F3 Knoxville

Tag: Puddle

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.

Bend into the wave

THE SCENE: In 60’s, cloudy with some drizzle.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank Lifts, 15 Plank Jacks, 20 Side Straddle Hops, 10 Stretchers, 10 Windmills
THA-THANG:
Mosey to Boulder Pile.  Grab appropriate size boulder.  25 Overhead Presses, 25 Curls, 25 Rows, 25 Squats with Boulder at Chest.

Mosey on roadways to Outdoor Chapel.  20 Hello Dollies.  Sevens starting with six Burpees at one end of chapel and one Decline Merkin at stage end of chapel.  Elevens starting with ten Big Boy Sit-ups at one end of chapel and one Bench Dip at stage end of chapel.

Mosey north on roadway to parking lot that is just below Pickett’s Charge.  Do 20 American Hammers.

Mosey to Dragon Tail.  We will do Route 66 up Dragon Tail with the following exercises (doing exercise at each light):

  • Squat Jumps
  • Dive Bombers

Mosey to sidewalk that is at front of Admin Bldg.  Do Bernie Sanders to steps of Admin Bldg.  Then do 20 Shin Lifts on a step of the bldg.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eleven men.  No FNG’s.

CIRCLE OF TRUST/BOM:

In a book I am reading called Tears of an Innocent God, the author, Elias Marechal, talks about a Rabbi that was the only survivor in a shipwreck at sea.  When asked how he survived, the Rabbi recalled, “Whenever a wave arose, I bent into it.”  In our lives we cannot expect all to go smoothly for us.  There are going to be calm and glorious times.  At such times it may be easy to love life, to love our families, to love God.  But there are going to be difficult times as well.  At such times the problems in our life may come like giant ocean waves in what seems like a shipwrecked existence.  The waves appear ready to knock us down and drown us.  At these times it may be very difficult to love our lives, love our families, love God or even believe there is a God.    We must expect the good and the bad.  We must learn to lean into the the waves.  As Elias Marechal states, Good Friday and Easter Sunday are both days to experience God.  We can do so in both good and bad times.  At Steve Earl implies in his awesome song, God is God, God is there and God has the power whether we like what is there for us are not.  Face the hard times.  Trust God and even appreciate Him in those hard times.  Lean into the waves and perhaps, if you can trust God enough, you may even find yourself, as Peter did with Jesus, walking on water, if only for a moment.

ANNOUNCEMENTS:
Brewski at Union Jacks immediately after workout.

Our Shield, Our Protector

THE SCENE:  Sunny and warm, mid-eighties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Mans, Plank Stretches, 10 Cherry Pickers, 20 Quick Wing Claps
THA-THANG:
Mosey to shade of tree by stop sign at Northeast corner of Admin Bldg.  20 Box Cutters.

Mosey to shaded grassy area near driveway that goes to northern side of Admin Bldg.

Go to four cones that form large square in grassy area by long driveway.

  • Corner 1:  20 Big Boy Sit ups.  Then Bernie Sanders to Corner 2.
  • Corner 2:  20 Squat Jumps.  Then Bear Crawl to Corner 3.
  • Corner 3:  20 Dive Bombers.  Then Sprint to Corner 4.
  • Corner 4:  20 Star Jumps.  Then Lunge to Corner 1
  • Rinse and Repeat

Mosey back to the long driveway leading to northern side of Admin Bldg.

We will do suicides.  We will always Bear Crawl to first cone while doing the suicides and sprint to remaining three cones.  Each time we return back to the starting point, we will do 25 Little Baby Crunches.

Rinse and Repeat.

Next, do suicides without bear crawls and baby crunches, sprinting to first cone and back, second cone and back, third cone and back, fourth cone and back then continuing to third cone and back, second cone and back and first cone and back.

Mosey to roadway that is on east side of admin bldg.  Go down steps on east side of roadway opposite the sidewalk that goes to the admin bldg.  

We will do thirties, starting with 5 bench dips at the bottom of the steps.  We will run up the steps and then up the sidewalk to the steps of the admin bldg.  There we will do 25 decline merkins.  We then sprint back to the benches where we did the dips.  We do 10 bench dips, then sprint back to the admin bldg to do 20 decline merkins.  We continue this pattern until we have done 25 bench dips and 5 merkins.

Mosey to grassy area on east side of admin bldg.   Do 20 American Hammers

Mosey to AO.

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

When you were young, did you have a father that you admired, that protected you, that you knew found favor in you and you knew would be there for you if in stress?  Did you see that father as big, powerful, strong and mighty when you were a little boy?  Did you like those special times when you got to sleep by him in his bed, just because he was awesome and big and you felt safer being close to him?  Some of us had that in our dads.  Some of us are fathers to children who look up to us and trust in us for protection.

As grown adults, we still have that need for the strength of a father who is big and powerful.  I would say we have that childlike need but the need is not childlike as all adults have that need.  We, as strong men, know that we cannot always go it alone.  We need someone more powerful than us, who will “kick ass” to get to us when we are in trouble, defying all odds to do so.  We have that in our God, our creator, our FATHER.  I love the following verses from Psalms 18 (verses 2 – 19) because they portray not only a wonderful image of just how strong our Father is but how strong his passion is for just one of his children.

2 The Lord is my rock and my fortress and my deliverer,
    my God, my rock, in whom I take refuge,
    my shield, and the horn of my salvation, my stronghold.
3 I call upon the Lord, who is worthy to be praised,
    and I am saved from my enemies.

4 The cords of death encompassed me;
    the torrents of destruction assailed me;[a]
5 the cords of Sheol entangled me;
    the snares of death confronted me.

6 In my distress I called upon the Lord;
    to my God I cried for help.
From his temple he heard my voice,
    and my cry to him reached his ears.

7 Then the earth reeled and rocked;
    the foundations also of the mountains trembled
    and quaked, because he was angry.
8 Smoke went up from his nostrils,[b]
    and devouring fire from his mouth;
    glowing coals flamed forth from him.
9 He bowed the heavens and came down;
    thick darkness was under his feet.
10 He rode on a cherub and flew;
    he came swiftly on the wings of the wind.
11 He made darkness his covering, his canopy around him,
    thick clouds dark with water.
12 Out of the brightness before him
    hailstones and coals of fire broke through his clouds.

13 The Lord also thundered in the heavens,
    and the Most High uttered his voice,
    hailstones and coals of fire.
14 And he sent out his arrows and scattered them;
    he flashed forth lightnings and routed them.
15 Then the channels of the sea were seen,
    and the foundations of the world were laid bare
at your rebuke, O Lord,
    at the blast of the breath of your nostrils.

16 He sent from on high, he took me;
    he drew me out of many waters.
17 He rescued me from my strong enemy
    and from those who hated me,
    for they were too mighty for me.
18 They confronted me in the day of my calamity,
    but the Lord was my support.
19 He brought me out into a broad place;
    he rescued me, because he delighted in me.

 

BB – Asylum PM Candy Corns!

THE SCENE:Overcast and a bit Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 25 IC

Arm Circles – thumbs up IC

Arm Circles- thumbs down IC

Cherry Pickers IC

THA-THANG:
Insert information about the workout.

  • Select Partner- Pair up
  • Mosey down the steps by the Bat Cave to HWY 66
  • 10 Merkins OYO
  • Bataan Death March  up RTE 66 – One Pair starts with 3 burpees while rest of group runs, first Pair catches up with group, tags another pair. Complete until all have been tagged 2X.
  • Mosey to large open field below brick bldg.
  • In pairs – Vacuum Cleaners across field (alternate bearcrawls), at end (- 25 yards), 10 Derkins, switch, Vacuum Cleaner back across field or bearcrawl – 10 Derkins (alt Merkins)
  • Imperial Walker Back across, 15 BB slap situps with partner,step lunge across field on return, 15 more BB slap situps
  • Bernie Sanders back across – 25 LBC, return Bernie Sanders, 25 more LBC
  • Lt Dan back across (1 squat,1 Left leg lung, 1 rt leg lunge, add one to each until reach other side) – 10 plank jacks then return with more Lt Dans
  • Rinse and Repeat 1 x
  • Mosey (corrected  to Charge!) up hill to benches
  • 10 Bench drops + 10 Elevated Merkins, rinse/repeat 1 x
  • Mosey to Rock pile, 15 curls with friendly rock
  • Mosey to Bat Cave

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

8 PAX and 1 FNG – FOF (Andy Ferguson)

CIRCLE OF TRUST/BOM:
God provides our community – don’t be afraid to ask for help when you or loved ones face difficult times. Use the community resources God provides. As a F3 leader, step up and provide support when called.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.