F3 Knoxville

Tag: Curveball

PE Exam

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Sparkler, Serpentine (Jason Pierce), MD Hammer, Abacus, Mr Jinxy, Tenderfoot, Lilydipper, High Heels (Henry Ritchie), Lizzy, Brick, Drum Major, Stitch, Curveball, Rooney(Carl Whipple), Steam, Pele (Jon Lindberg)
FNGs: None
COUNT: 16
WARMUP:
-20 Split Jacks (4-ct), 10 each leg, in cadence
– 10 Cherry Pickers (4-ct), in cadence
– 10 Rockettes (4-ct), in cadence
– 5 PCMBs, OYO
– 20 Grady Corns (4-ct), in cadence
THE THANG:
Moved to Pavillion due to storms.
PE EXAM (Hat tip, Erector)
Run around Pav 2x, doing …
P – 10 Prisoner Cell Merkin Burpees aka PCMBs.
Mosey down the long side of the Pav and back doing…
E – Elevens – CDDs at one end and squats at the other
MOSEY to Road leading to Lyons View entrance.
E – Escalator – I actually totally forgot to do this one. Q Fail.
**WE INTERRUPT THE PE EXAM DUE TO THE INVASION OF A KRAKEN!**
KRAKEN: 6 cones in a circle, with Ab exercises in blue, and upper body exercises in red. Do the blue exercise, then run around clockwise plus one cone and do the next exercise. Rinse and repeat until back and starting point. Then do the same thing, in the opposite direction, doing the red exercises.
Blue exercises:
1. 20 BBS
2. 20 Gas Pumps
3. 20 Box Cutters
4. 20 LBCs
5. 20 Bicycle kicks (4-ct)
6. 20 American Hammers (4-ct)

Red exercises:
7. 20 Merkins
8. 20 Carolina Dry Docks
9. 20 Shoulder Taps (both shoulders =1)
10. 20 Diamond Merkins
11. 20 Bottle Openers
12. 20 Wide Merkins

X –Xs and Os , on Q’s call

A – Aiken legs – Done in succession with no rest — 20 Squats, 20 Bobby Hurleys, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and repeat
M – Mary – PAX called out Burpees, and reverse lunges

ANNOUNCEMENTS:

COT:
This past Sunday was Pentecost.
Some traditions associate with it include Wearing Red (symbolizes the fire of the Holy Spirit). Praying for Guidance: and Engaging in Fellowship: Participate in activities that promote unity and fellowship.
So I don’t know about wearing red, but the other two traditions I have absolutely immersed myself in this week. It’s been a challenging week, and as leaders, I think praying for guidance does a couple of things.
It indicates a willingness to be open to inspiration, comfort, and guidance, specifically from your Sky Q, but
–
this willingness can also trickle over into seeking guidance from others that you respect, tapping into others for inspiration and direction. The burden of leadership does not have to be borne alone.
–
And I think Engaging in Fellowship is also important for leaders. Sometimes being a leader feels very lonely. Sometimes it feels like, in spite of your best efforts, everything you’ve worked hard for to accomplish in your position has been in vain. It’s very important not to isolate yourself. Engaging with others is healthy and often very helpful. Connecting, sharing ideas, sharing concerns, even just having someone to have a beer with or tell a funny joke is important. You are not as alone as you might think. And when things are rough, those HIMs that you surround yourself with will give you that inspiration to keep fighting the good fight. AYE.

In the Valley

AO: asylum-pm
Q: Brick
PAX: Curveball, Pele (Jon Lindberg), Lilydipper, Steam, High Heels, Lizzy, Rooney(Carl Whipple), Tenderfoot, Abacus, Serpentine (Jason Pierce), Swimmies (Nathan Chesney)
FNGs: None
COUNT: 12
WARMUP:
SSH
Bend and reach
Reverse lunge
Cherry pickers
IT dept
Lbac’s
Hello Dollys

THE THANG:
-Mosey to cardiac
-At each bend do 25 derkins
-At bottom hold plank
-Go up and at each bend do 20 hand release merkins
-At top do BBS until 6 is up
-Go down again and at each bend do 20 squat jumps
-At bottom hold Al Gore until 6

Mosey to the Dock
30 squats on the rail

Back up Cardiac

Battle buddy long run back to the flag

MARY:

ANNOUNCEMENTS:
Passing of the Flag to Crash Dummy!
June 26

COT:
“Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.” Psalm 23:4 (ESV)

Loss is a common source of stress. You can lose so many things—like your job, your health, your money, your reputation, or a loved one.

When people go through loss, you see two common reactions: One is fear, and the other is grief.

Grief is good. Grief is the way we get through the transitions of life. In fact, if you don’t grieve, you get stuck!

On the other hand, fear is a bad thing. Not once does the Bible say, “Grieve not,” “Mourn not,” “Weep not,” or “Cry not.” What it does say is, “Fear not.” And it says that 365 times! Grief doesn’t paralyze, but fear does.

David says in Psalm 23:4, “Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me” (ESV).

When that psalm was written, shepherds always carried a rod and a staff to protect their sheep. David knew that, in the same way, God had the tools to protect him. And he trusted God, even in the darkest valleys.

You might be going through the valley of the shadow right now. It may be the valley of the shadow of death. It may be the valley of the shadow of debt. It may be the valley of the shadow of conflict. It may be the valley of the shadow of depression. It may be the valley of the shadow of discouragement.

Shadows are scary. Remember being afraid of shadows when you were lying in bed as a kid? I’ve learned a few things about shadows.

First, shadows can’t hurt you.

Second, shadows are always bigger than the source.

And here’s more good news: Wherever there’s a shadow, there has to be a light. You can’t have a shadow without light. So the key when you’re going through the valley of the shadow is to turn your back on the shadow and look at the light. Because as long as you keep your eyes on the light—Jesus, the Light of the World—the shadow won’t scare you.

That’s how you go through the valley of the shadow of death. That’s how you lower your stress. You trust God in the dark valleys, just like David, who prayed, “When I am ready to give up, he knows what I should do” (Psalm 142:3 GNT).

Run baby run

AO: asylum-pm
Q: Switchhitter (Tony)
PAX: Tenderfoot, Rooney (Carl Whipple), Kung Blue, Lilydipper, Curveball, Drum Major, Serpentine (Jason Pierce), Doubtfire (Nick Bond), Switchhitter (Tony), Crash Dummy, Brick, Pele (Jon Lindberg), Jinxy, Title IX
FNGs: None
COUNT: 14
WARMUP:
Side straddle hops, 25
The windmill, 25
Imperial walkers, 25
Hurdler’s stretch, 2 minutes
Groin stretch, 25
THE THANG:
Mosey .25 miles
Run .4 miles, 25 merkins
Run .5 miles, 25 squats
Run .5 miles, 15 burpees
Run .5 miles, 2 minutes hurdler’s stretch
Run .6 miles
MARY:
Flutter kicks, 25
Plank, 2 minutes
Groin stretch, 2 minutes
ANNOUNCEMENTS:
None
COT:
I learned from my grandfather what it means to be a man. 1. Provide. 2. Don’t punch down. 3. Don’t be afraid to admit you’re weak. 4. Change if you need to.
PRAYER:
One of the fs is faith: let’s have faith in each other…and let’s earn the faith others have in us.

Like Cheese and Fine Wine

AO: asylum-pm
Q: Curveball
PAX: Lilydipper, Brick, Lizzy, Drum Major, Mr Jinxy, Crash Dummy, Serpentine (Jason Pierce), Pele (Jon Lindberg), Sparkler, Doubtfire (Nick Bond), Rooney(Carl Whipple), F3 Pluto ( Hugh Nystrom), Curveball, Crankbait
FNGs: None
COUNT: 14
WARMUP:
1. Side Straddle Hops (Jumping Jacks)
2. Forward Fold
3. Imperial Walkers.
4. Windmills
5. Arm Circles

THE THANG:
Find Rock Pile. Everyone get one.
Do first listed exercise to rep count. Then run to cone (25 yds) and back. Same exercise same count again. Then to cone and back. Same exercise same count again. Then to cone and back. Same exercise same count again. While waiting for the six, do AMRAP of second listed exercise. After six finishes all 4 sets of exercises, all PAX do third exercise in cadence to rep count.
So, first exercise 4 times with Rocks, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 30 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats – Dips
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters.

Back to flag. Exercise then run short loop (20-30 second mosey)
1. Squats – 25 reps
2. Merkins – 20 reps
3. Lunges (10 each leg) – 20 reps
4. Plank Jacks – 30 reps
5. Big Boy Sit-Ups – 20 reps
6. Burpees – 10 reps

MARY:
30 second stretch.

ANNOUNCEMENTS:
T-Claps for Sparkler and his work done for Hardship Hill.

PRAYERS:
For Drum Major’s wife and all of the family after the passing of her brother.
For Convoy’s brother who is in need.
For all the F3 Brothers battling stressful situations.
And for those prayers held in our hearts.

COT:
One Fine Day in the Middle of the Night

Ladies and gentleman skinny and scout
I’ll tell you a tale I know nothing about
The admission is free so pay at the door
Now pull out a chair and sit on the floor

On one bright day in the middle of the night
Two dead boys got up to fight
Back to back they faced each other
Drew their swords and shot each other

The blind man came to see fair play
The mute man came to shout hooray
The deaf policeman heard the noise
And came to stop those two dead boys

He lived on the corner in the middle of the block
In a two story house on a vacant lot
A man with no legs came walking by
And kicked the lawman in his thigh

He crashed through a wall without making a sound
Into a dry creek bed and suddenly drowned
A long black hearse came to cart him away
But he ran for his life and is still gone today

I watched from the corner of the table
The only eyewitness to facts of my fable
If you doubt my lies are true
Just ask the blind man, he saw it too

Embrace the Nonsense. It makes life a lot of fun.

Listen for the Whisper

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Pele (Jon Lindberg), Mr Jinxy, Rooney(Carl Whipple), Drum Major, Abacus, Crash Dummy, Pusher, Lilydipper, Tenderfoot, Curveball, Brick, Lizzy
FNGs: None
COUNT: 12
WARMUP: 20 SSH (4 ct IC), 10 Cherry Pickers (4 ct IC), 10 Pterodactyles (complete with mating calls) forward/backward (4 ct IC), 10 Plank Jacks (4 ct IC)

THE THANG:
Met at the New Pavilion, aka Food Court, and started off doing a Dora exercise but quickly switched to a workout under cover when the death thunder started. Moved under the Pavilion, played some music, tried not to bother other rain-shelterers, and did the following circuit workout:
STATION
1:
ROUND 1: CMU ROWS / CMU CHEST PRESS
ROUND 2: TRICEP PRESSES / CMU OVERHEAD PRESSES
ROUND 3: AROUND THE WORLDS / CMU CURLS
STATION 2:
RUN TWO LAPS AFTER EACH ROUND!
ROUND 1: AMERICAN HAMMERS / FLUTTER KICKS
ROUND 2: V-UPS / GAS PUMPS
ROUND 3: LBCs / BOX CUTTERS
STATION 3:
ROUND 1: STEP UPS / SQUATS
ROUND 2: ISOMETRIC SQUAT LEFT / ISOMETRIC SQUAT RIGHT
ROUND 3: BUTT TOUCHES / LUNGES
STATION 4:
RUN TWO LAPS AFTER EACH ROUND!
ROUND 1: SIDE STRADDLE HOPS / PLANK JACKS
ROUND 2: HIGH KNEES IN PLACE / IMPERIAL SQUAT WALKERS
ROUND 3: BUTT KICKERS IN PLACE / WALL SIT
STATION 5:
ROUND 1: PERIMETER BEAR CRAWL / PERIMETER LUNGE
ROUND 2: PERIMETER EL CAPITAN / PERIMETER INCH WORM MERKINS
ROUND 3: PERIMETER SIDE CRAWL LEFT / PERIMETER SIDE CRAWL LEFT
STATION 6:
RUN TWO LAPS AFTER EACH ROUND!
ROUND 1: MERKINS / CAROLINA DRY DOCKS
ROUND 2: HAND RELEASE MERKINS / SHOULDER TAPS
ROUND 3: OFF SET MERKINS LEFT / OFF SET MERKINS RIGHT
MARY: Nope. Ran out of time.

ANNOUNCEMENTS: Hardship Hill this Saturday!

COT: Quote from RALPH FIENNES as the Cardinal LAWRENCE in the movie CONCLAVE (Part Two from Daybreak’s COT Word):
“Over the course of many years in the service of the church, there’s one sin that I come to fear above all others. Certainty. Certainty is the great enemy of unity. Certainty is the deadly enemy of tolerance. Even Christ was not certain at the end, in his agony, on the ninth hour on the cross, crying out MY FATHER, MY FATHER, WHY HAVE YOU FORSAKEN ME? Our faith is a living thing precisely because it walks hand in hand with doubt. If there was only certainty, and no doubt, there would be no mystery and therefore no need for faith. Let us pray that God grants us a Pope who doubts.”

Indeed, the newly elected Pope, Pope Leo XIV is a man who has felt abandoned by God, who has had doubts. Recently he said the following: I speak to you, especially to those who no longer believe, no longer hope, no longer pray, because they think God has left.
To those who are fed up with scandals, with misused power, with the silence of a Church that sometimes seems more like a palace than a home.
I, too, was angry with God. I, too, saw good people die, children suffer, grandparents cry without medicine.
And yes… there were days when I prayed and only felt an echo. But then I discovered something: God doesn’t shout. God whispers.
And sometimes He whispers from the mud and from the pain. Faith is a walk with stones, puddles, and unexpected hugs.

I remember Lilydipper saying in one of his Words years ago, “Nothing ticks me off quite like someone who acts like they have all the answers with Faith.” Even the Pope has felt the silence at times, and that he doesn’t present faith as a perfect journey. My own faith was challenged when I lost my mom and dad relatively young, two years apart. Where was God then? But then I saw…. Neighbors bringing over dinner, tributes from former students and colleagues, funerals that brought long lost companions together, friends that drove hundreds of miles to say goodbye and to give me an unexpected hug. God was there in those moments, He was whispering to me from the mud and from the pain. He was always there. And He will always be there for you. Just look. Just listen. For the whisper.