F3 Knoxville

Tag: Swimmies

Be There

THE SCENE:

Cloudy with a chance of burpees.  No rain.  Around 70ish degrees or so.

F3 WELCOME & DISCLAIMER

I’m still not an expert, so it’s still free and the usual disclaimers.


WARM-O-RAMA:

SSH x 20, baby arm circles forward x 20, baby arm circles backward x 20, a little bit of this, a little bit of that, tempo squats x 10, tempo merkins x 10, cherry pickers x 5.

That was going to be it as I had just mentioned to Preacher (who was back from AZ) that we would not do burpees because they are not a warm-up, but Cheat Sheet arrived at that time, so we did 5 burpees OYO.

PAX counted off – 24 HIMS, so, when we do reps, we will do 24 of them.

THA-THANG:

Mosey to Everest via the long, windy path with all of the light posts (not sure if it has a name).  Pass a light post, do a burpee.

Carolina dry docks x 24 at the bottom of Everest

Run up to the first tree, do 24 squats

Run back to the bottom of Everest, do 24 merkins and then hold plank until the six arrives and finishes the merkins

Rinse and repeat, this time running to the second tree up Everest and back

Rinse and repeat, this time running to the tree at the top of Everest and back

Back at the bottom of Everest, we were on the wrong side of Everest, so we had to run all the way to the top of Everest to the area formerly-known-as the rock pile (we skipped the exercises on this trip)

Mosey to the monument for some family that gave a lot of money where the normally-wonderful view of the sunrise was dampened by clouds, but it did not affect the 24 American hammers that we did on a 4-count

Mosey to the CMU pile and battle-buddied up

One person runs across the parking lot, down the hill, around the Pavilon (counter-clockwise), stops at the picnic tables in the Pavilon, does 24 pull-me-up rows on the tables, and returns to the CMU pile

The other person does Mr. Spectaculars using the CMU until his battle buddy returns

Switch out and repeat – each person ended up doing each exercise at least twice

Mosey to the Cloud and find a bench

Derkins x 24

Dips x 24

Box jumps (or step ups) x 24

Only had time for one round of those before holding a plank until the six finished

While planking, right arm up, right leg up, down, left arm up, left leg up, down

Mosey to the AO

MARY:

Proton led the PAX through some flutter kicks while the Q grabbed his phone, and Proton didn’t stop until 30 (on the 4-count) for some reason (after all of those reps of 24, you would think he would have gotten it, but Proton loves exercise so much, he probably just wanted to do those extra 6 reps)

Q returned and led the PAX through box cutters x 30 and hello Dollys x 30 (both on the 4-count) since Proton went to 30

Finished out with boat/canoes until time expired (some PAX mumbled that the workout went over, but it was 8:00 by the Q’s watch, which is the only time that matters – and it matched the time on the Q’s cell phone, for what it’s worth)

COUNT-OFF & NAME-O-RAMA

We started with 24 and ended with 25.  Assfault completed a Flyin EH on someone he knew along the way, so we were able to welcome Real Chill.  Another FNG started with us and ended with us – welcome Caitlyn.  Tank, the dog, also joined us.

Nacho and Jumbo were also there, but they did not have tags that showed up, so there are only 23 tags, but there were 25 HIMs.

CIRCLE OF TRUST/BOM:

Caedmon’s Call had a song out in the 90s called Center Aisle that was about the writer’s first experience at a funeral, which happened to be the funeral of his friend’s sister who had committed suicide.  It is a good song, check it out if you haven’t already.  This line from the song has always stuck with me: “There aren’t words to say/Words aren’t remembered/But presence is.”

Show up.  Hopefully, we can also say the right things and do the right things, too, but we can’t if we don’t show up first.  And, if we can’t say and do the right thing that will make everything better, then at least we can be there, which is important, both in bad times and good times.  There are moments in people’s lives that they will remember who was there and who was not, e.g., funerals and weddings, and often times we would rather not be there because it makes us uncomfortable or it is too much of a hassle or whatever.  But that doesn’t matter.  What matters is this: should we be there for that person for that moment in his/her life?  (I’m not talking about the times that you cannot because of work, family, or other commitments – I’m not suggesting that we, as humans, can be everywhere and do everything.  I’m talking about the times that you can, but you just don’t.)

The Bible has a lot of references to God’s presence in our lives, e.g., Matthew 18:20, Matthew 28:20, and John 14:18, and Jesus is the manifestation of God’s presence.  Let God be present in your life and then be there for your wives/girlfriends (as long as you don’t have both at the same time), be there for your kids, be there for your parents, be there for your other family members, and be there for your friends.

Your presence will be remembered.  Your absence may not be forgotten.

MOLESKIN:

Props to Archie for posting after being up since Friday morning.  And, he took the message to heart and attended a wedding the same day that he thought about missing.  How about that?  That is either good timing or bad timing.  Part of me wants to apologize to Archie since he probably needed to sleep.  

Good to see Preacher again as always. 

Abscess took a lot of photos and videos. 

Still praying for Junk’s wife. 

ANNOUNCEMENTS:
Someone said something about something that was coming up, but I can’t remember what it was now.  It might have been about the IronPax Challenge and/or Truckin to the Pound on 9/14.  I do know that there is a 2.0 event coming up on 9/22, but I did not say that then.

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.

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.

Walking with God

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Cherry Pickers, 10 Windmills, 40 Above Head Hand Clappers (4 count), High Knees to end of parking lot, Butt Kickers back to start of parking lot.
THA-THANG:
Mosey on roadway toward gate entrance at Lyons Bend.  Stop on right side of road where walking trail hits road. 20 American Hammers.

Mosey to Cone that will be about 30 yards east on trail. We will do Route 66’s to cone that will be on trail east and then south on trail.  We will come back to starting cone after each Route 66.  We do four Route 66’s with the following exercises:

  • Mountain Climbers (4 count)
  • Merkins
  • Big Boys
  • Dive Bombers

Mosey west and cross roadway.  We will stop to do 20 more American Hammers.

Mosey on trail to bottom of Mt. Everest.  We will do the following exercises then run to summit of Mt. Everest and repeat the exercises.

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • 40 Baby Crunches

Mosey to stop sign at northeastern corner of Admin bldg.  We will stop to do 20 Hello Dollies.

Mosey to Monument and then down the Dragon Fly to the shaded parking lot across the street from parking lot at entryway to Northern Ball Park.  We will have the following races across the parking lot with the man winning the most races getting a free breakfast from Lily:

  • Bear Crawl Race (small length of parking lot)
  • Hop Race (small length of parking lot)
  • Bernie Sanders Race (long length of parking lot)
  • Frisbee Accuracy Throw
  • Sprint Race (long length of parking lot)
  • If there is a tie between the winners (for example, five different men win the above events) then we will have a playoff with a Paddle Ball Accuracy Contest

Mosey to AO.

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:

What Does A Walk With God Look Like?

Have you ever wondered what taking a walk with God would be like?  What would he want to talk about?  How often would he glance at you as you walked along a path?  What would it be like to have Him in your presence?  Would it be comforting?  Scary?  Terrifying?  Wonderful?  Would God be gazing at nature as He walked along with you?  What would you want to say to Him?  What would you want to ask Him?  What if he touched you?  What would that be like?

In the Bible, we read of those who are awestruck in the presence of God.  They fall to their knees before Him.  Yet we also read of God being the great Comforter, the great Physician, the rock upon which we can lean and rest.

The Bible teaches us that God is always with us.  He is omnipresent.  As we walk along in our journey of life, He is there.  So if He is truly there, why not talk to him?  Why not ask Him what He is thinking?  Why not talk to Him about both the beauty and ugliness you see in this world.  Why not ask Him for his strong and steady hand?  Why not lead on him like he is your father, your Heavenly father?

I got the idea for this message when I was listening to Careless (Shawn Slate) deliver a sermon at Redeemer Church of Knoxville.  He talked about taking walks with his wife.  He commented that he tends to walk with a fast pace, rushing ahead, wanting to hurry up and get to whatever the destination is.  His wife, meanwhile, walks much more slowly, not so rushed, wanting to gaze at the scenery, the world around her.  Careless said he has learned more about walking with God by walking with his wife.  He has learned to slow the pace, take time to see the beauty of God’s world, and also take time to talk to the woman he loves and married.

I want to spend more time walking with God.  I need to take the time to do that with a slower pace in mind.  I need to truly focus on Him better when doing so, actually think of Him being in my presence, truly there with me.  When I pray, I need to think of Him reaching out to touch me.  It may raise some hairs on my head but it will also bring me closer to Him.  That’s what He wants.  And, when I think about it, that’s what I want to.  Furthermore, isn’t that what YOU WANT?  Use your imagination if you have to at first.  Expand your thoughts, think of Him with you, walking beside you.  Slow your pace for a while and converse with God.

MOLESKIN:
Prayers for Junk’s wife, for Thurnderstruck’s mother, for Crawdad’s wife, for Farva’s friend who died, and for Baby Smalls who was recently born.
ANNOUNCEMENTS:
Next 3rd F is August 10 at 8:30, Redeemer Church of Knoxville.

Uva Uvam Viviendo Varia Fit

THE SCENE: Warm but not the complete toaster oven of recent workouts.  Mid 80s, partly sunny, slight breeze.

F3 WELCOME & DISCLAIMER

Check

WARM-O-RAMA:
Motivators, 7 count decreasing, cherry pickers x10 4-Ct, Mosey to curb at intersection NE of admin building, 25 calf raises, 25 step ups

THA-THANG:

Mosey to trail at the top of the Tail of the Dragon

  • ROUTE 66 Burpees (note to self… never do this exercise again with Burpees!)

Mosey to big oval parking lot south of the Ball fields

  • NO MERCY MILE (ended up being a little under 1/2 of a mile)
    • Near end: Bear Crawl around turn
    • Run to ½ way point. 25 Merkins. Run to curve
    • Far End: Lunges around turn
    • Sprint to ½ way point. 25 Squats. Run to Curve.
    • Rinse and Repeat. (only got 1/2 way around before we had to get a move on)

Mosey to bottom of Baby Cardiac.

  • Hill Suicides
    • Run up to ½ way point (where the shade stopped) and back 3 times.
    • 25 flutter kicks (2-ct)
    • Run up to ½ way point and two times, then get to the top and do 25 LBCs

Mosey to stop sign at intersection of circle drive where we did the calf raises, 20 American Hammers, 4-ct IC

MARY:
20 heel touches on 6.

COUNT-OFF & NAME-O-RAMA
10 strong (Gobbler not tagged)

CIRCLE OF TRUST/BOM:

UVA UVAM VIVIENDO VARIA FIT (inscription on the Sign of the Hat Creek Cattle Company in the book Lonesome Dove; part 2 of the LD Word Post)

The inscription at the bottom of the sign of the Hat Creek Cattle Company, a fictional business run by ex-Texas Rangers Gus and Call in the book Lonesome Dove, is mangled Latin that Gus (a decorated ex-Ranger and all around fun dude, but who isn’t quite as smart as he would like to believe, or like others to believe) tacked on there on a whim (and probably to make others think he was a scholarly fella) that loosely translates to A Grape changes color (ripens) when it sees another grape. We are changed by the lives of those around us. Toxic people can cause us to wither and rot.  Gus and Call, in the book, are complete opposites in personality, but deep down they love and respect each other, and complement each other to the point that together they overcome many life-threatening challenges during the great cattle drive described in the book.  Look to surround yourself with people who will help you ripen!  There’s a theory that your personality is shaped by the 5 people you spend the most time with, so pick them wisely!

  • Proverbs 12:26 The righteous choose their friends carefully, but the way of the wicked leads them astray.
  • Proverbs 27:17 As iron sharpens iron, so a friend sharpens a friend. (Who knew that one of F3’s slogans was immortalized at the bottom of a sign in one of the Great American Novels??)

MOLESKIN:
Prayers for Hooker’s friend, who passed away recently, leaving a grieving family behind.  Thankful that Jinxy was able to show up again with us in the Fake Gloom and crush the workout in spite of a recent health scare.

ANNOUNCEMENTS:
None