F3 Knoxville

Tag: Small Mouth

Beerventure

THE SCENE: Cloudy, mid-fifties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Cherry Pickers, 10 Windmills, 10 Michael Phelps

THA-THANG:

Mosey to Large Parking Lot Adjacent to Serpentine Sidewalk

We will have an exercise at each of the four corners of the parking lot.  Men, on their own, will run to a corner, do the exercise, then run to next corner, etc.  After having completed the exercises at each corner, men will run around the entire parking lot, then go back to corner one to rinse and repeat. The four exercises are:

  • Corner one:  20 Star Jumps
  • Corner two:  20 Big Boys
  • Corner three:  20 Squat Jumps
  • Corner four:  20 Merkens

Mosey to the outdoor chapel. 

Each man will do elevens in the chapel.  At the stage we will do decline merkens.  At the other end of the chapel we will do mountain climbers (four count or twice each leg).

Mosey to beginning of Serpentine Sidewalk. 

We will hop to first light then run to fifth light, hop to sixth light, run to tenth, etc. in patterns of five lights until we reach the end of the serpentine sidewalk.  Afterwards we will repeat the same pattern back down the serpentine sidewalk until we hit the roadway.  The only difference is that we will replace hops with lunges.

Mosey to Playground

Elevens again, starting with ten bench hop and one bench lift, ending with one bench hop and ten bench lifts.

 

Mosey to AO

COUNT-OFF & NAME-O-RAMA
Five men.
CIRCLE OF TRUST/BOM:
In his excellent book, How to Read Literature Like a Professor, Thomas Foster states that many books are about quests, people searching for something.  Examples are King Arthur tales, Oliver Twist, The Wizard of Oz, Raiders of the Lost Ark and Star Wars.  Common themes in quest stories are that the hero faces adventure, learns more about himself on the quest, learns more about life, and often finds that he is actually seeking something different than what he originally sought after.  We can see such patterns in our own lives.  We may search for fame, for power, for money, but what we really need and eventually seek is God.  Further, in continually seeking God, we discover new things about ourselves, about life and about God.  We find God is different than what we originally may have thought.  Keep seeking God.  In doing so, you will shed old clothes and be renewed with new clothing, becoming new again and again.

ANNOUNCEMENTS:
We shall gather for fellowship at the Abridged Beer Company immediately after we break.

Got It.

THE SCENE: Cloudy, temp in forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Slow Timed Squats, 7 Michael Phelps, Little of This Little of That

THA-THANG:

Mosey to parking lot just south of playground.

Partner up with a buddy.  While one buddy does exercises, the other buddy bear crawls to first inlet, hops to second inlet, then runs to end of parking lot and back.  The buddies then take places.  The exercises that will be done, as a team, while the other buddy runs, are:

  • 100 merkens
  • 100 big boys
  • 100 squats
  • 100 shin raises

Mosey to roadway heading south.  Go on roadway as it heads west. About 25 yards from stop sign we will do:

  • 20 Box Cutters

Mosey to stop sign.  Then mosey on road going north toward Admin Bldg.  At next stop sign that is southeast of Admin Bldg,, head north up road that goes to Admin Bldg. parking lot.  Just past the stop sign we will do:

  • 20 Hello Dollies

Mosey to boulder pile by Admin Bldg parking lot.  Each man picks up a cinder block weight boulder.  We will do the following exercises with the boulders:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Twists with boulder held out like a steering wheel
  • 20 Squats
  • Rinse and Repeat

Mosey to grove of trees part way down summit of Mt. Everest.  We will do the following exercise at various points located on a counter clockwise circle

  • At grove of trees:  5 Burpees Then run to top of Mt. Everest
  • At top of Mt. Everest:  10 Big Boys.  Then run to bat nest pole by stairs to left of roadway.
  • At bad nest pole:  20 Star Jumps.  Then run down stairs to grassy area below.
  • At grassy area at bottom of stairs:  30 Squats.  Then run south to grove of trees on Mt. Everest.
  • Repeat three more times.

Mosey back to AO.

We will do following exercises:

  • 20 Pavement Pounders
  • Boat Canoe Routine
  • 20 American Hammers
  • 20 Second Relax and Look at the Sky
    COUNT-OFF & NAME-O-RAMA
    12 men.  One of them was FNG:  Travis Truitt who now has F3 name of “On Tap.”
    CIRCLE OF TRUST/BOM:
    As men, some of us have anger issues frequently, while most of us have anger issues at least some of the time.   We must learn to control our anger.  Anger is not a bad thing in itself.  It tells us something is wrong.  We need to logically fix what is wrong, go to others for help, or pray to God about the matter. What we don’t need to do is become hostile or lose control of our emotions.  Through prayer and truly asking God to work with us, we can overcome anger issues.  We can also go to our brothers if we have an anger issue and ask for their guidance and help.ANNOUNCEMENTS:
    3rd F at Outlook on December 9, 8:15 AM to 9:00 AM, immediately after Saturday Morning Workout at Big Ball.  Special Workout tomorrow in Mechanicsville at 2:00 PM , leading youth living near that area.  See announcement on group me.

Lighting the Fire

THE SCENE: Cold but beautiful Autumn morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Windmills, 10 Cherry Pickers, 10 Little Baby Arm Circles Forward and Ten Backward
THA-THANG:

In Base Camp Parking Lot, each man will find a partner.  All men go to one end of parking lot.  There will be a set of bricks for each team on that side of the parking lot.  While one partner sprints to other side of parking lot (to do one of four listed exercises) the other partner will do one of four exercises with the bricks.  He does the first exercise while his partner sprints, does his first listed exercise, and sprints back.  Then the partner who sprinted takes the bricks from his partner and that partner will sprint.

The four exercises with the bricks are:

  1. Curls, right hand then left, repeating until the partner returns
  2. Overhead presses, right then left, repeating until partner returns
  3. Lifts from side, right then left, repeating until partner returns
  4. Punches from chest, right then left, repeating until partner returns

The four exercises on other side of parking lot (where partner sprints to) are:

  1. 10 Burpees
  2. 10 Mountain Climbers (4 count)
  3. 20 Star Jumps
  4. 20 Squat Jumps

Mosey to Roadway below Administration Bldg.

Each man, at own pace, will run counterclockwise on roadway that circles the Admin Bldg.  Cones designate stations along the way.  There are eight stations:

  1. Located at first set of stairs to left of road.  Go down and up stairs three times.
  2. Located at second set of stairs to left of road.  Go down and up stairs three times.
  3. Located shortly after stop sign on southeastern corner of roadway circle.  Do 15 Hello Dollies, 4 count.
  4. Located at Boulder Pile by Admin Bldg parking lot.  With Cinder Block Weight Boulder do:  15 Overhead Presses, 15 Curls, 15 Squats, 15 Bench Presses
  5. Located by cone just past admin parking lot on west side of Admin Bldg.  Do Bear Crawl to next cone.
  6. Located about 25 yards from Cone 5.  Do Hop to next Cone
  7. Located about 25 yards from Cone 6.  Do 15 Box Cutters, 4 count
  8. Located at stop sign on northeast corner of roadway circle.  Do 15 American Hammers, 4 count

Repeat above

Mosey to Playground for “All My Benchs.” 

At benches each man will do 25’s with a combination of bench jumps and decline merkens.  We will start with 20 bench jumps and 5 decline merkens, then go to 15 bench jumps and 10 merkens, etc. until we end with 5 bench jumps and 20 decline merkens.

Mosey to Pavilion.

Each man goes to end of picnic table.  20 Picnic Table Pull-ups.

Mosey Back to Base Camp

MARY:
Slow Stretching

COUNT-OFF & NAME-O-RAMA
12 Attended.  Two FNG’s:  Mario Azevedo (Counselor) and Michael Underwood (Jarvis)
CIRCLE OF TRUST/BOM:
God created men to enjoy adventure and battle.  We like to push ourselves in F3 as we are battling fatigue and pain in an effort to win against ourselves.  Men need that challenge.  You see it in little boys.  My own son’s favorite Bible story was that of David and Goliath.  We would live that out in make believe a million times, with he (David) battling me (Goliath).

While men need battle and adventure with other men, they also need comfort, assurance and love.  We may get that from women such as our wives or girlfriends but we also need it from men.  We as F3 brothers can give that to others in need and when we are in need, we can seek it from our brothers.  We also need that loving comfort from God.  The best Hebrew translation of Abba, which is often a term used for God in the Bible, is “Daddy”.  God is our Father but he is also our Daddy.  We can go to him when we are wounded and weak.  He can lovingly and even gently comfort us.
MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at Panera!

Working Off The Candy

THE SCENE: Partly cloudy.  Temperature about 70.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 Side Straddle Hops
  • 15 Imperial Walkers
  • 10 Burpees
  • 10 Windmills
  • 10 Slow Timed Squats
    THA-THANG:

Mosey to Grassy Area below Stop Sign at Southeast Corner of Admin Bldg.  Do 20 Hello Dollies, 4 count

Mosey to Outdoor Chapel.  Then do elevens starting with one Mountain Climber (4 count) at one end of chapel and ten Decline Merkens from stage to floor on the other end of the chapel.

Mosey to soccer field by baseball diamonds near playground.  Each man does suicides from one end of field to other, stopping to do ten Merkens each time he come backs to starting line.  Then he will repeat above but do ten Big Boy Sit-ups each time he comes back to starting line.

Mosey to Flag Pole by Baseball Fields.  Each man will do, at own pace, the following:

  • 20 American Hammers (4 count) at Flag Pole
  • 20 Bench Jumps at Playground Benches
  • 20 Pull Ups at Baseball Dugout or as many as possible and hang for 20 seconds
  • 20 Ice Skaters (4 count) on grass at south side of pavilion
  • Repeat above

Mosey to Stop Sign at Northeast side of Admin Bldg.  Do 20 Hello Dollies, 4 count

Mosey Back to Base Camp

MARY:

COUNT-OFF & NAME-O-RAMA
Seven men
CIRCLE OF TRUST/BOM:
We often worry about the details of our day, about possible mistakes or threats, or about getting things perfect or “right.”  Such worries can actually hurt our performance.  Try reading a chapter from a book where you must remember every word you read.  You can get so caught up in the memorization that you lose the message the author is trying to convey.  When we worry about details, about getting things right, about possible mistakes, we not only hamper our performance but we lose focus on the glory of God’s world that is right there in front of us.  Jesus told us to leave our worries to God.  Focus on God and His glory, not on worries.
MOLESKIN:

ANNOUNCEMENTS:

Triple Threat, Triple Q

  1. THE SCENE:  Sunny and temperature just below 60.  On this Halloween evening, only three of us showed up.  We realized no one had signed up to Q so the three of us did a joint Q:  Mr. Jinxy, Smallmouth, and Lilydipper.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 Side-straddle-hops.  Little of this, little of that.  20 Michael Phelps.  10 Cherry Pickers.  20 Imperial Walkers.  10 Slow Timed Squats.
    THA-THANG:

Mosey on roadway to northeast corner of Administration Bldg.

  • 10 Squat Jumps
  • 10 Lunges, each leg
  • 20 Squats, 4 count
  • 10 Knee touch jumps

Mosey to Lakeshore trail and head north west to area at northern end of Asylum.  Do elevens, starting with one Big Boy Sit-up and ten decline merkins.  The BB Sit-ups are done by trail while the merkins are done by tree about 50 yards uphill.  Each man sprints back and forth between sit-ups and merkins.

Mosey on Lakeshore trail to bottom of Mt. Everest.  Do two sets of the following exercises, running up to large tree, around tree and back to Lakeshore trail between each exercise.

  • 10 Shoulder Taps, 4 count
  • 40 Baby Crunches

Mosey to top of Mt. Everest and go to Boulder Pile by Administration Bldg Parking Lot.  Each man does two sets of the following exercises, running to light pole by Administration Bldg and back to boulder pile between exercise.  The exercises are done with Cinder Block Weight Boulders.

  • 25 Overhead Presses
  • 25 Curls
  • 25 Squats with weight at chest

COUNT-OFF & NAME-O-RAMA
Mr. Jinxy, Smallmouth, Lilydipper
CIRCLE OF TRUST/BOM:
A book that Cap’n Crunch has recommended is Wild at Heart by John Eldridge.  Eldridge talks about how as men, we are often taught to ignore our wounds.  Yet, our reaction to our wounds leads us to live out of a false self.  God wants us to live out of our true selves.  We must recognize and admit our wounds, come to God with them.  By admitting our wounds and approaching God with them, we can get beyond them and be the true men God wants us to be.