F3 Knoxville

Tag: Brick

Rock Doras

THE SCENE: 20 degrees (in Kentucky units) and damp.

F3 WELCOME & DISCLAIMER:
Did that. Especially the disclaimer for the VQ.

WARM-O-RAMA:
25 SSH – IC
20 Rockette – IC
10+10 Baby Arm Circles – IC
10 Cherry Picker – IC
20 Squats – IC
Mosey to Light poles then alternate Mosey/Exercise up the hill so…
Mosey to next lightpole
Butt Kickers to next
Mosey…
High Knees…
Mosey…
Skip…
Mosey…
Bear Crawl…
then Mosey to top
(plank till 6 up)

THA-THANG:
Grab a BB Mosey to Rock Pile.  Wagon wheel for 6.

Take a rock and do some Doras.  While PAX1 does the exercise, PAX2 runs to Asylum steps and back.  Count up to a cumulative:

  • 100 behind head (tricep) curl
  • 100 up and out
  • 200 squats
  • 200 curl
  • 200 rows

Mosey to stop sign (Al Gore for 6).  Complete the following buddy/partner exercises:

  • 10 Hand Release Merkins (high-5 buddy with chest on the ground)
  • 20 Big Boys (sit up and patacake with buddy)
  • 30 Dolly Partners (Lie side by side, do Hello Dolly and tap feet)

Mosey to AO.

MARY:
Just a minute left for Boat-Canoe-Catamaran with some Paddling in cadence thrown in.

COUNT-OFF & NAME-O-RAMA
29 PAX including one FNG – T-bone.
CIRCLE OF TRUST/BOM:
When I’m with my kids I often blurt out the risk I see them taking – “don’t fall off that wall”, “don’t spill that drink”.  Telling someone not to fall makes them think about falling and usually leads to them doing the very thing I don’t want to happen.  Instead, to foster a Growth Mindset I should tell them the Mitigation – that thing they can positively do to protect themselves – “Watch where you are putting your feet”, “Carry your drink carefully”.

As HIMs we should try to affect the people around us positively and help them to get better by telling them the mitigation, not make them focus on the risk.

MOLESKIN:
This was my VQ.  Thanks to the PAX for following my lead and swinging those rocks.  From my post Q high, I’d recommend it to all the HIMS at the back to step forward and do it!
ANNOUNCEMENTS:
Everyone at the workout got their 100 squats in today.  Post them in the August challenge.

Putting in the Miles

THE SCENE:  A little humid but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • Baby Arm Circles (front/back) IC x 13

THA-THANG:

Simple circuit with 4 stations – 1 exercise at each station. 1st lap = 10 reps of each exercise, 2nd lap = 9, 3rd lap = 8, and so on. Complete the reps at each station, run to the next station, and continue until recovery.

  • Station 1 = Next to the light pole on the grinder; Exercise = Big Boy Sit Ups
  • Station 2 = Top of Little Baby Hill; Exercise = Merkins
  • Station 3 = Covered structure over there near the Chapel; Exercise = Jump Squats
  • Station 4 = Playground; Exercise = Burpee Box Jumps

MARY:

Some Flutter Kicks, SSH’s, American Hammers, and Plank to finish up

COUNT-OFF & NAME-O-RAMA

40 strong this morning, including 1 FNG; welcome Bratwurst

CIRCLE OF TRUST/BOM:

From Four Pillars of a Man’s Heart by Stu Weber:

“Any servant-king who thinks he doesn’t need help is deceiving himself. We do need help, truckloads of it. Remember, it was God who said, ‘It is not good for the man to be alone.’ But unless the burden of ultimate leadership falls on the man, then a man’s wife and even his children are not sure what role he is playing and how to support and help him. However, when the servant-king is clearly on his throne of accountability and responsibility, then those around him can better determine how to serve his need to be and function as God designed. But when he is on the throne, then off the throne, on and off, leading and then not leading, it becomes almost impossible for those around him to know how to help him.”

 

Images

THE SCENE: Sunny and nice, high 60’s to low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Burpees, 10 Windmills, 10 Rockettes, 10 Cherry Pickers
THA-THANG:
Mosey to Playground.  All my benches.  We will do elevens starting with 10 bench jumps and 1 decline merkin, working our way to 1 bench jump and 10 decline merkins.

Mosey to Pavillion.  We will do elevens starting with 10 picnic table pull-ups and 1 bench lift working our way to 1 picnic table pull-up and 10 bench lifts.  Afterward, we will do a 60 second squat with backs on wall.

Mosey on roadway south until it starts heading west.  We will stop to do 20 American Hammers.

Mosey to area close to stop sign as round heads west.  20 Box Cutters.

Mosey on roadway to front of Admin Bldg.  Stop at Cone 1 which is in front of sidewalk going to stairs of admin bldg.  We will be running clockwise on roadway going around admin bldg, stopping at each cone to do the listed exercises that will be written be each cone.

  • Cone 1 (located by sidewalk to Admin Bldg):  Deon Sanders to flagpole and sprint back, staying on right sidewalk going and left sidewalk coming back.
  • Cone 2 (located on inlet by road as it heads west on south side of admin bldg):  20 Carolina DryDocks
  • Cone 3 (located at boulder pile):  Pick up appropriate size boulder and do 20 overhead presses, 20 curls 20 rows and 20 squats.
  • Cone 4 (located past parking lot and on west side of admin bldg.)  Hop to Cone 5.
  • Cone 5 (located about 25 yards past Cone 4):  Bear Crawl to Cone 6.
  • Cone 6 (located about 25 yards past Cone 5):  20 Star Jumps
  • Cone 7 (located near stop sign on northeast side of Admin Bldg):  20 Hello Dollies
  • Cone 8 (located on right of roadway as it heads past Admin Bldg.  20 Dive Bombers
  • Cone 9 (located opposite of second set of stairs to left of roadway that is east of admin bldg):  Run up and down stairs three times.

Rinse and repeat after completing the nine cones.

Mosey to AO.

MARY:
20 Pickle Pounders, Boat Canoe
COUNT-OFF & NAME-O-RAMA
16 men.  We had Honcho from the Johnson City AO join us.  We also had an FNG, friend of Punch List named Nate Moore.  He is an attorney and we gave him the F3 name of Jail Bait.
CIRCLE OF TRUST/BOM:
We are made in God’s image.  The Bible says it.  If this is true, there is greatness within us.  We are created to do powerful things, wonderful things.

We usually don’t think that way.  We often think of ourselves as poorly made creatures who need to be molded into something completely new.  Kathleen Norris states in her book, Cloister Walk “These days when someone commits an atrocity, we tend to sigh and say, “That’s human nature”  And certainly, we humans are sinners.  But as Norris remarks, “our attitude would seem wrong-headed to the desert monks, who understood human beings to be part of the creation that God called good, special in that they were made in the image of God. . . This is why Gregory of Nyssa speaks so often of ‘returning to the grace of that image which was established in you from the beginning”

We usually seek God outside of ourselves.  This can be when we go to church, when we take a nature walk, when we read the Bible, when we see God reflected in our fellow humans.  But, because we are made in God’s image, we are also capable of seeing God within ourselves.  As Bob Benson says in his book, See You at the House, “I must listen to the voice that is within me.  For that voice, too, is the purposeful, calling voice of God to us.”

When in my twenties, I had difficulty listening to the voice of God within me.  I was in a career field that others had encouraged me into but I struggled with it and did not have a great love for it.  My heart, my soul, the voice of God within me, was telling me to try psychology, but it seemed impossible – I would have to leave a job and go back to school.  Yet, that voice kept calling to me and with the help of God’s voice through conversations with friends and those who loved me, I finally listened fully to God’s voice within me.  It has made all the difference to me.

I encourage you to start listening closely to the voice of God within you.  What is your heart saying to you?  Can you hear God’s voice within you?  Start listening to that voice for direction.  And in your prayers, listen to that voice within you.  Certainly, continue to listen to others and look outside of yourself for God’s directions to you.  But also listen within yourselves for God’s directions to you – because you are made in the image of God.

ANNOUNCEMENTS:
3rd F on Saturday, August 11.

Kickball tournament on Saturday, August 18.

Tabata Time In Tennessee!

THE SCENE: 70 and a bit humid (great workout weather!)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial Walker X 10 IC
  • Cherry Pickers X 10 IC
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Side Straddle Hops X 10 IC
  • Tempo Squats X 10 IC
  • Mosey to the back of campus

THA-THANG:

All Tabata, All The Way – 20 second AMRAP/10 second rest

  • 3 sets of Merkins

Behind Maintenance Building

  • 3 sets of overhead press w/ CMU (AMRAP)
  • 3 sets of goblet squats w/ CMU (AMRAP)
  • 3 sets of curls w/ CMU (AMRAP)
  • 3 sets of bent over rows w/ CMU (AMRAP)
  • 3 sets of big boy sit-ups (AMRAP)
  • Mosey to Bagwell Center

 Bagwell Center

  • 3 sets of dips (AMRAP)
  • 3 sets of American hammers (AMRAP)
  • 3 sets of lunges (AMRAP)
  • 3 sets of hand-release merkins – (AMRAP)
  • Mosey to Maintenance Building

Side of Alexander Building

  • 3 sets of calf raises on steps – (AMRAP)
  • 3 sets of pullups on the walkway rails – (AMRAP)
  • 3 sets of bench step-ups/box jumps – (AMRAP)
  • 3 sets of hand-release merkins – (AMRAP)
  • Mosey to AO 

AO Parking Lot –

  • 10 burpees (OYO)

MARY:

  • Hello Dolly’s X 20
  • Flutter Kicks X 20
  • Box Cutters X 20

COUNT-OFF & NAME-O-RAMA
10 HIMs – Bartman, Brick, Neutron, Onesie, Pink Eye, Scoop, Snaggletooth, Sty, Trolley, and Booster

CIRCLE OF TRUST/BOM:

We should strive to be our best everyday whether it’s being the best husband, father, son, brother, co-worker, etc. I don’t feel like I’m being my best every day. I struggle to consistently live up to my potential. The good news is every day we have a chance to be our best.

Good and bad things happen every day.  On July 20th, the following things happened:

  • 1921 Congresswoman Alice Mary Robertson becomes the first woman to preside over the floor of US House of Representatives
  • 1944 Death March of 1,200 Jews from Lipcani Moldavia begins
  • 1967 Race riots in Memphis, Tennessee
  • 1969 1st Moon Landing: Neil Armstrong and Buzz Aldrin step out from Apollo spacecraft 11,530 million watch live global broadcast
  • 1976 Hank Aaron hits 755th and last home run off Angels Dick Drago
  • 1995 Shaquem Griffin, American one-handed NFL player (Seahawks), was born (very inspirational story – look him up!)

One of my favorite quotes is:

“The only thing necessary for the triumph of evil is for good men to do nothing.” ― Edmund Burke

Let’s be good men. Let’s serve others. Let’s love everyone. Let’s strive to be better each and every day.

Iron Sharpens Iron – Let’s sharpen each other and make us better every day!

ANNOUNCEMENTS:

  • JUCO considering adding a Wednesday workout
  • We discussed JUCO t-shirt development
  • We discussed August 18 Kickball Tournament

Be like a kid, be resilient

THE SCENE: Muggy n humid
F3 WELCOME & DISCLAIMER

yep, did that

WARM-O-RAMA:
Capri lap around the P lot while a couple rolled in late

sshx20 ic

squats x20 ic

merkins x20 ic

iron mikes x10 oyo

froggie squats x 10 ic

manmakers x 10

mr spectacular x 5 oyo
THA-THANG:
Suicidal 11s

  • 10 cones
  • 1 mr spectacular and suicide the 10 cones spread across the Parking lot
  • 2 mr spectacular and 9 cone suicide
  • Ascending and descending w both totaling 11
  • We got to 4 cones and 7 mr spectacular before time ran out as I wanted 5 mins of Mary

MARY:
Flutters x 20

lbcx 20

roll over for press ups x 5

roll back over for boxcutters x 10 ic

Cash out w ATM s
COUNT-OFF & NAME-O-RAMA
20 pax including 1 FNG . We also had an awesome dog that did the suicides w us!
CIRCLE OF TRUST/BOM:
Be like a kid and be Resilient! My family hiked Mt Leconte this weekend . My 3 boys , 7,10,11 did awesome and actually much better than I expected, especially my 7 yr old. Kids !! They are so resilient ! My 7 yr old , Evan , ended up hiking about 15 miles the whole weekend. I thought, for sure, he would be whooped. NOPE! He is so resilient and just bounced back like it was nothing. I will say he struggled a bit but I encouraged him to keep going and we even made up a song about Evan making it the top. He kept going even when it got tough for him. I love you Evan, Joseph and Christian. I especially love my wife Catherine for she might be the most resilient of all of my Fanily! Actually , I know she is.
MOLESKIN:
Basically, kids are resilient and with encouragement, they can do way more than they think. As adults, we are resilient of course but may not be as much as kids. Maybe we know too much! Let’s be resilient and encourage each other to push through the tough

aye !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.