F3 Knoxville

Tag: Doubtfire

The Answer

THE SCENE: Temp about 36 degrees with snow.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side-Straddle Hops, HIgh knees run to end of parking lot and Bernie Sanders back, 62
Brady Corns, 10 Cherry Pickers, 10 Rockettes.
THA-THANG:
Mosey to Dragon Tail.  We will do Route 66 up the Dragon Tail and come back down after each exercise.  Here are the exercises:

  • Squat Jumps
  • Diamond Merkins
  • Iron Mikes

Mosey to Pavilion.  We will do elevens.  The first set of elevens will be with Decline Merkins and Bench Dips.  The second set of elevens with be with Bench Jumps and Picnic Table Pull Ups.

Mosey to CMU pile.  Team up into pairs of two.  Each team grabs CMU.  We will do Doras with one man doing Bernie Sanders to other side of parking lot, doing shin lifts, and sprinting back.  Meanwhile his partner starts on the list of exercises.  Then partners switch.  These are the Dora exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows

Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
Seven men, no FNGs.
CIRCLE OF TRUST/BOM:
Our technology, our science, it supposedly makes life easier.  We get answers to our questions by clicking on Google or speaking to Alexa, and get feedback at the bat of an eye.  We can gather more information in 10 minutes through Google now than I could find in a full year back in the days of paging through encyclopedias at my local library.  But, are men more satisfied now then men who lived in the 1960s. . . 1860’s. . . 1760’s . . . or 2000 years ago?  We search for answers, listen to the news, watch experts pontificating on television, hear folks calling in on radio talk shows . . . and are left unsatisfied.  As Faulkner proclaimed, it is all “sound and fury, signifying nothing.”

2000 years ago God sent His son to give to us what has always been the answer:

John 1:  1-5.  In the beginning was the Word, and the Word was with God, and the Word was God.  He was in the beginning with God.  All things were made through him, and without him was not any thing made that was made.  In him was life, and the life was the light of men.  The light shines in the darkness, and the darkness has not overcome it.

In this season of Christmas, let us ponder on life’s true meaning.  Let us take the time to stare into the darkness and come to see the light.  Let us celebrate the answer to our longing that God gave and gives to us through a child born in a lowly manger.  That child, that man, that God says to us:

Eat this Bread, drink this Cup.  Come to Me and never be hungry.  Eat this Bread, drink this Cup.  Trust in Me and you will not thirst.

MOLESKIN:
Prayers for Pinto, for his wife, Tessa, and prayers that they will get the best of medical teams to work with Pinto.  Prayers for others in Pinto’s family including Hooker and Mr. Jinxy.  Prayer for friend of Doubtfire who recently lost his brother.
ANNOUNCEMENTS:
Polar Bear Plunge on New Years Day!

2.0 Black Friday Event

  • The Scene:
    • Overcast 50 degrees..perfect day for a workout at The Burbs!
  • Welcome/Disclaimer:
    •  Archie/Cheddar claimed they are not professionals, however we aren’t convinced..
  • Warm-a-rama
    •  Archie/Cheddar led the warm up.
      •  Cheddar sensed we were all a little sluggish from all the turkey, so it went like this:
        • Bur-pees
        • Squats
        • Merkins
        • Up Hil Leap Frog
  • Tha-Thang-FullHouse took over and led the way:
    •  Indian Run to the bridge. We frog jumped across the bridge and indian ran through the park to frog jump across the next bridge.
    • It was a free for all to the base of the hill…
    • Relay race up the hill with 2.0’s vs 1.0’s. Each partner runs twice!
      • 2.0’s grouped in 4’s while the dad’s were in 2’s
      • Dads handicapped with the Bernie
      • The 2.0’s were victorious!
    • Mosey on over to the Tennis Court
      • Partnered up and started at the practice wall.
      • One partner does a wall sit while the other partner bear crawled to the tennis net.
      • Repeat with Crab Walk
    • Regrouped at AO and headed to the open field with a Kickball
      • we played capture the ball. The Q punts the ball as far as they can..the PAX pursues. First to the ball gets to kick it next.
      • Each time we got the ball the 2.0 said their name and something they are thankful for.
      • Each 2.0 can only recover the ball once–allows everyone a chance.
    • Mosey back to AO-basketball court for some Suicides  Wind sprints or Ladders
  • Mary:
    • Flutter Kicks
    • Box Cutter
    •  LBCs
    • Planks
    • We finished up with a version of ring of fire. The kickball was passed around the circle. If you have the ball you do a burpee while the rest of the PAX follows the Q’s lead
      • FIrst Round was:
        • FLutter Kicks
        • Freddy Mercuries
        • LBC’s
        • Repeat
      • Second Round
        • Plank-left-center-right repeat until done.
  • Name-O-Rama
    • 18-(6-1.0s & 12-2.0s)
    • 2 FNK-s got names. We had T-rex(kick-flip) and Copperfield (erector)
  • COT
    • 1 Timothy 4:4-5
    • We talked about being thankful and specifically prayerfully thankful for all that god has created..
  • Moleskin
    • Look out for a new location and a 2.0 workout soon!a

