune” to boost morale: PAX form circle around pole, each approx 10 yards from pole. One by one each PAX calls out an exercise, circle completes 20 reps of said exercise before bear crawling to pole and crawl bearing back.  Rinse and repeat. (Picks: 4ct Flutter Kicks, 4ct Russian Twists, Merkins, Squats, Hello Dollies, Crabettes, Burpees (UGH), Carolina Drydocks). Mission Complete – long Mosey to creepy loading dock area.

#3 – Grab a CMU, complete 30 Woodchoppers w/CMU, 20 Squats w/CMU….Mission Complete – Mosey back to AO.

MARY:
No Time.
COUNT-OFF & NAME-O-RAMA
Bagger, Booster, Chaco (respect), Spotter, Snaggletooth, Trolley, Crotch Rocket, and Judge Judy
CIRCLE OF TRUST/BOM:
QIC shared a story of a friend “Rick” who lost his young child in a swimming pool drowning accident. At the hospital, while his child was taking his last breaths, the wife was bedside and uncontrollably grieved. When the husband arrived and came into the room, the wife’s testimony was that upon seeing her husband – who was extremely calm – she immediately felt his presence, warmth, and calmness and stated she literally changed in an instant and just knew everything would be okay.  We all know people that have that presence. They are the people you call to get Godly counsel in the midst of tragedy, the person you seek out when trouble comes. Are you that for your wife, children, friends, co-workers? I’m convinced, the only way to have that warm, inviting, calm presence (which we and others all need) in hard times is to have a deep, personal relationship with the one who will make all things right one day, Jesus.  If you have that, you can’t help but see tragedy as God does – temporary. BE that person and you will be a blessing to others and leave behind a legacy that points to Christ.
MOLESKIN:
Trolley arrived on two wheels with his gas foot thru the radiator and hair blown back but he made it.
ANNOUNCEMENTS:
Praise for Booster’s dad’s successful surgery. Prayers for all traveling in the coming days.

The Crippled Krakken

THE SCENE: 39 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab some weight, jump around and stretch something. .
THA-THANG

Ten stations

25 reps x 15 min, 20 reps x 15 min, 15 reps x 15 min

  •  Overhead sandbag sumo squats
  •  Sandbag cleans
  •  Dumbbell curls
  •  Tricep extensions
  •  Overhead press
  •  Goblet squats
  •  CMU rocky balboa’s
  •  Slam ball
  •   Dumbbell Merican  rows
  •  45 pounds flamingos

When you finish your station, take a lap and fill an empty station. If the only empty station is the one you left: tough luck, do it again.

MARY:
Who needs washboards when you’ve got pipes?

COUNT-OFF & NAME-O-RAMA
10 PAX

Mayberry, Shooter, I-beam, Butters, Cosmo, Swirlie, Bartman, Scooter, Wallball
CIRCLE OF TRUST/BOM:
PAY ATTENTION!

Recently I had a few guys approach me about starting a small group of men to discuss life issues, challenges, struggles and sharpen each other. The first few weeks I was pleased that we could talk through some major issues they were dealing with and I shared from my experiences and how my wife and I handled many of these things in our own marriage.  About six weeks later I had a conversation with my wife where she expressed that she had felt neglected, unseen, unloved and virtually ignored for about that length of time. I was stunned. I  had absolutely no idea she felt that way. As I looked back over the previous two months I realized that I had spent the majority of the time focused significantly on myself. I had several trips, went to multiple ball games, and was overall focused on my own enjoyment and pleasure. The word for today is “Pay Attention.”  Don’t allow yourself to simply coast through life doing what comes naturally. You can lose the things and the ones you love, you can damage people and you can hurt yourself if you’re not paying attention to your attitudes, actions and motivations.  It takes hard work to get back from these far off places. The work is worth it, but you’re better off avoiding them in the first place. Pay attention!

“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour.”
‭‭1 Peter‬ ‭5:8‬ ‭ESV‬‬
http://bible.com/59/1pe.5.8.esv

MOLESKIN:
Great, cold work!

ANNOUNCEMENTS:
None

Standing Tall in the Year of Drought

THE SCENE: Cloudy with temps in low 40s.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Imperial Walkers, 10 High Kicks, 10 Cherry Pickers, Little of This and Little of That
THA-THANG:
Mosey to stop sign at southeastern corner of admin bldg.  20 American Hammers.

Mosey south to roadway and head towards Lyons Bend Exit.  Stop at perimeter trail just south of exit.

We will be running on perimeter trail, going south and then east, past soccer fields and to southern ball fields.  We will do the following as we go along the trail:

  • Sprint forward four lights, then do exercise.
  • Bernie Sanders for three lights, then exercise.
  • Lunge for two lights, then exercise.
  • Bear crawl for one light, then exercise.  Then do baby crunches until others arrive.
  • Rinse and repeat as we keep moving forward on the perimeter trail but with a new exercise each time.
  • The following will be the exercises for each set of the above: 1:  5 Burpees; 2:  15 Squat Jumps; 3:  15 Merkins;  4:  15 Big Boys.

We will be at the southern ball fields when we finish the above.  Mosey to Outdoor Cathedral.  We will do 20 Bench Dips.

Mosey to roadway and go in the direction that heads south and then west.  Go to the stop sign by the road that heads toward the admin bldg.  Walk north to next stop sign on the southeastern corner of the admin bldg.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The following is from Jeremiah 17:  7-8.

“Blessed is the man who trusts in the Lord,
    whose trust is the Lord.
8 He is like a tree planted by water,
    that sends out its roots by the stream,
and does not fear when heat comes,
    for its leaves remain green,
and is not anxious in the year of drought,
    for it does not cease to bear fruit.”

We sometimes find ourselves anxious when unexpected events occur, when we lose something important to us, when we fail at something we have taken on, when bad times hit, when, as the bible verses above allude to, the “year of drought” is here.  I think of the folks out in California right now who have lost homes and possessions.  I saw one homeowner who was interviewed who said that the only thing in his home that survived the fire was a ceramic pot he made when he was a student in school.

It is at such times that we truly must trust in the Lord.  How do we trust at such times?  We must believe that comfort will come.  We must believe that God has people out there who are willing to provide support.  We must believe that God is with us.  If we can stay strong, not see merely the negative, we have strength to unite with others and rebuild.  It will take community and strength for those in California to survive the fires.  Those that are firmly planted in God will strive on despite the pain, will work through their fear, will not only take the helping hand that Americans will provide but reach out a helping hand to others.  If we can trust in God we can stand tall in such difficult times, rise above the destruction and work toward something greater than the things we have lost.
MOLESKIN:

ANNOUNCEMENTS:
AO Launch in Cleveland, TN this Saturday.  3rd F at 8:30 am at Outlook on Saturday, December 8.