Lebowski – Page 11 – F3 Knoxville

Three Strands Ain’t Easily Broken

November 28, 2021 Steam

F3 Q — 11/27/21

AO: Asylum (Saturday)

0700 – 0800

[ The Scene ]

40s
Sunrise at 7:10am
Cold, but character building

[ 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
- If you need to modify anything that we do this morning feel free to do so! But push yourself and the men around you, they deserve it and so do you!

FNGs?

[ Warm o Rama ]

SSH — 20×4 IC

Rockette: 10×4 IC

SSH: 20×4 IC

Imperial Walker: 10×4 IC

SSH: 20×4 IC

Merkin: 10×4 IC

SSH: 20×4 IC

Squat: 10×4 IC

SSH: 20×4 IC

[ The Thang ]

(Mosey to the playground)

(1) 13s

Playground: 12 box jumps/step-ups

Pavilion: 1 incline merkin

Rinse and Repeat (11+2, 10+3, etc)

When you’re done — flutter kicks right here in the center

(10 count or so)

(Mosey to The Island)

(2) Island Hopping

Battle Buddy Up

4 stopping points around the island
- (1) Top and Bottom
  - Battle Buddy BBS – 10 each
- (2) Sides
  - 4 count Merkins — 10 together

Rinse and repeat for a total of 2x around the island

When your BB team gets done, pickup with another BB team as they finish

(10 count or so)

(Mosey to The 3 Strands)

(3) The 3 Strands

Break into teams of 2 or 3
Each of the 3 strands has a start (L) and finish (R) point (where the trail starts and where the trail ends)
Each team will do all 3 of the strands, 1 at a time.
When you’re done with 1 strand, execute 1 burpee before moving on to the next one

Strand 1 (Grassy)
- Start: 25 Carolina Dry Docks (1ct)
- Finish: 25 merkins

Strand 2 (Mulchy)
- Start: 25 LBCs (1ct)
- Finish: 25: Reverse crunches (1ct)

Strand 3 (Woodsy)
- Start: 25 Squats (1ct)
- Finish: 25 Iron Mikes (1ct)

(Mosey to the AO lot)

[ Mary ]

(4) ATM Withdrawal + Deposit

We’re doing a regular ATM — CASH OUT
15×4 shoulder taps
10×4 slow merkins
10 fast merkins

SWS (Stretching With Steam)

Light stretching infused with motivational insights, with Steam

[ COT ]

# off — 15

Name o Rama

FNGs

“Training For Battle & Maintaining Defense Systems”

“Blessed be the Lord, my rock, who trains my hands for war, and my fingers for battle; he is my steadfast love and my fortress, my stronghold and my deliverer, my shield and he in whom I take refuge, who subdues peoples under me.”

‭‭Psalm‬ ‭144:1‬-2 ‭ESV‬

“Though one may be overpowered, two can defend themselves. A chord of three strands is not easily broken.”

Ecclesiastes 4:12

“We ought not to receive so great a boon as strength to resist evil, to defend truth, and to conquer error, without knowing who gave it to us, and rendering to him the glory of it. Not only does Jehovah give strength to his saints, but he is their strength. The strength is made theirs because God is theirs. God is full of power, and he becomes the power of those who trust him. In him our great strength lieth, and to him be blessings more than we are able to utter. It may be read, “My Rock;” but this hardly so well consorts with the following words: “Which teacheth my hands to war, and my fingers to fight.” The word rock is the Hebrew way of expressing strength: the grand old language is full of such suggestive symbols. The Psalmist in the second part of the verse sets forth the Lord as teacher in the arts of war.

If we have strength we are not much the better unless we have skill also. Untrained force is often an injury to the man who possesses it, and it even becomes a danger to those who are round about him; and therefore the Psalmist blesses the Lord as much for teaching as for strength.

Let us also bless Jehovah if he has in anything made us efficient. The tuition mentioned was very practical, it was not so much of the brain as of the hands and fingers; for these were the members most needful for conflict. Men with little scholastic education should be grateful for deftness and skill in their handicrafts.

To a fighting man the education of the hands is of far more value than mere book learning could ever be; he who has to use a sling or a bow needs suitable training, quite as much as a scientific man or a classical professor.

Men are too apt to fancy that an artisan’s efficiency is to be ascribed to himself; but this is a popular fallacy. A clergyman may be supposed to be taught of God, but people do not allow this to be true of weavers or workers in brass; yet these callings are specially mentioned in the Bible as having been taught to holy women and earnest men when the tabernacle was set up at the first. All wisdom and skill are from the Lord, and for them he deserves to be gratefully extolled.

This teaching extends to the smallest members of our frame; the Lord teaches fingers as well as hands; indeed, it sometimes happens that if the finger is not well trained the whole hand is incapable.”

Charles Spurgeon

“Such strange creatures are human beings, that if a number of them are kept in peaceful association under the leadership of any one of the Lord’s servants, he is bound to bless God every day for the wonderful fact. The victories of peace are as much worthy of joyful gratitude as the victories of war. Leaders in the Christian church cannot maintain their position except as the Lord preserves to them the mighty influence which ensures obedience and evokes enthusiastic loyalty. For every particle of influence for good which we may possess let us magnify the name of the Lord.”

Charles Spurgeon

Big Mac Burner

November 26, 2021 Rainbow

THE SCENE: 34 degrees with a bit of fog. A beautiful Thanksgiving morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, to the curb for tie fighters x10 4ct left and right sides, mosey down to other end for tempo mericans x10 and mountain climbers x10, mosey back for 4ct imperial walkers x10, mosey back down parking lot for 10 burpees OYO
THA-THANG:
Start at the pavilion for 3 rounds of 20 table rows, 20 dips, and 20 standing calf raises

Mosey to poles next to circus maximus for 5 OH Claps, 5 squats, and 5 Monkey humpers at every pole (10 poles) 4ct flutters waiting on 6

Mosey to Cardiac for 4 cones up and down (2 times) with 5 4ct flutters at every cone

Mosey to front of Asylum for 3 burpees at every other light pole to crosswalk. Tempo mericans wait on 6 then perform 5 burpees OYO because Cheatsheet was late. Mosey up stairs towards overlook.

At overlook partner up for: Partner 1 runs loop while Partner 2 does AMRAP Mericans. Same process for LBC’S

Split in 2 groups for 5 squats at every tree ad lunge in between

Mosey back and circle up.

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
1 Thessalonians 5:16-18
ANNOUNCEMENTS:

You Are Already There

November 20, 2021 Lillydipper

THE SCENE: You Are Already There
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog around the lot, 20 Side-Straddle Hops, 15 Shoulder Taps, 10 Rockettes, 5 Cherry Pickers, 5 Windmills, Michael Phelps, A Little of This and That
THA-THANG:
Men split up into teams of two. We will go to parking lot across the street. Each team gets two bricks. Mosey with bricks to the Caribbean parking lot.

Team runs together around parking lot stopping at every two islands. At each island each partner does five mini-man-makers with bricks. While one partner does the five mini-man-makers the other partner does five shoulder taps (both shoulders = 1).

Next, we will do Doras with the bricks. While one partner runs to the cone which is about 40 yards away, the other does the exercises with the bricks. Then partners switch. Each team does the following exercises:

100 Overhead Presses
100 Curls
100 Rows
100 Punches with each hand
100 Wings Up
100 Wings Out
100 Winds Down

Mosey back to the shaded parking lot to drop off the bricks.

Mosey up Mini-Cardiac and then go on perimeter trail to the stop sign at road that lead to Admin Bldg. We will do 20 American Hammers in cadence.

Mosey to bottom of Mt. Everest. We will do the following exercises before running to the top of the Space Needle, then back to the portion of the road in front of the Admin Bldg Parking Lot.

20 Hello Dollies
20 Flutter Kicks
40 Little Baby Crunches

Mosey from Admin Parking Lot to Front Porch of Admin Bldg. We will do 20 Calf Raises on steps then run counter-clockwise on loop that goes through Coliseum Area. On the benches in that area we will do 20 Bench Lifts. Then we will continue to run counter-clockwise around the loop and go back to porch. Rinse and Repeat.

Mosey to AO

MARY:
Bernie and Skip Around the Parking Lot. Ten Jump Squats.
COUNT-OFF & NAME-O-RAMA
17 Men with one FNG whom we dubbed, “Britches.”
CIRCLE OF TRUST/BOM:
You Are Already There

“Though we are incomplete, God loves us completely. Though we are imperfect, He loves us perfectly. Though we may feel lost and without compass, God’s love encompasses us completely. … He loves every one of us, even those who are flawed, rejected, awkward, sorrowful, or broken.”
― Dieter F. Uchtdorf

Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance. (1 Corinthians 13:4-7)

Life is a journey. In that journey, men tend to live it like a quest. The quest is the prize and we are always yearning for something more. And, we tend to tie our self-concept into it. That quest can be a good thing. We tend to grow along the way. But if that quest is not for God, we fall short. We get that worldly thing but will always yearn for something more. More money, a better job, a bigger home, a faster car. Further, if we tie our self-concepts into that quest, we are deceived. Are egos grow too big if we attain the worldly goal or we look at ourselves as failures if we don’t attain it.

Stop to think about life’s purpose. What are we living for? What is it that we are supposed to attain in this life. Brothers, what if we are already there? What if God loves us completely, just as we are. What if we don’t have to win the prize, set the high mark, achieve some kind of standard to have God love us to the very depth of our being? God loves us despite our flaws. God keeps no record of being wronged by us. God is patient, is kind, and never gives up in us, is always hopeful for us, enduring every one of our circumstances and human failures.

If we have that kind of love, we can be satisfied with what we have and who we are. I don’t need the fast car, the mansion on the hill, to eat at the best restaurants.

Having that kind of love, knowing that whatever I do, that I am always favored by God and I am never seen as a failure in his eyes – that gives me the confidence to go out and take risks. Knowing that should give us brothers the confidence to try, fail, and try again. For we may fail, but we are not failures. God is with us. He loves us to the end. We may never achieve our worldly quests. We may fall short of getting that job we want, buying the house we hope for, earning the type of money to give our wives and children the things we long to give them. But we have already attained our heavenly quest. God is there with us already. And if we trust in that, even if we die tomorrow, we have achieved our prize.

MOLESKIN:
Praise for Swimmies who has a daughter due to be born and house about to be closed on for the same day. Prayers for those who are ill or shut in, including Steam’s mother who recently contracted Covid. Fortunately, she is doing well. Prayers for all those who are traveling at Thanksgiving.
ANNOUNCEMENTS:
Christmas Party at Judge Judy’s home on December 11. Thanksgiving workout at Asylum will be at 7 am this Thursday. Asylum and Asylum PM will combine for that workout.

4 Corners and a Hill

November 15, 2021 Rainbow

THE SCENE: Fallish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Disclaimer then first corner of parking lot for 10 tempo merkins, mosey to next corner for 10 tempo Dry Docks, Next corner 10 tempo squats, next 10 4 count flutters

Circle back up for 20 ssh on 4ct, tie fighers left and right x10
THA-THANG:
4 corners of the parking lot perform exercises of merkins, dry docks, jump squats, and 4 count flutter kicks in rep totals of 14,13,12,11 so on to 1. Complete all 4 corners then up little hill for 5 burpees. If circuit is completed ends up being 105 reps of corner exercises and 70 burpees

MARY:
Finished with some american hammers, Mr. Fred Mercury’s and LBC’s
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

Proverbs 16:24

Remember that God has a plan for us. We can’t do it on our own. Give things to him and watch our tongue and how we handle what life throws at us.

Bumps and blocks

November 15, 2021 Hands

THE SCENE: Clear skies, 37 degrees, perfect for a beat down
F3 WELCOME & DISCLAIMER :

WARM-O-RAMA:
SSH, high knees and butt kickers. Did some plank poses, downward dog and 10 tempo Merkins. Then did some Tie Fighters and was ready to roll out of the AO, but then the originator of the Tie Fighter lived up to his name and exited the scene for a few minutes. Out of deference to Code Brown, we hung around awhile and did some Rocky Balboas, Super Marios and bear crawl 360 at the AO. Then we headed out.
THA-THANG:

Bump your partner – Partner up with one CMU. Make your way up the tail of the dragon to the Coliseum. One partner goes ahead with the block and the other does 5 burpees or 10 merkins then runs to catch partner, take the CMU and go ahead while the other partner does 5 burpees or 10 merkins and so on until you both reach the Coliseum.
One partner does AMRAP CMU exercises while the other partner completes a lap around the oval in front of the Admin building. Thrusters, Wood Choppers, Block Swings, Up and Over Merkins, Lying Lat Raise, Alternating Lunges, Curl/Press. There were others planned but we ran out of time.
Bump your partner back to the AO.

MARY:
Heel touches, Curious Dolly’s, O-rings (not Ovaries)
COUNT-OFF & NAME-O-RAMA
19 present

@carnie @CodeBrown @Catgut @Crablegs @Matlock @Fabio @Bunny @Gstring @Fishnet @Doublewide @Pacman @lebowski @bunny @hands

Mall Walkers

@Rainbow @Sawdust @Kentucky @Bluebird @Gibbler @Hottub
CIRCLE OF TRUST/BOM:
Jesus didn’t wait for us to do this or do that before he sacrificed himself for us. Let’s not wait for others to do this or do that before we reach out to them, forgive, help out, serve. Take the initiative. While we were yet sinners, He died for us.
MOLESKIN:
That was a pretty exhausting workout. Shoutout to @Woodshack for teaching me the cmu bump a few years ago. A great way to move a cmu!
ANNOUNCEMENTS:
@Gibbler smells