F3 Knoxville

Solid

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Side Straddle Hops, Plank stretches, 10 Tempo Merkins, 10 Mountain Climbers, 10 Windmills, 10 Cherry Pickers
THA-THANG:

Mosey up mini cardiac hill and turn right onto the perimeter trail.  20 Hello Dollies.

We will be doing “nickel, dime, quarters” along the perimeter trail all the way to the serpentine sidewalk until it hits the main roadway going by the ball fields.  In the nickel, dime, quarter we run the distance to one light pole and then do five reps of an exercise, run for two more light poles and do ten reps of the exercise, then run for five more light poles and do 25 reps of the exercise.  Those finishing an exercise first do baby crunches until all others catch up.  We will do the following exercises along the way:

  • Squat jumps
  • Merkins
  • Big boy Sit-ups
  • Star jumps

Mosey to long parking lot between the serpentine sidewalk and the northern baseball fields. We will circle around the parking lot performing the exercises listed at each cone.

Cone 1:  20 American Hammers (four count) then Berry Sanders to Cone 2.

Cone 2:  20 Bobby Hurleys, then sprint to Cone 3.

Cone 3:  20 Imperial Walkers (four count) then bear crawl to Cone 4.

Cone 4:  20 Squats, Berry Sanders to Cone 5.

Cone 5:  10 Shoulder Taps (each shoulder) then sprint to Cone 6.

Cone 6:  Ten Burpees.

Rinse and Repeat.

20 Box Cutters.

Mosey to Playground.  We will do elevens at benches, starting with one bench lift and ten bench jumps.

10 Dive Bombers, 10 Bottle Openers, 10 Peter Parkers, 20 Flutter Kicks, 20 Table Saws, Boat Canoe

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:

Philippians 2:3 ESV / 181 helpful votes

Do nothing from rivalry or conceit, but in humility count others more significant than yourselves.

John 15:12-14 ESV / 134 helpful votes

“This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. You are my friends if you do what I command you.

Certainly, a purpose of F3 is to better ourselves as men.  But in F3 we also learn that life is not just about ourselves.  A true HIM looks to God above for direction and then uses the strength that God gives him to reach out to others.  I love the way that we, in F3, look to beyond ourselves in the BOM.  We learn messages about life that are God-Driven and which give us moral and personal strength.  I also love how, in F3, we take that message outward, looking to find other men to be a part of our PAX but also looking to ways we can help the community.  In that way we no only make ourselves better, but make others better.  Let’s remember that as we go on through this week and as we celebrate Christmas.  We can be thankful that God came in the form of man to sacrifice Himself for us.  But we can also learn to make the high commitment to spread our love to others, sacrificing our tendencies towards greed and self-focus, while learning to give of ourselves, our time, and possessions.

Christmas Flyby

THE SCENE: 40 degrees, 79% humidity, calm winds, clear night skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Overhead/Out Front hand claps x10

Various trips across the parking lot: run, Bernie, bear crawl, side shuffle

THA-THANG:
Retrieve CMU and overhead carry with both arms, then right arm only, then left arm only, then both arms as we travel to Mt. Crumpit.

Two stations were set up about 150 yards apart on the path below Mt. Crumpit.  Cardio and Upper Body F3 workout cards were at the first station (CMU’s were left here to assist in any exercise needing them).  The second station had the Legs and Core F3 cards.  A card was turned over at Station 1 and the exercise and specified reps were performed before running to Station 2.  Running back and forth between stations occurred until time was exhausted.  Any sprint, bear crawl, or Bernie card turn over at Station 1 required a trip up Mt. Crumpit and around the Christmas Tree.

Carry CMU’s back to the AO.

MARY:
There were plenty of core work included in THA-THANG
COUNT-OFF & NAME-O-RAMA
8 HIMs and 0 FNG’s
CIRCLE OF TRUST/BOM:

Last Wednesday and Thursday, I had the privilege of watching the various services and tributes to the late George H W Bush.  I had a tough time staying hydrated.  All the water I drank just ran out through my eyes.  I decided that I really need to be more like him.  I have 28 more years to reach that goal, assuming I live to his final age of 94.

Listening to the seemingly endless accolades reminded me of the late General Fred Forrester from the McGhee Tyson Air National Guard base.  He was a Maryville resident and civic leader for many years.   Anyone who ever encountered Fred was made to feel like the most important person in the room.  Like the late President Bush he knew the value of friends and family.

Anyway, I wanted to share some things that I picked up watching the tributes to President Bush.  They are not in any particular vein of thought or theme.  They just stuck with me and perhaps they may have some significance to you.  Here are the quotes attributed to him:

  • We know what works. Freedom works. We know what’s right. Freedom is right.
  • It’s a very good question, very direct, and I’m not going to answer it.
  • Hatred corrodes the container it’s carried in.
  • The idea is to die young as late as possible.
  • Failure is part of living a full life but don’t let failure define you.
  • Old guys can still do fun things.

The prayer that George H. W. Bush recited at his presidential inauguration in January 1989 was another thing that impacted me.  Here is the full text of his prayer:

Heavenly father, we bow our heads and thank you for your love.  Make us strong to do your work, willing to heed and hear your will and write on our heart these words: use power to help people.  For we are given power not to advance our own purposes, nor to make a great show in the world, nor a name.  There is, but one just use of power and it is to serve people.  Help us remember, Lord, Amen.

President Bush was an excellent role model in many ways.  He will undoubtedly be remembered for the importance he placed on family and friends and for his dedication to serving people and his country.

