F3 Knoxville

Tag: Tank

A Thumb on the Scale

THE SCENE: 68, clear, and smelling sweetly of honeysuckles.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
10x Hindurkins IC
Outhouse Run
8x Al Gore Tuck Jump
15x 4ct Crab Kicks

THA-THANG:
Mosey up to the upper parking lot at the top of Baby Everest.
A balance is set up there, so fill one side with some number of stones.
Gather at the bottom of the hill, each man does 15 reps of one exercise, then takes one stone up the hill to the balance, then mosey down the long way.
Once the balance tips, all the PAX move on to the next exercise.

Exercises:
Merkins
Star Jacks
Decline Dry Docks
4-ct Mountain climbers
4-ct Hello Dolly
Burpees! (10 instead of 15)

MARY:
10x 4ct LBC
15x 4ct Left/Right LBC
25x 4ct Flutter Kicks.
15x 4ct Monkey Humpers
Just a few seconds of shoulder taps to close it out.

COUNT-OFF & NAME-O-RAMA
8x HIMs this morning
CIRCLE OF TRUST/BOM:
In life, we have a lot of things that we have to try to keep in balance.  Work/home, food/exercise, cost/benefit, etc.  But there’s one area in which, there’s no way to pile enough on one side to balance the other, and that’s the sin/righteousness balance.  No matter how much good we try to do, there’s nothing we can do in our own strength to tip that balance in our favor.  Titus 3:5 says, “Not by works of righteousness which we have done, but according to his mercy he saved us, by the washing of regeneration, and renewing of the Holy Ghost”.  He put His thumb on the scale when he sent His Son to take the penalty for our sin through His death.
MOLESKIN:
My precision calculation of the number of stones to put in the balance ended up a little high.  But that’s OK, as someone decided to accelerate the filling of the other side by a bit.  Ended up adding burpees at the end, so it all worked for the best!.
ANNOUNCEMENTS:
Hardship Hill is THIS WEEKEND!  Can’t wait!  .

Tenzies

THE SCENE: Warm about 70 degrees. Pollen is everywhere.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, 10 odd count merkins, 5 Cherry Pickers

THA-THANG:
Do 10 of each exercise at each cone along the big loop.

  • Inch worms
  • Smurf jacks
  • One arm up planks
  • diamond mericans
  • 10 sec one legged stands
  • Run to top of hill at restaurant
  • Burpees
  • Squats
  • Reg mericans
  • squat jumps
  • wide mericans
  • bobby hurleys
  • iron mikes
  • shoulder tap mericans
  • lunges

Flutter kicks x 30 till 6 joins then Mosey to AO
MARY:
Ring of fire-leg lifts x3
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Talked about example of doing a mud race with my wife and being too self centered and wanting to run it and do it fast. My wife is not in the shape I’m in and really struggled. I got irritated and she could sense it and along with the fact we got there late and she hates the shape that she is in, ended up having a small panic attack. It litterly took that for my dumb ass to figure out that the day was not about me running a race but about spending time with my wife and the mother of my children.

so…..when you spend time with your family, BE THERE for them mentally as well.
MOLESKIN:
Good chatter this morning and some new guys are adding some good energy to the PAX
ANNOUNCEMENTS:
Hardship Hill, prayers for Tanks wife

Fear the Lord

THE SCENE:

68 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick mosie around the outhouse

SSH x20 IC
Cherry Pickers x10 IC
Some o’ this, Some o’ that
THA-THANG:

Tre UP! Get a CMU and a pair of rocks

FEAR THE LORD (Dora Exercise)

Partner 1: rock/CMU exercise

Partner 2: run to the hill

Partner 3: Hill exercise

Rock exercises: 200 total each

Flys (2 rocks)
External rotation curls (2 rocks)
ABCs (Alphabet x6)
Rows (big rock)

Tricep extensions
Hello Dolly
Elf on the shelf (lift, reach across overhead)

Lazy Boy Curls (palm up grip)
Overhead Press
Reverse crunches
Dry docks

Hill exercises: 20 each
Wide Merkins
Imperial Walkers
Squats
Derkins
OPP (one armed pickle pounder)
Mountie Squats (toes out)

MARY:
Didn’t we do enough during the beatdown?
COUNT-OFF & NAME-O-RAMA
Tank,  shooter, Tweety, Bowflex, Butters, Frosty, Bartman, Farva, Fluteloop, I-beam, Respect, Snitch, Wagon Wheel, Booger, Laettner,  Abacus, Detention, Woodshack, Deadhead, Ribbed, Podium, LA-Z-Boy, Waxjob, Smoker
CIRCLE OF TRUST/BOM:

I have a colleague w/ wisdom and maturity issues. Started praying about him, and then for him to develop more maturity and wisdom. God chuckled at me. “It takes one to know one, my boy! Don’t you remember when this was you?”

