F3 Knoxville

Tag: Bandwagon

Hot and Heavy

THE SCENE:  Sunny and hot, temp in upper 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Mountain Climbers, 10 Windmills, 20 Calf Raises, Little of This and Little of That
THA-THANG:
Mosey to stop sign at northeast corner of Admin Bldg.  20 Merkins.  20 Box Cutters.

Mosey to little road/driveway that leads to northern side of Admin Bldg.  Partner up.  Doras with partner running to end of driveway and back while other partner does exercises.  Then partners switch.  We will do these exercises:

  • 200 Baby Crunches
  • 150 Squats
  • 100 Diamond Merkins
  • 100 Big Boys

Mosey to bottom of dragon tail.  We will do Route 66 up the dragon tail until we reach area where trail meets other trail.  The first to top sweeps others back to bottom.  These will be the exercises we do:

  •  Carolina Drydocks
  •  Imperial Walkers (4 count)
  •  Plank Reaches (reaching with each hand)
  •  Dive Bombers

Mosey to stop sign at northeast corner of Admin Bldg.  20 Hello Dollies in cadence.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Ten men including an FNG who we brought in as a Flying EH:  Bill Barton whom we named “Ticker.”
CIRCLE OF TRUST/BOM:

Henry Nouwen in his book, Gracias, states that there is “a ministry that I keep losing, although I am constantly called back to it.  It is the vision that ministry means first of all searching for God where people are lost, confused, broken and poor.  Often I have gone to such people to bring them back to God, to the sacraments, to the church.  But that is acting and living as if God is where I am, and as if my first task is to bring others to my place.  When, however, God is with the poor and marginalized, then I have to dare to go there, live there, and find them there.  I now realize that I can be with people without having to make them think my thoughts and say my words.  I can be free to listen and slowly to discern where God shows his merciful face to me.”

We, as believers in God, in our attempt to “save” others are sometimes guilty of trying to convince people to think our thoughts, to live as we do.  We need to realize that God is already there with these people, already working with them.  We need to see God in them.  By being with them, joining them, finding God in them, they will not only see God in us but God within themselves.  Then they can more fully believe in God as we desire them to do.

 

Fist-full

THE SCENE: Sunny and warm, temp in low 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Twisters, 10 Windmills, 10 Cherry Pickers, 10 Tempo Merkins
THA-THANG:
Mosey to stop sign at southeast corner of Admin Bldg.  20 American Hammers

Mosey down hill by road east of Admin Bldg and below stairs that lead down from road.  We will do Doras.  Partner one runs up hill, then up stairs to road.  Partner one does 10 Merkins then runs back down stairs and down hill.  Meanwhile partner two is exercising.  Then partners switch places.  The partners together will do the following exercises at bottom of hill:

  • 250 Baby Crunches
  • 200 Squats
  • 100 Big Boy Situps

Mosey to stop sign at northeast corner of admin bldg.  20 American Hammers

Mosey to trail coming off lower northeast end parking lot.  We will bear crawl distance of one light then run for distance of four more lights.  We will repeat this procedure until we get to entry road at Northern gate of park.

Mosey across street and for short distance until we hit grass at bottom of Roadshow Run.  20 American Hammers

Mosey up Roadshow Run to road north of Admin Bldg.  Do Baby Crunches until all men arrive.

Mosey to Rock Pile.  Each man grabs boulder.  We will do the following exercises, with boulders, in cadence:

  • 25 Overhead Lifts
  • 25 Curls
  • 25 Rows
  • We then run down summit of Mt. Everest to grove of trees.  We do five burpees and run back up to rock pile.
  • Rinse and repeat the lifts, curls and rows.

Drop rocks in pile and mosey back to AO.
COUNT-OFF & NAME-O-RAMA
Five men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Recently saw Beautiful/The Carole King Musical and was inspired by it.  First, was amazed at how many hit songs she wrote BEFORE she created her famous Tapestry Album.  These hits were sung by other artists.  For most of the songs, she wrote the music while her husband at the time, Gerry Goffin, wrote the lyrics.  These songs, many of which hit no 1, included Locomotion, Up on the Roof, One Fine Day, I’m Into Something Good, Pleasant Valley Sunday and Natural Woman.  Carole King was not confident in her own voice.  Others, such as James Taylor, had to encourage her to sing her own music.  After her divorce from Gerry Goffin, she did start to create albums where she sang.  This woman, who was afraid to sing on her own, created the famous Tapestry album.  It not only was voted the best album of the year, it included the best song of the year “It’s Too Late” and had a song on it that James Taylor made a number one hit “You’ve Got a Friend.”  Also, this woman who felt she didn’t have a good enough voice became female vocalist of the year.

Sometimes we fail to see how much talent we have.  I look at the men in our PAX and I see amazing talent.  That talent comes in athleticism, in a personal connection with others, in a willingness to grow, in a capability of being true influences in our community.  We may not see it.  But a great thing about F3 is that your brothers do see it.  In F3 we encourage each other, help each other.  This leads to a greater belief in ourselves and how we can help our community.  Who knows what you are capable of – what each one of us are capable of!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
May 19 – the Big Event!!!

A fist of five

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, arm and leg lifts from plank position, 10 slow tempo merkins, 20 squat jumps, 10 cherry pickers
THA-THANG:

Mosey down Roadshow Run to Perimeter Trail where it goes close to Lyons Bend.  20 American Hammers (four count).  20 Hello Dollies (four count).

Mosey to Bottom of Mt. Everest.  Five Burpees then run around first tree and back to do Baby Crunches until all men have returned.  20 Box Cutters.

Mosey to Shady Area by Maintenance Bldg.  20 Flutter Kicks (four count).  20 Bicycle Kicks (four count).

Mosey to Road entering from Western Gate to Park.  Head East.  Go down hill on right by stop sign.  Thirties starting with five Merkins at bottom of hill and 25 Big Boys at top on road.  We will work up (or down) in increments of five for the exercises.

Mosey to Stop Light at Southeastern Corner of Admin Bldg.  20 American Hammers (four count).  20 Hello Dollies (four count).

Mosey to Boulder Pile.  Each man grabs boulder.  25 Overhead Lifts, 25 Curls, 25 Rows, and 25 Squats with Boulder.  Then run to space needle, going to top and back down.  Come back to boulder pile and rinse and repeat the exercises with boulders.

Mosey to AO.

MARY:
Boat canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We, as men, need to learn the art of listening.  Active Listening is harder than one thinks.  It involves truly listening to the other person without interrupting.

Mistakes of listening:  cutting the person off, thinking we know what they are saying when we truly don’t, judging the other person, interjecting our own “answer” without truly understanding the problem, belittling the problem by buttering it over, saying things like “oh, it’s alright”, “you will get over it”, “it’s not that bad”, “It’s God’s will.”

Active listening involves a true attempt to focus on the person, conveying with words, facial expression and tone that you hear, understanding and reflecting the emotions that the person is conveying.  Active listening, in fact, can include reflective listening, where we give a brief synopsis of what the person said so that they know you are there with them.

Benefits:  the person feels understood, the person is more likely to trust you, the person gains from sharing their true experience, the person is empowered, and, through the empowering, the person often figures out a solution to the problem.

We need to try this more with women.  Women often times don’t want to hear solutions when they speak to us.  They just want to be heard, to be understood.

We need to try this with our children.  When kids are understood and allowed to come up with their own solutions, they usually do a very good job at reaching the correct solution.

We need to try this in our mission work with others.  People don’t want to hear your magical answer about God or Jesus saving them until they know they are understood by you – until you respect the power in them, the beauty in them, the I am your equal if not even better in them.

MOLESKIN:

ANNOUNCEMENTS:
2nd F immediately after workout at Abridged Beer Company.

Slopping Through the FakeGloom

THE SCENE: Raining and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees, 10 Cherry Pickers, 10 Windmills, 10 Baby Arm Circles Forward, 10 Baby Arm Circles Backward

THA-THANG:

Mosey to parking lot by South Ball Fields.

We will exercise in the four corners of this parking lot, sprinting between each exercise.  The exercises are:

  • Northwest Corner:  20 Merkens
  • Southwest Corner:  20 Imperial Walkers
  • Southeast Corner:  20 High Step Kicks
  • Northeast Corner:  20 Carolina Drydocks
  • Rinse and Repeat

Mosey to the Pavilion by South Ball Fields.

Elevens at the picnic tables.  Start with 10 Decline Merkens off bench of table and 1 Table Pull Up laying down on ground.  End with 1 Decline Merken and 10 Pull Ups.  Then do one minute squat with back to wall of pavilion.

Mosey to Dugout Area of Baseball Field

Do as many pull-ups as possible on one hang.  Hang for another 20 seconds when done.

Mosey to Park Perimeter Trail and Head East.  Then Go North as Trail Turns That Direction.  Go about 30 Yards North.

20 Squats

Mosey North Again to Serpentine Sidewalk that Heads West Back to Roadway

Lunge to first light.  Sprint next four lights.  Lunge to sixth light.  Sprint next four lights.  Keep doing this in increments of five lights until we get to roadway.

Mosey North on Roadway to Road Block Sign.

20 Ice Skaters by road sign block.  Then run up hill to gate at top of roadway.  20 Calf Raises.  Repeat.

Mosey The Very Short Distance Back to AO

COUNT-OFF & NAME-O-RAMA
Seven men.
CIRCLE OF TRUST/BOM:

Many men claim they want to be Men of Honor.  We almost intuitively know what it means.  But as humans we fall short.  Authors of novels often create heroes that are incredible examples of Honorable Men.  Yet, these same authors fall way short in terms of being the heroes they created in their stories.  We could all write a story about an honorable man – we need to try to be the hero that we would create in our own story.  Wake up each day giving effort to become the Honorable Man that you yourself have created in your own mind.  We begin to do that by:

  • Making the effort to go to F3 Beat Downs.
  • Enriching our minds and hearts by attending worship services.
  • Smiling when we come home to family, even after a hard day when we do not feel like smiling.
  • Giving credence to the unique wonder of each person we see and talk to.
  • Place love above money and power.
  • Do unto others as you would have them do unto you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
3rd F this Saturday, 8:30 AM at Outlook.  Do not meet at Asylum for Saturday morning workout.  Go to Big Ball instead.

Working Off The Candy

THE SCENE: Partly cloudy.  Temperature about 70.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 Side Straddle Hops
  • 15 Imperial Walkers
  • 10 Burpees
  • 10 Windmills
  • 10 Slow Timed Squats
    THA-THANG:

Mosey to Grassy Area below Stop Sign at Southeast Corner of Admin Bldg.  Do 20 Hello Dollies, 4 count

Mosey to Outdoor Chapel.  Then do elevens starting with one Mountain Climber (4 count) at one end of chapel and ten Decline Merkens from stage to floor on the other end of the chapel.

Mosey to soccer field by baseball diamonds near playground.  Each man does suicides from one end of field to other, stopping to do ten Merkens each time he come backs to starting line.  Then he will repeat above but do ten Big Boy Sit-ups each time he comes back to starting line.

Mosey to Flag Pole by Baseball Fields.  Each man will do, at own pace, the following:

  • 20 American Hammers (4 count) at Flag Pole
  • 20 Bench Jumps at Playground Benches
  • 20 Pull Ups at Baseball Dugout or as many as possible and hang for 20 seconds
  • 20 Ice Skaters (4 count) on grass at south side of pavilion
  • Repeat above

Mosey to Stop Sign at Northeast side of Admin Bldg.  Do 20 Hello Dollies, 4 count

Mosey Back to Base Camp

MARY:

COUNT-OFF & NAME-O-RAMA
Seven men
CIRCLE OF TRUST/BOM:
We often worry about the details of our day, about possible mistakes or threats, or about getting things perfect or “right.”  Such worries can actually hurt our performance.  Try reading a chapter from a book where you must remember every word you read.  You can get so caught up in the memorization that you lose the message the author is trying to convey.  When we worry about details, about getting things right, about possible mistakes, we not only hamper our performance but we lose focus on the glory of God’s world that is right there in front of us.  Jesus told us to leave our worries to God.  Focus on God and His glory, not on worries.
MOLESKIN:

ANNOUNCEMENTS: