F3 Knoxville

Tag: Sharpie

Beyond Hot with J-Lo VQ

THE SCENE: Heat Index above 100, miserable Humidity and Partly Cloudy (Until we got onto the grass for set 1)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 x each:

⁃ Side straddle hop

⁃ Cherry pickers

⁃ Knee Hug

⁃ Arm circles

THA-THANG:
Mosey to Open Grass area:

EXERCISE “DIRTY 30”

⁃ 30 – Squads

⁃ 30 – Sit-ups

⁃ 30 – Flutter kicks

⁃ 30 – Mountain Climbers

⁃ 30 – Push-ups

Mosey to Edge of Baseball fields

  • 1.25 minutes American Hammer

Mosey to jogging path at bottom of Cardiac Hill

  • 1.5 Minutes of Lunges

Mosey to Base of Cardiac Hill

  • 1.5 Minutes of Bobby Hurleys

Mosey to near top of Hill

  • 1.5 Minutes of Merkins

Mosey to Path by Mini-Cardiac

  • Regular Plank – 1 minute
  • Right Arm Up Plank – 1 minute
  • Left Arm up Plank – 1 minute
  • Right Arm + Right Leg Up – 30 Seconds

Mosey To bottom of hill – Bernie to AO spot

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Our purpose in life is the very meaning of our way of existence and without knowing this we often suffer, ignorant of our own significance. We fall prey to the illusion that our lives don’t matter and we have no connection or impact in the world around us.

ISAIAH 46: 10-11:

10 I make known the end from the beginning, from ancient times, what is to come. I say, “My purpose will stand, and I will do all that I please.” 11 From the east I summon a bird of prey; from a far-off land , a man to fulfill my purpose. What I have said, that I will bring about; what I have planned, that I will do.

MOLESKIN:
Pray for @Hooker’s Grandmother and for @Flashback’s Grandmother
ANNOUNCEMENTS:

A Lesson in Humility

THE SCENE: High 80s, more humid than the past few days, light breeze and some clouds made it almost bearable
F3 WELCOME & DISCLAIMER Check.
WARM-O-RAMA:
The initial plan of 40 burpees was scratched by the PAX’s generosity in donating to a certain cause.

20 Side Straddle Hops (4-ct), in cadence, 10 Copperhead lunges/ 10 Copperhead squats/ 10 Steve Earles/ 10 Copperhead Merkins (all 4-ct, IC), 10 Windmills

THA-THANG:

Mosey to Stop sign at northeast corner of circle drive, 20 Rocky Balboas on the curb (4-ct).  Mosey to CMU pile

  • Battle buddy up.  Grab CMU, 1 per pair
    • Partner does modified suicide (HOP to first cone, run back, BEAR CRAWL to second cone, run back, BERNIE SANDERS to third cone, run back), while partner does the following (additive between partners) with CMU:
      • 100 of each: SQUATS, ROWS, CURLS, OVERHEAD PRESS, TRICEPS PRESS

Mosey to base of Cardiac

  • Cardiac PYRAMID :
    • Run to first turn of Cardiac and back
      • 10 Copperhead Squats
      • 10 Copperhead Squats, 10 Mountain Climbers (2-ct)
      • 10 Copperhead Squats, 10 Mountain Climbers, 10 Shoulder Taps (2-ct)
      • 10 Mountain Climbers, 10 Shoulder Taps
      • 10 Shoulder Taps
    • Lunges until 6 catches up.
    • Run up Cardiac, at each turn do 5 Burpees. At Top, do 5 Burpees and 20 bench dips.

Mosey to where path intersects parking lot:

  • 20 BBS/20 LBCs/20 American Hammers (2-ct) (OYO)

Mosey to tree/shaded area at stop sign where we did the Rocky Balboas

  • 20 BBS/20 LBCs/20 American Hammers (2-ct) (OYO)

Mosey to AO.

MARY:
No time for good ol’ Mary.

COUNT-OFF & NAME-O-RAMA
15 strong, including Gobbler (untagged) and FNG Deuce.
CIRCLE OF TRUST/BOM:

I’ve always been a bit of a perfectionist, but particularly when it comes to sports.  Everyone says “I like to win” or the reverse, “I hate losing”, but I tend to take that to another level.  It’s gotten a bit better as I’ve gotten older, but I still have an incredibly hard time moving on when I lose or fail at something competitive.  I was playing in Steam’s kickball charity tournament last week, and we lost a tight game that I felt we could have won if I had just sold out and dove for a ball in the outfield and made the catch, or gotten a “hit” when I was up with two outs and the bases loaded.  It bothered me the rest of the day and all night.  Had a hard time sleeping.  Now, this was not the Super Bowl, the World Series, or an important match in any way, shape or form… This was a CHARITY. KICKBALL. TOURNAMENT., but I still thought I let the team down.  When I was in college, I seriously considered going to a sports psychologist, because if my team lost at anything, whether it was soccer, basketball, or even if it was just playing darts at the bar, I felt it was my fault, and would go into a deep, intense funk.  And when this happens, I try to tell myself, “It’s just a game”, but that never works for me.  Almost nothing does.

The only thing that helps is if I take a deep breath, I consider how lucky and fortunate I am to have the gifts that God has given to me in my life, and to consider how %^&*$!! ARROGANT it is to get mad when things don’t go my way.  We’re human.  We’re flawed.  We fail. Grow up and deal with it.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed.  I’ve failed over and over again in my life.  And that is why I succeed.” Michael Jordan

Philippians 2:3-10 – (Writings from the apostle Paul, who is asking his readers to turn the focus from themselves to others.  Humbling, self-sacrificing lives leads to exaltation from God).

Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, 4 not looking to your own interests but each of you to the interests of the others. 5 In your relationships with one another, have the same mindset as Christ Jesus: 6 Who, being in very nature God, did not consider equality with God something to be used to his own advantage; 7 rather, he made himself nothing by taking the very nature of a servant, being made in human likeness. 8 And being found in appearance as a man, he humbled himself by becoming obedient to death– even death on a cross! 9Therefore God exalted him to the highest place and gave him the name that is above every name, 10 that at the name of Jesus every knee should bow, in heaven and on earth and under the earth

Paul frequently addressed Jesus as divine.  Paul is pointing out that Jesus could have pulled out the “God Card” and demanded that every person grovel at his feet, but instead of treating others as his servants, he himself becomes a servant to the people.  He lived among us, suffered our mortal pains, came to this world in a humble way, and left it suffering a horrible, humiliating death on the cross. We have no right to wallow in self pity when we fail, or when we fall short in how we perform.  We try our best, we give every effort to succeed, but when we fail, we must accept it with grace, learn from it, and move on.  I will continue to try to take this lesson to heart.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Third F this Saturday, with the convergence at Big Ball at 7:00 AM and 3rd F afterwards at 8:30 AM.

Uva Uvam Viviendo Varia Fit

THE SCENE: Warm but not the complete toaster oven of recent workouts.  Mid 80s, partly sunny, slight breeze.

F3 WELCOME & DISCLAIMER

Check

WARM-O-RAMA:
Motivators, 7 count decreasing, cherry pickers x10 4-Ct, Mosey to curb at intersection NE of admin building, 25 calf raises, 25 step ups

THA-THANG:

Mosey to trail at the top of the Tail of the Dragon

  • ROUTE 66 Burpees (note to self… never do this exercise again with Burpees!)

Mosey to big oval parking lot south of the Ball fields

  • NO MERCY MILE (ended up being a little under 1/2 of a mile)
    • Near end: Bear Crawl around turn
    • Run to ½ way point. 25 Merkins. Run to curve
    • Far End: Lunges around turn
    • Sprint to ½ way point. 25 Squats. Run to Curve.
    • Rinse and Repeat. (only got 1/2 way around before we had to get a move on)

Mosey to bottom of Baby Cardiac.

  • Hill Suicides
    • Run up to ½ way point (where the shade stopped) and back 3 times.
    • 25 flutter kicks (2-ct)
    • Run up to ½ way point and two times, then get to the top and do 25 LBCs

Mosey to stop sign at intersection of circle drive where we did the calf raises, 20 American Hammers, 4-ct IC

MARY:
20 heel touches on 6.

COUNT-OFF & NAME-O-RAMA
10 strong (Gobbler not tagged)

CIRCLE OF TRUST/BOM:

UVA UVAM VIVIENDO VARIA FIT (inscription on the Sign of the Hat Creek Cattle Company in the book Lonesome Dove; part 2 of the LD Word Post)

The inscription at the bottom of the sign of the Hat Creek Cattle Company, a fictional business run by ex-Texas Rangers Gus and Call in the book Lonesome Dove, is mangled Latin that Gus (a decorated ex-Ranger and all around fun dude, but who isn’t quite as smart as he would like to believe, or like others to believe) tacked on there on a whim (and probably to make others think he was a scholarly fella) that loosely translates to A Grape changes color (ripens) when it sees another grape. We are changed by the lives of those around us. Toxic people can cause us to wither and rot.  Gus and Call, in the book, are complete opposites in personality, but deep down they love and respect each other, and complement each other to the point that together they overcome many life-threatening challenges during the great cattle drive described in the book.  Look to surround yourself with people who will help you ripen!  There’s a theory that your personality is shaped by the 5 people you spend the most time with, so pick them wisely!

  • Proverbs 12:26 The righteous choose their friends carefully, but the way of the wicked leads them astray.
  • Proverbs 27:17 As iron sharpens iron, so a friend sharpens a friend. (Who knew that one of F3’s slogans was immortalized at the bottom of a sign in one of the Great American Novels??)

MOLESKIN:
Prayers for Hooker’s friend, who passed away recently, leaving a grieving family behind.  Thankful that Jinxy was able to show up again with us in the Fake Gloom and crush the workout in spite of a recent health scare.

ANNOUNCEMENTS:
None

Be a Sheep, Not a Goat

THE SCENE: Sunny and give-me-a-breeze-because-it’s-90-degrees-oh please oh please Hot, around 90 degrees
F3 WELCOME & DISCLAIMER  Check.  I may not have clarified I’m not a professional. But I am not.
WARM-O-RAMA:

30 Side Straddle Hops (4-ct), in cadence, 10 Cherry Pickers (4-ct), in cadence, 20 Imperial Walkers (4-ct), in Cadence, 10 Baby arm circles forward/backward, Little of This and That, 10 plank jacks (4-ct) in cadence (had to add these on waiting for Hooker to dress himself… insert eye roll here)

THA-THANG:

Mosey to random shady area south of Admin Building before Chapel

  • Mucho Chesto #1: 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right.

Mosey to Chapel

  • CHAPEL 7’s
    • Part 1: Mountain Climbers (4-ct)/Bench Dips
    • Part 2: Froggie Squat Jumps/Decline Merkins

Mosey to big tree outside of chapel that had a sort of circular shade pattern.

  • Catch Me if You Can!
    • Partner up. One partner Burpee Broad Jumps around perimeter of shade.  Other partner does 10 LBCs and then GORILLA RUNS to catch up.  Then partners switch. 3 minutes.  Rinse and repeat, except with Lunges and Bear Crawls.

Mosey to CMU pile.

  • DORAS
    • Use same partners as before. One partner DUCK WALKS ½ way then sprints to end of parking lot, does 3 merkins, then sprints and switches.
      • 100 curls (Q pulled up lame with a tight calf here.  Dang!!)
      • 100 overhead press (RIP to the CMU that Tank dropped.  We all pitched in on the punishment burpees)
      • 100 triceps (didn’t have time for these last two)
      • 100 squats

Mosey to start of Dragon Tail

  • Mucho Chesto #2, 1/2 reps: 5 x Merkin / 5 x Wide Merkin / 5 x Diamonds / 5 Stagger Merkin Left /5 Stagger Merkin Right.Mosey to monument up the Dragon’s tail
      • 20 American Hammers

Mosey to AO

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
10 HIMs, J-Lo not tagged
CIRCLE OF TRUST/BOM:

Certain current events in the news have been disturbing to me, and I felt the urge to recite this Bible verse that contains some sentiments that I feel we need to be reminded of collectively as a society.

Matthew 25 verses 1-13, Parable of the Sheep and Goats

“But when the Son of Man comes in his glory, and all the holy angels with him, then he will sit on the throne of his glory. Before him all the nations will be gathered, and he will separate them one from another, as a shepherd separates the sheep from the goats. He will set the sheep on his right hand, but the goats on the left. Then the King will tell those on his right hand, ‘Come, blessed of my Father, inherit the Kingdom prepared for you from the foundation of the world; for I was hungry, and you gave me food to eat. I was thirsty, and you gave me drink. I was a stranger, and you took me in. I was naked, and you clothed me. I was sick, and you visited me. I was in prison, and you came to me.’

“Then the righteous will answer him, saying, ‘Lord, when did we see you hungry, and feed you; or thirsty, and give you a drink? When did we see you as a stranger, and take you in; or naked, and clothe you? When did we see you sick, or in prison, and come to you?’

“The King will answer them, ‘Most certainly I tell you, because you did it to one of the least of these my brothers, you did it to me.’ Then he will say also to those on the left hand, ‘Depart from me, you cursed, into the eternal fire which is prepared for the devil and his angels; for I was hungry, and you didn’t give me food to eat; I was thirsty, and you gave me no drink; I was a stranger, and you didn’t take me in; naked, and you didn’t clothe me; sick, and in prison, and you didn’t visit me.’

“Then they will also answer, saying, ‘Lord, when did we see you hungry, or thirsty, or a stranger, or naked, or sick, or in prison, and didn’t help you?’

“Then he will answer them, saying, ‘Most certainly I tell you, because you didn’t do it to one of the least of these, you didn’t do it to me.’ These will go away into eternal punishment, but the righteous into eternal life.”

