F3 Knoxville

Tag: Frosty

Double Ring of Fire and some hard work and sweat at the Asylum

THE SCENE: Slightly overcast, temps in the mid-80s and a bit muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20 IC
Cherry Pickers 15 IC
Windmills 15 IC
Grady Corns 31 IC
Merkins 10 IC

THA-THANG:
I

Mosey to Hill west of stop sign
1. 15 Merkins – Bernie to next station
2.  15 BBS-   Run to next station
3.  20 Squats Bear Crawl to next station
 4.  20 American Hammers (4 ct) –Run

Rinse n repeat

Mosey to Tree at bottom of hill – divide across each cone
Cone 1 – 20 Hello Dollys (4ct) , Cone 2 – 20 Imperial Walkers (4ct), Cone 3 – 20 shoulder taps (4 ct)

Rinse and repeat
I minute Plank
Quick Ring of Fire – 1 merkin each
Mosey to Island
Partner up
Run Opposite direction.  When you meet within 6 feet, 5 Merkins , run again, 10 Merkins, run again – 15 merkins
Rinse and repeat – 5 Bobby Hurleys, 10 Bobby Hurleys, 15 Bobby Hurleys
Mosey to halfway up hill towards AO – One more Ring of Fire

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Wayne Dyer- Power of Intention.
Need to separate from Ego.Move away from Ego dominance. Your free will can either move with universal spirit and its unfolding or away from it toward ego dominance. We do not create anything alone, we are all creatures with God. Our free will combines and redistributes whats already created
1. I am what I have. My possesions define me
1. I am what I do. My achievements define me
3. I am what others think of me. My reputation defines me
4. I am separate from everyone. My body defines me as alone
5. I am separate from all that is missing in my life. My life space is disconnected from my desires
6. I am separate from God. My life depends on God’s assessment of my worthiness

MOLESKIN:
Pray for @Jinxy’s wife who is having surgery
ANNOUNCEMENTS:
Hardship Hill Obstacle build- supply pick up at Christmas Lumber on Kingston Pike ~ 3 pm friday and build at HHOR site in Kingston on Saturday starting at 9 am, need able bodies, skil saws, cordless drills and impact drivers. Let Sparkler know if you can come

God Is God

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Pinto Twists, 10 Tempo Merkins, 10 Windmills, 7 Baby Arm Circles Forward and Backward, 7 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to Northeast Corner of Admin Bldg.  We will do 20 Hello Dollies.  Mosey to CMU Pile.  Each man grabs CMU and places it on east side of Parking Lot.  Cone 1 is at that side of parking lot.  Cone 2 is on opposite west side.  We will do one of the listed exercises at Cone 1 with CMU.  We then
Bernie Sanders (without CMU) to Cone 2 and do one of the listed exercises.  We then run up mini cardiac to crosswalk and run back to Cone 1.  We will repeat this sequence with the next set of exercises.  We will have run up and down mini cardiac three times by the time we are finished. Here are the exercises at each cone:

  • Cone 1:  1. 25 Overhead Presses.  2. 25 Curls.  3. 25 Rows.
  • Cone 2:  1. 20 Flutter Kicks (4 ct).  2. 20 Bicycle Kicks (4 cts).  3. 20 Hello Dollies (4 ct.)

Replace CMUs.

Mosey to parking lot that has islands on the other side of ball fields.  We will run around the parking lot stopping at each island to do 10 Merkins.  At island that semi-circle that we semi-circle around we will bear crawl instead of run.  Once around the parking lot, we will do the same thing but do 10 Big Boys at each island.

Mosey to beginning of Pickett’s Charge.  We will Pickett’s Charge to Northeastern Corner of Parking Lot.  We will stop at each hill of Pickett’s Charge to do 5 Hand Release Merkins.  We will also bear crawl up each hill.  After finishing Pickett’s charge we will do 20 American Hammers.

Mosey to Bat House.  We will sprint from Bat House to Parking Lot.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
23 men, no FNGs.
CIRCLE OF TRUST/BOM:

The Kingdom grows, because the kingdom is already planted.  It grows of itself and in its own good time.  Above all, it grows we know not how.

–Robert Farrar Capon

Difficult times, like those we are facing with the coronavirus, racial protests, and our very heated political situation, test our beliefs and faith.  Our faith in our government, in other people, in ourselves, and even in God is being put to the test.  At a time like this we may be asking questions such as:

  • God, how can you let this happen?
  • God, where are you in all of this?
  • God, do you have any power to stop this?
  • God, what is your purpose?

We look to solutions to this world problem as if we know the answer, as if we know how the world should be run.  We do that individually and corporately, blaming the whole state affairs on others or claiming that surely us Democrats or us Republicans are in “the right.”

At such times of angst, of confusion, of bewilderment, it is reassuring to know that, as Robert Farrar Capon proclaims, the kingdom is already planted and it grows of itself in its own good time.  It is good to know that God is in control and that is the truth whether we like it or not.  Look at history, at humankind’s treatment of one another, at the devastation of war, of slavery, of corruption, of pollution, and we can see how we botch things when we play God.

One of my favorite songs is “God is God” by Steve Earle.   In discussing fate, uncertainty, miracles, and life he proclaims both that “God ain’t me” and “God ain’t us.”  But through the mystery and uncertainty he believes in God:

Every day that passes I’m sure about a little bit less.
(But) even my money keeps telling me it’s God I need to trust.
And I believe in God, but God ain’t us.

If we believe in God then we must accept that he has a plan that goes beyond our understanding.  His plan is a mystery but one that we must trust.  God is God.  And that is certainly reassuring in difficult times like these.  Personally, it gives me hope.  And, it gives me comfort to know that neither I nor the rulers of this world have the final say.

I will close with the last stanza of Steve Earle’s song which puts in better words than what I can say this mystery, this miracle, and our need to accept it.

God, of my little understanding, don’t care what name I call.
Whether or not I believe doesn’t matter at all.
I receive the blessin’s.
And every day on Earth’s another chance to get it right.
Let this little light of mine shine and rage against the night.
Just another lesson
Maybe someone’s watching and wondering what I got.
Maybe this is why I’m here on Earth, and maybe not.
But I believe in God, and God is God.

MOLESKIN:
Prayers for Sparkler’s son and daughter-in-law, whose son, who died last Christmas Holidays, would have been two today.  Prayers for Jinxy’s wife who has surgery on September 17, for Lilydipper’s wife, and for Thunderstruck’s mother.  Prayer’s for Lulu and Doubtfire whose mothers died this summer.

ANNOUNCEMENTS:
The Fake Gloomers will be building two obstacles for Hardship Hill.  We will get started the weekend of September 19-20.  Talk to Sparkler for details.  Be at Asylum PM this Thursday because Pusher will be on Q and is bringing Filipino noodles (made by his mother-in-law) for our board meeting!

Around the World

THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 (4ct IC)
-hip flexors
-tempo squat x5 (8ct IC)
-some of these/some of those
-a little of this/a little of that

Mosey around baseball fields

THA-THANG:
Partner suicides x1
-one partner burpees
-one partner does parking lot suicides

Workout
Go while people on Kenya are running

America – Navy seal burpees/merkins
Turkey – Turkish get ups/pistol squats
Romania – Romanian deadlifts/up-downs
Bulgaria – Bulgarian split squats/walking lunges
Eqypt -shpynx push ups/tricep push ups
India -hindu push ups/CCD
Kenya -run around the field/jump rope
Russia – full KB swings/ Russian KB swings
Canada – bear crawl across field/hold low bear position
Ireland -“bar”bell snatches/cleans/highpulls

MARY:
Australia – Handstand holds 3x30seconds/elevated pike
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Enter to worship, leave to serve

The happiest of people don’t have the best of everything, they make the best of everything

MOLESKIN:

ANNOUNCEMENTS:

CMU Trail of Fears (Being Conquered)

[ The Scene ]

  • It’s hot with a capital h o t
  • PAX circle up in the bat cave where some shade is afforded

[ Warm-o-Rama ]

  • Windmill: 10 x 4 IC
    • 1 burpee
  • Rockette: 10 x 4 IC
    • 2 burpee
  • Baby Arm Circles
    • F: 10 x 4 IC
    • B: 10 x 4 IC
    • 3 Burpee
  • Seal-Clap Squats: 5
    • Down —> 1 4-count seal clap
    • Up = 1
    • 4 burpees
  • SSH: 10 x 4 IC
    • 1 burpee

[ The Thang ]

—mosey to CMU pile by bat cave—

(1) CMU Warm-Up

  • 5 CMU Getups
    • Deadlift up CMU
    • Squat w/CMU
    • Up + chest-press CMU
    • Deadlift down CMU on ground
  • 10 Cross-Overs
    • CMU on ground
    • Burpee on 1 side
    • “Jump” on the burpee is over the CMU
    • Burpee on the other side
  • 15 CMU Curl Presses
    • Curl + press – back down
  • 20 CMU Flutter Kick Presses
    • Execute flutter kicks while doing 20 CMU presses above
  • 25 CMU Drags
    • Bear Crawl formation
    • Take 1 hand – pull CMU through your legs to your other hand
    • Bear crawl up until the CMU is in the same start position as before
    • R & R
    • Every CMU pull = 1

(10 count)

—walkdown the stairs from the bat cave—

—mosey with CMUs to the beginning of lighted path leading up to Saturday morning AO—

(2) CMU Trail of Reps

  • CMU Curls
  • CMU Presses
  • CMU Squats
  • Nickel – Dime – Quarter
  • Light 1 = 5 CMU Curls
  • Light 2 = 10 CMU Presses
  • Light 3 = 25 CMU squats
  • Rinse & Repeat until we get to the small parking lot right over there
  • However – switch the order of the Xs once you get done with the first 3 lights
    • 4th light = 5 CMU Presses
    • 5th light = 10 CMU squats
    • 6th light = 25 CMU Curls

***Disclaimer: this sucked***

There was a teaching moment in this evolution of the beatdown however

Teaching Moment/Q Tip #1: Sweep/Pickup the 6/Wagon-Wheel/No Man Left Behind

The command of “Sweep/Wagon Wheel” was given 3x by the QIC

Pele was the singular HIM that responded and came back initially – the rest of the PAX followed suit after some prompting.

Why do we circle back/wagon wheel/pickup the 6/sweep if the QIC gives the command? (1) Not because the Q is in charge or commands it, but because any one of us could be the 6 on any given day. All of at some point in time have been the 6, you know what it’s like. (2) Circling back/wagon wheel/pickup the 6/sweep isn’t just a physical thing – it’s also mental as well. Sometimes all people need is a little encouragement and if you’re the 6 I’m gonna go out on a limb and say you probably needed some encouragement. Think about what circling back/wagon wheeling/picking up the 6/sweeping does for the 6 – not only does it reaffirm physically “No man left behind” but it also affirms mentally for the 6 and the PAX “No man left behind.”

We circle back. We Wagon Wheel. We pickup the 6. We sweep. No man left behind. That is a non-negotiable of F3. Period.

(Teaching Moment/Q Tip #1 was sunk in with 5 burpees by all PAX – we grow and move together – no man left behind)

Teaching Moment/Q Tip #2: It’s just a piece of rock

We have this thing at Asylum PM – if you break a CMU, 100 burpees or something crazy (stupid) like that. I’ll tell ya, people are generally pretty safe with their CMUs then, right?

However, it happens.

Dewey broke his CMU. Two pieces, on the ground. Disclaimer: Dewey is a tough hombre. Dewey is also the youngest PAX out there and he’s holding his own with the rest of us. Dude is straight crushing it in arguable one of the hardest CMU workouts to hit Asylum PM in a while.

Sometimes all people need a little encouragement. So you broke your CMU? Guess what? It’s a piece of rock – it’s okay. You’re crushing it man, keep your head up.

The bigger of the 2 broken CMU pieces is then shared by the PAX all the way back to the CMU pile. That’s what we do. CMUs are gonna get broken. It’s okay.

However, Teaching Moment/Q Tip #2 was sunk in with 5 burpees as well by all PAX – we share each other’s burdens)

Ah, I digress. Back to the hellish workout.

(Recover by parking lot)

(10 count)

Time to deliver these from whence they came – if you get down to the CMU pile first – come help someone else out with theirs that might be struggling (20/80 success on this).

(3) Pickett’s Charge to the Bat Cave

  • From the Asylum weekday morning AO car parking lot to the top of the overlook to the bat cave

Q lines up PAX in 2 lines – with Lilydipper and Pusher out front

The standard is as such —> run up Pickett’s Charge led by Lilydipper and Pusher —> no one passes them on the way up.

