Curveball – Page 61 – F3 Knoxville

it’s all in the hips

November 4, 2020 Betty

The Scene

A perfect 38 degrees

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Hip Rotations

Ankle Rotations

Hairy Rocketts

Curtsey Lunge Tempo

Imperial Walkers

Tempo Squat

Let’s work on a full range of motion today. Whatever that full range is for you, get there.

Tha-Thang

Mosey to CMU pile

Pax begin on one side of the parking lot

20 1 handed CMU Swings (10 E/S)

CMU Plank Drag to the opposite end of the parking lot

Wall sit with CMU (Chest height or above) until everyone has made it across

20 Suitcase Deadlifts

CMU plank drag back

Wall Sit with CMU (Chest height or above) until everyone has made it across

Repeat for 2 rounds

Mosey to the track

21-15-9 Bleachers

Line up at the track and perform the following exercises in between each exercise: run up the bleachers and back down working through each exercise at the prescribed reps. (Chase quality reps)

Curtsey Lunges

Squats

Skips (Knees at least waist height)

Monkey Humpers

Sideline to sideline

Recover slowsey—>Mosey—>at sideline 2 burpees

Recover slowsey—>Bernie—>at sideline 2 burpees

Recover slowsey —>high knees—>at sideline 2 burpees

Recover slowsey—>Mosey—>at sideline 2 burpees

Mary

On your 6 heel taps

5 BBS OYO

On your 6 heel taps

COUNT-OFF & NAME-O-RAMA

9 HIM’s

COT/BOM

https://f3nation.com/q/

F3 5 Qualities of a Virtuous Leader (https://f3nation.com/lead-right-q3/)

Candor– Graciously telling the truth and demanding to hear it from others

Commitment-Unwavering loyalty to a group and unflinching determination to accomplish its Mission (This breeds long term sustainable results)

Consistent-possess an unchanging nature, If you cannot be relied upon results will be inconsistent.

Contentment-Stable emotions that pursue joy instead of happiness. A content leader can abandon personal comforts for the greater goal.

Courage-Creating the habit of setting aside fear to turn hardship into grace. Accepting fear as necessary but overcoming it by being prepared and having self-control.

2 Peter 1:5-8

5 For this very reason, make every effort to supplement your faith with virtue,[e] and virtue with knowledge, 6 and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness, 7 and godliness with brotherly affection, and brotherly affection with love. 8 For if these qualities[f] are yours and are increasing, they keep you from being ineffective or unfruitful in the knowledge of our Lord Jesus Christ.

MOLESKIN:

ANNOUNCEMENTS:

Shamrock – Prayer Run

November 2, 2020 Anchorman

THE SCENE: 34F at Shamrock
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25 OYO

Freddy Mercury – (IC) 4 CT x 10

THA-THANG:

Line up at one end of parking lot.

Round 1: Bear Crawl to each line and do 2 Peter Parkers for 20 total

Round 2: Crab walk with 3-5lbs rock on stomach to each line do 20 American Hammers single count, utilizing rock as your hammer.

Mosey – stop for Irkins, Dips and squats on sidewalk

Mosey to the CMU pile and circle up:

If you finish early you choose an Ab exercise that everyone does while we wait for the six.

#1: 25 Bench Press, 25, Curls, 25 rows

Pray for our leaders ( in office, pastors, bosses ) while we run a lap

#2: 50 Bench Press, 50, Curls, 50 rows

Pray for someone who is on your heart ( wife, girlfriend, family member or friend ) while we run a lap

#3: 75 Bench Press, 75, Curls, 75 rows

Pray for you ( have an honest time of reflection with God about yourselves ) while we Mosey back to the AO

Lunge to each line and do 5 squats for 50 total

COUNT-OFF & NAME-O-RAMA
13 HIMS including 1 FNG “Nanner”

Anchorman, Baby Boomer, Betty, Curveball, Finger Food, Flower Pot, Hurl, Jenner, Mermaid, Nadia, Pringle, Waxjob, Nanner

CIRCLE OF TRUST/BOM:

Prayer. I felt called to exercise my communication with God today. I’m great at praying with my family at the dinner table and with my kids at night before bed. During the day I tend to put God on mute and I always kick myself for not praying more.

1 Thessalonians 5:16-18NET

16 Always rejoice, 17 constantly pray, 18 in everything give thanks. For this is God’s will for you in Christ Jesus.

MOLESKIN:
Betty’s wife – newborn recovery. Baby Boomer’s kid with broken leg.

Pre Halloween Mullets and Treats

November 2, 2020 Mermaid

THE SCENE: Crisp and Clear Fall Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Tempo Squats, baby arm circles forward & Backward, shoulder stretches
THA-THANG:

Mosey to CMU pile
Grab 2 cmu’s, one for each hand

four corners have exercises, rinse and repeat at each corner
farmer carry between each station
corner 1 arms
	25 curls
	20 Alpos
	15 Tri extensions

Corner 2 legs
	25 Squats
	20 Lunges
	25 calf raises

Corner 3
	25 shrugs
	25 vertical bench press
	10 each single arm rows from plank

Corner 4
	20 dips
	20 deep merkins
	20 straight leg dead lift

Sparrow (11 years old) called out Cheatsheet (51 years old) for not doing a leg exercise. Cheatsheet became animated and talked a bunch of trash. Sparrow challenged Cheatsheet to a race, so after the workout was over, we did about a 100M sprint where Cheatsheet narrowly edged out Sparrow. Cheatsheet was going crazy, and we reminded him that he beat an 11 year old in a race. Good times were had by all!!!

MARY:
No time for poor Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We are living in a world where God is not put first, and the world suffers from the works of the flesh. We need to make God a priority, and exemplify the Fruit of the Spirit.
MOLESKIN:

ANNOUNCEMENTS:

BYOB – Anniversary

October 28, 2020 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	62 ℉	100%	63 ℉	1.8 mi/h	SSE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
3 Cherry Pickers.

THA-THANG:
Mosey to my car trunk and everyone pick up a standard 16oz water bottle. The water bottle is yours for the day.

Mosey to CMU pile. Along the way stopping three times. At each stop the water bottle is placed on the ground and with Merkins the chest touches the bottle. With the leg exercises, the hands touch the bottle. The objective is to make noise with the bottle.

20 Regular Merkins and 20 Squats.
20 Wide Merkins and 20 Monkey Humpers
20 Diamond Merkins and 20 Lunges

At CMU pile everyone grab one to go along with the water bottle. Groups of three. The three split about 30 yards apart. 1st PAX staying at one end, 2nd PAX at other end, and 3rd PAX is walking between the two. While walking he carries the CMU away from his body with the water bottle balanced on the CMU. As he reaches the other side the 2nd PAX walks with CMU and bottle back to PAX #1. And then #1 down to #3. If the water bottle falls off, then 10 Monkey Humpers. While PAX is walking, the other two do a series of exercises. Only after all three make one walk, the three of them then move to the next exercise. The exercises where:

Curls
Tricep Extensions
Rows
Overhead Press
Thrusters

Mosey to big parking lot. Group lines up on the north edge. Everyone throws their water bottle across the parking lot. Everyone running to their bottle and doing an exercise then throwing again go to bottle and exercise, throw again exercise etc. until the reach the south edge of the lot. With each crossing more water is removed from the bottle and the exercise changes.

Full Bottle – 20 American Hammers (bottle touches ground each time)
¾ Bottle – 10 War Hammers (bottle touches ground each time)
½ Bottle – 20 Windshield Wipers (feet over standing water bottle)
¼ Bottle – 20 Pickle Pounders (water bottle crunched each rep)
Empty – 5 Worst Merkins Ever (water bottle crunched each rep)

So, that was the plan with the bottles and the parking lot. BUT, on our first throws, most of the water bottles exploded. Which was cool but made it extremely difficult to throw the bottle any distance at all. So, we modified to everyone running to the lone surviving bottles. And that PAX continued to throw/skid it along the ground. Once across lot first time, quick trip to the car got us some spare bottles. Then we just had one PAX skid one bottle and we all ran to that distance. Worked out fine.

Mosey back to AO.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
20 HIMs. 19 Listed above and SOS also.
CIRCLE OF TRUST/BOM:
My first year with F3 has been filled with some great examples along with many reasons to be proud to be a part of F3. Thanks to all my F3 brothers for a fun year #1.

Proverbs 18:24
24 One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.

“I sought my soul, but my soul I could not see. I sought my God, but my God eluded me. I sought my brother and I found all three.” – Unknown.

MOLESKIN:
—
ANNOUNCEMENTS:

Help with Faith

October 28, 2020 Lillydipper

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 15 Iron Mikes, 10 Windmills, 10 Tempo Merkins, 7 Wide Arm Circles Forward and Backward
THA-THANG:
Mosey past stop sign on the southeastern side of the admin bldg. Run down to the lower parking lot east of the admin bldg. Divide into teams of two for Doras. While one Teammate 1 runs up roadway and around corner to do ten merkins , Teammate 2 will start the exercises. After doing ten merkins, Teammate 1 runs back to replace Teammate 2 on the exercises and Teammate 2 runs up the hill do to the merkins. Here are the exercises for the Doras:

100 Merkins
100 Big Boy Sit-ups
100 Flutter Kicks (4 ct)
100 Side-Straddle Hops
50 Hand Release Merkins
100 Hello Dollies (4 ct)
200 Baby Crunches

Mosey to semi-circle lane that goes by soccer fields. We will high-knee for 25 pole lengths then do 3 burpees and continue until done with the semi-circle.

