F3 Knoxville

Tag: Rusty

47 Problems…

Warm-o-rama

  • Side Straddle hop X 47
  • Imperial Walkers x 20
  • Little baby arm circles Front x 25 and back x 15, overhead 20
  • Burpees x 5

47 Problems

2 Sets 47 each exercise and take the hill between

  • Merkins
  • Get-ups
  • Curls w/ CMU
  • Squats (sit on CMU)
  • 4-count Mountain Climbers
  • Triceps extensions w CMU

Burpees

  • 4 x and 7x Burpees

Aborama

  • Flutter Kick x 25
  • Box Cutter x 10
  • Peter Parker x 10

Expectations

Expectations can rob you of your Joy.    At some point in life you are going to be let down by the things that the world holds on to so tightly.  A job, a spouse, a child, a parent, money,….you fill in the blank.  We are designed by the creator in such a manner that none of these things will ever fill the need we have for Christ.  If we are looking for Joy and expecting to get fulfillment in life from any of these things we will be let down.   Christ is the only thing that we can rely on to fulfill and sustain us through good times and bad.   It is easy to fall into the trap of setting our hope and expectations on things of this world both big and small.   I pray that we would all have our foundations in Christ and Christ alone and that he would help us to right size our expectations on the things that we hold on to the tightest

Deck Of Cards – Not stacked

THE SCENE:   70ish


F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 20 baby arm circles

THA-THANG:

Grab a CMU and head to the cloud. F3 deck of cards with a 4-5 man Indian sprint for jokers.  Face cards 25, A’s 100 and other cards the number + 10.  Mixture of Cardio, Abs, legs and chest.

With 6 minuets left PAX chose to pick out all the face cards(25’s and 100’s) and perform exercises(vs man makers for every card left.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
21 pax welcome Tinker from out of town
CIRCLE OF TRUST/BOM:
Find success in failure- example from 2 Timothy:  Paul and Barnabas took young Mark with them on a missionary trip, but he returned home before the end of the trip for reasons not revealed in Scripture.  Whatever Marks reasons, Paul apparently thought they were unjustified since he refused to take Mark along on a subsequent tips(Acts 15:38).

Did Mark fail at being a missionary? Judging from Paul’s response, it would appear he did.  While the New King James Version says Mark “departed” from Paul, the word probably is closer to deserted – a more negative connotation.  It’s probably reasonable to conclude that Mark did fail at being a missionary.

But did that make him a permanent failure?  Apparently not, for the same apostle Paul who was so disappointed in Mark counted him a valuable coworker in ministry later in his life.  This is a perfect example of how to succeed at failing; fall, get up, and continue on.  The next time you fail, make sure it is a temporary experience, not a permanent label.

Don’t get failing and failure confused.  Failing is nothing more than the back door to success.

ANNOUNCEMENTS:
F3 Dads Camp

That Skunk Was Ready For Us

THE SCENE: Kinda humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 45. You can’t get anything past Catgut; he knew what was up.

15 Baby Arm Circles + 15 Overhead Claps + 15 Reverse Arm Circles

Windmills

A lap and a half

THA-THANG:
CMUs felt abandoned after Tuesday’s CMU-free workout, so we gave them some love.

45 reps of anything Q could think of, followed by a little run, 2 burpees, and a Bernie back. Lots of sweating.

Mini-mosey to The Cloud, where we did 3 rounds of Box Baby Boxes, 15 reps each. Once again, Catgut knew what it all added up to.

Our unwelcome guest Jack Webb showed up again today.

3 rounds of 45 second wall sits. 15 PAX, 3 rounds…it all just kind of fell into place today. Must’ve been destiny.

We were headed to Cardiac when Eagle Eye Hands spotted our little striped friend waiting to ruin our week. Skunks do not keep us from Cardiac. We took a more scenic route. Up Cardiac just one time, and back to the AO.

MARY:
Who has time for Mary when Jack Webb visits?
COUNT-OFF & NAME-O-RAMA
15 men and one uppity skunk.
CIRCLE OF TRUST/BOM:
For a man turning a year older, an excerpt from Wendell Berry: “Every day you have less reason not to give yourself away.”
MOLESKIN:
Deep thanks to all the men of F3 for Qing us and for showing up every morning. What a great gift.
ANNOUNCEMENTS:
Maybe only young guys should take birthday Qs.

Introducing the Iron Cheatsheet

THE SCENE: Upper 60s and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25; This n That; Cherry Pickers x10; Imperial Squat Walkers x 25

Go to the baseline: karaoke to the other side; karaoke back; high skip, jog back; butt kickers.
THA-THANG:
1.  Grab a CMU from the pile and carry to bottom of the hill;

2.  25s:  20 Iron Cheatsheets (Iron Mikes and moving CMU in time back and forth off chest), run hill, 5 squat jumps.  Back down hill for 15 ICs, up hill for 10 SJs, etc. until done

3.  Mosey to back parking lot.  10 merkins transitioning immediately into a sprint for the distance of the parking lot, transitioning immediately to 10 burpees.  Recovery mosey back to the start.  Repeat 2 more times.

4.  Mosey to Pavalon for 25s:  Table rows and calf raises (4ct)

Mosey back to AO for:

MARY:
Grab your CMU and on your 6.  Modified Ring of Fire.  PAX takes turn doing 5 Am. Hammers with CMU (4ct) around the circle.  When not doing AHs, PAX to assume “boat” position, holding CMU so it doesn’t touch body.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jesus teaches us that we are to love even our enemies. “You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven” Matthew 5:43-45.  This is as much for us as it is for those who do us harm.  Hate is a poison.  But it’s not easy.  God knows that.  We just have to keep trying to be better so we can bring glory to Him.
MOLESKIN:
Prayers for Rusty and his wife, Cheatsheet’s family, especially his Mom, and Pusher’s family and Mom.
ANNOUNCEMENTS:
Forgot to mention this, but in case you read it before Memorial Day, don’t forget about the convergence at 5:30 for an hour, with a focus on remembering our fallen soldiers who made the ultimate sacrifice so we could have F3.

Rusty Math

THE SCENE: Couldn’t be prettier
F3 WELCOME & DISCLAIMER Choirboy is a lawyer, so I’m going to say we’re covered
WARM-O-RAMA:
SSH, Windmills, Crawdad’s arrival (not an exercise, but certainly a ritual), BACs+OHCs, reverse and repeat
THA-THANG:
We took the Moseytown train up to the old Rockpile (RIP), where midnight elves had created Blockhenge. We tore it down and beat our arms and shoulders to death. We crawled like bears, we ran like I guess Bernie Sanders would if he could, we lifted CMUs in every way we could.

Moseyed over to Grinch’s Hill, which honestly is way worse than Hardship Hill. We were raising money for Operation Enduring Oatmeal, which is a charity that tries to get Jinxy’s order right at Panera. Squat and Merkin 11s. Proton swept us to the Cloud.

Rusty is a math genius and just for us, he invented a new way to concieve numbers and counting.

Box Baby Boxes at the cloud, followed by a visit from Jack freaking Webb, whose superpower is changing the density of air. He does not make it lighter I’m afraid.

We took Skunk Alley to Cardiac and by then it was time to take it to the house.

MARY:
There’s no  Marys in Operation Enduring Oatmeal
COUNT-OFF & NAME-O-RAMA
6 dudes with busy Saturdays…Proton, Crawdad, Hawk, Rusty, Choirboy, and YHC
CIRCLE OF TRUST/BOM:
Excerpt from “This is Water” by David Foster Wallace, in honor of graduation season
MOLESKIN:
Grateful to be out there with these men.
ANNOUNCEMENTS:
Apparently some other F3 guys are running around somewhere today. Best of luck to you!