F3 Knoxville

Tag: Madoff

It’s freaking cold! And my arms don’t work

THE SCENE: Flipping cold (29 deg) for East TN
F3 WELCOME & DISCLAIMER

Welcome back Ratchet!!!0

WARM-O-RAMA:
SSH IC x20, Cherry Pickers IC x5, Some ‘o dis/dat.
THA-THANG:

To the coupon pile. Scoop an appropriate coupon for reps, partner up and carry overhead to the thunder dome.
SLOWDOWNS !
  • curl
  • OHP
  • Tri
  • Throw-in
  • Chest press
  • Lunge
  • Squat Press
  • Sumo Squats
  • Calf Raise
  • V-ups
  • LBCs
Everyone in the circle, pick an exercise to do.
AMRAP while partner runs a lap, picks another circle, does the exercise there and returns.
Circle exercises:
25 Merkins
25 CDD
100 SSH
15 Burpees

MARY:
Ab cycle courtesy of I-beam.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you? You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.” ‭‭James‬ ‭4:1-3‬ ‭ESV‬‬ https://bible.com/bible/59/jas.4.1-3.ESV
I have what I would call a great marriage. My wife and I love each other, our children know that and know that we love them. We work hard together, we are generous with our time and resources, serve in our local church and schools and try to love those around us as best we can. We recently had an extended argument, which is unusual for us. This lasted for several days and brought with it several uneasy night sleeps, multiple disjointed exchanges, and a few hurtful words. It doesn’t take much, even in a great marriage for any of us to start feeling like things are “off,” and, if you’re anything like me, for us to start feeling as if we’re not getting what we “deserve.”
That is James’ whole point in this passage. We want things, and often feel as if we deserve, or even are owed things. Blessings, success, accolades, promotions, respect, love, intimacy, even just fun. When we don’t get what we think we “deserve”  it’s easy to get frustrated, even bitter. Quarrels, strife, anger follow quickly.
Sometimes we even ask for these things, or negotiate for them, or explain why we must have them. How often when we do this are we altruistic? How often when we do this are we looking for someone else’s benefit? How often, on the other hand, are we just being selfish. I want what I want and I want it now. In all reality, what I deserve is Hell and death. Anything better than that is a blessing, a gift.
I don’t deserve my wife, I don’t deserve my great marriage, I don’t deserve my great kids, and I don’t deserve you men. I certainly don’t deserve Jesus sacrifice on the cross to pay for my selfish, boneheaded stupidity. That’s the beauty of gifts that are freely given out of love and sacrifice, we don’t deserve them and so we, at least should, appreciate them that much more.
Look at what you have been striving for lately that you think you “deserve“ and reevaluate whether that’s true or if it’s just some stuff that you want. On the other hand, look at the gifts in your life that you don’t deserve and choose to appreciate them more.

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MOLESKIN:
T-claps to the men that showed. This is the time of year we start thinning out. Everyone needs to be pushing hard to keep the PAX together and lock shields..
ANNOUNCEMENTS:
None.

Batting Practice

THE SCENE: High 30s/Low 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, windmills, little baby arm circles forward and backward, some Michael Phelps, hokey-pokeys, and tempo squats

THA-THANG:
Mosey to the flagpole

We only had 5 PAX to start, so we couldn’t easily divide up and play Ghostman Baseball.  Instead, we stayed together and did some Ghostman Baseball batting practice.

We rolled one exercise ball to determine the exercise at each base, and we rolled the second exercise ball to determine the exercises at home.  Since we stayed together, each PAX rolled once at home and we did those exercises together before moving on to second base, third base, and home.  In between each hit (single, double, triple), we ran back to home for more exercises.

On our way to second base one time, we ran into a walker who asked what we were doing.  We said, “exercising, join in.”  And, he did.  Turns out it was Potato Head who was named at the Arsenal and had just moved from Maryville to right across the street from the Equalizer.  Small world.  So, we ended with 6 PAX.

Two of Mouthwash’s rolls landed on burpees for a total of 35.  We did an extra 15 to get to a nice round 50 before ending.

Fellowship mosey back to the AO

MARY:
We had about a minute left, so we did some ATMs to cash out.

COUNT-OFF & NAME-O-RAMA

6 HIMs

CIRCLE OF TRUST/BOM:
It’s not our job as Christians to stop the apocalypse.  It’s our job to spread the good news of Jesus to the world.

MOLESKIN:
Prayers for the HIMs and their families dealing with illness and Potato Head’s family for their recent and unexpected loss.

ANNOUNCEMENTS:
F3 is participating in some Christmas parades.  Check Slack or ask around.

Aladdin loves early 2000s pop-punk. Part 1.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Abe Vigoda IC | SSH IC | Cherry Pickers

THA-THANG:

40sec on each exercise. 20sec rest. A-Side round, then B-side, then take 2 laps around track. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Monkey Humpers // Dry Docks
  • Diamond Merkins // Boat Hold
  • LBCs // BBS
  • Bear Crawl // Shoulder Taps
  • Imperial Walkers // Calf Raises

PAX worked right up to the 45min mark, so no time for Mary.

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Boys do what they want to do. Men do what they have to do.

PRAYER

Blood Moon – Circuit of the DP

THE SCENE: Hot, for November, we missed the eclipse but caught the blood moon.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Merkins IC x 10
  • Cherry Pickers IC x 5
  • Dynamic warmups

THA-THANG:
Circuit of the DP – loop around the outhouse down to the West side of the playpen. Each exercise that starts at 25 descend by 5 reps each lap.

  • AMRAP
  • 25 Squats
  • Bernie to outhouse
  • 5 Burpee Box Jumps
  • Tweet-E corner
  • 25 Thrusters
  • Sprint
  • Ascending Bear Crawl Merkins 1-5, go up by one at each parking lot line
  • 25 v-ups
  • Lunge to start
  • Reverse the exercises for laps 4&5

MARY:
Flutter Kick IC x 30
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Vice or Virtue? What will you choose?

https://www.inspiredoriginal.org/post/a-herculean-choice-virtue-or-vice

“Of all the real good Things that Heaven grants to Mortals, there is not any one that is to be attain’d without Application and Labour.”

It was not long, however, before Vice interrupted her and told Hercules that she could show him a shorter way to happiness.

In response, Virtue scolded Vice, saying:

“Tis true, you were of a Celestial Origin; but were [you] not cast out of the Society of the Gods? And have you not, ever since, been rejected by all the most worthy Men, even upon Earth? … On the contrary, My Conversation is with the Gods, and with good Men; and there is no good Work produc’d by either, without my Influence. I am respected above all Things, by the Gods themselves, and by all the best of Mortals.”

Virtue finished her speech with the claim that all of her followers “look back with Comfort on their past Actions; and delight themselves in their present Employments. By my means, they are favour’d by the Gods; belov’d by their Friends; and honour’d by their Country: And when the appointed period of their Lives is come, they are not lost in a dishonourable Oblivion; but flourish in the Praises of Mankind, even to the latest Posterity.”

 

MOLESKIN:
1 FNG today Squatter – kept distance to 1 mile – saw the Blood Moon, but missed the eclipse

ANNOUNCEMENTS:
None that I know of…

The revenge of the dragon

THE SCENE: mid-30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Imperial Walkers x15; Windmill x10; High knees and butt-kickers across the parking lot.

THA-THANG:
Mosey to bathhouse for some 7’s

  • pull-ups at the bathhouse
  • v-ups at the bottom of the ramp.

Top Parking lot for a DORA

  • 100 HR merkins
  • 200 big boys
  • 300 squats

Finished with the dreaded Welsh Dragon. Well, we didn’t finish… the dragon finished us.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 11:9Rejoice, O young man, in your youth, and let your heart cheer you in the days of youryouth. rWalk in the ways of your heart and sthe sight of your eyes. But know that for allthese things tGod will bring you into judgment.