Mosey to parking lot at southern ball fields. There will be five cones places from one end of the parking lot to the other. We will run to the first cone, do a listed exercise, run to the next cone, do the same exercise, and continue to the end of the parking lot. We will run back doing the next listed exercise. Here are the exercise:

10 Dive Bombers
10 Diamond Merkins

Mosey past outdoor chapel and to grassy area across the street. We will do 20 American Hammers.

Mosey uphill to the area where we did Doras. Stop at two inclines along the way to do 10 Wide Merkins.

Mosey to A0.

MARY:
Finish up with 10 Carolina Dry Docks.
COUNT-OFF & NAME-O-RAMA
16 men, no FNGs.
CIRCLE OF TRUST/BOM:
My wife, Jan, and I have been watching the TV mini-series The Crown on Netflix. The shows are based on true stories involving the reign of Great Britain’s current Queen Elizabeth. One of the recent episodes focused on Queen Elizabeth’s husband, Prince Phillip, Duke of Edinburgh. He is a man who loves adventure. He was an officer in the Royal Navy during World War II, loves sports, and particularly loves to fly planes as a pilot. The episode I am referring to depicted him during the time that the American Apollo Astronauts first landed on the moon. In the episode Phillip, as a pilot, is fascinated with the mission and highly regards the astronauts, Neil Armstrong, Buzz Aldrin and Michael Collins.

As a man who must take second fiddle to the Queen, Phillip questions his own life. He certainly loves the Queen and certainly has privileges as her husband but there is a part of him that has wanted to set his own course vs. follow the traditions and duties of the Royal House. At about this time, a minister named Robin Woods becomes the new Dean of Windsor. He heads the chapel that serves the Queen. He asks Phillip for use of some unused Royal Buildings that he desires to be a retreat for ministers. Prince Phillip is a man who is bored with the Royal church services but he agrees to the Dean’s request as the buildings aren’t being used anyway.

During the buzz of the future moon landing, Dean Woods catches up with Phillip and invites him to the retreat center to listen in on a group discussion of visiting ministers. The ministers sit talking about problems, something Phillip isn’t that keen on, and discuss the decline in faith and worship service attendance among the people of England. Phillip sees all this “talk” as nonsense, particularly when there are astronauts out there doing something great, incredible, landing on the moon of all things. When asked by the ministers to participate in the talk, he tells them to stop bemoaning the decline in worship among the people of England and get off their butts. What is needed is action, action such as seen by the Apollo Astronauts.

The astronauts, of course, land on the moon and are heroes. They go on a world tour and come to England, even for a short trip to Buckingham Palace. Prince Phillip asks for and is granted a short personal meeting with the men. He is overcome in the anticipation of meeting these men who are like Gods to him. When he does meet the men, they are sneezing and sniffling, fighting off colds they have acquired in the exhausting schedule they have had since their return to Earth. Phillip wants to know what they “found” on their journey, not the physical moon dust but that special “meaning” they discovered out in space. These young astronauts have no answer for him. They didn’t really have time to think about the meaning of the universe on their journey – the were too busy following procedures, doing the things that they had been trained to do. These astronauts had certainly done something special and to be admired but they were also just three young guys, fighting off colds. And frankly, what they were more interested in was hearing from Phillip what it was like to live in a place like the Buckingham Palace.

Phillip’s desire to find meaning in science, in adventure, in space, goes awry ands leave him unsatisfied. And, in his bewilderment and dejection, he returns to the retreat center to meet once again with the Dean and visiting ministers. He apologizes for his previous behavior. He is now willing to participate in the “talk” that he previously thought to be nonsensical. And, in talking to them, he asks for something. He recognizes that what he has been lacking all along is faith. Faith in something that goes beyond actions, science, and the privileges of Royalty that he has long known is not enough for him. And what does he ask the ministers for? He asks for Help. Help with his lack of faith.

I don’t know what kind of faith Prince Phillip has found in his life. But, at the end of the episode some words were posted for the viewer. The notes proclaimed that Prince Phillip and Dean Woods became close friends and have been personal confidants for the last 51 years.

What are you searching for? Where do you put your energy, your interests? If your search for meaning leads you to something other than God, it is very likely that you will not be satisfied. As Faulkner said, it is all sound and fury leading to nothing. Have faith in something more. Search for God.

MOLESKIN:
Prayers for many.
ANNOUNCEMENTS:
5th F3 Knoxville Anniversary on Nov 7.