F3 Knoxville

Tag: Iceman

Keeping it in the shade

THE SCENE: 93, hotter than the devil’s armpit
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, variable speeds

Cherry pickers

Imperial Walkers x 10

Merkins x 10

THA-THANG:
Mosey across street to Saturday morning AO and get a CMU for each Pax.  Place CMU’s in the shade along edge of parking lot.

Pax is to run to other end of parking lot, do one of the exercised listed below, then run to the CMU pile and do 30 curls, then repeat until all exercises are completed.

Round 1 – 30 CMU curls

4 Exercises

  • 20 merkins
  • 20 CDD
  • 20 BBS
  • 20 Squats

Round 2 – 30 CMU OH Press

4 corners

  • 20 merkins
  • 20 CDD
  • 20 – BBS
  • 20 Squats

10 Merkins

Mosey to the concessions stand and partner up for Dora.

100 Hand release merkins

200 Decline Merkins

300 Step Ups (single count)

Partner runs back to the parking lot and does 3 burpees

Mosey to CMU pile still in the corner and still in the shade.

25 CMU Curls

CMU OH Hold while we put the CMU’s away

MARY:
Ring of fire Merkins.  Started at 5, then went to 10.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Personal relationships are more important than knowledge.
MOLESKIN:
It was too hot to be in the sun so we modified and kept everything in the shade as much as possible.
ANNOUNCEMENTS:
9/14 Trucking to the Pound CSAUP.  T-shirts will be available for order soon.  Must act quickly

November is Brolympics.  Beer ruck, picnic, competition.

A Lesson in Humility

THE SCENE: High 80s, more humid than the past few days, light breeze and some clouds made it almost bearable
F3 WELCOME & DISCLAIMER Check.
WARM-O-RAMA:
The initial plan of 40 burpees was scratched by the PAX’s generosity in donating to a certain cause.

20 Side Straddle Hops (4-ct), in cadence, 10 Copperhead lunges/ 10 Copperhead squats/ 10 Steve Earles/ 10 Copperhead Merkins (all 4-ct, IC), 10 Windmills

THA-THANG:

Mosey to Stop sign at northeast corner of circle drive, 20 Rocky Balboas on the curb (4-ct).  Mosey to CMU pile

  • Battle buddy up.  Grab CMU, 1 per pair
    • Partner does modified suicide (HOP to first cone, run back, BEAR CRAWL to second cone, run back, BERNIE SANDERS to third cone, run back), while partner does the following (additive between partners) with CMU:
      • 100 of each: SQUATS, ROWS, CURLS, OVERHEAD PRESS, TRICEPS PRESS

Mosey to base of Cardiac

  • Cardiac PYRAMID :
    • Run to first turn of Cardiac and back
      • 10 Copperhead Squats
      • 10 Copperhead Squats, 10 Mountain Climbers (2-ct)
      • 10 Copperhead Squats, 10 Mountain Climbers, 10 Shoulder Taps (2-ct)
      • 10 Mountain Climbers, 10 Shoulder Taps
      • 10 Shoulder Taps
    • Lunges until 6 catches up.
    • Run up Cardiac, at each turn do 5 Burpees. At Top, do 5 Burpees and 20 bench dips.

Mosey to where path intersects parking lot:

  • 20 BBS/20 LBCs/20 American Hammers (2-ct) (OYO)

Mosey to tree/shaded area at stop sign where we did the Rocky Balboas

  • 20 BBS/20 LBCs/20 American Hammers (2-ct) (OYO)

Mosey to AO.

MARY:
No time for good ol’ Mary.

COUNT-OFF & NAME-O-RAMA
15 strong, including Gobbler (untagged) and FNG Deuce.
CIRCLE OF TRUST/BOM:

I’ve always been a bit of a perfectionist, but particularly when it comes to sports.  Everyone says “I like to win” or the reverse, “I hate losing”, but I tend to take that to another level.  It’s gotten a bit better as I’ve gotten older, but I still have an incredibly hard time moving on when I lose or fail at something competitive.  I was playing in Steam’s kickball charity tournament last week, and we lost a tight game that I felt we could have won if I had just sold out and dove for a ball in the outfield and made the catch, or gotten a “hit” when I was up with two outs and the bases loaded.  It bothered me the rest of the day and all night.  Had a hard time sleeping.  Now, this was not the Super Bowl, the World Series, or an important match in any way, shape or form… This was a CHARITY. KICKBALL. TOURNAMENT., but I still thought I let the team down.  When I was in college, I seriously considered going to a sports psychologist, because if my team lost at anything, whether it was soccer, basketball, or even if it was just playing darts at the bar, I felt it was my fault, and would go into a deep, intense funk.  And when this happens, I try to tell myself, “It’s just a game”, but that never works for me.  Almost nothing does.

The only thing that helps is if I take a deep breath, I consider how lucky and fortunate I am to have the gifts that God has given to me in my life, and to consider how %^&*$!! ARROGANT it is to get mad when things don’t go my way.  We’re human.  We’re flawed.  We fail. Grow up and deal with it.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed.  I’ve failed over and over again in my life.  And that is why I succeed.” Michael Jordan

Philippians 2:3-10 – (Writings from the apostle Paul, who is asking his readers to turn the focus from themselves to others.  Humbling, self-sacrificing lives leads to exaltation from God).

Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, 4 not looking to your own interests but each of you to the interests of the others. 5 In your relationships with one another, have the same mindset as Christ Jesus: 6 Who, being in very nature God, did not consider equality with God something to be used to his own advantage; 7 rather, he made himself nothing by taking the very nature of a servant, being made in human likeness. 8 And being found in appearance as a man, he humbled himself by becoming obedient to death– even death on a cross! 9Therefore God exalted him to the highest place and gave him the name that is above every name, 10 that at the name of Jesus every knee should bow, in heaven and on earth and under the earth

Paul frequently addressed Jesus as divine.  Paul is pointing out that Jesus could have pulled out the “God Card” and demanded that every person grovel at his feet, but instead of treating others as his servants, he himself becomes a servant to the people.  He lived among us, suffered our mortal pains, came to this world in a humble way, and left it suffering a horrible, humiliating death on the cross. We have no right to wallow in self pity when we fail, or when we fall short in how we perform.  We try our best, we give every effort to succeed, but when we fail, we must accept it with grace, learn from it, and move on.  I will continue to try to take this lesson to heart.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Third F this Saturday, with the convergence at Big Ball at 7:00 AM and 3rd F afterwards at 8:30 AM.

Happy Birthday, America! With fireworks and beat downs- 1776 Challenge

THE SCENE: It’s July, so warm and humid!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Begin with a bang!  Fireworks provided by Code Brown while we warm up with SSH x 50, Squats x 50, Moroccan Nightclubs x 50 and Overhead claps x 50.
THA-THANG:

Despite the Q’s best efforts to plan out a very organized workout to get everybody to Patriot or American Eagle status, things fell apart rather quickly as the PAX finished things at different intervals and moved on to the next exercise.  In the end, we all completed the 1776 challenge, with 4 PAX (Swimmies, Gobbler, Trolly, and Cheatsheet) doing double time and finishing the American Eagle.  Everybody else became Patriots today.  We broke up the pull ups.

Everybody started the mile run together.  Everybody gathered around the flag at the Pavalon together for flutter kicks and plank jacks, and everybody finished together with the bear crawl to the flag and burpees.

MARY:
None today!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1.  When our founding HIMS adopted the Declaration of Independence, Benjamin Franklin famously said “we must all hang together, or we will surely hang separately.”  There is a lesson here for us today.  We cannot and should not battle alone.  Rely on your brothers and in turn, support them as well.  Great things can be accomplished!

2.  The Declaration of Independence established a new nation built on the idea that “all men are created equal,” that we have the right to pursue our happiness (not the same as the right to be happy!).  As Abraham Lincoln noted almost 90 years later, that a country could be so formed and survive was not a sure thing.  And we have not, as a country, lived up to that idea.  But what makes our country special among all other nations is that we continue to strive toward that idea.  F3 is dedicated moving this country forward toward that very idea.
MOLESKIN:
4 American Eagles, including an FNG (welcome Gobbler!) and 8 Patriots today!
ANNOUNCEMENTS:

Be a Sheep, Not a Goat

THE SCENE: Sunny and give-me-a-breeze-because-it’s-90-degrees-oh please oh please Hot, around 90 degrees
F3 WELCOME & DISCLAIMER  Check.  I may not have clarified I’m not a professional. But I am not.
WARM-O-RAMA:

30 Side Straddle Hops (4-ct), in cadence, 10 Cherry Pickers (4-ct), in cadence, 20 Imperial Walkers (4-ct), in Cadence, 10 Baby arm circles forward/backward, Little of This and That, 10 plank jacks (4-ct) in cadence (had to add these on waiting for Hooker to dress himself… insert eye roll here)

THA-THANG:

Mosey to random shady area south of Admin Building before Chapel

  • Mucho Chesto #1: 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right.

Mosey to Chapel

  • CHAPEL 7’s
    • Part 1: Mountain Climbers (4-ct)/Bench Dips
    • Part 2: Froggie Squat Jumps/Decline Merkins

Mosey to big tree outside of chapel that had a sort of circular shade pattern.

  • Catch Me if You Can!
    • Partner up. One partner Burpee Broad Jumps around perimeter of shade.  Other partner does 10 LBCs and then GORILLA RUNS to catch up.  Then partners switch. 3 minutes.  Rinse and repeat, except with Lunges and Bear Crawls.

Mosey to CMU pile.

  • DORAS
    • Use same partners as before. One partner DUCK WALKS ½ way then sprints to end of parking lot, does 3 merkins, then sprints and switches.
      • 100 curls (Q pulled up lame with a tight calf here.  Dang!!)
      • 100 overhead press (RIP to the CMU that Tank dropped.  We all pitched in on the punishment burpees)
      • 100 triceps (didn’t have time for these last two)
      • 100 squats

Mosey to start of Dragon Tail

  • Mucho Chesto #2, 1/2 reps: 5 x Merkin / 5 x Wide Merkin / 5 x Diamonds / 5 Stagger Merkin Left /5 Stagger Merkin Right.Mosey to monument up the Dragon’s tail
      • 20 American Hammers

Mosey to AO

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
10 HIMs, J-Lo not tagged
CIRCLE OF TRUST/BOM:

Certain current events in the news have been disturbing to me, and I felt the urge to recite this Bible verse that contains some sentiments that I feel we need to be reminded of collectively as a society.

Matthew 25 verses 1-13, Parable of the Sheep and Goats

“But when the Son of Man comes in his glory, and all the holy angels with him, then he will sit on the throne of his glory. Before him all the nations will be gathered, and he will separate them one from another, as a shepherd separates the sheep from the goats. He will set the sheep on his right hand, but the goats on the left. Then the King will tell those on his right hand, ‘Come, blessed of my Father, inherit the Kingdom prepared for you from the foundation of the world; for I was hungry, and you gave me food to eat. I was thirsty, and you gave me drink. I was a stranger, and you took me in. I was naked, and you clothed me. I was sick, and you visited me. I was in prison, and you came to me.’

“Then the righteous will answer him, saying, ‘Lord, when did we see you hungry, and feed you; or thirsty, and give you a drink? When did we see you as a stranger, and take you in; or naked, and clothe you? When did we see you sick, or in prison, and come to you?’

“The King will answer them, ‘Most certainly I tell you, because you did it to one of the least of these my brothers, you did it to me.’ Then he will say also to those on the left hand, ‘Depart from me, you cursed, into the eternal fire which is prepared for the devil and his angels; for I was hungry, and you didn’t give me food to eat; I was thirsty, and you gave me no drink; I was a stranger, and you didn’t take me in; naked, and you didn’t clothe me; sick, and in prison, and you didn’t visit me.’

“Then they will also answer, saying, ‘Lord, when did we see you hungry, or thirsty, or a stranger, or naked, or sick, or in prison, and didn’t help you?’

“Then he will answer them, saying, ‘Most certainly I tell you, because you didn’t do it to one of the least of these, you didn’t do it to me.’ These will go away into eternal punishment, but the righteous into eternal life.”

MOLESKIN:
Prayers for several PAX who have family members who are going through health issues, and praise for some news of recovery for several as well.
ANNOUNCEMENTS:
Fourth of July F3/FiA parade news (check Cap’n Crunch’s email) and Goliath at the Gorge mud run/obstacle course near Johnson City in late October.  F3 Knoxville is coordinating with other F3 groups and the organizers to get an F3 discout, arrange some fellowship options, and perhaps volunteer.

Give In To God

THE SCENE:  Sunny and humid, temps in 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Iron Mikes (four count), 10 Windmills, 10 Twists, 10 Cherry Pickers
THA-THANG:
Mosey to stop sign at southeast corner of the Admin Bldg.  20 Hello Dollies.

Mosey to parking lot near Area 54.  20 American Hammers.

Mosey to Cones that will be in grass on others side of the street from parking lot near Area 54.  The cones will be set up in four corners.  We will be going to each cone by the following methods and doing the following exercises:

  • Cone 1:  20 Merkins.  Bernie Sanders to Cone 2.
  • Cone 2:  20 Big Boy Sit Ups.  Grapevine, right foot in lead, to Cone 3
  • Cone 3:  20 Carolina Dry Docks.  Sprint to Cone 4.
  • Cone 4.  40 Baby Crunches.  Grapevine, left foot in lead, to Cone 1.+
  • Rinse and repeat two more times.

Mosey to shaded area on perimeter trail that is near the North Shore Gate Entrance to park.  20 Buzz Saws.

Mosey down perimeter trail to bottom of Mt. Everest.  20 Hello Dollies. 20 Merkins.  20 Big Boy Sit Ups.

Run up Mt. Everest to street in front of Admin Bldg.

We will run in a counter-clockwise square doing the following exercises at the following locations:

At Bat House:  Do 20 Star Jumps then run down steps.

At grassy area at bottom of steps:  20 Carolina Dry Docks then run to tree grove below summit of Mt. Everest.

At tree grove:  10 Burpees then run to top of Mt. Everest.

At top of Mt. Everest:  20 Big Boy Situps

Mosey to wall on other side of street from Admin Bldg parking lot.  We will pair up into two man teams.  While one partner does 20 dips at wall the other partner does merkins.  Then partners trade places.  Rinse and repeat.

Mosey to AO.

MARY:
20 Buzz Saws, 20 Pickle Pounders, 15 Shoulder Taps, 20 Merkins
COUNT-OFF & NAME-O-RAMA
Eleven men, one FNG, Robert Land whom we dubbed “Hot Lips.”
CIRCLE OF TRUST/BOM:
Give In To God

“Never give up.”  “When the going get’s tough, the tough get going.”  ” Go the extra mile.”  “Give 110%.” “When you think you have had enough, find that extra in reserve.”

These are phrases we can relate to in F3.  We are a group of men who encourage each other to push ourselves to our limits so that we can better ourselves in health and as members of society.  These are good phrases and they ring with truth.  To succeed in life we must push ourselves, even when the chips are down. To be true HIM’s we must also sometimes carry others with us along the way.

But as HIM’s who live in a world that has tainted views of what true success is, we must also think on these phrases with discernment.  We must realize that their are exceptions to every rule.  We must learn that it is important to have balance in our lives.  We must see that even Jesus took time to rest and pray.  And, in F3, we must remember that one of our often used phrases is, “Modify!”

As a psychologist, I see people who definitely need to listen to the “don’t give up” types of statements.  I see people quitting jobs just because they had a bad day at work, because a co-worker or boss said something negative to them, because they don’t like getting up on dark and cold mornings.”  This type of attitude leads to defeat, to failure, to depression.

But I have also seen people who are anxious, depressed and miserable because they think they have to hold everything together or else they are failures.  These people are not the “I give up types.”  But they are burning the candle at both ends, failing to “sharpen the saw”, and failing to turn to God and trust in Him at their greatest time of need.  I was watching a television show on Netflix with my wife on Saturday night.  Part of the show focused on an attorney who had been very successful at her job.  She also wanted to be a good mother.  She and her stay-at-home husband were doing the best they could to raise their young daughter and they had also recently adopted a nine-year-old boy who came from a very difficult background and had some behavioral issues because of it.  The attorney was trying to meet the needs of her family and the needs of the job.  She was getting further and further behind because of the many demands facing her.  She had her daughter getting angry at her for missing one of her school musicals (due to job necessities) and she had her employer and clients getting upset at her for making mistakes on the job that she had not made in the past.  She was reaching the breaking point.  In one scene, she has a panic attack in front of her husband, almost fainting, something that had never happened to her before.  Finally, in a critical scene of the show, leaders of the law firm let her know that she has been on track to become a partner in this highly successful firm.  Noting her recent mistakes, they ask her if she is willing to give 100% to the law firm.  She makes an important decision, one that the society she runs with would see as a mistake, as a sign of failure.  She decides to quit the firm.

I bring this up because there will be times in each of our lives when we must choose to give things up.  A great way to recognize this is when we see that we are taking on too much, when our life feels out of balance.  We are not failing when we make the decision to give up in such a case.  We are, rather, choosing something greater.  In the case of the female attorney in the show I mentioned, she chose to spend more time with family.  She could take on a job with less pay so that she could have a better relationship with her daughter and adopted son.

What can we do when we experience ourselves off kilter?  We can pray to God.  Too many times we try to handle things on our own without asking God for direction.  We can also talk to our friends.  God often speaks to us through friends.  In our prayers we may hear that we need to hang in their for a while, that things will slow down, that life will get back to balance.  But we may also hear that it is time to give something up.  We may also see that we have been trying to manage things without God without giving in to Him, allowing him to guide us, freeing ourselves up to give Him control.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.