F3 Knoxville

Tag: Iceman

Am I my brothers keeper? Yes

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH
THA-THANG:

  • Mosey to Picketts Charge – run to each cone and do 3 Burpees x 8
  • Back to AO for RAW(Ratchet Approved Workout) 10 Stations were set up with coupons. AMRAPs while HIM carries Log up Baby Everest each him to complete two rounds
  • Mosey to tall hill next to the Dragon. Do 7s with BBS AND DIVEBOMBERS
  • Mosey back to AO

MARY: circle up on Six , do 3 American Hammers with jagged pills(protein powder containers filled with sand/water) pass to next him for three rounds, Lay on back w feet six inches and press jagged pills x5 4ct pass to next him for two rounds, tempo BBS X 10

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lesson learned from Cain slew Able Bible verse. We are our brother’s keeper. We all have responsibilities to watch out and help one another.
MOLESKIN:
Special prayer for Code Browns wife while running a 100 mi race. Pray for Iceman and his wedding Saturday
ANNOUNCEMENTS:
collect food for Second Harvest

Durn Curmudgeons

THE SCENE: Sunny, temps in low 70s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank raises, 20 Plank Jacks, 10 Rockettes, 10 Cherry Pickers, 8 Wide Arm Circles Forward and Backward
THA-THANG:
Mosey to stop sign on northeast corner of Admin Bldg.  We will go back on the road that semi-circles around the Admin Bldg stopping at various cones to do exercises.  The exercises at each cone are as follows:

  • Cone 1:  10 Burpees.  Then, Barry Sanders to Cone 2.
  • Cone 2:  20 Big Boys.  Then Bear Crawl to Cone 3.
  • Cone 3.  20 Squat Jumps.  Then Mosey past parking lot to Cone 4.
  • Cone 4:  20 Imperial Walkers (both legs = 1).  Then Sprint to Cone 5.
  • Cone 5.  20 Squats.  Then Hop to Cone 6.
  • Cone 6.  20 Merkins.  Then Mosey to Cone 7
  • Cone 7:  20 Hello Dollies (4 count), 20 Iron Mikes, 20 American Hammers, 20 Dying Bugs, 20 Flutter Kicks

Mosey to Shaded Area near Park Entryway off of Northshore.

40 Baby Crunches

Mosey to Bottom of Mt. Everest.  40 Baby Crunches.  Then run up to top of Mt. Everest.

Rinse and Repeat on the 7 cone run on the road that semicircles around the Admin Bldg.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.
CIRCLE OF TRUST/BOM:
Helping the Curmudgeons of the World

As HIMs we try to help others in our community.  Some folks take our help graciously.  Others do not.  Some people are mighty difficult to help.  I have been giving a number of messages about helping such “hard to help” people.  Helping difficult people, the curmudgeons of the world, is hard.  If we can trust that God is also working with them, it might make it easier for us.  Our efforts may not reap rewards quickly.  Rather, we might be planting a seed that will lead to blossoming that is very slow to come.

Furthermore, we must remember that we are sinners ourselves.  The curmudgeon’s pride, disrespect, and lack of kindness may be sinful but that does not make us somehow superior to the curmudgeon.  In fact, the curmudgeon might be able to offer us something that helps us to grow as humans.

A wonderful illustration of how Curmudgeons can involuntarily be helped by others and help others as well is the book A Man Called Ove by Fredrik Backman.  Ove is a true curmudgeon.  He can be downright rude and cruel to others.  He is 59 years old, has been forced to take retirement, and is pissed about it.  He hates life and wants out of it.  We find out, in the book, that the one person whom he did allow to get close to him was Sonja, his wonderful wife.  She saw beneath his outward stiffness.  But we also learn that Sonja has died of medical causes.

Ove contemplates and tries various ways to kill himself in the book.  But they are foiled by heaven, fate, or crazy people in his life that he just can’t get away from.  Two of those people are Patrick and Parvaneh, new neighbors who back up their U-Hual right over Ove’s mailbox.  Others are an overweight neighbor named Jimmy, a diffident mailman named Adrian, a flamboyantly gay young man named Mirsad, and a crazy cat that keeps on coming around Ove’s house when Ove would like it to go the hell away.  Ove begrudgingly helps each one of these characters (or animals in the book).  He feeds the cat and finally allows it to come into his home.  He helps Jimmy get a job.  He teaches Parvaneh to drive and takes her to the hospital to deliver her baby.  And, these people, also help Ove.  Although he wants out of life, they give him a reason to live.

It isn’t that any of these characters made the choice to help this curmudgeon called Ove or that he sought them out.  Rather, it is through their sloppy, confounding, odd, and downright hilarious interactions and relationships that each character grows – and takes Ove away from the incredible depression that was leading him to try suicide.

So, our interactions with others need not be smooth and on target to derive benefit.  Your attempt to help curmudgeons will be downright difficult and sometimes seem impossible.  But if you can be patient, who knows how God will work in your relationship with the curmudgeon.  You may plant a seed that brings about change.  And, God may work with your relationship in such a way that the doggone curmudgeon actually helps you!

ANNOUNCEMENTS:
Iceman gets married Saturday and Hooker’s wife, Carly, is due with baby in April!  Prayers for the aforementioned.

Anti fragile

THE SCENE: 70s n dry , very dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank hold , merkins , plank hold , Peter Parker’s while giving disclaimer. Bombshelter men do work , even during the disclaimer!

Jog the grinder and back , 10 squats IC , jog again and back, 20 imp walkers IC, jog again and back , imp squat walkers

 

 

THA-THANG:
Mosey next to the playground for DORACIDES,

  • 100 bodybuilders
  • 200 monkey humpers (4ct!)
  • 300 big boys
  • Once done , burpee dans until the 6 finishes
  • w Doracides , p1 is doing exercise while p2 suicides 3 cones w burpees at each cone . 1st cone-1 burp, 2nd cone -2 burps , 3rd cone -3 burps , rum back and switch

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
17 pax
CIRCLE OF TRUST/BOM:

Black swan is a Crazy unexpected disastrous event

What are we:

1. Fragile

2. resilient and survive

3. anti-fragile , be durable and thrive 

Thriving  in the chaos of the unpredictable. 

MOLESKIN:
Let’s strive to be anti fragile ! That does not mean we go beat our chests and become tough guys, so to speak. It means we should prepare / practice to thrive in daily life. Could be a Q you have coming up or that business proposal or family life , etc…  the point is that if we are prepared and fit to thrive in our situation , what ever it may be, we will be able to adapt in a positive way to anything unpredictable.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Groundhog Day

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Windmills x 10
Cherry picker x 10
Arm circles x 10 f/b
THA-THANG:
For cardio between rounds we will run down to the troll bridge and make the loop. MODIFY: Run down to scrap yard and do 10 pull-ups.
At the pavalon OYO:
20 derkins
20 BBS w/ CMU
20 thrusters
20 curls
20 box squats w/ CMU
20 tricep extensions
MARY:
Block hammers x 10 2-count
CMU flutters x 10 4-count
Repeated 4 or 5 times.
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:

“A warrior doesn’t have to be someone who is in the military. It’s an archetype within all of us. We all need to draw upon our warrior when we need to be firm and resolved–when we are clear where we stand and we don’t want to get pushed around. But to be a warrior you need to know where you stand and what your lines of demarcation are. Because if you don’t stand for something you fall for anything. And if you don’t stand for something and some bully comes along–whether that bully is an organization or your dad or your brother or anyone else in the world, then you’re not going to have the resolve to fight back. So the warrior ethos starts with cultivating a personal ethos, which is deep clarity around these questions–What is my purpose in life? What am I passionate about and how am I going to align those? And what are my principles that are going to keep me aligned as I move towards that? And develop a very profound vision of what that looks like for you.”

Mark Divine”

I honestly haven’t really defined my passion and my purpose so I cannot connect the 2. I want to meditate on this and find them.
MOLESKIN:
Most ran the loop and some occasionally modified. I think a couple got 5 rounds in and most 3+.
ANNOUNCEMENTS:

Dirty Dancing

THE SCENE: About 72° and dry, perfect weather for some dancing! 17 PAX total, 1 FNG (Wake Up)
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Little Baby Arm Circles (10)
  • Reverse LBAC (10)
  • Cherry Pickers (10)
  • Booty Bounce Pops (10)
    • In a squat position, knees go out(1), in(2), out(3) and then lift right leg(1), Knees go out(1), in(2), out(3), then lift left leg(2) etc…

THA-THANG:
Setup on the Grinder in a Dora Style workout. Stuck with the dirty dancing theme and listened to the soundtrack during the workout. 3 sets of exercises per round with 2 rounds. Ran a small lap between rounds all completed with a partner. Wrote in chalk at the starting line what the exercises were and how many reps per exercise. Partners had to complete the total amount of reps combined before moving to next exercise.

Round 1:

  • 100 Dry Docks – Lunges to the end of the Grinder and run back
  • 150 V Ups – Crab walk to end of the Grinder and run back
  • 200 Jump and Tucks – Dirty Dancing Crawl to the end of the Grinder with CMU and carry back
    • Dirty Dancing Crawl – Push CMU on ground while listening to Dirty Dancing Soundtrack

Run to road and back around

Round 2:

  • 100 Merkins – Farmer Carry 2 CMUs to end of the Grinder and back
  • 150 Rise and Shines – Karaoke to the end of the Grinder and back
    • Rise and Shine – Similar to put it on the shelf. Take a CMU and make it act like a sunrise and sunset.
      • Single count from one side to the other
      • Also acted as if you were lifting your dance partner as they jumped into your arms
  • 200 Big Boys – Sprint to end of the Grinder and run back

MARY:
Alphabet Mary (A-Z) and Finish on a Superman hold ~45sec
CIRCLE OF TRUST/BOM:
Recently I have been thinking about relationships, both with my wife and with my friends. I once heard some of the best relationship advice I think is out there. “Don’t keep score on favors, just do nice things for each other because you care about them.” My wife is in graduate school currently and she gets tired and exhausted by the end of the day like most of us. Even when we both are sitting on the couch, if she asked if I can get up and get her something, I don’t hesitate. I don’t really know what it is like to be in graduate school but I do know it takes a toll on her. Even tho I am tired too, I care about her enough to jump off the couch and get what she asked. I don’t keep count on how many times this happens because I don’t do it to have her do it for me later. I know she cares about be that when I am having a bad day, she will do the same.

Just do nice things for others because you care about them and because you are a nice person. Don’t do things for others so they will do things for you later. DON’T KEEP SCORE!! IT’S NOT A GAME TO WIN!!
MOLESKIN:
Keep Moses in your prayers on Saturday that him and his soon to be wife have a beautiful, stress-free wedding