F3 Knoxville

Tag: Dumpster Dive

Receptiveness is Key

THE SCENE:

39 degrees and light icy rain

F3 WELCOME & DISCLAIMER

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


WARM-O-RAMA:

SSH

Tempo Squat 

Catalina Wine Mixer

Hillbilly Squats 

Merkin

Overhead Claps

Skater Lunge

THA-THANG:

Mosey to Half Circle along shamrock rd. 

3 round of:

Rocky Balboa (50) (2-Count)

Shoulder Taps (30) (Single count)

Skater Lunge (20) (Single count)

Mosey to the parking lot by the breezeway

30 Rounds

6 air squats

4 Foot Taps (2-count)

2 hand-release merkins

Mosey to another section of the back parking lot

Wilt Chamberland’s

Space cones 100 ft apart. Length of a basketball court. Line up at first cone do 100 lbc’s then run to the second cone do 100 squats back to first do 100 flutter kicks(each leg) then end back at second to finish off with 100 lunges(50 each leg). Nice ab and lower body routine. Named for Wilts NBA record 100 pt game.

We got through 100 flutters and headed back to AO doing 2 burpees at each light pole on the way back.

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
12 HIM’s

CIRCLE OF TRUST/BOM:

Word of the day Receptive!

Receptive is defined as able or inclined to receive especially: open and responsive to ideas, impressions, or suggestions.

Developing receptiveness is a crucial skill If we want to be effective leaders/fathers/professionals/husbands we need to look at every situation with an open mind. No matter how relevant we deem a piece of advice given to us or feedback received on something we have done, we should always slow down enough and be receptive to what is being said and take the relevant parts and grow from every situation. 

Challenge: What is one piece of unpopular advice or piece of feedback you have received In the last few weeks that, after further thought, you can learn from and become a better man for, even though it may not have seemed relevant at the time? 

1 Thessalonians 5:21

“But examine everything carefully; hold fast to that which is good.”

Proverbs 18:15

“The mind of the prudent acquires knowledge,

And the ear of the wise seeks knowledge.”

MOLESKIN:

ANNOUNCEMENTS:

A Hill Worth Dying For

THE SCENE: Comfy mid-30’s and extra gloomy

WARM-O-RAMA:

SSH (IC) x 20; Tai Fighters (IC) x 10 per side; Hand Release Merkins (OYO) x 10; Temp Squat Jumps (IC) x 10

THA-THANG:

Mosey to hill below track; pick battle buddies (COVID-safe); HIM1 sprints to top of hill for hand release merkins (increase amount on each rep to 11); HIM2 does SSH while waiting; flapjack until 11 reached.

Mosey to lot beside baseball field (lunges at first then mosey); Karaoke to far end of lot and return; High knees half way and butt-kicks the rest; line up at hill for next session of fun.

HIM1 runs through trench and over hill to sidewalk along Fox Lonas for monkey humpers (increase amount on each rep to 8); HIM2 does big boy situps while waiting; flapjack until 8 reached.

Mosey to street corner near Weigel’s (lunges in middle of section); Jailbreak sprint to the top of hill at Park Village Rd; SSH at top while waiting for 6 to arrive; mosey back to bottom of hill.

Move into retention area behind baseball outfield fence; HIM1 sprints to top of hill for tree taps (like shoulder taps but tap trees along fence); HIM2 does squat jumps while waiting; flapjack until 8 reached.

Mosey back to lot beside baseball field; High knees half way and butt-kicks the rest; mosey to hill in front of high school drop off area.

Speed round… HIM1 precariously heads to bottom of steep hill and bear crawls back up hill; HIM2 does Rocky Balboas while waiting; flapjack one time.  Mosey back to AO.

@Pom Pom led the group in motivators starting at 10.

COUNT-OFF & NAME-O-RAMA:

19 HIMs plus 1 FNG (Patsy)

CIRCLE OF TRUST/BOM:

COVID, masks, election, school decisions, sports, time with family, and holiday traditions… all relevant topics that can lead to disagreement and arguments.  We need to discern and determine which “hill is worth dying for” when it comes to disagreements.  Romans 12:18 encourages us to live peaceably as much as possible.

Isaiah 9 spoke of a people in darkness who were brought into the light.  A special child was promised to usher in peace and hope.  John 8:12 speaks of this Light of the world – Jesus.

Jesus came to die on a hill for us.  John 3:17  He came to reconcile God and man.  See Hark the Herald Angels carol… “God and sinners reconciled”.

The Most Wonderful Time of the Year!! (Music Included)

THE SCENE: Balmy, Humid, 26 degrees for “The Best Sunrise in America”.

F3 WELCOME & DISCLAIMER: Don’t cheat yourself, treat yourself. 

WARM-O-RAMA: 

100 SSHs in cadence. Is there another way to warmup??

THA-THANG:

Chest Station To the Pavilion (pronounced “pav-i-lahn”)  

  • Regular Merkins x 12
  • Wide Merkins x 12
  • Ranger Merkins x 12
  • Bench Dips x 12
  • Bird Dogs x 12 (with each leg)
  • Run to the ticket house and back.

Do this complete cycle three times…Mosey time.

All My Benches

  • Three sets of box jumps x 45 seconds per sesh

Abs Station under the Church/Gazebo Looking Thing 

  • Two sets of 25 box cutters
  • One set of flutter kicks 4-count (20)
  • One set of hello dollies x 25
  • Planks (60 seconds)
  • Elbow planks (30 seconds)
  • Elbow planks with left leg out (30 seconds)
  • Elbow plants with right leg out (30 seconds)
  • Planks (60 seconds)

***Pickett’s Charge*** followed by star gazers at the Coliseum 

Grinch’s Hill – 7s 

  • Lunges at the top, Carolina Dry Docks at the Bottom. Mosey up Area 51, with Box Cutters in transition.
  • Squat Station by the Asylum Building. 10 Tempo and 10 OYO (4-count)
  • Mosey back to PM AO Parking Lot..

Fat Burner Station

  • Happy feet (45 seconds)
  • Mountain Climbers (45 seconds)
  • Jump Squats (45 seconds)
  • High Knees (45 seconds)

Everything you got up Baby Everest to the AO!!

COUNT-OFF & NAME-O-RAMA
Yep. 19 including one FNG (Spinal Tap).

CIRCLE OF TRUST/BOM:
After the Pandemic “normalizes”, we will never be the same. That may be a good thing in some areas. What things do we have in our lives that never need to be the same? That we need to peal away and keep that way. Spend time alone in the coming days identifying what has changed (or needs to change) during this year that is a good thing (or will be).

MOLESKIN:
The Saturday before Christmas is by far the funnest Q of the year. The Christmas music (wireless speaker) throughout the workout was clutch.
ANNOUNCEMENTS:
Triple Birthday Q next weekend at the Asylum!! AYOOOOOOOOO….

Priorities and Split Squats

The Scene

29 and cold (Perfect for some CMU work according to Mermaid)

F3 Welcome and Disclaimer

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

Warm-O-Rama

BAC F/B/OH (Thia Fighter Style)

SSH 

Tempo Squat

Curtsey Lunges

Tennessee Rocking Chairs

Tha-Thang

Mosey to the CMU pile

Split into groups of 3

16 minutes for each group to get max rounds of the following exercises starting with 1 rep and adding a rep each cycle. (Goal is to climb as high on the ladder as you can with your group) Each group will work together and pretend to skip rope until everyone in the group has finished the reps. 

Hand Release Merkins

Split Squat Press (These got really spicy really quick)

Underhanded row

Overhand curls

BBS (Focusing on full range of motion. Hands touch ground behind the head, all the way to a toe touch at the top of the BBS)

When we get to the 16-minute mark groups will tally their total

YHC broke a CMU so we had to break form some penalty burpees

Then groups will proceed to work back down from their max rounds accomplished down the ladder all the way to 1 of each. If the group does not get back down the ladder to 1 there is a 10 burpee penalty. We took our total and subtracted 3 and went back down the ladder with a 10-minute time cap. 

Everyone finished before the 10 minutes so we did 5 burpees just because.

Mosey back to AO

Mary

Knee Tucks (2 sets of 30 seconds)

COUNT-OFF & NAME-O-RAMA

13 High Impact Men 

COT/BOM

James 4:14 “Yet you do not know what tomorrow will bring. What is your life? For you are a mist that appears for a little time and then vanishes.”

I have been really convicted in my own life about focusing on things that are not high on the eternal priority list. I have been getting so caught up in eternally low priorities that I am letting the truly important things fall to the waste side. Take the time today and every day going forward to look at your wife in the eyes and ask her how she is doing, when your kids ask you to play with them, even if it’s for 20 minutes, DO IT. Everything else (Work, cleaning, tv, your phone) can wait, the people around you will stop trying to fight for your attention if you keep sending them down the priority list. 

I am thankful for all of the men of F3 around me and the man that I have become since I joined you guys in the gloom back in March, Thank you! 

MOLESKIN:

Many needs presented this morning and some guys going through some tough stuff. Remember to reach out to one another and check in on each other. No man left behind, no man left the same.

ANNOUNCEMENTS:

 

BARBIE AND BARNEY BACKLASH DAY

THE SCENE:

Rainy Temperature Humidity Feels like Wind Speed Wind Direction
38 ℉ 833% 38 ℉ 2.8 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

Nose Circles 5 each direction.
25 SSHs .
5 Cherry Pickers.
20 Rockettes.

THA-THANG:
Mosey towards the CMUs.  On the way, everyone line up along curb/sidewalk at one end. Karaoke two steps onto sidewalk two feet down.  All the way down sidewalk.  Then reverse and head back.  So, both directions.

Everyone grab a CMU.  Head to the first of 12 cones.  Each cone represents is a station.  Taking cue from 12 days of Christmas, the PAX works through the cones as through the 12 days.  So, day 1 first.  Then day 2 and then back to day one.  Then day 3, then 2, then 1, and so on all the way to day 12.  The number of reps indicated by the day.  Exercises are:

1 – Blockee
2 – Man Makers (Merkin then pull block another Merkin pull
block back = 1)
3 – Overhead Press
4 – Squats
5 – Flutter Kicks Four Count
6 – Bodyweight Merkins
7 – Lion Kings (Vertical CMU squat and press like Simba)
8 – Front Hold Lunges (Both legs = 1)
9 – Big Boy Situps
10 – Curls
11 – Mountain Climbers
12 – Monkey Humpers

Then Mosey back to AO.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
15 Brothers.
CIRCLE OF TRUST/BOM:
As many of you know, my wife recently had surgery.  An elective surgery to help with a condition called Interstitial Cystitis.  This is a bladder condition that is considerably annoying but not life threatening.  So, she’s struggled for 10 or more years dealing with this.  After getting the help recently, I wondered why we waited.  Ironically, today is BARBIE AND BARNEY BACKLASH DAY.  On December 16th, Barbie and Barney Backlash Day allows parents to take a vacation from all the repetitive sing-a-longs and storytelling.  The day permits parents to turn off the annoying cartoons and songs. Parents may insist on a different book to read at bedtime. Or put away the noisy toys.  I’ve never heard of this ‘day’ but it describes a bit about what my wife did.  Basically, giving up everything in support of her family.  Mostly our kids.

And as an exercise take these 9 major categories of life and sort them in an order of importance that represents what would be the most ideal for you:  kids, spouse, work, exercise, friendships, hobbies, house-upkeep, travel and experiences, and appearance.  So, 1 through 9 most ideally. 1 being what you’d ideally like to have as the most important thing to you.  Then take the same list and look at what it is realistically.  Compare them.

So, basically an offering of advice to be careful of how you devote your time.  Obviously, we have to work and take care of things around the house.  We also love our kids and want to spend time with them.  But don’t forget about yourself.  As quoted below:  ‘When you take time for yourself, you’re being a GREAT parent: you are teaching your children to grow up and find balance between caring for others and caring for themselves!’

Some professional thoughts:

Dr. Lara Honos-Webb, PhD Psychology Specialist

Parents need their own downtime and personal lives. If you are spending all of your free time running your children to their commitments, you’re not taking good care of yourself. Your marriage needs time for you and your spouse to have adult conversation. If you are single, your romantic life needs you to have energy to spend in connecting with other people. Don’t feel guilty for taking time away from your children to focus on your love life. Parents who are happily in love will find it easier to be better parents. Taking care of children, takes an enormous amount of energy, and the energy generated by a fulfilling connection to a romantic partner can be an important resource for you as a parent. If you spend all of your time taking care of your child, you will soon find yourself depleted, and you, your child, and your partner will suffer.

 

Dr. Deborah R. Gilboa, MD Family Practitioner

There are three great reasons why parents need to take some time for their own interests and pleasure!

  1. Lower your stress—be a better parent!
    When adults take time for ourselves we relax. Blood pressure is lowered (unless “time for yourself” means smoking or eating a whole lot of junk food!), we smile more, sleep better and have a more positive outlook. All of these factors combine to help us be more positive in the rest of our lives – at work, at home, and with those we love.
  2. Strengthen your family.
    Many parents avoid their own hobbies or taking time for themselves because they believe that there is no time, or their family needs them too much. Help your family value you more by valuing yourself. Your children will learn to show you respect when you show yourself that same respect, by pursuing an interest, hobby or activity that brings you pleasure.
  3. Raise your kids to be adults who take care of themselves.
    Our children will repeat our patterns. So create a healthy pattern in your home, where adults value their own passions and make a little time for those interests.  Do you want your kids to grow up and value themselves and their abilities? They will learn from you, by example!

When you take time for yourself, you’re being a GREAT parent: you are teaching your children to grow up and find balance between caring for others and caring for themselves!

 

 

MOLESKIN:
—
ANNOUNCEMENTS: