Abacus – Page 54 – F3 Knoxville

Mayday

May 1, 2018 Tank

THE SCENE: Beautiful morning. Clear and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
SSH X29,

Mosey Around outhouse

Cherry pickers x5

Tha Thang

Partner up, mosey with 1 CMU per duo up towards boats

Stop at 1/2 way at guardrail

Dora:

100 declines

150 CMU squats

200 presses

While partner runs up to top and back (60+ yards)

Mosey to boat

One partner runs to light pole with CMU

while other does burpees. Partner 1 runs back and tags partner 2 and both run to CMU. Repeat switching partners each time.

10 burpees OYO

At steps:

Stand beside each other. 15 squats total passing CMU each time. Repeat but switch sides. For total of 30.

Run up to rock at restaurant

Repeat x3

10 burpees OYO

Return back towards AO stopping at each light pole as before but doing LBCs.

Mosey To guardrail again for mini Dora 100 merkins while partner runs to top again

20 incline merkins on guardrail

mosey to AO for 35 Flutterkicks

COT 12 Pax

BOM

Story from Rabbi Abraham Twerski

“‘Young man. Why are you eating that fish?’ The young mans says, ‘Because I love fish.’ He says, ‘Oh. You love the fish. That’s why you took it out of the water and killed it and boiled it.’ He says, ‘Don’t tell me you love the fish. You love yourself, and because the fish tastes good to you; therefore, you took it out of the water and killed it and boiled it.’

“So much of what is love is fish love. Young couple falls in love. Young man and young woman fall in love. What does that mean? That means that he saw in this woman someone who he felt could provide him with all of his physical and emotional needs, and she felt in this man somebody she feels that she can write, that was love, but each one is looking out for their own needs. It’s not love for the other. The other person becomes a vehicle for my gratification.

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“Too much of what is called love is fish love. An external love is not on what I’m going to get but I’m going to give. We had an ethicist rabbi Dessler, who said, ‘People make a serious mistake in thinking that you give to those whom you love, and the real answer is you love those to whom you give.’

His point is if I give something to you, I’ve invested myself in you. Since self-love is a given, everybody loves themselves, now that part of me has become in you, there’s part of me in you that I love. True love is a love of giving, not a love of receiving.’

MOLESKIN:
Not a lot of chatter this morning, I’m assuming that means it was a good workout?…
ANNOUNCEMENTS:
Prayers for families struggling, praise for friends marriage issues on right road

The cure for loneliness, 4/28/2018

April 28, 2018 Code Brown

THE SCENE: Sunny and cool but warming. The dew twinkling on the new green grass.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50, Tie-Fighters, Some plank streches. Tempo merks…

3 man Dora with CMU 150 curls/rows/press with the other two doing 5 burps at the opposite side of lot.
THA-THANG:

Pulling a log together around the Asylum. Volunteers pull the log, others mosey. Starting an escalator (1; 1&2; 1&2&3 to 5 and then back down. Pull log a little farther each stop.

5 burpees,
10 BBS
Tempo squats
CDD
SSH

During the above we stopped at the foot of Everest and did some bear crawl up with reps of mountain climbers, plank jacks, CCDs, Flutter kicks and the back to the log.

MARY:
Hello dolly’s and captian Thors, ATM’s and stop..
COUNT-OFF & NAME-O-RAMA
21 strong with one FNG, Alex (Retreat)
CIRCLE OF TRUST/BOM:

Talked about how endemic loneliness is in middle aged men and how a group like F3 can be the cure.

Quote from media report on health risk of low social relationships.

An analysis of nearly 150 studies has found that people with strong social relationships had about a 50 percent lower mortality risk than those with weaker ties. Julianne Holt-Lunstad and her co-authors concluded that those with weaker social relationships had a greater risk of death than people who were physically inactive or obese. Let me put that another way. Spending time building and nurturing your friendships might be just as important to your health as eating right and exercising.

I came that they may have life and have it abundantly. – John 10:10

Q101 at JUCO – Mixin’ it up

April 27, 2018 Proton

THE SCENE: Recovering from the rain this week it was a little soggy but perfect weather for a beat down. Not to hot not too cold. F3 WELCOME & DISCLAIMER

4 Standards: Disclaimer, Proper count and cadence, BOM, COT

A – Authenticity – If you can’t do it, then don’t Q it. Period
C – Consistency – Count the same way every time, all the time.
E – Energy – The PAX feed off the Q’s energy. Bring the heat and be early.
S – Selflessness – The workout is about the PAX, not the Q. Not ever

WARM-O-RAMA:

SH 25x (IC)
Wide Merkins x 10 (IC)
Merkin 15x (IC)
Arm Circles Forward 15x (IC)
Arm Circles Backward 15x (IC)
3 Hand Release Burpees OYO

THA-THANG:

String of Pearls to Hill – No Man Left Behind, plan the workout with all fitness levels in mind.

Stop 1 – 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group))

Explanations and transitions can make or break a workout!

Three stages of the PAX, where are you?

Survival
Push yourself
Encourage

Grinders – 12 min

1^st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope. Switch. Each round increase by 2 reps until each man does a total of 14 reps. Three rounds:

Rd 1 = Burpees
Rd 2 = BBS
R~~d 3 = Ranger Merkins (hands at should width, elbows in)~~

Keep the PAX Moving. No down time
Practice explanations the night before and make sure they are easy to explain!
Demonstrate as needed
Structure the workout with all skill levels in mind.
Always start and end on time. Always have a watch or a phone
Rehearse your exercises and your cadence aloud in prep for the workout.

The BEAST is 6 exercises, performing 6 reps at 6 stops. 12 min

4 lines (lined field or cones). Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish.

Merkins
Star Jacks
~~Squats~~
Wide Arm Merkins
~~Bobby Hurley~~
~~Burpees~~

MARY:
Dealers Choice

Flutter Kicks x 25(IC)

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:

BOM

BOM

Plan your workout – Actually write it down and get someone who has Q’d before to review it.
Better to have too much than not enough
Have an alternative Plan! for rain, weather size of PAX etc.
Welcome everyone
Use good form
Cadence- Inflection and recover and practice out loud!

BOM

“Today you will spend solitary moments of conversation with yourself, either listing your complaints or counting your blessings.”

“Think with me for a moment. Do you live a life of blessing or complaint?

easy to find fault, discontent.
easy to be irritated and impatient.
easy to groan and moan about the difficulties of life
easy to be dissatisfied.

Why are these things so easy? Well, they’re easy because sin still causes us to make it all about us. ”

“Our readiness to complain is another argument for the forgiving and rescuing grace that Jesus, without complaint, willingly died to give us.”

Saint Francis Prayer

Lord make me an instrument of your peace
Where there is hatred let me sow love
Where there is injury, pardon
Where there is doubt, faith
Where there is despair, hope
Where there is darkness, light
And where there is sadness, joy

O divine master grant that I may
not so much seek to be consoled as to console
to be understood as to understand
To be loved as to love
For it is in giving that we receive
it is in pardoning that we are pardoned
And it’s in dying that we are born to eternal life
Amen

Be Sweet

April 25, 2018 Snorkel

THE SCENE: Mid 50’s, not raining for once

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jump rope on Q
High Knees on Q
Wide Knees on Q
Butt kicks on Q
Arm Circles Little and big on Q

THA-THANG:

Indian run to Matterhorn, last man dropping for 4 squats then sprint to the front

11’s on Matterhorn 1 Merkin/10 Burpees start at the top

Pavalon Dora P1 15 4-count SSH/BBS P2 200 side tri rise(10 per)

MARY:

Crunchy frog x 15 IC
Single leg touch x 15 IC each leg
Flutters x 15 IC
Dollys x 15 IC
Slutters x 16 IC
Superman 10 count hold x 5
Scissors 1 min to cash

COUNT-OFF & NAME-O-RAMA
15 Brothers

CIRCLE OF TRUST/BOM:

Life is too short to get upset about stupid little annoyances in our lives. I have been working on this the past 6 months and my wife says I’m sweeter to her. I can tell we are closer and more loving when I’m not always trying to educate and correct her. She is my best friend and not identical to me. If I accept her as she is we lead a much happier life with a tight relationship.

MOLESKIN:
Thanks to locals for showing me around the park on a recon ruck. Nice place you got! Wall ball did some marathon training instead of the beatdown, but we enjoyed his mumblechatter when he passed by.
ANNOUNCEMENTS:

Beautiful Day

April 14, 2018 Lillydipper

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!