F3 Knoxville

Tag: Hot Tub

Escalator loops

THE SCENE: 70Ish and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Imperial squat walkers x10
Cherry Pickers x 6

THA-THANG:

Mosey to Parking lot
Escalator loops
First Lap
Corner 1 – 5 Burpees
Corner 2 – add 10 Hand Release Mericans
Corner 3 – add 15 froggy squats
Corner 4 – add 20 LBC’s (4 count)
Second Lap
Bear crawl, lunge, side shuffle, etc.. on corners
Repeat
If you are fast enought to catch up to the main group run to top of cardiac and back. Congrations Edit.
After 3rd lap mosey to Cardiac. Reverse to first turn, bear crawl to second and sprint to top

​MARY:

Box Cutter X10
Captain Thor ring of fire

​COUNT-OFF & NAME-O-RAMA
25 Pax with 1 FNG
CIRCLE OF TRUST/BOM:

Remember how your words impact others around you. Positive words keep people around you positive, negative words bring you and those around you down.
Ephesians 4:29 NIV
29 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Proverbs 17:27-28 NIV
27 The one who has knowledge uses words with restraint, and whoever has understanding is even-tempered. 28 Even fools are thought wise if they keep silent, and discerning if they hold their tongues.

ANNOUNCEMENTS:
Add you mileage for the distance challenge

Burpee Box Jumps, really?

THE SCENE: Perfect morning – a little cloudy, a little humid, surrounded by HIM’s
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Cherry Pickers x 10
  • Baby Arm Circles (front & reverse) x 10
  • Step-out Merkins x 10
  • SSH x 10

THA-THANG:
Mosey to the Cloud for 3 sets of Burpee Box Jumps (15, 10, and 5 reps respectively) and 3 sets of Tricep Dips (10 reps on the 4 ct. in between the sets of Burpee Box Jumps). Mosey to the Pavalon and grab a bench for 11’s – Bench Rows and Derkins. Mosey up to the rock pile at the Asylum building with some lunges and flutter kicks along the way. Grab a rock – 3 sets of the following exercises (20 reps on the 1 count):

  • Curls
  • Overhead Press
  • Bent Over Rows

Run and touch the stairs in between sets. Added the following core exercises in between sets as well (with rock): 1st set = Flutter Kicks, 2nd = Hello Dolly, 3rd = American Hammers.

Mosey a little more to the paved hill just below the Asylum building for some 7’s, but first we did some punch out Merkins in cadence. Exercises for the 7’s were Squats and Merkins (Squats at the bottom, run up the hill and do Merkins). Bear crawl up the stairs after completion and mosey back to the AO.

MARY:

45 seconds left for AMRAP LBC’s

COUNT-OFF & NAME-O-RAMA
14 strong this morning – 3 FNG’s. Welcome Boomer, Sooner, and Ronaldo. Also in attendance but not showing as “Tags” were Sharkey and Husker

CIRCLE OF TRUST/BOM:

I was recently at a conference where a guy defined being a professional as doing what needs to be done even when you don’t feel like doing it. I can see where that definition would apply, especially in the workplace. But the more I thought about it, the more I realized it related to my everyday life. There are days that I don’t feel like I have it in me to be the husband, dad, or Christian man that God is calling me to be. There are days when I don’t want to shoulder that responsibility, but my family, friends, and brothers are counting on me to “show up” that day. Those are the days when I need God’s strength the most – because left to my own devices, I won’t show up on those days. I won’t be the man that God calls me to be. But thankfully, God will always show up. He will give us the strength to persevere and show us the way on those difficult days.

Loop D Loop

THE SCENE: maybe like 70°. Quite nice really.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Rucked/ran the loop 4 times. 3 sets of PT in between consisting of:

  • Bodybuilders x 15
  • Thrusters x 15
  • BBS (with ruck on chest) x 15

After the 4th loop we ran up and touched Trader Joe’s. Then we went from the bottom parking lot up to the third and back around.

MARY:

  • Ruck up Flutters x 25
  • Armstrongs (no ruck) x 25
  • Captain Thor (led by Woodshack) x 5:20

COUNT-OFF & NAME-O-RAMA
7 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
Excited for Red Wings!
ANNOUNCEMENTS:

The Route 66 to Everest

THE SCENE: A warm, humid, and classic Knoxville, TN morning. Mid 70’s.
F3 WELCOME & DISCLAIMER:  Check yo’ self before you wreck yo’ self.
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x 10 IC
BBS x 10 IC
Baby arm circles x 10 IC
THA-THANG:
This morning we took a few trips down Route 66.  PAX were instructed to partner up with someone that they did not know prior to joining F3.
The new park path beside where we park was the starting point for Route 66. Starting at given light pole, there were 10 more light poles up the hill. We started at light pole 1 and did 1 rep of an exercise..then ran to light pole 2 and did 2 reps..etc. until pole 11. Total reps for one circuit = 66.  PAX were also given a discussion assignment for each circuit in order to get to know their partner a little better.
Circuit 1:  Exercise = burpees; discussion = first car
Circuit 2:  Exercise =BBSU; discussion=favorite movie
Jog to different part of trail across parking lots at top of hill and did circuit’s 3 & 4 Route 66 style.
Circuit 3:  Exercise = jump squats; discussion = favorite local restaurant
Circuit 4:  Exercise = merkins; discussion = favorite vacation
After 4th circuit, PAX mosey to bottom of Everest. Sprint to the top of the hill to grab an infamous rock from the rock pile.
Few workouts with the rock (squats & shoulder press IC).
Mosey back to AO and finished with 1 set of starfish crunch abs IC while 6 caught up.
COUNT-OFF & NAME-O-RAMA:
33 PAX (2 FNG): Pringle, Dugger, Big Mac, Worm, Cheat Sheet, Casper, Walkabout, Pac Man, Moneybags, Code Brown, Fabio, Cosmo, Carney, Cat Gut, Ribbed, Bunny, Hot Tub, Umbro, Compost, Dilbert, Repeat, Charmin, Quickbooks, Lights Out, Slim Shady, Possum, Enus, Pusher, Pluto, Guano, Gremlin (FNG), Flopper (FNG), Edit (QIC).
CIRCLE OF TRUST/BOM:
We talk an awful lot about being authentic, real, genuine, etc. But what does that look like? How do we take action in our every day routine of life and live that out with our neighbors, co-workers, friends, and spouse?
The answer is simple really. Take interest in those who around you. Talking with your battle buddy about your first car, favorite movie, restaurant, and vacation was no accident. Of all the conversations from Wednesday morning, why do I remember that Charmin’s first car was a ’83 Subaru 4 door hatchback, and Repeat’s favorite restaurant is Seasons?
When we change up things that are normal, like working out, sweating, breathing hard, not talking, and substitute it with genuine conversation, we remember. It’s novelty. It sticks out like a sore thumb!
Use that model for your every day conversations with the lady in the drive thru window, cashier at the gas station, waitress at lunch, your wife when you get home, your parents when they call you. Take interest in their interests. Instead of “how was your day?” how about.. “What was the most exciting thing that happened to you today?”
When we take interest, we invest in relationships, and life becomes that much more rich.
MOLESKIN:
Prayers were requested and lifted up for Slide Rule’s mother passing and family. Please lift them up in this time of transition with peace, love, and comfort.
ANNOUNCEMENTS:
Make sure you add your miles to the July challenge! Rep it hard from the Asylum.

Pickett’s Charge

THE SCENE:  Sunny and beautiful although humid.  Temps in 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle-hops, 5 Burpees, 8 Windmills, 4 Burpees, 8 Cherry Pickers, 3 Burpees, Plank Lifts, 2 Burpees, 10 Little Baby to Big Baby Arm Circles, Forwards and Backwards, 1 Burpee
THA-THANG:
Mosey to beginning of Dragon Tail.  We will do Route 66 up Dragon Tail starting with one and ending with 11 of the following exercises at each light:

  • Jump Squats
  • Big Boys
  • John Travolta (four count or once with each hand)

Pickets Charge to Road to Admin Bldg.  20 Merkins and 40 Baby Crunches at top of steps.

Mosey to Roadway.

Rest and gander at the beautiful view of the river below.

Mosey to the alley way that goes to the northeast corner of the Admin Bldg.  Go to the pile of bricks that is by a big tree.  Each man pairs up with a partner to do Doras.  While one partner is running to the end of the alley, doing ten decline merkins at curb, and running back, the other partner is working on the exercises.  The exercises are done with a pair of bricks.  Each set of partners will do 100 of each exercise.  The following are the exercises:

  • Overhead presses
  • Curls
  • Behind the neck lifts.
  • 100 Rows with brick in each hand and hand at side
  • 100 Squats with bricks above head
  • 100 Wings Forward
  • 100 Wings Up
  • 100 Wings Down

Mosey to road in front of Admin Bldg.  There will be cones placed on both sides of the road.  Go to each cone and do the exercises listed.

  • Cone 1:  20 Hello Dollies (four count).  Lunge to Cone 2.
  • Cone 2:  20 Bicycle Kicks (four count).  Run to Cone 3.
  • Cone 3:  Bernie Sanders up right sidewalk to Flag Pole.  Run back on other sidewalk.  Run to Cone 4.
  • Cone 4:  20 Dive Bombers.  Hop to Cone 5 which will be across the street and a number of yards to the north.
  • Cone 5:  40 Baby Crunches.  Run to Cone 6.
  • Cone 6:  Run down stairs and up stairs three times, staying to right side.  Run to Cone 7.
  • Cone 7:  20 American Hammers.  Bear Crawl to Cone 8.
  • Cone 8:  20 Squats.

Mosey to AO

MARY:
Stretching exercises.
COUNT-OFF & NAME-O-RAMA
16 men with one FNG.  He is Nathan Chesney whom we dubbed “Swimmies.”
CIRCLE OF TRUST/BOM:
We need to look at time differently when we think of God.

The Greek word “chronos” means time in a quantitative or chronological sense.  Thus, we are speaking of time in the chronos sense when we ask “What time is it?” or say “I don’t have much time left to finish this project.”  The Greek word “kairos” means time in the qualitative sense.  It is not time that can be measured but time that is identified but what happens in it.  We speak of “kairos” time when we say “the time is ripe” or ask “Did you have a good time?”  Jesus spoke in kairos time when he said, in John 2:4 “My hour has not yet come.”  As Frederick Buechner points out, it is in kairos time when the book of Deuteronomy says “there is a time weep and a time to laugh” or says “there is a time to reap and a time to sow.”  (these words were paraphrased in the famous song “Turn Turn Turn” by the Byrds).

When we are caught up (and often miserable) in the pace of the demands of our world (we have phrases for this such as “living by the clock”) we often are not truly enjoying God.  We can feel squeezed by time.  As Henri Nouwen says, time becomes a means to an end rather than moments in which to consider and enjoy God.  In chronos time we can end up believing that the real thing is always yet to come.

Chronos time is important.  We certainly must meet demands and consider the amount of time in which to complete projects.  But we must not forget kairos time.  Thomas Merton said “the Bible is concerned with time’s fullness” the time when the texture and richness of what we are involved in come to be felt and seen.  Time becomes more than what we have to get done.  Time is the experience of all of what life has to give us.

We must work at seeing time in the sense of kairos, not just chronos.  As Henri Nouwen puts it, time from the kairos standpoint “has to do with opportunity, with moments that seem ripe for their intended purpose.”  Nouwen goes on to explain that if we can consider God’s purpose in our experience of time, we can then say, even in difficult episodes, that “something good is happening amid all this.”

So in your days to come, ask yourself “what is God intending for me at this time?”  Whether your experience of a moment is good or bad, ask, “How might God be speaking to me at this moment.  What does God want me to get from this?  What is God wanting to teach me?  Could God be working to help me grow from this difficult experience?  Is God wanting me to share this moment with someone, to learn from another who may have experienced something similar?  Is God wanting me to slow down, to communicate with Him, to pray to Him, to trust Him more, to depend on Him.  Is God wanting to let me know that I am His and that I will be ok?

So, as you move forward, consider time in the sense of the kairos.

ANNOUNCEMENTS:
The eight workout challenge created by Abscess.