God Hears our Laments

THE SCENE: Nice evening, temps in 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Tempo Squats, 10 Tempo Merkins, 10 Windmills, 10 Rockettes, 10 Shin Lifts on Curb of parking lot.
THA-THANG:
Mosey to Southern Ball Fields Parking Lot.  We will do suicides running to each of five cones in parking lot.  At end of suicide run each man will do following exercises:

  • 15 Shoulder Taps (both shoulders = 1)
  • 20 Big Boy Sit Ups
  • 15 Hand Release Merkins
  • 20 Hello Dollies (four count)
  • Rinse and Repeat exercises only.

Mosey to perimeter trail just past Southern Ball Fields Pavilion.  We will run for ten lights and stop to do the following exercises after each ten lights:

  • 5 Hand Release Merkins
  • 10 Squat Jumps
  • 20 Big Boys
  • 30 Squats

When we reach Serpentine Sidewalk we will stop.  We then will do 14’s on Serpentine Sidewalk, bear crawling one light and running for four, repeating that pattern until we get to roadway.

Mosey to CMU Pile.  Each man grabs CMU.  We will do 20 Overhead Presses, 20 Curls and 20 Rows in Cadence.

Mosey to AO.

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

Psalm 142:  1-2
1 With my voice I cry out to the LORD; with my voice I plead for mercy to the LORD. 
2 I pour out my complaint before him; I tell my trouble before him. 

In our lives we need to guard against being overly negative.  We should have grateful hearts and be thankful for what God has given us.  But that does not mean that God doesn’t want us to complain to him.  He is our loving father.  Just as each of us who are fathers want to hear from our children if they are troubled, God wants to hear from us when we are sad, angry, confused, bitter, disappointed, overwhelmed, or desolated.  Go ahead and complain to God.  For goodness sake, about a third of the Psalms in the bible are laments!  In fact, just go to the Psalms if you want to learn how to complain.  Life presents us with challenges that are difficult to overcome.  God gives us life. Go ahead and complain to the Big Guy when you are upset with him and want to complain about the doggone life he has created.  I think of that great scene from Forest Gump when Lieutenant Dan, who lost his legs in the war of Vietnam, curses and screams at God, facing the storm on Forest’s boat, Bubba Gump.  Here are some of Lieutenant Dan’s words to God: “You think this is a storm!  C’mon you Son of a Bitch.  It’s time for a show down.  You and me.  Come and get me!”  Lieutenant Dan was certainly being open with God in that scene.  He was angry, bitter, desolated.  But Lieutenant Dan changes after that incredible scene.  He is kinder, tender even.  We see him thank Forest for hanging in there with him and ask for his forgiveness.  We see the lieutenant jump with joy into the same ocean that had presented the terrible storm only days before.  In Forrest Gump’s words, “He never said so.  But, I think Lieutenant Dan made his peace with God.”

If you want to see how to complain to God, look at the Psalms.  You will see complaints about being forsaken, about feeling abandoned, about feeling destitute.  You will also see recognition that God is there through it all, to protect, comfort and assist.  And so, David, who in various Psalms complains of the Lord forsaking him can also say in Psalm 22:

2 The LORD is my rock and my fortress and my deliverer, my God, my rock, in whom I take refuge, my shield, and the horn of my salvation, my stronghold. 
3 I call upon the LORD, who is worthy to be praised, and I am saved from my enemies. 
4 The cords of death encompassed me; the torrents of destruction assailed me; 
5 the cords of Sheol entangled me; the snares of death confronted me. 
6 In my distress I called upon the LORD; to my God I cried for help. From his temple he heard my voice, and my cry to him reached his ears. 
When in trouble, when overwhelmed, look to the Psalms.  Read them while you talk to the Lord of your own tribulations.  Go ahead and complain to Him.  But also listen closely for His answer.

MOLESKIN:
Prayers for Sparkler’s friend, Randy, who died on Sunday, and for his family.  Prayers for Butter’s sister.  Prayers for Pinto who will have back surgery in early December.
ANNOUNCEMENTS:
Convergence at Truck Stop and 3rd F at Two Rivers Church on December 7.

Tomato, Tabata

THE SCENE: 40ish.  Not wet.  Not bad.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 on a 4 count

Baby arm circles forward x 10 on a 4 count

Baby arm circles backward x 10 on a 4 count

Some Michael Phelps

A little bit of this and that

Cherry pickers x 5 on a 4 count

THA-THANG:
Mosey to Assault Alley to pick up the CMUs

We survived that, so we moseyed to the flag pole with our CMUs

Tabata workout – 20 seconds of an exercise (as many reps as possible) followed by 10 seconds of rest.  Rinse and repeat for 8 rounds of each exercise.  After the last round of each exercise, run a lap around the track.  Wait for the six (didn’t take long) so that we are all together and start another 8 rounds of the next exercise.  We had time for these exercises:

Merkins

Curls

Rows

Overhead presses

We ran 4 laps, which should be about a mile.

We returned our CMUs to Assault Alley and survived again, so we moseyed back to the AO for Mary.

MARY:
We arrived at the AO right at 6:15, so no time for Mary, unfortunately.

COUNT-OFF & NAME-O-RAMA
5 PAX strong today.  In addition to the 4 tagged, Stripped was also there to make 5, but his name did not show up in the tags.

CIRCLE OF TRUST/BOM:
I have been doing tabata workouts lately because I hate them, so I’m doing them to get better and hopefully hate them less (that part is definitely not working).  They are also good mental lessons for life.  They force you to focus on the task immediately in front of you as it comes to you, one round at a time.  If you think about the whole circuit of 8 rounds, then it is daunting and you may not finish.  But, if you focus on each step at a time, then it gets easier, relatively speaking.  Such is life.  Focus on what is in front you.  See Matthew 6:34 (“Therefore, do not worry about tomorrow, for tomorrow will worry about itself.  Each day has enough trouble of its own.”).
MOLESKIN:
Happy Veterans’ Day to all who have served and are serving.  Thank you all.
ANNOUNCEMENTS:
Nothing mentioned, probably because it was the Monday after Brolympics.  I was still sore from Saturday.  And now, I’m sore from today, too.

Thankful

THE SCENE: Rainy, temp in 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Pinto Twists, 20 Side-Straddle Hops, 10 Tempo Merkins, 10 Windmills, 10 Rockettes, Michael Phelps.
THA-THANG:
We met at Pavilion at Northern Ball Fields due to rain.  We stayed at Pavilion after the Warm-O-Rama to do Totem Pole with the following exercises, 30 seconds each exercise, five times each exercise:

  • Burpees
  • Squats
  • Picnic Table Pull-ups
  • Star Jumps
  • Big Boy Sit-ups

Mosey to CMU pile.  Each man gets CMU and puts it by curb on parking lot.  We will do the following exercises, then, after each exercise, bear crawl two parking spaces, lunge two parking spaces, and Bernie the remainder of the parking lot to the curb. Sprint back to other curb and do the next exercise, then repeat the trek across the parking lot.  Here are the exercises with the CMU’s:

  • 25 Overhead Presses
  • 25 Curls
  • 25 Rows
  • 25 Squats with CMU at chest.
  • 25 Incline Merkins with hands on CMU
  • 25 Decline Merkins with feet on CMU

Return CMU’s to pile.  We will then sprint back and forth across the parking lot.  We will go back and forth four times.

Mosey back to Pavilion.

MARY:
2 minute squat with back to wall.
COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
I Chronicles 16:34 Oh give thanks to the LORD, for he is good; for his steadfast love endures forever!

As Thanksgiving approaches I want to say how thankful I am to have F3 brothers like you in my life.  As men, we need the bond of other men in our lives.  I have a wonderful wife, wonderful family, wonderful co-workers.  But I need to walk among solid men, men who strive to be HIM’s, men who challenge me, men who push me, men whom I can talk to in confidence, men who I admire, men whom I feel a unique bond with.  F3 has added something to my life.  I feel it each week, feel it in my step, feel it when I get together with you guys, whether for workouts, Coffeeteria, or a beer.  And, my wife sees this change in me.  She loves it that I go to F3.  She loves it that I am in community with such good, spiritual men.

So, I give thanks for you guys.  And, I look forward to giving you Hell at Brolympics!!

MOLESKIN:
Prayers for Junk’s wife, Messi’s wife, Thunderstruck’s mother, Chaucer, and Butter’s son.
ANNOUNCEMENTS:
Brolympics this Saturday, 6:45 am at Asylum.