F3 Knoxville

Tag: Lillydipper

30 Seconds, Rinse and Repeat

THE SCENE: Sunny and warm, high 80s, thankfully not too humid
F3 WELCOME & DISCLAIMER 

Yep.
WARM-O-RAMA:

– 5 decreasing Motivators (in cadence), 10 Rockettes, 10 Cherry Pickers, 10 Imperial Squat Walkers, Little of this/that

THA-THANG:

  • Mosey to Stop Sign south of Admin building. Do 30 seconds of the following 4 exercises.  Rinse and Repeat.
  1. Plank Jacks
  2. Pickle Pounders
  3. Mountain Climbers
  4. Shoulder Taps
  • INDIAN RUN to new bathrooms. Do 30 seconds of the following 4 exercises.  Rinse and Repeat.
  1. Big Boy Situps
  2. American Hammers
  3. Little Baby Crunches
  4. Flutter kicks
  • Mosey to CMU pile. Get in a circle, every other man has CMU.  Do 30 seconds of the following exercises, then pass the CMU.  If not doing the exercise, then do what’s in parentheses.
  1. Overhead Press (LBCs) (2 minutes)
  2. Curls (Imperial Walksers) (2 minutes)
  3. Rows (merkins) (2 minutes)
  4. Squats (Side Straddle hops) (2 minutes)
  • Mosey to top of Baby Cardiac. Do 3 Burpees and sprint to the top.  Then do 30 seconds of the following 4 exercises.
  1. Froggie Jumps
  2. Lunges
  3. Bobby Hurleys
  4. Smurf Jacks
  • Mosey to road intersection up to Admin building at Stop Sign northwest of building. Do 30 seconds of the following 4 exercises.
  1. Diamond Merkins
  2. Burpees
  3. Carolina Dry Docks
  4. Ranger Merkins (ran out of time for these)
  • Mosey To AO (Bernie Sanders to tree)

MARY:
No time!

COUNT-OFF & NAME-O-RAMA

See Tags, plus J-Lo who isn’t in the system??

CIRCLE OF TRUST/BOM:

ARTICLE: Why Highly Efficient Leaders Fail (Harvard Business Review)

  • One of the key attributes of leaders is the ability to execute and get things done. Whether it’s at work, at church, at home, or in your community.
  • Sometimes leaders who have super high productivity have sacrificed their people-based focus.
  • So the irony is that sometimes High Efficiency makes people less effective leaders overall.
    • They tend to push others around them to the point of burnout.
    • They place unrealistic demands on others, leading to stress and frustration among the team.
    • Their lack of personal relationships can be an obstacle to promotions, as well as costing them in their personal lives.
  • Great leaders balance Task Focus (getting r done!) with People Focus (inspiring, empowering others, etc.) skills.
  • Not just about being efficient, it’s about being effective. Sometimes you have to go slow to go fast.  Take the time to make those personal connections
    • 6 out of 10 of the top differentiators of effective leaders relate to people skills (e.g., listening, developing others, and empowering team members).
    • Highly task-focused leaders can display controlling or perfectionistic behaviors that can alienate others. They also fear letting go of control to others because it might reflect poorly on them if results suffer.

MOLESKIN:
Best wishes to J-Lo during his deployment to Florida.

ANNOUNCEMENTS:
None

Nancy Kerigans, Candy Corns and Round the Clock

THE SCENE: 80’s and Sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

ssh – 20 IC
windmils – 20 IC
ARM Circles – forward
ARM Circles- Back
Left Foot Nancy Kerrigans-
Right Foot Nancy Kerrigans-
Candy Corn – 30
Imperial Walkers – 15 IC

THA-THANG:

Mosey to Bottom Hill
Rock Around Clock – Aligator Style
Partner up
6-12  – 20 merkins IC
in plank position, rotate to 3-9 position
3-9 25  BBS IC
in plank position, rotate to 12- 6 position
12-6 15 diamond merkins
in plank position, rotate to 9 – 3 position
20 Hello Dollys(4 ct)
in plank position, rotate to6- 12 position

Mosey to top of hill by benches

25 dips

Mosey to bottom of hill

11’s Squats

MOsey to Pavillion

11’s Bench pull ups – Bench Step ups

Dips and Merkins

Mosey to Statue

30 second plank

Mosey to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The body is only a garment.

How many times you have changed your clothing in this life,

yet because of this you would not say that you have changed.

Similarly, when you give up this bodily dress at death you do not change.

You are just the same, an immortal soul, a child of God.

~ Paramahansa Yogananda

 

What we have once enjoyed we can never lose; all that we deeply love becomes a part of us. – Helen Keller

 

“It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.”– George S. Patton Jr.

We need to talk about those significant people in your life because they made us what we are, if they are gone, we need to honor the legacy and pass on how they influenced each of us.  Talk to your families about relatives past. It shows respect and honor
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill

Encouragement

THE SCENE: Beautiful day, temp hovering under 70 degrees, blue sky with a few white clouds
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Pinto Twists, 10 Windmills, 10 Cherry Pickers, 7 Baby Arm Circles Forward and 7 Backward, 5 Wide Arm Circles Forward and 5 Backward.
THA-THANG:
Mosey to stop sign at northeastern corner of Admin Bldg.  We will do Twenty American Hammers.  Then we will do the following cone exercises around the roadway that semi-circles the Admin Bldg.  We will sprint to Cone 1 and follow instructions from there.

  • Cone 1:  Ten Burpees.  Then Bernie Sanders to Cone 2
  • Cone 2:  20 Hello Dollies (four count).  Then Hop to Cone 3.
  • Cone 3:  20 Imperial Walkers (both legs = 1).  Then Bear Crawl to Cone 4.
  • Cone 4:  20 Smurf Jacks.  Then Lunge to Cone 5.
  • Cone 5:  20 Squats.  Then Bernie Sanders to Cone 6.
  • Cone 6:  20 Squat Jumps.  Then Grapevine Right to Cone 7.
  • Cone 7:  20 Carolina Dry Docks.  Then Grapevine Left to Cone 8.
  • Cone 8:  40 Baby Crunches, 20 Merkins, 20 Box Cutters, 20 Diamond Merkins, 10 Shoulder Taps (both shoulders = 1).

Mosey down hill by roadway that heads to main roadway coming from entrance gate at Lyons Bend.  We will do elevens starting with 1 Big Boy Sit Up at bottom of hill and 10 Iron Mikes (each leg = 1) at top of hill.

Mosey to Area 51.  We will do 20 Hands Wide Merkins.  Then we will run up the hill to roadway that semicircles the Admin Bldg.  We will go back to Cone 8 and repeat the exercises there.

Mosey back to AO.

MARY:
20 Flutter Kicks, 20 Bicycle Kicks, 30 Side Heel Touches while on Six, 25 Buzz Saws
COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:

1 Thessalonians 5:11 ESV /

Therefore encourage one another and build one another up, just as you are doing.

One thing I appreciate about our F3 brotherhood is how we encourage one another.  I always hear brothers exhorting one another to keep up the good work, to keep pushing.  I never hear brothers criticize other brothers for being too slow, for not keeping up.  We work hard but we do so with a great deal of support.  It works the same way with the time we share from our hearts.  We praise one another when the news is good and are ready to console and wrap our arms around anyone who shares something painful or difficult.  Keep up the good work.  Keep striving to be excellent but keep encouraging one another to reach for excellence.  Men need encouragement and it is the iron sharpening iron aspect of F3 which is one of the truly magical things about our group.  We take that creed seriously and in so doing, we reach out to our fellow man.
MOLESKIN:
Prayers for J-Lo’s recovery from torn meniscus and prayers for co-worker of Sparkler and her husband who was recently diagnosed with colon cancer.
ANNOUNCEMENTS:
Board meeting to prepare for Hardship Hill.  Hardship Hill will be this Saturday.

God Exists

THE SCENE: Drizzling, temps in high 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, Plank Stretches, 10 Rockettes, 10 Cherry Pickers, Michael Phelps
THA-THANG:
Mosey to parking lot by entrance way to Northern Ball Fields.  Go to CMU pile.  Split into teams of two men each.  Each team grabs a CMU.  We will be doing Doras.  Partner One does Bernie Sanders to end of parking lot then sprints back while Partner Two does exercise with CMU.  Then partners switch.  These are the exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats with CMU at chest.

Mosey to Pavilion at Northern Ball Fields.  We will do Totem Pole.  There will be five exercises.  We will do first exercise for 30 seconds.  We will continue to add an exercise each time until we have done all five exercises.  We will then drop the first exercise and go through the exercises repetitively, dropping one each time until we have done last exercise alone for 30 seconds.  Thus, we will do each exercise five times.  These are the exercises:

  • Burpees
  • Hello Dollies
  • Picnic Table Pull-ups.
  • Decline Merkins with feet on bench of picnic table.
  • Squat Jumps

Nest, each man does squat with back against wall of pavilion.  We will hold the squat for 60 seconds.

Mosey to Dragon Fly just past the parking lot directly across the street from the parking lot by the entrance way to the Northern Ball Fields.  We will do Route 66 up the Dragon Fly with the following exercises:

  • Mountain Climbers (4 count)
  • Dive Bombers

Mosey back to CMU pile in the parking lot by the Northern Ball Field Entrance Way.  Each man grabs a CMU.  We will do the following exercises in cadence:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Rows

Mosey back to AO.

MARY:

We will do stretches of right leg and left, then stretches of each arm.

COUNT-OFF & NAME-O-RAMA
10 men, no FNG’s.

CIRCLE OF TRUST/BOM:
In his novel One Hundred Years of Solitude, Gabriel Garcia Marquez chronicles the history of a fictional small town in Mexico called Macondo.  At one point in the novel of plague of insomnia infects the little town and the residents go without sleep.  In the process, they lose they begin to lose their memories.  A main character in the novel begins to write on all types of tiems in the town so that people will not forget what they are.  The people join in to help.  Finally, the people in the town place a sign to it’s entrance way that says Macando.  And, they place an even larger sign in the center of the town that says God exists.  

In his book, The Journey of Desire, John Eldredge said that he laughed at the  above story when he first read it.  On his second reading, he began to understand the significance.  He then thought to himself that he should hang a sign above his own bad that says “God exists.”

The significance is that we humans, even us believers, often forget that God exists.  Oh, we may remember He exists at a shallow level but we forget the existence of God at the deeper, most meaningful level.  We forget that He is our Creator, He is the Great Physician, He is the Loving Father, He is the Alpha and the Omega.  The Israelites were constantly forgetting God.  He delivered them through the Red Sea to escape the Egyptians and days later they were complained about water supply.  When he provided water they complained about food.  He sends down bread from the sky and they bemoan the lack of water again.  They later worship false idols.  They must be reminded again and again about the existence of God.

I find myself doing the same thing.  I may go to church and hear a sermon or sing a hymn that stirs my heart, that reminds me of God’s love for me, that motivates me to climb mountains, to forget my fears, to live for my fellow man.  On Monday morning I awake before going to work and find that I have forgotten everything I learned the day before.

In his book The Satanic Verses by Salman Rushdie, the main character falls from an airplane at the beginning of the book.  No parachute, he just plummets from the sky – and lives!  It is a miracle and he claims that he will always remember the miracle, always be thankful for it.  Yet, as time goes on, he forgets the miracle.

What is it about humankind that leads us to forget the existence of God?  We have these moments where we feel loved by God, saved by Him, grateful and thankful.  Then we forget.  Things happen to us that are miracles and we are amazed by them.  But we forget!  That is why it is so important to make the great HC toward God.  We must keep reading our bibles.  We must keep going to worship.  We must keep meeting with others who are forgetful believers like us and talk about the wonder of God, share in his Glory, so that we remember, so we don’t forget that – GOD EXISTS.
MOLESKIN:
Prayers for guys at Neyland Stadium today and for Crawdad’s father.

ANNOUNCEMENTS:  Hardship Hill on May 18

THE ENDLESS WARM-O-RAMA

THE SCENE:  60s and almost too nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins x30, Air Squats x30, 6inch LBCs x30, Burpees x10, MCs x30, Merkins x30, SSH x30, Flutter Kicks x30,  Burpees x10, Monkey Humpers x30, Merkins x30, Smurf Jacks x30, Pickle Pounders x30, Burpees x10, Freddy M’s x30, Merkins x30, Jump Squats x30, Hello Dollies x30, Burpees x10, Merkins x25.

THA-THANG:
Once nice and loose, .mosey to soccer field for grinder.  PAX performed exercises at each end of field, running to and from continuously while one PAX performs farmer’s carry with two CMUs around entire field.  (Everyone got to do the carry once).  Exercises:

  • Hold Squat 10 sec, do 10 Squats
  • Run to other side
  • Hold 6inch Merkin 10 sec, do 10 Merkins
  • Run back to Start
  • (Repeat at 20 sec, 20 reps and 30 sec, 30 reps)
  • Start over at 10 sec, 10 reps when complete.

MARY:
Mosey to Playground – find a place to hang.  Body Hang on bar x30 Sec, drop and perform Flutter kicks x30; Hang 30 sec, Hello Dollies x30; Hang 20 sec, MCs x30; Hang 20 sec.  Burpees x 21 for UNC Charlotte hero who gave his life to save others.
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
As men, we were created to work.  Since God tasked Adam to tend the Garden of Eden this has been our purpose.  Proverbs 24 reminds us of the pitfalls of laziness.  We can drum up all kinds of excuses as to why those dishes can wait or the laundry can hold off or why you just need a few more hours sleep.  Sleep is blessing, a gift from God but not something we should value so much we live for it, or idolize it. Work hard at everything you do!
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH and other get-togethers coming up. Stay tuned in to Groupme.