Dimples – Page 4 – F3 Knoxville

Presents for Everyone

December 24, 2018 Umbro

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Handed out some presents early – 25 envelopes, each containing an exercise. We went through our gifts in sequential order:

25 SSH
10 Tempo Squats
10 Tempo Merkins
12 Baby Arm Circles (forward and reverse)
Bear Crawl across the parking lot
Crawl Bear across the parking lot
20 Derkins
20 Bench Rows
10 Burpee Box Jumps
15 LBC’s (4 ct)
20 Tuck Jumps
15 Hand Release Merkins
10 Lunges (10 each leg)
20 American Hammers (4 ct)
10 Dive Bombers
10 Iron Mikes (4 ct)
15 Sweat Angels (4 ct)
15 Diamond Merkins
20 Squats (4 ct)
20 Flutter Kicks (4 ct)
20 Dry Docks
20 Jump Squats
15 Box Cutters (4 ct)
10 Burpees
1 Time All You’ve Got up Little Baby Hill

MARY:

Just enough time for some plank work and Cap’n helped us cash out with some ATM’s

COUNT-OFF & NAME-O-RAMA
33 HIM’s – no FNG’s

CIRCLE OF TRUST/BOM:

Especially this time of year, it’s easy to get caught up in the busyness – getting things wrapped up before the new year, planning for next year, finishing up the Christmas shopping, figuring out logistics for the holidays, etc, etc. Sometimes the most difficult task is to just slow down and enjoy the moments, the memories.

I’m as guilty as anyone when it comes to getting caught up in the “hamster wheel of life” – creating my list of things I need to get done, worrying about what’s to come tomorrow, and simply not slowing down to appreciate the moments right in front of me. I was reminded of this last night when I was getting ready for the Q this morning. I was preparing the envelopes for the workout (just another task that I needed to get checked off my long list of things to get done over the next couple days), but my 4 year old son was so excited when I asked him to put some stickers on the envelopes. He swelled with pride knowing that Daddy needed his help, and he quickly plopped down next to me and began meticulously placing his Christmas stickers on each envelope. It was just a little moment – inconsequential in the grand scheme of things – but I cherished that time with him. He won’t always be 4 years old, and he won’t always want to help his Dad with those silly projects.

Cherish the moments.

A little Route 66

December 13, 2018 Umbro

THE SCENE: 30 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some mosey with SSH, Tempo Squats, Cherry Pickers, Merkins, and Baby Arm Circles mixed in

THA-THANG:

Route 66 day – completed the following exercises in succession:

Burpees
Flutter Kicks (4 ct)
Merkins
Jump Squats
American Hammers (4 ct)

Mosey around the oval parking lot until the six finished. Then headed up to the pavilion for a set of 11’s – exercises were Bench Rows and Box Jumps.

MARY:

Just enough time for some Hello Dollies, Sweat Angels, and finished with 30 seconds of LBC’s

COUNT-OFF & NAME-O-RAMA
24 HIM’s including 1 FNG – Welcome ‘Snoopy’

CIRCLE OF TRUST/BOM:

We have a lot to celebrate this time of year, but for some men, it’s a time of loneliness, isolation, and feelings of worthlessness. Those feelings aren’t confined to the holidays obviously, but they can be heightened around this time of the year. We’ll never fully know the battles that others around us are fighting on a daily basis.

If God has put someone on your heart, just reach out to them. A quick phone call (even a text) could make someone’s day. Just hearing the words “I was thinking about you man” can make all the difference in the world. It’s easy to fall into the trap of thinking about someone but not letting them know that you’re thinking about them, not reaching out, not taking any action. We have thousands of excuses for it – I’m just too busy, I’ll do it later, etc., etc., but they are all just that – excuses to justify our inaction. Let’s make it a point to actually reach out when God puts someone on our hearts this week.

Trials and Wall Sits – One and the Same

October 25, 2018 Umbro

THE SCENE: Extra gloomy – 40 degrees with dense fog

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25
Tempo Squats IC x 10
Cherry Pickers IC x 10
Baby Arm Circles IC (forward & reverse) x 13
Merkins IC x 10

THA-THANG:

Mosey to the pavalon for a little bench work. Grab a battle buddy – one partner does wall sits while the other does the following 2 exercises on the bench:

Bench Rows (12 reps)
Tricep Dips (12 reps)

When the partner on the bench finishes his reps of both exercises, switch (partner 1 does the bench exercises and partner 2 does wall sits). Total of 5 sets each. After that, same thing but switch up the exercises on the bench:

Derkins (10 reps)
Box Jumps (10 reps)

Total of 5 sets each. Once completed, one more round with Bulgarian Squats – 10 reps each leg and 5 sets total again.

Mosey over to the parking lot next to the playground for a set of 11’s – Merkins at one end and Jump Squats at the other end.

MARY:

Just enough time for 20 Flutter Kicks IC, 12 Supermans IC, a little plank work, and Cap’n Crunch finishing it off with some ATM’s

COUNT-OFF & NAME-O-RAMA
22 strong – no FNG’s

CIRCLE OF TRUST/BOM:

James 1: 2 – 4 “Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance. Perseverance must finish its work so that you may be mature and complete, not lacking anything.”

Monday = Tabatas, Bear Crawls and Burpees

October 22, 2018 Capn Crunch

THE SCENE
34 and Clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Tempo Squats x15 (IC)
Tempo Merkins x15 (IC)

Line up on curb
Run to far curb, stop half way and do 3 burpees, run back
4ct Diagonal Lunges x14(IC)
Run to far curb, stop half way and do 3 burpees, run back
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)
Run to far curb, stop half way and do 3 burpees, run back

Tabata Terror
Divide up into 4 stations. At each station, complete the exercise listed using at Tabata format (8 rounds, 20 seconds on 10 seconds off). After eight rounds rotate counter-clockwise all the way around the parking lot and to the next station.

Exercises:

Station 1: Merkins
Station 2: Froggy Squats
Station 3: Dry Docks
Station 4: Tuck Jumps

Bearway to Heaven
Bear crawl suicides in the parking lot with burpees in the middle of each suicide.

Bear crawl to first line perform 7 burpees, bear crawl back. Bear crawl to second line, 6 burpees, bear crawl back. Continue until you get to 7^th line, perform 1 burpee and bear crawl back to start.

MARY
American Hammers – x20 (IC)
4ct Flutter Kicks x20 (IC)

COT
Number off and Name-O-Rama – 27 PAX

BOM
“Never mind likes and dislikes; they are of no consequence.
Just do what must be done. This may not be happiness, but it is greatness.”

– George Bernard Shaw

I’m convinced that our culture’s relentless pursuit of comfort and convenience has robbed us of any sense of significance and meaning. A life lived for self eventually implodes, leaving men empty and filled with regret. We are not created for comfort, we are created for purpose and impact. The pursuit of comfort and convenience breeds complacency. The pursuit of purpose and impact fuels greatness. We were made for greatness.

The thing is, we’ve confused greatness with success. Martin Luther King Jr revealed the secret to greatness, “Everyone has the power for greatness, not for fame but greatness, because greatness is determined by service.” It’s not what we get, it’s what we give.

Every day we wake to multiple opportunities to serve, opportunities for greatness. Keep your eyes and hearts open brothers. When you see the opportunity…seize it! If it’s hard, embrace it! The world is waiting for men of integrity and courage to assume their roles and lead. You don’t need permission, you have already been commissioned.

Submitted by Cap’n Crunch

We all worship

October 3, 2018 Umbro

THE SCENE: Beautiful morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH IC
12 Tempo Squats IC
10 Merkins IC
10 Cherry Pickers IC
12 Baby Arm Circles (Forward & Reverse) IC

THA-THANG:

Escalator style workout: Each light pole has an exercise with an assigned number of reps. Go to Light Pole 1, complete the exercise, and run back to the start line. Run back to Light Pole 1, do the exercise, run to Light Pole 2, do the exercise, and run back to the start line. Light Pole 1, then 2, then 3, and back to the start line. Rinse and repeat until you make it to the last light pole (total of 8 light poles). The exercises/reps were as follows:

Light Pole 1 = 5 Hand-release Merkins
Light Pole 2 = 10 Jump Squats
Light Pole 3 = 15 Carolina Dry Docks
Light Pole 4 = 20 Lungs (10 each leg)
Light Pole 5 = 25 LBC’s
Light Pole 6 = 30 Iron Mikes (15 each leg)
Light Pole 7 = 35 Hello Dollies (single count)
Light Pole 8 = 40 SSH (single count)

Followed that with a little Indian run action – traditional and then with lunges and then with bear crawls. Mosey over to the cloud for the following:

10 Burpee Box Jumps
10 Tricep Dips IC
10 Derkins
10 Tricep Dips IC

MARY:

20 Flutter Kicks IC
Plank hold into Mountain Climbers
20 American Hammers IC

COUNT-OFF & NAME-O-RAMA

24 HIM’s got better today. Sharky & Potter came out as well (no tag)

CIRCLE OF TRUST/BOM:

One of our pastors shared the following quote with us a couple Sundays back. The message is that we all worship something. If we’re not finding our identity in Christ, then we’re finding it somewhere else. Because of sin, we are all broken cisterns. If we find our worth in money, power, the approval of others, fame, glory, etc., we will never have enough. Those worldly idols were never meant to fill the void in our hearts caused by sin – no matter how much we have, we will always want more because our souls will never be satisfied with worldly possessions. A relationship, through faith, with our Father is the only sustainable source of life.

While David Foster Wallace (the man who coined this quote) wasn’t a Christian, his message regarding worldly idols is relevant to our daily struggles.

“In the day-to-day trenches of adult life, there is actually no such thing as atheism. There is no such thing as not worshipping. Everybody worships. The only choice we get is what to worship. And the compelling reason for choosing some sort of god or spiritual being to worship – be it Jesus Christ or Allah, Yahweh or the Wiccan Mother Goddess, or some inviolable set of ethical principles – is that pretty much anything else you worship will eat you alive. If you worship money and things, if they are where you tap real meaning in life, then you will never have enough, never feel you have enough. It’s the truth. Worship your body and beauty and sexual allure and you will always feel ugly. And when time and age start showing, you will die a million deaths before they finally grieve you. On one level, we all know this stuff already. It’s been codified as myths, proverbs, clichés, epigrams, parables; the skeleton of every great story. The whole trick is keeping the truth up front in daily consciousness. Worship power – you will feel weak and afraid, and you will need even more power over others to keep the fear at bay. Worship your intellect, being seen as smart – you will end up feeling stupid, a fraud, always on the verge of being found out. And so on.”