F3 Knoxville

Tag: Baby Boomer

ABsolutley fABulous ABdominal workout

THE SCENE: Unseasonably warm for November, low 60’s and a slight rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Side Straddle Hops because Pool Boy was not in attendance
5 Cherry pickers
9 Tie Fighters
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the football field
1st round
Pair up with a partner, and 5 yards one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the goal line.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round
Same format but one partner did 15 Shoulder taps, while the other partner did 5 BBS

Due to the light rain, we moved to the covered area at the school.
We set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
10 starfish
10 hello dollies
10 pickle pounders
10 heels to heaven
hold the cobra position for the remaining 30 seconds to stretch the core
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am appreciative of this group for the support, stress relief, and genuine friendships formed in the gloom.
MOLESKIN:

ANNOUNCEMENTS:

“What we do with our dash matters”

THE SCENE:   50ish and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • RFTS/LIH
  • Finkle swings
  • Willy Mays Hays
  • Merkins
  • Down/Up dog
  • Quick mosey

THA THANG:

11s at the hill.  Star jacks, up the hill, derkins

 

Mosey to the field

Starting in the endzone – 10 burpees, 10 merkins, 10 (4-ct) LBCs.

Sprint to the other endzone and decrease rep count by one – 9 burpees, 9 merkins, and 9 LBCs

Repeat until you finish 1 burpee (10 rounds).

 

Mosey to the 50-yard line.  Guantanamo

 

Mosey to the 20-yard line:

  • 5 monkey humpers
  • 4 shoulder taps
  • 3 diamond merkins
  • 2 donkey kicks
  • 1 broad jump
  • Repeat until you get to the endzone.

Jelly Legs:  30 second Al Gore, 30 squats, sprint.  20 second Al Gore, 20 squats, sprint.  10 seconds Al Gore, 10 squats, sprint.

Bear crawl

MARY:

Mary – PAX choice

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.

CIRCLE OF TRUST/BOM:

The inspiration for the Word came from Caveman.  Last time I led at Shamrock, I talked in the BOM about legacy.  Living in such a way that we leave the legacy that we want to leave.  After the workout, he made the comment, “What we do with our ‘dash’ matters….”.  What was he talking about?  He meant, that one day your body will be ash and there will be a tombstone with your name on it.  It will have the day you were born and the day that you died – and in between, there will be a DASH.  That dash represents today, this week, this year.  You are living that DASH.  What we do with our ‘dash’ matters.

  • Are you doing your utmost to use your precious few years wisely?
  • Perhaps there is a hatchet that needs to be buried
  • Perhaps there is a neglected relationship that needs investment.
  • Perhaps there is a bad habit you need to put to death
  • Perhaps there is a good habit you need to build into your lifestyle
  • Are you using your precious few years wisely?

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be. Remind me that my days are numbered— how fleeting my life is. You have made my life no longer than the width of my hand. My entire lifetime is just a moment to you; at best, each of us is but a breath.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

MOLESKIN:

ANNOUNCEMENTS:

Election

THE SCENE: Clear and cool. Just a hint of summer remaining with the fall weather.
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:
10 x Overhead Clap IC
10 each Tie Fighters forward & backward IC
10 Forward lunges in place OYO
10 Reverse lunges OYO
10 x Tempo Squats IC
5 x Hand Release Merkins OYO
5 x Burpees
5 x Werewolves OYO
10 x TN Rocking Chair IC

Part 0 – Party Affiliation (Falling Indian Run with Upper or Lower Choosing)
Pick your party: Upper Body or Lower Body? Along the way to the Cheatsheet Memorial Merkin Parking Lot do:
Merkins
Squats

Part 1 Primaries in the Cheat Sheet parking lot
List 2 types- primaries
Upper
30 Merkins or Bat Wings (20 each of Baby Arm Circles Forward, Baby Arm Circles Backward, Seal Claps, Overhead Claps)
Lower (30 Squats, 100 Toe Merkins, & 20 Lunges)

So I’m going to let you vote in both parties if you want (some people even register as one and vote as another?). You get to do the “vote twice!” (or you can cancel yourself out haha)

We ended up doing this 3x actually.

Part 2 Total Democracy (election #1)
Everybody votes on every decision
We go with the majority for every exercise (listed at the CMUs)
Repeat after 10 (basically with or without CMUs)
CMU circle (10 or 20 each)
CMU Thrusters 10 or Air Presses
CMU Bench or Merkins
Blockee or Burpees
CMU row or Seal Claps

Core Circle (10-15 each)
Dolly or Leg lifts
Pickle Pounders or Pickle Pointers
Big Boy Situps or V-ups
LBC or Leg Lifts
Left or Right side Crunches

Repeat if time (we had time)

Fellowship mosey to the corner then regular mosey to the flag (thanks for the sprint push Baby Boomer!)

MARY:
Dealer’s choice with several exercises that were clearly not core (Burpees included!)
COUNT-OFF & NAME-O-RAMA
14 Electoral Voters strong today!

CIRCLE OF TRUST/BOM:

Circle of Trust
I don’t even remember signing up for this Q. But because I actually showed up Friday I decided to keep it. I’m no politician but I hope to keep my word. Tomorrow we have a lot of choices – to vote for many things. It’s a responsibility we should take seriously, but also we need to understand what we’re doing too.
We live in a democratic republic. This means you elect a representative who, unless specifically presented to voters as an amendment, vote on things for us. This is, more or less, a feature and not a bug of our 3-branch government system. Today we walked through a few (but certainly not all) types of government.
Regardless of the type of government we’re under, the Bible says a few things:
1 Timothy 2:2-4 – 1 First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, 2 for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. 3 This is good, and it is pleasing in the sight of God our Savior, 4 who desires all people to be saved and to come to the knowledge of the truth.

1 Peter 2:17 – Honor everyone. Love the brotherhood. Fear God. Honor the emperor.

Romans 13:1 – Let every person be subject to the governing authorities. For there is no authority except from God, and those that exist have been instituted by God.
Today we’re doing something different here: I’m going to pray for prayer requests but then I’m also going to echo a prayer that one of my pastors yesterday prayed during our meeting for our country because it had such an impact on me as crying out to God for righteousness and mercy to be fruit of these elections.
(Took prayer requests) Dumpster Dive, Tail Hook, Jenner
Additional Prayer
Father, the great truth that we just sang is such a rich encouragement to us. We do believe that all is well with our souls because of Jesus Christ our Savior and His gracious, sovereign rule over all things. And that reality is a special encouragement to us in prayer. It is an encouragement to us this week, Lord, as our nation is in another cycle of local, state, and national elections. So, as Your people we would like to begin this week in obedience to Your Word that tells us to pray for all people, including ‘kings and all who are in high positions’ (1 Timothy 2:2a)’ we pray this so that we, Your people, might live ‘peaceful and quiet life, godly and dignified in every way’ (1 Timothy 2:2b). So Lord, we pray this morning for our city and for our county mayors and all local government leaders.

We pray also for our state legislature and for our governor. We pray for the United States congress, supreme court, and president. We pray that You would give our government leaders wisdom and skill in leading. We pray that our nation would remain a place where we can freely worship You and share the Gospel of Jesus Christ. You tell us, Lord, that it is Your desire for all people to be saved and to come to the knowledge of the truth (1 Timothy 2:4); so we pray for a great outpouring of Your Holy Spirit in our country.

But whatever may happen, we pray that you would strengthen us; that you would help us to love our neighbors, to be patient with those we may disagree with, and to extend the grace, mercy, and love of Christ to those around us. We thank you for Christian people who serve in government everyday. We pray specifically for [man currently serving as legal counsel to senators in Washington, DC]. Bless [him] and others like him who work in government. Help them to see good and godly fruit from their efforts and raise up more people like [him] who seek to honor you in government service.

So we’re glad this morning in this election week to commit the needs of our country to Your care and to ask you to help us to be ambassadors for Jesus Christ in our country.

MOLESKIN:
It was good to be back even though I don’t remember signing up for this Q!
ANNOUNCEMENTS:
Food drive still ongoing and other donation stuff this holiday season. See Slack for all the details and if you didn’t get our new Nantan’s newsletter this week rectify that in Slack as well by sending Abort or Ratchet a DM!

Shamrock – Prodigal Son

THE SCENE: 45F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in a circle, side to side, butt kicks, high knees, run, stop. 

Stretching – Quads

Tie Fighter 4 CT x 10 each

Cobra stretch 

Smurf Jacks – 20

THA-THANG:

Mosey to the football field 

Escalator (sort of 12 days of Christmas style) 

5 burpees – run 75 yards and back – hold plank for 6

Once the 6 is up, start over with 5 burpees, then add the next exercise – then to the 75 and back and keep going. 

10 merkins

15 big boys

20 Carolina dry docks

25 squats

30 second plank

35 monkey humpers

40 LBCs

45 SSH

50 toe merkins (didn’t make it to this round) 

For the math nerds: 45 Burpees, 80 Merkins, 105 BBS, 120 CDD, 125 squats, 120 seconds plank, 105 monkey humpers, 80 LBSs, 45 SSH, 1,350 yards. 

 

MARY:
A few cherry pickers
COUNT-OFF & NAME-O-RAMA
10 – Mermaid, Dumpster Dive, Jitters, Crawl Space, Curry, Baby Boomer, Curveball, Betty, Base Salary, Anchorman,
CIRCLE OF TRUST/BOM:

Luke 15:20-21 – Prodigal Son

“But while he was still a long way off, his father saw him and was filled with compassion for him; he ran to his son, threw his arms around him and kissed him.

21 “The son said to him, ‘Father, I have sinned against heaven and against you. I am no longer worthy to be called your son.’

Zephaniah 3:17, “The Lord your God is with you, the Mighty Warrior who saves. He will take great

delight in you; in His love, He will no longer rebuke you, but will rejoice over you with singing.”

I am often / most of the time the prodigal son. Maybe daily? 

I walk off on my own. Live my life. Drift away from my relationship with God, yet he welcomes me back with love that only he could give. 

 

Dynamite

THE SCENE:   31 and clear
F3 WELCOME & DISCLAIMER:  
WARM-O-RAMA: 

  • Projectivators
  • Cherry pickers
  • RFTS / LIH
  • Merkins
  • Imp Lunges
  • OAT Planks
  • Doubletap Squats
  • Mosey

THA THANG:

10 stations laid out in a 2×5 grid.  Perform exercises, alternating between sprint and bear crawl to get from one station to the next.  Exercises were;

  • 25 Carolina dry docks
  • 30 monkey humpers
  • 25 4-count flutter kicks
  • 20 Iron Mikes
  • 40 Merkins
  • 20 Doubletap squats
  • 20 mountain climbers
  • 35 LBCs
  • 15 Shoulder taps (4 ct)
  • 30 Imp lunges (15 each side)

Short mosey.

B.O.M.B.S.  P1 runs a loop while P2 does exercises.  Switchero.

  • 50        Burpees
  • 100      O.A.T. Planks
  • 150      Merkins
  • 200      BBS
  • 250      Squats

Get home!

MARY:

One minute left – Betty called burpees

COUNT-OFF & NAME-O-RAMA

Me and 10 of the best men I know

CIRCLE OF TRUST/BOM:

The Word this morning was about “legacy”.

We started by wishing a very happy birthday to Alfred Nobel, who was born Oct 21, 1833 – he would be 189 years old if he were still with us today.  You’ll know his name from the prestigious prizes given for advances in Physics, Chemistry, Medicine, Literature, and Peace – but are you familiar with how he made his fortune?  He was a prolific inventor – and held 355 patents.  His most famous and most lucrative invention was dynamite.

In F3, we call fitness “The Magnet” – it is probably why you came out here in the first place.  We call the fellowship “The Glue” – it is probably why you keep coming out here.  And the faith, we call “The Dynamite”.  Faith is what fills the hole of purposelessness in your life.  Faith is a belief is something bigger than yourself that compels you to live for others above yourself.  “Faith is a living, daring confidence in God’s grace, so sure and certain that a man could stake his life on it a thousand times.” – Martin Luther

There is a story about Alfred Nobel that goes like this…  When his brother died, a French newspaper mistakenly ran the obituary for Alfred.  The article was an unflattering account of his life – how he made his fortune selling armaments – saying he “found ways to kill more people faster than ever before” and summarized his passing with “the merchant of death is dead”.  Nobel read that and was appalled at the idea that he would be remembered in this way.  He wanted to leave a positive legacy in the world.  So, in his last will and testament he left nearly all of his vast fortune to establish a trust and institution which would annually recognize those who “conferred the greatest benefit to humankind”.

Here’s the question and application…  One day, your body will be ashes – and the memories and impressions that you leave on those who remain will be your legacy.  What is it going to be?  If you could, like Nobel, somehow read your own obituary, what would it say?  Would it be;

Unflattering?  “He was difficult to know, difficult to love, a slave to his vices…”

Neutral?  “He mostly pursued his own interests and comfort.  He lived an unremarkable existence”

Or would your obituary describe the life of a high-impact man?  For generations, will your descendants tell stories of how they were blessed by your life?

Your best bet for leaving that positive legacy is NOT your job or position.  It is certainly not any THING that you will leave.  It’s NOT even the love you have for your family.  Your best bet for being a blessing to your family and leaving a positive legacy is…your dynamite – your faith.  “The greatest legacy one can pass on to one’s children and grandchildren is not money or other material things accumulated in one’s life, but rather a legacy of character and faith.” – Billy Graham.  “…Character”: A life lived with deep integrity will leave an enduring legacy.  “The righteous man walks with integrity, and his children are blessed after him.” Proverbs 20:7.  “…and Faith”: A life exhibiting faith in good times and bad will leave an enduring legacy.

Read Psalm 112 and think more on a meaningful legacy.  It tells us, “the generation of the upright will be blessed” and “the righteous…will be remembered forever”.  The Psalm goes on to describe a memorable man, a man who will leave a legacy of greatness.

  • He lives a righteous and blameless life (Verse 4)
  • When others disappoint him or don’t meet his expectations, that man…gives them grace (Verse 4).
  • When others wrong him, that man…shows mercy (Verse 4).
  • With his time and money, that man…is generous (Verses 5 and 9)
  • That man…loves justice (Verse 5)
  • That man…is not afraid of the future because he trusts in the Lord (Verses 7-8)
  • To those who are less fortunate than him, that man…shows compassion (Verse 4)
  • That man…fears the Lord (Verse 1)

That’s a description of a man that I would certainly tell stories about long after he were gone.

MOLESKIN:

Psalm 112

1 Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!

2 His offspring will be mighty in the land; the generation of the upright will be blessed.

3 Wealth and riches are in his house, and his righteousness endures forever.

4 Light dawns in the darkness for the upright; he is gracious, merciful, and righteous.

5 It is well with the man who deals generously and lends; who conducts his affairs with justice.

6 For the righteous will never be moved; he will be remembered forever.

7 He is not afraid of bad news; his heart is firm, trusting in the Lord.

8 His heart is steady; he will not be afraid, until he looks in triumph on his adversaries.

9 He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor.

10 The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

 

ANNOUNCEMENTS:

F3 tent at the Oak Ridge Halloween event – Oct 27 6:00-8:00 PM

Brolympics Nov 5