F3 Knoxville

Tag: Pele

New Years Beatdown

THE SCENE: low 50s, mostly cloudy, and mostly pleasant!!

F3 WELCOME & DISCLAIMER

Check.


WARM-O-RAMA:
20x then 19x SSH (4-ct, IC) (2019, baby!!); 20x Cherry pickers (4-ct, IC), 30x Ussain Bolts (10 for each squat increment),  baby arm circles forward (10x) and backward (10x); little of this, little of that.

THA-THANG:

Mosey to Parking Lot south of ball fields

  • PARKING LOT PYRAMIDS (hat tip to someone else who did this… maybe Woodshack?)
    • PYRAMID LAPS! Partner up with like speed. Run opposite directions, high five when you pass at the far end, and every time you meet at the near end, do the following exercises in reps of 20 except burpees, which will have 10 reps:
      • Lap 1 LBCs
      • Lap 2 LBCs, Mtn Climbers
      • Lap 3 LBCs, Mtn Climbers, Bobby Hurley’s
      • Lap 4 LBCs, Mtn Climbers, Bobby Hurley’s, burpees
      • Lap 5 Mtn Climbers, Bobby Hurley’s, burpees
      • Lap 6 Bobby Hurley’s, burpees
      • Lap 7 burpees

Mosey to sidewalk leading to Cardiac Hill:

  • Starting at end of Parking Lot, do PAULA ABDULS. Run two lightposts, Bernie Sanders back one, do 10 Iron Mikes (5 each leg), rinse and repeat until path intersects perimeter trail.
  • Reverse course.  Do 11s back up to parking lot (jump squats).

Mosey to perimeter road.  AYG sprint back to AO.

MARY:
20x EH2s right side, 20x left side (it was at this point that the Q couldn’t figure out which was his left or right ankle); 25x American Hammers (4-ct, IC); 20 BBS (OYO)

COUNT-OFF & NAME-O-RAMA
6 F3 HIMs and two FNGs, Stockton Webb and Ross Dempster, who we named Misfire and Cellar.

CIRCLE OF TRUST/BOM:

About a year ago, I did something I’m not particularly good at: practiced forgiveness.  A friend of the family approached me after my mom passed and mentioned a sizable loan that she had given to him a year or so previously.  Trying to tie up loose ends quickly, I approached him with a number of payback options, all of which he agreed to.  However, he failed to live up to his promises, and claimed that one emergency after another consumed the funds he was trying to save up to pay back the loan.  After years of this, I became frustrated and angry.  A year ago this past Christmas, however, I prayed on the matter and felt an overwhelming peace.  I must do the Christian thing and practice forgiveness.  Not with regards to accepting the excuses, but with the loan itself.  I resolved to trust him that his reasons were valid, and the only conclusion at that point was to decide that he needed the money more than I did.  I let him know of this in an email, and felt satisfied that I had done the right thing.  But after a few months, the old feelings of resentment, anger, and frustration resurfaced.  I prayed again, and realized I had not fully gone through with the forgiveness process.  I had forgiven him in my mind, but not in my soul and heart.  I prayed again, and this time I felt fully at peace.  I tried to put Grace into practice, and forgive my debtor, as my debt is forgiven by God.  I encourage everyone to adopt as their New Year’s resolution to release the negative energy and forgive at least one person in their life that has wronged them, completely and unconditionally.

This also ties in with the link that Cap’n Crunch posted a month or so ago describing an amazing act of forgiveness when a man lost his wife and unborn child in a traffic accident involving a firefighter medic who fell asleep at the wheel.  An excerpt: “In moments where tragedy happens or even hurt, there’s opportunities to demonstrate grace or to exact vengeance.  Here was an opportunity where I could do that. And I chose to demonstrate grace.”

For those who missed it, the link is https://www.today.com/news/one-man-s-forgiveness-after-tragedy-creates-profound-friendship-stranger-t144626?fbclid=IwAR1l1J1wtO2ymOSzzE8MfHHp9oor_GjRSaApQGTQY7mINCtlPHv4lGnrFAg

 

Ephesians 4:31-32

31 Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice. 32 Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.

 

Lords Prayer: “and forgive us our trespasses, as we forgive those who trespass against us”

MOLESKIN:
We had a lot of fun and fellowship at the Polar Bear Plunge this year.  Let’s do it again next year!  Also, a word of appreciation to all the PAX who showed support in any way for the Pitstick family during the difficult time following the loss of Quickrete (Grady Pitstick) last month.  F3 at its finest…

ANNOUNCEMENTS:

Wet 66

THE SCENE: Gross.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Gave choice of wet or dry workout. PAX chose wet.

Shoulder shredder (100 OH claps IC)

PAX mosey to top of cardiac.

Rd1: Each light pole going down cardiac. Route 66 – 8ct Bodybuilders. Run back up. Rabbits sweep everyone.

Rd2:Each light pole going down cardiac. Route 66 – Crab Cakes 4ct. Run back up. Rabbits sweep everyone.

PAX mosey to bottom of hill by AO

Alternating movements up the hill:
1) Crawl bear for 6 steps
2) Bear crawl for 12 steps
Continue until reaching top

Recovery jog back down to AO

MARY:
Shoulder shredder (100 OH claps 4ct)
1.5 min of Boat/Canoe with slight variations (flutters, OH claps, row the boat, etc)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Gave everyone a choice of the wet route or the dry route at the start of the workout. Told everyone the seemingly “easier” dry route would’ve consisted of 120 bodybuilders, 120 squat jumps, 120 flutter kicks, and 120 lunges. Choosing the apparent easier path doesn’t always end up easier in the long run.

MOLESKIN:
Pinto brought up the idea to rename Candy Corns to The Grady Pitsticks in honor of Quickrete. Lilydipper will reach out to Cap’n to see if we can get it changed in the Lexicon.
ANNOUNCEMENTS:
2nd F lunch today at Babalu at noon.

A Tennessee Wonderland

THE SCENE
48 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x25 IC
Chinook Squats 4ct x15 IC
Hillbillies 4ct x15 IC
Line up on curb
Rocky Balbos x15 IC
Merkins  x12IC
Rocky Balbos x15 IC
BAC Fwd x12 IC
BAC Bkwd x12 IC
Rocky Balbos x20 IC

Mosey to Candy Cane Lane (circular parking lot)

Halfway stop pause for some Grinch’s leg

The Grinch’s Legs

  • Squats x10
  • Fwd & Bkwd lunges (same leg then switch) x10 each leg
  • Side Lunges x10 each leg
  • Jump Squats x10

Rinse and repeat

 

Candy Cane Lane
Run to cone 6 and back each time.  First time stop at far cone, cone 6, and do exercise.  Next time stop at cone 6 and cone 5 and so on until you do all the exercises.
Exercises:

  • Cone 1 – Squats x15
  • Cone 2 – Diamond Merkins x15
  • Cone 3 – Tuck Jumps x15
  • Cone 4 – Froggy Squats x15
  • Cone 5 – Dry Docks x15
  • Cone 6 – Candlestick Burpees x15

Mosey back to Santa’s Workshop (playground)

 

Worker Elf 11s

  • Toy Builders (i.e. 8ct Body Builders) & Dips

Mosey to SP

 

MARY
Santa’s Jelly Belly

  • Reverse crunches x10 IC
  • flutter kicks 4ct 10 IC
  • V-ups x10 IC
  • Plank Jacks 4ct x10 IC
  • Rinse and repeat

ATMs

Right Side Crunches x20 IC
Left Side Crunches x20 IC
Dry Docks x25 IC
Rinse and repeat

 

COT
Number off and Name-O-Rama

 

 

BOM
“And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone.”

1 Thessalonians 5:14

 

Solid

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Side Straddle Hops, Plank stretches, 10 Tempo Merkins, 10 Mountain Climbers, 10 Windmills, 10 Cherry Pickers
THA-THANG:

Mosey up mini cardiac hill and turn right onto the perimeter trail.  20 Hello Dollies.

We will be doing “nickel, dime, quarters” along the perimeter trail all the way to the serpentine sidewalk until it hits the main roadway going by the ball fields.  In the nickel, dime, quarter we run the distance to one light pole and then do five reps of an exercise, run for two more light poles and do ten reps of the exercise, then run for five more light poles and do 25 reps of the exercise.  Those finishing an exercise first do baby crunches until all others catch up.  We will do the following exercises along the way:

  • Squat jumps
  • Merkins
  • Big boy Sit-ups
  • Star jumps

Mosey to long parking lot between the serpentine sidewalk and the northern baseball fields. We will circle around the parking lot performing the exercises listed at each cone.

Cone 1:  20 American Hammers (four count) then Berry Sanders to Cone 2.

Cone 2:  20 Bobby Hurleys, then sprint to Cone 3.

Cone 3:  20 Imperial Walkers (four count) then bear crawl to Cone 4.

Cone 4:  20 Squats, Berry Sanders to Cone 5.

Cone 5:  10 Shoulder Taps (each shoulder) then sprint to Cone 6.

Cone 6:  Ten Burpees.

Rinse and Repeat.

20 Box Cutters.

Mosey to Playground.  We will do elevens at benches, starting with one bench lift and ten bench jumps.

10 Dive Bombers, 10 Bottle Openers, 10 Peter Parkers, 20 Flutter Kicks, 20 Table Saws, Boat Canoe

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:

Philippians 2:3 ESV / 181 helpful votes

Do nothing from rivalry or conceit, but in humility count others more significant than yourselves.

John 15:12-14 ESV / 134 helpful votes

“This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. You are my friends if you do what I command you.

Certainly, a purpose of F3 is to better ourselves as men.  But in F3 we also learn that life is not just about ourselves.  A true HIM looks to God above for direction and then uses the strength that God gives him to reach out to others.  I love the way that we, in F3, look to beyond ourselves in the BOM.  We learn messages about life that are God-Driven and which give us moral and personal strength.  I also love how, in F3, we take that message outward, looking to find other men to be a part of our PAX but also looking to ways we can help the community.  In that way we no only make ourselves better, but make others better.  Let’s remember that as we go on through this week and as we celebrate Christmas.  We can be thankful that God came in the form of man to sacrifice Himself for us.  But we can also learn to make the high commitment to spread our love to others, sacrificing our tendencies towards greed and self-focus, while learning to give of ourselves, our time, and possessions.

3 C’s

THE SCENE: Mid 30’s, cloudy, just a little precipitation at the end

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some SSH’s, Cherry Pickers, Baby Arm Circles, Merkins, and Tempo Squats mixed in with some mosey over to the rock pile.

THA-THANG:
Moseyed to the rock pile for 3 sets of the following exercises (with rock):

  • Bicep curls
  • Overhead shoulder press
  • Squats

20 reps of each exercise, run and touch the bottom of the stairs in between each set. After 3rd set, we did 20 reps of 4 ct. flutter kicks with rock overhead.

Mosey to the dead end just below the Asylum for some 7’s. Exercise at the bottom = Jump Squats and exercise at the stop sign = Burpees.

Mosey back to the rock pile for round 2 (same exercises but only 2 sets this time). Finished with the flutter kicks.

Mosey back down to the dead end for another round of 7’s. Exercises = American Hammers (4 ct) and Merkins.

Mosey back to the rock pile for the last round (just 1 set this time). Finished with flutter kicks again.

Mosey to the bottom of Little Baby Hill. Run 3 times up with 1 burpee at the top each time.

MARY:

Just enough time for some Hello Dollies and some Sweat Angels

COUNT-OFF & NAME-O-RAMA
11 HIM’s – no FNG’s

CIRCLE OF TRUST/BOM:

3 C’s that are in direct opposition to being the men we are called to be: Comfortability, Convenience, Complacency

I’ve found myself falling into the trap of the 3 C’s lately in terms of leading my family spiritually. Insert any excuse you want…..tired at the end of the day, in a busy season of life, work stress, etc., etc., etc. But those excuses are all just temporary circumstances, and God doesn’t call us to be governed by our circumstances. We are called to lead our families – not just when it’s comfortable or convenient. Being a HIM is about being the man that God calls us to be, regardless of our present circumstances.