F3 Knoxville

Tag: Bowflex

“These Go to 11.”

THE SCENE: Mid-30s and clear, but it seemed colder after all of the warm weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 (4 ct)

Windmills x 10 (4 ct)

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Overhead claps x 10 (4 ct)

Seal claps x 10 (4 ct)

Little bit of this, and a little bit of that

Some Michael Phelps

Burpees x 5

THA-THANG:
Mosey to the tennis courts

11s – from one sideline of the tennis courts to the far sideline of the other tennis courts – merkins and squats

Mosey to the rock pile

11s – from the rock pile to the dock – curls and CDDs

Mosey to the Bermuda Triangle

11s – from the triangle to either the bathrooms or the playground – burpees and pull-ups

Mosey back to the tennis courts

Jack Webbs to 10 in honor of Waffle House’s epic Q at the Asylum on Saturday

Mosey to the AO

MARY:
Flutter kicks x 20 (4 ct)

Side crunches x 20 each side (single ct)

COUNT-OFF & NAME-O-RAMA
11 PAX, which fit perfectly with today’s theme and was completely unplanned

CIRCLE OF TRUST/BOM:
I had two experiences this weekend that brought me face to face with my arch-nemesis, Time.

On Saturday, I picked up my 1993 Mustang 5.0 that I bought brand new at 16 that I hadn’t driven since 2001.  After 19 years in a garage (including about two years of getting tuned up and detailed), she drove just the same as she did when I was 16 or when I last drove her in 2001.  It was as if those 19 years that she sat in the garage hadn’t passed at all.  With one turn of the ignition, I was 16 again.  Take that, Time.

On Sunday, my oldest child went through his confirmation service at church.  Just like that, 13 years were gone in the blink of an eye, and I was 43 again.  You suck, Time.

As they say, Time is undefeated.

Here is my favorite advice for/description of parenthood: “The days are long, but the years are short.”

Fact: Time does not stop and goes by too fast.

Fact: You will have regrets, no matter how much you try to avoid them.

Here is one of my personal mottos: “If you’re happy with where you are, then you can’t complain about how you got there.”

If you are not happy with where you are, then make a change.

2 Peter 3:8 – But do not overlook this one fact, beloved, that with the Lord one day is as a thousand years, and a thousand years as one day.

So, Time is not undefeated after all.

MOLESKIN:
Prayers for Ribbed’s wife and people who are struggling with addiction, depression, and other problems, especially in these times

ANNOUNCEMENTS:
Coat drive

IPC Memories

THE SCENE: JUCO, low 40s and foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Reach

Cherry pickers IC 5

Harry rockets IC 10

Squat jacks IC 15

THA-THANG:

1st:

Mosey to Jucant

Alternate 10x merkins and 3 burpees  at each pole on the way up and alternate 15 squats and monkey humpers on the way down

Throw in some flutter kicks and planks at the top as we wait for the six.  Freddie mercury and pickle pointers to round it off at the bottom.

2nd:

With CMUs:

Dora style Murder Bunnies 1 min on/off

Other partner does rifle carry

Alpo lifts x 30

Heel taps over CMUs x50

3rd:

Jump squats with hold at the bottom counting down from 6

MARY:

Side abs IC x 10

Hello dolly IC x 20

Pickle pounders IC x6

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Selfishness

It’s easy to go through your day to day activities and only think about the things you need to do or that make you happy.  When was the last time you offered to help someone or made some sort of random act that benefitted only someone else?

One of the foundational aspects of being a man is demonstrating unselfish activities for others or within your family to your wife and kids.

We’ve all probably heard the verses (Luke chapter 10 for example) about loving your neighbor as yourself, but do you ever act on that?

Don’t forget to help others or do something that may seem small that might specifically set someone’s day off on a positive trajectory

Not only are you helping others by the actions that you’ll take, but as an example…you may change the way they start the day by having a simple cup of coffee ready for them when they wake up…but you’re also setting an example for you kids or someone else that may watch you go about of other way to be unselfish.

I challenge everyone to think of something…maybe we should start small and say pick out one thing that is selfish that you do and work on that. Focus on changing that in the next….week,month,year depending on how big of an aspect you decide on

 

Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves.

MOLESKIN:
ANNOUNCEMENTS:
Coat donation.  Bring any mens, women’s, and kids jacket to the AO for collection.  These will be donated to the less fortunate and homeless organizations.  The winning AO will get to pick the community service project.

Wednesday 11/18 at 5:30 we need about 5 volunteers.  Contact Judge Judy for more info.

Anatomy of a Burpee (Revisited)

QIC: I-Beam
The PAX: Mayberry, Bowflex, Slide Rule, Ribbed, Mudpuppy, La-Z-Boy, Biscuits, I-Beam

Conditions: Clear and 59 degrees

THE THANG
Side Straddle Hops x 20 IC
2 Burpees OYO
Imperial Walkers x 11 IC
2 Burpees OYO
Cherry Pickers x 6 IC

Mosey to boat parking lot
Dora EMOM (Burpees)
100 – Donkey Kicks
200 – Hand Release Merkins
300 – Jump Squats
Flutter Kicks til 6 is up

Slow mosey cool down together

11’s at Baby Everest
1 BBS at bottom
Bear crawl up hill
10 Burpees
Crab crawl down hill
Repeat, 2/9, 3/8……

Mosey back to parking lot
Flutter kicks x 20 IC
LBC’s x 20 IC
Box Cutters x 20 IC
Hello Dolly’s x 20 IC
V-Ups x 10 OYO
Burpees x 5 OYO

COT
Name-o-Rama

BOM
Patience is the ability to endure difficult circumstances such as perseverance in the face of delay; tolerance of provocation without responding in annoyance/anger; or forbearance when under strain, especially when faced with longer-term difficulties.

To me: Patience is the level of endurance one can have before negativity.

We could never learn to be brave and patient, if there were only joy in the world – Helen Keller

Proverbs 14:29
Whoever is slow to anger has great understanding, but he who has a hasty temper exalts folly

My daily struggle is frustration. Most days I can’t believe people don’t see things the same way I do. I continually strive to gather info before I hastily respond.

Indie 500

THE SCENE: Mid-50s and clear. Slight smell of 2-stroke exhaust.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Tempo Squats x10 IC
Crabettes x10 IC
LBCs x15 IC

THA-THANG:
Grab a CMU and circle up. We’re working independently today. Cardboard wienkie as follows:

15 Up & Over Merkins (L+R=1)
30 Upright Row
20 Squat Thrust
30 Curls
30 Tri Ext
30 CMU LBC
30 CMU Swing
20 Hand-Release Derkin
20 Lawn Mowers (each side)
15 Twist Lunge (each leg)
20 OHP each arm (or 50 with both arms)
20 ALPOs
20 V-ups
Total reps add to 500… But if you get done early, R&R.

After each exercise, take a lap around the outhouse.

MARY:
Just put up those CMUs
COUNT-OFF & NAME-O-RAMA
16 showed up to get better today.
CIRCLE OF TRUST/BOM:
Utmost.org from Nov 5:

Partakers of His Suffering

…but rejoice to the extent that you partake of Christ’s sufferings… —1 Peter 4:13

If you are going to be used by God, He will take you through a number of experiences that are not meant for you personally at all. They are designed to make you useful in His hands, and to enable you to understand what takes place in the lives of others. Because of this process, you will never be surprised by what comes your way. You say, “Oh, I can’t deal with that person.” Why can’t you? God gave you sufficient opportunities to learn from Him about that problem; but you turned away, not heeding the lesson, because it seemed foolish to spend your time that way.

The sufferings of Christ were not those of ordinary people. He suffered “according to the will of God” (1 Peter 4:19), having a different point of view of suffering from ours. It is only through our relationship with Jesus Christ that we can understand what God is after in His dealings with us. When it comes to suffering, it is part of our Christian culture to want to know God’s purpose beforehand. In the history of the Christian church, the tendency has been to avoid being identified with the sufferings of Jesus Christ. People have sought to carry out God’s orders through a shortcut of their own. God’s way is always the way of suffering— the way of the “long road home.”

Are we partakers of Christ’s sufferings? Are we prepared for God to stamp out our personal ambitions? Are we prepared for God to destroy our individual decisions by supernaturally transforming them? It will mean not knowing why God is taking us that way, because knowing would make us spiritually proud. We never realize at the time what God is putting us through— we go through it more or less without understanding. Then suddenly we come to a place of enlightenment, and realize— “God has strengthened me and I didn’t even know it!”
MOLESKIN:
Great seeing Slide Rule out again! Also, everyone grab a Q!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hello Hurricane

THE SCENE: Steady, soaking rain, but 67 degrees so it was plenty warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x SSH IC
5x Cherry Pickers IC
10x Tie Fighters IC each way
15x Imperial Walkers IC
10x Tempo Cossack Squats IC
20x Mountain Climbers IC

THA-THANG:

Mosey to the speed bump at the bottom of the Matterhorn.
4 cones are set up for a Quarter Pounder with Cheese:
Mosey to first cone, 25 merkins, mosey back for 5 burpees
Mosey to first cone, 25 merkins, second cone, 50 squats, mosey back for 5 burpees
Continue on, adding 75 single-count mountain climbers at the third cone, then 100 single-count SSH at the top.
Rabbits added sets of 5 pullups and 20 BBS.

Mosey to the stairs by the dock. 5 trips up both sets of stairs. After the fifth trip up, continue up to the rock.

Back-To-Front run back to the AO

MARY:
25x LBCs IC
20x Gas Pumpers IC
15x Side Crunch (each side) IC
4 rounds of Row your Boat
And, because Bowflex didn’t think his crotch was wet enough…
10x Superman Swim IC

COUNT-OFF & NAME-O-RAMA
8 men got better and wetter togetter this morning.
CIRCLE OF TRUST/BOM:
John 13:34-35:
A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.

“One another” doesn’t just mean the people in your circle, it means everyone. Think of someone in your life that is difficult to love, and find a way to show the love of Christ to them today.

MOLESKIN:
Hello, Hurricane! Second Switchfoot of the week.

ANNOUNCEMENTS:
Nov 7th – Convergence and 5th anniversary celebration!