F3 Knoxville

Tag: Booster

Say Hello To My Little Friends

THE SCENE: Low 70’s & clear
F3 WELCOME & DISCLAIMER Normal disclaimer + Covid 19
WARM-O-RAMA:
Motivator from 5
High Knees
Cherry Pickers (SLOW)
Baby Arm Circles forward/backward x 10
THA-THANG:
Mosey to the abnormally large pile of CMU’s, and everyone was instructed to grab 2 each.  We farmer carried the blocks around campus while stopping to do exercises, all exercises included the use of at least one CMU.  The exercises included the following: Shrugs, curls, tri extensions, deep merkins pushing the chest below your hands while on the blocks, blockees, wall squats, squats, lunges, calf raises, dips, squat thrusters, big boy sit ups, hello dollies, flutter kicks, bent rows, and maybe a few more, but you get the gist.  After carrying those CMU’s everyone was exhausted and most forearms were shot.

MARY:
No specific mary, as we made it back to the AO at 0615, but the flutter kicks in cadence to 40, with a cinder block over your head made up for the lack of mary at the end.
COUNT-OFF & NAME-O-RAMA
21 HIM’s would be the record in attendance for Shamrock.  We had 21 for an OTB before we became official.  Add tags for GI Jane & Curry.
CIRCLE OF TRUST/BOM:
Popovich, 71, said it’s up to white people to step up — “no matter what the consequences” — and help lead the charge for change.

I read the full article over the weekend, click the text above for a link to the full article.  The quote I shared this morning gave me lots to think about over the weekend.  Too many times in my life, I witnessed things and decided, that is not my fight, I am staying out of it.  Simple things like an off color joke at work, where it is easier to laugh, than the say that is wrong.  The inequality in the way women are treated, the way acquaintances talk down about others, whatever the example, and there are many, its easier to go with the flow.  With a little maturity, and a stronger backbone, I am tired of letting things go.  I still have to decide which battles I want to fight, but as a father, I want to set an example for my kids, I want to teach them to stand up to bullies, and to not be afraid to take a stand.

I shared two stories from last week.  One, where my Muslim neighbor called my black neighbor the N word.  Both kids are in 4th grade, and surely the aggressor didn’t understand the gravity of the use of that word in general, but especially in the current climate surrounding the protests that have risen up from the George Floyd murder.  In my mind, this wasn’t my fight, but I have to say, I love my neighbor.  He wasn’t home and I would want him to stand up for my daughter, so I went in search of the boy.  The boy and I have had a total of three of these conversations over the course of a couple of years, and I tried to explain, firmly, why his behavior was unacceptable.  Who knows what the future holds, but I anticipate having many more of these conversations in the future, by the way talking to the parents doesn’t help sadly, I have tried that too.  The point is, my kids saw me set the example of what is right and wrong, my neighbor saw that I had his back and was willing to defend his daughter, and this boy was reprimanded and held accountable to his actions.  I am not saying I was right, but I determined that being silent was the wrong action.

Later in the week, I had one co worker tell another coworker that she owed him a lap dance.  They have known each other a long time, and it was an obvious joke, but again, it isn’t right.  That was also something that for a myriad of reasons can not be ignored.  So, on a Friday afternoon, I had to call out a 60 year old man for being out of line.  As a leader, we have to set the example and call out those whose actions are reprehensible.  I am not the fun police, but sometimes that is the consequence.  Somethings just aren’t funny.

Being silent is being complicit.  If you witness these situations and do nothing, then like George Floyd’s death, the bystander police officers allowed a man to die by taking no action.  It is time that we as HIM’s stand up to injustice.  That doesn’t mean you have to go to rallies and protests, but simply taking a stand opposed to taking no action speaks volumes.

Galatians 3:28, NIV: “There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” …   We are all the same in the eyes of Jesus, and he lived that.  He was radical, in his appeal to Jews, Greeks, women, outcasts, the unclean, etc.  There was no demographic that was untouchable to Jesus.  If he is our example, then we need to follow him and be the voice of Jesus.  It is simply about loving others, let’s don’t over complicate things.  As Popovich says let’s lead the charge for change.

MOLESKIN:
Pray for Nicole, Anchorman’s friend, Pray for Cheat sheet’s daughter Willow, and pray for the world.
ANNOUNCEMENTS:
Sign up for Q’s

JUCOnapolis 500

THE SCENE:  Perfect Morning
F3 WELCOME & DISCLAIMER: Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

WARM-O-RAMA:
Cherry Pickers IC, Harry Rockettes IC; Grady Corns in Squat IC, Projectivator IC
THA-THANG:

Indianapolis 500 may have been cancelled this week but the JUCOnaplis 500 was a GO!

