F3 Knoxville

Tag: Abscess

99 Problems

THE SCENE:

35 and slightly gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 15 Forward and Back

15 Imperial Walkers IC

10 tempo Merkins

THA-THANG:
PAX completed 99 reps of the following exercises:

  • Merkins
  • Squats
  • CMU curls
  • LBCs
  • Star Jacks
  • CMU OH press
  • Flutter kicks
  • Rocky Balboa
  • CMU tri extension

MARY:
30 second plank

Hello Dolly x 20 IC

30 second plank

ATMs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It’s really easy to focus on a mountain of problems and become overwhelmed. Remember to count the blessings in your life as closely as you count your problems. Chances are your balance sheet looks better than you think.
MOLESKIN:

ANNOUNCEMENTS:

THE GOLDEN ROAD

THE SCENE: Low 50s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Static Stretching, Descending Burpees (x10,  x9, x8, x7, x6, x5) – Co-Q Bartman
THA-THANG:
Mosey to strip center parking lot for 15 more Burpees.

Mosey on to the base of Jucomanjaro. 8 cones spaced out going up to the summit. Each cone marked with an exercise.   Battle Buddies complete 50 reps total as a team, one exercising while the other runs to next cone and performs 3 hand-clap Merkins before running back. Once reps complete, teams move to next cone and repeat, making our way slowly to the top. Exercises: Jump Squats, LBCs, Incline Merkins, Monkey Humpers, Freddy Mercury (4ct), Decline Merkins, Windmills, SSHs.

Once PAX reached the summit, we were greeted by Waxjob, levitating amongst four blazing torches of fire and the Golden CMU perched atop of a large log seemingly engulfed in flames. Bartman presented the Golden CMU to JUCO but required exercises called by Judge Judy (10 Burpees) Booster (100 calve raises) and Spotter (25 Harry Rockettes) before it was handed over.  Judge gave a short speech about Spotter’s awesomeness and announced Spotter would be keeper of the CMU – well deserved!

Pax jogged back down the mountain with the inflamed torches ablaze. Once torches were extinguished in the duck cesspool, PAX performed Merkins – x40, x30 and x10 before circling up for MARY at the shovel flag.

MARY

Really slow Peter Parkers – Co-Q Bartman
COUNT-OFF & NAME-O-RAMA
32 strong


CIRCLE OF TRUST/BOM:
Judge Judy told a story of a hostage situation he encountered at work and the tremendous leadership and bravery displayed by law enforcement during the event.  What difficult Jester in your life is Christ asking you to clean up? Do you have the courage to obey his command, even when it feels like too much to ask?
MOLESKIN:

Golden CMU handoff was absolutely epic. Thank you Bartman for co-Qing with me and Waxjob, La-Z-boy and Code Brown for making the ceremony so creepy, yet awesome.
ANNOUNCEMENTS:
Abscess traveling to Cleveland for 1 year anny.

Thankful

THE SCENE: Rainy, temp in 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Pinto Twists, 20 Side-Straddle Hops, 10 Tempo Merkins, 10 Windmills, 10 Rockettes, Michael Phelps.
THA-THANG:
We met at Pavilion at Northern Ball Fields due to rain.  We stayed at Pavilion after the Warm-O-Rama to do Totem Pole with the following exercises, 30 seconds each exercise, five times each exercise:

  • Burpees
  • Squats
  • Picnic Table Pull-ups
  • Star Jumps
  • Big Boy Sit-ups

Mosey to CMU pile.  Each man gets CMU and puts it by curb on parking lot.  We will do the following exercises, then, after each exercise, bear crawl two parking spaces, lunge two parking spaces, and Bernie the remainder of the parking lot to the curb. Sprint back to other curb and do the next exercise, then repeat the trek across the parking lot.  Here are the exercises with the CMU’s:

  • 25 Overhead Presses
  • 25 Curls
  • 25 Rows
  • 25 Squats with CMU at chest.
  • 25 Incline Merkins with hands on CMU
  • 25 Decline Merkins with feet on CMU

Return CMU’s to pile.  We will then sprint back and forth across the parking lot.  We will go back and forth four times.

Mosey back to Pavilion.

MARY:
2 minute squat with back to wall.
COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
I Chronicles 16:34 Oh give thanks to the LORD, for he is good; for his steadfast love endures forever!

As Thanksgiving approaches I want to say how thankful I am to have F3 brothers like you in my life.  As men, we need the bond of other men in our lives.  I have a wonderful wife, wonderful family, wonderful co-workers.  But I need to walk among solid men, men who strive to be HIM’s, men who challenge me, men who push me, men whom I can talk to in confidence, men who I admire, men whom I feel a unique bond with.  F3 has added something to my life.  I feel it each week, feel it in my step, feel it when I get together with you guys, whether for workouts, Coffeeteria, or a beer.  And, my wife sees this change in me.  She loves it that I go to F3.  She loves it that I am in community with such good, spiritual men.

So, I give thanks for you guys.  And, I look forward to giving you Hell at Brolympics!!

MOLESKIN:
Prayers for Junk’s wife, Messi’s wife, Thunderstruck’s mother, Chaucer, and Butter’s son.
ANNOUNCEMENTS:
Brolympics this Saturday, 6:45 am at Asylum.

Break Out!

THE SCENE: 41 and clear
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Windmill IC x 8
Seal claps IC x 8
Randys IC x 8
Motivator IC x 8
5 Burpees OYO
10 Dips + 10 Derkins (2 Rounds)

THA-THANG:

Mosey through the woods to the learning center where we will do “The Breakout”.

My phone has a metronome clicking at 55 bpm…  For the next several minutes, you need to keep moving in timing with the metronome.  I’ll call an exercise that is on the board.  No stopping allowed, only switching of exercises.

The board: Numerous index cards are spread about, face down….  Two PAX draw a card, read the exercises, and jailbreak around the lot (about 1/8 mile).  While waiting for the runners, remaining PAX perform exercises called by Q (must be one showing on the board) in timing with the metronome.  When a runner returns, next PAX draws a card, reads, sprints…. Rinse and repeat.

The phone is locked with a 4-digit pin.  Four of the exercise index cards also contain a number.  PAX keep working until they expose all 4 cards with numbers.  Then they must break the code….  Once all four numbers are known, the each returning runner tries to “break the code” and unlock my phone using the numbers.  If you guys are good guessers, we can finish the work in just a few minutes and break outta here!  Then again, there are 24 possible permutations of 4 numbers, so…. we might be here a while….

Code deciphered….1-0-1-8.  Break out!

Mosey to Pollard Hill for 11s (Bodybuilders/CDDs)

MARY:

Side crunches
Xs and Os

COUNT-OFF & NAME-O-RAMA

7 HIMs

CIRCLE OF TRUST/BOM:

“Because of laziness the roof caves in, and because of negligent hands the house leaks”.  Ecclesiastes 10:18.

Let’s talk about complacency…specifically about complacency in your marriage.  On a scale of 1-to-10, how complacent are you right now about your relationship with your wife?

If it’s been months since you’ve taken your wife on a date, if you are no longer confiding in her, if you are your worst self when you are around her, if the sex has gone cold, if you’re not often giving her your undivided attention, if you are not asking about her feelings and dreams, if you feel distant around her – you’ve become complacent about the most important relationship in your life. Complacency is the subtle and silent enemy of your marriage.

Men tend to be goal-oriented – but your relationship with your wife is a journey that is never complete.  It’s a goal that will never be “finished”.  Don’t settle down, because it’s not a very big step from contentment to complacency.  Comfort, which is a great thing in relationships, can give root to laziness.

If this is you – my challenge to you is to BREAK OUT of the complacency!

It doesn’t have to be extravagant like planning a surprise vacation….  Just be more deliberate and less lazy about the connection you have with your wife.  Ask her more questions.  Mix up the daily routine.  Do something sweet.  Be playful.  Be spontaneous.  Play a game together.  Schedule more sex.  Share a fantasy with her.  Pray with her specifically about her struggles.  Don’t mumble “I love you” out of habit or duty – say it and mean it.  Tell her why you love her, and what you love about her.  Simple things can have a profound impact.

“…The complacency of fools destroys them” (Proverbs 1:32).  My complacency about my marriage cost me a couple of years of what could have been far more intimacy and joy.  At one point, that complacency could have destroyed my marriage.  If you are as deeply and profoundly complacent about your marriage as I have been in the past (I hope you are not!) … winning back her trust and her heart will likely take time and will require a consistent pursuit on your part.  Be courageous and decide today to make that investment, because nearly no other pursuit on this earth is more worth it!

Is your house leaking because of negligence?  Is your roof caving in because of laziness? If contentment has led to complacency, if you have become stagnant in the pursuit of your wife’s heart, if you are taking your marriage for granted….it’s time to shake off the rust and BREAK OUT of that complacency!  This week, do something intentional to strengthen the bond and spark a little delight in your marriage.

MOLESKIN:

Prayers for the traveling Snagg Family

Prayers for Samaritan’s sister-in-law

Good to have Abscess with us!

Hat tip to Abscess for sharing a personal impact/perspective during the CoT – we appreciate you, brother!

Hat tip to my wife for the idea for this week’s Thang.

If you take me up on my challenge to “do something intentional to strengthen the bond and spark a little delight in your marriage”, post about it on the Group Me thread!

 

ANNOUNCEMENTS:

Brolympics

OFFICERS EAT LAST

THE SCENE: 50s and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC F/B, OHCs, Temp Sq, TN Rock’n Chair
THA-THANG:
Mosey to Light Poles on East side of campus.  Lunge to each pole and perform 5 reps of The World’s Greatest Merkin. 10 poles in all.

Mosey to Large Parking Lot and Battle Buddy up.

One partner runs across Parking lot and back while other does ab exercise.  When runner returns, he rescue drags partner 10 yards to next parking lane. Rinse, Switch, and Repeat – making our way across the lot.

Perform 4 Cool Down short distance runs in parking lot (50%)

Mosey back to Shovel Flag.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
26 Strong – with 2 FNGs (Curveball and Butcher)


CIRCLE OF TRUST/BOM:
When US Marines eat together, the Officers and Senior Leaders eat last and often serve their subordinates food before they finally get to eat (if there is enough food left).  This is a symbol and demo of their servant leadership philosophy.  What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving? When you sit down with your family to eat, are you the first to order or fill your plate? Or do you take care of your wife and children first? When entering a restaurant with coworkers, are you rushing to get in the order line? Or are you holding the door so others can go? Leadership sometimes can be a simple act – you don’t need words.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Food drive!