F3 Knoxville

Tag: Sparkler

Make the Ultimate HC Joshua 24:15

THE SCENE: Hot! 86* and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo SSH SEALCLAPS x 13 , Tempo Squats x 13, Tempo Merkins x 13, Tempo BBS X 13

THA-THANG:

  • Mosey with heavy log four people carrying, others carrying 25 lb weight, stop along the way do 10 log/weight lifts in cadence
  • First station at concrete bleachers  do three box jumps per step x 3 run to top of hill do 1 Burpee, back down hill RR 2 Burpees, RR 3 Burpees, up to 7 Burpees
  • Mosey back to AO switching and doing lifts along the way
  • Next Station 99 Problems- but the # is 50 reps per exercise: Curls w 25lb x 50 Run Hill, Presses w bricks x 50 Run Hill, Triceps w 25lb x 50 Run Hill, Flies w bricks x 50 Run Hill, 50x Hammer Thrusts Run Hill
  • Mosey to next station, With Battle Buddy run around cones opposite direction. When meet do patty cake Merkins for two laps, then do patty cake BBS for two laps

MARY:
Tempo Hello Dolly x 10 , Tempo Flutter kicks x 10, Tempo Box Cutter’s x 10, LBCs for last minute

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Make the ultimate Hard Commit (HC) Joshua 24:15 As for me and My House We will worship the Lord! There are consequences for allowing Idols to control your life. I shared my testimony about putting other things first over my marriage and God and the consequence was divorce. Learn what your Wife’s Love Language is and act on it. 5 Love Languages by Gary Chapman is a recommended book.

MOLESKIN:

prayers for Simba (Rob Posey) and his Wife who is undergoing surgery, Garret’s Family and Mr Rogers ( Scott Jablonski), and Junk(Sam Yoakum’s) wife

ANNOUNCEMENTS:
Iron Pax Challenge

Keep on climbing

THE SCENE: 71 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch OYO and let’s Mosey
THA-THANG:
Did a loop through the TS AO and headed up Watt Rd to Old Stage and then to Cashmere Lane for about a 1 1/2 mile warmup

  • 6 x 60 second hill repeats up Mt Cashmere
  • Recover 2-3 minutes on way back down
  • There was nothing soft about it. Cashmere is no joke!
  • Finish out the run back to the AO by way of Hobbs and Fleenor.
  • 4.74 total miles including repeats

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I spent the weekend attending the M’s 30th High School reunion. Made me think that pretty much the only difference between myself and some of the younger men in the AO are the “hills” in life I’ve climbed versus the ones they’ve yet to face. Today served as a reminder you have to be prepared to face the climb and to sometimes just keep climbing again and again over and over until you have conquered the challenge. Prepare for the climb because it’s coming, push yourself during it to not quit and climb it with your brothers. It’s easier when you are not alone. Your brother can push you and will help you through it.

MOLESKIN:
Prayer for the men that ran this morning and all of our F3 brothers!
ANNOUNCEMENTS:
None

Keeping it in the shade

THE SCENE: 93, hotter than the devil’s armpit
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, variable speeds

Cherry pickers

Imperial Walkers x 10

Merkins x 10

THA-THANG:
Mosey across street to Saturday morning AO and get a CMU for each Pax.  Place CMU’s in the shade along edge of parking lot.

Pax is to run to other end of parking lot, do one of the exercised listed below, then run to the CMU pile and do 30 curls, then repeat until all exercises are completed.

Round 1 – 30 CMU curls

4 Exercises

  • 20 merkins
  • 20 CDD
  • 20 BBS
  • 20 Squats

Round 2 – 30 CMU OH Press

4 corners

  • 20 merkins
  • 20 CDD
  • 20 – BBS
  • 20 Squats

10 Merkins

Mosey to the concessions stand and partner up for Dora.

100 Hand release merkins

200 Decline Merkins

300 Step Ups (single count)

Partner runs back to the parking lot and does 3 burpees

Mosey to CMU pile still in the corner and still in the shade.

25 CMU Curls

CMU OH Hold while we put the CMU’s away

MARY:
Ring of fire Merkins.  Started at 5, then went to 10.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Personal relationships are more important than knowledge.
MOLESKIN:
It was too hot to be in the sun so we modified and kept everything in the shade as much as possible.
ANNOUNCEMENTS:
9/14 Trucking to the Pound CSAUP.  T-shirts will be available for order soon.  Must act quickly

November is Brolympics.  Beer ruck, picnic, competition.

Beyond Hot with J-Lo VQ

THE SCENE: Heat Index above 100, miserable Humidity and Partly Cloudy (Until we got onto the grass for set 1)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 x each:

⁃ Side straddle hop

⁃ Cherry pickers

⁃ Knee Hug

⁃ Arm circles

THA-THANG:
Mosey to Open Grass area:

EXERCISE “DIRTY 30”

⁃ 30 – Squads

⁃ 30 – Sit-ups

⁃ 30 – Flutter kicks

⁃ 30 – Mountain Climbers

⁃ 30 – Push-ups

Mosey to Edge of Baseball fields

  • 1.25 minutes American Hammer

Mosey to jogging path at bottom of Cardiac Hill

  • 1.5 Minutes of Lunges

Mosey to Base of Cardiac Hill

  • 1.5 Minutes of Bobby Hurleys

Mosey to near top of Hill

  • 1.5 Minutes of Merkins

Mosey to Path by Mini-Cardiac

  • Regular Plank – 1 minute
  • Right Arm Up Plank – 1 minute
  • Left Arm up Plank – 1 minute
  • Right Arm + Right Leg Up – 30 Seconds

Mosey To bottom of hill – Bernie to AO spot

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Our purpose in life is the very meaning of our way of existence and without knowing this we often suffer, ignorant of our own significance. We fall prey to the illusion that our lives don’t matter and we have no connection or impact in the world around us.

ISAIAH 46: 10-11:

10 I make known the end from the beginning, from ancient times, what is to come. I say, “My purpose will stand, and I will do all that I please.” 11 From the east I summon a bird of prey; from a far-off land , a man to fulfill my purpose. What I have said, that I will bring about; what I have planned, that I will do.

MOLESKIN:
Pray for @Hooker’s Grandmother and for @Flashback’s Grandmother
ANNOUNCEMENTS:

A Lesson in Humility

THE SCENE: High 80s, more humid than the past few days, light breeze and some clouds made it almost bearable
F3 WELCOME & DISCLAIMER Check.
WARM-O-RAMA:
The initial plan of 40 burpees was scratched by the PAX’s generosity in donating to a certain cause.

20 Side Straddle Hops (4-ct), in cadence, 10 Copperhead lunges/ 10 Copperhead squats/ 10 Steve Earles/ 10 Copperhead Merkins (all 4-ct, IC), 10 Windmills

THA-THANG:

Mosey to Stop sign at northeast corner of circle drive, 20 Rocky Balboas on the curb (4-ct).  Mosey to CMU pile

  • Battle buddy up.  Grab CMU, 1 per pair
    • Partner does modified suicide (HOP to first cone, run back, BEAR CRAWL to second cone, run back, BERNIE SANDERS to third cone, run back), while partner does the following (additive between partners) with CMU:
      • 100 of each: SQUATS, ROWS, CURLS, OVERHEAD PRESS, TRICEPS PRESS

Mosey to base of Cardiac

  • Cardiac PYRAMID :
    • Run to first turn of Cardiac and back
      • 10 Copperhead Squats
      • 10 Copperhead Squats, 10 Mountain Climbers (2-ct)
      • 10 Copperhead Squats, 10 Mountain Climbers, 10 Shoulder Taps (2-ct)
      • 10 Mountain Climbers, 10 Shoulder Taps
      • 10 Shoulder Taps
    • Lunges until 6 catches up.
    • Run up Cardiac, at each turn do 5 Burpees. At Top, do 5 Burpees and 20 bench dips.

Mosey to where path intersects parking lot:

  • 20 BBS/20 LBCs/20 American Hammers (2-ct) (OYO)

Mosey to tree/shaded area at stop sign where we did the Rocky Balboas

  • 20 BBS/20 LBCs/20 American Hammers (2-ct) (OYO)

Mosey to AO.

MARY:
No time for good ol’ Mary.

COUNT-OFF & NAME-O-RAMA
15 strong, including Gobbler (untagged) and FNG Deuce.
CIRCLE OF TRUST/BOM:

I’ve always been a bit of a perfectionist, but particularly when it comes to sports.  Everyone says “I like to win” or the reverse, “I hate losing”, but I tend to take that to another level.  It’s gotten a bit better as I’ve gotten older, but I still have an incredibly hard time moving on when I lose or fail at something competitive.  I was playing in Steam’s kickball charity tournament last week, and we lost a tight game that I felt we could have won if I had just sold out and dove for a ball in the outfield and made the catch, or gotten a “hit” when I was up with two outs and the bases loaded.  It bothered me the rest of the day and all night.  Had a hard time sleeping.  Now, this was not the Super Bowl, the World Series, or an important match in any way, shape or form… This was a CHARITY. KICKBALL. TOURNAMENT., but I still thought I let the team down.  When I was in college, I seriously considered going to a sports psychologist, because if my team lost at anything, whether it was soccer, basketball, or even if it was just playing darts at the bar, I felt it was my fault, and would go into a deep, intense funk.  And when this happens, I try to tell myself, “It’s just a game”, but that never works for me.  Almost nothing does.

The only thing that helps is if I take a deep breath, I consider how lucky and fortunate I am to have the gifts that God has given to me in my life, and to consider how %^&*$!! ARROGANT it is to get mad when things don’t go my way.  We’re human.  We’re flawed.  We fail. Grow up and deal with it.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed.  I’ve failed over and over again in my life.  And that is why I succeed.” Michael Jordan

Philippians 2:3-10 – (Writings from the apostle Paul, who is asking his readers to turn the focus from themselves to others.  Humbling, self-sacrificing lives leads to exaltation from God).

Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, 4 not looking to your own interests but each of you to the interests of the others. 5 In your relationships with one another, have the same mindset as Christ Jesus: 6 Who, being in very nature God, did not consider equality with God something to be used to his own advantage; 7 rather, he made himself nothing by taking the very nature of a servant, being made in human likeness. 8 And being found in appearance as a man, he humbled himself by becoming obedient to death– even death on a cross! 9Therefore God exalted him to the highest place and gave him the name that is above every name, 10 that at the name of Jesus every knee should bow, in heaven and on earth and under the earth

Paul frequently addressed Jesus as divine.  Paul is pointing out that Jesus could have pulled out the “God Card” and demanded that every person grovel at his feet, but instead of treating others as his servants, he himself becomes a servant to the people.  He lived among us, suffered our mortal pains, came to this world in a humble way, and left it suffering a horrible, humiliating death on the cross. We have no right to wallow in self pity when we fail, or when we fall short in how we perform.  We try our best, we give every effort to succeed, but when we fail, we must accept it with grace, learn from it, and move on.  I will continue to try to take this lesson to heart.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Third F this Saturday, with the convergence at Big Ball at 7:00 AM and 3rd F afterwards at 8:30 AM.