Slappy – Page 82 – F3 Knoxville

Don’t Believe the Fishing Lies – This One Was Easy

June 29, 2020 Commission

THE SCENE: 70 degrees and muggy like a guy with a ski mask and knife
F3 WELCOME & DISCLAIMER + COVID
WARM-O-RAMA:
Cherry pickers, tempo squats x 6, high knees with 3 burpees, butt kickers with 3 burpees
THA-THANG:
Mosey to the sanctuary parking lot

Fell in mud (just me)

Down and Back – From the sidewalk, run to the first parking island – 10 merkins, 10 squats, 5 burpees and return to the sidewalk. Advance to the second island, repeat. Continue to work at remaining islands up to the far sidewalk and then hit descending parking islands for a total of 9 stops+.
Using the posts of the covered walk to the sanctuary:
- 10 squats (touch the ground with one hand) and then lunge to the next post (repeat for 5 min)
- 30 second wall sit
- 3 burpees per post and then bear crawl to the next post (repeat for 5 min)
- 30 second plank
- 10 Monkey Humpers and walk on your tip toes to the next post (repeat for 4 min)
- 10 American Hammers and Imperial Walkers to the next post (repeat for 4 min)
- 10 Twinkle Toes and Bernie to the next post (repeat for 4 min)
Mosey to the AO

COUNT-OFF & NAME-O-RAMA

17 HIMS – Butter Knife, Slappy, Curry, War Zone, Trolley, Pringle, Cheatsheet, Dumpster Dive, Bekky, Mermaid, Waxjob, Curveball, Pom-Pom, Tuba, Baby Boomer, Music City, Dogbite, Commission.

CIRCLE OF TRUST/BOM:

The people of Nineveh were wicked and God intended to bring his wrath upon them. Before he did though, He told Jonah to go to the city and warn them to repent. Jonah tried to physically hide from God by boarding a ship and fleeing to another city. The ship soon found itself in a great storm; the crew and the passengers were all in a panic with the exception of Jonah. He was found resting in the hull of the ship. The others, rightfully bewildered about his lack of concern pressed him for an answer regarding his non-action. He confesses that this storm is his fault and that if they just through him overboard, the waters will calm. They throw him over, the the storm passes and a massive fish swallows Jonah whole.

Jonah spends three days in the belly of the fish where he repents and readies himself to carry out God’s will. The fish vomits him up on the beach and the Lord calls upon him a second time to preach repentance to the wicked citizens of Nineveh. The city is large, about three days of walking from one side to the next. Jonah walks for a day, 1/3 of the way into the city and begins preaching that God intends punish the Ninevites. In a wicked city, you’d expect Jonah to be mocked, beaten, surely run out of town but the people of the city had their hearts pricked by his message. From the least to the greatest, they repented. The King himself issued a decree that no man or animal was to eat or even drink water for three days and that they were to remove their garmets and wear sack cloth in hopes that God would forgive them. The Lord saw their hearts and he indeed forgave them.

If you have ever tried to talk to a large crowd (much more a whole city) about God, it NEVER works that way! Yet here an entire city repents and draws near to God. Surely Jonah was out high fiving, strutting around the city, weeping tears of joy…Jonah Chapter 4:1 But it greatly displeased Jonah and he became angry. 2 He prayed to the Lord and said, “Please Lord, was not this what I said while I was still in my own country? Therefore in order to forestall this I fled to Tarshish, for I knew that You are a gracious and compassionate God, slow to anger and abundant in lovingkindness, and one who relents concerning calamity. 3 Therefore now, O Lord, please take my life from me, for death is better to me than life.”

Whaaaaaat?! Why would he…how could Jonah feel that way? Didn’t God just show you mercy and forgiveness a couple of days ago?

1 John 4:20 If someone says, “I love God,” and hates his brother, he is a liar; for the one who does not love his brother whom he has seen, cannot love God whom he has not seen.

Don’t think it is enough to just not hate your brother, this scripture says that if you do not love him, you cannot love God. How can you love someone you have not seen if you don’t love the person you have seen? There is no greater love than spiritual love; we have to be thoughtful about studying and sharing with others. There is no shortage of physical love that needs to be shared as well. We cannot turn a blind eye to hurt, injustice or suffering. We are HIMs – we see a need, we fill a need.