Teaching Moment/Q Tip #3: No one is above the standard, not even the Q.

Q stops PAX after first small hill on Picket’s Charge – reminds men of the standard set – PAX get in merkin plank position – 5 up/down merkins are executed.

Why? You are not above a standard – set by a Q or not. I am not above a standard – set by a Q or not. No one is above a standard – set by a Q or not. I don’t care how fast you are. No one cares how fast you are. There is a standard (set by the Q or not) for a reason. And a Q (and HIM) should expect and accept it to be followed. It’s not about you. It’s about the PAX. Challenge me on this. All feedback is encouraged and welcomed.

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Learn how to discern a win” – Jerry Flowers

    • Sometimes all people need is encouragement
    • When you can’t discern a win you’ll begin to mislabel victories
    • Identify a win – examples:
        • Lost something but gained something else
        • Lost something but gained a prayer life
        • Didn’t get the position or promotion but got character development and discipline along the way – that’s a win
        • I wanted to give you 5 examples of what I’ve identified as a few wins/victories for me so far this year:
          • Told to work from home indefinitely and feeling trapped inside all day —> freedom to be more intentional with my prayer life and pour more into things I love like F3 and walking outside – that’s a victory and a win.
          • A couple “failed” relationships —> intentional experiences and I’m being protected – given insight. That’s a victory and a win.
          • Started leading a small group of men – who are all married and in their 40s and up – I don’t say that to boast, I say that because for me this is a win for me because I didn’t see that modeled well a lot when I was growing up and now the Lord’s placed me there so I can actually see it modeled well while I learn how to lead – irrespective of my age or life experience – that’s a blessing and a win.
          • A few different opportunities have come and knocked on my door professionally and personally and instead of just flinging open the door – I’m learning to exercise judgement and wisdom in my decisions – for me that’s a victory and win.
          • We all have that one friend – and if you don’t that’s okay too – that has always been a little crazy right?
            • Well my dad has that one friend too. Great guy, snuck pre-21 years old Steam  a 6 pack at my dad’s wedding a while ago. We all get together for a guys weekend this weekend and play golf, shoot, wet our whistles probably a little more than we should, especially this particular guy and a bi-product of that led to him just opening up and saying “I remember having nowhere to turn, and just crying out to God for help.” Getting to recognize the weight of what was actually happening when he was verbally processing this was a huge win and victory. God’s on the move. 

So, what did we learn?

(1) No Man Left Behind. Period. Circling Back/Wagon Wheeling/Picking Up the 6/Sweeping is more than just a physical action.

(2) Stuff happens. Things break. There are consequences. But we share each other’s burdens. Don’t sweat the small stuff. Keep your head up.

(3) There’s a standard for a reason. No one is above the standard. Not even the Q.

(4) Learn how to discern a win so you don’t mislabel victories in your life.

(5) Sometimes all someone needs is just a little encouragement.

Iron. Sharpens. Iron.

-Steam

 

The Essential Isn’t Imposed

THE SCENE: Misty and humid, temps is 80s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Burpees, 10 Windmills, 10 Toes Reaches, 7 Wide Arm Circles Forward, 7 Backward
THA-THANG:
Mosey to stop sign at northeastern corner of Admin Bldg.  20 Hello Dollies.

Mosey to perimeter trail and head west.  We will follow the perimeter trail north to the shaded tree by Lyons Bend.  20 American Hammers.

Mosey to Mt. Everest.  We will do 40 Baby Crunches, then run up to large tree, circle around it and return.

Mosey to shaded area by water bldg.  20 Flutter Kicks.

Mosey to North Shore gate and head east on trail.  There will be cones in flat grassy area to the right.  We will divide up men to start at different cones.  We will go counter-clockwise to each cone. The cones will list exercises.  We will do circle the cones three times doing the first exercise listed the first time there and continue in sequence the next time there.  However, before starting into the next sequence of cone exercises we will make a full circle around the cones.  Here are the exercises for each cone:

  • Cone 1:  1. 20 Bobby Hurleys.  2. 20 Smurf Jacks.  3. 20 Star Jumps.
  • Cone 2:  1. 20 Big Boy Sit-ups.  2. 20 Squats.  3. 20 Bicycle Kicks (4 ct)
  • Cone 3:  1. 20 Iron Mikes (both legs = 1).  2. 20 Mountain Climbers (both legs = 1).  3. 20 Shoulder Taps (both shoulders = 1)
  • Cone 4:  1. 20 Merkins.  2. 20 Carolina Dry Docks  3.  20 Diamond Merkins

Mosey to beginning of parking lot at Area 51.  We will Bernie Sanders to the curb by the grass, then run back to the starting point of the parking lot, then Bernie Sanders back to the curb again.  Next, at curb we will do 20 Toe Taps (4 ct).  Then we will run to the road up top where there is a shaded tree.  There, we will do 30 Second Leg Lift.

Mosey to bat cave.  From the bat cave we will sprint to the administration parking lot.  Each man walks back to bat cave after the sprint, then sprints to parking lot again.

Mosey to AO.

MARY:
20 Hello Dollies, 20 Tempo Merkins.
COUNT-OFF & NAME-O-RAMA
20 men, no FNGs.
CIRCLE OF TRUST/BOM:

Quote from James Finley, a theologian and former monk who studied under Thomas Merton: “That which is essential never imposes itself for love is always offered, it’s never imposed, and that which in unessential is constantly imposing itself.”

God created us in His image.  He made us for communication with Him.  We fall short in life if not with Him.  We are in need of Him.  Without Him we are thirsty.  Without Him there is something wrong in our lives.  His love is Essential.  And, as James Finley says, his love is offered freely to us.  It is not imposed, it is not forced upon us. It comes to us in so many ways: the playfulness of a child, the chance for rest or Sabbath, the words of the Bible, the laughter among friends, intimacy with a partner, the love shared by a neighbor, the smile of a stranger, the songs of the birds, the beauty of the mountains, the plains, the wind, the sky, God’s creation.  Notice how these Essential things hang back, they do not force their will on us, they do not impose themselves.  Notice how we have to truly look, to truly listen, to truly observe in order to appreciate them.  It is like pulling over to the side of the road to really enjoy a sunset.  You sit there in your car and our blown away by the beauty.  And then, after you start the car up and drive on home, you think to yourself, I need to do this more often, I need to truly take this beauty in each day.  It is like when you hear a great song that makes the hair rise on your skin and you think, how beautiful, how powerful, this song makes me want to be more than what I have been.  Or, it is like when you are at worship and hear a particular sermon that makes you almost want to cry and you think, man, I need to remember this, I need to take this into the fiber of my being . . . and, a few days later you kind of forget what the sermon was all about.

A problem we humans face is that, like Finley claims, “the unessential is constantly imposing itself” on us.  What are some of these unessential things?  Wealth, power, fame, success, popularity are examples.  Think about our daily lives.  Think about what the world says we should be.  We are constantly bombarded by shoulds in our lives. “I should do more to rise to the top at work.”  “I should work more hours so that I can make more money.”  “I should get a bigger home.”  “I should get a nicer car.”  “I need to participate in more organizations so that I am doing more with my life.”  “I gotta make that deadline.” “I should be slimmer and more fit.”  “I should spend more of my time working for charities so that people see how much I am giving to others.”  “I need to be the top salesman in my region this year”.  “I need to belong to that country club because it is populated by some of the most notable people in Knoxville.”  I am not saying that any of the above things are unworthy.  But, they are unessential.  These shoulds are often what we pay the most attention to.  And by doing that, we lose sight of God’s creation, God’s love.  We miss out on what God has made essential for us.

Lord, help us to spend more time focusing on the essential.  You have given these essential things to us because you love us.  You don’t impose them on us.  You give us free will to accept them because you know that true love cannot be forced upon us.  Help take our eyes away from what is unessential and keep our eyes on you.

ANNOUNCEMENTS:

Prayers for Title -9 as he adjusts to living in Oregon, for Lily’s wife who will have double mastectomy surgery on Wednesday, Augut 19, for Thunderstruck’s mother as she faces chemotherapy and blood transfusions, for safety of the F3 dads and kids at camp this weekend, for the AO in Morristown that we helped start.  Steam will be going to the Morristown AO workout to support them this Saturday and welcomes anyone who would like to go with him.