F3 Knoxville

50-50-50

THE SCENE: Post downpour and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 50
  • Tempo Squats IC x 50
  • Stretch it out

THA-THANG:

  • Mosey to Marsha field
  • 50 Ranger Merkins
  • Bear Crawl to Qtr Field
  • Run to Midfield
  • 50 Bobby Hurley’s
  • BC/Run
  • 50 Heel Tap Merkins
  • Mosey to Los Baños
  • Dora style – Partner up
  • 50 Inverted rows
  • 50 underhand rows
  • 50 JV Rockettes
  • 2 Rocky tops on the turn
  • 50 4ct Am Hams
  • 50 BBS
  • 50 Flutters
  • Mosey to the benches
  • 50 Derkins
  • 50 Box Jumps
  • 50 Ierkins
  • Had to make this up on the fly, long mosey back to Marsha field.
  • 50 Star Jack’s
  • 50 Iron Mike’s
  • 50 Merkins
  • With full field length suicides

MARY:
50 Imperial Walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the Iron Cowboy, he ran 50 Iron Man Triathlons, in 50 Days, in 50 states. Biggest take away is what’s hard for me is hard for me and what’s hard for you is hard for you. He told this to a fan who was in awe of his accomplishment.
MOLESKIN:

ANNOUNCEMENTS:

Ironies of Our Life Journey

THE SCENE: Cloudy, temp in high 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Cherry Pickers, 5 Burpees, 10 Windmills, Seven Baby Arm Circles Forward and Backward, Seven Wide Arm Circles Forward and Backward
THA-THANG:

Mosey to the landscaped island parking lot located south of the Northern Baseball Fields.  Bricks will be located at the entrance of the parking lot.  Each man will pick up two bricks.  We will do a Modified Route 66 around the parking lot.  Each man runs five parking spaces, does one Mini-Man-Maker, then runs five more parking spaces, does two Mini-Man-Makers, etc until he finally does 11 mini-makers.

Mosey to roadside start of the Serpentine Sidewalk.  We will do a Route 66 on this sidewalk as it heads to the Park Perimeter Trail running along the waterway.  We will start with one Dive Bomber at the first light and end with eleven Dive Bombers at the eleventh light.

Mosey to the end of the Serpentine Sidewalk where it meets the Park Perimeter Trail.  We will do 10 Imperial Walkers as a group.

Mosey to the beginning of Cardiac Hill.  We will run up hill stopping to do the following exercises at each turn:

  • Turn 1:  20 Carolina Drydocks
  • Turn 2:  20 Diamond Merkins
  • Turn 3:  20 Decline Merkins
  • Turn 4:  20 Bench Dips

Mosey to Parking Lot that is by the entrance gate to the Northern Ball Fields.  Each man grabs a CMU.  We will do the following in cadence:

  • 20 Overhead Presses
  • 20 Curls
  • Drop CMU and sprint to end of parking lot and back
  • 20 Rows
  • Drop CMU and sprint to end of parking lot and back
  • 20 Chest Pushes
  • Drop CMU and sprint to end of parking lot and back
  • 20 Squats with CMU at Chest

Drop off CMU’s and mosey to Pavilion.  We will do 25 Picnic Table Pull-ups

Mosey toward parking lot with landscaped islands that we were at for the mini man makers.  Stop at grassy area by ball field.

Football challenge:  Lilydipper throws ball down field.  First to catch it and bring it back wins.  If you are tagged by anyone you must drop the ball immediately.

Mosey to landscaped parking lot to pick up bricks we had left off.

Mosey back to AO.

MARY:
15 Boxcutters.
COUNT-OFF & NAME-O-RAMA
Ten men with one FNG, a friend of Goober’s who was visiting from Indiana.  His name is Daniel and we gave him the F3 name of Shrinkwrap.
CIRCLE OF TRUST/BOM:
I have been reading lately about Identity Formation because I have talked about that subject in a Sunday School Class at my church and to a group I met with in my work as a psychologist.  Eric Erickson’s theory regarding the states of Identity Formation is quite influential among psychologists.  You can Google either Identity Formation or Eric Erickson to read about the subject.  A very good book that talks about our growth in identify formation and as human beings is by a Catholic Priest named Richard Rohr.  It is called Falling Upward:  A Spirituality for the Two Halves of Life.  Rohr talks about some important ironies for those who grow successfully as human beings (growing in the HIM type of way, not in the way the world might identify as successful such as in power, wealth or fame).

  1. The supposed achievements of the first half of life, we find, fall short.
  2. In our life journey we find that what we originally thought we were searching for is not truly what we are searching for.
  3. The way up, we find, is often the way down.
  4. We must sacrifice something to achieve something greater. Illustration:  the journey in literature.  (The Odyssey, Lords of the Ring, Harry Potter)
  5. Losing, failing, falling, suffering, and encounters with sin are a necessary part of the journey.
  6. It is often when the ego is most deconstructed that we can hear things anew.
  7. The demand for perfect is the greatest enemy of the good. (Rules and getting it right are more important in first half of life).
  8. Higher stages of development are often misunderstood and attacked by those in lower stages (think of how Jesus was attacked by leaders of “organized religion”).

MOLESKIN:

Prayer for Pinto whose mother passed away earlier this week.  Prayer for Hooker, her grandson, and Mr. Jinxy, her son-in-law.  Prayer for Goober’s friend, Bruce, whose mother and daughter died earlier this week.  Praise for the F3 brothers who were at Goliath last week and who did well there.  They also had a great bit of fun there.

ANNOUNCEMENTS:
Coffeeteria!

Not just a facade

THE SCENE: Cool, crisp mid 40s…perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climber, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 10 windmill, 7 cherry pickers (to wait on Onesie)
THA-THANG:
Mosey to the track around the pond. F3 Burpee mile.  Do 12 burpees and then run around the pond.  4 rounds for a total of 14 burpees and 1 mile + (more like 1.5 miles).

Next, head pack to the street and do 20, 4-ct flutter kicks.  Then, head toward the grassy hill (aka The Stadium, The Wall, and perhaps other names) towards the maintenance building. 20 squats at the top.  Run back to the parking lot by the pond and do 20 more 4-ct flutter kicks.  Then, run in the opposite direction along the street up to the corner and do 20 merkins.  AMRAP until time is called.

MARY:
20 Freddie Mercury to gather the 6 and then mosey back to the shovel flag.
COUNT-OFF & NAME-O-RAMA
23 with 1 FNG.
CIRCLE OF TRUST/BOM:
Matthew 7:15-24 – I won’t repeat all of those verses here, but please read them all. V. 15 “Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves.” v. 22, 23 “Many will say to Me on the day, ‘Lord, Lord, did we not prophesy in Your name, and in Your name cast out demons, and in Your name perform many miracles?’ And then I will declare to them, ‘I never knew you; DEPART FROM ME, YOU WHO PRACTICE LAWLESSNESS.'”

Those “works” all sound like great things, but Jesus says he will claim “I never knew you…”.  Our God wants pure love from His children.  He is not satisfied with those who only put on a facade and may look like His followers, but inwardly are “ravenous wolves”, “bad fruit”, and will be “tossed in the fire”.  A checklist mentality is not satisfactory.  Jesus condemned the Pharisees time and time again for living like that and not having an actual love for God.  They were very sell-serving.  There is a reason Jesus says the greatest command is to “Love God with all your heart, soul, and mind”. Matthew 22:37-38
MOLESKIN:
Welcome to our FNG, Todd Busch soon to be renamed.
ANNOUNCEMENTS:
Brolympics Nov. 9th.

Pumpkin Run!

THE SCENE: Perfect.  Near 70 and sunny, with the leaves just starting to change
F3 WELCOME & DISCLAIMER Check.
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– Air Squared w/10 Overhead/ 10 sideways (seal claps)

– 10 Cherry Pickers (4-ct, in cadence)

– 10 BAC Forward, Backward

-5 Body builders

THA-THANG:

Mosey to corner of circle drive South of the Admin Building at the stop sign.

Mucho Chesto: 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right

Hey! What’s That??? A pumpkin is just sitting there.  Now THAT’S weird.  Let’s do F3 things with it!

Indian Run to bottom of Everest.  Pass the Pumpkin to the back of the line.  When it gets there, that person runs to front, carrying it over his head, then passes it backwards.

  • The Pumpkin Says
    • Get in a line. Each member of the PAX does the following exercises, passing the pumpkin along the row, doing a special Pumpkin exercise when it gets to them (in parentheses).
      • Big Boy Situps (10 American Hammers w/ pumpkin)
      • Hold Plank (10 Pumpkin Press Burpees)
      • Tempo Squats (10 Squat Thrusts with Pumpkin)

Indian Run up Everest to base of summit.

  • Push the Pumpkin to the Pumpkin Patch!
    • Bear Crawl to the pumpkin and do 3 standing broad jumps (or three lunges) with the pumpkin. Leave it and bear crawl back to PAX.  Next man up.  Keep doing it until we get the pumpkin where it needs to be.  PAX is doing:
      • 10 LBCs/10 American Hammers/10 Hello Dollies, until it gets to one side
      • 10 Bobby Hurleys/10 mountain climbers/10 Iron Mikes until it returns.
    • Pumpkin Roll!  Each member runs to the summit, then rolls it back down for the next member to carry up.  Other PAX are doing burpees until all have completed the final summit.  (This is where the Q almost got decapitated by the pumpkin, which was traveling WAY faster than he expected).

MARY:
Captain Thors.  X’s and O’s

COUNT-OFF & NAME-O-RAMA
Three amigos.
CIRCLE OF TRUST/BOM:

THE DISEASE OF MORE

I recently read an article about the drive to improve for the sake of improvement. Success is often the first step toward disaster.

The Disease of More is a phrase coined by Pat Riley to describe why championship teams often get dethroned due to internal strife.  The players want more… and when they have the championship, it turns to other things.  Money, endorsements, accolades, attention, etc. They stop paying attention to the details that got them where they are and it becomes more about egos.

Psychologists didn’t used to focus on happiness.  Usually the opposite, they focus on why you are depressed, angry, etc.  But in the 1980s there was a bit of a shift in this pattern. There was a study where they gave everyone buzzers, and they were to write down how happy they were and what they were doing when the buzzer went off randomly, on a scale of 1 to 10.  Everyone always wrote down a 7, no matter what they were doing.  At the grocery store, at a child’s sporting event, making a big sale, etc.  During really bad times, it would dip to 2-5, but quickly go back to 7. And during GREAT times (marriages, dream vacation, lottery winner!) would shoot up for a bit, then dip back to 7 again.  Things always pretty much seem to be fine… but they could always be better.  People thought they could always be “more” happy. Hence, the 7.  The trick is the brain always telling you, if I could just have X, Y, or Z, then I’d be happier and finally reach a 9 or 10.

Hedonic Treadmill: We are always striving for a better life and end up expending a ton of effort just to wind up in the same place. Just because something can be improved doesn’t mean it should be improved.  But it’s not the improvement that’s the problem. It’s the WHY that’s motivating the improvement that’s the problem.  Becomes compulsive and narcissistic, always focusing on yourself.

The idea of progress can become the enemy of actual progress.

What if there is no “next level” to achieve?  By constantly trying to reach that “next level”, maybe it’s keeping you from appreciating where you are now.  Feeling like you always need to improve yourself may actually be a problem.

There are always tradeoffs when you “improve”.  Time away from family, money, etc.  Life is not a checklist, it’s more like an economy.  There are tradeoffs.  If you sacrifice too much on your way to seeking your perfect 10, you might end up sacrificing the happiness equity you already own.

So what’s the solution?  The solution is to be motivated in life by something other than our own happiness, something greater than ourselves.

Psalm 37:4 Delight yourself in the Lord, and he will give you the desires of your heart

Luke 9:25 For what does it profit a man if he gains the whole world and loses or forfeits himself?

MOLESKIN:

ANNOUNCEMENTS:
New Hardship Hill Date set for May 2!!!

Burbs standard issue

THE SCENE: 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Buy in 20 ruck merkins / 20 squats
THA-THANG:

  • Speed ruck 4 miles , stopping at each mile for 10 HR bodybuilder and 20 ruck curls
  • Back at the AO, 3 rounds of, 20 thrusters , 20 front ruck big boys , 10 HR bodybuilders
  • After each round , ruck up lovers lane , around the p lot and back down
  • Over 5 miles total today

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
Standard issue Burb workout. Minimum 4 miles , good ole ruck PT and lots of good mumblechatter !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.