F3 Knoxville

Tag: Swimmies

Frustration Station

THE SCENE: Cloudy, temp at about 30 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 20 Plank Jacks, Ten Tempo Merkins, 10 Windmills, 10 Cherry Pickers
THA-THANG:
Mosey to the long parking lot that is south of the northern ball fields and is adjacent to the serpentine sidewalk.  There will be six cones places along the length of the parking lot.  We will do suicides.  First we will sprint to each cone and back to the start until we have sprinted to every cone in order.  Next, we will do the same thing but do 10 Big Boy Sit-ups each time we come back to the starting cone.

Mosey to Pavilion at Northern Ballpark.  We will go in counter clockwise run, stopping at the following areas to do the following exercises: (we will rinse and repeat)

  • Pavilion:  20 Picnic Table Pull ups
  • Flag:  20 Boxcutters
  • Benches:  Ten Bench Jumps
  • Dugouts:  Ten Pull ups or 15 second hang

Mosey to Cardiac Hill.  We will run up the hill to the benches but stop to do the following exercises at the following areas:

  • First Turn:  20 American Hammers (four count)
  • Second Turn:  20 Hello Dollies (four count)
  • Third Turn:  20 Decline Merkins (four count)
  • Benches:  20 Bench Dips
  • Rinse and repeat

Mosey to AO

MARY:
20 Flutter Kicks, 20 Bicycle Kicks, 20 Pickle Pounders, ATMS
COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:

John 16:33

I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

Isaiah 41:10

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

I chose these verses because, this week, I needed to read something in the Bible about coping with frustrations.  And, my frustrations were minor, when I think about the home fires, the prejudices, the poverty, the joblessness, the family deaths, and life struggles that many are coping with.  We all get frustrated, no matter what our positions in life.  At such times, it is good to think of God having our six, being there for us. God knows we will have tribulations.  But He is there for us.  He has overcome the world and he can certainly help us overcome what we are dealing with.  He asks us to fear not.  He tells us that he will strengthen us.  He says he will hold us in his righteous hand.  We can think on these comforts during frustrating times.  It may not answer our questions immediately, nor take away all the pain, but knowing that he watches out for us, loves us, and has plans for us, certainly helps.

ANNOUNCEMENTS:
3rd F event on Saturday, December 11, 8:30 AM at the Outlook.

Pervious Pavers and Bear Crawls

THE SCENE: 36 degrees, light fog on water, clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Cherry pickers, Windmills, Tempo merkins, Tempo squats, 10 burpees
THA-THANG:
Mosey to playground: 100 box jumps in sets of 10

Mosey to pavillion: 11’s with pull ups and dips on picnic tables; 20 calf raises on stairs nearby

Mosey to pervious paver parking lot (south of baseball diamonds): Down 1 side lunges to each landscape island, 5 star jacks at each landscape island (5 stops in all). LBC’s until 6 is up.  Mosey back to beginning, bear crawl to each island, 5 dry docks at each stop, LBC’s at end.  Mosey back to beginning, Bernie Sanders to each island, 5 burpees each stop, LBC’s at end.

Mosey to adjacent parking lot (playground parking): 1 suicide, using islands as stop points.

Mosey to restroom parking lot: Partner up. Partner 1 runs to end, at 4 islands on the way back performs 20, 15, 10, and 5 of each exercise. Partner 2 jump rope in place. Flapjack. (2 rounds: Plank Jacks and Mountain Climbers)

Mosey to AO for Mary.

MARY:
Edward Scissor Legs (Hello Dolly’s); American Hammers; Box Cutters; Pickle Pounders; Proton Parkers; 1 min of elbow plank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Recently have had opportunities to share words of comfort and (hopefully) wisdom to family.  Made me think of James chapter 3.  The first section he talks about taming the tongue. Verse 10: Out of the same mouth comes praise and cursing. My brothers, this should not be.  The next section of the chapter is on wisdom. Verse 17: But the wisdom that comes from heaven is first of all pure; then peace loving, considerate, submissive, full of mercy and good fruit, impartial, and sincere.  There is significance in the context of talking about the tongue and it’s power and then immediately talking about wisdom.  As HIMs we need to be aware of our words and the impact they have, and make sure they are imparting wisdom.

MOLESKIN:
None.
ANNOUNCEMENTS:
None.

Synergy at Sundown

THE SCENE: Cloudy, 50s, and threatening rain, but threaten is all it did…
F3 WELCOME & DISCLAIMER 

Check

WARM-O-RAMA:
20 SSH (IC), 20 Suzanne Sommers, 10 Cherry Pickers (IC), 5 Prisoner Cell Merkin Burpees (PCMB) OYO

THA-THANG:
Mosey to the new trail at the north end of the park.

  • LIGHT POLE ESCALATORS
    • Start at first light pole. Do exercise then run to second light pole, do exercise, run back, etc.  Go to 8 light poles. Exercises are:
      • Light Pole 1: 5 Prisoner Cell Merkin Burpees (PCMB)
      • Light Pole 2: 10 lunges (5 each leg)
      • Light Pole 3: 15 Carolina Dry Docks
      • Light Pole 4: 20 Suzanne Sommers
      • Light Pole 5: 25 LBCs
      • Light Pole 6: 30 iron mikes (15 each leg)
      • Light Pole 7: 35 Hello dollies (single count)
      • Light Pole 8 : 40 Imperial Walkers (single count).
    • When done, do LBCs until 6 catches up.

Mosey to the center of the circle drive around the Admin building.

  • BUCK 25s!
    • Start at center cone.  Barry Sanders to the left to another cone about 75 years away. Sprint back to center cone, do 10 Pickle Pounders.
      • Barry Sanders to the cone to the right about 75 yards away, sprint back, do 10 more Pickle Pounders.
      • Run down stairs and back up, do 5 more Pickle Pounders.
      • Bernie Sanders to the base of the stairs at the admin building, do 100 SSHs
      • Run back to center cone, and sprint back to the top of stairs of admin building and do one more emphatic Pickle Pounder!
  • 75 calf raises on building steps (25 normal, 25 toes in, 25 toes out)

Mosey back to AO.

MARY:
Captain Thors, Boat/Canoe, Bicycle kicks, Hold plank 1 minute, Star Gazer refractory period.

COUNT-OFF & NAME-O-RAMA
Nine men strong! (Quickrete not tagged)
CIRCLE OF TRUST/BOM:
Many Words recently have focused on surrounding ourselves with positive people.  Why is that?  The reason is because of a concept called SYNERGY, which is based on the Greek word Synergos, which means “working together”.

In my line of work, we look at toxic effects of chemicals.  If there is synergistic toxicity, the sum of the toxicity is something greater than simply adding the two together.  For example, the toxicity of Chemical A (with toxic units =2) + Chemical B (with toxic units =3) = 10, not 5. An example is mercury and lead, both of which are neurotoxins.  A study was done where mice were given a dose of mercury that typically would kill 1% of them, and a dose of lead that would also typically kill 1% of them.  So you would expect 1-2% to die.  But they ALL bit the dust, because of the the combination of lead and mercury, which are synergistic toxins.

So synergy can be a bad thing in toxicology.

But it can be a wonderful thing in other facets of life… like FOOD and DRINK

  • Milk + Chocolate Chip cookies!
  • Pumpkin Pie + coffee!
  • Pizza + Beer!
  • A nice Bordeaux wine + a perfectly cooked filet mignon!!!! (This is where the Q started to get really hungry…)

We all know about the analogy of the fist, too.  Each finger by itself is very weak, but when balled together, WATCH OUT!

It can also be wonderful in relationships.  We are stronger together than the sum of our parts. As Cap’n said at the Olympics, there’s no way in heck we would all get up in the dark and go to a mist-covered field to throw a discuss and do bench presses and flip a 400 pound tire if it weren’t for the presence of others in the group.  Same goes for every F3 workout that we do.  I want to thank the F3 PAX, and especially the Fake Gloomers for adding synergy to my life. I am grateful for each one of you.

Quote:

GENESIS 11:6.  And the Lord said, “Behold, they are one people, and they have all one language, and this is only the beginning of what they will do. And nothing that they propose to do will now be impossible for them.”

MOLESKIN:
Prayers of thanks that Mr. Jinxy’s situation at work has stabilized.

ANNOUNCEMENTS:
Special F3 workout at the Mend House, Monday Nov 12 6-7 pm, 308 Knox Road.  Park at the Fountain City Krogers nearby.  Contact Abscess or Tank for details.

Cleveland, TN F3 launch Saturday, Nov. 17! 7-9 am with caravan leaving earlier.  Contact Abscess for details.

Third F coming up December 8, 8:30 a.m. Stay tuned…

True HIM’s Serve

THE SCENE: Partly cloudy skies with temps in 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 15 Mountain Climbers, 10 Cherry Pickers, 10 Windmills, Little Baby Arm Circles Forwards and Backwards (ten each).
THE THANG:

Mosey to Stop Sign at Northeast Corner of Admin. Bldg.  20 American Hammers.

Mosey north to Perimeter Trail and run on that until it hits main roadway going by baseball fields.  Mosey to Serpentine Sidewalk that is between northern ball friends and outdoor chapel.  20 Hello Dollies.

