F3 Knoxville

Tag: Baby Boomer

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

RushTheField

The Scene

Perfect!

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

Motivators 

Imperial Walkers

Harry Rockets

Hand Release Merkins (Ended up being regular Merkins because it was wet)

Tha-Thang

We split into 3 groups of 4 and proceeded with the below workout. The football field was locked so we used the big parking lot at the far end of campus.

 

Rush the field

 

80 lb sandbag

Carry from curb to curb

Others run to “50 yard line” and do 5 burpees and run back. Rotate so that each member has a turn with the sandbag.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

45 lb kettlebell

Deadlift to high pull 

Run to “goal post” 10 squat jumps, run back. Rotate so that each member has a turn with the kettlebell.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

40 lb ruck plate

Overhead/chest height march to squat

Run to opposite “goal post” and do hillbilly squat walkers, run back. Rotate so that each member has a turn with the ruck plate.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

Completed the same series again but the ruck plate station turned into curl and press and the kettlebell station turned into swings.

 

Mosey back to the shovel flag with the objects in tow. 

Mary

5 burpees (Because burpees are the best)

10 count squat to finish

COUNT-OFF & NAME-O-RAMA

12 High Impact Men

COT/BOM

Are your goals really To Do List items. We were challenged by our current or future goals that we have set for ourselves. When making a goal it should be something that as a little risk/opportunity for failure. This allows you to push harder in your mind. If you “goals” are always 100% achievable are they really goals, or are they items to just check off your To Do List?

MOLESKIN:

ANNOUNCEMENTS:

It was a Gloomy day, where is your value?

THE SCENE: Mid 40’s foggy, and a perfect gloomy day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Normal stuff but with odd numbers instead of even
THA-THANG:
90 second wall squat
80 freddie mercurie’s
70 lunges
60 mtn climbers
50 dips
40 Crunches
30 second handstand hold (balls to the wall)
20 Burpees

3 rounds of the following with CMU’s
25 bench press
20 curls
15 tri extensions

MARY:
10 min plank on your elbows
every time you break plank perform the following:
10 burpees
10 lunges
20 high knees
return to plank
repeat this routine for 10 minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A water bottle used and empty in the parking lot is worthless.  That same bottle at the grocery store (bought in bulk) may cost $0.50.  Bought at a restaurant, maybe $2.00.  At a convenience store, $3.00, the airport, $6.00, or at a sporting event, as much as $8.00.

That same bottle of water, depending on the setting has varying amounts of value.  If you are not feeling valued at work, in a relationship, in an organization, it may be time to change the setting and find your value.  we all have value, and we all have some control over our setting and maximizing our value.

Luke 12: 4-7
1 Timothy 4: 6-8

MOLESKIN:

ANNOUNCEMENTS:

Unofficial CPR Training. I’m Still Not A Professional.

THE SCENE: Clear, brisk morning. Temperatures around mid to upper 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills in on a 4-count x 15

Baby Arm Circles forward 4-count x 10

Baby Arm Circles Backward 4-count x 10

Rockettes 4-count x 20

Merkins 4-count x 10

Cherry Pickers x 5

Some upper body stretching

Mosey to the CMU pile. we did 2 sets of 21’s arm curls, then 10 Over head presses

THA-THANG:

Upon leaving the CMU pile we encountered an FNG with no arms and legs unresponsive on the ground. This workout is centered on know some basic CPR skills and first responder actions to take in a case of an emergency. With thanks to the Fort Sanders Regional Medical Center for allowing me to use a CPR mannequin to demonstrate and show how to perform proper and effective chest compressions.

Everyone was split into partners as one partner was performing chest compressions with me observing and guiding the other was doing squats. The rest of the group one partner was dragginh CMU to the end of the parking lot to perform 5 star jacks to symbolize flagging down the ambulance. The other partner was performing the following exercising while waiting for that partner to return.

  • LBC’S
  • Jungle Boi Squat jumps
  • Rockettes

Each person got to practice 1 minute of doing 30 compression and imitating 2 breaths, or mouth to mouth. Once everyone had a chance to complete at least one minute of compressions we went on a mosey to the entrance of the AO and performed money humpers to help alert the ambulance as to where to pull in.

We returned to the CMU’S and performed 20 windshield wipers. Returned the CMU’s and headed back to the AO.

MARY:
Flutter Kicks x 20

Mermaids (side crunches) 10 on each side

Pickle Pounders x 20

Held Plank for 30 seconds
COUNT-OFF & NAME-O-RAMA

  •  Mermaid
  •  Pom-Pom
  •  Betty
  •  Dumpster Dive
  •  Jenner
  •  Smelly Cat
  •  Base Salary
  •  Baby Boomer
  •  Honeydew

CIRCLE OF TRUST/BOM:
The term “Good Samaritan” comes from “The Parable of the Good Samaritan.” Luke 10:25-37. Jesus speaks of a traveler from Jerusalem on his way to Jericho, who was attacked by thieves. They stripped him of his clothes, beat him severely and left him to die right there by the road. Several people saw the man and walked past him because of how dangerous of an area this part of the road was. Some of the people that walked past the man in need were a priest and a Levite. The only person to stop and help the person was a Samaritan who took pity on the man, cared for the man and even escorted him to an inn where he helped the man recover from his injuries.

Jesus used this man a test to find a good man. The reasons the Levite and the priest did not stop to lend was because of how dangerous the road was, and they thought “If I stop to help this man, what will happen to me?’ But… the good Samaritan reversed the question and asked, “If I do not stop to help this man, what will happen to him?”- Martin Luther King, Jr.
MOLESKIN:
Remember to be an effective HIM it requires us to help our fellow man. By dragging our CMU’s it symbolized dragging a person from a dangerous situation to help render aid. The “Good Samaritan” Law is in place to protect you if you are to render CPR to someone and keeps you from being sued in case ribs are fractured while rendering CPR. We should never be afraid to help based on what could happen to us but think what would happen to them if I don’t act.
ANNOUNCEMENTS:

Brolympics will be returning at Asylum on November 5th.

Dips-for-Dayz-Shamrock

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
54 ℉ 54 ℉ 89% 5.2 mi/h NNE

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

Stolen from Lasso and Gas Station @ F3 Tornado Alley

WARM-O-RAMA:
Monkey Humpers – 10IC
Cherry Pickers – 4IC
Monkey Humpers – 10IC
Pickle Pounders – 12 IC
Willie Mays
Monkey Humpers – 10IC
Seal Claps – 13 IC
Monkey Humpers – 10IC

THA-THANG:

Mosey to concrete area near football field. 10 Merkins along the way.

5 Rounds
Squats:20 reps
Merkins 10 reps
Hindu Merkins10 reps
Lunges 20 reps
Burpees: 5 reps
Dips 15 reps

Head to CMUs. 10 BBS along the way.

With coupon:
3 Rounds
10-15 Curls
10-15 Triceps
10-15 Press

Head back to flag. 11s along the way. Squats and Merkins

MARY:
20 Flutter Kicks
10 LBCs
7 Freddie Mercurys
COUNT-OFF & NAME-O-RAMA
12 Good Men.
CIRCLE OF TRUST/BOM:

Through my recent loss, the men of F3 have been a great comfort and provided a ton of support. I really appreciate it. Take pride in knowing you provided that. Continue to do this for others (and me). Take advantage of this if you’re in a position where it’s needed.

MOLESKIN:
For Jenner and new job opportunities.  For all the sick and suffering.  And for the unsaid prayers in our hearts.

ANNOUNCEMENTS:
Bro Olympics Nov 5th.
Fort Sanders Regional Medical Center in need of Mens clothes/socks/shoes for patients.