Abscess – Page 47 – F3 Knoxville

Great day at the 1st F3 Knoxville Inner-City Kids Workout

December 3, 2017 Tank

God blessed us today with beautiful weather for F3 Knoxville to come downtown and hold a kids workout for kids that need male leadership in their lives. 18 F3 HIMs came out to bond with 21 of their kid partners and crush the workout. We also had 8 F3 2.0s in attendance as well as an adult FNG or two that need to come out again!

During the BOM, We shared the importance of leaning on each other in tough times, keeping each other out of bad situations and trusting God to help us through those difficulties. At the end, Christmas came a little early as men brought a small gift for each of the kids. They were very happy and had a great time. Several were asking when F3 would come back again….This may be the start of a good relationship with these kids as we can plan other activities as well. Praise God for the opportunity to be with these awesome kids today. A special thanks to @Tinder (program director at WH) for getting the kids together and allowing us this opportunity to serve theses kids. He is a true HIM!

Got It.

December 2, 2017 Lillydipper

THE SCENE: Cloudy, temp in forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Slow Timed Squats, 7 Michael Phelps, Little of This Little of That

THA-THANG:

Mosey to parking lot just south of playground.

Partner up with a buddy. While one buddy does exercises, the other buddy bear crawls to first inlet, hops to second inlet, then runs to end of parking lot and back. The buddies then take places. The exercises that will be done, as a team, while the other buddy runs, are:

100 merkens
100 big boys
100 squats
100 shin raises

Mosey to roadway heading south. Go on roadway as it heads west. About 25 yards from stop sign we will do:

20 Box Cutters

Mosey to stop sign. Then mosey on road going north toward Admin Bldg. At next stop sign that is southeast of Admin Bldg,, head north up road that goes to Admin Bldg. parking lot. Just past the stop sign we will do:

20 Hello Dollies

Mosey to boulder pile by Admin Bldg parking lot. Each man picks up a cinder block weight boulder. We will do the following exercises with the boulders:

20 Overhead Presses
20 Curls
20 Twists with boulder held out like a steering wheel
20 Squats
Rinse and Repeat

Mosey to grove of trees part way down summit of Mt. Everest. We will do the following exercise at various points located on a counter clockwise circle

At grove of trees: 5 Burpees Then run to top of Mt. Everest
At top of Mt. Everest: 10 Big Boys. Then run to bat nest pole by stairs to left of roadway.
At bad nest pole: 20 Star Jumps. Then run down stairs to grassy area below.
At grassy area at bottom of stairs: 30 Squats. Then run south to grove of trees on Mt. Everest.
Repeat three more times.

Mosey back to AO.

We will do following exercises:

20 Pavement Pounders
Boat Canoe Routine
20 American Hammers
20 Second Relax and Look at the Sky
COUNT-OFF & NAME-O-RAMA
12 men. One of them was FNG: Travis Truitt who now has F3 name of “On Tap.”
CIRCLE OF TRUST/BOM:
As men, some of us have anger issues frequently, while most of us have anger issues at least some of the time. We must learn to control our anger. Anger is not a bad thing in itself. It tells us something is wrong. We need to logically fix what is wrong, go to others for help, or pray to God about the matter. What we don’t need to do is become hostile or lose control of our emotions. Through prayer and truly asking God to work with us, we can overcome anger issues. We can also go to our brothers if we have an anger issue and ask for their guidance and help.ANNOUNCEMENTS:
3rd F at Outlook on December 9, 8:15 AM to 9:00 AM, immediately after Saturday Morning Workout at Big Ball. Special Workout tomorrow in Mechanicsville at 2:00 PM , leading youth living near that area. See announcement on group me.

The Beer is the Carrot

November 30, 2017 Lillydipper

THE SCENE: Cloudy, good weather for fellowship after the beat down to sip beer together at Abridged Beer Garden.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Cherry Pickers

THA-THANG:

Mosey to Ballpark Parking Lot Across the Street from AO

Buddy up on end of parking lot closest to street. There will be sets of bricks there. One buddy runs with bricks to other end of parking lot and does 10 mini-manmakers, then runs back. Meanwhile the other buddy is working on the exercises listed below. Buddies take turns running and doing the manmakers until the team has finished the exercises. The exercises are:

100 Merkens
100 Big Boy Situps
100 Squats
200 Baby Crunches

Mosey to Flag Pole by the Pavillion

We will be running to different posts. The posts and exercises we will do there are as follows:

Flag Pole: 20 Box Cutters
Benches: 20 Bench Jumps
Dug Outs: As many pull ups as possible in 20 seconds, hanging for the remaining time
Picnic Tables: 20 Decline Merkens
Repeat Above

Mosey to Sidewalk Between Playground and Chapel

Bear Crawl to First Light, Run four more light. Then repeat this pattern every five lights until one gets to end of sidewalk where it hits the park perimeter trail. Do baby crunches until everyone finishes. Mosey back to start.

Next, lunge to first light, run four more lights. Repeat until at end of sidewalk. Plank until everyone finishes.

Mosey back to AO

COUNT-OFF & NAME-O-RAMA
Seven attended.
CIRCLE OF TRUST/BOM:
Reading from Bible: Luke 8: 40-48. Story of woman who has been having hemorrhages for many years who grasped for the cloak of Jesus and was healed when she touched his cloak.
What are each of us grasping for? We may grasp for money, popularity, fame, power, for the answer to life in the love of another person. Are we grasping for God? Are we placing our relationship with God as a priority? Are we seeking Him? Grasping for worldly things leaves us empty or wanting for more. Grasp for God – in Him, find fulfillment.
ANNOUNCEMENTS:
3rd F on December 11. The workout for those who meet at the Asylum or Big Ball will be a joint session at the Big Ball. We will end the workout at the Outlook where 3rd F event will be held.

Reading to the Kids

November 27, 2017 Bunny

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Side stratal hop 20
Imperial squat walker 10
Cherry Pickers 10
Baby arm circles 10

THA-THANG:

Escalator

Stop 1- 5 burpees
Stop 2- 5 burpees , 10 big boy sit
Stop 3 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers
At Cardiac:Berney Sanders to first bend, alligator crawl(10) bear crawl to second sprint to top
Stop 4 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s
Stop 5 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat
Stop 6 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat, 30 on a 3 cnt or 60 lbc’s
Reverse
Stop 6 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat
Stop 5 – 5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers , 15 Hand Release Merican’s, 20 froggy squat
Stop 4 – 5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers , 15 Hand Release Merican’s
Stop 3 – 5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers
Stop 2 – 5 burpees , 5 big boy sit
Stop 1 – 5 burpees

COUNT-OFF & NAME-O-RAMA
32
CIRCLE OF TRUST/BOM:
Typically when putting the kids to bed it is easy to let her do the bed time reading when I know I should share the responsibility. Recently reading the daily devotional 4128-uncommen-being-better-husbands-and-fathers-daily it mentioned that kids who are read to by dad, according to a study by Harvard University researchers, have better-developed language skills than kids who were read to by mom. It goes to show that easy way is not always the best way.

Waffle house shared afterwards that reading to his kids (oldest is 16) is still an extremely rewarding experience!

Kill the Turkey

November 26, 2017 Elvis

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)

THA-THANG:

Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

SSH x30 seconds. Rest 30 seconds.
Squats x30 seconds. Rest 30 seconds.
Burpee x30 seconds. Rest 30 seconds.
Merkin x30 seconds. Rest 30 seconds.
BBS x30 seconds. Rest 30 seconds.
Sprint Everest…all the way up.
Plank at the top. Mosey back to base of Everest.
Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1^st exercise. 2^nd Pax on line 20 yards away doing second exercise. 3^rd Pax runs from 1^st to 2^nd and switches with 2^nd Pax who then runs. AMRAP 3 Minutes per round.

SSH + Squats
Calf Raises + Lunges
Peter Parker + Sundials
Mountain Climbers (or Merkins) + Hello Dolly

MARY:
5 minutes of Dealers Choice.

COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.