We will do 1-4’s on Serpentine Sidewalk (this is where we do listed exercise to one light, then sprint four more lights, etc, until the sidewalk hits the perimeter trail by the river.  Jog back to start after we hit perimeter trail for the next set of 1-4’s.  We will stop at the perimeter trail after the third set of 1-4’s.  Here are the exercises for the three sets of 1-4’s:

  • Bear Crawls
  • Hops
  • Lunges

We will do 20 Bicycle Kicks (four count) after the three sets of 41’s.

Mosey to Cardiac Hill.  We will run up hill doing the following exercises:

  • 40 Baby Crunches at start
  • 20 Flutter Kicks (four count) at first turn
  • 20 Decline Merkins at second turn
  • 20 Bench Lifts at the benches.

Mosey to Stop Sign at northeast corner of Admin Bldg.  20 Box Cutters

Mosey to AO.

MARY:
ATM’s.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A true HIM serves others.  We continually talk about this in F3, as we should, because as true men we should serve our families, our coworkers, our friends, and our community.  The great thing about F3 is that I see brothers not just talking the talk but walking the walk.  The 3rd Anniversary Celebration for F3 Knoxville was a great example.  Brothers like Lazy Boy and Abscess got up early to make sure the grounds were prepared for us.  Brothers like Hooker and Edit, who, because of injuries could not compete, were manning some of the Brolympics stations, keeping score and cheering us on.  Brothers like Junk. Abscess and Lazy Boy were out at the picnic area on Sunday, several hours ahead of time, smoking our meals.  I am not mentioning all the other brothers who pitched in time and equipment to help out.  Another cool thing about F3:  there are ALWAYS brothers volunteering to help, whether with setup or cleanup.

It was also awesome to see F3 Brothers serving their families.  All those dads out there with their kids, running with them, hopping with them, tumbling with them, and laughing with them.  It was wonderful to meet wives and partners of our brothers – some great folk that were easy to talk to.

We have something special with F3 Knoxville.  And if we maintain our pledge and duty to serve our community, there is no telling what directions we will go.  One direction will be to Cleveland, TN on Saturday, November 17 when Abscess and other brothers will head there to help launch another F3 AO.  Join them if you can.

ANNOUNCEMENTS:
AO launch in Cleveland on Saturday, November 17.

BB Asylum PM Nov 1 Candy Corns!

THE SCENE: Overcast, Slightly Damp, about 68 F, Bagpipes a playin’ in the background
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill – – slow 15 (4 ct) IC

Arm Circles Thumbs Up –  (3ct) IC

Arm Circles thumbs down – (3ct) IC

SSH (4 ct) 20 IC (ish)

Cherry Pickers – 16  (4 ct) IC

Imperial Walkers – 16 (3 ct) IC

THA-THANG:
IDivide into 2 teams (slow mosey to mid hill)

Bataan Death March to admin bldg. stairs

Back person does 3 burpees and catches up

Heel drops on stairs (IC)

Straight-15, angled out-15, angled in-15

Candy Corns (both arms extended straight out, rotate to each side, then both vertical, then back to side and back extended straight out)

With a partner

8 merkins, then 80 Candy Corns

9 Merkins, then 90 Candy Corns

10 Merkins, then 100 Candy Corns

Bataan Death March to cones on Open Ground

Lunge across field, 20 LBC (4 ct), Bernie S back

20 Squats, Bernie S back across,

20 SSH (single ct), run across

20 American Hammers (4 ct)

Rinse and repeat

Bataan Death March to Picnic Table Shelter

               Ladder

                   20 Dips then 5 BBS

15 dips, then  10 BBS

10 dips, then 15 BBS

5 dips, then 20 BBS

Mosey to rock pile – as crow flies up the hill

25 rock curls (IC), 25 Lifts (IC)

Mosey to AO

COUNT-OFF & NAME-O-RAMA
13 PAX and 1 FNG True @StubHub,
CIRCLE OF TRUST/BOM:

Topic: Fault finding and criticism

“When the choice is to be right or to be kind, always make the choice that brings peace.” – Wayne Dyer

“Conflict cannot survive without your participation” – Wayne Dyer

“When you judge another, you do not define them, you define yourself.” – Wayne Dyer

“If you want to move from darkness into light, stop finding fault in others. Finding fault in others means finding fault in God.”
― Dada J. P. Vaswani

Romans 15:1

Now we who are strong ought to bear the weaknesses of those without strength and not just please ourselves.

Matthew 10:8 New International Version (NIV)

8 Heal the sick, raise the dead, cleanse those who have leprosy,[a] drive out demons. Freely you have received; freely give.

Instead of judgment, extend God’s love to those around you, beginning with your family, your friends and your co-workers. Often those closest to us feel the harshest effects of our judgmental attitude

As F3 leaders we need to provide positive support and encouragement to those around us.

.ANNOUNCEMENTS:
Olympics on Saturday, Picnic on Sunday.