Quick mosey to Coupon Pile – stopping for 20 Merkins halfway.   Grabbed a coupon and started tabata timer – 10 AMRAP exercises for 50 seconds each with 10 second recovery between exercises for a nice 500 second push.  Did Walkover Merkins, Swings, Curls, Goblet Squats, Tricep Extensions, Heavy Freddy Mercuries, Overhead Press, Rocky Balboas, Bench Press and Squat Thrusters.   Dropped the coupons and headed over to the parking lot for our time trials.

Lined up on the curb across the parking lot.   Ready / Set / Go!   5 Burpees – Sprint to other side of Parking Lot; 5 Burpees; Bernie Back; 5 Burpees; and line up in the order you finish.

Now that we had our pole positions set it was time for the race.   Everyone ran the first lap (0.4 mi) without stopping at the pit (pain) stops.   At the start of the the second lap the pit (pain) were now open.  When you came to an open cone with no one at it you would stop and do the exercise on the ground then get up and start running again.  Ended up modifying to have two at each cone to make sure we didn’t run too much.  There were 10 cones with 50 reps at each cone.  10 exercises were Merkins, SSH, Flutter Kicks, Iron Mikes, Box Cutters, Single Leg Calf raises, Plank Jacks, Hello Dolly, Overhead Claps in Squat, and Mountain Climbers.

Mosey back to the AO; with a tire squealing JAILBREAK at the end.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
20 HIMS in attendance
CIRCLE OF TRUST/BOM:

Here is my best effort to put several rambling thoughts into one message for the day.   We talk about it often in F3 that we are all called to be HIMs (High Impact Men).    While we all got the Man part down…even clean shaven.   I know for me personally I can struggle with the first part – HIGH IMPACT.    When I reflect on my life, I often question am I making the high impact I am called to.   While I know I am far from perfect, I can make myself feel pretty good when I think about serving and impact those closest to me.  My family, my friends, co-workers, church community and next door neighbors (or at least those I know and like).     Where I have struggled in being a HIM is serving those that have nothing to give me in return.

You read from Matthew 5 and 6 – Jesus sermon on the mount and in Matthew 5:46-47 – Jesus says….If you love those who love you, what reward will you get?   Are not even the tax collectors doing that?  And if you greet only your own people, what are you doing more than others?  Do not even pagans do that?

Those are hard words to speak, to hear, to digest.  Because I know if I am honest with myself they expose the realities of my sinful nature.   But they are in red letters, Jesus is calling us to be different, to be set apart.   Mark 10:45   For even the Son of Man came to serve, not be served and to give his life as a ransom for many.   Jesus during his entire life was serving and ultimately gave his life to people who had nothing to give in return.

I can click on the link to donate money or hand out a $20 dollar bill here and there to the cause of the day and try to convince myself I am doing my part to help those in need but I know that in that moment that small token of generosity, while the right thing to do isn’t really a sacrifice.    Once again if I am honest how often am I willing to sacrifice myself, my time, my comfort, my needs, for those in true need, the orphans, widows, foreigners, poor.   That is the part of my life where I have been feeling God pull at me to make a change.   I am far from a finished product but want to be a doer of the Word, not just one who hears (James 1:22).  One who without hesitation knows the right thing to do and does it.   (James 4:17)

I stand here today thankful for many things.   Thankful for men around this circle who are constantly speaking truth and challenging one other to be the men God called us to be.   Men who are challenging each other to spend more time in scripture and prayer.   Men who are encouraging self reflection and repentance.  Men who are challenging one another to step up and help those in need.   Men who are living on mission day in and day out in the forgotten places and looking for others to join them.   I know I wouldn’t have done it on my own, I am too selfish.   But luckily, I have found you all and I have chosen to not do life alone.   

MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at DD still on even if GUMP isn’t here.

Run with Wisdom

THE SCENE: 56 degrees, no humidity, quite nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squat
Windmill
Merkins

THA-THANG:

Mosey to Large Parking Lot Adjacent to the Pond
50 1-count Flutter Kicks
Run 75% to the other end, about 250 meters
50 Merkins
Run back to the beginning, that’s 1 set
Perform 4 sets
Mosey to Duck Pond
Burpee Mile
15 at the beginning of the loop
15 half-way through the loop
Tried to get 4 laps in; decreasing 5 burpees per round with each lap
Mosey back to AO

MARY:
A bit of time left for Hello Dolly

CIRCLE OF TRUST/BOM:

