F3 Knoxville

Tag: Swimmies

I Am Mine

THE SCENE: Cool.  If you call 90 degrees cool, which, given recent temps, it actually kind of felt like.  Sunny. Nice puffy clouds.  Slight breeze.
F3 WELCOME & DISCLAIMER

Done.
WARM-O-RAMA:

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

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

– 20 Moroccan Nightclubs

– Michael Phelps

– 10 Plank Jacks (4-ct), in Cadence

THA-THANG:

Mosey to Stop Sign to northeast of admin building.  Do 30 seconds of the following 4 exercises (AMRAP).  Rinse and Repeat.

  1. Froggie Jumps
  2. Rocky Balboas
  3. Bobby Hurleys
  4. Smurf Jacks

Mosey to grassy hill area by side of Everest.  Battle buddy up.  Do 5/10/15s:

  • PARTNER 1 RUNS to top of hill does 5x two exercises, runs back while PARTNER 2 does a slow mosey back and forth in the “bull pen”. Switch. Rinse and repeat two more times, increasing the reps to 10x and 15x.  (* = exercise is a 2-count)
    • Round 1 Exercises: PLANK JACKS AND SHOULDER TAPS *
    • Round 2 Exercises: FLUTTER KICKS* AND BOX CUTTERS

Mosey to Everest.  RUN UP EVEREST to base of Summit

Do 30 seconds of the following 4 exercises.  Rinse and Repeat.

  1. Bottle Openers
  2. Pickle Pounders
  3. Mountain Climbers
  4. Shoulder Taps (changed to Merkins on the second round due to PAX complaints about repeating an exercise)

AYG with Battle Buddy up the Summit, in pairs, cheering on the next pair when we get to the top.  Mosey to AO

MARY:

  1. Crunchy Frogs x10, 4 ct IC (Man, these are hard!)
  2. E2K x 20 4 ct IC left
  3. E2K x20 4 ct IC right

COUNT-OFF & NAME-O-RAMA
18 Strong
CIRCLE OF TRUST/BOM:

There’s a line from a Pearl Jam song that I love.  The song is called “I Am Mine”, and the line that has been sticking in my head recently is:

“I know I was born and I know that I’ll die.  The in between is mine.”

The song was written by Eddie Vedder after the tragedy at the Roskilde festival in Denmark, where several members in the audience were trampled and killed at a Pearl Jam concert in 2000.  The song has an existential feel to it, and what I appreciate about the lyric I mentioned is that 1.) it acknowledges that we only have a finite amount of time on this earth, and 2) it issues almost a challenge to oneself to make the most of this beautiful gift of life we’ve been given.  Even the title of the song, I AM MINE, declares that the narrator is taking ownership and responsibility for that time in between birth and death.  It’s almost defiant.  I can choose what to do with it.  The in between is mine.

The problem is… we don’t know how long we have to make it ours.  We don’t know exactly how long we have to fully craft the tapestry of our lives.  I had a sudden reminder of that last week with my car accident.  If just one safety feature in my car had failed, I might very well be dead.

Have I lived my life to its fullest?  Have I told those I love how much they mean to me?  Have I made peace with my enemies?  Have I taken that trip that I’ve always wanted to take?  Have I served others enough to have made a difference? Have I fully committed to my Faith and my God?  Fellows, the end to our beautiful gift can come at any moment.  The “in between” is yours.  Use it well.

MOLESKIN:
Prayers for an 8 year old boy who lost his mother in a car accident, and is also paralyzed from it.  Prayers to Jan, Lilydipper’s wife, who was one of the first to talk to the boy following the crash.
ANNOUNCEMENTS:
F3 Work Day Aug 6!

St. Francis and the Birds

THE SCENE: Partly Cloudy Skies, about 92 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Squat Jumps, 5 Burpees, 10 Twisties, 10 Windmill, 10 Tempo Merkins, Michael Phelps
THA-THANG:
Mosey to the stop sign by the Northeastern Corner of the Admin. Bldg.  We will stop under the shade of the large tree to do 20 Hello Dollies.

Mosey to the perimeter trail and take it as if going to the bottom of Mt. Everest.  We will stop, however, in the shade by Lyon’s Bend to do 20 American Hammers.

Next, we will run up Roadshow Run, stopping to do Ten Calf Raises at each set of the three sets of stairs and 3 Burpees above each set of stairs on up to the top.  At the top, we will do 20 Flutter Kicks and 25 Baby Crunches.

Mosey past the Space Needle to the steps at the Admin Bldg.  There will be a water cooler and cups to stop for one minute to have cold water.

Mosey to the sidewalk that goes underneath the shade to the stop sign at the Northeastern Corner of the Admin Bldg.  There will be 6 cones set up along the sidewalk and along the roadway that comes back to the Coliseum.  We will run in a clockwise motion down the sidewalk and back up the road, stopping at each cone to do 10 Merkins.

Rinse and Repeat with 10 Big-Boy Sit-ups at each cone.  Rinse and repeat with 5 Hand Release Merkins.  Rinse and repeat with 10 Star Jumps.

Mosey back to steps of the Admin Bldg for another one minute drink of water.

Next, we will run in a counterclockwise circle around the loop stopping at each of the following locations to do the following exercises:

  • 12 o’clock:  20 Bench Dips at the steps of the Admin Bldg.
  • 9 o’clock:  20 Carolina Dry Docks
  • 3 o’clock:  20 Box Cutters

Mosey to AO.

MARY:
Boat Canoe.
COUNT-OFF & NAME-O-RAMA
17 men, no FNGs.
CIRCLE OF TRUST/BOM:

God, Nature, St. Francis and the Birds

St Francis of Assisi was an Italian Catholic Friar, deacon and mystic.  He founded the Order of Friars Minor, the women’s Order of St. Clare, the Third Order of St. Francis and the Custody of the Holy Land. He was canonized patron saint of Italy by Pope Gregory IX.  He is one of the most venerated religious figures in Christianity.  He was known to be a man of grace and a great lover of God’s creation.  He loved animals.  Legend has it that birds would fly up to him and alight on his shoulder.  On one journey he took with fellow monks, it was told that he stopped to preach to his sisters the birds.  Legend has it the birds became still and silent while he preached.

An Irish Poet, Michael Longley, wrote the following poem about St. Francis which is a beautiful depiction of the patron saint marveling on God’s creation and speaking to birds.  By the way, Michael Longley is not a Christian although he is obviously an admirer of St. Francis.

St. Francis to the Birds by Michael Longley

And, summing up, I think of when
With cloud and cloudburst you confer,
By God’s sheer genius lifted there,
Lighthearted starling, nervous wren.
It is perfection you rehearse –
God placed the limpet on a rock,
He dressed the primrose in its frock upside down with its leg showing
And closed the chestnut in its purse:
Creating one more precedent,
With no less forethought, no less care
He gave you feathers and the air
To migrate to his best intent.
To useful angles well aligned,
At proper heights compelled to tilt,
Across kind landscapes yearly spilt –
Birds, you are always on his mind.
Quick emblems of his long estate,
It’s good to have you overhead
Who understand when all is said,
When all is done, and it is late.
May my sermon, like your customs,
Reach suddenly beyond dispute –
Oh, birds entire and absolute,
Last birds above our broken homes.

Thank you God, for your creation.  Thank you for the birds in the sky that sing to us each day.  Help us to protect the blessings you have bestowed upon us.

MOLESKIN:
Prayers for Doubtfire who has an ailing back – prayers that he heals quickly; prayers for Dawg Paddle whose wife has told him that he wants to divorce him – prayers for her as well.
ANNOUNCEMENTS:
We will have a F3 Knoxville 2nd F gathering after our Asylum PM workout this Thursday.  We will meet at Union Jacks.

Give HIM 11

THE SCENE: A beautiful and muggy summer morning
F3 Welcome and Disclaimer: The usual

WARM-O-RAMA:

  • 5 slow cherry pickers IC
  • 5 Abe Vigodas IC
  • 10 Imperial Walkers IC
  • 10 Merkins OYO
  • 1/2 lap on loop to smokehouse for some CMUs

THA-THANG:
1st and 10s

  • Goblet Squat at Start Line, Merkins each cone
  • Curls at Start Line, CDDs each cone
  • HIMs choice of what sets were left
  • It was humid

MARY:
15 V-Ups right as we came up on time
COUNT-OFF & NAME-O-RAMA
11 HIMs, Blindside had to take off to be the great other F(ather).
CIRCLE OF TRUST/BOM:
“Rejoice in hope, be patient in tribulation, be constant in prayer.” Romans 12:12
MOLESKIN:
Prayers for Ribbed and Blindside’s families, those that are sick and those that are traveling.
ANNOUNCEMENTS:
Sign up on the Q-Calendar!  Cerebral Palsy Center work day on August 6th, 7am.  See Judge Judy’s message on the main channel in Slack for more details.  Need some F3 muscle, landscaping tools, and other opportunities.

FTWS

F3 Q: 7.5.22

Asylum PM

5:45-6:30

“FTWS” = Five Things With Steam

[ The Scene ]

  • 90s
  • Hot
  • Steamy

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • A few things before we begin:
    • I’m not a professional
    • You’re here on your own belief
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs?

[ Warm o Rama ]

  • SSH (10×4)
    • Run down to the tree and back
  • Merkins (10×4)
    • Run down to the tree and back
  • Lunges (10×4)
    • Run down to the tree and back
  • Gas Pedals (10×4)
    • Run down to the tree and back
  • Imperial Walkers (10×4)
    • Run down to the tree and back

[ The Thang ]

— 5 Things, 5 Places —

(Mosey to the top of theColiseum)

[1] 5 Things, Part 1

  • Do one of the 5 things (one at a time) and then run up the space needle and back
  • Rinse and repeat until you complete all 5
  • 5 reps, everything on a 4 count
  • Recover at the rope when done

(Mosey to the tree to the left (towards Haslam Rock)

[2] 5 Things, Part 2

  • Do one of the 5 things, (one at a time) then run to the wall and do another of the 5 things
  • Ping pong style
  • 10 reps, everything on a 4 count
  • Recover at the tree when done

(Mosey to the corner of the road across from Haslam Rock)

[3] 5 Things, Part 3

  • Do one of the 5 things (one at a time), then run down to the large tree down there and do the same thing #2ForTuesday
  • Run back up to this tree and rinse and repeat with the next exercise of the 5 things
  • 15 reps, everything on a 1 count
  • Recover at this tree

(Mosey back up to the top of the coliseum)

[4] 5 Things, Part 4

  • Do 10 reps of one the 5 things (one at a time), then run down to the stairs and do the other 10 reps
  • Run back up here and pick back up with the next exercise
  • 20 reps total, all on a 1 count
  • Recover up here when you’re done

(Mosey to the AO)

[5] 5 Things, Part 5

  • Execute one of the 5 things at each cone
  • 25 reps, all on a 1 count
  • When you finish the last cone, mosey back to the AO

[ Mary ]

SWS — Stretching With Steam

[ COT ]

  • # off — 15
  • Name o Rama
  • FNGs — 0
  • BOM — 5 Things, 15 Minutes, 5 Months
  • 3 points
  • Last Tuesday I shared some of the things I’ve struggled with so far this year.
  • Today during the workout we did the same 5 things over and over, and just increased the intensity a little.

Here’s point #1 — pick 5 things you’ve done over and over so far this year, and re-evaluate.

Here’s Point #2 — These are 5 things that I am going to be focusing in on for the rest of the year and would like to invite you into as well. Maybe some of these will apply to you and maybe some won’t and that’s okay, you can modify as needed.

(1) Pray

  • Go there, faster

(2) Read a chapter a day

  • Doesn’t matter what it is

(3) Write down something you learned

  • Write it down, jot it down in your notes app or on your phone

(4) Intentional silence

  • This year’s been loud so far. Not in a negative way necessarily, but in a lot going on kind of way

(5) HABITs

  • Honesty (It requires honesty)
  • Availability (Are you available?)
  • Becoming (The Becoming process)
  • Intentional (Purposeful)
  • Time (Non-renewable resource)

Here’s Point #3 — 15 minutes is about 1% of your day

  • Out of the 5, what are your core 3 for the rest of the year, that you can dedicate 1% of your day to
  • Or choose your own (5 total —> 3 daily, 2 weekly)

Peter Cottontail

THE SCENE: Humid and calm
F3 WELCOME & DISCLAIMER: The usual
WARM-O-RAMA:
20 SSH 4 count IC, 10 baby arm circles front and back IC, lil’ bit of this and that, Michael Phelps, 10 tempo squats IC, 15 Grady Corns

THA-THANG:

Mosey to the Smokehouse for a CMU and off to the rock wall
15 minutes of Redrum
10 uphill murder bunnies
10 blockees at the pavillion
Rifle carry back to the rocks
Walk to basketball court with bicep curls
Sideline to Sideline Karaoke 8x (out =1, in = 1), plank until 6
15 overhead tricep extensions
Sideline to Sideline Hillbilly walkers 6x (out =1, in = 1), rest
15 Russian swings
Bear Crawl 2x out = 1/back = 1, rest
LBCs 20x
Alt Lunges 2x out = 1/back = 1
10 merkins

COUNT-OFF & NAME-O-RAMA:

12 HIMS, Welcome FNG “Clippy”

CIRCLE OF TRUST/BOM:

Just because your trash, doesn’t mean you aren’t capable of great things.  Remember, it’s garbage CAN, not garbage cannot

  • There’s always work to do to get better physically, emotionally, mentally, faithfully

MOLESKIN:

Coffeeteria!  Thanks Stripped and Ribbed!  Will need to break out music for my next Q so I make sure I talk louder for the PAX.  My bad fellas.

ANNOUNCEMENTS:

Convergence July 2

PRAYER REQUESTS:

Ribbed’s family and Blindside’s dissertation