F3 Knoxville

Tag: Steer

Sorta like hot yoga

THE SCENE: Felt kinda warm. Sauna-ish. Lot of moisture.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All 4ct in Cadence: 20 SSH, 15 Knee Taps, 10 Imp Walkers, 5 cherry pickers. 

THA-THANG:
Slingshot to Mount Suckmore: Partner 1 carries 2 CMUs toward mount suckmore. Partner 2 does 10 burpees and then runs to catch partner 1. Switch jobs then rinse and repeat.

At Suckmore: reps are 5, 10, 15, 20, 15, 10, 5 (if you can make it that far). Curls and CMU swings at the bottom. Big Boy Sit-ups and 2ct Knee taps at the top.

MARY:
Run back to AO. At AO Block overhead for 20 4ct Flutter kicks, 20 4ct hello dolly, 20 4ct superman, 20 4ct squats. 

COUNT-OFF & NAME-O-RAMA
11 PAX

CIRCLE OF TRUST/BOM:
3 seemingly unrelated things: My Dad, My Mailbox, and Aristotle.

My Dad. My Dad is a really hard worker, and there were many a day where he was working long hours at a labor intensive job and would come home and put in even more hours of back breaking work on various things around the house to make it so we could live a good life. I’m super grateful and learned more from him and internalized those lessons probably even more than he realizes. For example, I worked all day on a dang mailbox this weekend.

My Mailbox. It seemed like every single step of putting this mailbox together was thwarted in one way or another. Even stuff that used to work kept breaking down and I don’t know why. So I had to problem solve almost every step. And even though I didn’t do it exactly the way my dad would do it, upon reflection, I see a lot of his lessons helping me get the job done and sticking with it until it was finally done.

Aristotle. For all the virtue of my Dad’s work ethic, there were some points where he takes it too far. He still has a hard time turning it off. He often has literal beaver instincts and cannot rest until he’s fix this thing or other and often over fixes it to the Nth degree. That’s why Aristotle comes to mind. He said that ever virtue lies between two vices. There is the vice of slothfulness and then the vice of overworking yourself. There were many times that my Dad lost out on really good family opportunities because he simply couldn’t set aside his work. I find myself slipping into that too. Letting projects so consume me and frustrate me that everyone in the family feels my frustration and can’t have a good time.

I think we all need to take a lesson from these 3 things. 1) perseverance is needed and best learned from those willing to endure suffering with us and for us. 2) use the lessons our parents gave us and pass them down to the benefit of the next generation, even if that means they are simply able to put a mailbox together. 3) find the amount of work and the amount of rest that is appropriate for you, your situation, and your family. Work is important, but it isn’t everything.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Don’t forget about the July 2 convergence and the 2.0 workout on June 25 at 8:15am at the Bombshelter.

Carry the Fire

THE SCENE: Humid, No Breeze, Beautiful Sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-Straddle Hops – 15 in cadence
  • Temp Squats – 10 in cadence
  • Arm circles – 10 in cadence

THA-THANG:
“Carry the fire”

AMRAP MINI MURPH

  • 10 pull-ups
  • 15 merkins
  • 20 squats
  • Run Apex Loop
  • 1 CMU was “the fire” – CMU could not touch the ground and had to keep moving. Once it made a loop, another man had to carry it

MARY:

  • Timed planks
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

  • Carry the fire – reference to the book, “The Road” by Cormac McCarthy
  • Read John 1:4,5
  • Read Matthew 5:14-16
  • Through discouragement, doubt, anger and fear in this world, we have the opportunity to continue to carry the fire. We hold the fire in the darkest places. We carry it for out family. We carry it for our brothers. The darkness cannot overcome it.

MOLESKIN:
ANNOUNCEMENTS:

12 Sides of Mayhem

THE SCENE: Warm, 60’s almost perfect gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 10

LBAC forward and backwards x 10.

Little of This.

Little of that.
THA-THANG:
We partnered up, and each group received a 12 sided di. While one partner did the workout from the dice, the other alternated between goblet squats and curls. The exercises and destination were determined by fate.

  • Take your block with you, and carry it up the stairs 5 times – 1
  • 10 CMU pull-through merkins at the apex – 2
  • 15 curls for the girls at the troll end of the troll bridge -3
  • 20 Grave diggers at the tennis courts – 4
  • 25 CMU Big Boys at the Playground – 5
  • 30 Overhead press on the Grinder – 6
  • 25 Skullcrushers at the swings – 7
  • 20 American Hammers at the Flags – 8.
  • 15 CMU Step ups (single count) Bench of your choice – 9
  • 10 Blockees at the Apex – 10.
  • 5 Derkins on the CMU, your location of choice – 11
  • Open the box, complete the directions, don’t tell the others – 12.
  • In the box were directions to overhead press x 10 for each stair working up the stairs at the end of the grinder.

MARY:
Tempo Overhead Press x 10.

CMU up flutter kicks x 9.
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:
Reflected on this this quote: “You cannot passively train your children in the way they should go. They will not pick up on the doctrine of God by instinct. Be more than their caretaker. Be their teacher.” ~ Matt Chandler and Adam Griffin in “Family Discipleship.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Staying busy

THE SCENE: Cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers

Merkins, Q calls up and down

SSH

THA-THANG:

Each PAX grabs a CMU and mosey to MT. Crumpet, partner up at the base and Dora the following exercises while your partner charges up Crumpet with the CMU and execute 10 each of: Curls, Chest press, Tricep extension.

Time to go to church: Mosey to the church parking lot for CMUicides, tote your CMU to each parking lot island and back. Merkins when you get back. 2 rounds. Mosey back to AO

MARY:
Overhead CMU hold until PAX is up. CMU overhead press till time is up
COUNT-OFF & NAME-O-RAMA
Butterfingers, Drifter, Taco, Moses, Snorkel, Mailbox, Steer, Neighbor, Faceplant, Swayze, Espy
CIRCLE OF TRUST/BOM:
The standard answer when you get asked “how are you?” is easily “Busy” it feels like busy sometimes equals success and sometimes it does but be aware of staying busy to avoid the bigger issue at heart.

“We want to complexify our lives. We don’t have to, we want to. We want to be harried and hassled and busy. Unconsciously, we want the very things we complain about. For if we had leisure, we would look at ourselves and listen to our hearts and see the great gaping hole in our hearts and be terrified, because that hole is so big that nothing but God can fill it.” — Kreeft.

The lesson here is to acknowledge that great gaping hole and the only one that can fill it. Spend time in the WORD and with people that point out that hole, be there to point it out for others. Stop being busy every once in a while, slow down and realize you are a well loved son of an amazing God.

MOLESKIN:
Great to see a new face and some old friends!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sally

THE SCENE: Mostly cloudy, 58 degrees, 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry pickers x16, Little baby arm circles x10 forward/x10backward

Jog parking x2, skip parking lot x1, mosey to base of ballfield hill.
THA-THANG:
7’s at the hill

  • Burpees at the base of the hill
  • Bear crawl up the hill
  • BBS at the top x2
  • Crab crawl down the hill
  • Mosey to the grinder

Bring Sally up, bring Sally down

  • Hit the ground/hop up to the music
  • Run the Bomb Shelter short loop
  • Merkins to the music
  • Run the Bomb Shelter short loop
  • CMU squat presses to the music
  • Run the Bomb Shelter short loop
  • Leg lifts to the music (60 degrees up/10 degrees down)
  • Run the Bomb Shelter short loop
  • BBS to the music

MARY:
Box cutters, flutter kicks, LBC’s
COUNT-OFF & NAME-O-RAMA
12 HIM’s, no FNG’s
CIRCLE OF TRUST/BOM:

The following is from Wild Together, My Adventures with Loki the Wolfdog by Kelly Lund.

Wish You Were Here

The concept of being present is one that is so often said, but rarely lived.  I’m guilty of it.  I say I am going to be more present; I say I am going to  put my phone down and focus on what’s in front of me; I say I will put the camera down and just look with my eyes.  But I don’t. I get caught up and think secondary things are important in the moment, and then the moment is gone. 

Never has Loki had this behavioral flaw.  How could he?  He sees now and now only.  I am not saying that beyond my knowledge he doesn’t have a memory band of his past experiences.  Simply put, he is not worried about what tomorrow will bring.  The anxiety of the future, the disappointment of the past; that’s not a thing for him.

If now is all we have, all that is promised, let us not be fools and waste it.

As the Bible says, don’t worry about tomorrow. That won’t add an hour to our life. Tomorrow will worry about itself.  This is the day the Lord has made. Let us all be glad and rejoice in it.

MOLESKIN:
Prayers for Moses and Sqeaker’s recovery.  Steer asked for prayers for his family.
ANNOUNCEMENTS:
F3 Knoxville 3rd Anniversary during weekend of November 3rd.