F3 Knoxville

The hills!

THE SCENE: Beautiful, comfortable weather at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around campus for a warmup and head towards JUCOnte.
THA-THANG:
Hill repeats.  Run hard up and recovery down.  Repeat 5 times at JUCOnte.

Mosey over to JUCOmanjaro for more fun.  Up to middle cul-de-sac once, recover down, run to the top (gotta get that Strava segment!), and recover down.  Repeat two more to the middle and mosey back to campus.  We found the JUCO PAX nearby and moseyed back to the shovel flag for some Mary.

MARY:
See JUCO backblast
COUNT-OFF & NAME-O-RAMA
6 runners
CIRCLE OF TRUST/BOM:
See JUCO backblast
MOLESKIN:
We all got around 5 miles and 1000 feet of elevation gain today.  Nice work!
ANNOUNCEMENTS:
Brolympics Nov. 9th

Guest Q Surprise

THE SCENE: The Project…is this fall weather?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

None. Just started running.
THA-THANG:
Merkin Mile:  stopped every 1/4 mile and did 25 merkins.  Out and back to end back at the shovel flag.

Tabata:  20 seconds on, 10 seconds off, 8 rounds each

  • SSH
  • squats
  • plank
  • jump squats

Shoulder blaster.

Merkin pyramid:  Run from pole to pole in main parking lot.  Start with 1 merkin and increase by 1 after each run.  Start decreasing back down when Q calls it.

MARY:
Big boys
COUNT-OFF & NAME-O-RAMA
6 PAX with 1 FNG:  Man o’ War
CIRCLE OF TRUST/BOM:
Story of Nehemiah rebuilding the wall.
ANNOUNCEMENTS:
Brolympics November 9th.

Doubtfire is trying to get us assaulted

THE SCENE: Beautiful clear morning, cool like a cucumber out of the fridge on some soft white bread with mayo.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to get the CMUs that Doubtfire hid in the woods and tried not to get  assaulted in the process by the weirdos that live in the woods.
THA-THANG:
Do exercises then run a 1/4 mile lap, repeat

  • 10 Merkins
  • 15 curl and press w/CMU
  • 20 dry docks
  • 25 squats
  • 30 plank jacks

repeat

return CMUs to Doubtfire’s special place and do some bear crawls, some pommel horse things, pull ups, and Bernie Sanders on the way back to the AO.

MARY: 

53 LBCs on 4-count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“That is why a man leaves his father and mother and is united to his wife, and they become one flesh.”
‭‭Genesis‬ ‭2:24‬ ‭

“However, each one of you also must love his wife as he loves himself, ……”
‭‭Ephesians‬ ‭5:33‬ ‭

BE ONE WITH YOUR WIFE.

MOLESKIN:
It’s been 2 1/2 weeks since I last worked out at F3. I felt it. Got lapped but was happy to back out.
ANNOUNCEMENTS:
Goliath at the Gorge 10/18-19, Brolympics 11/9,

 

Durn Curmudgeons

THE SCENE: Sunny, temps in low 70s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Plank raises, 20 Plank Jacks, 10 Rockettes, 10 Cherry Pickers, 8 Wide Arm Circles Forward and Backward
THA-THANG:
Mosey to stop sign on northeast corner of Admin Bldg.  We will go back on the road that semi-circles around the Admin Bldg stopping at various cones to do exercises.  The exercises at each cone are as follows:

  • Cone 1:  10 Burpees.  Then, Barry Sanders to Cone 2.
  • Cone 2:  20 Big Boys.  Then Bear Crawl to Cone 3.
  • Cone 3.  20 Squat Jumps.  Then Mosey past parking lot to Cone 4.
  • Cone 4:  20 Imperial Walkers (both legs = 1).  Then Sprint to Cone 5.
  • Cone 5.  20 Squats.  Then Hop to Cone 6.
  • Cone 6.  20 Merkins.  Then Mosey to Cone 7
  • Cone 7:  20 Hello Dollies (4 count), 20 Iron Mikes, 20 American Hammers, 20 Dying Bugs, 20 Flutter Kicks

Mosey to Shaded Area near Park Entryway off of Northshore.

40 Baby Crunches

Mosey to Bottom of Mt. Everest.  40 Baby Crunches.  Then run up to top of Mt. Everest.

Rinse and Repeat on the 7 cone run on the road that semicircles around the Admin Bldg.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.
CIRCLE OF TRUST/BOM:
Helping the Curmudgeons of the World

As HIMs we try to help others in our community.  Some folks take our help graciously.  Others do not.  Some people are mighty difficult to help.  I have been giving a number of messages about helping such “hard to help” people.  Helping difficult people, the curmudgeons of the world, is hard.  If we can trust that God is also working with them, it might make it easier for us.  Our efforts may not reap rewards quickly.  Rather, we might be planting a seed that will lead to blossoming that is very slow to come.

Furthermore, we must remember that we are sinners ourselves.  The curmudgeon’s pride, disrespect, and lack of kindness may be sinful but that does not make us somehow superior to the curmudgeon.  In fact, the curmudgeon might be able to offer us something that helps us to grow as humans.

A wonderful illustration of how Curmudgeons can involuntarily be helped by others and help others as well is the book A Man Called Ove by Fredrik Backman.  Ove is a true curmudgeon.  He can be downright rude and cruel to others.  He is 59 years old, has been forced to take retirement, and is pissed about it.  He hates life and wants out of it.  We find out, in the book, that the one person whom he did allow to get close to him was Sonja, his wonderful wife.  She saw beneath his outward stiffness.  But we also learn that Sonja has died of medical causes.

Ove contemplates and tries various ways to kill himself in the book.  But they are foiled by heaven, fate, or crazy people in his life that he just can’t get away from.  Two of those people are Patrick and Parvaneh, new neighbors who back up their U-Hual right over Ove’s mailbox.  Others are an overweight neighbor named Jimmy, a diffident mailman named Adrian, a flamboyantly gay young man named Mirsad, and a crazy cat that keeps on coming around Ove’s house when Ove would like it to go the hell away.  Ove begrudgingly helps each one of these characters (or animals in the book).  He feeds the cat and finally allows it to come into his home.  He helps Jimmy get a job.  He teaches Parvaneh to drive and takes her to the hospital to deliver her baby.  And, these people, also help Ove.  Although he wants out of life, they give him a reason to live.

It isn’t that any of these characters made the choice to help this curmudgeon called Ove or that he sought them out.  Rather, it is through their sloppy, confounding, odd, and downright hilarious interactions and relationships that each character grows – and takes Ove away from the incredible depression that was leading him to try suicide.

So, our interactions with others need not be smooth and on target to derive benefit.  Your attempt to help curmudgeons will be downright difficult and sometimes seem impossible.  But if you can be patient, who knows how God will work in your relationship with the curmudgeon.  You may plant a seed that brings about change.  And, God may work with your relationship in such a way that the doggone curmudgeon actually helps you!

ANNOUNCEMENTS:
Iceman gets married Saturday and Hooker’s wife, Carly, is due with baby in April!  Prayers for the aforementioned.

Must Be Fall Break

THE SCENE: Finally feels sort of fall-like… About 60 and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x30 IC
Travoltas x15 IC each side
Imperial Squat Walkers x15 IC
LBAC x20 each way IC
Hindurkins x10 IC

THA-THANG:
Cuper Cimple CMUesday recipe:

10 Burpee w/hop over block
1 lap

10 Burpee w/hop over block
20 One-Hand OHP (10 each side)
1 lap
1 more lap

10 Burpee w/hop over block
20 One-Hand OHP (10 each side)
30 Lunge w/ Twist
1 lap
1 more lap
Plus an additional bonus lap

10 Burpee w/hop over block
20 One-Hand OHP (10 each side)
30 Lunge w/ Twist
40 CMU Swings
1 lap
1 more lap
Plus an additional bonus lap
Recovery lap

20 One-Hand OHP (10 each side)
30 Lunge w/ Twist
40 CMU Swings
1 more lap
Plus an additional bonus lap
Recovery lap

Time’s running short…
20 CMU BBS
Bonus lap
Recovery lap

MARY:
Flutter kicks x50 IC

COUNT-OFF & NAME-O-RAMA
2 PAX this morning, plus some creepy guy who sat in his truck the whole time, his beady eyes and puffy face eerily illuminated by the dim yellow-green glow of Flappy Bird flitting across the screen of his iPhone X.
CIRCLE OF TRUST/BOM:
Brief… Goes along with the EH cards I brought. As Abscess mentioned this week, don’t stop the EH when an FNG shows up. Reach out and continue to encourage! (also, Q.)
MOLESKIN:
Well, OK the dude in the truck wasn’t necessarily creepy. And made up all the detail. Couldn’t see that much… But he was on his phone just about the whole time, except when I went over to put on the ol’ EH. He was asleep. Left a card on his windshield…
ANNOUNCEMENTS:
BroLympics!!!!! November 9! More info to come…