Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
3,6,8,12,15,18
CMU Deadlifts
Air Squats
Merkins
3,6,9,12,15,18
CMU Squats
CMU presses
CMU squat thrusters
Run after each set
MARY: no time
ANNOUNCEMENTS: GTE
COT: PSALM 51
Your never to far from grace
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:
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.
THE SCENE: Sunny about 65 F
F3 WELCOME & DISCLAIMER
Normal disclaimers. No fngs tonight
WARM-O-RAMA:
SSH – 20 IC
Arm circles – 10 thumbs up, 10 thumbs down
Michael Phelps arm warm ups
Cherry Pickers – 10 IC
Slow Mosey to Tree and back
Grady Corns – 34 IC
THA-THANG:
Mosey to stop sign – 11’s – LBC 2ct at bottom, run to cone up and do Reverse Lunges
Run down road to lower- lower stairs directly below bat cave:
Blimps (progressive)- do exercise, run to base of bat caves stairs, run back down stairs and repeat adding 1 exercise each time until all are done
Bobby Hurley- 5, Lunge – 10 sc, Imp Walker- 15 2 CT, Merkins-20, Plank Jacks- 25 sc, Squats – 30
Mosey to front of Admin Building. Progressive. 1 Squat, then run 1/4 around circle to left, do 5x squat count star jumps, run back, then 2 squats and run to do 10 star jumps, then back. 3 squats, 15 start jumps, etc until about 30 or we cant do anymore
Mosey to AO. Plank for 2 minutes
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I
13 Habits Of Humble People
Sections cut from March 1, 2015 Forbes Magazine article by Jeff Boss
They’re Situationally Aware
Situational awareness is a function of emotional intelligence as it is being aware of oneself, the group, the actions of each and the social dynamics therein. As such, situationally aware people aim their focus outward as they try to absorb (i.e. learn) more about the situation
They Retain Relationships
Studies have shown that humble people are more likely to help friends than their prideful counterparts.
They Make Difficult Decisions With Ease
Since humble people put others’ needs before their own, when faced with difficult decisions they respect the moral and ethical boundaries that govern the decision and base their decision-making criteria off a sense of shared purpose rather than self-interest.
They Put Others First
Humble people know their self-worth. As a result, they don’t feel the need to cast themselves before others just to show them how much they know. Instead, humble people realize that nobody cares how much they know until those people know how much they’re cared for.
They Listen
There’s nothing more annoying that being in a conversation with somebody who you can just tell is dying to get his or her words in. When you see their mental gears spinning, it’s a sign they’re not listening but rather waiting to speak. Why? Because they believe that what they have to say is more valuable than listening to you. In other words, they’re placing their self-interest first.
Humble people, however, actively listen to others before summarizing the conversation. Moreover, humble people don’t try to dominate a conversation or talk over people. They’re eager to understand others because they’re curious.
They’re Curious
Humble people seek knowledge because they are perpetual learners and realize that they don’t have all the answers. They glean knowledge from the experiences of others and crave more opportunities to learn.
They Speak Their Minds
While active listening is certainly important, humble people aren’t afraid to speak their minds because being wrong is not a fear they have. They know that to bridge the gap between unwillingness and willingness there must be action; they summon the courage to face difficulty as they graciously accept to sacrifice themselves.
They Take Time To Say “Thank You”
They Have An Abundance Mentality
Humble people don’t believe that one person’s “win” necessarily mean another person’s “loss.”
They Start Sentences With “You” Rather Than “I”
Humble people put others at the forefront of their thoughts. Humble people brag about others, while the prideful people brag about themselves.
They Accept Feedback
Humble people are not only receptive to constructive criticism but actively seek it because they know that feedback is a pathway to improvement.
They Assume Responsibility
Rather than eschewing blame on “the system” or the behaviors of others, humble people assume responsibility by speaking up and owning their part.
They Ask For Help
Part of being humble means realizing that you don’t have all the answers. No one does. Humble people acknowledge what they do and do not know and enlist help for the latter.
Humility displays a willingness to learn and become better–two things that everybody should cultivate.
MOLESKIN:
ANNOUNCEMENTS:
brolympics Nov 5
F3 Q: 10.29.22
AO: Asylum
7am – 8am
[ The Scene ]
[ Welcome/Disclaimer ]
[ Warm o Rama ]
— X + take a lap —
1 — SSH: 20×4
(Take a lap)
2 — Merkin: 10 (1ct)
(Take a lap)
3 — Windmill: 10×4
(Take a lap)
4 — Mountain Climber: 10×4
(Take a lap)
5 — Baby Arm Circle: 10×4 F
(Take a lap)
[ The Thang ]
(Mosey to the top of Cardiac)
(1) The Elevator of Strength
(Mosey to the Dock)
(2) There And Back Again
(Mosey to the Island)
(3) Battle Buddy Core 4 Laps
(Mosey to the playground or AO depending on time)
[ Mary ]
[ COT ]
“3 Seconds of Courage”
A funny story from my honeymoon about 3 seconds of courage, and no, it’s not what you think.
After dinner one night, my wife and I were walking around the property and there was this band playing in this outdoor amphitheater area. So we sat down and got a drink and listened to them for a bit. They were playing some pretty popular music that people could dance to, and some of the staff was dancing with guests towards the stage, and then some of the guests started getting up to dance. And as Megan and I were watching this, something really strange happened – I got super nervous. I could tell my wife wanted to dance, and I did too, but for some reason I was really nervous to ask her to dance. My new wife! I kind of danced around it a little bit, asking her “Hey do you want to dance?” And her replying “Yeah kind of but I’m nervous!” And guys it was the funniest thing looking back. I’m sitting there with my wife, and she wants to be asked to dance and I want to ask her to dance and whisk her away with boldness to do so, and I’m sitting there thinking “What the hell man, just ask her to dance, she’s your wife and she wants to dance with you, what are you doing!?”
And I almost missed out on an opportunity to dance with my wife. Almost. I shared this with her when we were cliff jumping this summer, and she was nervous to jump off a 10 foot cliff into the lake: “All it takes is 3 seconds of courage.” And after about 10 minutes she eventually jumped and it ended up being fine. The same thing applied to me last week, when I almost missed an opportunity to ask my wife to dance, I had to take my own advice – 3 seconds of courage is all it takes. Looking back tt really was kind of funny, both of us sitting there, just having been married, and nervous to get up and dance together.
So sometimes a deep breath and 3 seconds of courage is all it takes:
And the scariest part of that is not the end goal, but the initial workup mentally. And so I want to pose this to us as we head into the weekend and a new week, where can you implement 3 seconds of courage? Someone in your life needs this from you! Maybe it is your wife or your family or your friends or your coworkers or a conversation you’ve been meaning to have for a while. All it takes is 3 seconds of courage.