F3 Knoxville

Tag: Swimmies

Truck Stop Convergence

THE SCENE: 40 and clear….perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:  (Waxjob)

  • Side Straddle Hop x 25
  • Tempo Merkins x 15
  • Tempo Squats x 15
  • Grady Corns x 31
  • Crabettes x 10

THA-THANG:

  • Mosey to the concrete bleachers (Bartman)
    • 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
  • Mosey to the end of the soccer field (Waxjob)
    • 50% run across the field
    • 75% run back the other direction across the field
    • 100% run across the field 25 v-ups at the other end
    • 100% run back – 25 big boy situps at the other end
    • Tunnel of love
  • Mosey to the bottom soccer field (Bartman)
    • Kraken style run around 6 cones.  Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones.  When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats.  Time ran out, had to cut this short.
  • String of pearls mosey back to the AO (Waxjob)
    • Monkey humpers facing the road
    • Freddie Mercury by the outhouse
    • Pledge of Allegiance by the flagpole

MARY:  (Waxjob)

  • Boat/canoe while singing row, row, row your boat

COUNT-OFF & NAME-O-RAMA
41 strong!   Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman

CIRCLE OF TRUST/BOM:  (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death.  In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.

MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different.   It was great to see many faces I hadn’t seen in a long time.

ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church

God Hears our Laments

THE SCENE: Nice evening, temps in 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Tempo Squats, 10 Tempo Merkins, 10 Windmills, 10 Rockettes, 10 Shin Lifts on Curb of parking lot.
THA-THANG:
Mosey to Southern Ball Fields Parking Lot.  We will do suicides running to each of five cones in parking lot.  At end of suicide run each man will do following exercises:

  • 15 Shoulder Taps (both shoulders = 1)
  • 20 Big Boy Sit Ups
  • 15 Hand Release Merkins
  • 20 Hello Dollies (four count)
  • Rinse and Repeat exercises only.

Mosey to perimeter trail just past Southern Ball Fields Pavilion.  We will run for ten lights and stop to do the following exercises after each ten lights:

  • 5 Hand Release Merkins
  • 10 Squat Jumps
  • 20 Big Boys
  • 30 Squats

When we reach Serpentine Sidewalk we will stop.  We then will do 14’s on Serpentine Sidewalk, bear crawling one light and running for four, repeating that pattern until we get to roadway.

Mosey to CMU Pile.  Each man grabs CMU.  We will do 20 Overhead Presses, 20 Curls and 20 Rows in Cadence.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
12 men, no FNGs.
CIRCLE OF TRUST/BOM:

Psalm 142:  1-2
1 With my voice I cry out to the LORD; with my voice I plead for mercy to the LORD. 
2 I pour out my complaint before him; I tell my trouble before him. 

In our lives we need to guard against being overly negative.  We should have grateful hearts and be thankful for what God has given us.  But that does not mean that God doesn’t want us to complain to him.  He is our loving father.  Just as each of us who are fathers want to hear from our children if they are troubled, God wants to hear from us when we are sad, angry, confused, bitter, disappointed, overwhelmed, or desolated.  Go ahead and complain to God.  For goodness sake, about a third of the Psalms in the bible are laments!  In fact, just go to the Psalms if you want to learn how to complain.  Life presents us with challenges that are difficult to overcome.  God gives us life. Go ahead and complain to the Big Guy when you are upset with him and want to complain about the doggone life he has created.  I think of that great scene from Forest Gump when Lieutenant Dan, who lost his legs in the war of Vietnam, curses and screams at God, facing the storm on Forest’s boat, Bubba Gump.  Here are some of Lieutenant Dan’s words to God: “You think this is a storm!  C’mon you Son of a Bitch.  It’s time for a show down.  You and me.  Come and get me!”  Lieutenant Dan was certainly being open with God in that scene.  He was angry, bitter, desolated.  But Lieutenant Dan changes after that incredible scene.  He is kinder, tender even.  We see him thank Forest for hanging in there with him and ask for his forgiveness.  We see the lieutenant jump with joy into the same ocean that had presented the terrible storm only days before.  In Forrest Gump’s words, “He never said so.  But, I think Lieutenant Dan made his peace with God.”

If you want to see how to complain to God, look at the Psalms.  You will see complaints about being forsaken, about feeling abandoned, about feeling destitute.  You will also see recognition that God is there through it all, to protect, comfort and assist.  And so, David, who in various Psalms complains of the Lord forsaking him can also say in Psalm 22:

2 The LORD is my rock and my fortress and my deliverer, my God, my rock, in whom I take refuge, my shield, and the horn of my salvation, my stronghold. 
3 I call upon the LORD, who is worthy to be praised, and I am saved from my enemies. 
4 The cords of death encompassed me; the torrents of destruction assailed me; 
5 the cords of Sheol entangled me; the snares of death confronted me. 
6 In my distress I called upon the LORD; to my God I cried for help. From his temple he heard my voice, and my cry to him reached his ears. 
When in trouble, when overwhelmed, look to the Psalms.  Read them while you talk to the Lord of your own tribulations.  Go ahead and complain to Him.  But also listen closely for His answer.

MOLESKIN:
Prayers for Sparkler’s friend, Randy, who died on Sunday, and for his family.  Prayers for Butter’s sister.  Prayers for Pinto who will have back surgery in early December.
ANNOUNCEMENTS:
Convergence at Truck Stop and 3rd F at Two Rivers Church on December 7.

Stop Complaining

THE SCENE: 41 degrees at circle up.  Cloudy but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4ct, 10 Tempo Merkin, 10 Windmills on 4ct, Cherry Picker x8, A little this and that, Baby arm circles forward and back x8

THA-THANG:
Everyone grab 2 CMU’s from pile and place them at the bottom of Little Everest. (leave them there and mosey to Circus Maximus.)

 

4 Cones set up around Circus Maximus. Perform 20 Merkin, 20 Monkey Humper, 20 Dry Docks, and 20 Freddie Mercury at each cone.  Mosey back up to little everest…Grab 2 CMU. Farmer carry up and then back down Little Everest.  Rinse and repeat.  (x3)

Mosey back to AO. Put away CMU’s.  It’s 6:15.

MARY:
Didn’t have any time to visit Mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read Matthew 3:16-17.  Jesus gets baptized by John the Baptist and God the Father publicly blesses his son.  We talked about the words that come out of our mouth.  What does it look like to publicly bless someone we love?  Our words are powerful.  Our inclination is to complain.  Complaining is something we have to constantly watch.  Challenge was to encourage those around us with our words.  Build them up, and not complain!
MOLESKIN:

ANNOUNCEMENTS:

Keeping warm

THE SCENE: low 30’s….chilly…

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Merkins
  • Squats
  • Runs across parking lot:  butt kickers, bernie sanders, karaoke, high knees

THA-THANG:

  • Bear Crawl 11s
    • Bear crawl across the driveway and crawl bear back.  Dry Docks at one end, Spread Eagle Merkins at other end.
  • mosey to soccer field by Watt Rd
  • Leg Escalators
    • Rd 1 – 20 squats
    • Rd 2 – 20 squats, 20 monkey humpers
    • Rd 3 – 20 squats, 20 monkey humpers, 20 iron mikes
    • Rd 4 – 20 squats, 20 monkey humpers, 20 iron mikes, 20 flamingos
    • run and touch the doghouse between each round
  • “no running” to the top soccer field
    • crab walk to gate – 10 burpees
    • broad jump to the trash can – 20 big boys
    • duck walk to corner of baseball field – 20 dry docks
    • inchworm merkin to other corner of field – 20 squat jumps
    • crawl bear up the hill to the top soccer field
  • Running with pain stations around the soccer field
    • Lap 1 – 10 merkins at each corner + dips at the bench
    • Lap 2 – Misc abs at each corner + dips at the bench
    • Lap 3 – leg exercises from the escalators + dips at the bench
  • Mosey back to AO

MARY:

  • Side crunches
  • 1.5 minutes of elbow plank

COUNT-OFF & NAME-O-RAMA
5 today:   Sparky, Gibbler, Wagon Wheel, Swimmies, Bartman

CIRCLE OF TRUST/BOM:
Talked about my wife’s recent mission trip and how proud I am of her.  She was totally out of her comfort zone to speak about Christ to non-believers.   Try to find ways in your day-to-day life to do this same thing….get out of your comfort zone to share your faith.  Be bold.

MOLESKIN:

ANNOUNCEMENTS:
Convergence workout and 3rd F on 12/7 at the Truck Stop

Bare November Days

THE SCENE: Partly cloudy, cool but not cold, mid 40s
F3 WELCOME & DISCLAIMER Check. Still not a professional.
WARM-O-RAMA:

Motivators (7 reps/level)

– Yoga stretches: legs spread, hang straight down, reach to right and left ankle, touch the ground and reach one arm up twisting torso, reverse hands.  There was much inappropriate mumblechatter about bending over and grabbing ankles at this point.

– 10 Baby Arm Circles Forward/ Backward (4-ct, IC), making them wide arm circles half way through.

– 10 Tempo Merkins

THA-THANG:

Mosey to Chapel parking log, stopping to do a WELSH DRAGON along the way.

In parking lot, cones will be laid out in a rectangle, short/medium/long distance on each side. Pair up.  One partner will get to the cone using various means, does 3 burpees, and returns while partner performs maintenance exercises. Switch.  Do each cone for two minutes. Cones are, counter-clockwise order:

    • Cone 1 (Long): Bear Crawl, partner does Bobby Hurleys
    • Cone 2 (Medium): Broad Jumps, partner does Iron Mikes
    • Cone 3 (Short): Crab Walk, partner does Burpees
    • Cone 4 (Long): Bear Crawl, partner does BBS
    • Cone 5 (Medium): Broad Jump, partner does American Hammers
    • Cone 6 (Short): Crab Walk, partner does Gas Pumps

Mosey to playground, do 7s with dips and bench jumps

Mosey to Baby Cardiac: Bernie to the top.

Mosey to the monument, do a few minutes of BOAT/CANOE.

Mosey back to AO.

MARY:
Out of time.
COUNT-OFF & NAME-O-RAMA
11 strong.
CIRCLE OF TRUST/BOM:

My November Guest by Robert Frost is a poem that on its surface is about a person embracing the melancholy feeling that comes with the passing of summer and the beginning of the long winter, with “Sorrow” personified as a woman.  For some, the onset of winter is ominous and unsettling, but there is a different kind of beauty in these shortening days.  But there is more to this poem… it’s about more than just natural beauty the author is referring to.  It’s about opening yourself up and embracing your own personal grief and sorrow, and accepting it as an important and enriching facet of the human condition.

My Sorrow, when she’s here with me,
Thinks these dark days of autumn rain
Are beautiful as days can be;
She loves the bare, the withered tree;
She walks the sodden pasture lane.

Her pleasure will not let me stay.
She talks and I am fain to list:
She’s glad the birds are gone away,
She’s glad her simple worsted grey
Is silver now with clinging mist.

The desolate, deserted trees,
The faded earth, the heavy sky,
The beauties she so truly sees,
She thinks I have no eye for these,
And vexes me for reason why.

Not yesterday I learned to know
The love of bare November days
Before the coming of the snow,
But it were vain to tell her so,
And they are better for her praise.

Many times we feel ashamed of our grief and sadness, we try to bury it, and pretend it doesn’t exist. The author is encouraging us to look at that part of us not with shame or trepidation, but to embrace it as part of our humanity, and to appreciate that part of our emotional spectrum.  For me, this time of year brings back memories of my mother’s illness and passing, and for years I dreaded the onset of November.  But I read this poem and it encourages me to use this time as a period of reflecting on her love and the wonderful times we had while she was on this earth.  “Not yesterday I learned to know the love of bare November days”. Try to learn to know the value of your own sources of sadness and grief.  And know that there’s a God in your life that will never be far from your heart, and seek comfort and refuge in the love of our Almighty Father.

PSALM 34:18: The Lord is close to the brokenhearted and saves those who are crushed in spirit.

MOLESKIN:

ANNOUNCEMENTS:
Third F December 7, with Convergence at the Truck Stop!