F3 Knoxville

Tag: Swimmies

Earn the Stargazers!

THE SCENE: Started out clear and bright, but clouds and fog moved in to keep us cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x8 IC
SSH x5 more just for Crawdad, who rolled up late…
Crabettes (Like Rockettes, but from crab position) x20 IC
Cossack Squats x20 IC
Mountain Climbers x10 IC
Walk toes forward as far as possible toward planche position for 10 more IC
Walk toes backward until abs are fully engaged, 10 more IC

THA-THANG:
Mosey toward the base of Everest, stopping about halfway for 15 Inchworm Merkins OYO

At the base of Everest, 10x Travoltas each side

Promised everyone 30s of Stargazers after an AYG charge up Everest. If you can breathe when you get there, you didn’t push hard enough…
30s count is OYO, then flutters until everyone has had their 30s.

Everyone grab a CMU-equivalent coupon (1 per person) and partner up.
Coupons go in a line about 10 yards away. Entire group goal is to move all coupons to a line about 70 yards away.
One partner runs to the nearest coupon, does 3 Burpee Broad Jumps with coupon to advance, then mosey back to switch with partner.
Stationary partner alternates between squats and crabettes after each trip.

Once all coupons are across the line, everyone grab one and mosey partway down Everest, line up across the hill for Tombstone Toss.
Everyone toss coupon as far up the hill as possible. Bunny hop to your coupon, pick it up, and continue hopping until you reach the furthest one. Once everyone has arrived at the furthest one, toss again.

When everyone has reached the top of the hill, put away coupons and 10 Hand Release Merkins OYO.

Mosey back toward the AO, stopping at the corner for a 30/30/30 of merkins, big boys, and squats.

Q noticed the big ol’ stone block monument thing just sitting there, so 10 Derkins on the block

MARY:
Mary started out with 10ct Stargazers, just because I’m nice…
30x flutter kicks IC (with a small rest as Crawdad attempted to avoid being run over…)
15x slutter kicks IC
15x side crunch IC (each side)
4x Row Your Boat (caused a bit of a scene since traffic is kinda picking up in the park by this point)
Everyone had to hop up and allow a vehicle to exit the parking lot. This presented a great opportunity for some Monkey Humpers (x15 4ct IC)
10x Shoulder Tap Merkins
About 30s of OYO SSH to finish out the hour.

COUNT-OFF & NAME-O-RAMA
13 strong this morning, including one FNG – Snoopy (Terry Hill)
CIRCLE OF TRUST/BOM:
Ephesians tells us to love our wives as Christ loved the Church and gave himself for her. The thing that first comes to mind when you hear this is how He died for us. As men, we like to think, “Yeah, I’d die for my wife.” However, Christ gave himself fully, not just on the cross, but daily as he lived on earth. He walked dusty, excrement filled roads, lived day and night with 12 of the most annoying, bad listening, etc. guys you can imagine. Did everything that sucks with no thought for himself, poured his life into them. Through each day, look for opportunities to give yourself in those kinds of ways.
MOLESKIN:
I forgot about the Saturday relocation to the upper parking lot… Much appreciation for Hawk running down and getting me before time to start the beatdown! I had a great time working out with the Asylum PAX this morning. F3 Knoxville is full of HIMs – I would encourage everyone to be promis-Q-ous and make your way around to as many AOs as you can. Don’t worry, you don’t have to do them all in a single week!
ANNOUNCEMENTS:
Sendoff this morning for Soot (Daniel Anders) at the Overlook. Heading off to be stationed in Colorado Springs.

3 Parking Lot Circus

THE SCENE
70 and light rain

 

Welcome & Disclaimer

 

THE THANG
COP
– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Diagonal Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)

 

Hill Runs + Tabata
Two Rounds of Tabata (8 sets of exercise, 20 sec on 10 sec off):

  • Rd 1: Jump Squat Jumps
  • Rd 2: Wide Merkins

After each round, run to the top of the hill and do 3 burpees.

Mosey to the new parking lot.  Once there, partner up.

 

Countdown
One person performs the routine while the other jump ropes, then switch.

Routine:
Run to far cone, perform x20 reps.  Run back to first cone, perform x15 reps.  Run to the second farthest cone and perform x10 reps.  Run back to first cone perform x5 reps.

Perform 2 rounds of each of the following exercises:

  • Dry Docks
  • Frog Squats

Flutter Kick until all PAX finish.

Mosey to parking lot at bottom of the hill.

 

Grinders
Partner up with new Battle Buddy.

1st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 10 reps.  Two rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Tuck Jumps

 

MARY
American Hammers (4ct) – x20 IC
4ct Flutter Kicks – 20x IC
Rinse and repeat

Mosey back to the SP, run hard up the hill!

 

COT
Number off and Name-O-Rama (18 PAX)

 

BOM
Proverbs 11:25 – Whoever brings blessing will be enriched, and one who waters will himself be watered.

This Proverb is a simple reminder that joy and sense of significance comes from giving, not taking.  The world around us pushes us to live as consumers.  Always taking, looking for the next thing that is going to bring happiness.  The problem is that is not how life is meant to be lived.  True joy comes from living with a sense of purpose, and the highest purpose is the welfare of others.  HIMs seek inject purpose in all they do, wherever they go.  Today, keep your heart and mind open for those places where you can bring life.

 

Submitted by Cap’n Crunch

World Cup Redux

THE SCENE: Warm and muggy, 92 degrees, but thankfully not much sun!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10 (4-ct), Slow Windmills x10 (4-ct), Tempo Merkins x10 (4-ct), Motivators 5 reps decreasing, baby arm circles forward x10 (4-ct) and backward x10 (4-ct)

THA-THANG:
We recreated the World Cup Quaterfinals at the Asylum! Run the loop road around the administration 3 times.  8 Stations are located throughout the circuit, each station representing a team from the WC Quarterfinals.  We will do an exercise at each station named after the country represented for the first lap (quarterfinals), second lap (semi finals), and third lap (Finals).  The teams that were eliminated in each round of the playoffs will have their exercises replaced with 10 squats.

FIRST ROUND QUARTERFINALS

  1. French Flutter Kicks (x20, 4-ct) @ Bat house
  2. Brazilian Burpees (10 OYO) @ Big Tree
  3. Belgian Box Cutters (20, 4-ct) @ Corner
  4. Croatian Carolina Dry Docks (x 15) @ Circle Drive Split
  5. Russian Rocky Balboa (10, 4-ct) – then run up to top of stairs and do the victory dance @ Stairs
  6. Swedish Mountain Climbers (x 10, 4-ct) @Circle Drive Split
  7. English E2K oblique crunches (x 10 each knee) @ Turn on to Hilltop
  8. Uruguayan Upright Rows (need rocks, x30) @Rock Pile

SECOND ROUND  SEMIFINALS – Brazil, Russia, Sweden, Uruguay eliminated

  1. French Flutter Kicks (x20, 4-ct)
  2. Brazil Burpees (10 OYO)
  3. Belgian Box Cutters (20, 4-ct)
  4. Croatian Carolina Dry Docks (x 15)
  5. Russian Rocky Balboa (10, 4-ct) – then run up to top of stairs and do the victory dance
  6. Swedish Mountain Climbers (x 10, 4-ct)
  7. English E2K oblique crunches (x 10 each knee)
  8. Uruguay Upright Rows (need rocks, x30)

THIRD ROUND – Belgium and England eliminated

  1. French Flutter Kicks (x20, 4-ct)
  2. Brazil Burpees (10 OYO)
  3. Belgian Box Cutters (20, 4-ct)
  4. Croatian Carolina Dry Docks (x 15)
  5. Russian Rocky Balboa (10, 4-ct) – then run up to top of stairs and do the victory dance
  6. Swedish Mountain Climbers (x 10, 4-ct))
  7. English E2K oblique crunches (x 10 each knee)
  8. Uruguay Upright Rows (need rocks, x30)

FINAL ROUND CHAMPIONSHIP– Croatia eliminated

  1. French Flutter Kicks (x20, 4-ct)
  2. Brazil Burpees (10 OYO)
  3. Belgian Box Cutters (20, 4-ct)
  4. Russian Rocky Balboa (10, 4-ct) – then run up to top of stairs and do the victory dance
  5. Croatian Carolina Dry Docks (x 15)
  6. Swedish Mountain Climbers (x 10, 4-ct)
  7. English E2K oblique crunches (x 10 each knee)
  8. Uruguay Upright Rows (need rocks, x30)

MARY:
We did a mini-competition to determine who got the World Cup Trophy (which just so happened to be an F3 Pint Glass!).  Everyone did Imperial Walkers while each man in turn took a turn kicking a soccer ball as close as possible to the F3 Flag.  Congratulations to Bearcat for taking home the hardware!!

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

RECOGNIZING GOD, a Personal story about recognizing God in my life.  A few years ago my mother was diagnosed with pancreatic cancer and passed away 5 months later. She was only 75, and it was just 2 years after my father passed.  Everyone loves their mom, but she truly was a special person… Never had a harsh word to say about anyone, generous to a fault, loved her friends and family and church community, humble but talented, gregarious and kind.  When she became ill, I authored her Caring Bridge website which kept friends and family up to date on her situation.  I raced home to Chicago when I heard she had taken a downturn, and missed being able to say goodbye to her by about a half an hour.  I knew it was my responsibility to pass on the news.  As I was sitting at the computer, trembling with unbearable grief, trying to find the words to put into the final entry, I stared out the window and my anger turned towards God. Where was He?  Where was He for my mother?  Why did she have to get sick and suffer as she did? I sat there for a while, tears pouring down my face, my heart broken and hurting, and I felt a tingle run through my body. And I saw these images so clearly…

  • Her neighbor across the street who brought her over hot dinners twice a week
  • Her friend from her college days who drove 6 hours to visit with her when she heard she was sick
  • The waitress at a restaurant where we went to eat shortly before she passed away that brought her a bowl of chicken broth and vegetables when she learned my mom was sick and the original soup order was too spicy for her. The manager also picked up her bill.
  • The friends who kept our freezer stocked with more ice cream than an Army could eat because they knew that was her favorite treat.
  • The widow at church who drove her to several of her doctor’s appointments and was good company for her.
  • The surgeon who performed a near-perfect surgery in the early stages to give her a fighting chance and whose optimism and encouragement was so needed for all of us.
  • Her caregiver who lifted her spirits and was such a warm and comforting presence in the house.
  • Some friends of mine who drove 600 miles (!!) from Knoxville to attend her funeral.

Where was God? God was EVERYWHERE.  I was too blind and ignorant and selfish to see it.  He was all around me, I saw Him in these friends and neighbors, in the love these people showed my mother.

I encourage everyone to look for God in the kind acts of friends or strangers, and to be a vehicle for God’s love for others in the way you conduct your own lives.

MOLESKIN:
We prayed for the health and well being of several family members of the F3 community that have fallen sick or have been injured.

It was an incredible honor to lead my first Q for the Asylum PM group.  I was humbled and thankful by the opportunity.

ANNOUNCEMENTS:
Kickball tournament on Saturday.

Kicking It

THE SCENE:  Partly cloudy, mid to upper 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Squats, 20 Side Straddle Hops, 10 Bottle Openers, 10 Windmills
THA-THANG:
Mosey to other side of Admin Bldg.  We will do 25 Squats by steps up to Admin Bldg.  Then we will run up steps to top.  We will do 20 Merkins on porch.  Run back down stairs.  Bernie Sanders to street.  Lunge across street and run down stairs to grassy area.  10 Burpees.  Run back up stairs.  Lunge back across street.  Run back to stairs of admin bldg.  Rinse and repeat.  Those who finish first do baby crunches at top of stairs.

Mosey to northeast corner of admin bldg.  20 American Hammers in cadence.

Mosey to northern parking lot and trail leading north of that that gradually turns towards park entrance on Lyons Bend Road.  We will do Route 66 with the following exercises.  Whoever finishes first sweeps others back to start.

  • Big Boy Situps
  • Star Jumps
  • Dive Bombers

We will do 14’s to where trail hits roadway coming from Lyons Bend gateway entrance.  We will bear crawl to first light, sprint the next four lights, bear crawl one more light, sprint another four, etc. until roadway.

Mosey to Bottom of Roadshow Run.  Do 25 Squats in cadence.  Run to top of Roadshow Run.  Those who get to street first do plank until everyone arrives.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eleven men, one who was a Flying EH, a great guy named Sam Harward whom we have given the F3 name of Samsung.  Samsung is a competitor of the group he works for.
CIRCLE OF TRUST/BOM 

John Donne’s poem, A Hymn to God the Father is a powerful and beautiful reminder of how much God loves us, despite are continuing sin.  In the first stanza, Donne asks God whether he will love him despite the fact that he continues to commit the same sins again and again, despite the fact that he himself deplores those very sins.  How could a just God continue to love him despite the fact that, given so many chances, he doesn’t ever get it right?  And yet, God still loves him.

In the second stanza Donne admits to being even worse.  He asks if God will forgive and love him despite the fact that he wins others to the very sins he has committed.  He asks whether God will love him despite the fact that he escapes from some sins, only to commit them years later – and may even wallow in those sins.  How could God forgive him.  And yet, God does.

In the final stanza, Donne, a great man of faith, admits the sin of his own lack of faith.  He fears that when he dies that he shall perish alone, devoid of anything – that death is only the end.  So he asks for God’s promise that at his death, God’s son shall shine as he shines now.  And, realizing Jesus’ love for us, he sees God, he sees his love, and in that he fears no more.

A Hymn to God the Father

Wilt thou forgive that sin where I begun,
         Which was my sin, though it were done before?
Wilt thou forgive that sin, through which I run,
         And do run still, though still I do deplore?
                When thou hast done, thou hast not done,
                        For I have more.
Wilt thou forgive that sin which I have won
         Others to sin, and made my sin their door?
Wilt thou forgive that sin which I did shun
         A year or two, but wallow’d in, a score?
                When thou hast done, thou hast not done,
                        For I have more.
I have a sin of fear, that when I have spun
         My last thread, I shall perish on the shore;
But swear by thyself, that at my death thy Son
         Shall shine as he shines now, and heretofore;
                And, having done that, thou hast done;
                        I fear no more.

ANNOUNCEMENTS:
Kickball tournament this Saturday!

Plan A or Plan B?

THE SCENE: Rainy will some thunderstorms
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Squats, 20 Seconds of Squat Pulses, 20 Merkin Jacks (Abrupt Ending Due to Thunderstorms)
THA-THANG:

Pick up bricks in my car (each man gets one set of two bricks) before we mosey.  Mosey to Pavillion.  We will start off with doing 25 Squats while holding bricks in front of our chests.  We will then do Totem Poles with 30 seconds of each exercise as we symbolically climb up and down the totem pole.  Thus we will do each exercise for five thirty second segments by the end of the totem pole.  The following are the exercises.

  • Burpees
  • Squats
  • Picnic Table Pull Ups
  • Imperial Walkers
  • Bench Butt Raises

Note:  some ladies were having a gathering at the pavilion so we had to shift pavilions in the middle of the exercises.  We moseyed to the pavilion at the south ball fields.

After the totem pole exercises we did the following exercises with bricks:

  • With back on ground, 25 bench presses
  • Back on ground, 25 wings up
  • Back on ground, 25 overhead to knees
  • Back on ground, 25 overhead to back of head.

Next we did the following calve raises only going half way down after each raise up so as always to be on toes:

  • 25 calve raises with toes pointing straight
  • 25 calve raises with toes pointing at outward angle
  • 25 calve raises with toes pointing at inward angle

Mosey with bricks to outdoor shelter that is close to outdoor chapel.  25 Squats while holding bricks forward in front of chest.

Pickets charge with bricks to Admin Bldg and AO.  Drop off bricks.

COUNT-OFF & NAME-O-RAMA
Eight men and one dog (Woodshack’s dog named “Chevy” was an incredible addition to our crew).
CIRCLE OF TRUST/BOM:
Cherish your relationships.  Pray for those you love.  Today is may daughter’s birthday and I cherish the 23 wonderful years that Faith has been my child.  She recently made a difficult decision NOT to go to graduate school after being accepted back in the spring and planning to start in the fall.  As a father, my initial thoughts and emotions, after she decided not to go to grad school, were mixed with disbelief, doubt and anger.  I thought to myself, “You are blowing an opportunity to have a masters degree by the age of 25.”  I was thinking her decision was impractical.  But it wasn’t my decision.  It was Faith’s and after four years of majoring in a very difficult program of English at her university, she just wasn’t ready for more classes, more studies, more reading.  She wants to work now and get a masters later.  I am glad that God told my wife and I to be patient, to consider her viewpoint, to look at her dreams, and to remember times in our own lives when we made important heart-felt decisions that were not the “practical thing” but which were right for us at that particular time in our life journeys.  Faith has been busy since making her decision not to attend grad school and has been applying for various America Corp positions in various parts of the United States.  She has already been offered one position and is still interviewing with a few others.

Be patient with those you love.  We can influence and we can give advice, but we should not control their life decisions.  We can show them we love them and want the best for them.  We can pray for them.  And, we can pray to God for direction before we choose what to say to them when they do make difficult life decisions.

ANNOUNCEMENTS
3rd F this Saturday.  Kickball next Saturday.