F3 Knoxville

#seadangacide

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squat IC x 15ish
  • Merkin IC x 10
  • SSH IC x 20

THA-THANG:
#seadangacide

Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

MARY:
Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
COUNT-OFF & NAME-O-RAMA
24 HIM’s showed up to take on the challenge.
CIRCLE OF TRUST/BOM:
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.

MOLESKIN:

After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

ANNOUNCEMENTS:
See Announcements Page

Beautiful Day

THE SCENE: Perfect weather, upper 60’s and sunny.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Slow Tempo Squats, 10 Arm Swings, Ten Cherry Pickers
THA-THANG:

Mosey to Playground.  All my benches:  Elevens starting with 10 Bench Jumps and 1 Decline Merkin.

Mosey to Outdoor Pavilion Close to Outdoor Chapel. Partner Up.  While one partner runs to light post in nearby parking lot, the other partner does exercises.  Then partners switch up.  Each team will do 100 Big Boys, 100 Decline Merkins and 100 Squats.

Mosey to Parking Lot by Soccer Fields.  There will be bricks piled by one cone.  Partner up again.  One partner will run with bricks to other cone, stop there and do 10 Mini Man Makers, then return.  The other partner will be exercising.  Then partners switch.  These are the exercises:  100 Bicycle Kicks, 100 Flutter Kicks, 100 Squats.

Mosey to grass across street from living quarters on southern side of park.  20 Hello Dollies in Cadence

Mosey to Stop Sign at Southeast Corner of Admin Bldg.  20 American Hammers in Cadence

Mosey to Boulder Pile.  Each man grabs boulder.  We do the following in cadence:  25 Overhead Presses, 25 Curls, 25 Rows, 25 Squats.  Run up Space Station and back to boulder pile.  Rinse and repeat on the exercises with boulders.

Mosey to Stop Sign at Northeast Corner of Admin Bldg.  20 Box Cutters.

Mosey to AO. 

MARY:
10 Table Saws in Cadence
COUNT-OFF & NAME-O-RAMA
17 with 2 FNG’s:  Hangover (Dhiren Zavere) and Contempt (Jonathan Edwards)
CIRCLE OF TRUST/BOM:
I exist.  That one is easy.  I know I exist when I am hurting after an F3 workout.  I know I exist when I have sexual urges, when I am aware of my feelings of happiness, anger, sadness, or love.  My own experiences feel me each day and I am continually aware of myself in them.  With my own inward focus, in my waking, daily routines and sleeping, I am aware that I exist.

God exists.  When I say that, it changes everything.  Henri Nouwen, a Catholic Priest and former teacher at the Notre Dame University, the Yale Divinity School and the Harvard Divinity School states that “as soon as I say ‘God exists’, my existence no longer can remain in the center, because the essence of the knowledge of God reveals my own existence as deriving its total being from his.  That is the true conversion experience.”

When I say God exists, my own life is not center stage.  God is center stage.  God is my creator.  When I say God exists, it behooves me to think of this Creator.  If I am but one creature in God’s creation, why did God create me?  What led to his desiring to create me?  Am I just some fleck that he makes and then throws aside.  Or does he want me to stay close, to listen to him, to talk to him.  If I say God exists it would behoove me to find out more about him, to read his words, to see what others think about this creator.

Henri Nouwen goes on about the implications of saying God exists:  “I suddenly or slowly find my own existence revealed to me and through the knowledge of God.  Then it becomes real for me that I can love myself and my neighbor only because God has loved me first.  . . . Once I ‘know’ God, that is, once I experience his love as the love in which all my human experiences are anchored, I can only desire one thing:  to be in that love.  “Being” anywhere else, then, is shown to be illusory and eventually lethal.

MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at Panera!

This seemed easier in my head

THE SCENE: Clear skies and mid 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Cherry Pickers x 10
  • LBC Forwards x 15
  • LBC Backwards x 15
  • Tempo Squats x 10

THA-THANG:
Mosey over to Rainchecks car to get him then mosey over to The Educator for some Sevens

  • At  bottom  Merkins
  • At top Bobby Hurleys

Mosey to the football field for a circuit

  • At goal line: Burpees x 5
  • Bear crawl to the 20
  • At 20: Dry Docks x 10
  • Broad Jump to 40
  • At 40: Merkins x 15
  • Bear crawl to opposite 40
  • At opposite 40: Jump Squats x 20
  • Broad jump to opposite 20
  • At Opposite 20: BBS x 25
  • Bear Crawl to opposite goal line
  • At opposite goal line: Mountain Climbers x 30
  • Bernie back to first goal line
  • Rinse and repeat for time

Mosey back to Church parking lot for Thunderstuck

  • AL Gore while the song plays
  • Everytime Thunder is said do a burpee
  • Everytime Thunderstruck is said do a tuck jump
  • Everytime Q says Thunder or Thunderstruck do that associated move

MARY:
Lead by Wax Job

  • LBC 4ct IC x 20
  • Gas Pump 4ct IC x 15
  • Pickle Pounders 4ct x 15
  • Monkey Humpers 4ct x 20
  • 2 rounds of Row your Boat
  • Side Crunch 4ct each side x 15
  • Ring Of Fire Leg Lifts
  • Side Plank Raise each side x 10
  • Cash Out Flutter Kicks
    COUNT-OFF & NAME-O-RAMA
    12 PAX
    CIRCLE OF TRUST/BOM:
    Starting F3 I was the stereotypical Sad Clown, I had hit a rut in life and was in desperate need of a way out. I had been asked to come to an Knoxville AO but I used the excuse that it was to far and to early. Once I was told the AO in Alcoa was opening up I really had no excuse anymore so I figured I should try. I was very worried about where I was physically and not being able to keep up or accepted into the group. While I was right about not being able to keep up completely this great group of guys that formed here never left me behind and always pushed me to do the best I could do. I can’t imagine doing this with any better of a group of guys. I appreciate each and every one of you and look forward to continue getting better together.
    MOLESKIN:ANNOUNCEMENTS:
    Hardship Hill coming up in a little over a month. If you haven’t joined a team yet then I encourage you to, should be a great time

A fist of five

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, arm and leg lifts from plank position, 10 slow tempo merkins, 20 squat jumps, 10 cherry pickers
THA-THANG:

Mosey down Roadshow Run to Perimeter Trail where it goes close to Lyons Bend.  20 American Hammers (four count).  20 Hello Dollies (four count).

Mosey to Bottom of Mt. Everest.  Five Burpees then run around first tree and back to do Baby Crunches until all men have returned.  20 Box Cutters.

Mosey to Shady Area by Maintenance Bldg.  20 Flutter Kicks (four count).  20 Bicycle Kicks (four count).

Mosey to Road entering from Western Gate to Park.  Head East.  Go down hill on right by stop sign.  Thirties starting with five Merkins at bottom of hill and 25 Big Boys at top on road.  We will work up (or down) in increments of five for the exercises.

Mosey to Stop Light at Southeastern Corner of Admin Bldg.  20 American Hammers (four count).  20 Hello Dollies (four count).

Mosey to Boulder Pile.  Each man grabs boulder.  25 Overhead Lifts, 25 Curls, 25 Rows, and 25 Squats with Boulder.  Then run to space needle, going to top and back down.  Come back to boulder pile and rinse and repeat the exercises with boulders.

Mosey to AO.

MARY:
Boat canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We, as men, need to learn the art of listening.  Active Listening is harder than one thinks.  It involves truly listening to the other person without interrupting.

Mistakes of listening:  cutting the person off, thinking we know what they are saying when we truly don’t, judging the other person, interjecting our own “answer” without truly understanding the problem, belittling the problem by buttering it over, saying things like “oh, it’s alright”, “you will get over it”, “it’s not that bad”, “It’s God’s will.”

Active listening involves a true attempt to focus on the person, conveying with words, facial expression and tone that you hear, understanding and reflecting the emotions that the person is conveying.  Active listening, in fact, can include reflective listening, where we give a brief synopsis of what the person said so that they know you are there with them.

Benefits:  the person feels understood, the person is more likely to trust you, the person gains from sharing their true experience, the person is empowered, and, through the empowering, the person often figures out a solution to the problem.

We need to try this more with women.  Women often times don’t want to hear solutions when they speak to us.  They just want to be heard, to be understood.

We need to try this with our children.  When kids are understood and allowed to come up with their own solutions, they usually do a very good job at reaching the correct solution.

We need to try this in our mission work with others.  People don’t want to hear your magical answer about God or Jesus saving them until they know they are understood by you – until you respect the power in them, the beauty in them, the I am your equal if not even better in them.

MOLESKIN:

ANNOUNCEMENTS:
2nd F immediately after workout at Abridged Beer Company.

Quality over Quantity

THE SCENE: 60 with a bit of wind (but it was 60 so who cares about the wind, right?)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X 15 (IC)
  • Baby Arm Circles X 15 (IC)
  • Baby Arm Circles – reverse X 15 (IC)
  • Cherry Pickers X 15 (IC)
  • Windmills X 15 (IC)
  • Windmills – reverse X 15 (IC)
  • Tempo Squats X 10 (IC)
  • Mosey

THA-THANG:

The first part of the workout challenged the PAX to do AMRAPs (As Many Reps As Possible) with good, QUALITY form. We stayed together throughout this portion of the workout but all did different numbers of reps. At the end of the prescribed time for each exercise, we moseyed to another location.

  • Merkins – 2 minutes
  • Sit-ups – 3 minutes
  • Burpees – 3 minutes
  • Dips – 3 minutes
  • Star Jacks – 3 minutes
  • Rinse & repeat!

Second portion of the workout included the same exercises but had us picking up the pace with 10 reps at each station as fast as possible while running to the next exercise. Our focus was QUANTITY and cardio through 1-3 cycles each.  Mosey back to the AO

MARY:

  • Box-cutters X 15 (IC)
  • American Hammers (Freedom Twists) X 15 (IC)

COUNT-OFF & NAME-O-RAMA

1 FNG – OSHA

Booster, Fins, Homer, Neutron, Pink Eye, Scrum, Stye, Sweeper, Trolley!

CIRCLE OF TRUST/BOM:

Earlier this week my wife and I became grandparents of our 3rd grand Child.  As I was holding this new born baby I came to a renewed awareness of life and how precious it is.  God made all human beings in His image (Gen 1:27) with the sole purpose to glorify Him.  In Jer 1:5  God says “before I formed you in the womb knew you”.  We as men and leaders in the community must witness to other people the importance of the “value of life” and the importance to glorify God.  If we do that people might start thinking about that again and we might influence decisions on suicide, homicide and maybe even abortions.

ANNOUNCEMENTS:
JUCO will have 2 teams for the May 19th Obstacle Course Race, a 5-hour and 10-hour team; register here for JUCO 5 or JUCO 10 – https://endurancecui.active.com/event-reg/select-race?e=51587652&rf=35c7d20882aa4c1796efedbd47fe5261&ts=E