F3 Knoxville

Tag: Frenchie

Disappointed?

THE SCENE: 71 degrees and rainy
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Windmill – x10 IC
Tempo Squats – x10 IC
Seal Claps – x10 IC
Motivators – x8

THA THANG:

Perform each exercise for 45 seconds – 15 second rest

Grab a CMU and mosey to the field, where we will PAUSE

P             Pickle Pounder
A             Al Gore
U             Upright Row
S              Squat Press
E              Everest w/ CMU (lunge, squat, lunge, squat…)

Mosey to the bell to RECOVER.

R             Racoon Crawl
E              E2K (Left)
C             CMU Curls
O             Outlaws
V             V-Ups
E              E2K (Right)
R             Ranger Merkins

Mosey to the playground, where we will TAKE IT EASY

T              T Merkin (Merkin – one arm straight up to make a “T”)
partner up for the next two exercises;
A             Al Gore (together with Farmer Carry)
K             Kettlebell Farmer Carry (together with Al Gore)
E              Eccentric pull-ups (jump up, let yourself down)
I               Iron Mikes
T              Triceps Extension
E              Eccentric chin-ups
A             American Hammer
S              Scorpion Dry Docks
Y              Yurpee (Burpee with a clap merkin and two tuck jumps at the top)

Mosey to the amphitheater for a BREAK

B             Bernie
R             Rosalita
E              Everest
A             ABCs
K             Kraken Burpee (burpee with three hand-release merkins)

Mosey back to the shovelflag and CHILL

MARY:

C             Colt 45s
H               Heavy Freddies
I                 Imperial Walkers
L              LBC
L              LBFC (flutter kick crunch)

COUNT-OFF & NAME-O-RAMA:

9 HIMs!

CIRCLE OF TRUST/BOM:

Many major and minor disappointments in my life I can attribute to one thing – expectations…unfulfilled expectations.  Sometimes it’s the major, “Why didn’t I get that job that I wanted?” or “Why wasn’t this person healed?”.  Sometimes it’s the minor, “Why didn’t my son pause the video and say ‘hi’ when I got home from work?”  My expectations don’t always line-up with the way things play out – and that, inevitably, leads to disappointment.  However, in moments of clarity I can see that my unmet expectations were nearly always unfounded and/or unreasonable – that my often lack of resilience is a telltale mark of self-centeredness – and that my disappointment when big things don’t work out the way that I planned is a lack of faith that God causes everything to work together for the good of those who love Him (Romans 8:28).

Much of the book of Isaiah is a description of the character of God.  “My thoughts are nothing like your thoughts,” says the Lord. “And my ways are far beyond anything you could imagine. For just as the heavens are higher than the earth, so my ways are higher than your ways and my thoughts higher than your thoughts.” –Isaiah 55:8-9.  The God of the universe does not think the way that we think – and does not act the way that we act.  His plan for our life is much greater than ours.  His purpose is not to make us comfortable and spoiled, but rather to redeem us so that we can bring glory to Him.  Thank God we don’t get everything that we want – or we’d be spoiled brats.

As men who plan and live purposeful lives, we are going to have expectations – and that, in and of itself, is not the problem.  However, our uncompromising attachment to that expectation can cause a problem.

Imagine you are holding a precious fragile object in your hand (that represents part of you – your expectations).  If you let go of it, it will smash to the ground and be shattered.  But, imagine you are holding it palm upwards.  You open your hand, and the object (your expectation) stays where it is.  The “expectation” is still there…but you are no longer attached to it.

1 Thessalonians 5:16-18 “Be cheerful no matter what”…“In every situation [no matter what the circumstances] be thankful and continually give thanks to God”

Where have you been disappointed in life?  Was it because your expectations were unrealistic or selfish?  You can replace your rigid expectations with intentionality and curiosity.  Think, speak, plan, and act with intention – be curious about what will happen – but be flexible about the outcome – and show resilience when things go another way.

MOLESKIN:
Hat tip to Archie for the inspiration for this Q and Word (now, RECOVER!)

Hat tip to Jeremy Marchant for some of the CoT content: https://www.emotionalintelligenceatwork.com/resources/short-piece-dealing-ones-expectations/

I really thought this Q would be harder than it was…you guys barely broke a sweat!  (unfulfilled expectations….)

