F3 Knoxville

Tag: High-Heels

“You’re Not Handsome Enough to Be Blindside” and other rude things PAX say

THE SCENE: Gagging, I mean gorgeous.
F3 WELCOME & DISCLAIMER

An unnamed, smart-mouthed PAX besmirched the good name of Krystal.

WARM-O-RAMA:
SSH, Grady Corns, Tempo Squats — All IC x12 (also known as a sackful)
THA-THANG:
A number of hot, steamy, onion-scented exercises were performed. These included:

  • Bermuda Triangle: Squats, Squat Jumps, and UGA Cheerleaders at the corners; lunge between. A sackful of each exercise. Rinse and repeat x3.
  • Bermuda Triangle: Box Cutters, BBS, and Flutter Kicks at the corners; bear crawl between. A sackful of each exercise. Rinse and repeat x3.
  • 12s (*ahem* also known as a sackful): american hammers at top of the world, step-ups at bathhouse pavalon — recover was called before finishing, because sometimes it’s wiser to stop

MARY:
Nah
COUNT-OFF & NAME-O-RAMA
12, of course
CIRCLE OF TRUST/BOM:
Do your best, pay attention to details, have a great attitude.
MOLESKIN:
There were some sad clowns playing pickleball outside of the posted hours.

Also, two HIMs who I’ve worked out with almost every week for years—who have a profession in common—just met each other today. Good reminder to break your routine every once in a while.

 

Adventures in Babysitting

SCENE: Bright and Warm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x36
  • Grady Corns ICx36
  • Rockettes IC x18

THA-THANG:

Nines – Step Ups (4ct) at Flag Circle. Merkins at playground.

Nines – Squats at playground. Dry docks at Bermuda Triangle.

Nines – Lunges (each leg) at Bermuda Triangle. Dips at the pavalon.

CIRCLE OF TRUST/BOM: Thanks. 

Pickett’s Charges

THE SCENE: Beautiful day at the Asylum, temps in the mid-60s and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 windmills

10 baby arm circles each way

Little bit of this and that

THA-THANG:

Mosey down towards west of park, turn on mulch path and go down to culdasack.

10 Rocky Balboas in cadence

15 curb dips own

Mosey to Dora landing.

On own do 10 star jumps, 10 plank jacks and then do wall sit until everyone completes and Q releases you.

Mosey down path set that winds over to the base of Pickett’s Charge.

1st go through do following at each tier, starting at the bottom

1 burpie

2 merkins

3 squats

4 LBCs

Then run full loop back to bottom of Pickett’s and repeat, except that the exercise amounts now double each time…so:

2, 4, 8,16, 32…. Burpies

4,8,16,32,64….merkins

6,12,24,48,96…squats

8,16,32,64,128… LBCs

MARY:
Some stretching after the hard work
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:

My son has recently had 2 friends his age pass away. One due to a car wreck, one due to cancer. It just doesn’t seem fair, but at the same time it reiterates the point that we are all lucky to still be here and we are not promised one more breath in this life. We are all lucky to be able to stand here, beat ourselves up for 45 minutes and hang out afterwards.

This summer take advantage of what little time you may have left. Try something you have wanted to try. See something you have wanted to see, Go somewhere you have wanted to go. Just take advantage.

I have long regretted not traveling more when I was younger. I figure why not take advantage now. Next week I will set forth across the country and back for more than 3 weeks. It is exciting, yet I am anxious now as I prepare to leave. It will be great though, I will see things I have longed to see for a long time and will be giving my daughter something she can carry with her the rest of her life. Think what you may want to accomplish before it is too late and I encourage you to take advantage.

MOLESKIN:
This was tough, the jump to the 32 burpie level may be too much, may try doing it pyramid style if done again and start counting back down after the 8 burpie go ’round.
ANNOUNCEMENTS:
Asylum Volunteer workday will be June 10th, more info coming soon. Hardship Hill May 29, Asylum PM obstacle work on Wed, May 10. Forg3 F3 Retreat coming up this fall.

10 Stations; Several Miles

THE SCENE: Clear and chilly morning. Meteor Shower was spotted by some

F3 WELCOME & DISCLAIMER: Done by AOQ while the Q finished laying out cardboard, I’m assuming it was done satisfactorily. 

WARM-O-RAMA:

SSH IC x15 | LBAC IC x10 each way | Cherry Pickers IC x5 | Little bit of this, a little bit of that

THA-THANG:

Start at Flagpole, 10 Stations, run inbetween, 2 laps 

Stations:

  1. Coupon Curls 30 (120)
  2. Squats 40 (160)
  3. Merkins 20 (80)
  4. Side Straddle Hops 20. (80)
  5. Imperial Walkers 40 (160)
  6. LBCs 40. (160)
  7. One Legged Mekins (alternate every 10) 20 (80)
  8. Flutter Kicks 30 (120)
  9. Freddie Mercurys 40 (160)
  10. Bobby Hurleys 20 (80)

Farmer Carry Partners:

  • One partner carries both CMUs clockwise around track
  • Other starts running counterclockwise
  • Switch when you meet
  • 2 Runs, 2 Carries

MARY:

PAX-led Mary at the Flagpole, Fellowship Mosey™ back to Shovel-Flag

COUNT-OFF & NAME-O-RAMA

15 HIMs. 4 PreRuckers. 0 FNGs

CIRCLE OF TRUST/BOM:

Hope is not a plan

ANNOUNCEMENTS:

Hardship Hill Sponsors! 

Q4–Sevenzies

THE SCENE: Clear and 40 degrees F

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH*25

Rockettes *10

Tempo squat *10

Cherry pickers *5

Grady corns *25

Baby arm circles *15

Reverse baby arm circles *15

THA-THANG:

Mosey to bathhouse

7s-

Hanging V Ups at bathhouse

Slow Decline Merkins at splash pad

Hold decline merkin plank until 6 is up

7s-

Slow Incline Merkins at splash pad

Pull ups at bathhouse

Hang until 6 is up

7s-

Curls at rock pile

Lunge up hill

Squat jumps at bathhouse

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

This Easter, I’ve been thinking about forgiveness, and the significance that some of Jesus Christ’s last words were “Father, forgive them for they know not what they do.”

In Holland during World War II, the Casper ten Boom family used their home as a hiding place for those hunted by the Nazis. This was their way of living out their Christian faith. Four members of the family lost their lives for providing this refuge. Corrie ten Boom and her sister Betsie spent horrific months in the infamous Ravensbrück concentration camp. Betsie died there—Corrie survived.

In Ravensbrück, Corrie and Betsie learned that God helps us to forgive. Following the war, Corrie was determined to share this message. On one occasion, she had just spoken to a group of people in Germany suffering from the ravages of war. Her message was “God forgives.” It was then that Corrie ten Boom’s faithfulness brought forth its blessing.

A man approached her. She recognized him as one of the cruelest guards in the camp. “You mentioned Ravensbrück in your talk,” he said. “I was a guard there. … But since that time, … I have become a Christian.” He explained that he had sought God’s forgiveness for the cruel things he had done. He extended his hand and asked, “Will you forgive me?”

Corrie ten Boom then said:

“It could not have been many seconds that he stood there—hand held out—but to me it seemed hours as I wrestled with the most difficult thing I had ever had to do.

“… The message that God forgives has a … condition: that we forgive those who have injured us. …

“… ‘Help me!’ I prayed silently. ‘I can lift my hand. I can do that much. You supply the feeling.’

“… Woodenly, mechanically, I thrust my hand into the one stretched out to me. As I did, an incredible thing took place. The current started in my shoulder, raced down my arm, sprang into our joined hands. And then this healing warmth seemed to flood my whole being, bringing tears to my eyes.

“‘I forgive you, brother!’ I cried. ‘With all my heart.’

“For a long moment we grasped each other’s hands, the former guard and the former prisoner. I had never known God’s love so intensely, as I did then.”

My invitation to you is to free yourself of the burden of holding a grudge.  Embrace this season of Easter and springtime and fresh starts.  Realize that sometimes the grudge you need to free yourself from is toward yourself, for previous unsuccessful fresh starts.

I have learned for myself that healing comes through the power of Jesus Christ—that power is real.  Hope comes in and through Jesus Christ.  Lasting, joyful change can come through Jesus Christ. Jesus Christ lives!  Forgiveness, fresh starts, and new life are always possible through Jesus Christ.