F3 Knoxville

Healing The Wounded

THE SCENE: Humid, temp in low 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Plank Jacks, Plank arm and leg raises, 10 Cherry Pickers, Michael Phelps, Little of This and That.

THA-THANG:
Mosey to Southern Ball Fields Parking Lot.  Do 20 Hello Dollies, four count.

Mosey to perimeter trail near the Pavilion of the south ball fields.  We will do Nickel, Dime, Quarters (run one light do five of exercise, run two lights do ten, run five lights and do 25 of exercise) all the way to the beginning of Cardiac Hill.  These will be the exercises we will go through:

  • Star Jumps
  • Merkins
  • Big Boy Sit-ups
  • Squat Jumps
  • Dive Bombers
  • Imperial Walkers (four count)

At Cardiac Hill we will run up the hill, stopping at each of the turns and finally at the benches to do the following exercises:

  • Turn 1:  20 American Hammers
  • Turn 2:  20 Flutter Kicks
  • Turn 3:  20 Decline Merkins
  • Benches:  Bench Dips
  • Rinse and Repeat

Mosey to parking lot where we keep CMUs.

We will go around the parking lot, stopping at each corner to do exercises.  We go around the parking lot four times, doing the following exercises at each corner:

  • Corner 1:  20 Carolina Dry Docks, 20 Shoulder Taps (both shoulders = 1), 20 Squats, 20 Diamond Merkins  (sprint to Corner 2)
  • Corner 2:  20 Mountain Climbers (four count), 20 Smurf Jacks, 20 Iron Mikes (four count) 10 Burpees (bear crawl to Corner 3)
  • Corner 3: (with CMUs) 20 Overhead Presses, 20 Curls, 20 Rows, 20 Coupon Swings (Bernie Sanders to Corner 4)
  • Corner 4:  20 Bicycle Kicks (four count), 20 Box Cutters, 30 Baby Crunches, 40 “Mississippi second count” Boat Canoe  (Lunge to Corner 1)

Mosey back to AO.

MARY:
30 Baby Crunches
COUNT-OFF & NAME-O-RAMA
Ten Men, No FNGs.
CIRCLE OF TRUST/BOM:
As HIMs, we desire to help others.  But how to we handle people that are difficult to help?  Who resist or slap down our offers of assistance with “yes buts”, turning their backs to you, snide remarks, or an attitude that says either that “people aren’t no damn good” or “to hell with you and your advice.”  In my last message I talked about the need to resist the urge to strike back with caustic words; the need to be patient with such people; and, the need to stay Strong with them hanging in there with them.

One thing that can help you is to try to understand where the person is coming from.  These are often folks who have been hurt in their pasts.  Because of that, they lack trust in others and also lack trust in themselves to overcome difficulties.  There is a song by Nick Cave that, I believe, captures well how past painful experience can lead to a tragic attitude of “people ain’t no damn good.”  Ironically, the name of the song is “People Ain’t No Good.”  I don’t think this is Nick Cave’s stance on life although I am sure that, like all of us, he has certainly felt this way.  Rather, it is the stance of the narrator of the song.

Throughout the song, the refrain is “people they ain’t no good.”  Then we find out more about the narrator.  We find out how he married his love under cherry trees and under blossoms they made their vows.  We hear how the sun would stream on the sheets of their bed, how they were awoken by the morning bird, how they would buy Sunday newspapers but never read a single word due to their love for one another.

But, then we hear about how the winter stripped the blossoms of their love.  How like a fist, the difficulties hit them.  How his wife drew the curtains, made of wedding veils, on the narrator.  And, so the narrator cries, “to our love send a coffin of wood. . . to our love a valentine of blood. . . to our love let all the jilted lovers cry “that people just ain’t no good.”

Then, we hear how others may have tried to help this narrator but how he (and, this is the gut-wrenching tragedy of the story) bitterly turned down their help.  Here are the tragic lines about the people who tried to help him:

It ain’t that in their hearts they’re bad
They can comfort you, some even try
They nurse you when you’re ill of health
They bury you when you go and die
It ain’t that in their hearts they’re bad
They’d stick by you if they could
But that’s just bullshit baby
People just ain’t no good
Through the song, we come to understand the stance of the narrator.  It is a tragic stance but we have empathy for him because we can understand the reason for his pain.  Let us, as HIMs, be patient, be loving, be kind, be strong.  Work to understand those who turn away our attempts at love.  Help those who are bitter to learn that, although all of us screw up, some people are pretty damned good.

MOLESKIN:
Prayer of thanks that Mr. Jinxy received good news from the cardiologist.
ANNOUNCEMENTS:
The REWARD at Panera!

Highway 45

THE SCENE: Beautiful weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Went down to the oval parking lot – 9 light poles total on the perimeter of the oval. 1 Lap for each of the following exercises, stopping at each light pole and doing 5 reps of the exercise (total of 45 reps each lap):

  1. Burpees
  2. Flutter Kicks (4 ct)
  3. Diamond Merkins
  4. Jump Squats
  5. Mountain Climbers (4 ct)
  6. Star Jacks
  7. Wide Merkins
  8. Hello Dollies (4 ct)
  9. Carolina Dry Docks
  10. Victory lap for the ones who finished

Back up to the AO for bear crawls across the parking lot, stopping at each line to do 1 Merkin. Back across the parking lot with lunges, stopping at each line to do 1 squat. Then, reverse lunges across the parking lot with bear crawls on the way back.

MARY:
Just enough time for one set of American Hammers

COUNT-OFF & NAME-O-RAMA
27 HIMs – no FNGs

CIRCLE OF TRUST/BOM:

Make the most of the day you’re given. It’s easy to look ahead to the next weekend, next vacation, next milestone, etc., but God has given us today. Today is a gift – be intentional with it.

Runnin

THE SCENE: Mid 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We ran the whole time. Me and Woodshack got about 7.5 miles. I’m betting Barbie and Full House got 8.5 since they started earlier.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Deck of Chaos

THE SCENE
43 and clear but wet

F3 Welcome & Disclaimer

THE THANG
COP
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC

Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC

Line up on the curb.

Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Face Cards = 15 reps
  • Ace = 21 reps
  • Jokers = run to the top of the hill and back to the curb.

The exercises are as follows:

  • Hearts: Burpees
  • Spades: 4c Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: 4ct Merkins

We were just 6 cards shy of finishing the deck, that’s my bad.  Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks).  That should put the PAX right where we need to be to finish the whole deck

COT
Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow

BOM
Grit – Grind – Grace

For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.

  • GRIT – Defined as “courage and resolve; strength of character”, this is the mindset a HIM has to have if he is going to have the impact on the world that he longs for.  Everything starts in the mind.  There will always be 10 reasons to not do what is good and right…GRIT finds that one reason to press forward and makes it happen.
  • GRIND – This is where we do the work to get better.  Where we put GRIT to work.  It’s not enough to think about, we need to get dirty.  It’s not easy, it’s not supposed to be.  The challenge is what fuels growth.  Whether it is physical, mental, relational or spiritual if we are going to get better we MUST put in the work.  The GRIND is where a HIM applies his GRIT to get better and makes his world better for others.
  • GRACE – This final point reminds us that none of us are perfect, that we all need outside help.  No man reaches his full potential alone, no one.  The very life we live is a grace.  No greater display of grace in all of history than Christ on the cross.  The key for a HIMs is to see the GRACE that surrounds him and draw strength from it and then be an agent of grace in the lives of those around him.  GRACE fuels humility, teachability and flexibility, three key attributes of very good leader.  Today we got through by ensuring that the man on our left and right got through.  The Fellowship of Suffering is a extreme grace in our lives that hones us to be the best we can be.  As we both receive and extend grace in every area of life we mature into men of impact.

Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE.  The thing is, no one can force it upon you.  You have to choose it, commit to it and then see it done.  So let’s do this.

Submitted by,
Cap’n Crunch

The Hill of Broken Promises

THE SCENE: 30 and quite nice out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Bent Row 40 (We used sandbags and other coupons for these)
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Bent row 40
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Bent Row 40
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Narrow Squat 30
Toe Roll Lunge 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 10 times
Calf Raises 30 out/straight/in
Bent Row 40
Run up to TJs and back to pavalon (Didn’t for lack of time)
Squats 50
Bent Row 40
Run up to TJs and back to pavalon (Didn’t for lack of time)
MARY:
Ruck Hammers x 20
Ruck up Flutters x 30
COUNT-OFF & NAME-O-RAMA
6 men.
CIRCLE OF TRUST/BOM:
We prayed.
MOLESKIN:
This one is always a tail-whooper.
ANNOUNCEMENTS:
Bomb Shelter CSAUP next Saturday, Feb 9!