F3 Knoxville

Tag: Swimmies

Ironies of Our Life Journey

THE SCENE: Cloudy, temp in high 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Cherry Pickers, 5 Burpees, 10 Windmills, Seven Baby Arm Circles Forward and Backward, Seven Wide Arm Circles Forward and Backward
THA-THANG:

Mosey to the landscaped island parking lot located south of the Northern Baseball Fields.  Bricks will be located at the entrance of the parking lot.  Each man will pick up two bricks.  We will do a Modified Route 66 around the parking lot.  Each man runs five parking spaces, does one Mini-Man-Maker, then runs five more parking spaces, does two Mini-Man-Makers, etc until he finally does 11 mini-makers.

Mosey to roadside start of the Serpentine Sidewalk.  We will do a Route 66 on this sidewalk as it heads to the Park Perimeter Trail running along the waterway.  We will start with one Dive Bomber at the first light and end with eleven Dive Bombers at the eleventh light.

Mosey to the end of the Serpentine Sidewalk where it meets the Park Perimeter Trail.  We will do 10 Imperial Walkers as a group.

Mosey to the beginning of Cardiac Hill.  We will run up hill stopping to do the following exercises at each turn:

  • Turn 1:  20 Carolina Drydocks
  • Turn 2:  20 Diamond Merkins
  • Turn 3:  20 Decline Merkins
  • Turn 4:  20 Bench Dips

Mosey to Parking Lot that is by the entrance gate to the Northern Ball Fields.  Each man grabs a CMU.  We will do the following in cadence:

  • 20 Overhead Presses
  • 20 Curls
  • Drop CMU and sprint to end of parking lot and back
  • 20 Rows
  • Drop CMU and sprint to end of parking lot and back
  • 20 Chest Pushes
  • Drop CMU and sprint to end of parking lot and back
  • 20 Squats with CMU at Chest

Drop off CMU’s and mosey to Pavilion.  We will do 25 Picnic Table Pull-ups

Mosey toward parking lot with landscaped islands that we were at for the mini man makers.  Stop at grassy area by ball field.

Football challenge:  Lilydipper throws ball down field.  First to catch it and bring it back wins.  If you are tagged by anyone you must drop the ball immediately.

Mosey to landscaped parking lot to pick up bricks we had left off.

Mosey back to AO.

MARY:
15 Boxcutters.
COUNT-OFF & NAME-O-RAMA
Ten men with one FNG, a friend of Goober’s who was visiting from Indiana.  His name is Daniel and we gave him the F3 name of Shrinkwrap.
CIRCLE OF TRUST/BOM:
I have been reading lately about Identity Formation because I have talked about that subject in a Sunday School Class at my church and to a group I met with in my work as a psychologist.  Eric Erickson’s theory regarding the states of Identity Formation is quite influential among psychologists.  You can Google either Identity Formation or Eric Erickson to read about the subject.  A very good book that talks about our growth in identify formation and as human beings is by a Catholic Priest named Richard Rohr.  It is called Falling Upward:  A Spirituality for the Two Halves of Life.  Rohr talks about some important ironies for those who grow successfully as human beings (growing in the HIM type of way, not in the way the world might identify as successful such as in power, wealth or fame).

  1. The supposed achievements of the first half of life, we find, fall short.
  2. In our life journey we find that what we originally thought we were searching for is not truly what we are searching for.
  3. The way up, we find, is often the way down.
  4. We must sacrifice something to achieve something greater. Illustration:  the journey in literature.  (The Odyssey, Lords of the Ring, Harry Potter)
  5. Losing, failing, falling, suffering, and encounters with sin are a necessary part of the journey.
  6. It is often when the ego is most deconstructed that we can hear things anew.
  7. The demand for perfect is the greatest enemy of the good. (Rules and getting it right are more important in first half of life).
  8. Higher stages of development are often misunderstood and attacked by those in lower stages (think of how Jesus was attacked by leaders of “organized religion”).

MOLESKIN:

Prayer for Pinto whose mother passed away earlier this week.  Prayer for Hooker, her grandson, and Mr. Jinxy, her son-in-law.  Prayer for Goober’s friend, Bruce, whose mother and daughter died earlier this week.  Praise for the F3 brothers who were at Goliath last week and who did well there.  They also had a great bit of fun there.

ANNOUNCEMENTS:
Coffeeteria!

The Gift of Today

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THE SCENE: Beautiful, sunny, low 60s
F3 WELCOME & DISCLAIMER Check.
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Imperial Squat Walkers (4-ct), in cadence

-Bolt 45s

– 10 Cherry Pickers (4-ct), in cadence

– 10 Windmills (4-ct), in cadence

– Little of This and then That

THA-THANG:

Mosey to Area 51.

DORA!  PARTNER UP! One partner runs to fire hydrant near the Area 51 Loading Dock (this was modified to the big tree half way down… the fire hydrant was a bridge too far…) and does 5 squat jumps and runs back while the other starts the exercises.  Each pair shall complete the following:

  • 100 Big Boy sit-ups
  • 100 Lunges (doing both legs counts as 1)
  • 100 Merkins
  • 100 Smurf Jacks

Mosey to Grassy Field southwest of Admin Building.

RECTANGLE CONE WORKOUT:

  • Run around cones in rectangle.  On the long side, do Bernie Sanders, on the short side do Bear Crawls.  Stop at midpoints and corners for exercises:
    • At midpoints (long side only), do 20 Carolina Dry Docks
    • At each corner, do 20 mountain climbers (2-ct)

Rinse and repeat, but replace the exercises with the following:

  • At midpoints (long side), do 20 Bobby Hurleys
  • At each corner, do 20 Plank Jacks

Mosey to Intersection of Circle Drive.

  • 25 American Hammers, 20 Flutter Kicks, 20 E2Ks left side/right side.

Mosey to AO.

MARY:
Ring of Fire, Captain Thors, and we ended with 31 Candy Corn

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We did the 31 Candy Corn in honor of Quikrete, aka Grady Pitstick, who joined our PM PAX last year and passed away last November.  He would have been 31 today.  Tomorrow is not guaranteed to anyone. Take advantage of today.  Always take the opportunity to reach out to someone who might need a little support, a little encouragement, or just a smile and a friendly greeting. It may mean more than you think.

MOLESKIN:
Prayers to Sparkler and his family on this day.
ANNOUNCEMENTS:
Goliath at the Gorge this week-end. Good luck, brothers!

Swirly won’t write a bb Q

THE SCENE: dark and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh

Cherry pickers

Tempo merkins

Mosey around half the park
THA-THANG:
Small hill behind the AO, run up the hill do the exercise then run down hill and do exercises. Repeat for all exercises.

Exercises at top of hill merkins add 10 each trip up to 40.

Bottom of hill squats, add 10 each trip up to 40.

Circuits

40 seconds of work, then recover by running up the hill and back.

  • Merkins
  • Box jumps
  • Weighted tire pull
  • Battle rope
  • Goblet squats with dumbell
  • Sandbag shoulder toss
  • BBS
  • Jump rope
  • Shoulder press
  • Kettle bell swings

Run to field at top of hill

MARY:
Ring of fire merkins 5 down to 1
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reach out and get to know your brothers and develop a close knit brotherhood like swirly has.
MOLESKIN:
Swirly being an Alabama fan can’t handle writing back blasts.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hidden Figures and a Farewell to 90!

THE SCENE: Hot as heck… again… temps in the mid-90s and a blazing sun overhead.  This is OCTOBER??!
F3 WELCOME & DISCLAIMER

Check.

WARM-O-RAMA:

  • 10 SSH (4-ct, IC)
  • 10 Baby Arm Circles Forward/ Backward (4-ct, IC)
  • 10 Moroccan Nightclub (4-ct, IC)
  • 10 Tempo Squats (4-ct, IC)
  • 10 Cherry Pickers (4-ct, IC)
  • 10 sec high knees/ 10 sec butt kickers
  • 10 merkins (OYO)

THA-THANG:

  • Mosey to shady grass field by closest parking lot to Lyons View entrance.   Partner 1 Hops to first cone, Bear Crawl to second Cone, then Duck Walks to third cone and sprints back, and trades off with partner 2, who is working on the following exercises (cumulative reps):
    • 90 BBS
    • 90 LBCs
    • 90 American Hammers (2-ct)
  • Mosey to CMU pile
    • 30 Curls/30 Overhead Presses/30 Rows.  Try to complete in 90 seconds.  Rinse and Repeat x3.
  • Mosey to Cardiac:
    • MODIFIED DORAS:
      • Partner 1 run to first corner do 30 reps, Partner 2 do 30 reps, then run to catch up with Partner. Then do the last 30 together (15 each) “Patty-cake” style. Exercises:
        • 90 Merkins
        • 90 Shoulder Taps (each shoulder = 1)
        • 90 Bottle openers (?) (each arm = 1)

MOSEY TO grassy area at the road intersection: 30 BBS

MOSEY TO shady northeast corner of perimeter drive around admin building: 30 LBCs

MOSEY TO AO: 30 American Hammers (2-ct)

MARY:
90 squats

COUNT-OFF & NAME-O-RAMA
9 strong! 0 FNGs!

CIRCLE OF TRUST/BOM

I recently watched the movie Hidden Figures, which is about three young women who worked “behind the scenes” at NASA in the early 1960s and did the calculations that enabled John Glenn to launch into space.  It’s pretty obvious that we did a lot of exercises totaling 90 reps. This was to celebrate the last afternoon workout in the 90s. But did you realize:

    • We did 9 exercises and 10 reps per exercise in the Warmup?
    • We did 9 different exercises during Tha Thang?
    • I’ve spoken 90 words so far?

So we had some Hidden Figures in our Workout, and we also have Hidden Figures in our lives. These might be co-workers who do tasks that “keep everything moving”, which for me would be the data analysts that crunch the numbers so I can perform my modeling and write my reports. Maybe it’s a secretary, or dispatcher, or just someone who brings a positive and enthusiastic attitude to work every day. Maybe it’s someone at church who does a lot of unnoticed things that make events special… At my church up in Chicago there’s a woman, Fern, who washes and irons the tablecloths for special events and organizes cabinets, and there’s Anne, who stitches hats out of leftover yarn to pass out to homeless shelters.  Maybe it’s a Friend that you don’t see very often, but is always there when you need them, to offer words of encouragement, a shoulder to cry on, or a hand to help you up. And then there’s our relationship with God, who is Hidden from our earthly eyes, but is always with us in our time of need.

Seek out those Hidden Figures in your lives and thank them.

MOLESKIN:
Thankful that Jinxy’s heart procedure and diagnosis were favorable! Thanks to Sparkler for taking the lead on the Asylum PM obstacle construction for HH.

ANNOUNCEMENTS:

Helping those who resist help

THE SCENE: Almost 90, rain and then humid

F3 WELCOME & DISCLAIMER

THA-THANG:
F3 Iron Pax Challenge, Week 4

COUNT-OFF & NAME-O-RAMA
8 men, no FNGs
CIRCLE OF TRUST/BOM:
Romans 14:13  Therefore let us not pass judgment on one another any longer, but rather decide never to put a stumbling block or hindrance in the way of a brother.

Colassians 4:6  Let your speech be always with grace, seasoned with salt, that ye may know how ye ought to answer every man.

 

As HIMs we desire to greet the day with energy, do good for our community, and help or brothers and sisters.  What happens, however, when the people we try to help are not receptive to the assistance we are trying to provide.  What do we do when we put in a great deal of effort to help another and we find them taking no real steps to help themselves.  When they turn down our advice with “yes buts”?  When they answer your attempts at optimism with pessimism”  When their basis stance toward your attempt at community with them is “People ain’t no damn good”?

We as HIMs must learn to have patience with individuals who are so difficult to help – and, frankly, sometimes difficult to like.  Jesus said this:  “Do not resist the one who is evil.  But if anyone slaps you on the right side of the cheek, turn to him the other also”  (Matthew 5:  39).  I don’t think that what Jesus was talking about here was to allow those who assault us to merely do so.  I believe that in this statement Jesus was talking about the approach we must take to people who resist our attempts to love them.  Sometimes we feel we are being slapped when we try to assist others.  Their resistance, their poor attitudes, their chide remarks can make us angry.  Our automatic response, which is certainly understandable, may be “To hell with you!”

But we must stand strong in the storm that hurting people throw at us.  It is the work of the devil in them that leads them to such behavior.  We must learn to keep loving.  That takes the fruits of the spirit:  Love, Joy, Peace, Patience, Kindness, Goodness, Faithfulness, Gentleness and Self-Control.  We must allow the onslaught and try to understand what, in the individual’s past, leads to their negative stance.  And, we can certainly go to our kinder brothers and sisters for advice and encouragement on how to hang in there with such people.

MOLESKIN:
Prayer for Mr. Jinxy who goes tomorrow for heart catheter.