F3 Knoxville

Tag: Pluto

Fun With Pumpkins!

THE SCENE: Perfect fall day! low 70s, sunny, a bit of a light breeze
F3 WELCOME & DISCLAIMER

Performed adequately.
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– Air Squared (Squat chair while forward extended arm claps) 10 Overhead/ 10 sideways (seal claps)

– 10 Windmills (4-ct, in cadence)

– 10 LBACs Forward/backward (half small, half big)  (4-ct, in cadence)

THA-THANG:

Mosey to the north perimeter trail past the small parking lot. Get the Pumpkin that the Pumpkin Fairy left in the culvert.  Indian Run around northern trail loop and then over to bottom of Everest.  Pass the Pumpkin to the back of the line.  When it gets there, that person runs to front, carrying it over his head, then passes it backwards.  If we drop the pumpkin, we all do 10 BURPEES. (thankfully, this didn’t happen in spite of several PAX recklessly throwing the pumpkin around when they were passing it.  Scoundrels!)

  • The Pumpkin Says (Done at three stopping points on the Indian Run)
    • Get in a line. Do the following exercises, doing a special Pumpkin exercise when it gets to you (in parentheses).
      1. Big Boy Situps (10 American Hammers w/ pumpkin) 2-ct
      2. Hold Plank (5 Pumpkin Press Burpees)
      3. Tempo Squats (10 Squat Thrusts with Pumpkin)

BURPEE BROAD JUMP INDIAN RUN up Everest to base of summit.  Get in a vertical line, do BURPEE BROAD JUMPS (1 Burpee, 3 broad jumps) up Everest.  Person in the back with Pumpkin runs to front of line and hands it off. Pass pumpkin to the back, rinse and repeat until we reach the base of the summit.

  • Push the Pumpkin to the Pumpkin Patch!
    • PAX running back and forth between cones, doing 5 Merkins at one end and 5 BBS or 10 LBCs at the other. One at a time, BEAR CRAWL to the pumpkin and do 3 LUNGES with the pumpkin.  BEAR CRAWL to pumpkin patch and run back. Leave it and return to PAX.  Next man up.  Keep doing it until we get the pumpkin where it needs to be.
  • Grinder!
    • Base of Summit: 5 Burpees
    • Top of Summit: 20 Big Boy Situps
    • Bat House: 20 Smurf Jacks
    • Bottom of Stairs: 20 Merkins

We got through 2 rounds of grinders

MARY:
Finished off with some flutter kicks.
COUNT-OFF & NAME-O-RAMA
10 HIMs!
CIRCLE OF TRUST/BOM:

The Disease of More is a phrase coined by Pat Riley to describe why championship teams often get dethroned due to internal strife.  The players want more… and when they have the championship, it turns to other things.  Money, endorsements, accolades, attention, etc. They stop paying attention to the details that got them where they are and it becomes more about egos.

Psychologists didn’t used to focus on happiness.  Usually the opposite, they focus on why you are depressed, angry, etc.  But in the 1980s there was a bit of a shift in this pattern. There was a study where they gave everyone buzzers, and they were to write down how happy they were and what they were doing when the buzzer went off randomly, on a scale of 1 to 10.  Everyone always wrote down a 7, no matter what they were doing.  At the grocery store, at a child’s sporting event, making a big sale, etc.  During really bad times, it would dip to 2-5, but quickly go back to 7. And during GREAT times (marriages, dream vacation, lottery winner!) would shoot up for a bit, then dip back to 7 again.  Things always pretty much seem to be fine… but they could always be better.  People thought they could always be “more” happy. Hence, the 7.  The trick is the brain always telling you, if I could just have X, Y, or Z, then I’d be happier and finally reach a 9 or 10.

Hedonic Treadmill: We are always striving for a better life and end up expending a ton of effort just to wind up in the same place.

What if there is no “next level” to achieve?  By constantly trying to reach that “next level”, maybe it’s keeping you from appreciating where you are now.

There are always tradeoffs when you “improve”.  Time away from family, money, etc.  Life is not a checklist.  If you sacrifice too much on your way to seeking your perfect 10, you might end up sacrificing the happiness equity you already own.

So what’s the solution?  The solution is to be motivated in life by something other than our own happiness, something greater than ourselves.

Psalm 37:4 Delight yourself in the Lord, and he will give you the desires of your heart

Luke 9:25 For what does it profit a man if he gains the whole world and loses or forfeits himself?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
Announcements

Brolympics Nov. 5!

Iron PAX Week 4 at the Asylum

THE SCENE: Cool & Crisp at 44 degrees
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
No time for warm-up, just get to it.
THA-THANG:

  • 100 Gas Pumpers (Knees to Chest)
  • 50 Jump Rope
  • 1 mile run
  • 25 Hello Dollies
  • 25 Burpees
  • 50 Jump Rope
  • 400-meter run
  • 25 Hand Release Merkins
  • 25 V-Ups
  • 50 Jump Rope
  • 400-meter run
  • 25 Leg Raises
  • 25 Jungle Boi Squats – 2 spoons style
  • 50 Jump Rope
  • 400-meter run
  • 25 4-count flutter kicks
  • 25 Bonnie Blairs [AKA Iron Mikes]
  • 50 Jump Rope
  • 400-meter run
  • 100 Big Boy Sit-ups
  • 50 Jump Rope
  • 1 mile run

MARY:
We gave it our all for the Iron PAX and had nothing left for Mary.
COUNT-OFF & NAME-O-RAMA
9 HIMs came out to grind out the Iron PAX Challenge. We thank Carney, Doublewide & Cat Gut as men to aspire to when we grow up, someday.
CIRCLE OF TRUST/BOM:
Two (2) quotes were key for this BOM. One from Isaiah and the other from G. Michael Hopf.

  • Then I heard the voice of the Lord, saying, “Whom shall I send, and who will go for Us?” Then I said, “Here am I. Send me!” – ‭‭Isaiah‬ ‭6:8‬ ‭
  • “Hard times create strong men, strong men create good times, good times create weak men, and weak men create hard times.” [Those Who Remain by G. Michael Hopf]

May we always strive to be “Strong Men” to create the “Good Times”. May we not become “weak men” to create “hard times”.

ANNOUNCEMENTS:
None.

Rivers Do Not Drink Their Own Water

THE SCENE: Temps in 70’s, partly cloudy and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with 7, 15 second squat, 10 Twisties, 30 second squat, 10 Cherry Pickers, 45 second squat, 10 Rockettes, 60 second squat, Stretches, Little of This and That
THA-THANG:

Mosey to the Caribbean.  We will run on a candy cane route, stopping at every other island to do the following exercises.  The end of the candy cane will be the island in the middle of the north side of the Caribbean.

  • 10 Merkins
  • 10 Star Jumps
  • 10 Big Boys
  • 10 Plank Jacks

Mosey to the Lily Pad.  We will do suicides running to each of five cones and back to curb.  At curb we will do 20 Baby Crunches each time we come back.  Next, we all run back the last cone. We will sprint back.  The man in the lead picks up cone that is one his way back to the curb.

Mosey past the Pavilion by the Lily Pad to the perimeter trail.  We will run east then south on the perimeter trail to the Serpentine Sidewalk and then head on the Serpentine Sidewalk toward the Caribbean Parking Lot.  Men will run for ten light posts.  Those getting to the tenth light post first circle back to the six.  We will then walk for two light posts as a group.  We will repeat this process all the way to the Caribbean.   At the Caribbean we will slow mosey back to the AO.

At the AO parking lot we will partner up in teams of two.  Each team will see how far one can throw a frisbee while the other partner runs forward to catch the frisbee.  Whichever team gets the farthest is the winner.

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs.  We had Hammy from Birmingham (not our own Hammy here at F3 Knoxville) join us today.
CIRCLE OF TRUST/BOM:

Rivers Don’t Drink Their Own Water

I found this message from Pope Francis and I thought I would pass it along to you:

“Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves.

Living for others is a rule of nature. We are all born to help each other.

No matter how difficult it is…Life is good when you are happy; but much better when others are happy because of you.”

To me, that is a beautiful message.  I don’t even need to expand on it.  I love it as it is.

MOLESKIN:
Prayers for those coping with drug abuse or living out on the streets.
ANNOUNCEMENTS:
Service opportunity at the Cerebral Palsy Foundation this Saturday.

Ride The Lightning

THE SCENE: Humid with storms in the distance.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on the 4ct, some Wayne Dunn’s over to 10 4ct Mountain climbers, then some baby arm circles front and back with a seal clap.  Ready to mosey
THA-THANG:
Mosey’d to hill on the dragon for a circuit of exercises with rep counts of 20,15,10,5.

The idea was to perform 20 reps at the bottom of the hill, then run up and do 15…back down for 10, and up for the final 5

Exercises were

  • Merkins
  • Dry Docks
  • Froggy Squats
  • Imperial Walkers
  • 4ct LBCS

Once complete mosey to asylum building (idea was to use metal stairs but lightning dictated otherwise) and completed 20 4ct flutters

Mosey’d back to the pavilion for some partner DORA’s rep total AMRAP

Exercises were dips, rows, and flutters.  While partner one does exercise, partner two ran around AO light pole.

Finished on the cloud with some wayne dunn’s and some leg stretches.

 

 

 

MARY:
Not really.  See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke on leadership.  More specifically Spiritual Leadership.  “Let us not pass the buck of leadership because we think ourselves incapable.”

The Ole Barkley Loop

THE SCENE: Mid 30’s.  Not too bad but ready to get a bit warmer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 20 SSH on 4ct, a little coach Wayne Dunn, 10 4ct Tie Fighters each side, 10 Imperial Squat walkers, 10 4ct mountain climbers, and some tempo merkins
THA-THANG:
Mosey up to the overlook for a Barkley trail circuit.  Stop Sign, Top of the Hill behind the Asylum, other stop sign, and coliseum.  At each stop preform 20

  • Merkins
  • 4ct LBC
  • C Dry Docks
  • Jump Squats

MARY:
Just enough time for a few Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Referenced “The Things They Carried” by Tim O’Brien and related it to the things we carry as men.  The things we hang onto that we need to lay at God’s feet.  Matthew 11:28-30
MOLESKIN:

ANNOUNCEMENTS: