F3 Knoxville

Tag: Abscess

Convergence

THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.
THA-THANG:

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

The Last Shall Be First and First Shall Be Last

THE SCENE: Sunny, clear, temps in 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 15 Mountain Climbers, 10 Cherry Pickers, 10 Windmills, Michael Phelps, Little of This and That
THA-THANG:
Mosey to parking lot by entry to northern ball fields.  Line up on curb of parking lot closest to street.  There will be two cones in middle of parking lot.  On some of the following exercises we will ignore the cones while on some we will use the cones. These are the exercises:

  • Side twister run to other curb and back, facing south as we run.
  • Bernie Sanders to curb and back
  • High Knees run to curb and back
  • Bear crawl to first cone, hop to second cone and lunge to curb.  Do same thing going back.
  • Sprint to curb and back.

Next we go to CMU pile.  Each man grabs a CMU.  We will do the following exercises:

  • 25 Overhead Presses
  • 25 Curls
  • 25 Rows
  • 25 Squats
  • 25 Bench Presses

Mosey to Serpentine Sidewalk (between northern ball fields and outdoor chapel).  We will do 14’s (run one light with listed exercise and sprint four lights, continuing pattern with that exercise until done) all the way to perimeter trail.  First men getting to perimeter trail sweep other men back. The following are the exercises for the 14’s:

  • Duck walk one light, sprint four
  • Hop one light, sprint four
  • Bernie one light, sprint four

Mosey to Playground at northern ball fields.

We will do elevens, starting with one Bench Dip and ten Bench Jumps.  We will repeat elevens with one Decline Merkin and Ten Legs Up Sit Ups.

Mosey to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
God uses all people, whether big or small, powerful or lowly, famous or unknown, rich or poor, for his purposes.  We are all important to God – His Kingdom is quite different than that of what we see in our world.  We may feel sometimes that we don’t count.  We believe there are others out there who have much more “say” than we do.  But each one of us, each one of you, count just as much to God as do presidents and rulers.  Who did Jesus go to for his disciples?  Was it the rulers of Isreal, the rabbis or scholars?  He chose “common” men.  And he said to them, that in God’s Kingdom “The last shall be first and the first shall be last.”

In his book, The Great Divorce, by C.S. Lewis, a group of tourists are visiting heaven.  They see a great parade held in honor of someone who had recently died on Earth.  They wonder who the parade is for.  Surely, it was for someone special on Earth, an inventor whose invention changed the course of the world, a dignitary, a ruler, a great athlete.  They find the parade is for Mary Smith, an unknown woman who loved God and lived out that love toward others.

If my mother-in-law, Ruby Grimes, were to have a resume, it wouldn’t stack up very well with most people.  She had one job in her life, as a bookkeeper for a local school in Kentucky.  But, as David Brooks would say, her Eulogy Virtues will far outweigh her Resume Virtues.  And, I believe, there will be a great parade in heaven for her when she arrives there.  She is the type of person that you just feel good being around.  I truly love visiting her.  One problem though, is that when you go her church with Ruby it seems you can never get away after the service is over.  Everyone wants to talk to her and you find yourself standing around, waiting to get to the car and get home.  When we visit my wife’s parents for Christmas, you can count on people coming and knocking on the door on Christmas Eve or Christmas Day.  Who are these people?  Relatives?  No, the relatives are probably already in the house.  The people who come by are just folks who Ruby has somehow touched in their lives.  Often it is former neighbors who knew Ruby when they were kids.  They probably got cookies from her, came on in the house when they were little, knowing the home was a place where they were always welcome.  They still want to see her as adults, just to let her know they still love her.  Ruby’s refrigerator door is constantly littered with cards from folks who she has known.  They may now live in other cities or states but they still want to keep in touch with her.  She has touched others with a love that is difficult to put into words.  But God surely sees it.

Each one of us may not be the top dogs in our jobs, the best on the sports teams we play for, the best known in our communities.  But we are important to God.  And, we can serve God’s purposes in ways that the world may not see as incredible but in which God surely sees as incredible.  The last shall be first and the first shall be last.  Remember that as you go out and live for God’s purposes.