MOLESKIN:
We prayed for our nation and we prayed for Mermaid’s coworker, Rick, who is still in ICU.
ANNOUNCEMENTS:
Keep it real!

Share Your Heart

June 16, 2020 Kick-Flip

THE SCENE: 60 and clear. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered.
WARM-O-RAMA:

Morrocan Nightclub x 10 IC
Chinook x 5 IC
Cherry pickers x 7 IC
Carolina Dry Docks x 5 IC
E2K x 5 IC
Hello Dolly x 5 IC
Rosalita x 5 IC
Twinkle Toes x 10 IC

THA THANG:

Mosey to the high-school lot…

Routine 1:

10 Wing-nuts (4 count) + 20 Derkins…. 3 Rounds

Routine 2: Heart-shaped circuit.

6 stations – each has 2 exercises. Get into groups of 3. A group starts at one of the stations. After performing both exercises, run 5/6 of a lap and stop at the station pervious to the one you just left. Each time you pass the culvert drain (the middle of the “heart”), do 3 muscle-ups on it. Continue circuit until Q calls stop.

Exercises are:

10 Burpees + 20 BBS
20 E2K Left + 20 E2K Right
10 squat jumps + 20 Diamond Merkins
20 Flutter kicks (2-count) + 20 Squats
30 Calf raises + 20 Carolina Dry Docks
20 Hello Dolly (2 count) + 20 Rosalita (2 count)

Routine 3: 7s on the steps. Burpees + Donkey kicks. Bear crawl, crawl bear.

Routine 4: Suicides on the tennis courts.

First cone and back, second cone and back, third cone and back – Mountain climbers.

Repeato with flutter kicks

Repeato with freddy mercury

Mosey back to the flag

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 5 of the best men I know

CIRCLE OF TRUST/BOM:

Shakespeare’s Macbeth is about toxic ambition and rivalry for the Scottish throne. Once he becomes king, a paranoid Macbeth orders a raid on the castle of a perceived rival – Macduff – and in that raid Macduff’s entire family is killed. Macduff, who is in England during the raid, is with a companion when he receives the terrible news about his family – and he becomes silent. After a moment, his friend prompts him, “Give sorrow words. The grief that does not speak whispers the o’er-fraught heart and bids it break”. His friend is urging him – don’t keep this agony inside, or you will implode into despair. That is good advice – and in this season that I’m in, it registers loudly with me.

I am, by nature and nurture, someone who bottles up emotions – both good and bad – and seldom processes them externally. We modern men are doubly disadvantaged when it comes to sharing our emotions. The inner architecture of our brains is physiologically different from our curvy counterparts – MRI studies have shown that women are more capable of expressing their emotions verbally. On top of that physical handicap, our culture layers an expectation for men to be laconic and impassive – like Charlton Heston in every role he has ever played. We are free to express anger – but other emotions are effeminate and off-limits. What a shame that we promote this dysfunction.

Last time I spoke in this setting, I told you about our recent miscarriage and vowed to support my wife well through this hard time. That meant listening, praying with her and for her, and making myself available – but I also committed to sharing more of my own sadness. I can tell you, each time I do – whether it is opening up to her, or a quick word with one of you after the workout – expressing those feelings relieves the mounting pressure in my chest.

I want my three young sons (ages 4, 7, 9) to excel where I have not. I want them to have healthy strategies for talking about their emotions – because in doing so, they will be physically healthier and have richer relationships throughout their lives. Like their dad, they seem unwilling or unable to reveal much when simply asked, “how do you feel?”. Maybe they don’t want to talk about it – or maybe they don’t know how to translate their feelings into words. Just in the last few weeks, I’ve been prodding their emotions a little differently and they’ve responded. When I can get one of them alone and the moment is right, I’ll ask, “What is the happiest thing in your life right now?”. Sometimes, they’ll answer that question in full paragraphs – sharing their heart with me. Then I’ll ask, “What is the saddest thing in your life right now?” That simple change has led to expanded discussion and gives me a little glimpse of what it looks like for these young boys to express emotion.

Are you at all like me? Do you muffle your joy and sadness and excitement and disappointment? Do you even know if you do? Licensed counselor, Debbie Causey, says a sign that an emotion has been buried is when you give a “dollar response” to a “fifty-cent incident”. If the largeness of your reaction is disproportionate to the weight of the incident, you might have buried emotion. Be honest – have you overreacted lately? Explore that.

Challenge: Those who are closest to you – friends and family who love you – they deserve to know you better. They deserve to know how you feel. Pick one person who is close to you and share a little of your heart with them today or this week. If you don’t know where to start, then answer one of the questions, “What is the happiest thing in your life right now?” or “What is the saddest thing in your life right now?”

Bonus Challenge: Ask them to reciprocate with their own answers – and listen.

MOLESKIN:

Prayers for Pi’s upcoming exam. No pressure…but….HIS CAREER AND HIS FAMILY’S LIVELIHOOD DEPEND ON HIM PASSING! But, no pressure. We know you’ll do great!

Rocket – you better be doing your burpees! We missed you out there.

I know that, sadly, other HIMs have a wife who has, or will, experience a miscarriage. If you want to work through that agony with someone who can relate, DM me on Slack and we’ll get together.

ANNOUNCEMENTS:

Project back blast 06_09_2020

June 10, 2020 Crotch Rocket

THE SCENE: beautiful june day. high 60s
F3 WELCOME & DISCLAIMER

Welcome & Disclaimer (Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance)

Note: Due to Corona virus, lets stay 6 feet apart, will not do any partner exercises or shared CMUs.

WARM-O-RAMA:

•Side straddle hops (IC) 4ct

Plank with stretching and hand release merkins.

•Cherry pickers

THA-THANG:

2 lines or one depending on number run to the track field.

Stop at dip station. Partner up with one doing 10 dips and the other doing merkins until dips are done. Repeat 3 times for a total of 30 dips.

Mosey to track start line and do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.

7 Burpees
7 Merkins
7 2 count flutter kicks,
7 SSH,
start a new set every 1:20
add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.

Get a 10 count break then start the modified Charles Bronsen. At the track, sprint 50 yards, bear crawl 30 steps, then mosey to starting point for a rinse and repeat for each exercise.

50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
30 dry docks then rinse/repeat.
50 LBC’s, rinse/repeat.
50 squats

MARY:
no time for mary this time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to think about celebration. One member just found job and the other is getting good news about his sick mother. The challenge during these trying times is to think about the good we receive and often ignore. Instead if ignoring, take the time to celebrate it.
MOLESKIN:
none
ANNOUNCEMENTS:
none

Feeling Froggy

June 10, 2020 Betty

THE SCENE: 73 degrees and breezy

F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

WARM-O-RAMA:

10 Baby Arm Circles (Forward and Backwards)

10 4-count mountain climbers

5 froggy merkins

10 tempo squats

10 4-count high knees

5 count motivator

THA-THANG:

Break into 4 groups and Indian Run to the CMU pile/stairs

12 minutes

1’s and 2’s will grab CMU and go to the starting line

2’s will be performing CMU OH carries chalk line to chalk line (2 blockees at far line) switching sides on the way back

1’s will do CMU thrusters until 2’s complete their OH carries

Switch when carry crew gets back to starting line.

3’s and 4’s will go to stairs

3’s run to the top perform 25 merkins and 25 SSH then head back down

4’s at bottom of stairs 10 shoulder tabs and 10 mountain climber taps until group 3’s returns then switch

Groups will switch at the 6-minute mark

Run Indian (Bernie Indian Run) to F2 parking lot for some small group fellowship

12 minutes

Groups from previous exercises will circle up (6 ft apart) and assume the plank position and one at a time will perform the following exercises while the others plank working their way around the circle. When finished with an exercise all members of the group must run and touch a tree.

5 burpees

10 lunges

10 4 count flutter kicks

5 froggy merkins

10 monkey humpers

10 imperial walkers

**Repeat if group finishes before time/Everyone got about 2 rounds

Mosey to F3 parking lot

5 minutes

Bear crawl width of the parking lot then perform 10 squats

Froggy jump width of the parking lot back then perform 5 BBS

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
16 + 7 for rush (1 FNG but he left before we could give him a name) + 1 observer

CIRCLE OF TRUST/BOM:

Romans 8:28

”28 And we know that for those who love God all things work together for good, for those who are called according to his purpose.”

We see the greatest example of this in the cross. The most broken and twisted thing imaginable—the murder of the Son of God—became the greatest good thing the world has ever known.

With everything going on and the world seemingly breaking around us, it is hard to see things working out for good but we can trust all of God’s promises. Because of this, we can have hope for the future.

