F3 Knoxville

One Shining Moment

THE SCENE: Beautiful, mid 70s, sunny… almost a tad HOT!
F3 WELCOME & DISCLAIMER

Check

WARM-O-RAMA:
SSH x 20 (IC), Cherry pickers x 10, Steve Earles x 20 (IC), Baby Arm Circles forward (x10) and backward (x10), little of this and that, Vertical leaps x 10 w/ increasing intensity.

THA-THANG:
Moseyed to little-used field over by Area 51.  16 cones set up for March Madness.

Sweet 16 Suicides: run to each cone and back, 8 on each side.  Remove the “losing teams” from field.

Elite 8’s: Do four sets of 8’s (same as Sevens but with one added rep, so 1/7, 2/6, etc.) between the cones, which represent the teams in the Elite 8 of the NCAA basketball tournament, as follows:

  • DUKE Blue Devil Bobby Hurleys (of course…!) / MICHIGAN STATE Mountain Climbers (4-Ct). Sometimes you have to crawl before you walk… BEAR CRAWL between cones
  • GONZAGA BULLDOG Burpees / TEXAS TECH Tempo Squats.  Sometimes you have to backpedal to get back on defense! Bernie Sanders between cones!
  • VIRGINIA CAVALIER Carolina Dry Docks / PURDUE Plank Jacks Two of the best defenses in the tournament… Defensive position and shuffle between cones!
  • KENTUCKY WILDCAT Werkins / AUBURN American Hammers (4-ct). Sometimes you have to just run normally.

Continue on to the ROAD TO THE FINAL FOUR!

Things get harder in the Final Four…  Run up and down the hill to the road, doing the following exercises:

  1. MICHIGAN STATE Mountain Climbers at base (x10, 4-Ct), TEXAS TECH Tempo Squats (x10) at Top (because TT came out on top!)
  2. AUBURN American Hammers (x10, 4-ct) at base, VIRGINIA CAVALIER Carolina Dry Docks (x10) at top.  Still need to get to the top of the mountain baby!

Mosey to stop sign at corner of circle drive.

CHAMPIONSHIP: TEXAS TECH Tempo Squats (x10) at sign, then sprint to first No Parking Sign and VIRGINIA CAVALIER Carolina Dry Docks (x10) at for the win, baby!

3 BURPEES to simulate the jumping and excitement of the victory, then…

30-count stargazers to soak it all in.

MARY:

Basketball is all about the… X’s and O’s!! (on 6, X position, 6 inches off ground, then V with arms and legs together in the air.)

COUNT-OFF & NAME-O-RAMA
Six strong. (J-Lo not tagged)

CIRCLE OF TRUST/BOM:
At the end of the NCAA tournament, CBS always shows an awesome montage called One Shining Moment that documents the incredible highs, and the crushing lows of the past few weeks’ action-packed games.  I recently read an article about an athlete who created a shining moment for a special fan.

Alex Bregman, 25-year old infielder for the Houston Astros, has a group of friends that he hangs out and lives with (The Boys) and they do a lot of things on social media, like random acts of kindness, practical jokes, etc. Late last year, a relative of a young fan messaged Bregman on Instagram to say that the fan was dying of Stage 4 brain cancer and that he’d asked to be buried in Bregman’s jersey. “A signed note or jersey would make his entire life”, the relative wrote. Bregman asked for his address. That week-end, Bregman and the Boys, leaving their cameras behind, drove up to the young man’s house and spent an hour at his bedside. Two days later, Bregman received another message from the relative. “He died this morning.  We are so grateful you saw him and made him laugh before he made his way home.”

Bregman took the time to give this young man One Shining Moment. An act of kindness can make the difference in someone’s life.  Reach out to say hello to an old friend.  Be Present (per Crawdad at our last Third F) when someone is going through a tough time.  Do whatever you can to give a fellow human being One Shining Moment in their day, or week, or life.  It will mean all the difference in the world to them.

2 CORINTHIANS 1: 3-4

“Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our troubles that we may be able to comfort others with troubles, with the comfort with which we ourselves are comforted by God.”

Pass it on.  Be someone’s shining light in their times of trouble, just as God is your shining light, your beacon, your hope when you are faced with your personal tribulations.

MOLESKIN:

ANNOUNCEMENTS:
Be aware that some workout groups (not ours… yet) have been approached by city officials and it has been suggested that they should pay for their workout time/space.  Let’s hope this is not a glimpse into the future… Also, be on the lookout for an announcement in May to help our brother Pinto out by doing some yardwork as he continues to recover from his heart attack.

WAMB

THE SCENE: 55 degrees and drizzly
F3 WELCOME & DISCLAIMER

yup

WARM-O-RAMA:
25 SSH IC

10 Monkey Humpers IC

15 Mountain Climbers IC

At Parking Lot:

Jog to curb; do 10 Air Squats OYO, jog back

Bernie to curb; do 10 Merkins OYO, Bernie back

Sprint to curb; do 10 BBS, sprint back
THA-THANG:
W.A.M.B.

