F3 Knoxville

Tag: Pusher

Terra Firma Triple Decker

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Burpees OYO x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the grass hills that lead up to the Asylum building.  It’s a 3 level tiered hill….placed 6 cones in a line up the hill.   PAX ran suicides up the hills to the cones doing increasing burpees at each cone.  2,4,6,8,10,12
  2. Mosey down the hill to the flat bowl for Pyramids
    1. Round 1:  10 Merkins, run the hill
    2. Round 2:  10 Merkins, 20 Squats, run the hill
    3. Round 3:  10 Merkins, 20 Squats, 30 LBCs, run the hill
    4. Round 4:  10 Merkins, 20 Squats, 30 LBCs, 20 Shoulder Taps (was supposed to be 40 but the Q was smoked!), run the hill
  3. Mosey back to the AO
  4. Paula Abdul bear crawl the parking spaces and do 5 squats each time you back up one space
  5. Paula Abdul running the parking spaces and do 5 squats each time you back up one space

MARY:

  • Box cutters x 30
  • Boat/canoe
  • Peter Parker
  • Run lap around parking lot
  • AMRAP squats

COUNT-OFF & NAME-O-RAMA

Walkabout, Ribbed, Pusher, Rusty, Slide Rule, Pringles, Cheatsheet, Dog Bite, Cosmo, Mogul, Hot Tub, Fabio, Capn Crunch, Bunny, Gibbler, Smalls, Woodshack, Umbro, Chaco, Pinkeye, Jenner, Strava (FNG), Waffle House, Carney, Bartman

CIRCLE OF TRUST/BOM:

Have the right perspective when things go wrong.  My A/C went out in my house and it’s going to be expensive to fix.  While I don’t like spending a ton of money unexpectedly, it’s not the end of the world.   My family still has a roof over their head, clothing on their body and food to eat.  As leaders in our home we need to remember that our wives and kids are looking at us to see how we handle adversity.  We need to show them that they are the priority, not material possessions.

 

MOLESKIN:

ANNOUNCEMENTS:

Yoga Audible

THE SCENE: 70°F, partly cloudy but dry
F3 WELCOME & DISCLAIMER
THA-THANG:
Beachbody Yoga Studio: Yoga for Runners with Ted (not Mr. Ancelet)
COUNT-OFF & NAME-O-RAMA
2- Pusher, Archie (QIC)
MOLESKIN:
I had a typical boot camp workout planned but no one had arrived by 5:35 so I audibled to yoga on the soft surface of the playground area. Pusher showed up a couple minutes into the video.

Soot Summer Special

THA-THANG:

3 Rounds of Four Stations (Dealer’s Choice between station):

  • Push-up Ring of Fire
  • Medicine Ball Chest Pass + Burpee Chain
  • Squat Ring of Fire
  • Exercise Dice

1 lap Indian Lunges around parking lot

COUNT-OFF & NAME-O-RAMA
28
CIRCLE OF TRUST/BOM:
Deny Yourself (What you feed grows, what you starve dies), Pickup your cross daily (Think Vertically, not horizontally), Follow Jesus (Faith without works is dead)

Nothing Fancy

THE SCENE: Perfect weather 67 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x side straddle hops

10x cherry pickers

10x oyo merkins

Michael Phelps

A little of this and that

THA-THANG:

Burpeecides – Start at 1st cone do 5 burpees, go to 1st cone do 5 burpees then run back to 1st cone and proceed to 2nd cone and do 5 burpees back to first cone then to 3 cone and do 5 burpees.  Rinse and repeat until you get to the 6th cone for a total of 30 burpees.

Continue to the little hill by the docks (not sure the name of hill)   7’s-merkins and BBS (2 bear crawls 2 Bernie sanders 2 run up the hill)

Head to the stairs by the docks start at bottom of steps with 10 Carolina dry docks, then proceed to up the 1st set of steps  and do 20 prisoner squats and then all the way up to the restaurant  and do 30 shoulder taps.  Rinse and repeat

Head back to pee rock pile by the AO.

20-20-20 biceps triceps overhead press run to the end and do the following

20-20-20 hello Dolly’s, baby Crunches, American hammer Rinse and repeat.

Headed back by lunging and stretching out to the AO.

MARY:
Pusher led us in doing 10x flutter kicks then ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I took some statistics from https://www.dosomething.org/us/facts/11-facts-about-suicide and read this to the group

  1. Nearly 30,000 Americans commit suicide every year.
  2. In the U.S., suicide rates are highest during the spring.
  3. Suicide is the 3rd leading cause of death for 15 to 24-year-olds and 2nd for 24 to 35-year-olds.
  4. On average, 1 person commits suicide every 16.2 minutes.
  5. Each suicide intimately affects at least 6 other people.
  1. About 2/3 of people who complete suicide are depressed at the time of their deaths. Depression that is untreated, undiagnosed, or ineffectively treated is the number 1 cause of suicide.
  2. There is 1 suicide for every 25 attempted suicides.
  3. Males make up 79% of all suicides, while women are more prone to having suicidal thoughts.
  4. 1 in 65,000 children ages 10 to 14 commit suicide each year.
  5. There are 2 times as many deaths due to suicide than HIV/AIDS.
  6. Over 50% of all suicides are completed with a firearm.

It is also the 10th leading cause of Death in the United States.

MOLESKIN:
There are a lot of Men and women who struggle daily with Depression and suicidal thoughts.  Nobody should have to struggle with this alone.  If you are going thru this please contact me or any of the F3 Men.  My contact number is 865-567-6652.  Also, as men of F3 reach out to those who may be struggling or you  have not heard from a while.
ANNOUNCEMENTS:
Pray for Boulder’s Friend Jassone and that God will guide him to those who can help him.  Pray for Pusher’s Friends family who just recently lost a son to suicide.

Sizzlin

THE SCENE: Sunny and warm with high in upper 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle hops, 10 Burpees, 10 Plank reaches (to count of four), 10 Windmills, 10 Baby to Wide Arm Circles Forward and 10 Backward.

THA-THANG:

Mosey to stop sign on northeast side of Admin Bldg.  20 American Hammers, 20 Hello Dollies.

Mosey to alley way that dead ends at north of Admin Bldg.  Stop where bricks are lined up near shade tree.  We will do Dora’s with partner running to dead end, doing 10 decline merkins there, and running back.  Meanwhile other partner is doing exercises with bricks.  Partners switch off when running partner gets back.  These are the exercises:

100 Overhead Presses, 100 Curls, 100 Rows with bricks on each side, 100 Neck Drops, 100 Squats with bricks over head, 100 Wings forward, 100 Wing drops, 100 Wing raises.

Mosey to Trail that begins by Northern Parking Lot.  We will lunge to first light, run next four, etc. until we reach road that leads out northern gate of park.

Mosey on perimeter trail until we are at bottom of Mt. Everest.  20 Box Cutters.   Then run to top of Mt. Everest.

Mosey to AO.

MARY:

Hello Dollies.

COUNT-OFF AND NAME-O-RAMA:

Nine men.  No FNG’s.

CIRCLE OF TRUST/BOM:
The song “No Hard Feelings” by the Avett Brothers is one that we can learn from as humans who are prone to have anger toward those who have hurt us or jealousy toward those who one up us.  In the song, the authors talk about how holding on to the anger and jealousy doesn’t lead to good for anyone – rather the feelings distance us from those we have the opportunity to get to know and love.  They lead to fear and destruction.

There is a beauty and poignancy to the song as the narrator looks toward death:  “When my body won’t hold me anymore and it finally lets me free – will I be ready?”  He looks toward a time of possibility in that death, a time “when the jealousy fades away and it’s ash and dust for cash and lust – and it’s just halleluhah”  He wonders whether he “will join with the ocean blue or run into the savior true – and shake hands laughing.  And walk through the night, straight to the light, holding the love I’ve known in my life – and no hard feelings.”

The narrator glimpses at death from the standpoint of one who has cast judgement and bitterness aside:

“under the curving sky, I’m finally learning why it matters to me and you.  To say it and mean it too.  For life and its loveliness and all of its ugliness.  Good as its been to me, I have no enemies . . . I have no enemies . . . I have no enemies.”

How incredible it could be if we could really say that.  What release and joy it would bring us.  To say, when our “body’s won’t hold us anymore” that “I have no enemies.

So, to be true HIM’s, we need to get rid of our “Hard Feelings.”