F3 Knoxville

Wait on the Lord

THE SCENE: 50 and cooling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 motivators

 

THA-THANG:
mosey to the outhouse

  • 30 second wall sits
  • 15 squats
  • do it again…
  • mosey to the top of the world
  • 15 merkins
  • 15 squats
  • do it again
  • Mosey to the bottom tables
  • 15
  • 15 squats
  • do it again
  • mosey to the outhouse
  • 30 second wall sits
  • 15 squats
  • do it again…
  • Mosey to the rock pile and pick up your favorite rock
  • 15 curls
  • 15 OHP
  • 15 triceps extent ion
  • squats with your rock
  • Do it again
  • Mosey to the flag pole
  • 15 v-ups
  • 15 squats
  • do it again
  • Mosey to the tennis court
  • 15 SSH
  • 15 Squats
  • Do it again
  • Mosey to the AO for Mary

MARY:
10 motivators

warm down some of the leg muscles.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics is on 11/5. Sign up here: https://docs.google.com/forms/d/e/1FAIpQLScjU7GAI5yQ16cFCo64lJXR7NMggSAXJ0X4XQQIuMCipam2yA/viewform

Fun With Pumpkins!

THE SCENE: Perfect fall day! low 70s, sunny, a bit of a light breeze
F3 WELCOME & DISCLAIMER

Performed adequately.
WARM-O-RAMA:

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

– Air Squared (Squat chair while forward extended arm claps) 10 Overhead/ 10 sideways (seal claps)

– 10 Windmills (4-ct, in cadence)

– 10 LBACs Forward/backward (half small, half big)  (4-ct, in cadence)

THA-THANG:

Mosey to the north perimeter trail past the small parking lot. Get the Pumpkin that the Pumpkin Fairy left in the culvert.  Indian Run around northern trail loop and then over 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.  If we drop the pumpkin, we all do 10 BURPEES. (thankfully, this didn’t happen in spite of several PAX recklessly throwing the pumpkin around when they were passing it.  Scoundrels!)

  • The Pumpkin Says (Done at three stopping points on the Indian Run)
    • Get in a line. Do the following exercises, doing a special Pumpkin exercise when it gets to you (in parentheses).
      1. Big Boy Situps (10 American Hammers w/ pumpkin) 2-ct
      2. Hold Plank (5 Pumpkin Press Burpees)
      3. Tempo Squats (10 Squat Thrusts with Pumpkin)

BURPEE BROAD JUMP INDIAN RUN up Everest to base of summit.  Get in a vertical line, do BURPEE BROAD JUMPS (1 Burpee, 3 broad jumps) up Everest.  Person in the back with Pumpkin runs to front of line and hands it off. Pass pumpkin to the back, rinse and repeat until we reach the base of the summit.

  • Push the Pumpkin to the Pumpkin Patch!
    • PAX running back and forth between cones, doing 5 Merkins at one end and 5 BBS or 10 LBCs at the other. One at a time, BEAR CRAWL to the pumpkin and do 3 LUNGES with the pumpkin.  BEAR CRAWL to pumpkin patch and run back. Leave it and return to PAX.  Next man up.  Keep doing it until we get the pumpkin where it needs to be.
  • Grinder!
    • Base of Summit: 5 Burpees
    • Top of Summit: 20 Big Boy Situps
    • Bat House: 20 Smurf Jacks
    • Bottom of Stairs: 20 Merkins

We got through 2 rounds of grinders

MARY:
Finished off with some flutter kicks.
COUNT-OFF & NAME-O-RAMA
10 HIMs!
CIRCLE OF TRUST/BOM:

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.

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.

There are always tradeoffs when you “improve”.  Time away from family, money, etc.  Life is not a checklist.  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:
Insert any personal comments, notes, devotion content, etc.
Announcements

Brolympics Nov. 5!

Blue Dice Celebration

THE SCENE: A cold fall day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickerr-8, Side Staddle Hops 20, Alabama But-kickers-10, Windmills forwards and backwards, mosie around the Outhouse.
THA-THANG:

We rolled dice.  If a 1= 25 smurf jacks, 2= Run around the outhouse, 3=run to soccer fields and 20 big boys, 4=the flag for 20 mountain climbers, 5= the flag for 20 flutter kicks, 6= 25 steps on the benches beside in the playground.

MARY:
Roulette for 6 minutes, plenty of Merkins!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are called to be in the world but not of the world.
MOLESKIN:

ANNOUNCEMENTS:
Rep Sleepy posted the announcements.

Welcome Back to the Track

THE SCENE: A balmy 60 degrees with a patchy fog creating the gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Dundy!

WARM-O-RAMA:
SSH – 15
Knox Cherries – 6
Willie Mays Hayes – 8
Tempo Squats – 10
Tennessee Rocking Chairs (for those that had such a GREAT weekend…commence eye-roll) 🙂 – 10
Tempo Merks – 10
FLBAC – 10
RLBAC – 10
Grady Corn – 10
Hallelujahs – 10
Chatty Pickers – 10

Mosey to the newly (but not completely) renovated track.

THA-THANG:
Merkin Mile – 4 laps; 25 merkins after each lap

Commence Dora
Travel: Bernie 40 yards, 3 Burpees, Mosey back

  • 100 Monkey Humpers
  • 200 Flutter Kicks
  • 300 SSH
  • 400 LBC
  • 500 Squats (DNF)

RTB

MARY:
No time.

CIRCLE OF TRUST/BOM:
We are continuing our series on our Rampart moto verse “Be watchful, stand firm in the faith, act like men, be strong, do everything in love.” 1 Cor 16:13-14

Looking at Acts 14, Paul had gone into Lystra and healed a man who’d never walked. Some people misunderstood (they thought he and Barnabas were gods). Other people had followed them from other cities in order to sabotage their efforts.

Acts 14:19-22

But Jews came from Antioch and Iconium, and having persuaded the crowds, they stoned Paul and dragged him out of the city, supposing that he was dead. But when the disciples gathered about him, he rose up and entered the city, and on the next day he went on with Barnabas to Derbe. When they had preached the gospel to that city and had made many disciples, they returned to Lystra and to Iconium and to Antioch, strengthening the souls of the disciples, encouraging them to continue in the faith, and saying that through many tribulations we must enter the kingdom of God.

It’s amazing how quickly and easily the crowd turned. What’s most significant to YHC is that after being stoned nearly to death, Paul went back in! TWICE! Also interesting to note that the word used for “rose up” is the same word for Jesus’ resurrection in the Gospels.

Any time you stand for something, there will be rocks.

  • There will be those that try to talk you out of it. (This may even come from “friends”)
  • There will be those that misunderstand.
  • There will be those that criticize.
  • There will be those that sabotage.

HIMs aren’t out to be popular. They’re out to make an impact for good. Standing firm is never popular…if it were, it’d be easy, wouldn’t it?

There is a quote that is apparently misattributed to Winston Churchill that is still good nonetheless.

“You’ve got enemies? Good. That means you stood for something at some point in your life.” – (Not) Winston Churchill

Churchill’s life an career certainly exemplified this saying whether it came form him or not. He was never popular until the moment he was needed. Then he was even voted out of office directly after the war.

The Apostle Paul is not only a great example of “standing firm in the faith,” he also says it all over the place in his letters. The following is just after speaking about the Resurrection of Jesus. Because a victory is already handed to him, “standing firm” is a given. It’s almost like a positive nihilism. What happens to Paul doesn’t really matter, since he already has a “win” handed to him by Jesus.

1 Cor 15

55 “Where, O death, is your victory?
Where, O death, is your sting?”
56 The sting of death is sin, and the power of sin is the law. 57 But thanks be to God! He gives us the victory through our Lord Jesus Christ.

58 Therefore, my dear brothers and sisters, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.

Christians already have victory in Christ Jesus. That’s all the reason and assurance we need to stand firm.

MOLESKIN:
Everyone seemed twice as fast as the last time we were on the track. I’m crediting hard work and not the new surface.
Prayers for Foghorn, Olive Oil, and a friend of Skeletor’s.

ANNOUNCEMENTS:
Binks on Q Wednesday.
Skeletor on Q Saturday.
Today was last day for clothing. If you missed it, send it to Karm.
Sign Up for Brolympics at Asylum AO, Nov 5!

Burpee Nightmare

THE SCENE: Beautiful morning after some late rain yesterday

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20 IC; LBAC (F/B) x10 IC; Tempo Squat x10 IC; Tempo Merkin x10 IC

THA-THANG:
PAX worked through a series of exercises doing 100 reps of each, after every 20 reps run across parking lot and back. Also had EMOM timer, every time it goes off stop and do burpees. Start with 1 and increase by 1 every time until you can’t complete in a minute then reset to 1.

  • Curls
  • Skull Crushers
  • Goblet Squats
  • Overhead Press

MARY:
Overhead Clap x40 IC; Seal Clap x15 IC

COUNT-OFF & NAME-O-RAMA

10 for the beatdown plus 5 mall walkers

CIRCLE OF TRUST/BOM:

“Judge each day not by the harvest you reap but by the seeds you plant.”

  • William A. Ward

As I shifted through some quotes, this one struck me. You can definitely look at this like the blurb that was attached to the quote suggested. It said the quote “speaks to the importance of patience, urging us to find satisfaction and pride in even our smallest strides.” That is sound wisdom and something that we each should strive to do but I see deeper meaning in the quote. The seed we are to be sowing daily is something that will improve those around us not just ourselves. For me, as a Christian, that means telling others about the Good News that Jesus died on a cross and rose again so that we can be with God. Christians are commanded to do this very thing, but we can’t save a single person. It is only by Christ that any man is saved so continue to plant seeds daily and let God worry about the harvest.

“Again he began to teach beside the sea. And a very large crowd gathered about him, so that he got into a boat and sat in it on the sea, and the whole crowd was beside the sea on the land. And he was teaching them many things in parables, and in his teaching he said to them: “Listen! Behold, a sower went out to sow. And as he sowed, some seed fell along the path, and the birds came and devoured it. Other seed fell on rocky ground, where it did not have much soil, and immediately it sprang up, since it had no depth of soil. And when the sun rose, it was scorched, and since it had no root, it withered away. Other seed fell among thorns, and the thorns grew up and choked it, and it yielded no grain. And other seeds fell into good soil and produced grain, growing up and increasing and yielding thirtyfold and sixtyfold and a hundredfold.” And he said, “He who has ears to hear, let him hear.” And when he was alone, those around him with the twelve asked him about the parables. And he said to them, “To you has been given the secret of the kingdom of God, but for those outside everything is in parables, so that “‘they may indeed see but not perceive, and may indeed hear but not understand, lest they should turn and be forgiven.’” And he said to them, “Do you not understand this parable? How then will you understand all the parables? The sower sows the word. And these are the ones along the path, where the word is sown: when they hear, Satan immediately comes and takes away the word that is sown in them. And these are the ones sown on rocky ground: the ones who, when they hear the word, immediately receive it with joy. And they have no root in themselves, but endure for a while; then, when tribulation or persecution arises on account of the word, immediately they fall away. And others are the ones sown among thorns. They are those who hear the word, but the cares of the world and the deceitfulness of riches and the desires for other things enter in and choke the word, and it proves unfruitful. But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.””

‭‭Mark‬ ‭4:1-20‬ ‭

MOLESKIN:
Thanks for having me this morning!

ANNOUNCEMENTS:

11/5 – Brolympics