F3 Knoxville

Tag: Nature Boy

Endeavor Exicon

THE SCENE: High 50’s/Low 60″s, comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Rockette’s, Deep squats, Mountain climbers, Alternating mountain climbers, Plank jax, Baby arm circles, Reverse baby arm circles, Slow neck rolls
THA-THANG:
Diving into the rolodex of the F3 Exicon.  Q named off a “deep cut” exercise found in the F3 exicon and called out a PAX to demonstrate the exercise.  If the PAX performed it correctly, they took the Q for that exercise and called out the number of reps.  If performed incorrectly, the original Q led the correct iteration of said exercise for a certain number of reps.  Fun was had by most!

The following exercises were attempted w/ a side of laughter (in no particular order, see Exicon for descriptions):

  • Air Drama 
  • Apple Turnover (YUM!)
  • Alphabet (or ABCs)
  • Australian Snow Angels
  • Bobby Hurley
  • Booyah! Merkin (air fist pound, instead of shoulder tap)
  • Captain Morgan
  • Escalator (did not perform, time constraint)
  • Goofball
  • Hatching Butterfly
  • Howling Monkeys (a favorite)
  • Little Mermaid
  • Merkin Jax
  • Jumping Bean Squats
  • Pretzel Stick
  • Prime Time Merkin
  • Protractor
  • Rockette Hillbillies
  • Vacuum Cleaners (DNP, time constraint)
  • Welsh Dragons (DNP, time constraint)
  • Zebra Butt-Kicks

MARY:
DNP
COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG (name TBD, previously Captain Obvious but need to re-name due to duplicate in F3 Knoxville)
CIRCLE OF TRUST/BOM:
Please check out WiRE Strength in Numbers: Men Are Waiting Devotional series through the Bible app.

With Whom Do You Gather?  If we are followers of Jesus, we must take the time to gather with other brothers in Christ.  God designed the Church this way for the Holy Spirit to flow from one to another in these instances.  Isolation is not the answer.  “For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up.” Ecclesiastes 4:10  “You see, God the Holy Spirit dwells within each follower of Jesus.” John 14:17

Take the time to connect with a FNG.  The brotherhood of Christ is a powerful force.  We never know how a kind word, working out with someone for the first time in a long time, battling through sweat in the gloom etc. can inspire and affect a fellow brother in Christ!

MOLESKIN:
Prayers for F3 Nation, Cheatsheet’s family, racism/division, Jinxy’s family, Pom-pom’s marriage/honeymoon, all our F3 brother’s!

Sprintalicious & Pillars of Redemption

  • Welcome one and all: 70ish degrees with a dash of humidity – Summer is here and Covid is over.
  • Warm-up: 
    • SSH, High Knees, Burpees, Windmills, Cherry Pickers, TN Rockin Chairs.
  • Workout:
    • Catch Up Mosey: Around campus Perimeter , stop and do some exercises until the 6 catches up and then immediately continue the mosey when they arrive.  Arrive at Church Pillars
    • Pillars of Redemption:
      • Each him grabs(goto) a brick pillar and bear crawls to the pillar that is adjacent or diagonal to their current pillar after they have done the exercise called out by Q.
      • At each pillar do one exercise.
        • 1 Dirty Getup
        • 1 Walle
        • 1 Balls to the Wall (Dirken ascention)
      • We did these all together – so sort of in cadence.
      • We did an exercise for each pillar in the courtyard – which is about 36 pillars.  Ended up being quite the shoulder workout.
    • Catch up Mosey to Football Track
    • Sprint-a-licious
      • Each HIM goes to their own 5 yard line.
      • Sprint across the field
      • The first two winners do not have to do 5 burpees.  The rest of us do 5 burpees before next round.
      • Side Lunge to the next 5 yard line down field.
      • We started the HIMs at alternating sides so we were sprinting towards each other and each side had their own group of winners and losers.
      • We did this sequence (Sprint, Burpees, Lunges) about six or seven times.
      • Finish off by grouping back together and as one group sprint the 100 yards of the full field. This time with the top 4 fastest HIMs not having to do 10 burpees – while the rest of us did 10 burpees.  We did this twice.
  • Warmdown – Mary
    • We did the thing where you face out in a circle and hold a leg lift as succeeding HIMs run around the circle throwing each others legs to the ground.  I know it’s in the lexicon but I couldn’t find it.
  • Words of Encouragement 
    • John the baptist in John 3: 31 “He who comes from above is above all, he who is of the earth is from the earth and speaks of the earth. He who comes from heaven is above all. 32 What He has seen and heard, of that He testifies; and no one receives His testimony. 33 He who has received His testimony has set his seal to this, that God is true. 34 For He whom God has sent speaks the words of God; [i]for He gives the Spirit without measure. 35 The Father loves the Son and has given all things into His hand. 36 He who believes in the Son has eternal life; but he who does not [j]obey the Son will not see life, but the wrath of God abides on him.”  — Our prayer is that we not get distracted today but that we remember that the gospel is simple – “He who believes in the Son has eternal life.” – Spread that simple gospel.  You can talk the rest of your life about a million different aspects of it – but also remember how simple it is to share just that one sentence “He who believes in the Son has eternal life.”

Thanks F3 Dortmund

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
60 ℉ 93% 60 ℉ 3.1 mi/h ENE

F3 WELCOME & DISCLAIMER.
I am not a professional.  The following workout created using a sampling of Thangs recently done at F3 Dortmund.

WARM-O-RAMA:

20 – SSH
10 – Tie Fighters 10 forward 10 backward.
10 – Tempo Merkins
3 – Cherry Pickers

THA-THANG:
Mosey to football field.
11’s. Start at goal line. To the 30 yard line. Burpees at both stations. So, 110 burpees.  (Murphy’s Law @F3Dortmund offered this up.)

I felt like many of the BB from Dortmund included Ring of Fire.
7 points. 1 minute at each. 15 seconds rest in between.
#1 – Shuttle run.
#2 – LBCs
#3 – Merkins
#4 – Bleachers/Stair Loops
#5 – Dips
#6 – Jump Squats
#7 – Plank

Two circuits.

MARY:
6 Minutes of Ab work. Including BBS, Heal Taps, LBCs, and Flutter Kicks.

COUNT-OFF & NAME-O-RAMA
14 men.
CIRCLE OF TRUST/BOM:

God has given us the Holy Spirit to help us along our paths. So long as what we are doing, or the path we are trying to explore is not in violation of the small still interior voice, we are probably alright. If the action or considered action causes us any sort of distress, it is most likely not in accordance with God’s plans for us.

 

MOLESKIN:
For the sick and elderly.  For our brothers battling illness and their wives.

ANNOUNCEMENTS:

God’s Way Isn’t What the World Expects

THE SCENE: Clear, temps in 40’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 8 Burpees, 10 Tempo Merkins, 6 Burpees, 10 Windmills, 4 Burpees, 10 Cherry Pickers, 2 Burpees, Michael Phelps
THA-THANG:
Mosey to Outdoor Chapel.  We will do elevens starting with 1 Bench Dip at stage and 10 Mountain Climbers (4 count) at other end of chapel.

Mosey to Pavilion at Southern Ball Fields.  We will do a one minute squat with backs against wall.

Mosey to perimeter trail right by the pavilion.  We will do nickel, dime, quarters with the exercises listed below until we reach the Serpentine Sidewalk.  (Run to first light, do five of exercise, run two more lights, do ten of exercise, run five more lights and do 25 of exercise)

  • Squat Jumps
  • Big Boy Sit-ups
  • Merkins
  • High Knees where both knees = 1

Next, we will do 14’s on Serpentine Sidewalk all the way to the roadway (bear crawl for one light, run for four and repeat the sequence to the roadway)

