F3 Knoxville

Get Rid of It

THE SCENE: Beautiful day, temp in 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 Side Straddle Hops, 30 Second Squat, 15 Iron Mikes, 30 Second Plank, 10 Rockettes, 7 Twistees, 5 Rocking Chairs, 10 Baby Arm Circles Forward and Backward.
THA-THANG:
Mosey to the parking lot on the other side of the playground.  We will Bear Crawl for 10 paces then lunge for 20 paces and alternate between that pattern to the end of the parking lot.

Mosey to the Lily Pad.  We will line up on the south curb.  We will then run to each large light post and do 10 Hello Dollies, the run to the next light post and do 10 more Hello Dollies, etc. until we reach the south curb of the parking lot.  We will Bernie Sanders back, stopping at each light to do 10 Big Boy Sit-ups.

Mosey to the perimeter trail just south of the Lily Pad Pavilion.  We will run south and then west for 10 lights. Whoever gets to the tenth light first will circle back to the six.  When reaching the six, then all men do 10 Merkins.  We will continue this pattern until we have reached the open area near the transformers.

Each man will pick a boulder from the boulder pile.  We will do the first exercise listed below with the boulders, then set them down to run to an area about fifty yards away, then run back to do the same exercise, then run to the picnic tables to do 15 bench dips.  Then run back to the boulders to do the next exercise and repeat the same running pattern.  Here are the exercises:

  • 15 Overhead Presses
  • 15 Curls
  • 15 Chest Thrusts
  • 15 Rows
  • 15 Squats with Boulder at Chest

We will mosey back to the Pavilion by running ten lights and circling back to six, then stopping to 10 Merkins.

We will return to the south curb of the Lily Pad.  There we will Sprint again to each light to do 10 Lunges then run to the next light until we get to the north curb.  On the way back we will Bernie to each light and do 10 Backwards Lunges until we reach the South Curb.

Mosey to the curb by the roadway that heads back to the AO.  We will do 20 Bench Dips.

Mosey to the Parking Lot that is south of the Playground. We will Hop for 10 paces and run for 20 paces to the end of the parking lot.

Mosey to the AO.

COUNT-OFF & NAME-O-RAMA
13 men, no FNGs.

CIRCLE OF TRUST/BOM

Get Rid of It

Have any of you ever known any hoarders?  A hoarder is someone that keeps all kinds of things that they could easily give away or throw away.  They will have piles of things that they haven’t used laying all over their house, taking up space.  I formerly had a client I saw in my therapy practice whose mother was a hoarder.  Her parent’s house had piles of junk that took up space all over the house.  The house was difficult to walk through.  My client was upset about it but became more upset when her father’s problematic lungs worsened.  The clutter in the house was only worsening his breathing issues.  My client, her husband, and siblings purchased a used trailer home.  They cleaned the entire house of the clutter and since her mother did not want anything to be thrown away, they put everything they cleaned into the trailer home that was located on the property so that their mother could “find her precious things” if she needed them.  Within a year my client’s mother was already cluttering her home with new junk.

I bring this up because we, as human beings, often clutter our minds with useless junk.  That junk can come in the form of a multitude of things such as sinful thoughts (e.g. envy, improper lust), of past regrets that we cannot let go of (e.g., some sin we committed long ago), of old harmful messages that we heard when we were younger (e.g., you are a poor student, you will never make it in life), of mental “shoulds” that leave us feeling worthless or at least below par (e.g, I should make more money, I should spend more time making my yard perfect even though I hardly have time for it), and of harmful comparisons we make between ourselves and others (e.g, I never stack up).  This garbage clutters are minds and leads to poor health, just like the physical clutter led to poor health for my client’s father AND mother.  Some of the clutter comes in the form of false myths we have about God such as “I can’t pray to God because he wouldn’t like me” or “God looks down on me.”  We have got to get rid of that trash.  Give all that clutter to God.  He is willing to be your trash man.  Do you think a loving God wants you to be weighed down by all that trash?  Do you think He wants you to be hurt by that crap?  Do you think he wants you to live in a miserable lie?  Give it up.  Ask God to take it from you.

My challenge to you this week is to think of one thing impacting you mentally that you need to throw away.  Write it down and throw it in the trash or burn in if you want to.  Ask God for help in keeping it off your mind.  God is willing to take it from you.

MOLESKIN:

Prayers for Matlock’s nephew, John, who has been having seizures.  Doctors will possibly doing surgery on brain.
ANNOUNCEMENTS:
Knoxwork, a community of people of different worship communities involved together to help the City of Knoxville are having an annual meeting at the Knoxville Coliseum this Tuesday at 7 pm.  All are invited.

You Will Respect Each Other

THE SCENE: A break in the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, rockettes, cherry pickers, this and that, tie fighters
THA-THANG:
Insert information about the workout.

  • Around the island with squats and merkins
  • Down the path with Imperial Walkers
  • Up Cardiac with squats and bench dips
  • Down the Dragon with increasing Bobby Hurleys
  • 7’s with step ups and incline merkins
  • Ring of Fire with pickle pounds and squats
  • Relay races

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A recently watched Remember the Titans with my 10 y/o.  Note he’s a white male growing up in west Knoxville.  He kept asking me why the characters were behaving the way they were. So, we went down the road of how things “used to be”. But, then we talked about how this movie is about two groups who were different or had different opinions. Today we have more and more groups who are different than ourselves, and we must not let hatred and violence become our way of engaging these folks. They Gettysburg scene in the movie chokes me up every time.

“Anybody know what this place is? This is Gettysburg. This is where they fought the Battle of Gettysburg. Fifty thousand men died right here on this field, fightin’ the same fight that we’re still fightin’ amongst ourselves today. This green field right here was painted red, bubblin’ with the blood of young boys, smoke and hot lead pourin’ right through their bodies. Listen to their souls, men: ‘I killed my brother with malice in my heart. Hatred destroyed my family.’ You listen. And you take a lesson from the dead. If we don’t come together, right now, on this hallowed ground, we too will be destroyed — just like they were.I don’t care if you like each other or not. But you will respect each other.” https://youtu.be/bFObqUd5uzA

ANNOUNCEMENTS:

Haw Ridge 4/14. Sign up ASAP if you want to either come hang out or do the event. https://docs.google.com/spreadsheets/d/1ePWxUiNMlLmFiZUFXctg5eAMXoYcAkHlRfo2U3GoiGY/edit#gid=0 or contact Slappy for details.

Fat Kid Brings the Pi to the Asylum

THE SCENE: Chilly Tuesday Spring Break morning.

F3 WELCOME & DISCLAIMER: Done and done effectively 

WARM-O-RAMA:

Standard Blindside warm-up

THA-THANG:

Start by making our way up Route 66 with the following exercises & reps at each light pole:

  • 3 Imperial Squat Walkers (each squat equals 1)
  • 1 Burpee
  • 4 Merkins
  • 1 Burpee
  • 5 Squats
  • 9 CDD
  • 2 Shoulder Taps (2 count)
  • 6 BBS
  • 5 Squats
  • 3 Imperial Squat Walkers (each squat equals 1)
  • 6 BBS
  • 8 SSH (2 count)
  • 9 CDD
  • 7 Flutter Kicks (2 count)
  • 9 CDD

Dora at the Coliseum: Partner up, one does reps, one runs a lap

  • 314 SSH (single count)
  • 159 BBS
  • 265 Merkins
  • 368 Squats 

Mosey back to the AO for “How much pi did you have?” 

Set – 3 burpees, 1 merkin, 4 squats, 1 merkin (3.141), run down to other end of the parking lot and back, drop last exercise for next set

  1. One Set then run around the circle to wear off the pie
  2. Two sets – because you know you will eat a second piece, then run
  3. Three sets – because my five kids always want three pieces of pie, then run

MARY:

Freddie Mercurys IC x 15 | Flutter Kicks IC x 15 | Georgia Cheerleaders IC x 10, single leg IC x 5 each leg

COUNT-OFF & NAME-O-RAMA

3 HIMs, 0 FNGs

CIRCLE OF TRUST/BOM:

Pi is an irrational number. The first day of Spring Break, I was irrationally upset at my 5 kids being home alone with them all day. As fathers, we have to be patient, especially in situations that are out of the normal or off the routine (like Spring Break). 

PRAYER REQUESTS:

Prayers for Matlock’s father and the issues with insurance and his therapy.

2nd Q of Daybreak!

THE SCENE: Clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

stretch, SSH, rockettes, Cherry pickers, baby arm circles, 5 burpees OYO.

THA-THANG:

Mosey to Cardiac.
Cardiac: run up cardiac to top benches. At each turn, do 26 squats. At top, d hold Al Gore till 6 is up.
Mosey to top of Baby Cardio. Do SSH.
Mosey to Haslam Rock, and do 26 Rocky Balboas. Mosey to the Overlook. 
Battle buddy up.
Modified Hindenburg BLIMPS:
One buddy does a variety of exercises (lead by me and Pele) while the other buddy does the following:
Sprint to 1st base, perform exercise. Sprint to 2nd base, perform exercise. Sprint to 3rd base, perform exercise, then sprint to home base and trade off. After both buddies finish, that’s one round.
The exercises are as follows:
Round 1- 10 BBS
Round 2- 20 Lunges (each leg)
Round 3- 30 Imperial Walkers (15 each leg)
Round 4- 20 Mericans
Round 5- 25 Plank Jacks
Mosey to Haslam Rock. Do SSH.
Mosey to Route 66. Keep with the SSH trend, and do 10 SSH each pole, ending at the parking lot at the bottom of baby cardio.

Mosey to AO.

MARY:
Line up on curb. Karaoke to other side and back. Imperial walker to other side, donkey kick back. Skip to other side and back.

Circle up. Michael Phelps, stretch. 8:00!

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gospel is God-centered. It’s easy to get away from a God-centered view of life, but according to Matthew 22:37-40, the teachings of the Old Testament in the Bible can be summed up as “love God and love others.”

So let’s go out this week, love God, and show God’s love to others!

MOLESKIN:

ANNOUNCEMENTS:

Prayers: Safe travels for Dung Beetle’s daughter.

Wild at Heart is coming up March 24th. There’s not room in the event, but I think some people are going camping. (For more info message Steam)

Painting Cardinal’s widow’s house on March 18th. Details in slack.

Escape from Hawridge & Hardship Hill happening in the coming months. I think you can already sign up from Hardship Hill teams.

When Does Your Name Come Up

THE SCENE: Cloudy with a chance of character building
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:

SSH, cherry pickers, rockettes, this and thats, twisties, and more SSH
THA-THANG:
Insert information about the workout.

  • Paula Aboul with imperial walkers
  • Ring of Fire merkins and squats
  • Joe Louis / Iron Mikes / Rocky Balboas
  • Obamas and Bernies
  • Lt Dans
  • William Wallace (relay style)
  • Bill Murray
  • Jerry Rice

COUNT-OFF & NAME-O-RAMA
18
CIRCLE OF TRUST/BOM:
My wife was selected by KCS to go back to grad school (again!) for more education on literacy.  She’s in her final course, which focuses on mentoring other teachers to become more proficient and effective reading teachers.  Her school had more than one teacher selected for the program, which brings this story to life.  As the professor was describing their final project, and the type of person to look for for this project, she turned to her colleagues, and they all simultaneously said, “Ms. Cooper”.

Then I asked myself the question, “When there is a topic of conversation, when does the room simultaneously say, “David”?  What characteristics and behaviors do I demonstrate that people will immediately associate with me?  I challenge you to consider this question for yourself.  When does your name come up in conversation?