Hooker – Page 15 – F3 Knoxville

Slopping Through the FakeGloom

December 5, 2017 Lillydipper

THE SCENE: Raining and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees, 10 Cherry Pickers, 10 Windmills, 10 Baby Arm Circles Forward, 10 Baby Arm Circles Backward

THA-THANG:

Mosey to parking lot by South Ball Fields.

We will exercise in the four corners of this parking lot, sprinting between each exercise. The exercises are:

Northwest Corner: 20 Merkens
Southwest Corner: 20 Imperial Walkers
Southeast Corner: 20 High Step Kicks
Northeast Corner: 20 Carolina Drydocks
Rinse and Repeat

Mosey to the Pavilion by South Ball Fields.

Elevens at the picnic tables. Start with 10 Decline Merkens off bench of table and 1 Table Pull Up laying down on ground. End with 1 Decline Merken and 10 Pull Ups. Then do one minute squat with back to wall of pavilion.

Mosey to Dugout Area of Baseball Field

Do as many pull-ups as possible on one hang. Hang for another 20 seconds when done.

Mosey to Park Perimeter Trail and Head East. Then Go North as Trail Turns That Direction. Go about 30 Yards North.

20 Squats

Mosey North Again to Serpentine Sidewalk that Heads West Back to Roadway

Lunge to first light. Sprint next four lights. Lunge to sixth light. Sprint next four lights. Keep doing this in increments of five lights until we get to roadway.

Mosey North on Roadway to Road Block Sign.

20 Ice Skaters by road sign block. Then run up hill to gate at top of roadway. 20 Calf Raises. Repeat.

Mosey The Very Short Distance Back to AO

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

Many men claim they want to be Men of Honor. We almost intuitively know what it means. But as humans we fall short. Authors of novels often create heroes that are incredible examples of Honorable Men. Yet, these same authors fall way short in terms of being the heroes they created in their stories. We could all write a story about an honorable man – we need to try to be the hero that we would create in our own story. Wake up each day giving effort to become the Honorable Man that you yourself have created in your own mind. We begin to do that by:

Making the effort to go to F3 Beat Downs.
Enriching our minds and hearts by attending worship services.
Smiling when we come home to family, even after a hard day when we do not feel like smiling.
Giving credence to the unique wonder of each person we see and talk to.
Place love above money and power.
Do unto others as you would have them do unto you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
3rd F this Saturday, 8:30 AM at Outlook. Do not meet at Asylum for Saturday morning workout. Go to Big Ball instead.

Got It.

December 2, 2017 Lillydipper

THE SCENE: Cloudy, temp in forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Slow Timed Squats, 7 Michael Phelps, Little of This Little of That

THA-THANG:

Mosey to parking lot just south of playground.

Partner up with a buddy. While one buddy does exercises, the other buddy bear crawls to first inlet, hops to second inlet, then runs to end of parking lot and back. The buddies then take places. The exercises that will be done, as a team, while the other buddy runs, are:

100 merkens
100 big boys
100 squats
100 shin raises

Mosey to roadway heading south. Go on roadway as it heads west. About 25 yards from stop sign we will do:

20 Box Cutters

Mosey to stop sign. Then mosey on road going north toward Admin Bldg. At next stop sign that is southeast of Admin Bldg,, head north up road that goes to Admin Bldg. parking lot. Just past the stop sign we will do:

20 Hello Dollies

Mosey to boulder pile by Admin Bldg parking lot. Each man picks up a cinder block weight boulder. We will do the following exercises with the boulders:

20 Overhead Presses
20 Curls
20 Twists with boulder held out like a steering wheel
20 Squats
Rinse and Repeat

Mosey to grove of trees part way down summit of Mt. Everest. We will do the following exercise at various points located on a counter clockwise circle

At grove of trees: 5 Burpees Then run to top of Mt. Everest
At top of Mt. Everest: 10 Big Boys. Then run to bat nest pole by stairs to left of roadway.
At bad nest pole: 20 Star Jumps. Then run down stairs to grassy area below.
At grassy area at bottom of stairs: 30 Squats. Then run south to grove of trees on Mt. Everest.
Repeat three more times.

Mosey back to AO.

We will do following exercises:

20 Pavement Pounders
Boat Canoe Routine
20 American Hammers
20 Second Relax and Look at the Sky
COUNT-OFF & NAME-O-RAMA
12 men. One of them was FNG: Travis Truitt who now has F3 name of “On Tap.”
CIRCLE OF TRUST/BOM:
As men, some of us have anger issues frequently, while most of us have anger issues at least some of the time. We must learn to control our anger. Anger is not a bad thing in itself. It tells us something is wrong. We need to logically fix what is wrong, go to others for help, or pray to God about the matter. What we don’t need to do is become hostile or lose control of our emotions. Through prayer and truly asking God to work with us, we can overcome anger issues. We can also go to our brothers if we have an anger issue and ask for their guidance and help.ANNOUNCEMENTS:
3rd F at Outlook on December 9, 8:15 AM to 9:00 AM, immediately after Saturday Morning Workout at Big Ball. Special Workout tomorrow in Mechanicsville at 2:00 PM , leading youth living near that area. See announcement on group me.