MOLESKIN:
Prayers for several PAX who have family members who are going through health issues, and praise for some news of recovery for several as well.
ANNOUNCEMENTS:
Fourth of July F3/FiA parade news (check Cap’n Crunch’s email) and Goliath at the Gorge mud run/obstacle course near Johnson City in late October.  F3 Knoxville is coordinating with other F3 groups and the organizers to get an F3 discout, arrange some fellowship options, and perhaps volunteer.

Beyond Words

THE SCENE: Cloudy and very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops.  10 Burpees.  10 Tempo Squats.  10 Windmills.  5 baby arm circles forward and backwards.  5 wide arm circles forward and backwards.
THA-THANG:

Mosey to stop sign at southeast corner of Admin Bldg.  20 American Hammers (four count).

Mosey toward Northshore gate of the park.  Stop at shade tree near Area 51.  20 Hello Dollies (four count).

Mosey to the perimeter trail that crosses road near the Northshore Gate.  We will do Nickel, Dime, Quarters (running one light and stopping for five of an exercise, running two lights and stopping for ten of the exercise, and running five lights to stop and do 25 of the exercise) heading south on the perimeter trail and staying on the perimeter trail until it reaches the Southeastern Ball Park.  We will do the following exercises during our stops:

  • Merkins
  • Squat Jumps
  • Big Boy Sit-ups
  • Star Jumps
  • Dive Bombers

Mosey to the Pavilion by Southern Ball Fields. We will do Elevens at the picnic tables starting with one decline merkin and ten bench dips.

Mosey to the Outdoor Chapel

We will pair up into teams of two men each.  While one man on time runs around the chapel on the sidewalk the other man does bench dips.  Partners switch off after one circles the chapel.

Mosey on roadway back toward the Admin Bldg.  We will stop 1/3 of way their to do 20 Flutter Kicks (four count) and 2/3 of the way there to do 20 Bicycle Kicks.

Mosey to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Eight men, no FNGs.
CIRCLE OF TRUST/BOM:
BEYOND WORDS

Last Friday, I was reading a book when my wife, Jan, happened across the movie Steel Magnolias on television.  I had seen the movie back in 1989 when it came out.  I kept reading my book but as the movie went on I gradually cast the book aside and focused on the screen.  OK, my wife and kids make fun of me for crying at movies and I cried at this one.  The movie centers around a group of women who are friends played by famous actresses and a famous songwriter, Sally Fields, Dolly Parton, Shirley MacLaine, and Olympia Dukakis.  It also focuses on two younger women played by young actresses who would later become famous:  Daryl Hannah and Julia Roberts.  All of these women are bonded to one another and their bond becomes stronger over time.  They keep that bond, despite the quirkiness of each individual.  They also keep the bond despite the fact that they sometimes say idiotic, off-base or even hurtful things to each other.  But what they say counts, is relevant, and helps each of them to grow – they are not therapists, they are friends and the power of their love for one another GOES BEYOND WORDS.

In the movie, Sally Fields plays the mother of Shelby who is played by Julia Roberts.  Shelby dies of medical issues.  The friends are together at the cemetery after the funeral.  Daryl Hannah’s character is a simple young woman and a quirky religious fanatic.  She at first sounds trite when she says to Sally Fields, “we should all be rejoicing because Shelby is with our king.”  Fields gets pissed off at this saying “excuse me if I am selfish and don’t feel like rejoicing.”  But it is the simplicity and earnestness of Daryl Hannah’s character who, thereafter, touches Field’s heart.  Hannah talks about how Shelby had to fight to stay alive and about how her “body just couldn’t keep fighting any more.”  She apologizes for her simplicity but talks about how she views heaven as a better place with Shelby there.

In another scene in the cemetery, Fields is breaking apart with her friends, hurting, angry, questioning the unfairness of her daughter’s death, and screaming that she just wants to hit somebody.  The Olympia Dukakis character pushes her friend, a sort of curmudgeon character played by Shirley MacLaine, in front of her and says, “Here, hit this.  It will make you feel better.  Go ahead and sock her one in the face.”  MacLaine stomps off pissed while the remaining women, including Fields, break down laughing.

You then see the apology scene between Dukakis and MacClaine, a touching scene where Dukakis explains she was just trying to break the tension of the moment.  She playfully nudges MacClaine and MacClaine nudges back.  The two end up bumping each other off the park bench.  It is the simple, joking act of pushing each other back and forth that shows the love between them.

I bring all this up to say that as F3 brothers, as friends to one another, we do not have to always say the right thing.  If you care for your brother that care is gonna show through, no matter what kind of stupid thing you say to him.  It may be a silly joke, it may be a bopping of hands, it may be you placing your hand on your brother’s back during prayer time in the Circle of Trust.  Our connection between one another GOES BEYOND WORDS.  It is the being there that counts.

MOLESKIN:
Prayers for Tank and for two people who were killed by drivers under the influence of substances this past weekend.