F3 Knoxville

Tag: Pele

The Gate

THE SCENE: Cloudy and hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Windmills, 25 Squats, 10 Cherry Pickers
THA-THANG:
Mosey to big tree by stop sign at northeast corner of admin bldg.  We will do 20 American Hammers.

Mosey to park perimeter trail where it intersects with roadway that heads to admin bldg.  We will do 25 Squats.

Run on perimeter trail as it heads west and north and curves toward the bottom of Mt. Everest.  We will stop at every fifth light to do 10 merkins, then continue.  At bottom of Mt. Everest we will do 25 Squats then run around big tree in middle of Mt. Everest, then come back to perimeter trail.  We will then do 20 Bicycle Kicks (four count).

Run to every fifth light and stop to do 10 Big Boy Situps.  Continue this until we get to roadway that comes in from Northshore gate.  Stop to do 20 Hello Dollies.

Run across roadway, staying on perimeter trail.  Run to every fifth light and stop to do 10 Shoulder taps (ten taps each shoulder).  We will run until we reach soccer fields.  Stop to do 20 Box Cutters.

We will next go across soccer field.  We will lunge to first line, run to next line, lunge to next, run to next in alternate fashion until we reach the end of the soccer field.  We will stop to do 25 Squats.

Mosey to stop sign at southeastern corner of Admin Bldg.  Stop to do 20 pickle pounders (four count).

Run to Boulder Pile.  Pick up appropriate size boulder.  We will do 25 overhead presses, 25 Curls, 25 Rows and 25 Triceps.

MARY:
Plank Stretches.
COUNT-OFF & NAME-O-RAMA
Seven men present, one FNG, Josh, a good friend and coworker of Hooker.  We named Josh “Hotspur.”
CIRCLE OF TRUST/BOM:
This is a poem written by Marie Howe.  It is about her brother who died.  He was sick and knew he would die when the moments this poem describes takes place.  In this poem he points out to the poet the importance of life’s everyday moments – like eating a cheese and mustard sandwich.  Maybe it is these moments that we are really waiting for, not the big successes, the big job, the big whatever.  For what do the big successes gain us?  Only the opportunities to have special moments with others.

THE GATE BY MARIE HOWE

I had no idea that the gate I would step through
to finally enter this world
would be the space my brother’s body made. He was
a little taller than me: a young man
but grown, himself by then,
done at twenty-eight, having folded every sheet,
rinsed every glass he would ever rinse under the cold
and running water.
This is what you have been waiting for, he used to say to me.
And I’d say, What?
And he’d say, This—holding up my cheese and mustard sandwich.
And I’d say, What?
And he’d say, This, sort of looking around.
We spend much of our loves working towards something, trying to achieve whatever version of success we or others have implanted in our minds.  We often fail to take notice of the simple events of daily life, the simple things around us, such as the folding of sheets after laundry, the walls and pictures in the residences we live in, the simple conversations with loved ones and friends, the beauty around us, whether it be the mountains in the distance or a simple weed growing on the ground in front of us.  Marie Howe’s brother points out that these are the moments and things we are waiting for.
Let us savior these days, these things, these moments that God has given us.  Van Morrison speaks of this in his song, These Are The Days.  He says in the poem that we must savor these days as if there is no past, no future, only now.  He goes on to say:

These are the days by the sparkling river
And His timely grace and the treasured find
This is the love of the one great magician
Turned the water into wine

These are the days now that we must savor
And we must enjoy as we can
These are the days that will last forever
You’ve got to hold them in your heart.

ANNOUNCEMENTS:
Beer run to Union Jacks directly after this workout.

3 Parking Lot Circus

THE SCENE
70 and light rain

 

Welcome & Disclaimer

 

THE THANG
COP
– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Diagonal Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)

 

Hill Runs + Tabata
Two Rounds of Tabata (8 sets of exercise, 20 sec on 10 sec off):

  • Rd 1: Jump Squat Jumps
  • Rd 2: Wide Merkins

After each round, run to the top of the hill and do 3 burpees.

Mosey to the new parking lot.  Once there, partner up.

 

Countdown
One person performs the routine while the other jump ropes, then switch.

Routine:
Run to far cone, perform x20 reps.  Run back to first cone, perform x15 reps.  Run to the second farthest cone and perform x10 reps.  Run back to first cone perform x5 reps.

Perform 2 rounds of each of the following exercises:

  • Dry Docks
  • Frog Squats

Flutter Kick until all PAX finish.

Mosey to parking lot at bottom of the hill.

 

Grinders
Partner up with new Battle Buddy.

1st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 10 reps.  Two rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Tuck Jumps

 

MARY
American Hammers (4ct) – x20 IC
4ct Flutter Kicks – 20x IC
Rinse and repeat

Mosey back to the SP, run hard up the hill!

 

COT
Number off and Name-O-Rama (18 PAX)

 

BOM
Proverbs 11:25 – Whoever brings blessing will be enriched, and one who waters will himself be watered.

This Proverb is a simple reminder that joy and sense of significance comes from giving, not taking.  The world around us pushes us to live as consumers.  Always taking, looking for the next thing that is going to bring happiness.  The problem is that is not how life is meant to be lived.  True joy comes from living with a sense of purpose, and the highest purpose is the welfare of others.  HIMs seek inject purpose in all they do, wherever they go.  Today, keep your heart and mind open for those places where you can bring life.

 

Submitted by Cap’n Crunch

World Cup Redux

THE SCENE: Warm and muggy, 92 degrees, but thankfully not much sun!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10 (4-ct), Slow Windmills x10 (4-ct), Tempo Merkins x10 (4-ct), Motivators 5 reps decreasing, baby arm circles forward x10 (4-ct) and backward x10 (4-ct)

THA-THANG:
We recreated the World Cup Quaterfinals at the Asylum! Run the loop road around the administration 3 times.  8 Stations are located throughout the circuit, each station representing a team from the WC Quarterfinals.  We will do an exercise at each station named after the country represented for the first lap (quarterfinals), second lap (semi finals), and third lap (Finals).  The teams that were eliminated in each round of the playoffs will have their exercises replaced with 10 squats.

FIRST ROUND QUARTERFINALS

  1. French Flutter Kicks (x20, 4-ct) @ Bat house
  2. Brazilian Burpees (10 OYO) @ Big Tree
  3. Belgian Box Cutters (20, 4-ct) @ Corner
  4. Croatian Carolina Dry Docks (x 15) @ Circle Drive Split
  5. Russian Rocky Balboa (10, 4-ct) – then run up to top of stairs and do the victory dance @ Stairs
  6. Swedish Mountain Climbers (x 10, 4-ct) @Circle Drive Split
  7. English E2K oblique crunches (x 10 each knee) @ Turn on to Hilltop
  8. Uruguayan Upright Rows (need rocks, x30) @Rock Pile

SECOND ROUND  SEMIFINALS – Brazil, Russia, Sweden, Uruguay eliminated

  1. French Flutter Kicks (x20, 4-ct)
  2. Brazil Burpees (10 OYO)
  3. Belgian Box Cutters (20, 4-ct)
  4. Croatian Carolina Dry Docks (x 15)
  5. Russian Rocky Balboa (10, 4-ct) – then run up to top of stairs and do the victory dance
  6. Swedish Mountain Climbers (x 10, 4-ct)
  7. English E2K oblique crunches (x 10 each knee)
  8. Uruguay Upright Rows (need rocks, x30)

THIRD ROUND – Belgium and England eliminated

  1. French Flutter Kicks (x20, 4-ct)
  2. Brazil Burpees (10 OYO)
  3. Belgian Box Cutters (20, 4-ct)
  4. Croatian Carolina Dry Docks (x 15)
  5. Russian Rocky Balboa (10, 4-ct) – then run up to top of stairs and do the victory dance
  6. Swedish Mountain Climbers (x 10, 4-ct))
  7. English E2K oblique crunches (x 10 each knee)
  8. Uruguay Upright Rows (need rocks, x30)

FINAL ROUND CHAMPIONSHIP– Croatia eliminated

  1. French Flutter Kicks (x20, 4-ct)
  2. Brazil Burpees (10 OYO)
  3. Belgian Box Cutters (20, 4-ct)
  4. Russian Rocky Balboa (10, 4-ct) – then run up to top of stairs and do the victory dance
  5. Croatian Carolina Dry Docks (x 15)
  6. Swedish Mountain Climbers (x 10, 4-ct)
  7. English E2K oblique crunches (x 10 each knee)
  8. Uruguay Upright Rows (need rocks, x30)

MARY:
We did a mini-competition to determine who got the World Cup Trophy (which just so happened to be an F3 Pint Glass!).  Everyone did Imperial Walkers while each man in turn took a turn kicking a soccer ball as close as possible to the F3 Flag.  Congratulations to Bearcat for taking home the hardware!!

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

RECOGNIZING GOD, a Personal story about recognizing God in my life.  A few years ago my mother was diagnosed with pancreatic cancer and passed away 5 months later. She was only 75, and it was just 2 years after my father passed.  Everyone loves their mom, but she truly was a special person… Never had a harsh word to say about anyone, generous to a fault, loved her friends and family and church community, humble but talented, gregarious and kind.  When she became ill, I authored her Caring Bridge website which kept friends and family up to date on her situation.  I raced home to Chicago when I heard she had taken a downturn, and missed being able to say goodbye to her by about a half an hour.  I knew it was my responsibility to pass on the news.  As I was sitting at the computer, trembling with unbearable grief, trying to find the words to put into the final entry, I stared out the window and my anger turned towards God. Where was He?  Where was He for my mother?  Why did she have to get sick and suffer as she did? I sat there for a while, tears pouring down my face, my heart broken and hurting, and I felt a tingle run through my body. And I saw these images so clearly…

  • Her neighbor across the street who brought her over hot dinners twice a week
  • Her friend from her college days who drove 6 hours to visit with her when she heard she was sick
  • The waitress at a restaurant where we went to eat shortly before she passed away that brought her a bowl of chicken broth and vegetables when she learned my mom was sick and the original soup order was too spicy for her. The manager also picked up her bill.
  • The friends who kept our freezer stocked with more ice cream than an Army could eat because they knew that was her favorite treat.
  • The widow at church who drove her to several of her doctor’s appointments and was good company for her.
  • The surgeon who performed a near-perfect surgery in the early stages to give her a fighting chance and whose optimism and encouragement was so needed for all of us.
  • Her caregiver who lifted her spirits and was such a warm and comforting presence in the house.
  • Some friends of mine who drove 600 miles (!!) from Knoxville to attend her funeral.

Where was God? God was EVERYWHERE.  I was too blind and ignorant and selfish to see it.  He was all around me, I saw Him in these friends and neighbors, in the love these people showed my mother.

I encourage everyone to look for God in the kind acts of friends or strangers, and to be a vehicle for God’s love for others in the way you conduct your own lives.

MOLESKIN:
We prayed for the health and well being of several family members of the F3 community that have fallen sick or have been injured.

It was an incredible honor to lead my first Q for the Asylum PM group.  I was humbled and thankful by the opportunity.

ANNOUNCEMENTS:
Kickball tournament on Saturday.

Kicking It

THE SCENE:  Partly cloudy, mid to upper 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Squats, 20 Side Straddle Hops, 10 Bottle Openers, 10 Windmills
THA-THANG:
Mosey to other side of Admin Bldg.  We will do 25 Squats by steps up to Admin Bldg.  Then we will run up steps to top.  We will do 20 Merkins on porch.  Run back down stairs.  Bernie Sanders to street.  Lunge across street and run down stairs to grassy area.  10 Burpees.  Run back up stairs.  Lunge back across street.  Run back to stairs of admin bldg.  Rinse and repeat.  Those who finish first do baby crunches at top of stairs.

Mosey to northeast corner of admin bldg.  20 American Hammers in cadence.

Mosey to northern parking lot and trail leading north of that that gradually turns towards park entrance on Lyons Bend Road.  We will do Route 66 with the following exercises.  Whoever finishes first sweeps others back to start.

  • Big Boy Situps
  • Star Jumps
  • Dive Bombers

We will do 14’s to where trail hits roadway coming from Lyons Bend gateway entrance.  We will bear crawl to first light, sprint the next four lights, bear crawl one more light, sprint another four, etc. until roadway.

Mosey to Bottom of Roadshow Run.  Do 25 Squats in cadence.  Run to top of Roadshow Run.  Those who get to street first do plank until everyone arrives.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eleven men, one who was a Flying EH, a great guy named Sam Harward whom we have given the F3 name of Samsung.  Samsung is a competitor of the group he works for.
CIRCLE OF TRUST/BOM 

John Donne’s poem, A Hymn to God the Father is a powerful and beautiful reminder of how much God loves us, despite are continuing sin.  In the first stanza, Donne asks God whether he will love him despite the fact that he continues to commit the same sins again and again, despite the fact that he himself deplores those very sins.  How could a just God continue to love him despite the fact that, given so many chances, he doesn’t ever get it right?  And yet, God still loves him.

In the second stanza Donne admits to being even worse.  He asks if God will forgive and love him despite the fact that he wins others to the very sins he has committed.  He asks whether God will love him despite the fact that he escapes from some sins, only to commit them years later – and may even wallow in those sins.  How could God forgive him.  And yet, God does.

In the final stanza, Donne, a great man of faith, admits the sin of his own lack of faith.  He fears that when he dies that he shall perish alone, devoid of anything – that death is only the end.  So he asks for God’s promise that at his death, God’s son shall shine as he shines now.  And, realizing Jesus’ love for us, he sees God, he sees his love, and in that he fears no more.

A Hymn to God the Father

Wilt thou forgive that sin where I begun,
         Which was my sin, though it were done before?
Wilt thou forgive that sin, through which I run,
         And do run still, though still I do deplore?
                When thou hast done, thou hast not done,
                        For I have more.
Wilt thou forgive that sin which I have won
         Others to sin, and made my sin their door?
Wilt thou forgive that sin which I did shun
         A year or two, but wallow’d in, a score?
                When thou hast done, thou hast not done,
                        For I have more.
I have a sin of fear, that when I have spun
         My last thread, I shall perish on the shore;
But swear by thyself, that at my death thy Son
         Shall shine as he shines now, and heretofore;
                And, having done that, thou hast done;
                        I fear no more.

ANNOUNCEMENTS:
Kickball tournament this Saturday!

Plan A or Plan B?

THE SCENE: Rainy will some thunderstorms
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Squats, 20 Seconds of Squat Pulses, 20 Merkin Jacks (Abrupt Ending Due to Thunderstorms)
THA-THANG:

Pick up bricks in my car (each man gets one set of two bricks) before we mosey.  Mosey to Pavillion.  We will start off with doing 25 Squats while holding bricks in front of our chests.  We will then do Totem Poles with 30 seconds of each exercise as we symbolically climb up and down the totem pole.  Thus we will do each exercise for five thirty second segments by the end of the totem pole.  The following are the exercises.

  • Burpees
  • Squats
  • Picnic Table Pull Ups
  • Imperial Walkers
  • Bench Butt Raises

Note:  some ladies were having a gathering at the pavilion so we had to shift pavilions in the middle of the exercises.  We moseyed to the pavilion at the south ball fields.

After the totem pole exercises we did the following exercises with bricks:

  • With back on ground, 25 bench presses
  • Back on ground, 25 wings up
  • Back on ground, 25 overhead to knees
  • Back on ground, 25 overhead to back of head.

Next we did the following calve raises only going half way down after each raise up so as always to be on toes:

  • 25 calve raises with toes pointing straight
  • 25 calve raises with toes pointing at outward angle
  • 25 calve raises with toes pointing at inward angle

Mosey with bricks to outdoor shelter that is close to outdoor chapel.  25 Squats while holding bricks forward in front of chest.

Pickets charge with bricks to Admin Bldg and AO.  Drop off bricks.

COUNT-OFF & NAME-O-RAMA
Eight men and one dog (Woodshack’s dog named “Chevy” was an incredible addition to our crew).
CIRCLE OF TRUST/BOM:
Cherish your relationships.  Pray for those you love.  Today is may daughter’s birthday and I cherish the 23 wonderful years that Faith has been my child.  She recently made a difficult decision NOT to go to graduate school after being accepted back in the spring and planning to start in the fall.  As a father, my initial thoughts and emotions, after she decided not to go to grad school, were mixed with disbelief, doubt and anger.  I thought to myself, “You are blowing an opportunity to have a masters degree by the age of 25.”  I was thinking her decision was impractical.  But it wasn’t my decision.  It was Faith’s and after four years of majoring in a very difficult program of English at her university, she just wasn’t ready for more classes, more studies, more reading.  She wants to work now and get a masters later.  I am glad that God told my wife and I to be patient, to consider her viewpoint, to look at her dreams, and to remember times in our own lives when we made important heart-felt decisions that were not the “practical thing” but which were right for us at that particular time in our life journeys.  Faith has been busy since making her decision not to attend grad school and has been applying for various America Corp positions in various parts of the United States.  She has already been offered one position and is still interviewing with a few others.

Be patient with those you love.  We can influence and we can give advice, but we should not control their life decisions.  We can show them we love them and want the best for them.  We can pray for them.  And, we can pray to God for direction before we choose what to say to them when they do make difficult life decisions.

ANNOUNCEMENTS
3rd F this Saturday.  Kickball next Saturday.