F3 Knoxville

Tag: Abacus

Push Yourself

THE SCENE: 30 degrees and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 20, Tempo Merkins (IC) x 10, Little Baby Arm Circles F & B (IC) x 10, Cherry Pickers (IC) x 10, Tempo Squats (IC) x 10, Flutter Kicks (IC) x 10
THA-THANG:

Dora Style Workout. Indian Run to CMU pile. Each team will get 1 CMU. Take CMU over towards the stadium.  Each exercise will be 200 reps.  The PAX not performing exercise will run up the hill and do 5 burpees and return to trade with other PAX. If a team finishes, start from the top and do it again. Exercises are:

  1. Curls
  2. Big Boys with CMU on chest
  3. Rows
  4. LBCs with CMU on chest
  5. Squats with CMU
  6. Flutter kicks holding CMU
  7. Overhead Press
  8. American Hammers with CMU
  9. Triceps Extension
  10. Leg raises holding CMU

(I don’t think anyone made it past squats today)

Indian run back to AO

MARY:

Hello Dolly (IC) x 10, Freddy Mercury (IC) x 10, American Hammers (IC) x 10

COUNT-OFF & NAME-O-RAMA
17 strong today!  Bonus points to Judge Judy for joining me on the ruck this morning!
CIRCLE OF TRUST/BOM:

My challenge to everyone this year to is to Get Comfortable Being Uncomfortable! Do this personally, physically, and spiritually.  For those who have never been on Q, take that next step and lead. If you have not been to other AOs for a workout, go to all the AOs. Try a Saturday workout which is an hour long or go the Burbs for a longer beatdown. Personally, talk to someone different at work or try to repair a fractured relationship. Spiritually, set a positive example for others and be a witness to someone who needs it (Jude Judy recently started a bible study group). We tend to be complacent and get in routines.  Break that routine and do something different this year.

MOLESKIN:
Prayer requests for Gump and his family as his wife recovers from surgery and son recovers from broken foot/leg.
ANNOUNCEMENTS:
CSAUP at Bomb Shelter on Saturday.  Wesley House workout Wednesday at 5pm

Overcoming Hard Times

THE SCENE: Cloudy, temps in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Rockettes, Plank Stretches, 10 Cherry Pickers
THA-THANG:
Mosey to trail that extends from upper parking lot that goes near entryway at Lyons Bend.  We will do 14’s by bear crawling for one light, running for four, and repeating that pattern until we get to entry roadway.  At roadway we will do 20 Hello Dollies.

We will cross street and continue on trail, doing nickel, dime, quarters (run one light then do 5 of exercise, run two lights then do 10 of exercise, run five lights and do 25 of exercise) all the way to roadway that enters from Northshore gate.  These will be the exercises

  • Squat jumps
  • Merkins
  • Big-boy sit-ups
  • Run remaining distance to roadway.

At corner of trail and roadway we will do 20 American Hammers.

Mosey to Outdoor Chapel.  We will do elevens, starting with 1 Decline Merkin at stage and 10 Mountain Climbers (four count) at other end of chapel.

Mosey to Playground.  We will do elevens at benches, starting with one bench dip and 10 bench jumps.

Mosey to AO.

MARY:

Leg lifts (various heights)

COUNT-OFF & NAME-O-RAMA
Fourteen men and one mighty dog named “Tank” who belongs to Abscess.
CIRCLE OF TRUST/BOM:

A number of us have been going through some difficult times right now.  We need to know that God is there for us during hard times.  We can turn to him for rest and strength.  It may not end our suffering immediately but it is good to know that God cares for us and God, through Jesus Christ, has suffered too, even dying on the cross for us.  I have listed a few bible verses that might be good to think of during difficult times.

Isaiah 41:10 ESV

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

John 16:33 ESV

I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

Psalm 9:9-10 ESV

The Lord is a stronghold for the oppressed, a stronghold in times of trouble. And those who know your name put their trust in you, for you, O Lord, have not forsaken those who seek you.

Romans 5:3-5 ESV

More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Philippians 4:13 ESV

I can do all things through Christ who strengthens me.

Brother, if you are going through trials at this time, may the Lord strengthen you.

ANNOUNCEMENTS:
Bring snacks for Wesley House this Thursday at Asylum PM.  Abscess will collect.  If anyone is interested in going on a ski trip to Snowshoe on March 10 through 12, contact Lillydipper.  We will ski on March 11 and 12.

BRICK

THE SCENE: 34 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 20 IC

Team Mosey on “Tha-Thang” Loop
THA-THANG:
Complete the #BRICK in alternating 5 & 10 reps of each of the following exercises and complete a lap between each set. Rinse and Repeat.

  • Burpees
  • Rocky Balboas IC
  • Incline Merkins
  • Capt. Thor’s
  • King Kong Thrusters

MARY:

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
CIRCLE OF TRUST/BOM:

BRICK: A singular positive Habit that is Advantageous to the individual or others

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

Players Choice Deck O Cards

THE SCENE: Crisp cool morning.  No rain so all was good.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Cherry Pickers IC x 10 (low and slow)
  • Baby arm circles IC x10 (forward and backwards)
  • Rockettes IC x20

THA-THANG:
Mosey to the boats

Deck O Cards

  • Burpees x 5
  • Run two light poles (40 yards)
  • Pick a card from the deck and perform the exercise
  • Run back to start
  • Rinse and Repeat
  • YHC called recover after 5 to 6 rounds

Mosey around boat parking to base of Materhorn

Squat Run

  • 5 squats
  • Run to next light pole
  • 10 squats
  • Run to next light pole
  • Rinse and repeat up to 25 reps and then back down
  • Finished last reps at AO

Mosey to and around Outhouse x 2

Pee Rock Weightlifting

  • Pick two fist size rocks or one large rock
  • Bicep Curls x 10
  • Overhead Press x 10
  • Front Arm Lift x 10
  • Squats x 10

Mosey back to AO

MARY:

  • LBC IC x20 (4-count)
  • Six Inches
  • Legs up 6 inches, Hello Dolly, keep feet up 6 inches, Flutter Kicks, keep feet up 6 inches, Reverse Crunches

COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
Shared my word for the year.  TIME.  Come to find out La-Z-Boy shared the same thing the day before at RAW.  My word came over the holidays as I read the book One Word.  It currently represents me being intentional with my time.  Being around (and present) with my M, the 2.0’s and others in my life.  Let’s see where God will takes me this year.

ANNOUNCEMENTS:
Lifted up prayers

The Power of Friends

THE SCENE: Temps in high 50’s, clear, breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Pinto About-Face Twists each way, 20 Side Straddle Hops, 10 Plank Jacks, 5 Baby Arm Circles forward and backward, 5 Wide Arm Circles forward and backward, 10 Cherry Pickers
THA-THANG:
Mosey to northern parking lot of park.  We will do Route 66 along the sidewalk that heads to park entrance at Lyon’s Bend.  We will run back to the start after each exercise.  These will be the exercises:

  • Plank Jacks
  • Dive Bombers
  • Jump Squats

After these exercises we will alternate between Bernies, Lunges and Sprints along each light until we get to street that extends from entrance gate.

Mosey up street towards AO but stop at stop sign at intersection of road coming from Admin Bldg.  On grassy area near stop sign we will do 20 Hello Dollies and 20 American Hammers.

Mosey to Northern Ball Field Entrance Parking Lot.  We will do the following from one end of parking lot to other and then do ten merkins after each run there and back:

  • Sideways runs with feet crossing.
  • Hops for four parking spaces then sprint to curb and back.
  • Bernies to curb and back.
  • Bear crawl for four parking space then sprint to curb and back.
  • Lunge for four parking spaces then sprint to curb and back.
  • Sprint to curb and back.

Mosey to AO.

MARY:
Box cutters and planks.
COUNT-OFF & NAME-O-RAMA
16 men, no FNG’s.
CIRCLE OF TRUST/BOM:
Proverbs 18: 24.  A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.

Sometimes our self-doubts, our shame, our anxiety, or even our pride can keep us from turning to friends when we are hurt or in trouble.  As a psychologist, I often see individuals coping with hurtful issues that they are too embarrassed to speak to their friends about.  A young man in his twenties recently lost a job that he had out of state.  He has friends who are smart, energetic, and growth-pursuing and who appear to be going places with their lives.  He has come back to his home town and has a few of those “successful” friends who still live here in Knoxville.  He hasn’t even contacted them, too embarrassed to tell them about his loss of job.

If these guys are true friends, they are the very ones he should turn to at this difficult time.  If they are true friends, they will care for him and hold him up.  His true friends won’t begrudge him for losing a job. They like him for who he is, not the type of job he has.  Yes, back when he got the job they may have praised, pat him on the back, wished him well, told him he was going to “kick ass” at it.  They were saying that because they care for him and want the best for him.  They won’t turn their backs on him because he has stumbled.  They are going to want to pick him up, carry him.  If they don’t do that, what kind of friends are they?

I remember a troubled time I had in my early 20’s.  I was lost in terms of what I wanted to do with my life.  I had fumbled around in a few jobs and was working as a forklift driver at a warehouse just to earn enough money to buy groceries while I lived with my uncle who put me up.  I was depressed and certainly not my usual self.  I remember my friends hanging in there with me at that difficult time.  They would take me to rec centers to play basketball, take me out for meals, call me to shoot the breeze, – not necessarily ask about my job search or career struggles but just be there for me and certainly lend an ear if I needed to talk.  They didn’t have the “sage” advice that I needed from older men, sometimes even offered stupid advice to me.  But they cared and I knew it.  They were going to be my friend through thick and thin.  They were there for me at a most important time and I made it through that time because of them.

We need our friends.  Don’t shy away from telling them about your troubles when you hit a low spot.  Turn to them for strength.  It may not be their words of wisdom that push you through – leave that to the shrinks, philosophers, and preachers.  But your friends will give you that powerful something that is hard to put into words – unless you call it love and that love will raise you up.