Who’s on Q?

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (By Dreamer!)

  • SSH’s x20
  • Cherry Pickers x10
  • LBAC’s Fwd/Rev
  • Tempo Merkins x 10

THA-THANG:
The Escalator

From the AO to the parking lot for the middle school baseball field and back to the AO (adding an exercise each 100 yards or so and then dropping one off on the way back)

    • 10 Burpees
    • 20 Star Jacks
    • 30 Merkins
    • 40 Squats

The Quarter Pounder w/ Cheese

Bernie there and run back to the start (10,25,50,75,100)

    • 10 Yards (Burpees) x10
    • 25 Yards (Merkins) x25
    • 50 Yards (Squats) x50
    • 75 Yards (Mtn. Climbers 4xCount) x75
    • 100 Yards (Big Boys) x100

MARY:
Ab-kraken ( LBC’s, V-Up, BB’s, Flutters, LBC’s, V-Up, BB’s, Flutters)
COUNT-OFF & NAME-O-RAMA
Abscess, Backup, Butterfingers, Dreamer, Drifter, Fins, Hammy, Moses, Pinocchio, Proton, Snorkel, Woodshack,
CIRCLE OF TRUST/BOM:
Men spend their live in anticipations, in determining to be vastly happy at some period or other, when they have time.  But the present time has one advantage over every other: it is our own.      -Charles C. Colton
MOLESKIN:
I’ve been working quite a bit lately and this Q sorta slipped my mind.  However, as with all of life’s unexpected moments we always have the choice of how we react.  What a great lesson we can all learn when we stop to listen, ask for help, and rely on our fellow HIM’s.  Thank you all for your help today and every day!  -Butterfingers 🙂

Where’s Land?

THE SCENE: Raining like crazy, temp about 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
At the Northern ball fields pavilion:  20 Side-straddle hops, 15 Plank Jacks, 10 Cherry Pickers, 10 Windmills, 7 Little Baby Arm Circles forward and backward, 5 Wide Arm Circles forward and backward
THA-THANG:
Totem pole with the following exercises:

  • Burpees
  • American Hammers
  • Decline Merkins (using bench of picnic tables)
  • Bench Dips
  • Mountain Climbers

Sprint to CMU pile to pick up CMU’s and bring back to pavilion.

20 Hello Dollies.

Next, we circle four corners of pavilion, bear crawling from Corner 1 to 2 and Corner 3 to 4 while lunging from Corner 2 to 3 and 4 to 1.  We will circle the four corners three times doing the following exercises at each corner:

Corner 1:  1. 20 merkins.  2. 20 shoulder taps.  3. 20 dive bombers

Corner 2:  1. 20 diamond merkins.  2. 20 bottle openers.  3. 20 Carolina dry docks

Corner 3: (with CMU’s)  1. 25 overhead presses.  2. 25 curls.  3. 25 rows.

Corner 4:  1. 15 mountain climbers.  2. 10 burpees.  3. 15 plank jacks.

Next, we take CMU’s back to CMU pile and sprint back to pavilion.

20 Box Cutters.

Next, we do a shortened totem pole with the following exercises:

  • Squat jumps
  • Big boy situps
  • Picnic table pull-ups
  • Bench jumps

MARY:
We finish at the pavilion with leg stretching exercise from plank position.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Words from Sermon by Michael Gerson who gave sermon at Washington’s Memorial Cemetery about God lifting us up at times of despair.
MOLESKIN:
Prayers for Cheatsheet and his family as Cheatsheet’s grandmother, Mary, has passed away and is now in heaven.  Prayers for Pinto who is recovering from heart attack.

Broken Leaders

THE SCENE:  Cloudy, temp in upper 30’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle-hops, 15 second squat, 10 Plank Jacks, 30 Second Squat, 10 Cherry Pickers, 45 Second Squat, 10 Windmills, 60 Second Squat, Little of This and That
THA-THANG:
Mosey to South Ball Fields Parking Lot

Suicides to cones but with variations vs running.  Also, each time back we will do 25 Baby Crunches.  The following shows how we will go to each cone.  We will always sprint back from each cone.

  • Bear Crawl to Cone 1
  • Sprint to Cone 2
  • Lunge to Cone 3
  • Sprint to Cone 4
  • Hop to Cone 5
  • Sprint to Cone 6
  • Bernie Sanders to Cone 7
  • Rinse and repeat but do 20 Merkins each time back.

Mosey to perimeter trail just past ball park pavilion.  We will be doing nickel dime quarters east and then north on the perimeter trail all the way up cardiac hill and to where the trail hits roadway near the AO.  We run for one light and do 5 of exercise, run two lights and do 10 of exercise, then run five lights and do 25 of exercise.  The following will be the exercises:

  • Jump squats
  • Big Boy Sit-ups
  • Dive Bombers
  • Star Jumps
  • American Hammers (four count)
  • Imperial Walkers (four count)
  • Box Cutters
  • Smurf Jacks

Mosey to parking lot near entrance of northern ball park.  We will be split into four groups with each group starting at a corner.  We will circle the parking lot counter clockwise going to each corner of the lot.  There will be exercises listed at each corner.  We will circle the lot three times doing the first listed exercise first, next exercise the second time around, and last exercise the third time around.

  • Corner 1:  20 Hello Dollies (four count), 20 Flutter Kicks (four count), 20 Bicycle Kicks (four count)
  • Corner 2:  20 Diamond Merkins, 20 Bottle Openers from regular plank position, 20 Hands down merkins
  • Corner 3:  (using CMU’s)  25 Overhead Lifts, 25 Curls, 25 Rows
  • Corner 4:  15 Mountain Climbers (four count), 10 Burpees, 15 Plank Jacks (four count)

Mosey to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

From 2 Corinthians 4:

7 But we have this treasure in jars of clay, to show that the surpassing power belongs to God and not to us. 8 We are afflicted in every way, but not crushed; perplexed, but not driven to despair; 9 persecuted, but not forsaken; struck down, but not destroyed; 10 always carrying in the body the death of Jesus, so that the life of Jesus may also be manifested in our bodies.

Cap’n Crunch has been having us read excellent excerpts from the F3 Leadership Manual, the Q Source, in the weekly newsletters we are receiving by email.  As men of F3 we are called to lead others.  Does that mean that we are supposed to be perfect?  NO WAY!  Does that mean we have to be better than those we lead?  NO SIR!

Consider the “heroes” of the bible.  The bible is littered with flawed leaders.  Jonah constantly complained about what God wanted him to do and ran from God before God used him to save the City of Ninevah.  Jacob purposefully tricked his blind father to try to inherit his brother’s birthright.  Moses fumbled around with his people in the desert for 40 years before they finally entered the promised land.  David slew Goliath but had to run from King Saul to stay in a cave, sometimes crying in anguish that God had forsaken him.  He later committed adultery with a woman and purposefully sent her husband off to war to be killed.  Peter was an emotional roller coaster disciple of Jesus who denied him at his death, yet later led thousands to believe in Him.

We are broken people who, like Pauls says in 2 Corinthians, are afflicted in every way but not destroyed.  God has a wonderful way of using broken people to be the vessels, the jars of clay, that carry out His purposes.  Quoting from the book I Am a Follower by Leonard Sweet, “We bless others naturally through our strengths.  But we bless others supernaturally through our weaknesses . . . and Scripture makes this clear:  God’s power is made perfect in weakness.

What kind of man do you want to turn to at your time of doubt?  Would you really want to turn to someone who has always been on top?  First of all, good luck at ever finding such a person. Second, those men who have not examined their failures, who have not learned from their challenges, struggles, and defeats, would not be ones that would understand your struggles very well.  It is through our struggle and brokenness that we become wiser.  It is through are failures that we can learn to empathize with others who fail and need our help.

The great pastor and religious writer, Charles Spurgeon said this about leaders:

Such mature men as some elderly preachers are, could scarcely have been produced if they had not been emptied from vessel to vessel, and made to see their own emptiness and the vanity of all things round about them.

Your brokenness is what you can use to help you be a great leader.  As a HIM, you are a vessel of God, leading others not for your glory but for God’s glory.  Lead on brothers and fear not – God will use your imperfection.