Immediately I had the words of Proverbs 9 in my head. The fear of the Lord is the BEGINNING of wisdom.

I do remember, because it wasn’t too long ago and I consistently fail in these same things. The fear of the Lord is the BEGINNING of wisdom.

I don’t know where the end is, but the beginning of wisdom is fearing the Lord. This isn’t about being terrified or feeling guilt and shame for our wrong doing. This is about recognizing the natural order of things and in whose world we are living. Recognizing whose children we interact with every day and just how much He loves us…AND them! We are loved as sons, but we bear the responsibility to carry that name!

We all think we’re football experts. We’ll talk for hours about what needs to change. We’ll tweet endlessly, and even call into radio shows to second guess decisions. But none of us would walk into Jeremy Pruitt’s office and presume to tell him what he needs to do or how he could do it better. Why? ‘cuz that’s his world and we KNOW we don’t belong in charge of it.

Apply the same to God. You are not in control of half of what you think you are, and you mismanage most of what you are in control when you do it under your own steam. Recognize whose you are and in whose land you live…change that perspective and you’ll see some new wisdom come your way.

“The fear of the Lord is the beginning of wisdom, and the knowledge of the Holy One is insight. For by me your days will be multiplied, and years will be added to your life. If you are wise, you are wise for yourself; if you scoff, you alone will bear it.”
‭‭Proverbs‬ ‭9:10-12‬ ‭ESV‬‬
http://bible.com/59/pro.9.10-12.esv MOLESKIN:
This was a tough workout, but a pretty fun one. Lots of mumble chatter and sore muscles. I was proud of the men.

ANNOUNCEMENTS:
Hardship Hill registration is full!

Around and around we go

THE SCENE: cool and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 laps around the parking lot
  • windmills
  • rockettes
  • tempo squats
  • tempo merkins

THA-THANG:
4 corners – increasing #’s for each of the below exercises 5, 10, 15 and 20 followed by running up the hill w/2 burpees at the top

  • wide merkins
  • LBC
  • CDD
  • squats
  • narrow merkins
  • iron mikes
  • flutter kicks
  • narrow squats
  • hello dolly
  • diamond merkins

merkin/bear crawl across parking lot and lunge back with a twist at each lunge

COUNT-OFF & NAME-O-RAMA
20 PAX
CIRCLE OF TRUST/BOM:
own what you need to own.  Don’t do a non-apology apology.  Be honest and transparent with people.  Have integrity and admit when you’ve messed up.  we all mess up and will again.  don’t be too big to ask for forgiveness

Mayday

THE SCENE: Beautiful morning. Clear and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA 
SSH X29,

Mosey Around outhouse

Cherry pickers x5
Tha Thang
Partner up, mosey with 1 CMU per duo up towards boats
Stop at 1/2 way at guardrail
Dora:
100 declines
150 CMU squats
200 presses
While partner runs up to top and back (60+ yards)
Mosey to boat
One partner runs to light pole with CMU
while other does burpees. Partner 1 runs back and tags partner 2 and both run to CMU. Repeat switching partners each time.
 10 burpees OYO
At steps:
Stand beside each other.  15 squats total passing CMU each time. Repeat but switch sides. For total of 30.
Run up to rock at restaurant
Repeat x3
 10 burpees OYO
Return back towards AO stopping at each light pole as before but doing LBCs.
Mosey To guardrail again for mini Dora 100 merkins while partner runs to top again
 20 incline merkins on guardrail
mosey to AO for 35 Flutterkicks
COT 12 Pax
BOM
 Story from Rabbi Abraham Twerski

“‘Young man. Why are you eating that fish?’ The young mans says, ‘Because I love fish.’ He says, ‘Oh. You love the fish. That’s why you took it out of the water and killed it and boiled it.’ He says, ‘Don’t tell me you love the fish. You love yourself, and because the fish tastes good to you; therefore, you took it out of the water and killed it and boiled it.’

“So much of what is love is fish love. Young couple falls in love. Young man and young woman fall in love. What does that mean? That means that he saw in this woman someone who he felt could provide him with all of his physical and emotional needs, and she felt in this man somebody she feels that she can write, that was love, but each one is looking out for their own needs. It’s not love for the other. The other person becomes a vehicle for my gratification.

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“Too much of what is called love is fish love. An external love is not on what I’m going to get but I’m going to give. We had an ethicist rabbi Dessler, who said, ‘People make a serious mistake in thinking that you give to those whom you love, and the real answer is you love those to whom you give.’

His point is if I give something to you, I’ve invested myself in you. Since self-love is a given, everybody loves themselves, now that part of me has become in you, there’s part of me in you that I love. True love is a love of giving, not a love of receiving.’

MOLESKIN:
Not a lot of chatter this morning, I’m assuming that means it was a good workout?…
ANNOUNCEMENTS:
Prayers for families struggling, praise for friends marriage issues on right road