F3 Knoxville

Tag: Slappy

Shamrock – I can’t forgive

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Run in circles switching to high knees, butt kicks, side to side, etc.
  • Tie Fighters X 10 each side
  • Cherry Pickers x 5
  • Peter Parkers x 10
  • Smurf Jack x 20

THA-THANG:

  • Mosey to the track and field bleachers, but stopped 3 times for speed bump (3) burpees
  • At the bleachers we split into 2 teams
  • Round 1: One team runs to the top and back while the other team does tricep dips (we did 3 rounds of dips per team)
  • Round 2 was the same except we switched to decline merkins X3 rounds
  • Round 3 was the same except we switched to LBCs X3 rounds
  • Mosey to the parking lot with the Jesus statue
  • Alphabet abs; on our six, feet out to form a pencil, we drew ABCDEFG in the air, the ran to the far end of the parking lot to do HIJK, the ran back to Jesus. Went back and forth until we completed our ABCs and got our star sticker to put on the class board.
  • The group of PAX decided by vote to finish off the morning at the CMU pile, sorry Mermaid.
  • 20 curls for the girls, 20 lawnmower pulls each side, 17 man makers, 10 blockies, 75 ground press, 17 dead lifts.
  • Mosey to the “AO Flag” – Pool Boy

MARY:
Our FNG “Venus” (please don’t show us your)…. took charge for the 2 minutes of Mary. Flutter kicks, heel taps and plank.
COUNT-OFF & NAME-O-RAMA
9 including our FNG “Venus” (was his name)

* Baby Boomer, Venus, Betty, Pom-Pom, Slappy, Curveball, Pool Boy, Mermaid, Anchorman,
CIRCLE OF TRUST/BOM:

Corrie Ten Boom who wrote The Hiding Place experienced and witnessed hell on earth during World War II while Nazi Germany occupied her country the Netherlands.

She was arrested in February 1944 for her role in protecting hundreds of Jews.

The 2 closest people in her life were her father and sister. Both were incredible Christians that I can’t even comprehend their level of faith and love.

Her father died after 1 week in prison.
Her sister made it 10 months in absolutely terrible prison camp conditions. The nurses at the camp snuck Corrie in to see her sister one last time before she was sent to either a mass grave or cremated.

1 week after that Corrie Ten Boom was “accidentally” released and barely made it back to her country alive.

2 years later she went back to Germany to witness to war torn occupied Germany. She taught at a church about God’s forgiveness.

After it was over an officer who was at the Ravensbruck prison camp walked up to her to shake her hand and ask for her forgiveness. She knew exactly who he was. She had walked past him in the shame of her nakedness. There’s no telling how many terrible things he did at that camp.

This is what she said about this moment:

“Even as the angry vengeful thoughts boiled through me, I saw the sin of him. Jesus Christ had died for this man; was I going to ask for more? Lord Jesus, I prayed, forgive me and help me to forgive him….”

(she then pauses) “Jesus, I cannot forgive him. “

“Give me YOUR forgiveness! ….

And so I discovered that it is not on our forgiveness that the world’s healing hinges, but on His. When He tells (or even commands) us to love our enemies, He gives the love “

How can I relate to this level of forgiveness? The day after I read this book I encountered a jerk out in public that really pissed me off. His words and actions burned me up inside for the next day. Not that I can compare my level of enemy with Corrie, but I thought about what she said. I couldn’t pull myself away from the anger I had. Duh…”I” is where I went wrong. I’m a sinful person who has wronged people and God many times. Of course I’m not capable of forgiving him on my own. It has to be from the power of God. I didn’t die on the cross for sins so what makes me think I can succeed in sucking up my pride to forgive? I even tried to rationalize for the guy. I had thoughts about what his life must be like to make him act like this. Again, not my job to make excuses for him or accuse him. God is the ultimate judge and he can breathe new life into anyone. That jerk hopefully will be touched by God. The only thing I can do is pray for God to empower me to forgive him and pray that God reaches out to heal him from brokenness.

So the big takeaway from me is this: The pressure is off of me! Heck yeah and praise God. I don’t have to get myself to a certain level of Christian status by checking off the forgiveness tab. I just have to fall on my knees and submit to God and let him be God.

MOLESKIN:
Pom Pom’s wife’s great uncle (Michael?)  dealing with a cancer diagnosis. Venus’s sister (Gracie?) dealing with health issues.
ANNOUNCEMENTS:
X-mas party this Saturday night at Butterknife’s house.

Progress has to be measured

THE SCENE:

Perfectly chill with a touch of mist (mid 40s)

WARM-O-RAMA:

Some SSHs in honor of Pool Boy; Tie Fighters because they are the best; Squatting Grady Corns; a few Merkins; a jog to touch a light pole (any will do); and some Cherry Pickers

THA-THANG:

Fitness Test: recorded number of reps for each PAX doing 5 different exercises (will keep and check in again later to see progress); exercise 1 was 2 minutes of T-Merkins (AMRAP); exercise 2 was 2 minutes of bear crawling scoring 1 for each parking space passed through; exercise 3 was 2 minutes of Big Boy Situps (knuckles to pavement up and over to touch toes – AMRAP); exercise 4 was 2 minutes of Back-n-Forths (running from one spot to another and back like suicides – about 25 yards, scoring 1 for each length ran); exercise 5 was 2 minutes of Lunges (each leg counts as 1 – AMRAP).

Keeping anonymity the following scores were captured… showing first initial of name with scores in order in parenthesis… B (45,12,40,12,56); M (41,22,42,15,65); B (38,21,41,14,68); S (50,23,59,15,62); A (52,37,62,16,62); P (19,21,27,16,75); B (17,16,39,12,39); P (36,27,50,15,60); S (29,22,31,14,50); C (40,22,40,14,57); D (40,32,64,15,70); O (48,27,60,15,63); C (29,22,40,15,49)

Mosey to CMU pile for some 4th quarter closeouts… Rifle Holds; Curls; Bent Over Rows; Dead Lifts; Bench Presses; and Face Smashers

MARY:

Mosey back to starting point and finished with some dealers choice core exercises!

COUNT-OFF & NAME-O-RAMA

13 HIMs with no FNGs

CIRCLE OF TRUST/BOM:

Reflecting on encouragement from Jesus in Matthew 7 to remove the log in our own eye to better serve our brothers who need help with a speck in theirs… encouraged the PAX to set goals, share them with others, and then measure their success or failure to achieve.  We all need to strive to progress in our fitness, fellowship, and faith and we all need accountability to help us along the way.

ANNOUNCEMENTS:

Christmas party and parades coming up

Grateful Cards

THE SCENE: Cold and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1. Run around the parking lot
2. Projectivator
3. Cherry Picker
4. Tempo merkins
5. Tempo squat

THA-THANG:

  1. Draw a card; do number in reps of:
    1. Clubs – LBCs
    2. Spades – Big Boys
    3. Diamonds – Merkins
    4. Hearts – Squats
    5. Joker – 1 burpee (double for each joker)
  2. Each PAX takes a turn drawing a card
  3. After each time around the circle, do a flutter kick ring of fire
  4. Add all jokers to the remaining deck and shuffle
  5. Run a lap around the parking lot with burnie, high knees, and butt kicks

CIRCLE OF TRUST/BOM:

Thanksgiving

  • The more we have, the less grateful we are.
  • Challenge: daily gratefulness session
  • Example:  I’m thankful for Kickflip and his humble and authentic leadership.  I have ordered Jotham’s Journey based on his suggestion in the newsletter this week to read with my family during Advent.
  • Psalm 100

ANNOUNCEMENTS:
FNG:  Wet Bandit

Cadence

THE SCENE: 39 and raining, a Beautiful Morning to be outside!
F3 WELCOME & DISCLAIMER:  Free, open to all men, held outdoors, led by men who participate in the workout with no training or certification necessary, end with Circle of Trust.  I have no knowledge of your injuries, so modify as necessary to prevent injury.

