F3 Knoxville

Tag: Sty

The Prayer for Protection

THE SCENE:  75 and humid.  Goose crap eeeevvvveerryyywhere.
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Windmill – IC
Cherry Pickers – IC
Moroccan Nightclub – IC
Tempo Squats – IC

THA THANG:

Mosey to some grass…

  • Flutter kicks (4-count) 23 IC
  • Diamond Merkins 23 OYO
  • Pickle pointers (4-count) 23 IC
  • Werkins 23 OYO

Sprint to the pond, stopping at four parking lot islands to do 10 squats at each.

At the pond…  Cones spread out around the large jogging path (0.75 miles).  7 stations along the path.

Split into two teams.  Race around the circuit in opposite directions.

  1. Rosalita x 23
    Imperial Walkers x 23
    Guantanamo
  2. Hail Mary x 23
    Tempo Squats x 23
  3. Everest (run down to the pond, then lunge-squat-lunge-squat back up)
  4. Outlaw x 23 each way
    Up Straddle Hop x 23 (each leg)
  5. Scorpion Dry Dock x 23
    No Surrender x 23
  6. E2K x 23 (each side)
  7. Smurf Jacks x 23
    Squeaky Bed Dolly x 23

Mosey toward the shovelflag…stop to do 50 yards of crab walking.

MARY:
Ain’t nobody got time for that!

COUNT-OFF & NAME-O-RAMA: 
22 HIMs and 2 FNGs!  Welcome Gelato and Dos Años!

CIRCLE OF TRUST/BOM:
The Empire of Japan unconditionally surrendered to the US on August 15, 1945.  Because of the time difference, it was announced in the US on August 14 – and we celebrate that victory today – V-J Day – the final chapter of a war that lasted nearly six years and involved more than 100 million people.  It was the deadliest conflict in human history, marked by an estimated 65 million fatalities – the vast majority of which were civilians murdered in atrocities.  16 million Americans served in the Armed Forces during the War.  405,399 lost their lives – and nearly 700,000 others were wounded.

Try to imagine what it must have been like during that time.  Imagine yourself as a soldier in a trench, fighting day after day to gain miles of French territory back – or as a father waiting anxiously to hear from his sons who are away in the Pacific.  Imagine yourself preparing for a suicidal invasion of mainland Japan – and the ecstatic joy you experience on August 14, 1945 when you realize that the war is finally over.

James Freeman is a name worth knowing.  He was a minister and a poet – lived most of the 20th century – and is sometimes referred to as the “poet laureate to the moon” because his poems were twice brought to the moon (by Buzz Aldrin aboard Apollo 11, and by James Irwin on Apollo 15 – who left the poem on the moon).  James Freeman was commissioned to write a prayer for our nation during WWII.  A prayer for a nation that was experiencing anxiety and fear, but also joy and relief.  A prayer for the solider in battle – a prayer for the wife who lost her husband – and a prayer for the father whose son returns home safely.  A prayer to cover the full spectrum of emotions and experiences of our nation.

Interviewed years later, Freeman said that the 23rd Psalm was an inspiration for his prayer.

Psalm 23

“The Lord is my shepherd; I shall not want.
He makes me lie down in green pastures; He leads me beside quiet waters.
He restores my soul; He guides me in the paths of righteousness For His name’s sake.
Even though I walk through the valley of the shadow of death, I fear no evil, for You are with me; Your rod and Your staff, they comfort me.
You prepare a table before me in the presence of my enemies; You have anointed my head with oil; My cup overflows.
Surely goodness and lovingkindness will follow me all the days of my life, And I will dwell in the house of the Lord forever.”

This morning, we used Freeman’s 10 lines of poetry, inspired by the 23rd Psalm, in the way that it was intended to be used – as our prayer.  It was written to cover the full spectrum of emotions and experiences of a nation at war. Where does life have you right now?  Anxious, confused, worn out, joyful, grateful….?

I asked the HIMs to listen for one line – whichever one jumps out at you and describes where you are.  Cling to it and say it to yourself over and over throughout the day – make one of these lines of poetry your personal prayer throughout the day.  For example: If life is going well for you right now – you might cling to this line “The Joy of God uplifts me”.  If life has you worn down in the season that you are in, you might make this your prayer, “The Strength of God renews me.”.  10 lines – cling to one.

The Prayer for Protection, by James Freeman
“The Light of God surrounds me.
The Love of God enfolds me.
The Power of God protects me.
The Presence of God watches over me.
The Mind of God guides me.
The Life of God flows through me.
The Laws of God direct me.
The Power of God abides within me.
The Joy of God uplifts me.
The Strength of God renews me.
The Beauty of God inspires me.
Wherever I am, God is!”

Prayers for Judge Judy’s wife, Mandolin’s wife’s grandmother, Sty’s sister-in-law and her husband.

MOLESKIN:
T Claps for Archie for learning the exercises and knowing the planned route.  I couldn’t have done this Q without him!

I’d planned to do the pond circuit two times – we barely had time for one!  So good to have FNGs Gelato and Dos Años out there with us!  Glad to see the “new crop” showing up and pushing hard; Mandolin, Pool Boy, Nutmeg, Mermaid, Guardrail – you men are rockin’ it!

ANNOUNCEMENTS:
None

Intro of the Mallets

THE SCENE: 68 degrees w Lightning off in the distance
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Seal Clap SSH x 20 -enough of that let’s get busy
THA-THANG:

  • Mosey with over sized Mallets x 4 taking turns doing 20 thrusts while others do high knees when Q says halt
  • first station Burpee run up long hill stopping at cones to do 3 Burpees =21
  • Second station Dora Trifecta w Curls, Triceps, Presses using 25lb plates , BB runs to cones 10 Dive Bombers
  • Third station Ab Kracken
  • Forth station Death Crawl (Bear crawl stopping at every cone Merkins x3) across parking lot
  • Fifth station Tunnel of Love
  • Sixth station BB up Run opposite direction around square when meet do 15 party cake BBSs

MARY: 

Ring of Fire w Merkins 3,2,1
COUNT-OFF & NAME-O-RAMA
20 Strong w Hercules(Tank) as Co-Q

Mandolin, Booster, Anchor Man, Judge Judy, Stye, Erector,Kickflip,Archie, Trolly, Spotter, Sweeper, Gump, KenJo, Pool Boy, Murmaid, 5K,  Nutmeg, Swanson, Ribbed, Abscess
CIRCLE OF TRUST/BOM:
Genesis 4:9 Are we our brothers keeper. Yes. This is a crazy time for our country. It may feel like things are out of our control and hopeless. Stay focused on helping those around you and in your life. We will have opportunities to help others so don’t neglect. God is the one in control.
MOLESKIN:
We all struggle with something…pray for one another.
ANNOUNCEMENTS:
Convergence at the Big Ball and 3rd F to follow

Boosters Last Stand

THE SCENE: 70 or so in the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) & Michael Phelps (OYO)
  • 5 burpees (OYO)
  • 10 Tempo Squats (IC)
  • 10 Hand release merkins (OYO)
  • 20 Side Straddle Hops (IC)
  • 50 Curb Calf Raises (OYO)
  • Karaokes & Sprints
  • Mosey – Double Wide Indian Run

THA-THANG:

Don’t Act Like A Sophomore on the Hill 

  • Get into groups of 3
  • Partner 1 does AMRAP merkins while Partner 2 runs up Sophomore Hill while partner 3 at the top does AMRAP squats
  • Rotate throughout each position; rinse & repeat
  • Mosey to the junkyard

Be a Junkyard Dog

  • Stay with your same partners, same structure
  • Partner 1 does 10 CMU reps Overhead Press, Triceps extension, Curls & bentover rows as many rounds of the lifts as possible until partner 3 gets down the stairs
  • Partner 2 runs up & replaces Partner 3 who has been doing Big Boy Situps
  • Rinse & Repeat
  • Mosey to big parking lot

Light Pole to Pole

  • 5 burpees & sprint to the next pole, 5 more burpees
  • mosey to AO

MARY:

Judge Judy led us in 75 (or 500) flutterkicks

COUNT-OFF & NAME-O-RAMA

26 HIMS and 1 FNG – Nutmeg

CIRCLE OF TRUST/BOM:

Jeremiah 29:11 “‘For I know the plans I have for you,’ declares the Lord, ‘plans to prosper you and not to harm you, plans to give you hope and a future.’”

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

We know these words but do we always believe them or have doubts?  Sure we have doubts.  We’re human.  We have doubts, fears, etc.

I started at JUCO in October 2017.  I weighed about 270 and was out of shape physically and spiritually.  I’ve lost 40 pounds since that time and I’m much stronger physically and spiritually.  While I don’t and never will have all of the answers on this Earth, I know more about myself and how I should live my life because of each of you.  Your witness.  Your love for your families and each other is inspiring.  Your willingness to share, be open and vulnerable out here is awesome.

During my first time or two out here, Bartman had me out here in the pouring rain doing burpees and bear crawls down the stairs.  I thought “what the heck am I doing here.”  I don’t remember his closing BOM that day but I really liked it.  Me, him and Shooter circled up, put our hands on one another and prayed and I promise I felt closer to God in this parking lot than I had in a long time in a church pew.

As some of you know, today is my last day at my job as executive director of a cancer charity.  It’s been an honor to build that charity and help more than 7,000 families over the last 5 years.  But I felt it was a time for a change.  I prayed about it.  Shortly thereafter, a couple of consulting opportunities came up so I turned in a 3-month notice and it was the fastest 3 months of my life.  I’m sad, happy, relived and nervous.

I went to Oklahoma last weekend and had a hard time sleeping.  On Monday, I met Sarah McLean who was diagnosed with breast cancer at 25.  A couple of years later she felt like she should start a charity since she had learned so much and wanted to help others battling breast cancer.  She prayed and God told her no, not now so she continued to work at a church and had 2 kids. She then got breast cancer again.  After she healed, she prayed and God told her she was ready.  She shared her story, her faith journey and she wept as she told me about one of her board members dying in her arms.  I was ugly crying.  It wasn’t pretty.  We stood up and hugged.  At that moment, I knew God put me in the right place to help her charity in addition to the other one I will be leading in Oklahoma City.

While I don’t know exactly what will happen in my life, I know God has it under control and will lead me where I need to be.

Ecclesiastes 3

There is a time for everything,

and a season for every activity under the heavens:

a time to be born and a time to die, a time to plant and a time to uproot    a time to kill and a time to heal,     a time to tear down and a time to build,

a time to weep and a time to laugh, a time to mourn and a time to dance,

5   a time to scatter stones and a time to gather them, a time to embrace and a time to refrain from embracing,

a time to search and a time to give up,   a time to keep and a time to throw away,

a time to tear and a time to mend,    a time to be silent and a time to speak,

a time to love and a time to hate,     a time for war and a time for peace

There’s a time for everything and my time as executive director has come to an end.  When I started at JUCO, we were averaging 2-5 people.  We’ve grown so much but not because of me.  God brought you here for a reason.  I needed F3 and still do.  We all need F3 and there are men out there asleep that should be here right now.  There are men out there worried about their kids, their marriage, their job that could use us in his lives.

Today I’m stepping down as AO Q for JUCO.  I’m going to be travelling quite a bit.  So, I’m proud to say Judge Judy is taking over as AO Q.  He’s a great person, smart, funny, a leader, a lawyer, a husband and father, a great friend and has the coolest name out here.  Abscess is taking over next week as lead of all F3 Knoxville and he’s asked me to help him on some special projects so I’m not going anywhere.  I’ll actually be here all week next week so get ready to wagonwheel to get me at the back!

MOLESKIN:

It’s been an honor to lead JUCO for the last 19 months!  We’re in better hands now with Judge Judy.  Whether you are an FNG or been around for years, we’re all brothers and I want you to know I would do anything for any of you!  Thank each of you for helping me try to become a better person!  God bless each of you and your families!

ANNOUNCEMENTS:

  • Dunkin
  • Sign up to Q
  • 3rd F Convergence next Saturday on August 10th at 7:00 a.m. at the Big Ball followed by breakfast/testimonials at Redeemer Church

Slot Cars (The Grateful Grid)

THE SCENE: 73 very nice.
F3 WELCOME & DISCLAIMER ( I got the order right!)

WARM-O-RAMA:

20 SSH, High Knees + Burpee + toe-tap-shuffle, Cherry Pickers, Plank Destroyers, Donkey Kicks, Crabets, Clap Merkins, Freddy Mercuries, Mtn parkers, Peter Parkers, Squat Walkers, Iron Mikes.

THA-THANG: 

Welcome to the Grid! A 10×10 square parking lot with over a 100 stalls in it.  We did one exercise per stall in a snaking fashion in teams of two.  The 10 rows of exercise were:

  1. Plank Destroyers
  2. Crabets
  3. Freddy Mercuries
  4. Mountain Parkers
  5. Peter Parkers
  6. Squat Walkers
  7. Donkey Kicks
  8. Iron Mikes
  9. Burpees
  10. Clap Merkins

The exercises stayed the same for each column and only changed when you completed a row.  The distance between columns were determined by the painted lines of the parking stalls.  We did one rep per stall.

So we did 10 reps of each exercise, but each rep was separated by about 30 feet.  So we got up and got down at least 100 times in addition to the exercises.

We started off in teams of two (the slot car drivers) and launched successive teams as the previous team reached the next column of stalls.  It spread out nicely but we were all close enough to encourage one another on the passes or the different directions.  The “slots” were the rows of stalls we tried to stay in.

We finished one round then started on the next round. In round two, instead of moseying from stall to stall we burnied down and bear crawled back.  Almost finished the crabets and then called time.

MARY:
Freddy Mercuries
COUNT-OFF & NAME-O-RAMA
Welcome FNG Pool Boy!

CIRCLE OF TRUST/BOM:
This F3 stuff is the best thing ! Feeling so grateful for it. It’s the best part of my day.  Creative, challenging, always different, always free.  Rain or shine.  Always encouraging.  Great testimonies and BOM’s.  We be sittin’ on GOLD fellas!  I hope where ever I go I can always find an F3 PAX to workout with!

MOLESKIN:
Booster has an announcement about an announcement… but that’s all we heard.  🙂

ANNOUNCEMENTS:
Again welcome FNG ==> Pool Boy!

Bump and Run

THE SCENE: 72°F, Cool, but still plenty humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Merkins x5  OYO
  • Imperial Walker x15 IC 4-count
  • Merkins x10 OYO
  • Imperial Squawkers x15 IC 4-count
  • Merkins x15 OYO

THA-THANG:
Mosey to the Courtyard
Four Corners w/Bump

  • Cone 1 – Merkins
  • Cone 2 – Jump Squats
  • Cone 3 – Mountain Climber
  • Cone 4 – Smurf Jacks
  • 5th group run a loop around the courtyard and bumps the group at cone 1

Rinse and repeat

Mosey to the hill behind the service shed
11s- Merkins at bottom and Squats at the top

Mosey back to the SP
COUNT-OFF & NAME-O-RAMA
15- Chaco, Kenjo, Mandolin, Sparkler, Spotter, Trolley, Weedwacker, 5K, Judge Judy, Sty, Booster, Erector, Finger Food, Anchorman, Archie (QIC)

CIRCLE OF TRUST/BOM:
“But this I call to mind, and therefore I have hope: The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness. “The Lord is my portion,” says my soul, “therefore I will hope in him.””
‭‭Lamentations‬ ‭3:21-24‬ ‭ESV‬‬
https://www.bible.com/59/lam.3.21-24.esv