F3 Knoxville

Firecracker 400

THE SCENE: 78 and Muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • BA Cir IC x 10
  • Cherry Picker IC x til we lost the PAX
  • Stretch it out

THA-THANG:

  • Complete exercise round and run to the split and back. All Exercise are with CMU
  • Lion King x 25
  • OH Press x 25
  • Brick Switch Merkins x 25
  • Goblet Squat x 25
  • Curls x 50
  • Tricep Extension x 50
  • Rinse and Repeat

MARY:
Flutter kicks IC x 50
COUNT-OFF & NAME-O-RAMA
15 strong HIM’s
CIRCLE OF TRUST/BOM:
What is something that you are holding on to, that if you were to let go of would help you move forward in your life.
MOLESKIN:
It was great to see some visitors out this morning. We had 6 ruck in and out to add about 6 miles to their total today. Also 4 are on their way to complete the SuperOcho.
ANNOUNCEMENTS:
No Announcements at this time

Steambath

THE SCENE: Hot and steamy, temp in mid-nineties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-straddle hops, 10 Burpees, 20 Prayer Pulses (four count), 8 Twisties (four count), 10 Windmills
THA-THANG:

Mosey to road in front of Admin Bldg.  There will be cones placed on both sides of the road.  Go to each cone and do the exercises listed.

  • Cone 1:  20 Hello Dollies (four count).  Lunge to Cone 2.
  • Cone 2:  20 Bicycle Kicks (four count).  Run to Cone 3.
  • Cone 3:  Bernie Sanders up right sidewalk to Flag Pole.  Run back on other sidewalk.  Run to Cone 4.
  • Cone 4:  20 Dive Bombers.  Hop to Cone 5 which will be across the street and a number of yards to the north.
  • Cone 5:  40 Baby Crunches.  Run to Cone 6.
  • Cone 6:  Run down stairs and up stairs three times, staying to right side.  Run to Cone 7.
  • Cone 7:  20 American Hammers.  Bear Crawl to Cone 8.
  • Cone 8:  20 Squats.  Rinse and Repeat back at Cone 1

Mosey to Playground.  Elevens with Bench Hops and Decline Merkins.

Mosey to Pavilion.  90 seconds of picnic table pull-ups, as many as can in that amount of time.

Mosey to shade of large evergreen tree by stop sign on northeast corner of admin bldg.  20 Boxcutters

Mosey back to AO

COUNT-OFF & NAME-O-RAMA
13 men.  Two Flying EH’s became our FNG’s.  They are now members:  Joey Miller or “Rebound” and Matthew Harshey or “Duckers”.
CIRCLE OF TRUST/BOM:
One of my favorite spiritual books is a daily bible verse devotion book created by Tim Branch her in Knoxville.  It is simply called “The Blue Book” because it has a blue cover.  There is a topic devoted to each week of the year and a daily reading from the bible for each week.  There are also excerpts from various writers about the topic if the week.  Last week in my reading the topic was “time.”  I was struck by an excerpt from John Ortberg’s book The Life You’ve Always Wanted.  He talked about his own discussion with a mentor at a very busy time in his life when he was a young man.  He asked this mentor what he needed to do to be spiritually healthy.  The mentor, sensing where John Ortberg was spiritually, replied after a long pause:  “You must ruthlessly eliminate hurry from your life.”  Ortberg jotted this down, in a hurry and wanting to cram as many pearls of wisdom into his notebook as he could in his limited amount of time.  He said, “OK, that is good one.  Now what else is there?”  The mentor replied, after a long pause, “There is nothing else.”

I feel that Americans need to hear this today.  We are such a fast paced moving society, rushing off to work each morning, fighting traffic to arrive on time, getting as much as we can done at the office, driving through “rush hour” traffic back home, throwing our dinners in the microwave, getting the kids to bed, finding a quick tv show to look at right before bed . . . we miss something.  I am guilty of this.  Often times, when at a store, if stopped by some old acquaintance to talk, I find myself thinking “Man, I gotta find a way to end this conversation so I can get on home.”

If we are truly to live a spiritual life, we must do battle with hurry.  If we do not, we miss out on so much.  We fail to truly enjoy what God has given us.  We fail to take time to listen to Him and miss out on the most important thing in our lives.  I need to listen to those same words that John Ortberg was given by such a wise sage:  “You must ruthlessly eliminate hurry from your life.”

Pickett’s Charge

THE SCENE:  Sunny and beautiful although humid.  Temps in 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-straddle-hops, 5 Burpees, 8 Windmills, 4 Burpees, 8 Cherry Pickers, 3 Burpees, Plank Lifts, 2 Burpees, 10 Little Baby to Big Baby Arm Circles, Forwards and Backwards, 1 Burpee
THA-THANG:
Mosey to beginning of Dragon Tail.  We will do Route 66 up Dragon Tail starting with one and ending with 11 of the following exercises at each light:

  • Jump Squats
  • Big Boys
  • John Travolta (four count or once with each hand)

Pickets Charge to Road to Admin Bldg.  20 Merkins and 40 Baby Crunches at top of steps.

Mosey to Roadway.

Rest and gander at the beautiful view of the river below.

Mosey to the alley way that goes to the northeast corner of the Admin Bldg.  Go to the pile of bricks that is by a big tree.  Each man pairs up with a partner to do Doras.  While one partner is running to the end of the alley, doing ten decline merkins at curb, and running back, the other partner is working on the exercises.  The exercises are done with a pair of bricks.  Each set of partners will do 100 of each exercise.  The following are the exercises:

  • Overhead presses
  • Curls
  • Behind the neck lifts.
  • 100 Rows with brick in each hand and hand at side
  • 100 Squats with bricks above head
  • 100 Wings Forward
  • 100 Wings Up
  • 100 Wings Down

Mosey to road in front of Admin Bldg.  There will be cones placed on both sides of the road.  Go to each cone and do the exercises listed.

  • Cone 1:  20 Hello Dollies (four count).  Lunge to Cone 2.
  • Cone 2:  20 Bicycle Kicks (four count).  Run to Cone 3.
  • Cone 3:  Bernie Sanders up right sidewalk to Flag Pole.  Run back on other sidewalk.  Run to Cone 4.
  • Cone 4:  20 Dive Bombers.  Hop to Cone 5 which will be across the street and a number of yards to the north.
  • Cone 5:  40 Baby Crunches.  Run to Cone 6.
  • Cone 6:  Run down stairs and up stairs three times, staying to right side.  Run to Cone 7.
  • Cone 7:  20 American Hammers.  Bear Crawl to Cone 8.
  • Cone 8:  20 Squats.

Mosey to AO

MARY:
Stretching exercises.
COUNT-OFF & NAME-O-RAMA
16 men with one FNG.  He is Nathan Chesney whom we dubbed “Swimmies.”
CIRCLE OF TRUST/BOM:
We need to look at time differently when we think of God.

The Greek word “chronos” means time in a quantitative or chronological sense.  Thus, we are speaking of time in the chronos sense when we ask “What time is it?” or say “I don’t have much time left to finish this project.”  The Greek word “kairos” means time in the qualitative sense.  It is not time that can be measured but time that is identified but what happens in it.  We speak of “kairos” time when we say “the time is ripe” or ask “Did you have a good time?”  Jesus spoke in kairos time when he said, in John 2:4 “My hour has not yet come.”  As Frederick Buechner points out, it is in kairos time when the book of Deuteronomy says “there is a time weep and a time to laugh” or says “there is a time to reap and a time to sow.”  (these words were paraphrased in the famous song “Turn Turn Turn” by the Byrds).

When we are caught up (and often miserable) in the pace of the demands of our world (we have phrases for this such as “living by the clock”) we often are not truly enjoying God.  We can feel squeezed by time.  As Henri Nouwen says, time becomes a means to an end rather than moments in which to consider and enjoy God.  In chronos time we can end up believing that the real thing is always yet to come.

Chronos time is important.  We certainly must meet demands and consider the amount of time in which to complete projects.  But we must not forget kairos time.  Thomas Merton said “the Bible is concerned with time’s fullness” the time when the texture and richness of what we are involved in come to be felt and seen.  Time becomes more than what we have to get done.  Time is the experience of all of what life has to give us.

We must work at seeing time in the sense of kairos, not just chronos.  As Henri Nouwen puts it, time from the kairos standpoint “has to do with opportunity, with moments that seem ripe for their intended purpose.”  Nouwen goes on to explain that if we can consider God’s purpose in our experience of time, we can then say, even in difficult episodes, that “something good is happening amid all this.”

So in your days to come, ask yourself “what is God intending for me at this time?”  Whether your experience of a moment is good or bad, ask, “How might God be speaking to me at this moment.  What does God want me to get from this?  What is God wanting to teach me?  Could God be working to help me grow from this difficult experience?  Is God wanting me to share this moment with someone, to learn from another who may have experienced something similar?  Is God wanting me to slow down, to communicate with Him, to pray to Him, to trust Him more, to depend on Him.  Is God wanting to let me know that I am His and that I will be ok?

So, as you move forward, consider time in the sense of the kairos.

ANNOUNCEMENTS:
The eight workout challenge created by Abscess.

Declare who you will follow!

THE SCENE: 70 and Cloudy
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
SSH, Imperial Squats, Merkin Jacks, John Travolta, Baby Arm Circles, Seal Claps, Squat Kicks
THA Thang:

  • Two laps around parking lot of follow the leader (skip, lunge, Bernie, side shuffle
  • Number off 1-4 Four Corners: 20 curls w Babies-bear crawl to next corner, 20 MTN Climbers-broad jump to next, 10 Man Makers w Bricks-duck walk to next, 20 Jimp Squats-sideways bear crawl all 2 x Around
  • Quick two line Mosey to new Soccer field and do laps around field w battle buddy in the opposite direction when meeting drop and do 20 Patty cake merkins continue around when meet again do 20 patty cake big boys , R and R
  • Mosey to new path every light do 2 burpees x 10
  • mosey back to AO at baseline Doras with prisoners and 20 Dry Docks
  • Circle up Cock roach x 15 merkin Jacks x 10 Step Ladder x 15, Squat Jumps x 20

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joshua 24:15 As for me and my house we will serve the Lord! So I challenge you to make your declaration on who you will chose to serve.
MOLESKIN:

ANNOUNCEMENTS:
None

500 Club + 100

THE SCENE: 80 degrees and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Circ IC x 10
  • Toy Soldiers IC x 15
  • Dry Run Through Tha-Thang OYO x 10

THA-THANG:

10 Workouts x 50 Reps (2 Count)

  • Hand Release Merkins
  • Bobby Hurley
  • V-UP
  • Bear Crawl Merkin
  • Prisoner Squat
  • Heel Tap Mountain Climber
  • Shoulder Tap
  • Lunges
  • American Hammers
  • Star Jack

MARY:

Dealer’s Choice

  • Sparky – LBC’s
  • Wagon Wheel – Superman Swims
  • WaxJob – Side Crunch
  • 10 more Star Jacks to round out the +100

COUNT-OFF & NAME-O-RAMA
15 HIM’s Got Better today!
CIRCLE OF TRUST/BOM:

“The Master in the Art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his education and his recreation, his love and his religion. He hardly know which is which. He simply pursues his vision of EXCELLENCE at whatever he does. Leaving others to decide whether he is working or playing. To H.I.M. he is always doing both.”

Aspects of our life can sometimes feel like drudgery. Going to work, coming home, working out, etc. If we are truly PURSUING EXCELLENCE in all that we do, we  should never experience this drudgery.

MOLESKIN:
These kids were quiet today. Our main mumblechattee’s were missing from the circle this morning. However, the men pushed hard today and many finished with a cherry on top of Matterhorn.
ANNOUNCEMENTS: