F3 Knoxville

Tag: Ma’am

Tabata Together

THE SCENE: Low 40s, drizzle

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
10 reps each exercise, cadence count

    • Horizontal Gators
    • 4 Corners jump around CMU
    • Hip Hop shoulders
    • Squat Jacks

THA-THANG:

Tabata (20 seconds on, 10 sec rest, repeat) 2 minute duration for each exercise

  • Toe taps on CMU
  • Plank Hand Walk over CMU
  • Jump Squat High Knees
  • Crab Hip Thrusts
  • Lizard Hops
  • Plank walk feet over CMU
  • Mosey (jog quarter mile)
  • Crab Kicks
  • Inch worm
  • Plank, elbow to hands
  • Down Dog, alternating hand to foot
  • Sit, shoulder press CMU
  • Mosey (jog quarter mile)
  • Frog Burpees
  • Plank Jacks
  • Supermans
  • V-sits left, middle, right, knee to chest
  • Run in Place, alternating hands to knees and toes
  • CMU Clean & Jerk
  • Could have done 2 to 3 more exercises

MARY:

    • Face down, extend legs and arms hold core off ground
    • Supermans
    • Crab Hip Thrusts
    • Side plank Hip Thrusts
    • On back, ball up to extension
    • Hollow Rocks
    • Hello Dollys

    COUNT-OFF & NAME-O-RAMA: 12 PAX and Laettner, Doug Carswell, forgive me for not starting off correctly. Dont hold it against me and good to meet you.

  • CIRCLE OF TRUST/BOM:

The Falling Man, Esquire article:
https://www.esquire.com/news-politics/a48031/the-falling-man-tom-junod/
The Falling Man, Documentary: http://www.imdb.com/title/tt0810746/

The Falling Man is one of the several people who purposefully jumped from the WTC towers on 9/11.

The story of the jumpers vanished from the 9/11 coverage and narrative. There was an aggressive resistance to acknowledging people jumped. When a family was approached about identifying the falling man, a family member’s response was “That piece of shit is not my father.”

The thought that a person was in such despair, suffering, beyond hope that he would, in a sense, give up was buried, dismissed, and denied. Instead the 9/11 coverage and narrative focused on bravery, courage, generosity and bringing enemies to justice.

Understandably, the preferred flavors of Christianity tend to be that of courage, hope, bravery and will power. We gravitate to these flavors so much that we deny, bury, dismiss the reality of despair and hopelessness. When we do this, we unintentionally alienate those who are deeply hurting.

When Jesus was on the cross, he didn’t hear “the Lord has a plan for you” or “this is God’s will.” As a matter of fact, he cried, “My God, my God why have you forsaken me?” Ultimate despair, alienation, hopelessness, just like The Falling Man and all the others who jumped from the towers. Jesus didn’t bury or deny despair, he endured it.

During our times of real despair, hopelessness and alienation, the cross is God crying “I know how bad it hurts and you are not alone, together we will endure this, I AM with you.” We too are the falling man and at the same time living reminders to each other “you are never alone. We will endure the suffering together. I am here with you.”

MOLESKIN:

The cross is the place where we find the freedom to accept ourselves without being proud and challenge ourselves without being crushed. Tim Keller

ANNOUNCEMENTS:

Oh Well, Part 1

THE SCENE: 34 degrees, clear skies, calm wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x20
• Arm Circles (forward/backward) x20
• Windmills with back stretch x13
• Jog/Sprint​(length of parking lot, wait after each length)
• Skip/Sprint
• Karaoke/Jog
THA-THANG:
CMU carry to Mt. Crumpet (stop at every second light post)
• 10 incline merkins
• 10 CMU curls
• Al Gore till all ready to mosey

Base (b4 each trip up)​            To Top/To Base​​           Top
• 10 curls​​​​                                 Run/jog​​​​                      15 BBS
• 10 presses​​​                             Bernie/jog
• 10 swings​​​                              Bear Crawl/jog
• 10 rows​​​​                                  Bernie/jog
• 10 chins                                 ​​​​Run/jog​​​​

Repeat as time allows

CMU carry to AO stopping once for 10 incline merkins/10 curls

MARY:

10 box cutters; 20 flutter kicks, superman/banana

COUNT-OFF & NAME-O-RAMA
13 total, no FNG’s
CIRCLE OF TRUST/BOM:
Oh Well Part 1 is a song recorded in 1969 by Fleetwood Mac before the group had Christie MacVie, Lindsay Buckingham, and Stevie Nicks in the group. Written and sung by then lead guitarist Peter Green, the second verse is:

Now when I talk to God, I knew He’d understand; He said, “Stand next to me and I’ll be your guiding hand.  But don’t ask me what I think of you, I might not give the answer that you want me to.  Oh Well.

I don’t need to ask God that question because I know the answer.  He created me, pursued me in my sinful nature, and loved me enough to send His Son to live among us.  His Son loved me enough to bear the burden of my sin, to face rejection by the Father, and to die for me.  His Spirit is willing to live within me in spite of my sinfulness and filthy rags and loves me enough to lead me in my ongoing road to sanctification.  All Christians have that same love and assurance.  Just like we try to headlock other men and get them to join F3, we ought to headlock everyone with the good news of the Gospel

MOLESKIN:

ANNOUNCEMENTS:

Reminder about Hardship Hill Team OCR on May 19, 2018.  Looking for teams and volunteer workers the day of the event and days leading up to it.

20-1

THE SCENE: Low 50’s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Merks x 10
  • Jog across PL, high knees back
  • Jog across PL, wide knees back
  • Jog across PL, butt kicks back

THA-THANG:

20-1 Circuit

  • 20 Decline Mt Climber 2 count
  • 20 Step ups each leg
  • 20 Derkins – Feet on top of table
  • 20 Close-grip Under table pulls
  • 20 Release Squat with Coupon

Do 1 round through, then suicide out for increasing burpees at the other end. Mosey back, dropping rep each round. Repeat until no reps left.

MARY:

  • Cross leg sit up x 20 OYO
  • Side v-ups x 20 each OYO

COUNT-OFF & NAME-O-RAMA
13 including 2 FNGs Tin Man & Neighbor

CIRCLE OF TRUST/BOM:

Push hard to the end. This temporary discomfort will not last forever. When you want to stop, just keep moving. One foot in front of the other.

MOLESKIN:

ANNOUNCEMENTS:
Sign up to participate or volunteer for Hardship Hill May 19!

Sound the ALARM

THE SCENE: 54 Perfect degrees, partly cloudy and still a little moisture from the overnight storms
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little of this/Little of that, Michael Phelps, Big Arm circles, Cherry Pickers x 9, Easy jog to middle of parking lot, then high knees to the other side, Butt-kickers to middle, easy jog to the curb.

THA-THANG:
Started with a bear crawl CMU drag from one end of the grinder to the other.  The CMU was then used in the following circuit:

Round 1 – 20 curls, 20 dips

Round 2 – 20 goblet squats, 20 lunges (10 per leg)

Round 3 – 20 BBS, 20 2-count flutter kicks

Round 4 – 20 Rows, 10 pull-ups

Round 5 – 10 Merkins, 20 CMU bench presses

Between each round, PAX ran an approximately 1/4 mile loop.  At the end of Round 5, start over again with Round 1

MARY:
We cashed out today to the Cupid Shuffle.  During the verse, PAX would perform Mtn. Climbers, during the “down” part of the song, Pax would perform Merkins, during the “to the left” and “to the right” parts PAX would kick their feet in that direction from a plank position.  Continue through the song (4:39 in length).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
One year for Christmas a kid in my neighborhood got a 10-speed bike.  We all had BMX bikes with the old school coaster brakes and Mike Benson was the first in our neighborhood to get a 10 speed.  There was a large hill we called Denton’s Hill that ended into a cross street.  You had to go left or right at the bottom, straight was a field with a picket fence.  We were riding down the hill and got near the bottom and Mike went flying past us, eventually crashing through the fence and into the field.  Turns out he didn’t fully understand how the brakes work on a 10-speed bicycle.  He got away from the fundamentals.  Often as men, we over-complicate things.  In our jobs, with our wives, with our kids and our friends. I have found that if I keep 2 simple, basic fundamentals in mind, everything else just kind of falls into place.  Those are:  love God and love my neighbor.  That is it.  If I am doing those things correctly, I treat my co-workers, my wife, my parents, my kids and my friends the way that God has called me to treat them.  My challenge to myself and the PAX is simple, get back to the basics; love your wives the way you did when you first started dating, be present in your kid’s lives, be the kind of friend that God wants you to be.  Get back to the fundamentals.
MOLESKIN:

ANNOUNCEMENTS:

FOCUS

THE SCENE: 50’s and quite nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Negative Merkins x 10 on Q
  • Negative Diamond Merkins x 10 on Q
  • Negative Werkins x 10 on Q

We were pretty smoked and ready for coffeeteria after the warm-up.

THA-THANG:

Trail of tears with CMU. Slow mosey turned more into a walk with short bursts of mosey.

Stop 5 times for

  • Derkins x 20
  • Goblet Squat x 20
  • OH Press x 20
  • Flutter Kicks (CMU overhead) x 20
  • Plank Tri Ext x 20 (We only did one set of these for fear of face smashing on CMU and switched to overhead tri ext)

Stop at the Educator for Escalator. Bernie up, CMU overhead on the way down x 2

Mosey to playground at Elementary School

Dora

  • 300 Lying CMU press
  • 200 Door Frame Pulls switch arms each 5
  • 100 Burpees (darn, ran out of time to complete these)

P2 is doing 20 leg crunch on swings

Mosey back to grinder. We carried the CMUs for about 2 miles.

MARY:

  • In and Outs x 15
  • Bicycles x 15
  • Scissors x 30

COUNT-OFF & NAME-O-RAMA
9 strong
CIRCLE OF TRUST/BOM:

We only did about half of the crazy stuff I had planned. As you can tell my mind was all over the place. The average human has an eight-second attention span–less than that of a goldfish. That number has shrunk over the years due to our digital connectedness and the fact that the brain is always seeking out what’s new and what’s next. Focus is a muscle, and you can build it. It’s possible to set up an environment that fosters focus. Here are eight tips for eliminating distractions and paying attention to what you need to do:

  1. PREPARE YOUR BRAIN

Before a task, calm your brain.

  1. UNDERSTAND WHERE YOUR FOCUS NEEDS TO BE

Taking time to identify what deserves your focus for the year, for the month, for the week, and for the day.

  1. UNPLUG FOR 30 MINUTES

If you need to focus, log out of email and social media.

  1. GRAB SOME COFFEE

French physiologist Astrid Nehlig identifies a connection between caffeine and cognition.

  1. CHECK THE THERMOSTAT

If it’s too hot or too cool in your environment, it could impact your focus.

  1. TURN ON SOME MUSIC

Having music playing helps you focus on your own thoughts.

  1. TAKE SHORT BREAKS

Vigilance decrement is losing focus over time. Taking a short break in the middle of a long task reenergizes the brain.

  1. DOODLE

Doodling aids in cognitive performance and recollection.
MOLESKIN:

ANNOUNCEMENTS: