F3 Knoxville

Tag: Flanders

Tenzies

THE SCENE: Warm about 70 degrees. Pollen is everywhere.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, 10 odd count merkins, 5 Cherry Pickers

THA-THANG:
Do 10 of each exercise at each cone along the big loop.

  • Inch worms
  • Smurf jacks
  • One arm up planks
  • diamond mericans
  • 10 sec one legged stands
  • Run to top of hill at restaurant
  • Burpees
  • Squats
  • Reg mericans
  • squat jumps
  • wide mericans
  • bobby hurleys
  • iron mikes
  • shoulder tap mericans
  • lunges

Flutter kicks x 30 till 6 joins then Mosey to AO
MARY:
Ring of fire-leg lifts x3
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Talked about example of doing a mud race with my wife and being too self centered and wanting to run it and do it fast. My wife is not in the shape I’m in and really struggled. I got irritated and she could sense it and along with the fact we got there late and she hates the shape that she is in, ended up having a small panic attack. It litterly took that for my dumb ass to figure out that the day was not about me running a race but about spending time with my wife and the mother of my children.

so…..when you spend time with your family, BE THERE for them mentally as well.
MOLESKIN:
Good chatter this morning and some new guys are adding some good energy to the PAX
ANNOUNCEMENTS:
Hardship Hill, prayers for Tanks wife

Keep it Simple

THE SCENE: Perfect day for a beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

10 SSH

10 Merkins

10 Inch Worms

Jog 25% then 5 Tempo Squats

Jog 50% halfway then lunge halfway

THA-THANG:
Umbro took some PAX for his Q and Compost’s group did:

Mosey to parking lot “track”.

10 Merkins each cone (5 cones)

Sprint between each cone

Pair up and do 10 Fireman Squats or Buddy Carry Squats at the first and last cone

Carry your buddy around the track (75meters)

Repeat 3 times

Mosey to dugouts:

5 pull-ups

5 toe touches

X2 bear crawl between dugout and pavilon

5 dips at the pavilon

Switch out bear crawls with lunges 1x

Bear crawl to AO. Run to top of Baby Hill

10 Flutter kicks

10 Back extensions

10 fireman/ buddy squats at bottom of Baby Hill and repeat 3x

Bear Crawl halfway up Baby Hill then 10 Burpees.

MARY:
NA
COUNT-OFF & NAME-O-RAMA
23 PAX killed it this morning
CIRCLE OF TRUST/BOM:
Share your wisdom with others. You have real knowledge to pass down to the next generation. Not knowledge about the latest sports stats or other “junk” knowledge – but knowledge on how to love our wives well, or how a child can understand their identity in Christ as a boy or girl. We need to understand how to reach the heart.
MOLESKIN:
Prayers for G6 and Rascal’s friends who are struggling with cancer.
ANNOUNCEMENTS:
None

You Can Do Anything for 5 Minutes

THE SCENE: Chilly Spring Morning 39 degrees and clear Quickbooks and Dimples Co-Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in Place, High Knees, Squats, Jump Squats, Squat Pulse, Mary Katherines, lunge pulse – RT, Lunge Pulse LT
THA-THANG:
Mosey from the AO the Playground

  • 5 minutes of 10 Plank Jacks, 10 Box Jumps, 10 Bulgarian Lunges
  • Sprint in the parking lot (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
  • Mosey to the new bathroom parking lot
  • 5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
  • Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers
  • Mosey to the Pavillion
  • 5 minutes of 10 Mericans, 10 Dips, 10 Dry Docks
  • Sprint next to the dugouts (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
  • Mosey to the AO
  • 5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
  • Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers

MARY:
5 Squats Together
COUNT-OFF & NAME-O-RAMA
31
CIRCLE OF TRUST/BOM:

4 times in the OT God makes a formal covenant promise with Israel.  The covenant He makes with Abraham is just like the one we talked about.  The dead animals, the pathway, the whole bit.  It’s in Genesis 15.

The special thing about this promise was that God alone walked through the pathway, he didn’t require Abraham to walk through it.  It was as if to say… I want to bless you, and I am asking you to be faithful to Me, to seek Me, and to obey Me…. But regardless of your faithfulness towards me, I will still hold up my end of the bargain and I will be gracious to you.  Out of love, I chose you, no matter how you treat Me.

So, what does that have to do with marriage?

Everything.  Absolutely everything….

So, what should our response be to our spouse on their worst of days?  A selfless love that thinks first of them and their needs.

I mean, imagine for a second if God said to us on our worst of days, “I’m sick of it.  I give up!  You’re just never going to get it.  I’m done with you.”  Noooo… come on.  He is not like that!!  He is patient, He is kind, He is longsuffering with us, He perseveres with us, He is gracious with us, and He forgives us… and our call to love our husband or wife is the same.

Be Sweet

THE SCENE: Mid 50’s, not raining for once

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Jump rope on Q
  • High Knees on Q
  • Wide Knees on Q
  • Butt kicks on Q
  • Arm Circles Little and big on Q

THA-THANG:

Indian run to Matterhorn, last man dropping for 4 squats then sprint to the front

11’s on Matterhorn 1 Merkin/10 Burpees start at the top

Pavalon Dora P1 15 4-count SSH/BBS P2 200 side tri rise(10 per)

MARY:

  • Crunchy frog x 15 IC
  • Single leg touch x 15 IC each leg
  • Flutters x 15 IC
  • Dollys x 15 IC
  • Slutters x 16 IC
  • Superman 10 count hold x 5
  • Scissors 1 min to cash

COUNT-OFF & NAME-O-RAMA
15 Brothers

CIRCLE OF TRUST/BOM:

Life is too short to get upset about stupid little annoyances in our lives. I have been working on this the past 6 months and my wife says I’m sweeter to her. I can tell we are closer and more loving when I’m not always trying to educate and correct her. She is my best friend and not identical to me. If I accept her as she is we lead a much happier life with a tight relationship.

MOLESKIN:
Thanks to locals for showing me around the park on a recon ruck. Nice place you got! Wall ball did some marathon training instead of the beatdown, but we enjoyed his mumblechatter when he passed by.
ANNOUNCEMENTS:

Konquer the Kranky Kraken

THE SCENE: 35 degrees with a slight breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 17 IC
  • Cherry Pickers x 10 IC
  • Mosey to CMU Pile and take it to the center of Kraken

THA-THANG:
While running in place, the PAX was instructed to keep moving for the entire workout. Running in place, moseying, and SSH were the only acceptable forms of rest. If you were called out by another PAX for being stationary, a 10 burpee penalty was assessed. (Side note: no burpee penalties were needed. Well done, gents!)

The Kraken consists of 8 cones in a circle. Each cone had an exercise & number of reps on it. The PAX was instructed to complete the exercise, run to center for 20 CMU overhead presses, Bernie Sanders back to the cone and perform the exercise a second time. Each PAX then completes a lap around the circle to proceed to the next cone. Lap 2 was performed in reverse order.

Exercises were as follows:

  • Smurf Jacks x 30
  • Star Jacks x 30
  • Reverse Lunges x 30
  • Dry Docks x 30
  • Flutter Kicks x 20 (4 ct.)
  • Hello Dolly x 20 (4 ct.)
  • Alternating Shoulder Taps x 20 (4 ct.)
  • Narrow Squats x 30

Return CMU to pile and circle up for MARY.

MARY:

  • Plank Jacks x 30 IC
  • Mountain Climbers x 30 IC
  • Ring of Fire (Merkins) until time expires

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be intentional with every action you make.  

Recently my M and I were rushing to get out of the house on time for Easter Sunday with her parents. The added 1 hour commute to their church adds some extra effort towards an already busy morning with a 2 year old that really doesn’t understand the concept of “hustle”. We were already 15 minutes late and still not on the road when my increasing frustration boiled over. My patience was shot and I let her know it using a tone that, quite frankly, I wouldn’t like if someone else used towards my M.

What did I accomplish with that action?

My goal that morning was to help her, yet my actions didn’t reflect that. I reacted to a situation (poorly) rather than making an intentional effort towards getting us out of the house. What difference did I make by showing my frustration? If anything, it slowed our departure rather than speed it up. It certainly didn’t set a good example for daughter and it did not show my wife that I loved her. Even if I was right to be frustrated, my actions weren’t intentional. The only thing I accomplished was hurting her feelings and that was definitely not on list of goals for the day.

What should I have done instead?

Take a second before you act and make sure those actions are an intentional step towards your goals. Hasty reactions rarely yield the intended results, and if you aren’t moving forward towards your goals you probably aren’t being a good leader.

Be intentional with every action you make.  It sounds simple. We probably learned it in kindergarten, but we have to apply the lesson.

MOLESKIN:
I’m really glad 10 other knuckleheads showed up to work out this morning because the fartsack was tough to climb out of this morning. Thanks, PAX!
ANNOUNCEMENTS:
Sign up for Hardship Hill if you’re able to participate and/or volunteer!