F3 Knoxville

Tag: Bunny

Fellowship at the asylum

THE SCENE: 70 degrees and moist.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
4 cherry pickers

6 count man makers

some of these some of those
THA-THANG:
mosey over to he playground

  • 21 box jumps
  • 21 BBS
  • Wait of the 6 then mosey to the pavalon
  • 21 table rows
  • 21 squats to sit
  • mosey to AO
  • lung from on parking line to next do 1 merkin
  • lung to next line add one
  • Rinse and repeat until called for time
  • Grabed some coupons
  • mosey to tail of dragon.
  • 1 curl per light and add one as you walk up the tail of the dragon
  • walk down to the AO
  • start on one side of the parking lot lay the coupon on the ground and drag it across the lot while you bear crawl.

MARY:
stretching out after work is done

 

Every day is chest day

THE SCENE: 78 and a little muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 20, mosey to the flag.  at flag do Merkins, round the clocks and imp walkers
THA-THANG:
Start “at the playground ya know“.

6 stations:

  • Pull ups x10
  • shoulder tap merkins  x10
  • Imperial walkers x20 4-ct
  • wide/reg/narrow merkins x5
  • Round the clocks on three cones (total of 12)
  • incline merkin thrusters up the snake

mosey to the tennis courts.

suicides Burpees on each line. 10 BBS or 20 LBCs every time you hit start line.

Rolling Army merkins, lunges, bear crawls and reverse lunges across mid court.

 

MARY:
Flutter kicks and side crunches
COUNT-OFF & NAME-O-RAMA
7 pax
CIRCLE OF TRUST/BOM:

Morning // Start with Gratitude to Your Wife

They say one of the most important things you can do in the morning is to show you are grateful for what you have in life. One of the best ways to get into a positive mindset first thing in the morning is to say a prayer of thanks to God. His mercies are new every morning. One of the greatest ways to appreciate your wife is to show your wife that you are thankful for her in the mornings as well. While that’s not always the easiest thing to remember (especially before the first cup of coffee), it’s not that difficult to say a few grateful words to her and remind her why she matters to you and to God.

Do something special – something unexpected like taking care of a household chore that your wife doesn’t like doing or making sure breakfast or lunches are ready for the kids (if that is something she normally does). You can also speak kindness with a thoughtful compliment or by expressing gratitude for what she is giving you.

Freshen Up Your Thanks

The best way to reap the benefits of gratitude is to notice new things you’re grateful for every day. Gratitude journaling works because it slowly changes the way we perceive situations by adjusting what we focus on. Gratitude notes are even better.  While you might always be thankful for your wife, merely writing “I’m grateful for my wife” week after week doesn’t keep your brain on alert for fresh grateful moments. Get specific by writing “Today my wife helped me organize my office” or “My wife helped me think through that challenging situation at work.” And be sure to stretch yourself beyond the great stuff right in front of you. Opening your eyes to more of the world around you can deeply enhance your gratitude practice. Make a game out of noticing new things each day.

MOLESKIN:
Buy white chalk
ANNOUNCEMENTS:
Hardship Hill is back on for Oct 3rd

The Pav-Maker (Patent Pending) + Some Other Character Building Stuff

[ The Scene ]

    • 70s
    • About as humid and muggy as it can get

[ Welcome/Disclaimer ]

    • Welcome to F3: Fitness – Fellowship – Faith
    • My name is Steam and I’m honored to be in your company and be your Q this morning
    • FNGs?
    • Couple of things before we begin:
      • (1) Contrary to popular belief I am not a professional
      • (2) You’re here on your own volition
      • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
      • No man left behind – no man left the same
      • COVID measures are still in place so as much as you can let’s try and keep 6ft if possible.

[ Warm o Rama ]

    • SSH: 25 x 4 IC
    • Half-Burpee: 20 x 4 IC
    • Rockette: 15 x 4 IC
    • Shoulder-Tap: 10 x 4 IC
    • Cherry-Picker: 5 x 4 IC

[ The Thang ]

(Mosey to Pavilion by Flag)

(1) – 4 Corners Dora

  • Battle-Buddy up
  • Here at the Pav: Pav-Makers(Patent Pending)
    • Incline Merkin + Box Jump + Dip (8 count?)
  • AO Parking Lot:
    • Corner 1 (closest): 25 SSHs (1 count)
    • Corner 2 (top R): 25 squats (1 count)
    • Corner 3 (top L – farthest): 25 American Hammers (1 count)
    • Corner 4 (bottom L): 25 Rocky Balboas on curb (1 count)
    • (Counter-clockwise)
    • Each BB will complete all 4 corners – 1 at a time – recovering the BB doing Pav-Makers down here in between
  • When each you both have complete all 4 corners – regroup here and wall-sit it up
  • 3-8 count Pav-Makers

(10 count)

(Mosey to lightpost path by AO car lot Via through playground)

(2) – 10s

  • Every lightpost up to the top:
    • Alternating merkins and Imperial Walkers
    • All on a 1-count
  • Separate into 2 waves for space
    • Wave 1 – you’re with me going up first — when we reach the top we’re going to knock out 50 SSHs on a 1 count together
    • Wave 2 – (appoint TL) 50 SSHs on a 1 count together on the front end to let us get some ground in
  • Execute.

(10 count)

  • SSH: 100 x 4 (Shoutout to Charmin)

(Mosey to AO for Mary)

[ Mary ]

(1) – 4 COREners (Ha-ha….)

  • C1 — 20 Lower LBCs (1 count)
  • C2 — 20 V-Ups (1 count)
  • C3 — 20 Cockroaches (1 count)
  • C4 — 20 Freddie Mercury’s

(Toe the line on the curb when done)

[ Post-Thang ]

(1) Lateral moves across AO parking lot to loosen up post-thang

    • Karaoke
    • Walking Rockettes
    • Imperial Walkers
    • Top downs

(2) – Cash-Out with ATMs

  • 15 shoulder taps (4 count)
  • 10 slow merkins (4 count)
  • 10 merkins (1 count)

(3) Dynamic Stretching

    • Lower back
    • Neck/shoulders/Triceps
    • Lower Body

[ COT ]

    • # off = 13
    • Name o Rama
    • BOM

For my BOM this morning I just wanted to share a verse from the Bible I was introduced in the past month or so that has stood out and kept entering into my thought patterns.

Setting the stage: In 1 Chronicles 12:23 these groups of men are introduced, who came to King David armed for battle to turn Saul’s kingdom over to him as the Lord had said.

1 of these groupings specifically stood out for a couple reasons, and not because of the numbers they brought to the table like the other groups (6,800, 7,100, 4, 600, 3,000, 20,800, 18,00 50,000 for example)

1 Chronicles 12:32 —> “from Issachar, men who understood the times and knew what Israel should do – 200 chiefs, with all their relatives under their command”

Another version reads: “from Issachar, men who understood both the times and Israel’s duties — 200 leaders with their families”

And I want to specifically draw attention to a couple things about these men

  • (1) They were faithful – came to David ready for battle – faithful to what the Lord had said
  • (2) They were classified both as men who understood the times and knew what Israel should do and as chiefs — Because they were faithful this was the reputation they were given. They knew who they were and what they were about.
  • (3) They had people that were under their command of leadership and looked to them to lead – specifically all of their relatives and families.

2,000 years or so later — the world still needs men like this. Men like this still exist in the world. What we would call the High Impact Man. 

    • As HIM we should want to both understand the times with wisdom and faithfulness, as well as recognize the people who fall under our command and the sound of our voice.
    • You are the men of Issachar. Call that out in one another. Remember that for yourself as well.

Being Neighborly with a Jelly Legged Welsh Dragon

THE SCENE: It’s August.  In Knoxville.  So, you know, warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 (4ct IC); 2 burpees; Imperial Walkers x 15 (4ct IC); 4 burpees; Cherry Pickers x 10ish (IC); 6 burpees; Tie Fighters, forward and back x 12ish; 8 burpees.
THA-THANG:
Jelly Legs.  Line up on the baseline.

  • Round 1: 10 second squat hold; 10 squats, run to other side for 2 burpees, and then back;
  • Round 2:  20 second squat hold; 20 squats, run, 2 burpees.
  • Round 3, 30 second squat hold; 30 squats, run, 2 burpees (see the pattern?)
  • Rounds 4 and 5

Welsh Dragon

  • Bear crawl x 4; 1 4 ct shoulder tap (tapping each shoulder once); 1 merkin
  • Continue with 4 step bear crawl and add a 4 ct shoulder tap and additional merkin each time up to 10;
  • Turn around and work back to the beginning, going down in reps, starting from 10, back to 1.

Cardiac

  • Mosey from AO up Baby Everest, to Cardiac, down to Cardiac, wagon wheeling for the 6;
  • 10 burpees at the bottom; Bernie to the first turn for 10 burpees; mosey to the next turn for 10 burpees, sprint to the top as hard as you can.
  • 25 dips

Some flutters waiting on the 6.  Mosey back to the AO

MARY:
High Heels led something (flutters? Hello Dollies?); then 25 tempo LBCs.
COUNT-OFF & NAME-O-RAMA
 

CIRCLE OF TRUST/BOM:
Here’s the full post of my friend, which I stole for the BOM:  “In the gospel of Luke, a dude skilled in the day’s cultural/religious law approached Jesus to “test him” asking, basically, ‘What do I need to do to be considered right before God?” And Jesus turns it around and asks, ‘Well, what’s written in the law about this topic?’ Dude repeats the Golden Rule, which says, in part: ‘Love your neighbor as yourself.’

Jesus says, ‘Looks like you got it. Do that and you’re cool’  But dude pushes for clarification: ‘Okay, but who exactly is my neighbor?’  Then, Jesus answers the very precise question by telling a story that most everyone on the planet now knows well – the parable of the Good Samaritan.

Story goes, in a nutshell: “Guy traveling was jumped by robbers who stripped and beat him and left him to die. Two dudes who were socially privileged (a priest and Levite) came along, noticed the guy, but peaced-out.  Then, a Samaritan (not considered to fully belong to the dominant culture), noticed the guy lying there and decided to stop and interrupt what he was doing. The Samaritan then spent his time and his money making sure the guy was going to be alright.”

