F3 Knoxville

Tag: Baby Boomer

You vs You #1 (Shamrock)

THE SCENE: 39 degrees and glorious
F3 WELCOME & DISCLAIMER

Administered

WARM-O-RAMA:
Motivators from 6,Tempo Merkins, Tempo Squats, Little of this, little of that, cherry pickers

THA-THANG:

Metric Workout #1

(Every man will need 1 CMU)

Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

 

Here are the exercises:

– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees

When you finish the Blockees, start back at the top with curls.

 

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.

Once through the entire circuit is 525 reps (burpees do not count toward total).

Fellowship mosey back to AO
MARY:
No time
COUNT-OFF & NAME-O-RAMA
14 HIM’s were counted
CIRCLE OF TRUST/BOM:
Essentialism is fundamentally about designing and taking control of your life. The same amount of energy, when directed purposefully, can bring you much closer to your goal. Know the right things you must do, reject everything else and direct your time and energy to create the biggest impact where it matters.

We choose how to spend our time and energy. 2) Almost everything is noise and very few things are exceptionally valuable. 3) We can’t have it all or do it all.

Phillipians 4:8 – Finally brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
MOLESKIN:

ANNOUNCEMENTS:

Track Day at Shamrock

THE SCENE:   33 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • KCP
  • RFTS/LIH
  • Seal squats
  • Merkins
  • Mountain climbers

THA THANG:

Mosey to the track.

5 Rounds

Each Round perform these exercises then run.

  • 10 Burpees
  • 20 LBCs
  • 30 Merkins
  • 30 SSH
  • 20 Hello Dolly
  • 10 Bobby Hurley

 

Round 1 – 1 LAP

Round 2 – 2 LAPS

Round 3 – 3 LAPS

Round 4 – 2 LAPS

Round 5 – 1 LAP

 

MARY:

PAX choice

COUNT-OFF & NAME-O-RAMA

Me and 12 of the best men I know.

CIRCLE OF TRUST/BOM:

Esse Quam Videri (EQV) – To be, rather than to seem.

Strive for authenticity.  Strive to be a HIM and do the things we talk about during the BOM, don’t just listen and let no application take root in your life.

James 1:22-25, “But be doers of the word and not hearers only…the one who looks intently into the perfect law of freedom and perseveres in it, and is not a forgetful hearer but a doer who works — this person will be blessed in what he does.”

MOLESKIN:

ANNOUNCEMENTS:

Shamrock – I can’t forgive

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Run in circles switching to high knees, butt kicks, side to side, etc.
  • Tie Fighters X 10 each side
  • Cherry Pickers x 5
  • Peter Parkers x 10
  • Smurf Jack x 20

THA-THANG:

  • Mosey to the track and field bleachers, but stopped 3 times for speed bump (3) burpees
  • At the bleachers we split into 2 teams
  • Round 1: One team runs to the top and back while the other team does tricep dips (we did 3 rounds of dips per team)
  • Round 2 was the same except we switched to decline merkins X3 rounds
  • Round 3 was the same except we switched to LBCs X3 rounds
  • Mosey to the parking lot with the Jesus statue
  • Alphabet abs; on our six, feet out to form a pencil, we drew ABCDEFG in the air, the ran to the far end of the parking lot to do HIJK, the ran back to Jesus. Went back and forth until we completed our ABCs and got our star sticker to put on the class board.
  • The group of PAX decided by vote to finish off the morning at the CMU pile, sorry Mermaid.
  • 20 curls for the girls, 20 lawnmower pulls each side, 17 man makers, 10 blockies, 75 ground press, 17 dead lifts.
  • Mosey to the “AO Flag” – Pool Boy

MARY:
Our FNG “Venus” (please don’t show us your)…. took charge for the 2 minutes of Mary. Flutter kicks, heel taps and plank.
COUNT-OFF & NAME-O-RAMA
9 including our FNG “Venus” (was his name)

* Baby Boomer, Venus, Betty, Pom-Pom, Slappy, Curveball, Pool Boy, Mermaid, Anchorman,
CIRCLE OF TRUST/BOM:

Corrie Ten Boom who wrote The Hiding Place experienced and witnessed hell on earth during World War II while Nazi Germany occupied her country the Netherlands.

She was arrested in February 1944 for her role in protecting hundreds of Jews.

The 2 closest people in her life were her father and sister. Both were incredible Christians that I can’t even comprehend their level of faith and love.

Her father died after 1 week in prison.
Her sister made it 10 months in absolutely terrible prison camp conditions. The nurses at the camp snuck Corrie in to see her sister one last time before she was sent to either a mass grave or cremated.

1 week after that Corrie Ten Boom was “accidentally” released and barely made it back to her country alive.

2 years later she went back to Germany to witness to war torn occupied Germany. She taught at a church about God’s forgiveness.

After it was over an officer who was at the Ravensbruck prison camp walked up to her to shake her hand and ask for her forgiveness. She knew exactly who he was. She had walked past him in the shame of her nakedness. There’s no telling how many terrible things he did at that camp.

This is what she said about this moment:

“Even as the angry vengeful thoughts boiled through me, I saw the sin of him. Jesus Christ had died for this man; was I going to ask for more? Lord Jesus, I prayed, forgive me and help me to forgive him….”

(she then pauses) “Jesus, I cannot forgive him. “

“Give me YOUR forgiveness! ….

And so I discovered that it is not on our forgiveness that the world’s healing hinges, but on His. When He tells (or even commands) us to love our enemies, He gives the love “

How can I relate to this level of forgiveness? The day after I read this book I encountered a jerk out in public that really pissed me off. His words and actions burned me up inside for the next day. Not that I can compare my level of enemy with Corrie, but I thought about what she said. I couldn’t pull myself away from the anger I had. Duh…”I” is where I went wrong. I’m a sinful person who has wronged people and God many times. Of course I’m not capable of forgiving him on my own. It has to be from the power of God. I didn’t die on the cross for sins so what makes me think I can succeed in sucking up my pride to forgive? I even tried to rationalize for the guy. I had thoughts about what his life must be like to make him act like this. Again, not my job to make excuses for him or accuse him. God is the ultimate judge and he can breathe new life into anyone. That jerk hopefully will be touched by God. The only thing I can do is pray for God to empower me to forgive him and pray that God reaches out to heal him from brokenness.

So the big takeaway from me is this: The pressure is off of me! Heck yeah and praise God. I don’t have to get myself to a certain level of Christian status by checking off the forgiveness tab. I just have to fall on my knees and submit to God and let him be God.

MOLESKIN:
Pom Pom’s wife’s great uncle (Michael?)  dealing with a cancer diagnosis. Venus’s sister (Gracie?) dealing with health issues.
ANNOUNCEMENTS:
X-mas party this Saturday night at Butterknife’s house.

Progress has to be measured

THE SCENE:

Perfectly chill with a touch of mist (mid 40s)

WARM-O-RAMA:

Some SSHs in honor of Pool Boy; Tie Fighters because they are the best; Squatting Grady Corns; a few Merkins; a jog to touch a light pole (any will do); and some Cherry Pickers

THA-THANG:

Fitness Test: recorded number of reps for each PAX doing 5 different exercises (will keep and check in again later to see progress); exercise 1 was 2 minutes of T-Merkins (AMRAP); exercise 2 was 2 minutes of bear crawling scoring 1 for each parking space passed through; exercise 3 was 2 minutes of Big Boy Situps (knuckles to pavement up and over to touch toes – AMRAP); exercise 4 was 2 minutes of Back-n-Forths (running from one spot to another and back like suicides – about 25 yards, scoring 1 for each length ran); exercise 5 was 2 minutes of Lunges (each leg counts as 1 – AMRAP).

Keeping anonymity the following scores were captured… showing first initial of name with scores in order in parenthesis… B (45,12,40,12,56); M (41,22,42,15,65); B (38,21,41,14,68); S (50,23,59,15,62); A (52,37,62,16,62); P (19,21,27,16,75); B (17,16,39,12,39); P (36,27,50,15,60); S (29,22,31,14,50); C (40,22,40,14,57); D (40,32,64,15,70); O (48,27,60,15,63); C (29,22,40,15,49)

Mosey to CMU pile for some 4th quarter closeouts… Rifle Holds; Curls; Bent Over Rows; Dead Lifts; Bench Presses; and Face Smashers

MARY:

Mosey back to starting point and finished with some dealers choice core exercises!

COUNT-OFF & NAME-O-RAMA

13 HIMs with no FNGs

CIRCLE OF TRUST/BOM:

Reflecting on encouragement from Jesus in Matthew 7 to remove the log in our own eye to better serve our brothers who need help with a speck in theirs… encouraged the PAX to set goals, share them with others, and then measure their success or failure to achieve.  We all need to strive to progress in our fitness, fellowship, and faith and we all need accountability to help us along the way.

ANNOUNCEMENTS:

Christmas party and parades coming up

Filling in for Anchorman

THE SCENE:  Cold, unseasonably so for October 19.  Feels like 30 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 6
cherry pickers
baby arm circles
then get on the move to combat the cold
THA-THANG:
Mosey to the football field
Set up 4 corners, from the back of the end zone to the 30 yard line.
At corner 1, perform 40 reps, corner 2 perform 30 reps, corner 3 perform 20 reps, and corner 4 perform 10 reps for a total of 100.
We went upper, lower, abs, then repeat that sequence and a total of 10 rounds.  We ended up with 400 upper body reps, 300 lower body reps, and 300 abdominal reps of various exercises.

MARY:
no time for Mary today
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about the Lord’s Prayer, praying, and the importance of the praying in general.
MOLESKIN:

ANNOUNCEMENTS: