F3 Knoxville

Tag: Choir Boy

Pickett’s Charge

THE SCENE:  Sunny and beautiful although humid.  Temps in 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle-hops, 5 Burpees, 8 Windmills, 4 Burpees, 8 Cherry Pickers, 3 Burpees, Plank Lifts, 2 Burpees, 10 Little Baby to Big Baby Arm Circles, Forwards and Backwards, 1 Burpee
THA-THANG:
Mosey to beginning of Dragon Tail.  We will do Route 66 up Dragon Tail starting with one and ending with 11 of the following exercises at each light:

  • Jump Squats
  • Big Boys
  • John Travolta (four count or once with each hand)

Pickets Charge to Road to Admin Bldg.  20 Merkins and 40 Baby Crunches at top of steps.

Mosey to Roadway.

Rest and gander at the beautiful view of the river below.

Mosey to the alley way that goes to the northeast corner of the Admin Bldg.  Go to the pile of bricks that is by a big tree.  Each man pairs up with a partner to do Doras.  While one partner is running to the end of the alley, doing ten decline merkins at curb, and running back, the other partner is working on the exercises.  The exercises are done with a pair of bricks.  Each set of partners will do 100 of each exercise.  The following are the exercises:

  • Overhead presses
  • Curls
  • Behind the neck lifts.
  • 100 Rows with brick in each hand and hand at side
  • 100 Squats with bricks above head
  • 100 Wings Forward
  • 100 Wings Up
  • 100 Wings Down

Mosey to road in front of Admin Bldg.  There will be cones placed on both sides of the road.  Go to each cone and do the exercises listed.

  • Cone 1:  20 Hello Dollies (four count).  Lunge to Cone 2.
  • Cone 2:  20 Bicycle Kicks (four count).  Run to Cone 3.
  • Cone 3:  Bernie Sanders up right sidewalk to Flag Pole.  Run back on other sidewalk.  Run to Cone 4.
  • Cone 4:  20 Dive Bombers.  Hop to Cone 5 which will be across the street and a number of yards to the north.
  • Cone 5:  40 Baby Crunches.  Run to Cone 6.
  • Cone 6:  Run down stairs and up stairs three times, staying to right side.  Run to Cone 7.
  • Cone 7:  20 American Hammers.  Bear Crawl to Cone 8.
  • Cone 8:  20 Squats.

Mosey to AO

MARY:
Stretching exercises.
COUNT-OFF & NAME-O-RAMA
16 men with one FNG.  He is Nathan Chesney whom we dubbed “Swimmies.”
CIRCLE OF TRUST/BOM:
We need to look at time differently when we think of God.

The Greek word “chronos” means time in a quantitative or chronological sense.  Thus, we are speaking of time in the chronos sense when we ask “What time is it?” or say “I don’t have much time left to finish this project.”  The Greek word “kairos” means time in the qualitative sense.  It is not time that can be measured but time that is identified but what happens in it.  We speak of “kairos” time when we say “the time is ripe” or ask “Did you have a good time?”  Jesus spoke in kairos time when he said, in John 2:4 “My hour has not yet come.”  As Frederick Buechner points out, it is in kairos time when the book of Deuteronomy says “there is a time weep and a time to laugh” or says “there is a time to reap and a time to sow.”  (these words were paraphrased in the famous song “Turn Turn Turn” by the Byrds).

When we are caught up (and often miserable) in the pace of the demands of our world (we have phrases for this such as “living by the clock”) we often are not truly enjoying God.  We can feel squeezed by time.  As Henri Nouwen says, time becomes a means to an end rather than moments in which to consider and enjoy God.  In chronos time we can end up believing that the real thing is always yet to come.

Chronos time is important.  We certainly must meet demands and consider the amount of time in which to complete projects.  But we must not forget kairos time.  Thomas Merton said “the Bible is concerned with time’s fullness” the time when the texture and richness of what we are involved in come to be felt and seen.  Time becomes more than what we have to get done.  Time is the experience of all of what life has to give us.

We must work at seeing time in the sense of kairos, not just chronos.  As Henri Nouwen puts it, time from the kairos standpoint “has to do with opportunity, with moments that seem ripe for their intended purpose.”  Nouwen goes on to explain that if we can consider God’s purpose in our experience of time, we can then say, even in difficult episodes, that “something good is happening amid all this.”

So in your days to come, ask yourself “what is God intending for me at this time?”  Whether your experience of a moment is good or bad, ask, “How might God be speaking to me at this moment.  What does God want me to get from this?  What is God wanting to teach me?  Could God be working to help me grow from this difficult experience?  Is God wanting me to share this moment with someone, to learn from another who may have experienced something similar?  Is God wanting me to slow down, to communicate with Him, to pray to Him, to trust Him more, to depend on Him.  Is God wanting to let me know that I am His and that I will be ok?

So, as you move forward, consider time in the sense of the kairos.

ANNOUNCEMENTS:
The eight workout challenge created by Abscess.

We Are Sons

THE SCENE:  A little warm but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

25 SSH IC

10 Cherry Pickers IC

15 Tempo Squats IC

10 Merkins IC

THA-THANG:
Mosey down to the Pavalon for a little bench work. 4 rounds of the following 4 exercises. 1st set = 20 reps each, 2nd = 15, 3rd = 10, and 4th = 5

  • Bench rows
  • Box Jumps
  • Derkins
  • Tricep Dips

Mosey to the bottom of Cardiac with some lunges on the way. At the bottom of Cardiac, 20 merkins. 1st turn = 15 merkins, 2nd switchback = 10 merkins, at the top = 5 merkins.

Mosey to the rock pile at the Asylum after a quick stop to take in the beautiful view of the river. Grab a rock and do 3 sets of the following 3 exercises (15 reps each). After the completion of Set 1 and 2, run and touch the Asylum stairs. After set #3, run down to the stop sign and back.

  • Bicep Curls
  • Overhead Press
  • Bent-over rows

Next, 3 sets of the following 3 exercises (we did these IC and ran to the Asylum stairs in between sets 1 and 2).

  • Tempo Squats (with rock)
  • Flutter Kicks 4 ct (rock overhead)
  • Hello Dollies 4 ct (no rock)

Mosey down to the bottom of Everest. 10 Merkins IC. Made our way back around the new path doing some lunges, squats, bear crawl, and American Hammers. Mosey down Little Baby Hill. Sprint back to the top 1 time.

MARY:

Just a little bit of time left for some Flutter Kicks, plank work, and a few more SSH’s.

COUNT-OFF & NAME-O-RAMA

12 HIM’s – No FNG’s

CIRCLE OF TRUST/BOM:

In the spirit of Father’s Day weekend, I’m reminded of what it means not only to be a father but also what it means to be a son of God. I believe that I’ve been saved and that God loves me unconditionally, but I fail to live that way each day.

When we feel like we’re falling short, failing, or still struggling in various aspects of our lives where we think we should be better, it’s easy to forget that our heavenly Father still loves us just the same as when we’re standing on the mountaintop. Instead, we can quickly revert to a worldly way of thinking – that somehow God doesn’t love us as much when we’re stumbling or that His love and grace couldn’t possibly be vast enough to cover over our multitudes of sin. But that’s simply not the case.

“But when the time had fully come, God sent his son, born of a woman, born under law, to redeem those under law, that we might receive the full rights of sons. Because you are sons, God sent the Spirit of his Son into our hearts, the Spirit who calls out, ‘Abba, Father’. So you are no longer a slave, but a son; and since you are a son, God has also made you also an heir.” Galatians 4:4-7

Hungry Hippo was hot!

THE SCENE: Humid with a bit of humidity in the air
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
Set the standard for what’s to come

SSH x 20

Morracan night clubs x20

Froggie squats x10
Merkins x10
Iron mikesx10
Hillbillies x20
Burpo
Madonna x10
Bodybuilder x10
Iceskators

THA-THANG:

  • Mosey to the pavalon for 11s box jumps and bench pull ups
  • Mosey the FIA pavalon for Rockettes in front of the ladies, bandwagon led us in cadence . Stellar job bruh!
  • Mosey to the new open field for Hungry Hippo!
  • With the game hungry hippo, lots of exercises and lots of hard work done. Hit me up for all the details if you want to do this workout. It’s a lot of fun !
  • Each team has 2 of their pax wheel barrow to grab one ball . Switch partners once you barrow back. Go until each team has 6 balls. Last 2 teams get the orange burpee balls
  • once all teams finish, each team performs said exercise written on their ball,
  • we did 2 rounds of hungry hippo .
  • it was hot!!
  • Mosey towards the Asylum for 7s of LBC at the top of little hill and reverse lbc at the bottom
  • running out of time , we stopped short and moseyed to where we were going to do bearway to heaven
  • no time for that so we beat crawled from the first come to the last cone
  • mosey back to the AO for Mary

MARY:
Dolly x10

boxcutters x10

flutters x10

proton Parker’s x20
COUNT-OFF & NAME-O-RAMA
15 including one FNG from Colorado Springs aka Slash and F3 visitors from Jacksonville (Pom Pom ) and Trace from Bristol . Welcome !!
CIRCLE OF TRUST/BOM:
Memorial Day info and the sacrifices our our men and women made for our freedom !
MOLESKIN:
During Hungry Hippo, one team only had 3 guys, clear disadvantage . They ended up w the burpee ball 2 times . The last time, I saw a bunch of guys willing to take the burpee ball from the loosing team , this sacrificing themselves for the other pax. Really made me proud to be a part of our pax. Little did they know, I knew it would turn out this way and was going to give the loosing pax the option to embrace the suck and do the burpees or give the burpees to another team . What happened ? The loosing team kept the ball and did the burpees! Well done men!
ANNOUNCEMENTS:
Special convergence , Monday for 21 gun salute . 5:30-630 . Be there!!!! It’s gonna be great!

Gunning it

THE SCENE: Sunny, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle Hops, 10 Burpees, 10 Plank Reaches, Squats with increasing times of 10, 20, 30 and 60 seconds, 10 Cherry Pickers, 10 Baby Arm to Wide Arm Circles (front and back)
THA-THANG:

Mosey to Playground.  We will do the following at different stations:

20 Bench Jumps at Benches.  20 seconds of pull-ups at Dugouts.  20 Picnic Table Pull-ups at Pavilion.  20 Diamond Merkins at Flag.  Rinse and Repeat.

Mosey to parking lot that is just of the northern baseball fields.  We will be running to various cones where exercises will be posted.  The following are the exercises:

  • Cone 1:  20 Merkins
  • Cone 2:  Bear Crawl to Cone 3
  • Cone 3:  20 Big Boy Situps
  • Cone 4:  20 Dive Bombers
  • Cone 5:  Bernie Sanders to Cone 6
  • Cone 6:  20 Shoulder Taps (two count)

Rinse and repeat two more times.

Mosey to beginning of Serpentine Sidewalk.  We will lunge to first light, run through next four lights, lunge to sixth light, run through next four, etc. until we reach perimeter trail by river.

At perimeter trail we will do 20 Hello Dollies as a group in cadence.

Mosey halfway to cardiac hill.  Stop to do 20 Box Cutters in cadence.

Mosey to cardiac hill.  We will run up hill doing the following exercises:

  • At first turn:  40 Baby Crunches
  • At second turn:  20 American Hammers
  • At third turn:  20 Decline Merkins
  • At benches:  20 Bench Lifts

Rinse and repeat.

Mosey to AO. 

MARY:
Table Saws, Boat Canoe.  ATM’s.
COUNT-OFF & NAME-O-RAMA
17 Men.  No FNG’s. Coxin was visiting us from South Carolina.
CIRCLE OF TRUST/BOM:

I recently led a group at a Day Treatment Program.  The program is for people with mental health problems.  Some have experienced depression, some extreme anxiety, some Bipolar Disorder, and some even have been diagnosed with Schizophrenia.  These people have faced hard times.  Most can no longer work because of their disorders.  Most were on disability and living what we may call “marginal lives.”

I have led the group many times and we have a topic for each group meeting (e.g., coping with depression, the importance of exercise. budgeting, substance disorders).  The topics are wide and varied.

Because music and lyrics to songs are important to so many of us, I thought it would be fun to have a group where each group member shared lyrics to one of their favorite songs.  I asked the members to have their songs ready in advance.  When the members shared their songs, I was surprised to find that almost every one of them shared a religious song.  When the members talked, they talked about why God is important to them.  I knew that some members might share religious songs but I did not think that such an overwhelming majority would.  Some of these group members attend church but certainly not all of those who shared the religious songs attend very regularly.  Yet, here they were, sharing why these songs were so meaningful and helped them in their lives.  In my work as a therapist I have had quite a few people tell me that, despite coping with incredible depression, they believe in and need God.  They have told me that God is what gives them hope.

The fact is that God is for ALL of US.  He is not just for the happy, the people who “have it together”, or the folks who attend church regularly.  Who did Jesus tend to associate with?  Everyone, not just the elite, the religious, but the poor, the hookers, the bums.  This is a messy world full of people who don’t have everything together.  But we need God.  And it is good to know that God is for us.
MOLESKIN:

ANNOUNCEMENTS:
May 19 is Hardship Hill!!

Six Pack

THE SCENE: In fifties, the rain was nice to us and held off for the 45 minute work out.  Plenty of rain both before and after the beat down.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 15 Mountain Climbers, 10 Swings, 10 Windmills, 10 Cherry Pickers
THA-THANG:

Mosey to Stop Sign at Northeast Corner of Asylum.  20 American Hammers.  20 Hello Dollies.

Mosey to bottom area of Dragon Fly.  We will do Route 66 up the Dragon Fly until reaching the cone at top.  The first person to reach the top sweeps everyone back.  These are the exercises we will do at each light along route:

  • Squat Jumps
  • Squats
  • Star Jumps
  • Dive Bombers

Mosey to roadway, then to top of hill where it meets perimeter trail.  20 American Hammers.  20 Hello Dollies.

Mosey to bottom of Cardiac Hill.  We will run up Cardiac Hill doing the following exercises along the way:

  • Start of cardiac hill:  Big Boys
  • First Turn:  20 Carolina Dry Docks
  • Second Turn:  20 Decline Merkins
  • Benches:  20 Bench Lifts

Mosey on perimeter trail until it hits trail coming from Lyons Bend Entrance.  20 American Hammers.  20 Hello Dollies.

Mosey up Roadshow Run and to roadway.  Ring of fire starting with 5 merkins by each man and going down to one by each man.

MARY:
20 American Hammers.  20 Hello Dollies.  20 Bicycle Kicks.  ATMs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

10th commandment:  Thou shall not covet.

Spend less time coveting and more time appreciating.

Ways that I covet:  Wishing for better home, wishing for all those things in magazines, wishing for the incredible vacation, wishing for the easy high paying job. Wishing for more time to be lazy.

12. 1 John 2:15-17 Do not love the world or anything in the world. If anyone loves the world, love for the Father is not in them. For everything in the world–the lust of the flesh, the lust of the eyes, and the pride of life–comes not from the Father but from the world. The world and its desires pass away, but whoever does the will of God lives forever.

When we covet we waste our time wrapped up in things of this world.  Our world is oriented toward coveting.  We see this in commercials on television, in magazines, on billboards, in the plain way that we are.  There is the worldly allure of something always being better, no matter how much money we have.  But these things come from the world, not from God.  They are a trap, leading us to ruin.  They do not lead to life.  What leads to life is connection to God, the joy of knowing Him, the satisfaction of having Peace in the Loving hands of God.

MOLESKIN:

ANNOUNCEMENTS:
Fellowship afterward at Union Jacks.