Seeking and exercising Wisdom in light of today’s uncertainty
1 Kings 3
Desire Wisdom
Discover Wisdom
Demonstrate Wisdom

 

BIG 3 BEATDOWN FRIDAY

THE SCENE: 60s and misty

F3 WELCOME & DISCLAIMER – Complete + COVID

WARM-O-RAMA:
Cherry Pickers x7 (IC), Windmills x7 (IC), Tempo Squats x7 (IC), Tempo Merkins x7(IC)
THA-THANG:
Divide PAX  (24) into 3 teams.  Mosey to bottom of Mt. Juconte.  Three stations separated by a comfortable distance.  Each team starts at a different station.  Teams rotate stations (1-2-3) every time station 1 is completed.  Stations:

  • Station 1 (cardio) – Mosey up Juconte, 3 Burpees at every tree (21 Burpees total). When complete, mosey to Station 2 and bump that team to Station 3.
  • Station 2 (core) – At one cone perform 100 LBCs, Frog Jump to next cone and perform 100 Flutters. Repeat until Station 1 team is done. When “bumped” by Station 1 team, mosey to Station 3 and bump that team to Station 1.
  • Station 3 (strength) – 6 trees in the median.  Teams work their way up one side performing 10 merkins at every tree, then back down the other side performing 10 squats at every tree. Repeat until bumped to Station 1.

Each team got to do each Station twice.  Mosey back to shovel flag parking lot.

JELLY ARMS/JELLY LEGS – (ARMS) PAX hold six inches for time, then perform reps of merkins as called by the Q (three rounds), PAX hold an Al Gore for time, then perform reps of squats as called by the Q (three rounds).

MARY:  Freddy Mercury (assist from Erector – thanks, dude!), Flutter Kicks

COUNT-OFF & NAME-O-RAMA
24 HIM

CIRCLE OF TRUST/BOM:
Words are powerful.  God says so.  Throughout the Bible we see a constant theme where gossiping, talking too much, and careless mouths are warned against.  This is something that I struggle with.  It is very easy to get sucked into gossip, especially if it’s true.  But does truth matter when we are using our words to tear someone down? Let’s look at Scripture:

Proverbs 18:21 “The tongue has the power of life and death”

Ephesians 4:29 “Let no unwholesome talk come our of your mouths, but only what is helpful for building others up according to their deeds, that it may benefit those who listen”

Exodus 23:1 “Do not spread false reports”

James 1:26 “Those who consider themselves religious and yet do not keep a tight rein on their tongues deceive themselves”

Proverbs 10:19 “Sin is not ended by multiplying words, but the prudent hold their tongues”

Proverbs 11:9 “With their mouths the godless destroy their neighbors”

Proverbs 16:28 “A perverse person stirs up conflict”

Psalm 141:3 “Set a guard over my mouth, Lord; keep watch over the door of my lips”

As you can see, the Lord treats our words and the intent behind them very seriously, even if what we are saying is true.  I would encourage each of you to consider your words wisely, use them to build others up (even if we “feel” they deserve to be torn down).  There is a lot of wisdom in keeping our mouths shut, living a quiet existence and letting our actions speak for us.  There have been so many times in my 39 years I’ve wished I could take something I said back.  Be mindful of what you speak and learn to tame the tongue.

ISI……….

MOLESKIN:
Prayers for Kick-Flip and his family.  We are with you, brother.  Psalm 34:18 “The LORD is close to the brokenhearted; he rescues those whose spirits are crushed.”

ANNOUNCEMENTS:
Sign-up for meal train for Farragut mother and son.

Burpin’ Bernie is still kickin’ butts

THE SCENE: 40ish, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Windmills
  • 10 – Hairy Rockettes
  • 15 – lbac forward/backward
  • 10 – Tempo Merkins

THA-THANG:
Mosey to the hill adjacent to the large parking lot.

11’s with Diamond Merkins at the bottom of the hill and squat jumps at the top

Mosey to the large parking lot for the return of an old friend.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. I think we had 4-5 HIMs finish all ten levels.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
14 HIMs. One FNG, Welcome Glass Joe!

CIRCLE OF TRUST/BOM:
Be considerate of others opinions and beliefs. They are often based or constructed around personal experiences that we may have never had. It’s essential during this time of uncertainty to repect those around us even if we do not agree with them. This is not the time to be pedantic by trying to always be “right”. Ultimately, the only thing that matters in this life is that we lead others to Christ. Let’s let our Christian lights shine in a way that points to the things above and does not push others away due to things of this world.  

MOLESKIN:

It’s been great to see the JUCO HIMs come back out in force.

ANNOUNCEMENTS:
None