Mosey to Pavilion at Northern Ball Fields.  We will do picnic table pull-ups, starting with 25, then 20, then 15, then 10, then 5 with short breaks between each set.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
God’s way may sometimes seem backwards from the world’s way.  The world expects you to be “successful and rich.”  Jesus says the meek shall inherit the earth.  The world says achieve these goals to get your reward.  Jesus says come to me first and give your heart to me.  Then you will desire to achieve God’s goals.  The world expects a king who is born into fortune and wears a golden crown.  Jesus was a king who was born in a manger and wore a crown of thorns.  Think upon these things as we celebrate Christmas.
MOLESKIN:
Prayers for Puddle’s elderly friend, Vince, whose girlfriend had a stroke and later, perhaps due to neurological issues related to the stroke, attempted suicide.  Pray for her recovery.  Pray for our brother Pinto as he goes through chemotherapy and, perhaps, radiation therapy.
ANNOUNCEMENTS:
Polar Bear Plunge on January 1 and party at Tank’s house on January 3.

Serenity Now!

THE SCENE: Low 90s… again…

F3 WELCOME & DISCLAIMER  Check!  Still not a professional.  Shame spiral…

WARM-O-RAMA:

– 25 SSH (4ct, IC), 20 Moroccan Nightclubs (4 ct, IC), 15 Windmills (4 ct, IC), 10 Imperial Squats (4 ct, IC), 5 PCMBs (12ct, OYO)

THA-THANG:

  • Mosey down Roadshow Run to close to the base of Everest, in a shady spot. EVEREST PYRAMID :
    • Do the exercise, then run 1/3 way up Everest 5 times. Exercises will be the following (all single count)
      • 20 Iron Mikes
      • 20 Iron Mikes, 20 Mountain Climbers
      • 20 Iron Mikes, 20 Mountain Climbers, 20 Merkins
      • 20 Mountain Climbers, 20 Merkins
      • 20 Merkins
  • MOSEY to Intersection of Trail and perimeter road (all 4-ct, IC).
    • 20 American Hammers
    • 20 Flutter Kicks
    • 20 Bicycle Kicks
  • MOSEY to stop sign at northeast corner of Admin building drive.
    • 20 American Hammers
    • 20 Flutter Kicks
    • 20 Bicycle Kicks
  • DORAS: Partner 1 Bernie Sanders to end of Guard Rail, then runs to tree, 3 Burpees for extra credit, then runs back. Partner does the following:
    • 100 Big Boy sit-ups
    • 100 Bobby Hurleys
    • 100 Merkins

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
8 Strong.
CIRCLE OF TRUST/BOM:

Ronald Niebuhr: Niebuhr was one of America’s leading public intellectuals for several decades of the 20th century and received the Presidential Medal of Freedom in 1964. Graduated from Elmhurst College, which was in the town I grew up in in Illinois and where my dad taught for 35 years.  He was a public theologian; he wrote and spoke frequently about the intersection of religion, politics, and public policy.  He was also one of the founders of the theory of Christian realism, which had three biblical presumptions: 1) the sinfulness of humanity, 2) the freedom of humanity, and 3) the validity and seriousness of the Great Commandment, which was a combination of two Bible verses that expressed the requirements to Love Thy Lord With All Thy Heart, AND, Love Thy Neighbor As Thyself. These form the core of the Christian lifestyle.  He also believed in the importance of balance of power and political responsibility.

Niebuhr believed that the perfection of the Kingdom of God cannot be realized on earth because of a corrupt society and the innate sins of man. Human perfectibility is an illusion. How can there be heaven on earth when there is so much corruption, poverty, etc.?  This was not a man who wore rose tinted glasses.  He saw the flaws and sins of humans both politically and in society, and he realized that although we should always do our best to contribute to solutions, that the imperfections of humanity would never allow paradise during our mortal lives. He is credited with writing the Serenity Prayer, which has always connected with me.

SERENITY PRAYER

God, grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
And wisdom to know the difference.

Living one day at a time,
Enjoying one moment at a time,
Accepting hardship as a pathway to peace,
Taking, as Jesus did,
This sinful world as it is,
Not as I would have it,
Trusting that You will make all things right,
If I surrender to Your will,
So that I may be reasonably happy in this life,
And supremely happy with You forever in the next.

Amen.

MOLESKIN:
Prayers for several PAX and their family members who are going through challenging times.
ANNOUNCEMENTS:
None.