F3 Knoxville

Tag: Curveball

Seeing Beyond

THE SCENE: Partly cloudy, but lots o’ sunshine, hot, 92 degrees.
F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community.  I’m Pele and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Hillbilly Squats (4-ct), in cadence. (Q is a knucklehead, and screwed up the motion and cadence for this, resulting in a mulligan)

– 10  Windmills (4-ct), in cadence

– 10 LBCs forward and backward (4-ct), in cadence

Little of this and that

THA-THANG:

AMRAPS Galore! Mosey to Stop Sign to northeast of admin building.  Do 30 seconds of the following 4 exercises.  Rinse and Repeat.

  • Plank Jacks
  • Peter Parkers
  • Mountain Climbers
  • Merkins

Mosey to ROCK pile.  Get a ROCK.  Do 30 seconds of the following exercises.  Rinse and repeat.

  1. Overhead Press
  2. Curls
  3. Rows
  4. Squats

Mosey to Parking lot by Area 51.  Do 30 seconds of the following 4 exercises.  Rinse and Repeat.

  1. Froggie Jumps
  2. Lunges
  3. Bobby Hurleys
  4. Smurf Jacks
  5. We may have done one more leg exercise here?… Q was getting delirious from the heat

PAULA ABDULS in same parking lot.  Burpee Broad Jumps for 2 cones, then El Capitan back 1. I’m not sure High Heels ever figured this pattern out… :))

MOSEY to shaded tree by stop sign south of Admin building. Do 30 seconds of the following 4 exercises.  No Rinse and Repeat due to time.

  1. Big Boy Situps
  2. American Hammers
  3. E2K Left Side
  4. E2K Right Side

MOSEY to Stop Sign to the southwest of admin building.  Finish with CATCH ME IF YOU CAN (Partner 1: BERNIE SANDERS, Partner 2: 5 STAR JUMPS, then sprint to catch up) to AO.

MARY:
Didn’t have time for ol’ Mary.

COUNT-OFF & NAME-O-RAMA
10 Strong!
CIRCLE OF TRUST/BOM:

A few years ago there was a video going around the internet.  Viewers were shown a group of people on a basketball court.  Half are in black shirts, half in white shirts.  The viewers were asked to count how many times someone in a white shirt passes to another in a white shirt.  When the video is over, they threw out numbers as guesses.  Then they’re asked, “So… who saw the gorilla on the court?”  There was actually a gorilla in the video that walked into the circle, stood there for a few seconds twirled around, then walked away.  70-85% say they didn’t even see it.  We are trained to see what we are asked to see.  We are clouded by our preconceived notions, expectations, biases, etc.  We don’t see something that’s right in front of us because we aren’t EXPECTING it.  We explain it away.  This happens even more readily in today’s age of science, sophistication and knowledge we tend not to believe in magic, or miracles in the literal sense.  So how do we expand our vision, revisit and put our pre-conceived notions aside so that we can see the miracle of God?  The difference between Biblical Truth and Fact.  The Bible is the Truth.  Some people would argue that some of the FACTS described in it are a bit debatable, but in the end, the Truth is what matters.  For example, whether or not Jonah was swallowed by a great sea creature is immaterial.  But the story has TRUTH.  French have a word, BRECOLLAGE (sp?), which means seeing what is in front of you, but also seeing beyond it. We need to remind ourselves to see not only what is obvious, and also the “beyond”, the workings of God in our everyday lives.  The key to witnessing God in our daily lives is not to demand to see burning bushes or columns of fire, or water bodies dividing in two.  It is to see BEYOND the obvious.  The buddy that calls you right at the moment you need to hear a friendly voice.  The neighbor who brings you dinner when you or someone in your family is sick.  The brothers in F3 who pray for a favorable outcome, like the wonderful turnaround with Corona Weight’s brother.  Are these coincidences?  Are they just random happenings?  Look Beyond.

