F3 Knoxville

Tag: Cheatsheet

Karamazov!

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Usual for me

SSH IC

Cherry Pickers IC

T Squat IC

T Merkin IC

OYO Stretching
THA-THANG:
Insert information about the workout.

  • Mosey over to (Sophomore hill?) along the way we got some good livin in via flutter kicks
  • DORA action (100 burpees, 200 merkins, 300 squats)
  • Some more flutter kick and IC work in the parking lot next to sophomore hill
  • Some suicide action a lil down the ways as well

MARY:
Actually did Mary at the AO this time

 

The highlight was Cheatsheet leading us in some IC Merkins…. those got me good

CIRCLE OF TRUST/BOM:
Karamazov!

A short quote from The Brothers Karamazov from Dmitri

“… I mean that’s where the trouble lies, for all the world is an enigma! And whenever I’ve occasion to wallow in the very deepest ignominy of lust (and that’s all I’ve occasion to do), I’ve always read that poem about Ceres and man. Has it set me on the right road again? Never! Because I’m a Karamazov! Because if I throw myself into the abyss I do it straight, head first and heels last, and am even glad that I’ve fallen in such a degrading posture and consider it flattering to myself.”

 

Interesting note, apparently there is a suggestion in the text that the name Karamazov is associated with another surname which translates to “black smear”

Dmitri is one of three brothers in the story who is a scoundrel that makes trouble constantly. This quote is a good summary of the conversation he has with his brother Alyosha. What struck me about this conversation and this quote particularly is the nature of Dmitri’s reaction to his realization that there are undesirable parts of him (perhaps necessarily so given it being suggested that he is born with them… I am sure there is plenty to be said of the symbolism here) More practically, I must ask myself what is my reaction to my confrontation with the pathological parts of my personality. I decided to share one with the group.

 

I have a complex relationship with both of my parents. Although there is little explicit conflict (arguing, overt petty actions taken, passive aggresiveness etc), if I am being honest with myself, there is some degree of resentment. The causes and the degree to which I bear it, I am not sure. What I do know is that I am responsible for this and cannot ignore it or accept it (like Dmitri). It is something to be recognized and wrestled with.

 

Side note: Chaco recommended Steinbeck’s East of Eden after the Q. I highly recommend it to everyone. It is a great read.
MOLESKIN:

ANNOUNCEMENTS:

Sun Rise Saturday

THE SCENE:  Chilly but it didn’t take long to warm up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, BACF x 15, BACB x 15, SSH x 15, Imperial Squat walker x 15, Cherry picker x 10, Hand release merkins x8

THA-THANG:
It only 3.  Start at the top of the serpentine path and runs down. 3 reps at every light pole and lung after the last pole to the end.

  • Merkins
    • Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
  • Big Boy Sit-Ups
    • Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
  • Froggy Squats
    • Run back to the top of the hill stopping every 4th light pole to complete 2 burpees

Pickets Charge – Run to the top and touch the Asylum.

10 Burpees on your own

She Hate Me Escalator – increasing Burps and Merkins each set by 5 up to 20

  • 20 Lunges
  • 10 Burps
  • 10 Merkins

11’s

Dips and Burpees

Take the hill, Mosey back
MARY:
50 Flutter Kicks

Burpee Dan meets Fat Amy…

THE SCENE: It was a Balmy 16 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH X 20
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 15 and back x 15
  • Cherry Picker x 10
  • Run 2 laps

THA-THANG:

Burpee Dan’s

  • Burpee Dan, down and back, down and back , 4 lunges /4 burps, 4/3, 4/2, 4/1

Fat Amy
1- 50 Squats

10 Burpees
40 BBS
10 Burpees
Run to the top of the Hill
2 – 10 Burpees
20 Star Jacks
10 Burpees
Run to the top of the hill

3- 10 Burpees
20 Star Jacks
10 Burpees
Run to the top of the Hill
4 – 10 Burpees
40 BBS
10 Burpees
50 Squats

MARY:
Hands of Time

ANNOUNCEMENTS:
Bring snacks for Wesley House!

Invisible Pay Check, Invisible God

THE SCENE:  20’s, but hey, it’s Friday Yo!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x10 (IC), 4ct Mountain Climbers x10 (IC), Groiners x10 (IC), Windmill x10 (IC), Morrocan Boat Clubs x20 (IC), Failure to Launch x5

THA-THANG:

  • 11’s – Mosey to East Parking Lot, 2 sets of stairs separated by a comfortable distance. Burpees, run down stairs to street and Boo Boo Bear Crawl 10 paces (switching legs at 5 paces) toward other set of stairs, mosey up stairs, Donkey Kicks. Head back – same route, same way. Rinse and repeat until grinder completed.
  • Mosey to CMU Pile on opposite side of campus: Grab a coupon – 30 Curls, 30 Push Press, 100 Calf Raises, Run stairs up to building, touch wall and head back.
  • Mosey to Sophomore Hill Parking Lot:  Route 66 – At every light pole (6 total): 10 Diamond Pushups, 10 Plank Jacks, 10 Bobby Hurleys

MARY:
Cheat Sheet gave us a tutorial of the proper way to do pushups to failure. Thank you, brother!

COUNT-OFF & NAME-O-RAMA

9 Strong

CIRCLE OF TRUST/BOM:

Q shared his New Year’s resolution – to spend a year studying God’s character and trying to mimic Him in his daily walk.  He then shared the following excerpt from an article he researched on God’s invisibility…..

LIKE MY PAY CHECK THESE DAYS, WHY DOES GOD REMAIN INVISIBLE?

I don’t think there’s anything that makes living the Christian life more difficult than the fact that the Lord we serve is invisible to us. You know the expression in our culture “Out of sight, out of mind.” It’s very, very difficult to live your life dedicated to someone or something you cannot see. Often you hear people say that when they can see it, taste it, touch it, or smell it, they’ll believe and embrace it, but not before. This is one of the most difficult problems of the Christian life: God is rarely perceived through our physical senses.

On the other side of the coin, I would say that one of the greatest hopes set before the Christian church is the promise in the book of John, “Beloved, now we are children of God; and it has not yet been revealed what we shall be, but we know that when He is revealed, we shall be like Him, for we shall see Him as He is” (1 John 3:2). The Latin there means “as he is in himself.” That is to say, that which is totally concealed from our eyes right now we will see in heaven.

Scriptures tell us uniformly that no person shall see God and live; this is because God is holy, and we are not (see Exod. 33:20 and 1 Tim. 6:15). Even Moses, as righteous as he was, pleaded with God on the mountain to let him have an unveiled look at God’s glory. God only allowed him to catch a refracted glimpse, but he said to Moses, “My face shall not be seen.” Why is that? The problem is not with our eyes but with our hearts.

In the Sermon on the Mount, Jesus made the promise that someday a certain group of people would see God. Blessed are those who mourn, for they shall be comforted. Those who hunger and thirst shall be filled. Blessed are the pure in heart, for they shall see God. It’s because we’re not pure in heart that God remains invisible, and only when we’re purified will we see him.  This can only happen thru faith in Christ.  

– Tough Questions with R.C. Sproul

MOLESKIN:
Thanks to Erector for the pre-run and good mumblechatter.

ANNOUNCEMENTS:
None.

This loop is looking familiar

THE SCENE: Low 40’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 laps around the parking lot
  • SSH IC x 20
  • Tempo Squats IC x 10
  • Baby Arm Circles (Forward/Reverse) IC x 12
  • Cherry Pickers IC x 10
  • Merkins IC x 10

THA-THANG:

Moseyed to the oval parking lot for some laps. 4 stops along each loop, each with an assigned exercise. Complete 20 reps of each exercise, then run to the next stop.

Lap 1:

  1. Merkins
  2. Wide Merkins
  3. Narrow Merkins
  4. Carolina Dry Docks

Lap 2:

  1. Squats
  2. Lunges
  3. Jump Squats
  4. Iron Mikes

Lap 3:

  1. Flutter Kicks (4 ct)
  2. American Hammers (4 ct)
  3. Hello Dollies (4 ct)
  4. LBC’s

Rinse and repeat. We managed 9 total laps, so completed each of the exercises 3 times.

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA
25 HIMs including 3 FNG’s; welcome to Burgundy, Scrum, and Flo

CIRCLE OF TRUST/BOM:

It seems like the last few weeks have been filled with story after story of tragic accidents and loss of life. It’s easy to get caught up in our own lives and worry about the “stresses of tomorrow” – discounting the blessings of today by worrying about what we may face tomorrow. However, we aren’t guaranteed tomorrow. Worrying about tomorrow doesn’t take away those troubles; it simply steals the joy from today.

I’m terrible about taking today for granted and worrying about what tomorrow may bring. It’s usually when I’m confronted with a story about tragic loss of life that makes me momentarily realize how precious today really is. I use the word “momentarily” because it typically lasts for a day or so and then I’m right back to worrying about tomorrow.

Let’s celebrate the blessings of today.