Pair up with Battle Buddy

Wheelbarrow halfway down The Grinder

20 Air Squats, swap Wheelbarrow positions and finish to other half of Grinder

Run down path to street

20 Merkins

Run back to Pavillion

20 BBS

Complete 5 Laps

11’s

10 Star Jacks at Pavilion end of Grinder

Bernie full length of Grinder

1 Burpee

MARY:
5 Burpies

25 Flutter Kcks IC

Protractor into ABC’s until time ran out
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Self Responsibility and Accountibility is what I’ve been working on to continue the growth that F3 and my fellow HIM have inspired in myself.  Focusing on not “Finger Pointing” and placing blame on others and instead accepting responsibility for what happens around me and how I react to those situations. Challenging myself to assume responsibility is difficult but continued discipline allows for a healthy habit to develop.

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Grateful for the Big Ball!

THE SCENE:  Warm and a little damp – beautiful day with a slight drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH (a little more since QIC forgot how to count…)
  • 15 baby arm circles each direction
  • 10 Cherry Pickers
  • 10 tempo squats
  • 10 tempo Merkins
  • 5 Annie’s (baby arm circle from plank, each arm, each direction)

THA-THANG:
Mosey over to the stairs at the foot of the glorious Big Ball.

Elevens of Big Boy Situps at the bottom of the stairs and 8 count body builders at the top

Mosey to the far bridge near the edge of the park.

Find a battle buddy. While one partner runs to end of bridge work together to complete: 100 Merkins, 200 2-count Penguins, 300 squats.

Cut it short (most PAX on squats) due to time and mosey back to the AO

MARY:
Ain’t nobody got time for that!
COUNT-OFF & NAME-O-RAMA
9 HIM!
CIRCLE OF TRUST/BOM:

Make gratitude part of your daily practice. Those that do so, according to Yale Center for Emotional Intelligence, experience higher levels and feelings of joy, love, and overall satisfaction. They also have lower overall levels of stress and recover from illness more quickly. Implement it in 3 steps:

  1. Pay attention – Notice small opportunities to be grateful
  2. Writing it down – Journal or keep a running note of reasons, helps prevent it from being a fleeting thought.
  3. Express it – “gratitude is inherently relational” Share with others your grateful for them or what you are grateful for. Try sending regular letters or notes of thanks and appreciation.

ANNOUNCEMENTS:
Prayers for some of our fellow Big Ballers working through injuries!

Prefon-two

THE SCENE:   upper 50’s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat jumps x 10
  • Tempo merkins x 10
  • LBAC F/B x 10

THA-THANG:
Run laps around the track, stopping at the swinging bench for Thrust Merkins and at the tennis courts for Big Boy Situps.   Lap 1 = 10 reps;  Lap 2 = 9 reps…..all the way to Lap 10 = 1 rep.

Mosey to the playground for strength exercises

  • 10 pull ups / 10 step ups
  • 9 pull ups / 9 step ups
  • 8 pull ups / 8 step ups

MARY:
none

COUNT-OFF & NAME-O-RAMA
2:  Detention, Bartman

CIRCLE OF TRUST/BOM:
Talked about being a man for Christ and when we need to stand up for our faith.

MOLESKIN:
My first trip to the Equalizer!

ANNOUNCEMENTS:

A trip on the Panda Express

THE SCENE: 61 degrees. Cloudy. Very nice burpee weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High Knees – x10 IC 4CT

Cherry Pickers – x10 IC

Tempo Squat – x10 IC

Annie’s – x10 front and back IC

Moroccan Night Clubs – x20 2CT

Little Bit of This… Little Bit of That.

THA-THANG:
Relay run to Gresham Middle stairs for some 11s. Run to the lampost about halfway up the hill. Don’t forget to read the motivational message each time in case you need motivation – Today it is up to me to be the best that I can be! YHC has renamed this the Panda Express routine since we all miss our post-Super Bowl flying headlock con queso.

  • Kraken Burpees at the bottom
  • Merkins at the top

25 BBS OYO after everyone finishes at the top. No time for the Dora I had planned so we moseyed back to the AO for some Mary.

MARY:
Each PAX was asked to lead the group in any exercise with 20 reps.

  • Filter – 25 more BBS OYO
  • Ghost – 20 SSH 4CT IC
  • Clinger – 20 American Hammers 4CT IC
  • Herbie – 20 Flutter Kicks 4CT IC
  • Frasier – 20-second plank

COUNT-OFF & NAME-O-RAMA
5 PAX present! – Frasier, Ghost, Clinger, Herbie, Filter
CIRCLE OF TRUST/BOM:
Isaiah 40:31 -But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

YHC discussed running the Knoxville Half Marathon and how there’s so much support along the way in addition to the various marathon-related Bible verses that people display on the route. Sometimes the “run and not grow weary” bit can seem cheesy, but it was very applicable and motivating – even if YHC didn’t feel like it at the time.

More importantly though, we should focus on the “those who hope in the Lord will renew their strength” during this Lenten season as we approach Easter and the Cross.

ANNOUNCEMENTS:
May 4 – Powell High School 5K. Get with Herbie for questions.
May 18 – Hardship Hill – there’s still room to sign up!!!