I have much to do.  My 28 years are ticking down.

MOLESKIN:
Prayers for Tin Man as he undergoes a medical procedure today.  We hope for his quick return to the Gloom.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Impact and enunciate

THE SCENE: 41* which was nice and toasty in comparison to the last few days
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps
Tempo lunge
ANGLE ANGLE ANGLE grinders

SSH

THA-THANG:

Mosey out of the SP and toward the Big Ball.  Lots of chalk at the base of the stairs for the escalator.  Each exercise is 10 reps, picking up a new exercise each iteration through and running the stairs to the top of the Big Ball after completing each exercise.  Final iteration is 10 reps of all six exercises followed by the run to the top and back down for Mary.  Exercises as follows:

  • Imperial squat walkers
  • Merkins
  • Pickle pounders on 4-ct
  • Alternating shoulder taps on 4-ct
  • Crab cakes on 4-ct
  • Tricep dips

Short mosey up to the middle platform of the stairs beside big ball.  Circle up for contra burpees.  Start with normal burpee, then add a merkin each repetition until you reach 10 merkins at the bottom of the burpee.  Recover back down to the bottom of the big ball to pick up laundry.

Mosey across bridge and over to the amphitheater.  Line up across the front of the stage.
15 Bulgarian split squats (15 each leg), 15 wide merkins
15 jump squats, 15 Carolina dry docks
15 side step ups (15 each leg), 15 legs on stage sit ups and touch stage

Recover and mosey the long way around and up behind the amphitheater heading back to start point for Mary.

MARY:
Recliner flutter kicks (not laid back completely)
Recliner Edward scissor-legs
Boat/Canoe
COUNT-OFF & NAME-O-RAMA
12 strong including a visitor from Charlotte: Operation, G6, Singlet, SiPad, Careless, Swanson, Brooks, Amazon, Reverb, Cowbell, Red Writer, Abort
CIRCLE OF TRUST/BOM:
Impact is forcible contact to strong effect.  Thank the PAX for the impact they have all had on me recently, where I know I’ve taken small things from each of them and emulated to try to improve my character.

12 Days of Christmas – CMU style

THE SCENE: 43o and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x25
  • Cherry Pickers IC x10
  • LBAC IC X10 Forward & Reverse
  • Tempo Merkin IC x10

THA-THANG:
Move CMU Pile to the Powell Christmas Tree:

  • 2 rounds of: Plank CMU Slides, BBS CMU Pass, Hammer CMU Pass, Lunge Twist CMU Pass
  • CMU Carry to tree

At Christmas Tree, 12 Days of Christmas. Just like the song says, do day 1, then day 2 + day 1, and so on. Days represent reps.

  1. Run (From tree to Emory & back)
  2. Iron Mikes
  3. Goblet Squats
  4. Bench Press
  5. BBS
  6. Tricep Extensions
  7. Overhead Press
  8. Elf-on-a-Shelf (4 each side) – see Exicon for workout description
  9. Flutter kicks 4ct
  10. Curls
  11. Merkins
  12. 8ct Body Builders

Pause for photo at Tree.

Carry CMUs back to AO.

MARY:

  • Captian Thors to 4 BBS & 20 American Hammers
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
6 + FNG – Named Quagmire
CIRCLE OF TRUST/BOM:
Looking at the QSource: Leadership – Is a learned skill. It is a disturbance of the status quo. We see many things in our daily lives that need to be changed, whether that is in our families, friends, church, workplace, or the world in general. It is our responsibility as HIM to step up and make those changes. Matthew 10:3 Do not suppose that I have come to bring peace to the earth. I did not come to bring peace, but a sword. Christ came to change the world not to go with the flow and accept it as it was. If we are to be like Christ, we need to be willing to step up and be a force for change.
MOLESKIN:
A lot of prayer for healing and health concerns, let’s not forget our brothers during this season and be willing to help where and when we can.
ANNOUNCEMENTS:

A little Route 66

THE SCENE: 30 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some mosey with SSH, Tempo Squats, Cherry Pickers, Merkins, and Baby Arm Circles mixed in

THA-THANG:

Route 66 day – completed the following exercises in succession:

  • Burpees
  • Flutter Kicks (4 ct)
  • Merkins
  • Jump Squats
  • American Hammers (4 ct)

Mosey around the oval parking lot until the six finished. Then headed up to the pavilion for a set of 11’s – exercises were Bench Rows and Box Jumps.

MARY:

Just enough time for some Hello Dollies, Sweat Angels, and finished with 30 seconds of LBC’s

COUNT-OFF & NAME-O-RAMA
24 HIM’s including 1 FNG – Welcome ‘Snoopy’

CIRCLE OF TRUST/BOM:

We have a lot to celebrate this time of year, but for some men, it’s a time of loneliness, isolation, and feelings of worthlessness. Those feelings aren’t confined to the holidays obviously, but they can be heightened around this time of the year. We’ll never fully know the battles that others around us are fighting on a daily basis.

If God has put someone on your heart, just reach out to them. A quick phone call (even a text) could make someone’s day. Just hearing the words “I was thinking about you man” can make all the difference in the world. It’s easy to fall into the trap of thinking about someone but not letting them know that you’re thinking about them, not reaching out, not taking any action. We have thousands of excuses for it – I’m just too busy, I’ll do it later, etc., etc., but they are all just that – excuses to justify our inaction. Let’s make it a point to actually reach out when God puts someone on our hearts this week.