F3 Knoxville

Tag: Choir Boy

Impromptu Q

THE SCENE: Mid 60s, clear skies, beautiful morning to be alive, outside, and sweating with a bunch of dudes at a dark park at 5:30 a.m. (when you write that out, it doesn’t sound quite right)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ribbed was on Q, but he was sidelined with a fever and headache, so I warmed us up with:

SSH x 20 (4 ct)

Baby arm circles forward x 10 (4 ct)

Baby arm circles backward x 10 (4 ct)

Overhead claps x 10 (4 ct)

Tempo squats x 10

Tempo merkins x 10

Some Michael Phelps

A little of this and a little of that x 2

THA-THANG:
Handed off to Mouthwash after the warmup, and he took us to the flagpole for a 7 of diamonds – run the loop stopping to do exercises at each of the 4 points of the diamond along the way.

First lap – 7 diamond merkins at each point

Second lap – 14 big boys at each point

Third lap – 21 wide merkins at each point

Fourth lap – 28 squats at each point

Mouthwash handed back to me, and we ran to the Bermuda Triangle in honor of Ribbed.  At the first point, we did 35 v-ups.  Bear crawled to the second point and did 35 Carolina Dry Docks.  Bear crawled to the third point and did flutter kicks x 35 on a 4 ct.  Bear crawled back to the first point.

Handed off to Kentucky who took us to the playground.  Rocky Balboas on the curb on a 4 ct (I think we did either 20 or 25, but I don’t remember for sure – I was trying to keep up with the exercise).  Asymmetrical merkins x 10 each arm (one hand on the ground, the other on the curb and then switch arms after 10).  Mouthwash suggested baby dips on the curb x 25 followed by 10 tempo pull ups (fast up, hold, slow on the way back down).

Kentucky then took us to the splash pad for 15 table rows and 15 box jumps/step ups.

Back to the AO for Mary

MARY:
Kentucky suggested a bicycle race, so I led us in some plank work while he set up the music for the race, which consisted of Freddie Mercurys during the song “Bicycle Race” by Queen with 1 big boy every time the word “bicycle” or “bike” was mentioned, and they were mentioned – a lot.

COUNT-OFF & NAME-O-RAMA
6 HIMs

CIRCLE OF TRUST/BOM:
No one else had anything to say, so I took the BOM and talked about Proverbs 17:17 – “A friend loves at all times, and a brother is born for adversity.”  We are forging both friendships and brotherhoods at F3.  While work, family, church, etc. may prevent us from getting together and hanging out like we would in high school or college, the gloom gives us a chance to bond, encourage, support, and mumble-chatter.  And while some us may be closer friends with some than others, we are all brothers and have each other’s backs in times of adversity.

MOLESKIN:
Prayers for Ribbed, Lillydipper’s wife, Jinxy’s wife, Doubtfire, Lulu, the two women with brain tumors mentioned by Baywatch, the kids in school, and everyone working.

ANNOUNCEMENTS:
Hardship Hill on 10/3.  Still trying to put together an Equalizer team.

No Unicorn, No Problem

THE SCENE: Like working out in a humidor

F3 WELCOME & DISCLAIMER – oops

WARM-O-RAMA:

  • Cherry Pickers IC, Windmills IC, This & That – Led by Ribbed

THA-THANG:

5 Burpees at Starting Line

Run to Farthest Cone (#5) and perform 25 each Split Squats, Diamond Merkins, and Dead Bugs

Back to Start Line: 5 Burpeea, Cone #4 (20 reps)

Rinse & repeat | Plank to wait for the six

11s – Single Leg Glute Bridges & Single-Leg Dead Lifts

MARY:

  • Nah

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prov4:7-Above all and before all, do this: Get Wisdom! 

“Every system is perfectly designed to get the results it gets.”

This has certainly been my experience–my previous plan for fitness, that centered around the treadmill in my basement and lacked any real accountability or fellowship was perfectly designed to produce a lazy, soft version of me.

When it comes to getting wisdom, I think that quote still applies: I believe there’s only one place that wisdom comes from—God—and if I don’t have as much as I’d like, I need a deeper connection with that source, but I can’t just will or wish it into being any more than I could will or wish myself into better fitness: I have to make a change. So whatever you’re seeking, whatever you’re striving for; and maybe it’s wisdom or maybe it’s connection with someone close to you or maybe it’s your nutrition or parenting or finances: whatever results your getting now, the system you have in place is going to keep producing those results. So I’m asking myself: Where in my life do I want to see different results? That’s where I need to consider a change. You can ask the same question.

MOLESKIN: Great work by the PAX. Loved the mumble chatter and appreciated the patience for a surprise Q.

ANNOUNCEMENTS: 

In His Mansion

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Burpees, 10 Plank Jacks, 5 Burpees, 10 Cherry Pickers, 10 Imperial Walkers, 10 Windmills, Michael Phelps

THA-THANG:

Each man picks up a pair of bricks from my truck.  We then run to parking lot by entrance to Northern Ball Fields.  There will be exercises posted at each corner of the parking lot.  Do the exercise listed, run around the parking lot, then do the next exercise listed.  Always have bricks when running.  Once exercises at one cone are complete, go to the next cone and do those.  When a man is done he will have done 12 exercises (3 from each cone and run around the parking lot 12 times).  Here are the exercises from each cone:

  • Cone 1:  1. 50 Overhead Presses with Bricks  2. 20 Big Boys  3. 50 Curls with Bricks
  • Cone 2:  1. 50 Rows with Bricks  2. 20 Big Boys  3.  50 Wings Up with Bricks
  • Cone 3:  1. 50 Wings Out with Bricks  2. 10 Mini Man-makers 3. 50 Wings Down with Bricks
  • Cone 4.  1. 50 Punches with Bricks.  2. 10 Mini Man-makers  3. 50 Triceps with Bricks

Mosey with bricks back to the truck and replace them there.

Mosey to stop sign at Northeastern corner of admin bldg.  We will do 20 American Hammers.

Mosey down steps to small alleyway.  Pick teammate. We will do Doras.  Teammate runs up stairs, around to beginning of alleyway and back to teammate while teammate does exercises.  Teammates the switch off.  Here are the exercises:

  • 150 Squats
  • 150 Big Boy Situps
  • 100 Merkins

Mosey to Parking Lot that semi-circles by soccer fields.  We will Bernie for 20 fence stakes then lunge for 10 tent stakes and repeat that pattern to the end of the parking lot.

Mosey to beginning of mini-cardiac.  Bernie to park sign, then sprint the rest of the way back to the AO.

COUNT-OFF & NAME-O-RAMA
13 Men, no FNGs
CIRCLE OF TRUST/BOM:

Thomas Merton:  “Creation isn’t something that just happened in the beginning and then God walked off and left us to our own devices.”

Imagine if that were true.  God created this universe and everything in it and then said, “Good luck everybody, I’m going to sleep.”  Would the creator do that?  I don’t think so.

Thomas Merton:  “Creation is going on all the time.  That creation is absolute and perpetual.”

That creation is a gift and a miracle.  It surrounds us and is within us.  Yet, we so often fail to see it.  Some of the great church hymns have God saying to us (or use to Him), “Abide in Me”, knowing that we so often fall short in doing so.

James Finley describes this failure to see God’s gift to us in this way:

What if all along you’ve been living in this incredible mansion all your life but through a tragic mental condition you think you’re living in a little tent behind the garage?  And every week your psychotherapist comes over for your weekly session, and your therapist says, “Look, I wouldn’t, honestly, I wouldn’t lie to you on this one.  You’re in a mansion.  You’ve been living in it all along.”  You say, No.  No.  I . . . as a matter of fact, I don’t even think I deserve to even try to get in there, actually.”  In God, we live and move and have our being.  We’re living our life in the vast interiority of God pouring Himself out and giving himself away as every breath and heartbeat, as every passing moment of our life.  This is confusion.  Jesus called it blindness.  Buddha called it ignorance.  We don’t see the God-given, Godly nature, the boundary-less generosity of every blessed moment in our life.”

To abide in God is to accept his gift, to recognize His beauty, to breath it in what John Eldredge calls “The Sacred Romance.”  Other spiritual writers call it the “Sacred Dance.”  To abide in God is to ask him to abide with us.

I will close with some lines from the song “Abide With Me”:

Hold Thou Thy cross before my closing eyes
Shine through the gloom and point me to the skies
Heav’n’s morning breaks, and earth’s vain shadows flee
In life, in death, O Lord, abide with me.

MOLESKIN:
Prayers of praise for Lillydipper’s wife (done with double masectomy surgery) and Choir Boys’ wife (does not have lymphoma and is getting rehab for the pain she is experiencing); prayers for wife of Mr. Jinxy who will have surgery on September 17; prayers for Lulu and Doubtfire who both have lost their mothers this past month.

The equalizer of Friendship

THE SCENE: hot and grose
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cheery pickers

10 wind mills

some of these and some of those
THA-THANG:
Mosey over to the flagpole

  • three set exercise than run the trail back to the start.
  • 20 V ups
  • 20 monkey humpers
  • 20 Sumo squats
  • after running the lap take the top exercise off, rinse and repeat.
  • on the last lap walk half and fellowship with your pax members

Mosey to the Splash pad

  • Rinse and Repeat the count and the run to the bathroom
  • 20 box jumps
  • 20 pull ups
  • 20 Carolina dry docks.
  • walk the last lap and fellowship

Mosey to the end of the parking lot

  • Lunge from the end to the pavilion on the left
  • burnie sanders to the bathroom
  • Bear crawl to the bottom of the Bermuda triangle.

Mosey back to the AO walking 20 seconds to discuss the theme of the morning. Fellowship.

  • MARY:
    we kept it to 20 count
  • Side merkins
  • Boat Canoe
  • burpees
  • iron mikes
  • merkins

COUNT-OFF & NAME-O-RAMA

 

I recommend everyone build some fellowship time into your workouts. Take a 20 second walk to allow the members of the PAX to build into one another’s lives. We are not meant to be alone nor workout alone.

Welsh Dragons and 7 of Diamonds

THE SCENE: Foggy and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Grady Corns x 15, Rockettes x 10, Cherry Pickers x 5, BAC x 10 (each way).

THA-THANG:
Indian Run to the top parking lot

Welsh Dragon:

  • Plank position the whole time.
  • Bear Crawl 4 steps
  • Do 1 merkin, 1 plank jack, 1 shoulder tap (each shoulder)
  • Bear Crawl 4 steps
  • 2 merkins, 2 plank jacks, 2 shoulder taps
  • Keep going until you get to 10 of each exercise.

Mosey to flagpole

7 of Diamonds:

  • We did laps around the track stopping at each corner for…
  • 7 burpees on lap 1
  • 14 4-ct flutter kicks on lap 2
  • 21 merkins on lap 3
  • 28 squats on lap 4

MARY:
LBC x 20 (4-ct), side crunches x 10 (4-ct), Freddie mercury x 20 (4-ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 7:33 — “But seek first the kingdom of God and his righteousness, and all these things will be added to you.”