Slappy – Page 84 – F3 Knoxville

The Second Time is Better

May 26, 2020 Kick-Flip

THE SCENE: 67 and clear
F3 WELCOME & DISCLAIMER: Administered.
WARM-O-RAMA:

Cherry pickers x 7 IC
Tempo squats x 7 IC
Imperial Walkers x 7 IC
Hillbillies x 7 IC
Mountain Climbers x 10 IC
Knee tap Merkins x 7 IC
Projectivator from 7

THA THANG:

Short mosey to the bars…
15 muscle-ups on the wall + 15 dips on the bars (x3 Rounds)

Mosey to K-25 Hill

DORA

Partner 1 – Up the hill

1st time – Sprint

2nd time – bear crawl

3rd time – Bernie

Partner 2

45 burpees

45 BBS

45 lunges (2-ct)

45 squats

45 Merkins

Mosey to the Friendship Bell

11s; Dips and Derkins + 5 box jumps between each set

MARY:

Mosey back to the flag for some Mary

Sleeping Hillbillies L&R
Flutter Kicks
Freddy Mercury
Hello Dolly

COUNT-OFF & NAME-O-RAMA

Me and 6 of the best men I know

CIRCLE OF TRUST/BOM:

Did that workout seem familiar? It was a do-over of my first ever F3 workout – one that Snaggletooth Q-ed last April. Our first time, my performance was terrible. I couldn’t finish the muscle-ups, was sucking for air like a drowning swimmer, felt ready to vomit at any moment, and was wondering why Archie would invite me to participate in such agony. You guys dragged this sorry FNG around the park while he muttered to himself, “what the heck am I doing out here at 5:30 in the morning??” Our second time, however, my personal performance was considerably better than the first.

Let’s talk a minute about regrets. I’ll start with one of my own…

My wife was 10-weeks pregnant until we lost our baby last week. We will surely be grieving that loss and processing our emotions for a long time. While I’m not ready to talk about those feelings publicly – I am going to talk about my response to our tragedy. You see, this isn’t our first time. Eight years prior, almost to the day, we lost another baby – what would have been our second child. Just like my first time doing this workout was a terrible performance, my first time leading after that tragedy was dreadful. My wife and I grieved our loss separately – I did not try to communicate my feelings and I didn’t pursue hers well. After just a few days, I went on a work trip to Las Vegas and left her to mourn with our infant son. At the time, I had some unhealthy habits (self-centeredness, jealous thinking…) and few healthy habits (wasn’t exercising or praying regularly, no shield lock with other men…). I’ve spoken before about a season of complacency in my marriage. It would be years later before I realized that the origin of that complacency may have been this occasion and some of the aftermath. Little did I know how lasting an impact it would have… how that curve in the road would redefine us for a time. My uninspired response and retreat after our shared trauma made an agonizing season even harder – and it is one of the biggest regrets that I have.

This second time isn’t any easier. In fact, for a multitude of reasons – it seems to be much harder on both of us. However, I have an opportunity to relive that regretful experience from 8 years ago. This time, my response can be less selfish and more considerate. I can think less often of myself and more often of the ones who I’m charged to support and lead. I can engage with my wife and embrace her often. I can pray for her and with her. I can talk to her about my sadness. I can grieve with her and be there to support her. I can talk compassionately with our other kids – who are also confused and saddened by our circumstances. I can continue to care for my physical and emotional health so that I can effectively lead my family. Our second time, my personal performance will be considerably better than the first.

BB Reader – Are you ready to do something courageous? Let’s reflect now on you… What is something that you regret? Write it down. Why did you make that choice or decision? Write it down.

Proverbs 26:11 “As a dog returns to its vomit, so a fool repeats his foolishness”

What specifically would you do differently if you are one day in a similar situation? Write it down.

What would you say differently?
How would you process your thoughts differently?
What would you do differently?
What would you not do or say?

Proverbs 24:16 “Though a righteous person falls seven times, he will get up…”

You may not ever get a chance to re-do your regret, but what can you do about it today? Write it down.

Issue an apology?
Make a recommitment?
Take a step toward a long-abandoned dream?
Cast-off unhealthy habits which will set you into a tailspin next time?
Incorporate or continue healthy habits to be better prepared for next time?

MOLESKIN:

T-Claps to Snaggletooth for creating today’s workout and Q-ing it a little over a year ago

Hat-tip to Archie for pulling me out to F3

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:
Pool Boy on Q tmrw at JUCO, Snaggletooth for Heavy PT on Thursday, Mailbox on Friday at JUCO

Tefillah – Shamrock

May 23, 2020 Anchorman

THE SCENE: Low 60’s, wet, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forwards and backwards, tempo squats and mountain climbers
THA-THANG:

Mosey to the softball field to grab CMUs and carry them to station #1
Station #1: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
Mosey to station #2
Station #2: 40 calf raises on curb, 30 tricep dips, 20 Rocky Balboas 4-count, 10 Derkins + a bonus of 30 merkins at the suggestion of CheatSheet
Mosey to station #3
Station #3: 40 Squats, 30 Merkins, 20 Big Boys, 10 Smurf Jacks + a bonus of flutter kicks for 30 seconds
Mosey to station #4
Station #4: 40 American hammers single ct, 30 shoulder taps single ct, 20 Twinkle Toes 4-ct, 10 Burpees
Mosey back to station #1.
Completed #1 again: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
Walked the CMUs back to CMU pile but stopped for some bonus CMU work
25 bench press, 20 flutter kicks, 30 bench press, 20 hello Dollys, 35 bench press, 20 scissor kicks, 40 bench press, return blocks, we have 1 CMU casualty so we paid the penalty of 5 burpees as a group.
Mosey back to AO with some Wounded Bear Crawls along the way. We ran a total of 1 mile.

MARY:
Had a solid 4 minutes of Mary including 25 flutter kicks, 30 big boys, 20 monkey humpers, 25 LBCs
COUNT-OFF & NAME-O-RAMA
14 HIMs: Anchorman, Mermaid, Baby Boomer, War Zone, Pringle, Cheatsheet, Jitters, Mailbox, Jenner, Waxjob, Dumpster Dive, Pom-Pom, Dogbite, Slappy,
CIRCLE OF TRUST/BOM:
Tefillah: Hebrew for Prayer

I’m doing a 7 day devotional with my community group about 7 Hebrew words that Christians should know. Too often we spend most of our prayer life asking for things. Praying for our health, success, healing for loved ones. All of which are great and commanded from God and Jesus to practice. We are supposed to ask Him in faith.

The Hebrew translation of Tefillah means to “self evaluate”. We should make it a point to open ourselves up to God through prayer. I am terrible at this. Even though I know that God knows everything about my heart I often times avoid being 100% honest with him about my state of mind and heart.
MOLESKIN:

ANNOUNCEMENTS:
Dunkin’ parking lot hangout

Bearing Burdens

May 21, 2020 Erector

THE SCENE: clear and mid 50s

Welcome & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walker, 15 Moroccan night club, 10 mountain climbers, 10 tempo Merkins, 10 tempo squats, 15 Harry Rockettes
THA-THANG:
Mosey to the recruitment center parking lot. Grab a block. Each exercise below is performed at on end of the parking lot or the other. After completing one exercise, take your block to the other end and perform the next exercise. AMRAP!

20 Merkins
10 Staggered Merkins on block each side
20 Overhead presses
20 Tricep extensions
20 Curls
20 Rows
20 Squats
20 Lunges (10 each leg)
20 Heavy Freddie’s (2-ct)
20 Heavy big boys

MARY:
15 Flutter kicks IC, 15 Heels to Heaven IC
COUNT-OFF & NAME-O-RAMA
5 crushed it today!
CIRCLE OF TRUST/BOM:

Galatians 6:2 – “Bear one another’s burdens, and thereby fulfill the law of Christ.”

YHC can be really selfish sometimes when it comes to building relationships. I expect others to come to me and ask me how I am doing. This verse helps remind me that the opposite is the goal. I should be reaching out to others to develop relationships. Then, we will be comfortable with sharing each other’s load. I encourage you to reach out to people often to check on them, especially while we are more isolated than usual. Let’s build each other up!

MOLESKIN:
Chaco, we miss you! Will Samaritan return from the Fartsack sometime this summer?

Burpin’ Bernie is still kickin’ butts

May 19, 2020 Spotter

THE SCENE: 40ish, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10-Cherry Pickers
10 – Windmills
10 – Hairy Rockettes
15 – lbac forward/backward
10 – Tempo Merkins

THA-THANG:
Mosey to the hill adjacent to the large parking lot.

11’s with Diamond Merkins at the bottom of the hill and squat jumps at the top

Mosey to the large parking lot for the return of an old friend.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

10 – Carolina Dry Docks
20 – Monkey Humpers
30 – Plank Dips
40 – Merkins
50 – Smurf Jacks
60 – Flutter Kicks
70 – Shoulder Taps
80 – Air Squats
90 – Freddie Mercuries
100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. I think we had 4-5 HIMs finish all ten levels.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
14 HIMs. One FNG, Welcome Glass Joe!

CIRCLE OF TRUST/BOM:
Be considerate of others opinions and beliefs. They are often based or constructed around personal experiences that we may have never had. It’s essential during this time of uncertainty to repect those around us even if we do not agree with them. This is not the time to be pedantic by trying to always be “right”. Ultimately, the only thing that matters in this life is that we lead others to Christ. Let’s let our Christian lights shine in a way that points to the things above and does not push others away due to things of this world.

MOLESKIN:

It’s been great to see the JUCO HIMs come back out in force.

ANNOUNCEMENTS:
None

Pay Attention and Be Thankful

May 18, 2020 Baby Boomer

THE SCENE: Felt like South Beach but at least there was no lightning, thunder, or downpours.

F3 WELCOME & DISCLAIMER

Welcome to Fitness… Fellowship… Faith – In that order

Keep your distance, I have a phone for emergencies, I am not a pro, modify as needed

WARM-O-RAMA:
4 Burpees OYO; 4ct SSH (IC) x 20; 4 Burpees OYO; 4ct Tie Fighters (IC) x 11 both directions; 4 Burpees OYO; 4ct Grady Corns x 20; 4 Burpees OYO; Cherry Pickers x 5; 4 Burpees OYO

THA-THANG:

Mosey to Upper Lot by Church at Columns for Battle Buddy Relay (keep your distance though):

HIM 1 wall sits at columns while doing baby arm circles (5 forward and 5 reverse and repeat) while HIM 2 runs as fast as possible to location about 40 yards away and returns; Upon return HIMs switch and HIM 2 holds wall sit/arm circles while HIM 1 runs to location and back; Complete 4 times for each HIM

Mosey toward High School for Four Corner Action (PAX split with half running counter-clockwise while other half went clockwise to help spread out – but had to “pay attention”):

First lap did 20 reps, 2nd lap 15 reps, and so on for 4 laps

Corner 1: Squat Jacks (single count)

Corner 2: Step Up/Jump Up (by Saint Patty)

Corner 3: Plank Jacks (single count)

Corner 4: Derkins (using the curb)

Faster runners headed to Saint Patty for some chips and dips while waiting on the 6 to roll up (merkins and dips along short wall)

Mosey around to Pavilion for some pushing and pulling; PAX spread out around picnic tables and worked through 50 incline merkins and 50 table rows (alternating 10 reps at a time).

Mosey over to Detention Hill for some character builders; 10 calf raises at the top; run to the bottom; 10 squats; get back up the hill however possible (impressed by a few that Bernied up). Repeated 3 or 4 times… but who’s counting? Guaranteed sweating across the PAX at this point for sure.

Mosey back to the AO

MARY:
PAX finished up with unlimited sets of LBCs; Flutter Kicks; BBS; and Hello Dollies

Wrapped up the fun with a Howling Circle of Monkey Humpers; PAX all performed Monkey Humpers as each member took turns counting off 5 reps; Howling ensued about half-way around the circle.

CIRCLE OF TRUST/BOM:
Encouraged the PAX through the workout to “pay attention”!

In Luke 17:11 a familiar story is captured where Jesus was teaching the disciples and noticed a group of 10 lepers nearby (socially and emotionally distanced). Jesus called to the lepers and healed them miraculously and sent them to the priest. The 10 were amazed and rejoiced as they ran away, but only 1 of them was “paying attention”. And to beat all he was a Samaritan (socially unacceptable to be associated with by any “good Jew” at that time). The Samaritan returned to Jesus and fell at His feet in worship and gave thanks for healing Him. Giving glory and honor to the Son of God and Savior. Only the Samaritan had the right perspective in the midst of his miraculous healing – not on what happened to him but Who had done it.

Encouraged the PAX to pay attention to the grace and mercy alive in our lives as HIMs (if we truly know Jesus as Lord and Savior) and respond with thankfulness and gratitude. We need to give Him glory for the great things He has done in each of our lives.

MOLESKIN:
Prayer request for Goodwin (sp?) family who lost the dad (a pastor) in a driving accident – wife and 3 kids left behind; prayed for Willow the daughter Cheatsheet; and prayed for Baby Boomer’s daughter Riley who is having tonsils removed on Thursday.

Word of praise from Baby Boomer for those who prayed for his daughter Claire last week (had knee surgery on Friday) as everything went well.