F3 Knoxville

Tag: Switchgrass

Garbage

THE SCENE: I didn’t even look. Probably 70. Felt like 100.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap of park including 20 & 20 at school parking lot.
THA-THANG:

Mosey to base of Lover’s.

11’s

Start with 10 coffin sit-ups and 10 4 count plank jacks at the bottom. Bernie up for 1 ruck burpee and 1 mr. spectacular. Circle back down to continue. We did about half before I called it for time. So much to do!

Mosey to field across bridge

15 thrusters

Lt dan across 2 lunges 1 squat

15 wide merkins

Army crawl back and repeat x 5

MARY:
Flutters w/ ruck overhead x 25 4-count IC

Ruck hammers x 30

ATMs

COUNT-OFF & NAME-O-RAMA
13 Strong Brothers

CIRCLE OF TRUST/BOM:

We tend to make judgements about people based on our preconceived notions of who a black person a trans person a Muslim person any person is. Why do we do this? What is the point? Why can’t we just love and accept who people are?

John 15:17 says

“This is my command: Love each other.”

1 John 4:8 says

“But anyone who does not love does not know God, for God is love.”

As someone relatively on the outside of religion, when I hear the hateful words coming from leaders and others who claim to be godly, it makes me think I don’t want any part of religion. So I plead with you who do proselytize your faith to set a better example. The example of Christ to love everyone.

MOLESKIN:
I had about 5 hours of work for us. I’ll tuck the rest away for another day. ANNOUNCEMENTS:
June 16 – Beer Mile at Moses’ house in the evening.

Murph this Sunday at Bomb Shelter 630 am.

Hot and Heavy

THE SCENE:  Sunny and hot, temp in upper 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Mountain Climbers, 10 Windmills, 20 Calf Raises, Little of This and Little of That
THA-THANG:
Mosey to stop sign at northeast corner of Admin Bldg.  20 Merkins.  20 Box Cutters.

Mosey to little road/driveway that leads to northern side of Admin Bldg.  Partner up.  Doras with partner running to end of driveway and back while other partner does exercises.  Then partners switch.  We will do these exercises:

  • 200 Baby Crunches
  • 150 Squats
  • 100 Diamond Merkins
  • 100 Big Boys

Mosey to bottom of dragon tail.  We will do Route 66 up the dragon tail until we reach area where trail meets other trail.  The first to top sweeps others back to bottom.  These will be the exercises we do:

  •  Carolina Drydocks
  •  Imperial Walkers (4 count)
  •  Plank Reaches (reaching with each hand)
  •  Dive Bombers

Mosey to stop sign at northeast corner of Admin Bldg.  20 Hello Dollies in cadence.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Ten men including an FNG who we brought in as a Flying EH:  Bill Barton whom we named “Ticker.”
CIRCLE OF TRUST/BOM:

Henry Nouwen in his book, Gracias, states that there is “a ministry that I keep losing, although I am constantly called back to it.  It is the vision that ministry means first of all searching for God where people are lost, confused, broken and poor.  Often I have gone to such people to bring them back to God, to the sacraments, to the church.  But that is acting and living as if God is where I am, and as if my first task is to bring others to my place.  When, however, God is with the poor and marginalized, then I have to dare to go there, live there, and find them there.  I now realize that I can be with people without having to make them think my thoughts and say my words.  I can be free to listen and slowly to discern where God shows his merciful face to me.”

We, as believers in God, in our attempt to “save” others are sometimes guilty of trying to convince people to think our thoughts, to live as we do.  We need to realize that God is already there with these people, already working with them.  We need to see God in them.  By being with them, joining them, finding God in them, they will not only see God in us but God within themselves.  Then they can more fully believe in God as we desire them to do.

 

Brickyard Beatdown

THE SCENE:  75 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpees

Windmills 10

2 Burpees

SSH 10

4 Burpees

Merkins 10

6 Burpees

Tempo Squats 10

8 Burpees

Little This and that Arms, Little This and That Legs

10 Burpees

THA-THANG:

  • Brickyard Bear Crawl to 7
  • Mosey to the skate park, Rotate Stations, 20 Step ups, 20 Leg Raises, 10 Leg raise BBS, 20 Knee to Chest
  • Mosey to Splash Pad Battle Buddy, 10 Inverted Merkins,
  • Mosey to Carwash, ATM
  • Mosey to Bank, Burpee Broad Jump
  • Mosey to the Back lot, 4 cones
  • Broken Wheel Barrel  battle buddy, L arm, R arm, merkin 20 yds swap come back  take a lap
  • Lunges 20  take a lap
  • Merkins 20 take a lap
  • BBS 20 take a lap
  • Mosey to Front lot, up against the school, 10 Inverted Merkins
  • Mosey to the A/O

MARY:
Flutter kicks 30

Capt Thor 20

Tempo Merkins 10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Golden Rule!  Remember it, act it, coach it, live it
MOLESKIN:

ANNOUNCEMENTS

What is Your Favorite Flavor of Merkin?

  • THE SCENE: Muggy Morning
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Side straddle hop, A little this and that, balancing act, cherry pickers
    THA-THANG:
  • 70X Torque Twisters
  • Merkin walk across Powell High parking lot.
  • 10 flavors of merkin (regular, dry-dock, plank, close, knuckle, diamond, tempo, plyometric, reach, dive bomber) 10X
  • zig zag from cone Bernie style, then at each cone pick the flavor of merkin (10X, 20 minutes)
  • During zig zag  everyone got on the podium to workout with the CMU and kettle bells.  The podium should always be busy!
  • Ring of fire with big boy sit-ups

COUNT OFF AND NAME-0-RAMA

12 guys with stronger lifting ability.

CIRCLE OF TRUST/BOM:
Faith in action.
Like Father Abraham: left family and friends, start a new a career, move to unknown land, waited on a promised son, believed in promises by a God who is creator of the universe

Greatest Act- called to sacrifice his promised son on faith that he waited a lifetime for.

Don’t give up hope on your faith.  The promises and dreams we realize for our loved ones and friends is nearer than you think.  If not please know the process is making your faith stronger.  (Just ask the boys who can merkin walk.)

MOLESKIN:
Everybody got on the podium. No losers here. All champs.

Fist-full

THE SCENE: Sunny and warm, temp in low 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Twisters, 10 Windmills, 10 Cherry Pickers, 10 Tempo Merkins
THA-THANG:
Mosey to stop sign at southeast corner of Admin Bldg.  20 American Hammers

Mosey down hill by road east of Admin Bldg and below stairs that lead down from road.  We will do Doras.  Partner one runs up hill, then up stairs to road.  Partner one does 10 Merkins then runs back down stairs and down hill.  Meanwhile partner two is exercising.  Then partners switch places.  The partners together will do the following exercises at bottom of hill:

  • 250 Baby Crunches
  • 200 Squats
  • 100 Big Boy Situps

Mosey to stop sign at northeast corner of admin bldg.  20 American Hammers

Mosey to trail coming off lower northeast end parking lot.  We will bear crawl distance of one light then run for distance of four more lights.  We will repeat this procedure until we get to entry road at Northern gate of park.

Mosey across street and for short distance until we hit grass at bottom of Roadshow Run.  20 American Hammers

Mosey up Roadshow Run to road north of Admin Bldg.  Do Baby Crunches until all men arrive.

Mosey to Rock Pile.  Each man grabs boulder.  We will do the following exercises, with boulders, in cadence:

  • 25 Overhead Lifts
  • 25 Curls
  • 25 Rows
  • We then run down summit of Mt. Everest to grove of trees.  We do five burpees and run back up to rock pile.
  • Rinse and repeat the lifts, curls and rows.

Drop rocks in pile and mosey back to AO.
COUNT-OFF & NAME-O-RAMA
Five men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Recently saw Beautiful/The Carole King Musical and was inspired by it.  First, was amazed at how many hit songs she wrote BEFORE she created her famous Tapestry Album.  These hits were sung by other artists.  For most of the songs, she wrote the music while her husband at the time, Gerry Goffin, wrote the lyrics.  These songs, many of which hit no 1, included Locomotion, Up on the Roof, One Fine Day, I’m Into Something Good, Pleasant Valley Sunday and Natural Woman.  Carole King was not confident in her own voice.  Others, such as James Taylor, had to encourage her to sing her own music.  After her divorce from Gerry Goffin, she did start to create albums where she sang.  This woman, who was afraid to sing on her own, created the famous Tapestry album.  It not only was voted the best album of the year, it included the best song of the year “It’s Too Late” and had a song on it that James Taylor made a number one hit “You’ve Got a Friend.”  Also, this woman who felt she didn’t have a good enough voice became female vocalist of the year.

Sometimes we fail to see how much talent we have.  I look at the men in our PAX and I see amazing talent.  That talent comes in athleticism, in a personal connection with others, in a willingness to grow, in a capability of being true influences in our community.  We may not see it.  But a great thing about F3 is that your brothers do see it.  In F3 we encourage each other, help each other.  This leads to a greater belief in ourselves and how we can help our community.  Who knows what you are capable of – what each one of us are capable of!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
May 19 – the Big Event!!!