ANNOUNCEMENTS:

Iron PAX challenge
JUCO shirts
Brolympics II

JUDY’S GAUNTLET

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Shoulder Shredder, Descending Burpee Sets (10,9,8….1), 6inch hold-20 Merks, Al Gore-20 Squats
THA-THANG:
1)  11’s – CDDs—-Bear Crawl 7yards—-Irkins——–Crawl Bear back. Made it about 6 rounds and called it for time sake.

2) 4Corners AMRAP (Judy’s Gauntlet) (Follow Exercises Along the Path in Chalk)  C1: 20Merkins —-Mosey——Lunge——Bear Crawl to C2: 20 4ct Pickle Pounders—–Mosey——-Burpee Broad Jump to C3: 20 Squat Jumps ——–Mosey——-Lunge ——-Alligator Crawl to C4: 20 6inch LBCs —–Mosey back to C1. Rinse and Repeat.

MARY:
25-50% Mosey’s and Bernies across parking lot w/40 calve raises at each end
COUNT-OFF & NAME-O-RAMA
22 HIMs
CIRCLE OF TRUST/BOM:
Talked about the significance, purpose and importance of Q’ing workouts; Addressed the anxieties and fears (public speaking, nervousness, fear of failure, embarrassment) most have about leading – ones that WE ALL face and can overcome together.
MOLESKIN:
N/A
ANNOUNCEMENTS:
TTTP

Full body burnout

THE SCENE: clear and hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climbers, 10 tempo merkins, 15 Morrocan night club, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the Sophomore. Exercises at each corner.

  • 20 squats
  • Bernie Sanders up the hill
  • 20 walking lunges
  • 20 monkey humpers
  • 40 calf raises

Repeat once. Mosey to coupon pile.

  • 20 curls
  • Up the stairs and 20 merkins at the top
  • 20 tricep extensions at the bottom
  • Up the stairs and 20 merkins at the top
  • 20 OH presses at the bottom
  • Up the stairs and 20 merkins at the top

Mosey to the center of campus. Perform one of these exercises and then run a lap around the courtyard. Repeat for all three.

  • 20 flutter kicks
  • 20 Freddie Mercury
  • 20 heals to Heaven

MARY:
Started side chrunches
COUNT-OFF & NAME-O-RAMA
21 HIMs today at JUCO!
CIRCLE OF TRUST/BOM:
James 4:14 – “your life is but a vapor”

Don’t waste your time. Use every moment and enjoy it while you have it. You never know when it will vanish. Don’t wish for the future, but enjoy the now.
MOLESKIN:
Unfortunately, our Mary got short today when 5k’s shoulder popped out of socket. Ouch! Thankfully, it came back in without any additional force.
ANNOUNCEMENTS:
TTTP on September 14th

Get your shirts!

The Road Less Traveled

THE SCENE: Pretty Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squats
4-count Merkins
Mt Climbers

THA-THANG:

Mosey to the Greenway Path (continuing the warmup with burpees, freddy mecurys, merkins, and squats). Start the running path doing 1 set of the following every 4 min
15 Burpees
30 Freddy Mecurys
45 Merkins
60 Squats
Leaders wagon wheeled after every set to get back to the 6, finish their reps, and start each new leg together
Continued to do 1 set of each of the above until we complete the nearly 2.5 miles course — ended up being 6 sets

MARY:

50 4-Count Flutter Kicks

30 4-Count Freddy Mecurys

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Eccl 3:9-11
Helping each other out and no one left behind

The Prayer for Protection

THE SCENE:  75 and humid.  Goose crap eeeevvvveerryyywhere.
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Windmill – IC
Cherry Pickers – IC
Moroccan Nightclub – IC
Tempo Squats – IC

THA THANG:

Mosey to some grass…

  • Flutter kicks (4-count) 23 IC
  • Diamond Merkins 23 OYO
  • Pickle pointers (4-count) 23 IC
  • Werkins 23 OYO

Sprint to the pond, stopping at four parking lot islands to do 10 squats at each.

At the pond…  Cones spread out around the large jogging path (0.75 miles).  7 stations along the path.

Split into two teams.  Race around the circuit in opposite directions.

  1. Rosalita x 23
    Imperial Walkers x 23
    Guantanamo
  2. Hail Mary x 23
    Tempo Squats x 23
  3. Everest (run down to the pond, then lunge-squat-lunge-squat back up)
  4. Outlaw x 23 each way
    Up Straddle Hop x 23 (each leg)
  5. Scorpion Dry Dock x 23
    No Surrender x 23
  6. E2K x 23 (each side)
  7. Smurf Jacks x 23
    Squeaky Bed Dolly x 23

Mosey toward the shovelflag…stop to do 50 yards of crab walking.

MARY:
Ain’t nobody got time for that!

COUNT-OFF & NAME-O-RAMA: 
22 HIMs and 2 FNGs!  Welcome Gelato and Dos Años!

CIRCLE OF TRUST/BOM:
The Empire of Japan unconditionally surrendered to the US on August 15, 1945.  Because of the time difference, it was announced in the US on August 14 – and we celebrate that victory today – V-J Day – the final chapter of a war that lasted nearly six years and involved more than 100 million people.  It was the deadliest conflict in human history, marked by an estimated 65 million fatalities – the vast majority of which were civilians murdered in atrocities.  16 million Americans served in the Armed Forces during the War.  405,399 lost their lives – and nearly 700,000 others were wounded.

Try to imagine what it must have been like during that time.  Imagine yourself as a soldier in a trench, fighting day after day to gain miles of French territory back – or as a father waiting anxiously to hear from his sons who are away in the Pacific.  Imagine yourself preparing for a suicidal invasion of mainland Japan – and the ecstatic joy you experience on August 14, 1945 when you realize that the war is finally over.

James Freeman is a name worth knowing.  He was a minister and a poet – lived most of the 20th century – and is sometimes referred to as the “poet laureate to the moon” because his poems were twice brought to the moon (by Buzz Aldrin aboard Apollo 11, and by James Irwin on Apollo 15 – who left the poem on the moon).  James Freeman was commissioned to write a prayer for our nation during WWII.  A prayer for a nation that was experiencing anxiety and fear, but also joy and relief.  A prayer for the solider in battle – a prayer for the wife who lost her husband – and a prayer for the father whose son returns home safely.  A prayer to cover the full spectrum of emotions and experiences of our nation.

Interviewed years later, Freeman said that the 23rd Psalm was an inspiration for his prayer.

Psalm 23

“The Lord is my shepherd; I shall not want.
He makes me lie down in green pastures; He leads me beside quiet waters.
He restores my soul; He guides me in the paths of righteousness For His name’s sake.
Even though I walk through the valley of the shadow of death, I fear no evil, for You are with me; Your rod and Your staff, they comfort me.
You prepare a table before me in the presence of my enemies; You have anointed my head with oil; My cup overflows.
Surely goodness and lovingkindness will follow me all the days of my life, And I will dwell in the house of the Lord forever.”

This morning, we used Freeman’s 10 lines of poetry, inspired by the 23rd Psalm, in the way that it was intended to be used – as our prayer.  It was written to cover the full spectrum of emotions and experiences of a nation at war. Where does life have you right now?  Anxious, confused, worn out, joyful, grateful….?

I asked the HIMs to listen for one line – whichever one jumps out at you and describes where you are.  Cling to it and say it to yourself over and over throughout the day – make one of these lines of poetry your personal prayer throughout the day.  For example: If life is going well for you right now – you might cling to this line “The Joy of God uplifts me”.  If life has you worn down in the season that you are in, you might make this your prayer, “The Strength of God renews me.”.  10 lines – cling to one.

The Prayer for Protection, by James Freeman
“The Light of God surrounds me.
The Love of God enfolds me.
The Power of God protects me.
The Presence of God watches over me.
The Mind of God guides me.
The Life of God flows through me.
The Laws of God direct me.
The Power of God abides within me.
The Joy of God uplifts me.
The Strength of God renews me.
The Beauty of God inspires me.
Wherever I am, God is!”

Prayers for Judge Judy’s wife, Mandolin’s wife’s grandmother, Sty’s sister-in-law and her husband.

MOLESKIN:
T Claps for Archie for learning the exercises and knowing the planned route.  I couldn’t have done this Q without him!

I’d planned to do the pond circuit two times – we barely had time for one!  So good to have FNGs Gelato and Dos Años out there with us!  Glad to see the “new crop” showing up and pushing hard; Mandolin, Pool Boy, Nutmeg, Mermaid, Guardrail – you men are rockin’ it!

ANNOUNCEMENTS:
None