MOLESKIN:
Prayers for those suffering from COVID, prayers for the Philippines and the people there
ANNOUNCEMENTS:
CSAUP coming up a week from this Saturday, Snack Drive, Hardship Hill, Iron Pax… busy month for F3!

Burpee Baseball @ Shamrock

  • Welcome: 1 and all.
  • Warmup: A little bit-o-this, little bit-o-that.
  • Workout: Burpee Baseball
    • Two Teams (split up as even as possible).
    • Player at bat throws a ball (from home plate) into the outfield as hard as can then runs around the bases doing two burpees per base (of the specified type) and then run home to get a point.
    • Player from oposing team goes an fetches the ball (starting from home plate) and must do 5 burpees of the specified type at the ball and then run to home to get a point.
    • The player who gets home first wins the point (ball).
    • Teams switch “At bat” turns every three runs (plays/at bats/competitions)
    • Both teams in the “Dug outs” do matching burpees of their player who is in the current play.  So if your player is running to fetch a ball then you do 5 of the burpees (of specified type).  If your teammate is throwing the ball then you do 6 burpees (of the specified type).
    • The team with the most balls wins the game.
    • We almost got through 20 balls and had one home run (Nice huck @Jenner!)
    • Third game of Burpee baseball ( Game 1, Game 2)
    • The Type of burpee is written on the ball itself and is one of the following
      • Burpee with plank jack
      • Burpee with one leg
      • Burpee with Iron mike
      • Burpee with Donkey Kick
      • Burpee with Double Squat Jump
      • Burpee with Parker Climbers
      • Burpee with Lunge
      • Burpee with Frog
      • Burpee with Big Boy
      • Burpee with Release Merkin
      • Burpee with Double Merkin
      • Burpee with Imperial Walker
  • Warmdown:  None.
  • Wrap up Word: 
  • Announcements:
    • Dad Camp
    • Of the chain (CSAUP)
    • Hard ship Hill

Use Your Gifts!

THE SCENE: Perfect August Gloom Weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Windmills (IC) 4CT X 10
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mountain Climbers X 20 (OYO)
  • Mosey to new parking lot

THA-THANG:

4 Corner Countdown – 5, 4, 3, 2, & 1 at each corner in the new Bill Haslam Parking Lot

  • 5 Merkins, 5 Squats & 5 Big Boy Situps at each corner
  • 4, 4, 4 & 4, etc.
  • Mosey to the Bagwell Center

Bagwell Center – Reps Then Run

  • 20 dips & 20 step-ups/box jumps & run around the courtyard
  • Rinse and repeat
  • Mosey to AO
  • 50 “Toe Merkins” on the way back

MARY:

  • American Hammers X 50
  • Hello Dollies X 20
  • Flutterkicks X 20

COUNT-OFF & NAME-O-RAMA

21 HIMs (counting JUCO Rush)

CIRCLE OF TRUST/BOM:

Let’s use our gifts that God gave us today and don’t wait until we have more time, get older, etc. because today isn’t guaranteed.  The songs below are the choruses and talk about living like you were dying…because we are…every day we live is a closer day to when we die so let’s live that way, love that way and serve that way everyday!!!

Romans 12:6-10 New International Version

6 We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your[a] faith; 7 if it is serving, then serve; if it is teaching, then teach; 8 if it is to encourage, then give encouragement; if it is giving, then give generously; if it is to lead,[b] do it diligently; if it is to show mercy, do it cheerfully.9 Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves.

Tim McGraw – Live Like You Were Dying

“I was finally the husband That most of the time I wasn’t
And I became a friend a friend would like to have
And all of a sudden going fishin’ Wasn’t such an imposition
And I went three times that year I lost my dad
Well I, I finally read the Good Book, and I Took a good, long, hard look
At what I’d do if I could do it all again And then

I went skydiving
I went Rocky Mountain climbing
I went 2.7 seconds on a bull named Fumanchu
And I loved deeper
And I spoke sweeter
And I gave forgiveness I’d been denying”
And he said
“Someday I hope you get the chance
To live like you were dying
Like tomorrow was a gift
And you’ve got eternity
To think about
What you’d do with it
What could you do with it
What did I do with it?
What would I do with it?

Matthew West – What if

What if today’s the only day I got?
I don’t wanna waste it if it’s my last shot
No regrets, in the end
I wanna know I got no what ifs
I’m running till the road runs out
I’m lighting it up right here right now
No regrets, in the end
I wanna know I got no what ifs, yeah

MOLESKIN:

Bobbitt, a transplant from Chattanooga, shared that they call calf raises “toe merkins” and I like that name a lot…even better than “Boosters”

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Sign Up for the August CSAUP
  • Sign UP for the Iron Pax Challenge

 

Head to Head Competition

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tempo merks
tempo squats
baby arm circles
cherry pickers
quad stretch
arm stretch

THA-THANG:

Break into 2-4 teams depending on how many PAX show up.
Competition
max reps on each.
1 Planks
2 Hand release Merkins
3 100’s at the track, may have to run heats with a winner’s and loser’s bracket
4 Big Boys
5 Wall Squats

We broke into 2 teams.  Team 2 beat team 1 by a score of 23-7.  Points were awarded 3 for 1st, 2 for 2nd, and 1 for third.
MARY:
LBC’s for the remainder of the workout, about 2.5 min
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
MOLESKIN:

ANNOUNCEMENTS:
F3 Dad’s Camp
CSAUP
HARDSHIP HILL

Four Corners @ Shamrock

  • Welcome: All are welcome – those who come are awesome!  Welcome to the Jungle!  I’m not a professional, but neither are you, so lets go have some fun! By the way, it was  a perfect 70 degrees this morning.
  • Warmup:
    • Merkin to chest – Arm shake
    • Squat with leg shake
    • First Corner of parking lot :25 Merkins
    • Second Corner of parking lot :50 LBCs
    • Third Corner of parking lot: 75 Squats
    • Fourth Corner of parking lot: 100 SSH
  • Workout:
    • Repeat the warmup for every parking lot on campus.
    • We ended up doing 500 SSH, 375 Squats, 250 LBCs, and 125 Merkins.  (we did throw in some CMU exercises for good measure too).
  • Warmdown:
    • 50 Freddy Mercuries
    • 25 Hello Dollys
    • 25 Scissor Kicks
    • Leg Lift Holds
    • Ring of Leg Fire
  • Wrapup:
    • Fruity Goals: Bored?  Need direction? Need a goal?  Pratice fruit! Love, Joy, Peace, Patience, Kindness, Goodness, faithfulness, Gentlness, Self-Control.   Sounds silly to Practice fruit. But do it. Pick one today, add a little focus to your goal.  Write it on your hand.  Write it on a sticky.  Nudge yourself in that direction today.  Put effort into that thing. Be intentional about it. Go outside your comfort zone.  The reality is that it is difficult and you will fail if it’s just you trying.  So before you start on your chosen fruit of the day, ask God to nudge you in that direction.  Ask Him to fill you with more of it today.  Ask Him for help in exercising that new muscle.  You are His and He is yours.  Partner with God and His Holy Spirit today in practicing fruit.  At the end of the day – review your Fruity Goal.  How was your nudging? How did God do as a partner?  Share how it went with someone or write it down.  Now repeat that every day.  🙂
    • But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 Now those who [a]belong to Christ Jesus crucified the flesh with its passions and desires.
    • But what happens when we live God’s way? He brings gifts into our lives, much the same way that fruit appears in an orchard—things like affection for others, exuberance about life, serenity. We develop a willingness to stick with things, a sense of compassion in the heart, and a conviction that a basic holiness permeates things and people. We find ourselves involved in loyal commitments, not needing to force our way in life, able to marshal and direct our energies wisely.
  • Announcements