WARM-O-RAMA:

  • 20 SSH
  • 10 Moroccan nightclub
  • 20 Imperial Walkers
  • 10 Arm circles front/back
  • 10 Knoxville Cherry pickers
  • Mosey one lap around the parking lot

THA-THANG:
Setup: 4 stations.  Separate the F3 waterproof cards into cardio, legs, abs, upper and place one group of cards at each station.  Don’t include the sprint cards.

Team up into 3+ PAX, one team per station.

  • Each team flips a card and does the exercise x10 the face value (royalty value =10).  When done, discard and mosey/sprint to next station, rinse, repeat.
  • Each team does cumulative reps.  When each PAX completes 10 reps, he adds his 10 to the last count shouted and shouts the new total and keeps on doing reps until the team reaches the target.
  • If an ace is drawn by any group, they yell “Ace! 100 (name the exercise) 2 count! Starting Position…” and the one who yelled “Ace” leads everyone in 100 reps, 2 count.  (Everyone stops and does the 100 in cadence together, 2 count.  When the 100 are completed, discard the Ace, flip a new card, work that card.  The other Teams resume where they were in their station exercises.)
  • Bear crawl and crab walks are to the next station.
  • Scalability:  If your team finishes their reps and moves to the next station where a team is still accumulating reps, then work with them to finish their reps, when done they move to next station, but you remain at that station, flip a card and work that card.

MARY:
LBC’s and Pistol Crunches
COUNT-OFF & NAME-O-RAMA: Done
CIRCLE OF TRUST/BOM:
Get a cadence:  Traverse your limits and remember lessons learned.  Have men you trust to talk through decisions to help you not dig a hole too deep and to throw you a rope at times.  But that takes time.

Can you think of a time when a decision that was bad in hind sight may have gone better with input from men who you had taken time to get to know and trust?

F3 cadence – Fitness, Fellowship, Faith – workout have fun get better, talk with and watch each other, take a few minutes to listen to someone’s story once in a while.  Watch their fruit. Remember that every man is human with struggles.  Keep your guard up wisely, but look through it for legit HIM’s to connect with.  Team up with men who you trust by interacting with them over time.

F3Shieldlock –  Consider some non-workout focused interaction = Shieldlock is just a name, the connection of the men in the group is the substance.  I don’t think Shieldlock has to be in the gloom.

F3 Credo – “Leave no man behind and leave no man where you find him.”

Thanks for the discussion after the Word, you men always give me more to think about.

ANNOUNCEMENTS:
Outfitting the Christmas Float for the 3 Christmas parades will occur in the next several days.  Mathlete will coordinate the build.

Christmas parade dates:
Kingston – Nov 28
Oak Ridge – Dec 10
Rocky Hill – dec 3

Family workout – First sat in Dec at 9am

Look for a Q101 in the gloom soon at the Project.  Below is a link to a backblast by Steam that covers a Q101 for your reading pleasure.
Q101 + GrowSchool – F3 Knoxville.

ABsolutley fABulous ABdominal workout

THE SCENE: Unseasonably warm for November, low 60’s and a slight rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Side Straddle Hops because Pool Boy was not in attendance
5 Cherry pickers
9 Tie Fighters
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the football field
1st round
Pair up with a partner, and 5 yards one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the goal line.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round
Same format but one partner did 15 Shoulder taps, while the other partner did 5 BBS

Due to the light rain, we moved to the covered area at the school.
We set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
10 starfish
10 hello dollies
10 pickle pounders
10 heels to heaven
hold the cobra position for the remaining 30 seconds to stretch the core
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am appreciative of this group for the support, stress relief, and genuine friendships formed in the gloom.
MOLESKIN:

ANNOUNCEMENTS: