Slappy – Page 63 – F3 Knoxville

Spirit of Christmas

November 30, 2021 Kick-Flip

THE SCENE: 30 and calm
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Michael Phelps
Growing arm circles IC
OKCP – IC
Scorpion dry docks IC
Mountain climbers

THA THANG:

Mosey to the recruiting center.

While Q leads exercises in cadence, one PAX at a time does max pull-ups. Rotate until all PAX have had a shot at the pull-up bar. Exercises were;

Flutter kicks
Mountain climbers
Hello dolly
Sleeping hillbillies
Mountain rockettes

Couple of sprints and we’re at the The Half-Pipe (two sets of 15 steps that face each other).

Divide into two teams. There is a box of balls in the middle… Perform exercise. Sprint, grab a ball, and bring it back to your side. Repeat with next exercises. When there are no more balls in the middle, run all the way across, steal a ball from the other team’s stash, and bring it back. First one to finish all exercises call out – team with most balls wins. Exercises were;

20 Burpees
30 Monkey humpers (2-count)
40 Flutter kicks (2-count)
20 Scorpion Dry Docks
30 Iron Mikes (15 each leg)
40 Mountain climbers (2-count)
20 Merkins
30 Fairy Jacks
40 LBCs

Mathlete finished first – but Team 1 had more balls, baby!

Mosey back to the recruitment center – do 2 burpees at each streetlight.

MARY:

Another round at the pull-up bar. While Q leads exercises in cadence, one PAX at a time does max pull-ups. Rotate until all PAX have had a shot at the pull-up bar. Exercises were; Exercises were;

Flutter kicks
Mountain climbers
Hello dolly
Hillbilly walkers
Mountain rockettes
Guantanamo

Mosey back toward the flag. Jail break!

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

Ready or not, men, the Christmas season is here. My short and simple word this morning was an encouragement to live in the Spirit of Christmas these next few weeks. What does that mean?

Thomas Monson said, “To catch the real meaning of the Spirit of Christmas, we need only drop the last syllable, and it becomes the Spirit of Christ.” Living out the Spirit of Christ is doing some of the things that Christ did while He was on earth. What better way to celebrate His birth than to emulate the way He lived His life? From Ephesians – be imitators of God.

Renowned behavioral scientist, speaker, and author, Dr. Steve Maraboli, unpacks that a little more… “Want to keep Christ in Christmas? Feed the hungry, clothe the naked, forgive the guilty, welcome the unwanted, care for the ill, love your enemies, and do unto others as you would have done unto you.” Now that is living as Christ lived.

The group discussed some practical applications for living in emulation of Christ during the Christmas season. During these next few weeks, see how many of these you can check off;

Forgive someone who may not deserve it.
Repent and ask forgiveness from someone you’ve wronged.
Practice humility in the way you speak about yourself.
Don’t be judgmental in word…or in thought.
Serve others.
Show gratitude to others.
Show compassion and acceptance to those less valued by society.
Choose an attitude of joy that transcends circumstances.

What are some other practical applications for living in the Spirit of Christ, BB reader?

In the coming weeks, I encourage you to reject the temptations of consumerism and cynicism. Instead, embrace – and model for your families – the Spirit of Christmas.

Generosity. Service. Forgiveness. Acceptance. Playfulness. Gratitude. Hope.

MOLESKIN:

Christmas Party! Dec 11th at Judge’s house

Christmas parade in Oak Ridge. Dec 11th. 6:00pm-8:00pm.

Shamrock – It’s Log…Log

November 29, 2021 Anchorman

THE SCENE: Upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

Tie Fighters 10-4 count each way

Mountain Climbers 15-4 count

LBCs – 25 OYO

Twinkle Toes in cadence 10-4 count

Cherry Pickers: 5

Quad Stretch

THA-THANG:

Mosey with logs towards Cedar Bluff

Stop at the tall sidewalk

25 Tricep dips – stretch – 25 more

Mosey with logs across the street to the school steps.

Mix up logs each time

25 Curls – then run the steps X 4 until we all hit 100

25 Tricep extension – then run the steps X 4 until we all hit 100

25 Squats with log – then run the steps X 4 until we all hit 100

25 LBCs (no log) – then run the steps X 4 until we all hit 100

25 merkins – then run the steps X 4 until we all hit 100 (we made it to 50)

Grab log then head back to AO.

Stop halfway for some log overhead while doing little bouncy squats until it burned too bad.

MARY:

Log drag across the parking lot.

COUNT-OFF & NAME-O-RAMA
7 – Jitters, Curveball, Dumpster Dive, Waxjob, Mermaid, Slappy, Anchorman
CIRCLE OF TRUST/BOM:

Psalm 62:5-7

For God alone, O my soul, wait in silence,

for my hope is from him.

He alone is my rock and my salvation,

my fortress; I shall not be shaken.

On God rests my salvation and my glory;

my mighty rock, my refuge is God.

I love how David gives names like like Mighty Rock to God. What names can we give God? Instead of my typical prayers of requests to God, what can I praise him for?

Sally Country and Roxanne Gospel

November 23, 2021 Borg One comment

THE SCENE: A balmy 27 degrees under clear skies and a waning gibbous moon.
F3 WELCOME & DISCLAIMER Yes, sir! Sir!
WARM-O-RAMA:
Jog-A-Lap – high knees, butt kicks, skips and strides. SSH, Morrocan Night Club, OKCPs, Oh Yeah!
THA-THANG:
An eclectic Up/Down musical adventure

Old Lucy and Sally kept us doing Merkins to failure then Squats to failure and so on
Jog-A-Lap
A country song about a parking lot party somewhere in Egypt kept us doing leg lifts and Freddy Mercuries.
Jog-A-Lap
Burpees and s-s-h to Roxanne. FUN!
21’s – Nailed it on the first round. HIMs of pure concentration.
Jog-A-Lap
Even The Chuck Wagon Gang has a workout song with Up and Down in the lyrics. Perfect for dips at the bell.
Jog-A-Lap
Annnddd…Repeat.

MARY:
Hello Dollies, 25 BB Situps, and some gruesome, off-cadence torture devised by Tuba.
COUNT-OFF & NAME-O-RAMA
Done.
CIRCLE OF TRUST/BOM:
Think of your favorite world-stopping smell and imagine breathing it in. How wonderful is that? HIMs offered several great examples – a freshly bathed baby, smoked meat, being deep in the woods.

Eph 5:2 Walk in love, as the Messiah also loved us and gave himself for us, a sacrificial and FRAGRANT offering to God,

The following verse describes a very difficult way of walking in love, but our sacrificial offering of obedience is a fragrant offering to God. Luke 6:27-28 Do what is good to those who hate you, bless those who curse you, pray for those who mistreat you.

What is our fragrance?

ANNOUNCEMENTS:
Congratulations, men of The Project on being part of a record breaking year for filling Christmas boxes at the Samaritan’s Purse project.

Black Betty

November 18, 2021 Mathlete

THE SCENE: A pale moon peaks through parted clouds. Unseasonably warm and pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Projectivators
Tempo squats
Hairy Rockettes
Moroccan Night Clubs
Tempo Merkins
Plank Jacks
Newton’s cradle
Tempo Split Squats

THA-THANG:
Mosey over to the recruiting center for a circuit workout. 9 stations:

- Black Betty Dead Lift
  - Bend knees, hips forward, Back Straight, Shoulders Square, Core Active
- Tire and Sledge – Flips and Hits
- Jump rope – Fast and double unders
- Slam Ball – Slam down and High Throw
- Curls/Tri extensions
- Overhead Press/Manmaker Merkins
  - Manmaker Merkins – CMU to one side. Do a Merkin, then reach underneath with opposite arm and pull the CMU across, back and forth
- Dips/Step ups
- Dumb Bells – Chest Press and Weighted Lunges
- Blockees and Burpee jump-overs
After each full round, 30 LBCs and lap the parking lot, then flip the card.
Finished three rounds then did a Ring of Fire, up to 3 and back down

MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 18:1-8

Then Jesus told his disciples a parable to show them that they should always pray and not give up. 2He said: “In a certain town there was a judge who neither feared God nor cared what people thought.3And there was a widow in that town who kept coming to him with the plea, ‘Grant me justice against my adversary.’

4 “For some time he refused. But finally he said to himself, ‘Even though I don’t fear God or care what people think,5yet because this widow keeps bothering me, I will see that she gets justice, so that she won’t eventually come and attack me!’ ”

6And the Lord said, “Listen to what the unjust judge says.7And will not God bring about justice for his chosen ones, who cry out to him day and night? Will he keep putting them off?8I tell you, he will see that they get justice, and quickly. However, when the Son of Man comes, will he find faith on the earth?”

This parable points out to us how we sometimes expect less from God, who alone is good, than we would even expect from the wicked. In a season when I ought to be steeped in prayer, seeking God’s wisdom and guidance, I find myself less engaged even than normal. This is a call to action to act in alignment with belief. Ask and it will be given to you, knock and the door will be opened. God’s power and authority is clear, but sometimes I act as though it isn’t there. Jesus knew this when he said “when the Son of Man comes, will he find faith on earth?”

MOLESKIN:
Awesome group this morning, so big I had to add a station.
ANNOUNCEMENTS:
Turn in your Samaritan Purse boxes. Christmas parade coming up on December the 11th. Trailer decorating soon to come.

45 Minute Warm Up

November 16, 2021 Baby Boomer

THE SCENE:

Mid 30’s with a slight breeze

WARM-O-RAMA:

4ct SSH x 20; Tai Fighters x 10 (forward and backward); Cherry Pickers x 5; Plank Jacks x 10; Failure-to-launch x 7; mosey up and around to CMU pile (stopped for some Rocky Balboa’s and Derkins on the way)

THA-THANG:

Carried CMU’s over by the church parking lot for some group therapy (and to continue warming up!).

Simple format… perform exercise listed at first cone, run to next cone across park lot and do same, continue and do same at cone 3 and 4, then run all the way back to cone 1 for round 2.

Exercises by rounds and cones:

1) CMU Thrusters x 5; Hand-Release Merkins x 10; Big Boy Sit-ups x 15; and 4ct SSH x 20

2) CMU Hammers x 10; Carolina Dry Docks x 15; Flutter Kicks x 20; Squat Jumps x 25

3) CMU Squats x 15; Wide Grip Merkins x 20; Freddie Mercurys x 25; Lunges x 30

4) Lightening Round – perform all 3 exercises at each cone… CMU Thrusters x 5 + CMU Hammers x 10 + CMU Squats x 15… then move to the next cone… so on and so forth

Restocked the CMUs and did high knees, rockettes, karaoke (both sides), and jogged back to AO

MARY:

Time for modified Howler Circle (PAX does non-stop monkey humpers while we rotate one at a time taking a lap around the circle – friendly “pats” on rears may have occurred)

Finished with Hello Dollies, Pickle Pounders, and Dead Bugs.

COUNT-OFF & NAME-O-RAMA:

6 well seasoned HIMs present – no FNGs

CIRCLE OF TRUST/BOM:
Reflected a bit on my up and down year of leading well at times and failing other times (more lazy than missing while trying). Many opportunities to lead in our homes, work, church, and community. Sometimes we pull back for fear of failure or the sting of memories from recent failures. 2 Peter 1 we read that the Lord has given us everything we need for life and godliness – for His glory and excellence – and therefore we have no excuse to “not try”. We need to pursue the model of Jesus described in Philippians 2 where His attitude was right before any actions took place. With humility we should try and try again and trust the Lord for the results. Read an excerpt from Q source 4.5 talking about the tool of failure in carving out Virtuous Leaders. Failure will happen… especially if we try to do difficult things… but we should not give up and we should get up and try again.