F3 Knoxville

Tag: High-Heels

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.

A ruff ladder to the top of the world put us in a good mood on the double

THE SCENE: It was a real humdinger

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • SSH IC

THA-THANG:

Mosey to home base. ascending Ladder.  Do 1 station, run back to start, do 2 stations, run back to start, etc.

  1. Crunches
  2. Squats
  3. Lunges
  4. Single Leg Bridge
  5. Imperial Walkers
  6. SSH
  7. Flutter Kicks
  8. Monkey Humpers
  9. Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: yelp for help

A Kiss

THE SCENE: Wet on ground, windy, but the rained stopped right as we were beginning the workout.  Temperature about 60 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bernie Sanders around the parking lot, 20 Plank Jacks, 10 Mountain Climbers, 10 Rockettes, 10 Twisties, 10 Dive Bombers, 10 Cherry Pickers.
THA-THANG:
Mosey to the pavilion to do 20 Bench Dips.  Then divide up into teams of two.  Mosey to the trailer behind my car in the parking lot across the street from the AO parking lot.  Each team grabs two bricks out of my trailer.  Mosey back to the west end of the AO parking lot.  We will will be doing Doras. While one partner on a team of two runs to the other end of the parking lot and does 10 Rocky Balboas (both legs = 1) and runs back, the other partner works on the exercises listed below.  Then partners switch off.  Here are the exercises:

  • 100 Overhead Presses
  • 100 Triceps
  • 100 Curls
  • 100 Rows
  • 100 Punches (where both hands = 1)
  • 100 Wings Up
  • 100 Wings Down
  • 100 Wings Out

Mosey back to the trailer to put the bricks away. Bernie Sanders one time around the parking lot.

Mosey to the AO parking lot again.  We will be doing a Kraken.  We will be doing the exercises at each of the six cones set up in the parking lot.  When finished with the exercise at one cone, each man should do a full circle of all cones before going to the next cone.  Here are the exercises:

  • Cone 1:  20 Big Boy Sit Ups
  • Cone 2:  10 Burpees
  • Cone 3:  20 Box Cutters
  • Cone 4:  20 Diamond Merkins
  • Cone 5:  20 Iron Mikes (both legs = 1)
  • Cone 6:  15 Shoulder Taps (both shoulders = 1)
  • Those finishing first rinse and repeat until the six has finished all six sets of exercises.

Mosey back to the parking lot across the street with the trailer.  We will be running up the Dragon, stopping at every other light post to do 10 Merkins.  When men reach the parking lot at the end of the Dragon they will run to the street and then go down Mini-Cardiac to the parking lot with the trailer.  They will then Bernie Sanders around the parking lot. 

Mosey to the parking lot near the nice restroom.  We will go from one curb to the others in the following manner:  Hop 15 times, Bear Crawl for 30 paces, then Bernie Sanders to the curb.  We will then go back to the other curb in the following manner:  Do 25 El Capitan’s, Bear Crawl for 25 paces, then Bernie Sanders to the curb.

Mosey to the Playground.  We will do 20 American Hammers.

Mosey to the AO.

MARY:
25 Hello Dollies (4 count), 25 Flutter Kicks (4 Count).  Then we will do a minute of stretching.
COUNT-OFF & NAME-O-RAMA
9 Men, no FNGs.
CIRCLE OF TRUST/BOM:
I am not a University of Miami Hurricanes fan.  But, I do like their basketball team’s coach, 73-year-old Jim Larranaga.  It wasn’t until recently that I knew his name.  When I watched Miami win games in last year’s March Madness and this year’s March Madness, I just called him the “Old Man.”  I have since learned that he is an amazing coach who has won all kinds of awards coaching for different colleges.  He was the coach of that 11th seeded George Mason team who got to the Final Four in 2006.

Now he has the Miami Hurricanes in the Final Four and his team will be playing against Connecticut today.  I saw the Old Man interviewed on the basketball court amidst the hoopla after Miami beat number 1 seeded Houston to get to the Elite 8 this year.  One of his players, Nijel Pack, was asked to be interviewed after the coach.  What did the Old Man do before he went off to the locker room?  He leaned over and kissed Nijel on the side of his head.  I love seeing that kind of affection between coach and player.  Later, in the locker room, the Old Man was seen dancing with his team, all of the players laughing and hooting at their 73-year-old coach with obvious love as he was doing the old man shimmy. It was a funny and heart-warming thing to observe.

A major reason I love F3 so much is that we also have that heart-warming affection amongst us.  One of our new members, Voltage, joined our brotherhood less than two weeks ago.  I talked to him after the workout.  He has lived in Knoxville a number of years and, being from another country, has been a bit lonely.  He has been looking for a group of friends that he can be a part of.  I told him he has found it with F3.

Gents, I don’t want to embarrass you, but a reason why we come to F3 here in Knoxville is to get the kind of affection from other men that is similar to that kiss the the Old Man laid upon the head of Nijel Pack.  How does that affection reach us?  In all kinds of ways.  It’s as simple as bros yelling out “Hey Pusher” or “Hey Drum Major” when they show up for the morning workout.  It’s Crawdad teasing me about having dope in my veins and you guys persistently mentioning I must have my stimulator with me when I am somehow able to keep up with you on the mosey.  It’s the ribbing Swimmies gets every time he shows up late for a workout.  It’s us getting on High-Heels for getting through 25 rounds of whatever exercise in ten seconds.  It’s whoever is on Q making sure we do Dive Bombers when Choir Boy is around or doing Cherry Pickers because we know that Crawdad hates them.  It’s us groaning at Pluto’s puns.  It’s us knowing that Waffle House is going to wear those crazy yellow mittens in the winter or that Pele is going to leave his circular sweat of integrity around his feet at the end of a summer workout.  It’s giving Jinxy hell when the employees at Panera Bread screw up another one of his orders.  It laughing at Lebowski with his crazy robe and Matlock leaving those hilarious posts on Slack.  We are a team, a band of brothers, dropping those idiotic displays of affection on one another.  I thank God for it.  Now, where did I leave that stimulator.?

MOLESKIN:
Prayers for the people of Nashville and those impacted by the shooting at the school.  Prayers to those in Arkansas impacted by the tornadoes last night.  Prayers for safety Pusher’s youngest son who just got his drivers license.  Also, prayers for Pusher and his wife as it can be stressful to see one’s child go off driving alone for the first time.
ANNOUNCEMENTS:
Shovel Flag making at I-Beam’s house today.  Haw Ridge coming in two weeks.  We need to start working on making obstacles for Hardship Hill which will be on Memorial Day.

Jesus Wept

THE SCENE: Beautiful spring day, sunny, little breeze, low 70s.
F3 WELCOME & DISCLAIMER Done adequately
WARM-O-RAMA:
Bolt 45s, Tempo Squats, Motivators, El Capitans, LBAC forward and backward, Grady Corns
THA-THANG:

MOSEY to bottom of Pickett’s…

Run PICKETT’S CHARGE, Bernie-ing the slopes and running on the flat parts.

Mosey to center of colosseum.  Do Mucho Chesto, then Run to 12 o’clock position, do Aiken Legs. R&R.

Aiken Legs: 20 Squats, 20 Squat Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward)

MUCHO CHESTO: 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right

Mosey to field below Overlook.  Cones laid out in a rectangle pattern.

FIELD OF PAIN:

  • Long side 1: Suicides
  • Short Side 1: 10 merkins, Bear Crawl, 10 Merkins at opposite corner.
  • Long side 2: Bernie to ½ way cone, 20 Iron Mikes (2-ct), 20 Bobby Hurleys. Run to next corner
  • Short Side 2: El Capitan lunge , with 5 Prisoner Cell Merkin Burpees at each cover.

Mosey about 1/2 way to road, then do 7s on small hill.  Flutter Kicks and Bobby Hurleys.

MARY:
Flutter kicks and Homer/Marge
COUNT-OFF & NAME-O-RAMA
11 strong.
CIRCLE OF TRUST/BOM:

Today’s Word is taken from John Chapter 11, which is a story that’s probably familiar to many of you, as it describes Jesus’ raising of Lazarus from the dead.  It builds on Steam’s WORD about Expectations that he gave last week, which also referred to a passage that included the sisters Mary and Martha.  In John Chapter 11, Jesus travels to Bethany to visit Mary and Martha after their brother Lazarus died.  THREE TIMES the sisters ask “Why? Why did my brother have to die? If you had been there, he would still be alive.”  Expectations.  That question of “If I had mattered to you, this wouldn’t have happened” is a question I think we’ve all asked ourselves, and certainly for those friends and family of those killed in yet the latest mass shooting event just down the road in Nashville, that has affected some of our F3 brothers.

But I want to focus on one specific part of the passage in John 11.  It contains the answer to a great Trivia Question  When confronted with the reality of the situation, what did Jesus do?  Jesus wept.  Our God is deeply moved and troubled when his Children suffer, and when we grieve.  We have a feeling and empathizing God.

Dr. William Sloane Coffin was a famous Presbyterian minister from Boston and Chaplain for Yale for a number of years, who lost his son in a car accident a few decades ago.  He gave a sermon just 10 days later.  (How does someone DO that??)  Dr. Coffin had the same questions about his son’s death that we all would have, that Mary and Martha had.  Where were you God?  But he said in that sermon,.

He said, “For some reason, nothing so infuriates me as the incapacity of seemingly intelligent heads that God doesn’t go around this world with His finger on triggers, His fist around knives, His hands on steering wheels.  the one thing no one should say to someone dealing with tragedy is “I know it was the will of God”.  Never do we know enough to say it is the will of God.  When my son died, my own consolation is that it is NOT the will of God that he died, it is that God’s Heart was the first of all of our hearts to break.”  As he closed his sermon, he said “As the grief that once seemed unbearable now turns to bearable sorrow, The truths in Biblical passages are beginning to once again take hold.  ‘In this world you shall have tribulations, but be of good cheer.  I have overcome the world; My light shines in the darkness, and the darkness has not overcome it.  Weeping may endure in the night, but joy cometh in the morning’.  When my son beat me to the grave, it was not because God WILLED it.  It was because for him, the Dawn had come.”

This is the key lesson of John.  What God wills is Life out of Death.  What did Jesus do in the presence of Mary and Martha when told the news about Lazarus?  Jesus wept.  This is the compassionate nature of God.  God doesn’t just see from far away our pains and sorrows.  He is WITH us in our sorrow.

MOLESKIN:
Prayers for those who were affected by the Nashville school shooting earlier in the week. Prayers for Title 9 as he looks for other career opportunities.
ANNOUNCEMENTS:
FORGE! growth week-end, end of September.  Haw Ridge and Hardship Hill coming up!

0 Expectations

F3 Q – 3.25.23

  • Asylum Daybreak
  • 7am – 8am
  • Theme: Expectations

[ The Scene ] 

  • Rainy (stopped a little before 7am)
  • 60s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs? – 1! EH’d by Voltage

[ Warm o Rama ] 

  • SSH – 10×4
  • Baby Arm Circles – 10×4 F + B
  • Windmill – 10×4
  • Rockette – 10×4
  • Twisty – 10×4

[ The Thang ] 

(1) Square Pyramid 

  • 4 corners of the parking lot 
  • 4 rounds or 4 times at each corner
  • R1: 25 reps across the board 
  • R2: 50 reps across the board 
  • R3: 75 reps across the board 
  • R4: 100 reps across the board 
  • All on a 1-count
  • Moving counter-clockwise 
  • C1 – Calf raises 
  • C2 – Chest presses
  • C3 – Squats
  • C4 – Incline merkins

— Mosey to NewPav —  Legs

  • There and back again 
  • NewPav: Squats, Lunges, Step Ups
  • 10 reps each (1-count)
  • Do all 3 Xs
  • Run a lap around the island
  • Rinse and repeat – 3 rounds total

— Mosey back to the AO — 

[ Mary ] 

(1) Down + Backs

  • Skips
  • Side-shuffle
  • Open-chest lunges

(2) SWS

[ COT ]

  • # off – 16
  • Name o Rama – Veggie, Jumbo, Pluto, Voltage, Crawdad, Q-Bert, High-Heels, Choir Boy, Swimmies, Abacus, Lillydipper, Pele, Glamper, Curveball, Steam, FNG
  • FNGs – 1 – Parcore
  • BOM

Expectations – Luke 10:38-42

I came into this week with a lot of expectations, spoken and unspoken. I would imagine that you did as well. And to be honest, it’s been a really tough week when it comes to my expectations. Expectations professionally, personally, and relationally. I think one of the best stories on expectations in the Bible comes from Luke 10:38-42, the story of Martha and Mary. I’ve included it below.

What you see in this passage of scripture is a lot of what we go through in life: missed expectations, met expectations, exceeded expectations, and how we respond to these. In this story you see three responses (based upon expectations)

  1. Martha’s response
    1. Lord don’t you care?
    2. Don’t you see me?
    3. Don’t you see all this work I’m doing to prepare for you and others?
    4. Tell her (Mary) to help me. She should be helping me! (I have expectations for her, don’t you see that?)
  2. Mary’s response
    1. Sitting at the feet of Jesus, taking in every word He said
  3. Jesus’s response
    1. I see you. I care deeply about you. I care about your expectations.
    2. I also care about Mary sitting at my feet desiring to abide in my as I abide in her.

Marha is not wrong for completing tasks, working, and preparing, and Mary is not lazy for sitting at the feet of Jesus.

Did you know you can have expectations of yourself, of others, and of Jesus. Whether you realize it or not.

A couple of questions to think about

  1. Where does this story find you right now, in your season of life?
  2. Where do you find yourself in this story?
  3. What expectations do you have of yourself, others, and Jesus?

Regardless of what your expectations are, and how you respond, Jesus wants to be invited in and wants to meet you right there – in your missed, met, or exceeded expectations.

Her sister, Mary, sat at the Lord’s feet, listening to what he taught. There is only one thing worth being concerned about. Mary has discovered it, and it will not be taken away from her.” As Jesus and the disciples continued on their way to Jerusalem, they came to a certain village where a woman named Martha welcomed him into her home. But Martha was distracted by the big dinner she was preparing. She came to Jesus and said, “Lord, doesn’t it seem unfair to you that my sister just sits here while I do all the work? Tell her to come and help me.” But the Lord said to her, “My dear Martha, you are worried and upset over all these details!

  • Luke 10:38-42 https://my.bible.com/bible/116/LUK.10.38-42