MOLESKIN:
F3 has changed my life over the past 3 months and I had a blast VQing. Thank you all!

ANNOUNCEMENTS:

Say Hello To My Little Friends

June 8, 2020 Mermaid

THE SCENE: Low 70’s & clear
F3 WELCOME & DISCLAIMER Normal disclaimer + Covid 19
WARM-O-RAMA:
Motivator from 5
High Knees
Cherry Pickers (SLOW)
Baby Arm Circles forward/backward x 10
THA-THANG:
Mosey to the abnormally large pile of CMU’s, and everyone was instructed to grab 2 each. We farmer carried the blocks around campus while stopping to do exercises, all exercises included the use of at least one CMU. The exercises included the following: Shrugs, curls, tri extensions, deep merkins pushing the chest below your hands while on the blocks, blockees, wall squats, squats, lunges, calf raises, dips, squat thrusters, big boy sit ups, hello dollies, flutter kicks, bent rows, and maybe a few more, but you get the gist. After carrying those CMU’s everyone was exhausted and most forearms were shot.

MARY:
No specific mary, as we made it back to the AO at 0615, but the flutter kicks in cadence to 40, with a cinder block over your head made up for the lack of mary at the end.
COUNT-OFF & NAME-O-RAMA
21 HIM’s would be the record in attendance for Shamrock. We had 21 for an OTB before we became official. Add tags for GI Jane & Curry.
CIRCLE OF TRUST/BOM:
Popovich, 71, said it’s up to white people to step up — “no matter what the consequences” — and help lead the charge for change.

I read the full article over the weekend, click the text above for a link to the full article. The quote I shared this morning gave me lots to think about over the weekend. Too many times in my life, I witnessed things and decided, that is not my fight, I am staying out of it. Simple things like an off color joke at work, where it is easier to laugh, than the say that is wrong. The inequality in the way women are treated, the way acquaintances talk down about others, whatever the example, and there are many, its easier to go with the flow. With a little maturity, and a stronger backbone, I am tired of letting things go. I still have to decide which battles I want to fight, but as a father, I want to set an example for my kids, I want to teach them to stand up to bullies, and to not be afraid to take a stand.

I shared two stories from last week. One, where my Muslim neighbor called my black neighbor the N word. Both kids are in 4th grade, and surely the aggressor didn’t understand the gravity of the use of that word in general, but especially in the current climate surrounding the protests that have risen up from the George Floyd murder. In my mind, this wasn’t my fight, but I have to say, I love my neighbor. He wasn’t home and I would want him to stand up for my daughter, so I went in search of the boy. The boy and I have had a total of three of these conversations over the course of a couple of years, and I tried to explain, firmly, why his behavior was unacceptable. Who knows what the future holds, but I anticipate having many more of these conversations in the future, by the way talking to the parents doesn’t help sadly, I have tried that too. The point is, my kids saw me set the example of what is right and wrong, my neighbor saw that I had his back and was willing to defend his daughter, and this boy was reprimanded and held accountable to his actions. I am not saying I was right, but I determined that being silent was the wrong action.

Later in the week, I had one co worker tell another coworker that she owed him a lap dance. They have known each other a long time, and it was an obvious joke, but again, it isn’t right. That was also something that for a myriad of reasons can not be ignored. So, on a Friday afternoon, I had to call out a 60 year old man for being out of line. As a leader, we have to set the example and call out those whose actions are reprehensible. I am not the fun police, but sometimes that is the consequence. Somethings just aren’t funny.

Being silent is being complicit. If you witness these situations and do nothing, then like George Floyd’s death, the bystander police officers allowed a man to die by taking no action. It is time that we as HIM’s stand up to injustice. That doesn’t mean you have to go to rallies and protests, but simply taking a stand opposed to taking no action speaks volumes.

Galatians 3:28, NIV: “There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” … We are all the same in the eyes of Jesus, and he lived that. He was radical, in his appeal to Jews, Greeks, women, outcasts, the unclean, etc. There was no demographic that was untouchable to Jesus. If he is our example, then we need to follow him and be the voice of Jesus. It is simply about loving others, let’s don’t over complicate things. As Popovich says let’s lead the charge for change.

MOLESKIN:
Pray for Nicole, Anchorman’s friend, Pray for Cheat sheet’s daughter Willow, and pray for the world.
ANNOUNCEMENTS:
Sign up for Q’s