F3 Knoxville

Tag: Curveball

The Final Beatdown — All Requests Q

Final Q of 2021

  • Friday, December 31st, 2021
  • AO: Shamrock
  • 0530 — 0615

[ The Scene ]

  • 50s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • And welcome to the last Q of the year!
  • My name is Steam and I’m honored to be your Q this morning
  • A few things before we begin this morning:
    • I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone else, if you need to modify anything we do this morning, feel free to do so but push yourselves and the men around you — they deserve it and so do you
  • FNGs?

Sticky note activity

Before we begin this morning, I’m going to pass around a sticky note and pen. On that sticky note, I want you to write down a burden or something tough that you’ve carried this year. At any point in time, for any length. Then crumple that sticky note up and hold onto it in one hand as we do the warm-o-Rama.

[ Warm o Rama ]

  • SSH: 10×4 IC
  • The Motivator: 10 (Completed 5, spread the last 5 out later)
  • Rockette: 10×4 IC
  • Baby Arm Circles: 10×4 F
  • Baby Arm Circles: 10×4 B

[ The Thang ]

Everyone got their sticky notes? Okay keep holding onto it and let’s mosey.

(Mosey to the CMU pile)

  • Put sticky note in your pocket and make sure it can’t fall out easily
  • Get a CMU

(1) 1st 5

  • 25 curls (1ct)
  • 25 chest presses (1ct)
  • 25 rows (1ct)
  • 25 CMU merkins (1ct)

***Core 4***

  • LBC: 25×4 IC
  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • Cockroach: 25×4

***Complete 3/5 remaining Motivators***

(Carry CMUs to 1st set of speed bumps.)

***Complete last 2/5 remaining Motivators***

(2) 2nd 5

  • 25 chest presses on the ground (1ct)
    • Carry CMU to next speed bump
  • 25 BBS (1ct)
    • Carry CMU back to speed bump 1
  • 25 squats (1ct)
    • Carry CMU to next speed bump
  • 25 tricep extensions (1ct)
    • Carry CMU back to speed bump 1

***Core 4***

  • LBCs: 25×4 IC
  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • Cockroach: 25×4 IC

(Mosey to CMU pile parking lot)

***Core 4***

  • LBCs: 25×4
  • Flutter kicks: 25×4
  • American hammers:25×4
  • Cockroach: 25×4

(Mosey back to AO)

[ Mary ]

Final ATMs of the year

SWS — Stretching With Steam

[ COT ]

  • # off — 7 
  • Name o Rama
  • FNGs — 0, but Mr. Clean from F3 Chattanooga + Soot joined the Shamrock today. 
  • BOM

Photo Finish — i’m not sure about y’all, but for me going into the end of this year has felt a little bit like a photo finish. But some of the things that you don’t see and will not see in the photo finish necessarily is the condition of the racers at the start and middle, just the finish. But the fact that you’re here this morning, with breath in your lungs and vitality in your bones, is a good sign. It’s a great sign as we end the year and remember that we might have been in a completely different location physically, mentally, emotionally, and spiritually at the start and middle of this year.

Now as to what you’ve been carrying around with you for the last 45 minutes.

The instructions were to write down some thing that has been a burden for you or some thing that you have been caring around this year. And I first had you hold it in your hand as we did some exercises and moved from one place to another and it was probably pretty obvious and apparent that that thing was in your hand. Then when we got to a new location I told you to put it in your pocket and it remained there until this moment and some of you like me, may have forgotten that that burden for that thing that you wrote down that you’ve been caring was in your pocket during the past 30 minutes or so.

Now that is all good and fine because the sticky note doesn’t weigh that much, but I’m willing to bet what’s on that sticky note weighs a lot more than we’re willing to say.

And so I just have one question for you, “What if?”

The soundtrack of the enemy is “What If?” What if these test results don’t come back good? What if I don’t get the job? What if my plan doesn’t go the way I saw it going? What if I lose my job? What if the worst happens? What if ___________ ? Fill in the blank. The soundtrack of the Kingdom is “Even if.” Even if this doesn’t go the way I thought, God is still good. Even if I don’t get the job, it’s okay. Even if this relationship doesn’t pan out like I thought, He is still good. Even if _________. Fill in the blank.

So going into this new year, we’re going to take the soundtrack of hell, the soundtrack of the enemy, “What if?” And flip it on its head. Here’s how:

  • What if this is the year I step further into purpose for where God is calling me?
  • What if this is the year I choose to say yes with an open hands policy for the plan God has for me?
  • What if this is the year I spend more time praying and working on my marriage/relationship?
    What if this is the year that I take a leap of faith and have some Godfidence?
  • What if this is the year that I start that podcast? I start that YouTube channel. I start that book God has placed on my heart.
    What if this is the year I’m more obedient than I ever have been?
  • What if _________. Fill in the blank.
  • What if this is the year I step further Into Purpose, On Purpose, For Purpose?

Two things I want to leave you with when it comes to what you’ve carried this year, and you answering the “What If?” Of your life.

“Then Jesus said, “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.” – Matthew‬ ‭11:28‬ ‭NLT‬‬

““Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly.”” – Matthew‬ ‭11:28-30‬ ‭MSG‬‬

This is my prayer for me and this is my prayer for you men.

Friends of God

THE SCENE: Windy, temp in high sixties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers, 8 Twisties, 5 Burpees, 10 Windmills, 10 Baby Arm Circles Forward and Backward.

THA-THANG:

Mosey to beginning of the Dragon Tail.  We will do Route 66 up the Dragon Tail with Squat Jumps as the exercise.  Those getting to the top first circle back to the six and go up with them.

Mosey on perimeter trail to the stop sign by the road that goes to Admin Bldg.  We will do 20 Hello Dollies and 15 Merkins.

Mosey on perimeter trail until it gets close to Lyons Bend.  We will do 20 American Hammers and 15 Merkins.

Mosey to bottom of Mt Everest.  We will do 20 Flutter Kicks and 15 Merkins.

Mosey to the Utility Bldg.  We will do 20 Bicycle Kicks and 15 Merkins.

Mosey up the road from Northshore Gate until we hit parking lot on left.  We will do 20 Box Cutters and 15 Merkins.

Mosey to Parking Lot by Apartments.  We will do 20 Hello Dollies and 15 Merkins.

Mosey to roadway that goes by Outdoor Chapel.  We will do 20 Bench Dips at curb and 15 Merkins.

Mosey to parking lot that goes by new restrooms.  We will do 20 American Hammers and 15 Merkins.

Mosey to parking lot by entrance to ball parks.  We will do 20 Flutter Kicks and 15 Merkins.

Next, we will sprint from one curb in the parking lot to the other and back, doing 3 burpees at each curb.  We will Bernie Sanders from one curb to the other and back, doing 3 burpees at each curb.  We will rinse and repeat above.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
17 men, no FNGs.
CIRCLE OF TRUST/BOM:

Some of you may have heard of a signer called Nightbirde.  Her actual name is Jane Marczewski.  At age 30 she has survived very difficult stints of cancer.  The first time she was diagnosed in 2017, she was told she would live for only 3 to 6 months.  She was cancer free after treatment but the cancer came back in 2018.  At that time, her husband of five years left her.  Through painful treatment she became cancer free again in July of 2020.  She went on to perform her own song, “It’s OK” in the 16th Season of America’s Got Talent in 2021.  Her song, “It’s OK” went to number one on I Tunes and number two on You Tube. Before the quarterfinals of American’s Got Talent, she announced she had cancer again and had to withdrawal.

Something that has been both surprising and inspirational about this 30-year-old woman is her faith in God through the torment and continuing battles with cancer.  Her relationship with God is certainly not a simple and sweet one.  But it has been very personal, and God wants us to have that same personal relationship with him.  She says:

“I am God’s downstairs neighbor, banging on the ceiling with a broomstick. I show up at His door every day. Sometimes with songs, sometimes with curses. Sometimes apologies, gifts, questions, demands. Sometimes I use my key under the mat to let myself in. Other times, I sulk outside until He opens the door to me Himself,” she continued. “I have called Him a cheat and a liar, and I meant it. I have told Him I wanted to die, and I meant it. Tears have become the only prayer I know. Prayers roll over my nostrils and drip down my forearms. They fall to the ground as I reach for Him. These are the prayers I repeat night and day; sunrise, sunset.”

Nightbirde proclaims that her relationship with God has grown through the process. She states:

“Call me bitter if you want to—that’s fair. Count me among the angry, the cynical, the offended, the hardened. But count me also among the friends of God. For I have seen Him in rare form. I have felt His exhale, laid in His shadow, squinted to read the message He wrote for me in the grout {of the bathroom floor}.

As for the name she chose to go by as a singer, Jane Marczewski says, “I want to be the bird that sings in anticipation of the good things that I trust are coming.”

Gents, let us take courage from the words of this small 30-year-old woman who weighs less than 100 pounds.  Let us count ourselves among the friends of God.
MOLESKIN:
Prayers for safe travels for Pusher and family to San Francisco on Thursday; for Corona Weight and his family as he will have over 180 days of travel with his job in 2022; for Rooney’s church family; for Swimmies and his family as they move to new home this week; and, for Jinxy and his family as his daughter, Carli, and his son-in-law, Hooker, are going to have another baby.
ANNOUNCEMENTS:
Asylum workout on Saturday will be at 8:30 am instead of 7:00 am.  Polar Bear Plunge will be at noon at fork in river near Townsend.

Festivus Reindeer Games

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
52 ℉ 46% 52 ℉ 5.8 mi/h WSW

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

Warm-up consisted of a mosey up hill out of parking lot.  Stop and Baby Arm Circles (10 each direction). Bernie and then Mosey along walking path a bit.  Stop and 10 Tempo Squats.  Mosey to top of ‘S’ turns.  Stop and Cherry Pickers on your own.  Mosey down bottom of hill.  Imperial Walkers (11).

THA-THANG:
Slow mosey to the first of eight picnic tables.  Tables are about 25 yrds apart.  So, eight different stations.  Each table assigned nickname of one of Santa’s reindeer.  Each reindeer game is an exercise.  At each reindeer, do 5 reps of exercise.  Do all eight reindeer stations then reverse back down the reindeer and adding 5 more reps.  So, 10 each.  Then back up and 5 more (15).  Back down 20.  Back up 25.  So, PAC can push themselves to their pace and they will spread out a bit.  Reindeer exercises are:
Dasher. Decline Merkins
Dancer. Box Jumps/Step Ups
Prancer. Dips
Vixen. Bicep Merkins
Comet. LBCs
Cupid. Calf Raises
Donner. Incline Merkins
Blitzen. Heels to Heaven

Back on Greenway. Rudolf Route 78. Using 12 lamp posts instead of 11, route 66 type activity doing Merkins.

Quick mosey across street along path to park Christmas decorations. Wheel of Exercises. App on my phone that randomly picks an exercise and rep count. At each clump of decorated trees/bushes, spin the wheel. Exercises were random but included Diamond Merkins, Lunges, Carolina Dry Docks, Calf Raises and others.

Mary:
BBS (20)
Flutter Kicks (15)
ATM Cash Out.

COUNT-OFF & NAME-O-RAMA
7 came out and bettered themselves.

CIRCLE OF TRUST/BOM:

December 23rd has become a celebration of the holiday ‘Festivus’. Started by Daniel O’Keefe in 1966 and made famous because of his son who was a writer on Seinfeld. O’Keefe’s mother passed away and he wanted to continue to celebrate this wacky family holiday. To continue to do so because of the fun and laughter it produced for the family. And it would continue under the watchful eyes of his mother. Fun, smiles, laughter are wonderful gifts. Take an extra second and relish them as they happen these next couple weeks. Focus on allowing them to be strong memories.

 

MOLESKIN:
For those traveling this holiday season. For those suffering from covid. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Wise men still seek Him

THE SCENE:

A perfectly chilly mid-40s morning
WARM-O-RAMA:
Some SSHs, Tai Fighters, Merkins, and Tempo Squat Jumps to get us warm.
THA-THANG:
Mosey over to the CMU pile with a brief stop for some Rocky Balboas.

12 pains of Christmas… just like the song start at exercise 1 (which is also the number of reps for that exercise) and then run over there and back… now do exercise 2 plus 1 and then run… rinse and repeat until you get all 12 in… bonus fun for those who finish – start at 12 and do 12 reps of each exercise one more time (only a few had bonus time).

Exercises: 1-4ct SSH, 2-Hand-release Merkins, 3-Plank Jacks, 4-BBS, 5-CMU Squat Thrusters, 6-CMU Curls, 7-Jump Squats, 8-CMU American Hammers, 9-Alternating CMU Merkins, 10-CMU Goblet Squats, 11-CMU Military Press, and 12-CMU Deadlifts

Mosey back to AO after restocking the CMUs
MARY:

Howler Monkey circle where one HIM runs a lap around the circle while the rest of the PAX does Monkey Humpers… finished with motivators starting at 5.

COUNT-OFF & NAME-O-RAMA
10 HIMs no FNGs
CIRCLE OF TRUST/BOM:
Talked about the origin and tradition related to the familiar song about 12 days of Christmas – historically referred to as the time between Christmas and Epiphany (where the Magi came to worship the Christ in Bethlehem).  The star and the fulfillment of Micah’s prophecy culminating in an expense journey that disrupted the local region.  Christ is still interrupting culture today as wise men continue to seek Him!  Remember that Jesus, our Savior, is the reason for this season of celebration.

“Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” When Herod the king heard this, he was troubled, and all Jerusalem with him; and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, “In Bethlehem of Judea, for so it is written by the prophet: “‘And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for from you shall come a ruler who will shepherd my people Israel.’””
‭‭Matthew‬ ‭2:1-6‬ ‭ESV‬‬

Up and down in the drizzle

THE SCENE: 37 degrees and drizzle
F3 WELCOME & DISCLAIMER:

Welcome to F3: Fitness/Fellowship/Faith

I am Survivor and will be on Q today.

  • This is a free workout.
  • I’m not a professional.
  • You’re here on your own volition.
  • Modify as needed.
  • I have a phone.


WARM-O-RAMA:

Reach for the sky — let it hang — reach for the sky — let it hang

Hip circles x6 , cherry pickers x6

Tempo Merkin x10

down dog x6 — left leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6 — kosak squat x6

down dog x6 — right leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6 — kosak squat x6

THA-THANG:
Mosey to new bldg parking lot, flutter kicks x30, superman x15

Lunge and twist, toy soldier, tempo Merkin x10

Elbow to instep, lbc x30, alternating supermans x15, finish parking lot elbow to instep

Indian Run with weave to coupons

Dbl coupons shrugs x30, bent over rows x30, curls x30, kettlebell swings x30, wall sit

Mosey around campus, first stop sign — hello dolly x30, superman rows x15

Mosey to electronic sign, forgot squats with coupons so dbl squats x60

Mosey to last stop prior to flag, box cutters x30, supermans x15

MARY:
Jailbreak, American hammers x30, alternating supermans x15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Parable of the sower of the seed is in the Bible 3 times and extremely consistent as told by 3 authors.  It’s got to be important.

Matthew 13:1–23, Mark 4:1–20, Luke 8:4–15 — the Parable of the Sower of the Seed

Luke 8:11 “This is the meaning of the parable: The seed is the word of God. 12 Those along the path are the ones who hear, and then the devil comes and takes away the word from their hearts, so that they may not believe and be saved. 13 Those on the rocky ground are the ones who receive the word with joy when they hear it, but they have no root. They believe for a while, but in the time of testing they fall away. 14 The seed that fell among thorns stands for those who hear, but as they go on their way they are choked by life’s worries, riches and pleasures, and they do not mature. 15 But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.

The Parable of the Weeds

Matthew 13:24 Jesus told them another parable: “The kingdom of heaven is like a man who sowed good seed in his field. 25 But while everyone was sleeping, his enemy came and sowed weeds among the wheat, and went away. 26 When the wheat sprouted and formed heads, then the weeds also appeared.

27 “The owner’s servants came to him and said, ‘Sir, didn’t you sow good seed in your field? Where then did the weeds come from?’

28 “‘An enemy did this,’ he replied.

“The servants asked him, ‘Do you want us to go and pull them up?’

29 “‘No,’ he answered, ‘because while you are pulling the weeds, you may uproot the wheat with them. 30 Let both grow together until the harvest. At that time I will tell the harvesters: First collect the weeds and tie them in bundles to be burned; then gather the wheat and bring it into my barn.’”

36 Then he left the crowd and went into the house. His disciples came to him and said, “Explain to us the parable of the weeds in the field.”

The Parable of the Weeds Explained

37 He answered, “The one who sowed the good seed is the Son of Man. 38 The field is the world, and the good seed stands for the people of the kingdom. The weeds are the people of the evil one, 39 and the enemy who sows them is the devil. The harvest is the end of the age, and the harvesters are angels.

40 “As the weeds are pulled up and burned in the fire, so it will be at the end of the age. 41 The Son of Man will send out his angels, and they will weed out of his kingdom everything that causes sin and all who do evil. 42 They will throw them into the blazing furnace, where there will be weeping and gnashing of teeth. 43 Then the righteous will shine like the sun in the kingdom of their Father. Whoever has ears, let them hear.

MOLESKIN:

Parable of the weeds to me reads that we are born into a world at war.  Do not be discouraged by others winning at life and those doing it the wrong way.  Take heart and purify your motives because if one other is saved that was destined for the fire, there will be great rejoicing in heaven.  Jesus will have the victory!
ANNOUNCEMENTS:
I remember your prayer requests and consider it an honor to pray for them all.