F3 Knoxville

A Hill Worth Dying For

THE SCENE: Comfy mid-30’s and extra gloomy

WARM-O-RAMA:

SSH (IC) x 20; Tai Fighters (IC) x 10 per side; Hand Release Merkins (OYO) x 10; Temp Squat Jumps (IC) x 10

THA-THANG:

Mosey to hill below track; pick battle buddies (COVID-safe); HIM1 sprints to top of hill for hand release merkins (increase amount on each rep to 11); HIM2 does SSH while waiting; flapjack until 11 reached.

Mosey to lot beside baseball field (lunges at first then mosey); Karaoke to far end of lot and return; High knees half way and butt-kicks the rest; line up at hill for next session of fun.

HIM1 runs through trench and over hill to sidewalk along Fox Lonas for monkey humpers (increase amount on each rep to 8); HIM2 does big boy situps while waiting; flapjack until 8 reached.

Mosey to street corner near Weigel’s (lunges in middle of section); Jailbreak sprint to the top of hill at Park Village Rd; SSH at top while waiting for 6 to arrive; mosey back to bottom of hill.

Move into retention area behind baseball outfield fence; HIM1 sprints to top of hill for tree taps (like shoulder taps but tap trees along fence); HIM2 does squat jumps while waiting; flapjack until 8 reached.

Mosey back to lot beside baseball field; High knees half way and butt-kicks the rest; mosey to hill in front of high school drop off area.

Speed round… HIM1 precariously heads to bottom of steep hill and bear crawls back up hill; HIM2 does Rocky Balboas while waiting; flapjack one time.  Mosey back to AO.

@Pom Pom led the group in motivators starting at 10.

COUNT-OFF & NAME-O-RAMA:

19 HIMs plus 1 FNG (Patsy)

CIRCLE OF TRUST/BOM:

COVID, masks, election, school decisions, sports, time with family, and holiday traditions… all relevant topics that can lead to disagreement and arguments.  We need to discern and determine which “hill is worth dying for” when it comes to disagreements.  Romans 12:18 encourages us to live peaceably as much as possible.

Isaiah 9 spoke of a people in darkness who were brought into the light.  A special child was promised to usher in peace and hope.  John 8:12 speaks of this Light of the world – Jesus.

Jesus came to die on a hill for us.  John 3:17  He came to reconcile God and man.  See Hark the Herald Angels carol… “God and sinners reconciled”.

BARBIE AND BARNEY BACKLASH DAY

THE SCENE:

Rainy Temperature Humidity Feels like Wind Speed Wind Direction
38 ℉ 833% 38 ℉ 2.8 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

Nose Circles 5 each direction.
25 SSHs .
5 Cherry Pickers.
20 Rockettes.

THA-THANG:
Mosey towards the CMUs.  On the way, everyone line up along curb/sidewalk at one end. Karaoke two steps onto sidewalk two feet down.  All the way down sidewalk.  Then reverse and head back.  So, both directions.

Everyone grab a CMU.  Head to the first of 12 cones.  Each cone represents is a station.  Taking cue from 12 days of Christmas, the PAX works through the cones as through the 12 days.  So, day 1 first.  Then day 2 and then back to day one.  Then day 3, then 2, then 1, and so on all the way to day 12.  The number of reps indicated by the day.  Exercises are:

1 – Blockee
2 – Man Makers (Merkin then pull block another Merkin pull
block back = 1)
3 – Overhead Press
4 – Squats
5 – Flutter Kicks Four Count
6 – Bodyweight Merkins
7 – Lion Kings (Vertical CMU squat and press like Simba)
8 – Front Hold Lunges (Both legs = 1)
9 – Big Boy Situps
10 – Curls
11 – Mountain Climbers
12 – Monkey Humpers

Then Mosey back to AO.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
15 Brothers.
CIRCLE OF TRUST/BOM:
As many of you know, my wife recently had surgery.  An elective surgery to help with a condition called Interstitial Cystitis.  This is a bladder condition that is considerably annoying but not life threatening.  So, she’s struggled for 10 or more years dealing with this.  After getting the help recently, I wondered why we waited.  Ironically, today is BARBIE AND BARNEY BACKLASH DAY.  On December 16th, Barbie and Barney Backlash Day allows parents to take a vacation from all the repetitive sing-a-longs and storytelling.  The day permits parents to turn off the annoying cartoons and songs. Parents may insist on a different book to read at bedtime. Or put away the noisy toys.  I’ve never heard of this ‘day’ but it describes a bit about what my wife did.  Basically, giving up everything in support of her family.  Mostly our kids.

And as an exercise take these 9 major categories of life and sort them in an order of importance that represents what would be the most ideal for you:  kids, spouse, work, exercise, friendships, hobbies, house-upkeep, travel and experiences, and appearance.  So, 1 through 9 most ideally. 1 being what you’d ideally like to have as the most important thing to you.  Then take the same list and look at what it is realistically.  Compare them.

So, basically an offering of advice to be careful of how you devote your time.  Obviously, we have to work and take care of things around the house.  We also love our kids and want to spend time with them.  But don’t forget about yourself.  As quoted below:  ‘When you take time for yourself, you’re being a GREAT parent: you are teaching your children to grow up and find balance between caring for others and caring for themselves!’

Some professional thoughts:

Dr. Lara Honos-Webb, PhD Psychology Specialist

Parents need their own downtime and personal lives. If you are spending all of your free time running your children to their commitments, you’re not taking good care of yourself. Your marriage needs time for you and your spouse to have adult conversation. If you are single, your romantic life needs you to have energy to spend in connecting with other people. Don’t feel guilty for taking time away from your children to focus on your love life. Parents who are happily in love will find it easier to be better parents. Taking care of children, takes an enormous amount of energy, and the energy generated by a fulfilling connection to a romantic partner can be an important resource for you as a parent. If you spend all of your time taking care of your child, you will soon find yourself depleted, and you, your child, and your partner will suffer.

 

Dr. Deborah R. Gilboa, MD Family Practitioner

There are three great reasons why parents need to take some time for their own interests and pleasure!

  1. Lower your stress—be a better parent!
    When adults take time for ourselves we relax. Blood pressure is lowered (unless “time for yourself” means smoking or eating a whole lot of junk food!), we smile more, sleep better and have a more positive outlook. All of these factors combine to help us be more positive in the rest of our lives – at work, at home, and with those we love.
  2. Strengthen your family.
    Many parents avoid their own hobbies or taking time for themselves because they believe that there is no time, or their family needs them too much. Help your family value you more by valuing yourself. Your children will learn to show you respect when you show yourself that same respect, by pursuing an interest, hobby or activity that brings you pleasure.
  3. Raise your kids to be adults who take care of themselves.
    Our children will repeat our patterns. So create a healthy pattern in your home, where adults value their own passions and make a little time for those interests.  Do you want your kids to grow up and value themselves and their abilities? They will learn from you, by example!

When you take time for yourself, you’re being a GREAT parent: you are teaching your children to grow up and find balance between caring for others and caring for themselves!

 

 

MOLESKIN:

ANNOUNCEMENTS:

Tour De Catholic

 

 

THE SCENE: A Balmy, clear and cool 29 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators from 9
Ole Miss Piss 10 each leg
Tempo Squats 10
Cherry Pickers 5
Tempo Merkins 10
THA-THANG:

There were 35 stations and we made it through 24 of them.  The idea was to move around campus, and see some new and old areas, to encourage all of us to be more creative.  Each area was labeled with number, and here are the corresponding exercises.  There were some new exercises that were crowd pleasers.  The El Capitan’s up the frost covered hills were a bit of a challenge.  The elevated plank jacks, merkins, and balls to the wall were a difficult trio.  We introduced some new exercises, the dirty hookup and the flying nun were a fun twist!

1 Twinkle Toes 18 Run the bases repeat x 3
2 El Capitan 19 El Capitan
3 Merkins 20 Calf Raises
4 El Capitan 21 LBC’s
5 Merkins 22 Batwings
6 Jump Squats 23 Run one lap
7 BBS 24 Stadiums
8 Monkey Humpers 25 El Capitan 5X
9 Bear Crawl 26 Step Ups
10 Elevated Plank Jack 27 Batwings
11 Elevated Merkins 28 El Capitan
12 Balls to the Wall 29 Calf Raises
13 Wall Squat 30 Pickle Pounders
14 Dirty Hookup 31 Flutter Kicks
15 Flying Nun 32 Hello Dollies
16 Dips 33 El Capitan
17 Pull ups repeat x3 34 Hello Dollies
35 Flutter Kicks

MARY:
There was no additional time for Mary today
COUNT-OFF & NAME-O-RAMA
One FNG today, Crawl Space.
CIRCLE OF TRUST/BOM:
How to confront a brother/member.


MOLESKIN:
Pray for racism, covid, Anchorman’s nephew Ian who suspects that he has yet another spinal fluid leak, praise for Curveball’s wife and her successful surgery.
ANNOUNCEMENTS:
No Christmas Day workout.

Shamrock – Commitment

THE SCENE: 41F perfect F3 weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25 OYO

Merkins 10 – 4ct 

THA-THANG:

Mosey to Racquet Club lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to Weigels Hill  stopping to bear crawl for 30 seconds. Once at the top we mosey back to racquet club. 

Another round of the basics. 

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise.

Total of 200 reps for all exercises 

Mosey back to AO.

MARY:
We did 90 seconds of burn without rest ( flutters, scissors, box cutters, repeat )
COUNT-OFF & NAME-O-RAMA
Trolley, Flower Pot, Betty, Mermaid, Clickbait, Hurl, Baby Boomer, Music City, Dumpster Dive, Osteen, Jenner, Anchorman,
CIRCLE OF TRUST/BOM:

Commitment has been on my mind this week. With the cold weather and even some rain you guys showed up ready to encourage and be there for each other. 

We are very lucky to have such a committed group of high impact men. 

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.” Kenneth Blanchard

“Commitment in the face of conflict produces character.” Anonymous

 Motivation is what gets you started. Commitment is what keeps you going.” Jim Rohn

6 For I am already being poured out like a drink offering, and the time for my departure is near. 7 I have fought the good fight, I have finished the race, I have kept the faith. II Timothy 4:6

MOLESKIN:
Trolley’s wife, Curveball’s wife, Brendan friend of several with cancer, Jenner’s meeting, Hurl & Clickbait adoption / foster care.
ANNOUNCEMENTS:

ShallowCousinDiego

The Scene

Perfect day after Thanksgiving weather

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Tempo Squat

Tempo Merkin

Curtsy Lunges

Baby Arm Circle Forward and Back

Tha-Thang

Mosey to CMU Pile and grab CMU then head to “CMU Mosey Way”

We had to deal with Dora’s annoying cousin Diego the morning after the holiday festivities. 

Partner up and while one partner runs the other is working on the exercises Dora style (they are family after all)

100 Merkins

150 Overhead Press w/ CMU

200 LBC w/ CMU

250 CMU Curls

300 Squats w/ CMU

 

Mosey back to AO parking lot and grab 2 moderate-sized rocks

 

Begin in the middle then work our way through 6 different exercises spread out on the outskirts of the lot. 

Buy into each exercise with 4 burpees over your rocks in the middle of the circle

50 Freddy Mercury’s

20 Merkins

20 Lunges

15 Deadlifts

15 Overhead Press

15 Floor Press

 

We worked for 5-6 minutes until Recover was called and time was up.

Mary

No Time

COUNT-OFF & NAME-O-RAMA

7 HIM’s broke out of the turkey coma

COT/BOM

Read an excerpt from My Utmost for His Highest Shallow and Profound

“Beware of allowing yourself to think that the shallow aspects of life are not ordained by God; they are ordained by Him equally as much as the profound. We sometimes refuse to be shallow, not out of our deep devotion to God but because we wish to impress other people with the fact that we are not shallow. This is a sure sign of spiritual pride.” -Oswald Chambers

Whether you eat or drink, or whatever you do, do all to the glory of God. —1 Corinthians 10:31

Often times I let the fear of sounding shallow or not having something “enlightened” to say stand in the way of sharing or entering into discussions in many of the circles I am apart of. These excerpts from Oswald Chambers challenged me deeply and made me realize that no matter how shallow I think something is, When I feel led to share or to start a conversation it is more than likely ordained by the Spirit and to not engage is out of fear (or out of pride). 

What fruit are we not seeing in our lives because we are holding back for fear of being seen as shallow? 

MOLESKIN:

ANNOUNCEMENTS: