F3 Knoxville

OLD SCHOOL BUFF

THE SCENE: Too nice. 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, Good Mornings, Windmills, Tempo Merkins, Plank Jacks
THA-THANG:

  • Mosey to guardrail.  Perform 25 Dips, Lunge across road to opposite side, 25 Squats, Lunge back. (3 rounds)
  • Mosey to small upper parking lot.  Stand at parking stripes facing curb. Bear crawl to curb, 25 Merkins, Crawl Bear back. (3 rounds)
  • Mosey down road toward Sophomore Hill (SH), 1 Burpee at every tree along the way. Pause for 10 Diamond Merkins at the end.
  • Mosey to top of SH, stopping twice for Merkins and Werkins along the way.
  • Half of the PAX doing AMAP Pull-ups at the rail bar while other half lunges across parking lot and lunges back.  When lunging group reaches halfway point, Pull-up PAX switch to underneath grip on bar. (2 rounds)
  • Mosey to Coupon Pile, grab a coupon.  25 curls, 25 Tri-cep Extensions, 25 Squats with coupon (3 rounds)
  • Mosey back to Flag, stopping for 50 dips and 25 Merkins at the brick wall.

MARY:
(IC) 25 LBCs, 20 Flutter Kicks, 15 Pickle Pounders
COUNT-OFF & NAME-O-RAMA
9 for Boot-camp, 7 for RUSH (1 FNG)
CIRCLE OF TRUST/BOM:
Shared a short story out of the book, “No Hero: The Evolution of a Navy Seal,” called “Staying in your three foot world.”  In times of stress and worry – focus on 1) what matters most and 2) what you can control in the moment – ignore everything else.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Ralph VQ on Friday

Share Your Heart

THE SCENE:  60 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:
 

  • Morrocan Nightclub x 10 IC
  • Chinook x 5 IC
  • Cherry pickers x 7 IC
  • Carolina Dry Docks x 5 IC
  • E2K x 5 IC
  • Hello Dolly x 5 IC
  • Rosalita x 5 IC
  • Twinkle Toes x 10 IC

THA THANG:

Mosey to the high-school lot…

Routine 1:

10 Wing-nuts (4 count) + 20 Derkins…. 3 Rounds

Routine 2: Heart-shaped circuit.

6 stations – each has 2 exercises.  Get into groups of 3.  A group starts at one of the stations.  After performing both exercises, run 5/6 of a lap and stop at the station pervious to the one you just left.  Each time you pass the culvert drain (the middle of the “heart”), do 3 muscle-ups on it.  Continue circuit until Q calls stop.

Exercises are:

  • 10 Burpees + 20 BBS
  • 20 E2K Left + 20 E2K Right
  • 10 squat jumps + 20 Diamond Merkins
  • 20 Flutter kicks (2-count) + 20 Squats
  • 30 Calf raises + 20 Carolina Dry Docks
  • 20 Hello Dolly (2 count) + 20 Rosalita (2 count)

Routine 3:  7s on the steps.  Burpees + Donkey kicks.  Bear crawl, crawl bear.

Routine 4:  Suicides on the tennis courts.

First cone and back, second cone and back, third cone and back – Mountain climbers.

Repeato with flutter kicks

Repeato with freddy mercury

Mosey back to the flag

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 5 of the best men I know

CIRCLE OF TRUST/BOM:

Shakespeare’s Macbeth is about toxic ambition and rivalry for the Scottish throne.  Once he becomes king, a paranoid Macbeth orders a raid on the castle of a perceived rival – Macduff – and in that raid Macduff’s entire family is killed.  Macduff, who is in England during the raid, is with a companion when he receives the terrible news about his family – and he becomes silent.  After a moment, his friend prompts him, “Give sorrow words.  The grief that does not speak whispers the o’er-fraught heart and bids it break”.  His friend is urging him – don’t keep this agony inside, or you will implode into despair.  That is good advice – and in this season that I’m in, it registers loudly with me.

I am, by nature and nurture, someone who bottles up emotions – both good and bad – and seldom processes them externally.  We modern men are doubly disadvantaged when it comes to sharing our emotions.  The inner architecture of our brains is physiologically different from our curvy counterparts – MRI studies have shown that women are more capable of expressing their emotions verbally.  On top of that physical handicap, our culture layers an expectation for men to be laconic and impassive – like Charlton Heston in every role he has ever played.  We are free to express anger – but other emotions are effeminate and off-limits.  What a shame that we promote this dysfunction.

Last time I spoke in this setting, I told you about our recent miscarriage and vowed to support my wife well through this hard time.  That meant listening, praying with her and for her, and making myself available – but I also committed to sharing more of my own sadness.  I can tell you, each time I do – whether it is opening up to her, or a quick word with one of you after the workout – expressing those feelings relieves the mounting pressure in my chest.

I want my three young sons (ages 4, 7, 9) to excel where I have not.  I want them to have healthy strategies for talking about their emotions – because in doing so, they will be physically healthier and have richer relationships throughout their lives.  Like their dad, they seem unwilling or unable to reveal much when simply asked, “how do you feel?”.  Maybe they don’t want to talk about it – or maybe they don’t know how to translate their feelings into words.  Just in the last few weeks, I’ve been prodding their emotions a little differently and they’ve responded.  When I can get one of them alone and the moment is right, I’ll ask, “What is the happiest thing in your life right now?”.  Sometimes, they’ll answer that question in full paragraphs – sharing their heart with me.  Then I’ll ask, “What is the saddest thing in your life right now?”  That simple change has led to expanded discussion and gives me a little glimpse of what it looks like for these young boys to express emotion.

Are you at all like me?  Do you muffle your joy and sadness and excitement and disappointment?  Do you even know if you do?  Licensed counselor, Debbie Causey, says a sign that an emotion has been buried is when you give a “dollar response” to a “fifty-cent incident”.  If the largeness of your reaction is disproportionate to the weight of the incident, you might have buried emotion.  Be honest – have you overreacted lately?  Explore that.

Challenge:  Those who are closest to you – friends and family who love you – they deserve to know you better.  They deserve to know how you feel.  Pick one person who is close to you and share a little of your heart with them today or this week.  If you don’t know where to start, then answer one of the questions, “What is the happiest thing in your life right now?” or “What is the saddest thing in your life right now?”

Bonus Challenge Ask them to reciprocate with their own answers – and listen.

 

MOLESKIN:

Prayers for Pi’s upcoming exam.  No pressure…but….HIS CAREER AND HIS FAMILY’S LIVELIHOOD DEPEND ON HIM PASSING!  But, no pressure.  We know you’ll do great!

Rocket – you better be doing your burpees!  We missed you out there.

I know that, sadly, other HIMs have a wife who has, or will, experience a miscarriage.  If you want to work through that agony with someone who can relate, DM me on Slack and we’ll get together.

ANNOUNCEMENTS:

Project back blast 06_09_2020

THE SCENE: beautiful june day. high 60s
F3 WELCOME & DISCLAIMER

Welcome & Disclaimer (Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance)
Note: Due to Corona virus, lets stay 6 feet apart, will not do any partner exercises or shared CMUs.


WARM-O-RAMA:

•Side straddle hops (IC) 4ct
Plank with stretching and hand release merkins.
•Cherry pickers

THA-THANG:

2 lines or one depending on number run to the track field.
Stop at dip station. Partner up with one doing 10 dips and the other doing merkins until dips are done. Repeat 3 times for a total of 30 dips.
Mosey to track start line and do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
  • 7 Burpees
  • 7 Merkins
  • 7 2 count flutter kicks,
  • 7 SSH,
  • start a new set every 1:20
  • add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then start the modified Charles Bronsen. At the track, sprint 50 yards, bear crawl 30 steps, then mosey to starting point for a rinse and repeat for each exercise.
  • 50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
  • 30 dry docks then rinse/repeat.
  • 50 LBC’s, rinse/repeat.
  • 50 squats

MARY:
no time for mary this time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to think about celebration. One member just found job and the other is getting good news about his sick mother. The challenge during these trying times is to think about the good we receive and often ignore. Instead if ignoring, take the time to celebrate it.
MOLESKIN:
none
ANNOUNCEMENTS:
none

Feeling Froggy

THE SCENE: 73 degrees and breezy

F3 WELCOME & DISCLAIMER

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

WARM-O-RAMA:

10 Baby Arm Circles (Forward and Backwards)

10 4-count mountain climbers

5 froggy merkins

10 tempo squats

10 4-count high knees

5 count motivator

THA-THANG:

Break into 4 groups and Indian Run to the CMU pile/stairs 

12 minutes 

1’s and 2’s will grab CMU and go to the starting line 

2’s will be performing CMU OH carries chalk line to chalk line (2 blockees at far line) switching sides on the way back

1’s will do CMU thrusters until 2’s complete their OH carries 

Switch when carry crew gets back to starting line.

3’s and 4’s will go to stairs

3’s run to the top perform 25 merkins and 25 SSH then head back down

4’s at bottom of stairs 10 shoulder tabs and 10 mountain climber taps until group 3’s returns then switch

Groups will switch at the 6-minute mark

 

Run Indian (Bernie Indian Run) to F2 parking lot for some small group fellowship

12 minutes

Groups from previous exercises will circle up (6 ft apart) and assume the plank position and one at a time will perform the following exercises while the others plank working their way around the circle. When finished with an exercise all members of the group must run and touch a tree. 

5 burpees

10 lunges

10 4 count flutter kicks

5 froggy merkins

10 monkey humpers

10 imperial walkers

**Repeat if group finishes before time/Everyone got about 2 rounds

 

Mosey to F3 parking lot

5 minutes 

Bear crawl width of the parking lot then perform 10 squats

Froggy jump width of the parking lot back then perform 5 BBS

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
16 + 7 for rush (1 FNG but he left before we could give him a name) + 1 observer

CIRCLE OF TRUST/BOM:

Romans 8:28

”28 And we know that for those who love God all things work together for good, for those who are called according to his purpose.”

We see the greatest example of this in the cross. The most broken and twisted thing imaginable—the murder of the Son of God—became the greatest good thing the world has ever known.

With everything going on and the world seemingly breaking around us, it is hard to see things working out for good but we can trust all of God’s promises. Because of this, we can have hope for the future. 

MOLESKIN:
F3 has changed my life over the past 3 months and I had a blast VQing. Thank you all!

ANNOUNCEMENTS:

Super Suicides

THE SCENE: Sticky but then cooled down by the rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Imperial Walker, 15 Moroccan Night Club, 10 tempo merkins, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the big parking lot east of campus and line up perpendicular to the aisles.  This is a suicide style workout.

  • Run to the first line and do 10 merkins, 10 squats, and 5 burpees
  • Return to start
  • Run to the second line and perform the same exercises
  • Return to start and then run to the third line, etc., until you reach the end
  • After the return from the last line, start scaling back down.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Lucky 13 this morning!
CIRCLE OF TRUST/BOM:
Proverbs 15:1 – “A gentle answer turns away wrath, but a harsh word stirs up anger.”

So much can be said about how to apply this verse and I encourage you to meditate on it.  My M set me straight a long time ago, but that doesn’t mean I don’t struggle with this.  She told me to “let her cool off first” after we would get irritated at each other.  Before she wanted to work through it, she wanted to make sure that our emotions were down and we could have a rational, beneficial discussion.

I think about how I sometimes get frustrated when my children don’t listen.  For some strange reason, I think that if I bear down on them by raising my voice, it will end the frustration.  What have I done? I have taught my children to respond to their emotions when they get frustrated.  Quite the opposite impact I was hoping for.

What other aspects of our lives do we let our emotions take over? How could a “gentle answer” have a stronger impact? Think on this.

MOLESKIN:
Kudos to everyone for pushing hard this morning through a non-stop beatdown!
ANNOUNCEMENTS:
Continue to fill up the Q calendar. Betty VQ on Wednesday!