Then, this is the epiphany moment: Jesus didn’t ask, “Which of these three would you consider to be your neighbor?” Instead, he asked: “Which of these three do you think was a neighbor to the guy who nearly got waxed?” Dude responds: “The one who showed mercy.” (i.e., the Samaritan).  Jesus: “Go and do likewise.”

In other words, Jesus was saying: “You’re asking the wrong question – ‘who is my neighbor?’ The question itself  isses the point and implies a primary concern with exclusivity and tribalism. – instead, you should be asking, ‘What should I do to be a neighbor?’” So, instead of asking, “Whose life in particular should matter to me?”

Go and observe who is truly in need and show those persons mercy. A human in need.

 

A human who has been treated unjustly.

 

In order to be a neighbor, you should concern yourself with *that individual* or *those individuals* regardless of attributes such as color, beliefs, religion, political affiliation, occupation, or social standing.

 

Indeed, Jesus assigned no other attribute to the person other than that he was in need.

 

Look for needs and heal them – even and especially if you’re a Samaritan.

 

MOLESKIN:
Prayers for Doubtfire and his family with his mom’s passing.
ANNOUNCEMENTS:

21 Jump Street

THE SCENE: Lower 70s and humid, so typical August weather.  There was a shooting star before we began.  I tried, but I can’t take credit for that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH x 21 (4 ct)

Little Baby Arm Circles Forward x 10 (4 ct)

Little Baby Arm Circles Backward x 10 (4 ct)

Overhead clap x 1 (single ct)

Tempo merkins x 10

Tempo squats x 10

Burpee x 1

THA-THANG:

Mosey to the splash pad

Deck of Pain – Blackjack style

Draw a card from the deck

The number on the card tells you the number of reps (2-10 with jacks, queens, and kings equaling 10 and aces equaling 15)

The suit tells you the exercise

Diamonds – diamond merkins

Hearts – box jumps (we seemed to do a lot of these)

Spades – table rows

Clubs – LBCs (4 ct)

And all aces are burpee pull-ups (we seemed to do a lot of these, too)

If we hit 21 at any point, then we get a 21-second rest (we only got one rest)

If we bust, then we do the exercise and run to the dock, do 21 CDDs and return (we did a lot of these, but I lost count)

Mosey back to AO

MARY:
We owed the house 21 CDDs for a bust that we hit before we left for the AO, so we did those and then held a plank until time (about a minute or so).

COUNT-OFF & NAME-O-RAMA
Started with 8 and ended with 7.  Ribbed left early, which was supposedly pre-planned and unrelated to the workout.
CIRCLE OF TRUST/BOM:

Anyone heard of Jonathan Isaac?

He plays basketball for the Orlando Magic.

He stood for the National Anthem in the NBA bubble.  He was the first person who did.

He was asked why and if he thought that black lives matter.  Here is his response:

“Absolutely I believe that Black lives matter.  A lot went into my decision and part of it is my thought that kneeling or wearing a black lives matter t-shirt don’t go hand in hand with supporting black lives. . . .  My life has been supported through the gospel of Jesus Christ.  Everyone is made in the image of God and that we all fall short of God’s glory.  Each and every one of us each and every day do things that we shouldn’t do.  We say things that we shouldn’t say.  We hate and dislike people that we shouldn’t hate and dislike.  And sometimes it gets to the point where we point fingers about whose evil is worse, and sometimes it comes down to simply whose evil is most visible.  I felt like I wanted just take a stand on — I felt like we all make mistakes but I think the gospel of Jesus Christ is that there’s grace for us.  And that Jesus came and died for our sins.  And that if we all will come to an understanding of that and understand that God wants to have a relationship with us, then we can get past skin color, we can get past all the things in our world that are messed up, jacked up.  I think that when you look around that racism is not the only thing that plagues our society that plagues our nation that plagues our world.  I feel like coming together on that message that we want to get past not only racism but everything that plagues us as a society, I feel like the answer to it is the Gospel.”

That’s a HIM

It turns out that Isaac is also an ordained minister.

It also turns out that Isaac injured his knee (torn ACL) during his first action and is out for the rest of this season and maybe part of next season.

A radio show on ESPN put up a poll asking if it was funny that the person who stood for the anthem was injured during his first action.  That poll received backlash and was taken down.

Being a HIM is not easy

On his injury, Isaac tweeted this:

“IT IS WELL!!! 2 Kings 4! Thank you for all of your prayers and concerns I’m encouraged. Remember our God is not just a God of the hills but a God of the valleys! (2 Corinthians ch 4 vs 9!) MY COMEBACK WILL BE GREATER THAN MY SETBACK!!!! I STILL STAND IN JESUS NAME!!!!”

Be a HIM

Regardless of whether you stand for the anthem or not, stand for Jesus, especially when it’s not easy to do so.

MOLESKIN:
Thanks for the prayers for Mrs. Choir Boy.  Progress has been made and no bad news.
ANNOUNCEMENTS:
Dad’s camp this weekend