Kill the Turkey

November 26, 2017 Elvis

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)

THA-THANG:

Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

SSH x30 seconds. Rest 30 seconds.
Squats x30 seconds. Rest 30 seconds.
Burpee x30 seconds. Rest 30 seconds.
Merkin x30 seconds. Rest 30 seconds.
BBS x30 seconds. Rest 30 seconds.
Sprint Everest…all the way up.
Plank at the top. Mosey back to base of Everest.
Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1^st exercise. 2^nd Pax on line 20 yards away doing second exercise. 3^rd Pax runs from 1^st to 2^nd and switches with 2^nd Pax who then runs. AMRAP 3 Minutes per round.

SSH + Squats
Calf Raises + Lunges
Peter Parker + Sundials
Mountain Climbers (or Merkins) + Hello Dolly

MARY:
5 minutes of Dealers Choice.

COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.

Barkley Returns!

November 13, 2017 Mogul

THE SCENE: 48 Degrees with a slight breeze. Very Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Cherry Pickers IC x 10

2. Baby Arm Circles IC 10 front and 10 back

3. SSH (aka Jumping Jacks LOL) IC x 10

4 Imperial Squat Walkers IC x 10

5. Lap around the AO x 1
THA-THANG:
Mosey towards gate to start Barkley.

Stopped half way to start of Barkley and did 10 burpees OYO

We did three loops of the Barkley. Each lap had 4 stations.

Round 1: Station 1 – 20 merkins, Station 2 – 20 curls with rock and 20 rows with rock, Station 3 – 20 Carolina Dry Docks, Station 4 – 20 Dips

Round 2: Station 1 – 30 Starjacks, Station 2 – 30 rock squats, Station 3 – Reverse lunges x 15 each leg, Station 4 – 30 Monkey Humpers

Round 3: Station 1 – 40 LBCs, Station 2 – 40 Hello Dolly’s, Station 3 – 40 American Hammers SC, Station 4 – 40 Flutter Kicks 4 count

Finishers rotated through 15 shoulder taps, 15 squats and 15 big boys until pax finished.

Mosey back to AO.

MARY:
Coolio led the group in American Hammers to finish out the workout.
COUNT-OFF & NAME-O-RAMA
34 PAX today including 2 FNGs. Nicholas Generaux (Ponder) and Anderson Olds (Tinder)
CIRCLE OF TRUST/BOM:
Share today about working in faith. It is easy to think about achieving in terms of oneself. I did this or I did that and this happened or that will happen. But just like the farmer who plants we cannot control the out come…only God can. We must work in faith for God!
MOLESKIN:
None today
ANNOUNCEMENTS:
Tank and Tinder shared about an F2 event for inner city kids on December 3rd. Tank has details.

Working Off The Candy

November 2, 2017 Lillydipper

THE SCENE: Partly cloudy. Temperature about 70.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops
15 Imperial Walkers
10 Burpees
10 Windmills
10 Slow Timed Squats
THA-THANG:

Mosey to Grassy Area below Stop Sign at Southeast Corner of Admin Bldg. Do 20 Hello Dollies, 4 count

Mosey to Outdoor Chapel. Then do elevens starting with one Mountain Climber (4 count) at one end of chapel and ten Decline Merkens from stage to floor on the other end of the chapel.

Mosey to soccer field by baseball diamonds near playground. Each man does suicides from one end of field to other, stopping to do ten Merkens each time he come backs to starting line. Then he will repeat above but do ten Big Boy Sit-ups each time he comes back to starting line.

Mosey to Flag Pole by Baseball Fields. Each man will do, at own pace, the following:

20 American Hammers (4 count) at Flag Pole
20 Bench Jumps at Playground Benches
20 Pull Ups at Baseball Dugout or as many as possible and hang for 20 seconds
20 Ice Skaters (4 count) on grass at south side of pavilion
Repeat above

Mosey to Stop Sign at Northeast side of Admin Bldg. Do 20 Hello Dollies, 4 count

Mosey Back to Base Camp

MARY:

COUNT-OFF & NAME-O-RAMA
Seven men
CIRCLE OF TRUST/BOM:
We often worry about the details of our day, about possible mistakes or threats, or about getting things perfect or “right.” Such worries can actually hurt our performance. Try reading a chapter from a book where you must remember every word you read. You can get so caught up in the memorization that you lose the message the author is trying to convey. When we worry about details, about getting things right, about possible mistakes, we not only hamper our performance but we lose focus on the glory of God’s world that is right there in front of us. Jesus told us to leave our worries to God. Focus on God and His glory, not on worries.
MOLESKIN:

ANNOUNCEMENTS: