F3 Knoxville

Tag: Baby Boomer

Up the Hill!

THE SCENE:  48 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Overhead claps
  • Seal claps
  • Moroccan nightclub
  • Cherry pickers
  • Merkins
  • Mountain climbers

THA THANG:

Split into two teams.  Starting at a cone, each man sprints up the hill, stopping to perform exercises at each street (3 stops).  Run back to the starting point and move his team’s cone one sidewalk space.  Exercises were;

Round 1

30 merkins

30 LBCs

 

Round 2

20 diamond merkins

20 freddy mercury

 

Round 3

10 hand release merkins

10 BBS

 

Round 4

jog to our starting point (stop light)

Bear crawl to cone

 

Set of 11s – burpees, up and over the wall, bobby hurleys

 

10 heals to heaven – frogger – 10 heals to heaven

 

MARY:

Guantanemo at Weigles

2 minutes of sleeping hillbillies

COUNT-OFF & NAME-O-RAMA

Me and 17 of the best men I know

CIRCLE OF TRUST/BOM:

Today is National Proposal Day… and that got me thinking about the question “how is my understanding of marriage and my role as a husband – different today from what it was when I proposed to my wife in December 2005?”

I reflected on that question a lot.  In summary – I had a profoundly immature understanding of marriage – and of what my role as husband would be.  I shared a few contrasts that I’ve learned through heartache and hard times.  Maybe one will ring in your ears and you’ll say, “yep – I’ve learned that too”.  Maybe one will settle on your spirit and convict you of a change that is needed.   

Again – these are all from my own personal experience.  Each time you read, “an immature husband” below, you could substitute, “A younger, foolish, immature KickFlip…”

  • An immature husband is self-centered.  He takes a lot and gives a little.  A mature husband looks for ways to serve and love his wife.  He deliberately gives far more than he expects in return.
  • An immature husband expects perfection.  A mature husband accepts flaws freely.
  • An immature husband gets defensive. A mature husband presumes good intent and accepts feedback easily.
  • An immature husband sulks for days or weeks after a fight. A mature husband eagerly seeks restoration.
  • An immature husband allows jealousy to devastate the relationship. A mature husband recognizes that jealousy is poison and almost entirely in his own head.
  • An immature husband avoids or downplays conversations which will be uncomfortable.  A mature husband leans into and leads his wife through uncomfortable conversations.
  • An immature husband is emotionally detached. A mature husband is open with his emotions, dreams, desires, fears, and insecurities.
  • An immature husband can offer only an unstable love. A mature husband provides a steady, unshakable, love – his wife feels secure in their relationship.

“Husbands, love your wives, just as Christ loved the church and gave himself up for her” – Ephesians 5:25

MOLESKIN:

Welcome FNG “La Bling”!

PRAYERS / ANNOUNCEMENTS: 

Prayers for Tailhook, for Curveball’s M, and for victims of the earthquake in Turkey/Syria.

Celebrating 5 Decades

THE SCENE:

Perfect gloomy cold

WARM-O-RAMA:

Some Burpees, some SSHs, some Cherry Pickers, and some Tie Fighters… just right to knock the chill off

THA-THANG:

Commemorating 5 decades of life and a great way to gain some respect… 5 progressive rows of fun… Reps were 5 to start – special movement across – 10 reps on the other side – and special movement back… then we moved up the ladder:

Row 1 – 5 merkins… bear crawl over… 10 merkins… bear crawl back

Row 2 – 5 burpees… lunge over… 10 burpees… lunge back

Row 3 – 5 SSHs… sprint over… 10 SSHs… sprint back

Row 4 – 5 squat thrusters…. rifle carry over… 10 squat thrusters… rifle carry back

Row 5 – 5 curls + 5 overhead presses… farmer carry 2 cmus over… 10 curls and OVP… farmer carry back

Worked up and down the ladder as many times as possible

MARY:

Stopped on the way back to the CMU pile to do 25 Grady Corns

COUNT-OFF & NAME-O-RAMA

21 HIMs with no FNGs (all dressed in khaki cargo shorts, knee socks, and Hawaiian shirts)

CIRCLE OF TRUST/BOM:
“You do not know what will happen tomorrow.  For what is your life?  It is even a vapor that appears for a little time and then vanishes away” James 4:14

Time is precious.  We are fragile.  Life is short. Eternity is long.

“Redeem the time” Ephesians 5:16

Life is a gift that can be over before we know it… Cardinal recently but other fallen friends remind us how abruptly it can end – by God’s perfect design and providence.  Embrace each day… be intentional… love those closest to you and work at being the best you.  Leave a legacy worthy of respect.

MJ Day

MJ Day @ Shamrock (2-3-23)

THE SCENE: A chilly 32° but DRY with a full moon in the backdrop.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20 SSH, 30 sec of Iron Mike’s, 23 Bobby Hurley’s, & 15 4-count mtn. climbers w/ merkin & plank position hold after every 5 reps.

THA-THANG:

  • Mosey up to stadium turf
  • Line up across West goal line
  • Pyramid style Q (5,10,15, 20…etc.)
  • Red vs Blue …1v1 w/ each Pax calling out an exercise (get creative) before the roll off, high roll wins (red wins tie 🎲🎲), cumulative sum of 4 die determines reps to perform at goal line…23 burpees was not an ideal Craps roll today 😩
  • After Pax winners choice of exercise, lunge to 5 yd line, perform 2 burpees, mosey back to goal line
  • Make it, Take it (winner keeps red die and invites next challenger)
  • Repeat this cycle with incremental increase in lunge distance by 5 yds (10, 15, 20 etc…ending at the 50)
  • For the 2nd half (50, 45, 40 etc.), Butt kicks up, 3 burpees, mosey back to goal line
  • We called time half way through the 2nd half, Mercy rule enacted

MARY:
Random ab exercises led by Mermaid & Hooptie for a brief stint.

COUNT-OFF & NAME-O-RAMA

20 STRONG with 2 FNG’s. Welcome Brimstone & Finish Him (revised from Old School during coffeeteria). Please come back to Shamrock soon, loved seeing you in the gloom!

CIRCLE OF TRUST/BOM:

MJ was known for putting his team on his back and willing his team to victory, yet…

How often do we shoulder the weight of the world and selfishly take on life in solitary confinement? Satan is crafty at alienating us in this thinking (man up, bear it ourselves). Yet worldly strength will always fail us at some point. Obtain our strength from above!  No matter what comes…physical ailments, relationship struggles, financial burdens. He’s with us and has given us the ultimate victory through His Son. Trust the strongest entity in the universe. He’s an amazing God and is ALWAYS there to assist. Don’t resist!

SCRIPTURE: Numbers 23:22 KJV & Psalms 37:23 NASB
PRAYER REQUESTS:
– Free Fall & family after the loss of their dog. Peace and comfort in this difficult time. Praying happy memories prevail in the long run.
– Venus for his days ahead and road to a more sound, godly lifestyle which reaps dividends in the future. We’re here for you brother, lean on us if needed.
Thank you for coming and enjoy your weekend gents!

What are you gambling on in your life

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
This was a brief warmup, only a couple of minutes and we got moving to avoid the cold/wind.
THA-THANG:
The entire workout was performed under the cover near the school entrance close to the baseball field.
We used workout dice, two with exercises and one with reps or time limits.
WE would roll all three, and do the two exercises by the number of reps or time rolled.  At one point we rolled 90 second intervals 4 times in a row, and the workout was way more challenging than anticipated

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What are we gambling with in our lives?  The entire workout was left to chance with the dice.  We are taking some of those same chances with health, jobs, relationships, etc.  Don’t be passive, take ownership of these, and make it happen, don’t wait.
MOLESKIN:
I made a Dr’s appt that I have been putting off for a very long time.
ANNOUNCEMENTS:
Cardinal’s memorial workout this Saturday

Shamrock – Living House

THE SCENE: Foggy 49F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles

Side shuffle then reverse 

High knees

Butt kicks

Tie Fighters X10 

Cherry Pickers  x3 

Side Straddle hop (IC) 4 CT x 10

Quad Stretch

THA-THANG:

Mosey to rock pile 

Grab 2 rocks

Butterflies – 60 seconds

Twinkletoes with rocks held out – 60 seconds 

Butterflies – 30 seconds

Curb squats – rocks out in front – 60 seconds 

Drop the rocks and mosey to the middle school across the street

—-

Stop halfway for 50 curb dips 

—-

Battle Buddy

#1 does line hopping while #2 runs up and down the stairs

Switch, then hold plank for the 6 before we move to the next round

#1 does flutter kicks while #2 runs up and down the stairs

 Switch, then then hold plank for the 6 before we move to the next round

#1 does Big Boys while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does LBCs while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does American Hammers while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does a 6” leg lift while #2 runs up and down the stairs

Switch, then then hold plank for the 6 

Head back to Catholic  – Stop halfway for 50 more curb dips

CMU work on the way back

* AMRAP: CMU bench press, curls, then rows. 

Walk back halfway then run at 75% to the flag. 

MARY:

Buns of Steel each leg x10-4-count 

Word: 
COUNT-OFF & NAME-O-RAMA
14 – Baby Boomer, Tailhook, Tuba, Voo Doo, Skid Mark, Caveman, Curry, Betty, Mandolin, Honeydew, Slappy, Mermaid, Anchorman, Shuttlecock
CIRCLE OF TRUST/BOM:

Quote from CS Lewis about God’s work in you. God’s work in you can be painful and not easy. The work shows that he cares. He is 100% holy so he builds a palace worthy of his holiness. 

“Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.”

― C.S. Lewis, Mere Christianity

“Friendship … is born at the moment when one man says to another “What! You too? I thought that no one but myself . . .”

― C.S. Lewis, The Four Loves