F3 Knoxville

Tag: Waffle House

This Is 2020 (Without Hugh Downs and Barbara Walters)

THE SCENE: Rainy, low to mid 50s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, baby arm circles forward x 20, baby arm circles backward x 20, 20-second plank, Pilates push-ups x 20 (10 each leg – merkins with left leg raised up x 10 followed by merkins with right leg raised up x 10), tempo squats x 20

THA-THANG:
Mosey to CMU pile via the Dragon’s Tail stopping at each light pole to do an exercise x 20 reps – alternating between merkins and squats

Pickup a CMU and mosey to the pavilon

CMU curls x 20 followed by 20-second recovery, rinse and repeat for 4 rounds (80 total reps)

Mosey to Crawdad’s Yoga Studio

Carolina dry docks x 20 followed by 20-second recovery, rinse and repeat for 4 rounds (80 total reps)

Mosey back to pavilon for table rows using the same reps and recovery as before

Mosey back to the yoga studio for flutter kicks, same schedule

Mosey back to the pavilon for CMU overhead presses, same schedule

Mosey back to the yoga studio for more Pilates push-ups, same schedule – Cheatsheet and Crawdad started singing the Hokey Pokey Song and dubbed the Pilates push-ups the “Hokey Pokeys”

Mosey back to the pavilon, pick up the CMUs and mosey to the CMU pile to return them

Mosey to Cardiac with just a few minutes to spare, so we only had time for one run up Cardiac and to the AO without stopping for any exercises

MARY:
We ran out of time for Mary, but we did get some ab work in during the workout

COUNT-OFF & NAME-O-RAMA
13 HIMs getting better in the rain on the first Saturday workout at the Asylum in 2020

Veggie was here, but he is not in the group, so I couldn’t tag him.

CIRCLE OF TRUST/BOM:
It is a new year and a new decade and no one knows what it holds.  It could be the year that someone is added to your life, or it could be the year that someone is taken away.  It could be the year of the promotion, or it could be the year of the demotion.  It could be the year of kindergarten, or it could be the year of graduation.  It could be the year of the big win, or it could be the year of the big loss.  Regardless, you don’t need a resolution, you need a constitution, a foundation.  On a big scale, it should be God, your family, your friends, etc.  But, it can be anything that grounds you.  It can even be as simple as the F3 workouts.  The asphalt, concrete, and grass do not change, and they are always there waiting for you whether you have a good day/week or a bad day/week.  They are checkpoints after good times or bad and before whatever lies ahead.  If nothing else, start there and build.  Have a good new year but not just for what good fortunes may come your way during the year but based on what you keep your eye on and focus on while the year goes by

MOLESKIN:
Prayers for Pinto, Flashback 2, Lady Tank, Cheatsheet’s family, Lady Junk, and Veggie going back for another semester of college
ANNOUNCEMENTS:
Party at Tank’s house on 1/10

Still need money for pull up bars for the Dog Pound

Struck Down But Not Destroyed

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers (four count), 10 Cherry Pickers, 10 Rockettes, 10 Baby Arm Circles Forward and 10 Backward
THA-THANG:
Get Bricks out of Truck.  Mosey Across Street to Trail that meanders to gate at Lyons Bend.  We will run with bricks for five lights then do 5 Mini-Man-Makers, 10 Jump Squats, 20 Squats and 25 Wings Up (still holding bricks).  Those getting finished first run in place with bricks.  We will then run for five more lights doing same exercises when stopping but with 25 Wings Out (instead of Wings up).  We will then run five more lights doing same exercises but with 25 Wings Down.  Next, five more but with 25 Overhead Presses.  Finally we will run for five more lights and do same exercises but with 25 Rows.  We will then mosey on roadway back toward AO.  However, we will stop in lowest parking lot on way back to bear crawls to inlets with bricks.  Finally, mosey back to AO and drop off bricks.

Mosey through entrance way of northern ball fields and go to northernmost ball field.  We will number off into two teams.  One team starts at home plate and the other team starts at second base.  We will do relay race with each man running around bases before next man starts.

Mosey to striped field in outfield.  We will do suicides running to each line and back to start but doing 15 Baby
Crunches each time we come back.  Those who finish suicides first will alternate between 10 Big Boys and 10 Merkins until everyone is back.

Mosey to pavilion.  We will alternate between 25 Picnic Table Pull-ups and 25 Bench Dips. Next we will do 20 of each, then 15 of each, then 10 of each, and, finally, 5 of each.

Mosey past pitching cages at Northern Ball Fields to Cardiac Hill.  We will run up the hill stopping to the following exercises at the following locations:

  • Curve 1:  25 American Hammers (four count)
  • Curve 2:  25 Hello Dollies (four count)
  • Curve 3:  25 Decline Merkins
  • Benches:  25 Bench Dips

Mosey to CMU Pile.  We will break into teams of two each for Doras.  While one man Bernie’s to curb and sprints back, the other works on the exercises, then each man switches.  Teams will do the following exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Bell Ringers
  • 100 Rows

Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
10 men, no FNGs.
CIRCLE OF TRUST/BOM:

2 Corinthians 4:8-11

“We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body. For we who are alive are always being given over to death for Jesus’ sake, so that his life may be revealed in our mortal body.”

As the year of 2019 comes to a close, I have been thinking about our brother, Pinto.  This has not been an easy year for him.  As you know, he had a major heart attack at the start of the year.  His mother died later in the year.  He began to cope with exhaustion and significant weight loss and weakening of the bones that led to a break in his back and tear in his rib cage.  He found out that multiple myeloma, a disease that causes cancer cells to accumulate in the bone marrow, was causing his bone weakness, weight loss and exhaustion.  Pinto is now undergoing chemotherapy and may have to receive stem cell therapy.  All of this has certainly given him pause to think about life in ways that we usually do not slow down to do.  As he told me at UT Hospital after he was diagnosed, “Lily, don’t take the chance to exercise with your F3 brothers for granted.  It is a blessing to be able to do so.”

Pinto was willing to admit anxiety in facing his treatment for multiple myeloma.  He is not only facing difficult treatment that can lead to sickness and exhaustion – he is facing his own mortality.  That can be a horrifying task.  But, as I think of our brother, I also think about the armor he has for his fight.

Pinto has the knowledge that he has loved his family strongly.  He is a wonderful father.  I remember the time he wanted to make sure who the hell my wife, Jan, and I were when we invited his daughter, Molly, to a Children’s Hospital Event where families stayed at a local hotel.  Fortunately, his wife already knew Jan well (and had met me a number of times) and after finding out we were alright people, he allowed Molly to go with us.  But Pinto was going to make doggone sure his little girl was going to be safe.  I think of Pinto’s relationship with Hooker, the strong bond between father and son, how much pride he takes in Hooker and who Hooker has become (as well as in Molly and who she has become)  And, I think of the powerful love Pinto has for his wife, Tessa.  That love was particularly poignant that day I saw them both in the hospital.  Both of them were exhausted, Lee from recent back surgery and Tessa from the sleepless nights by his side in the hospital.  The power of their love was tangible.

Pinto also has the armor of his relationship with God.  He believes in God and knows that God will be with him no matter where the journey with multiple myeloma takes him.  Gents, how many of us have truly faced death square in the face?  When we do, will we have what Pinto has?  I know that Lee Gentry wants to beat this cancer, to live on to enjoy life with his granddaughter (Hooker’s future child) that is due in May.  I think he will.  Yet, even if that were not the case, Pinto knows where he will go when he breathes his last breath here on earth.  That has to be comforting.  He knows that life goes beyond these fragile moments here.  He has a Father in Heaven who will never abandon him and will take him Home when his days here are gone.

Finally, when I consider my friend, Lee Gentry, I know that whenever his final day comes (which will probably be after mine since I am older than he is), Christ’s life will be revealed in Lee’s mortal body.  Because Pinto, Lee Gentry, though hard pressed by cancer and persecuted from every side is living the kind of life that God wants him to live.  He will be the first to tell you that he has had and will continue to have his human moments of doubt and anger.  But, he strives for more and seeks God in doing so.  And, in so doing, he reveals the love of Christ.

So, as 2019 comes to a close, I not only pray for Pinto’s health but I give thanks for his presence in our lives.

MOLESKIN:
Prayers for our brother, Pinto, and his family.  Prayers for Ed, cousin of Curveball, who died yesterday.  Prayers for Ed’s family.
ANNOUNCEMENTS:
Polar Bear Plunge on New Year’s Day and 2nd F party (wives or partners only, no children) at Tank’s home on Friday, January 3.

The Never Ending VQ

THE SCENE: Clear and Sub-zero (for those who understand Celsius)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Knocked off the chill with 20 SSH on 4ct (IC); 30 Grady Corns (IC); 5 Burpees (OYO); 10 Hello Dolly’s on 4ct (IC)

THA-THANG:

Mosey down to the Pavilion for some 11’s (Table Rows with a jog over to the cloud for Box Jumps/Step Ups); LBC’s while we waited for 6 to roll up.  Great mumble chatter turned to cold huffing and puffing quickly.

Mosey back up the hill to the CMU station to distribute the goods.  Spread out on baseline near ball field with battle buddies to embark on a Brick Relay (in the absence of @Bunny… “it was a race!”).  HIM1 carried 2 CMU’s as fast as possible across lot to other baseline while HIM2 planked with anticipation.  HIM1 sprinted back to relieve HIM2.  HIM2 sprinted to other side to retrieve both CMU’s and return them to original baseline.  Rinse and repeat 3 more times (round 2 SSH for waiting HIM; round 3 squats; round 4 plank). LBC’s while we waited for 6 to roll up.

After brief recovery… Brick Brigade along baseline starting in CMU station corner.  5 CMU’s were passed down the line with an overhead press during each handoff to the next HIM.  Indian run to the front of the line where each HIM added 10 Merkins before joining the rest of the waiting PAX in squats.  Made it all the way across the lot to claim Victory for a brief recovery.  Repeated back across the lot for a second round.  Changed out squats for SSH’s for waiting PAX.

After stowing the CMU’s in their natural habitat… mosey over to far corner for some flutter kicks on 4ct (IC); Detecting @Coolio spying his watch, steered PAX on mosey past AO (leading him to think COT must be close) and headed up Baby Cardiac Hill for a Burpee at the top; mosey back to AO for fake wrap up with some Mary time.  Pushed through 30 American Hammers (IC) led by @Coolio followed by 15 Hello Dolly’s on 4ct (IC).

Convinced it was over… PAX mosey to far corner for Monkey Humpers (IC) led by @Code Brown.  Mosey to CMU corner for some Pickle Pounders (IC) led by @Gibbler.  Mosey to far corner to “cheerfully” complete some SSH on 4ct (IC) led by @Pom Pom.  Mosey back to AO for some Cherry Pickers to finish up.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 2:11 “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”

In the middle of their mundane, the shepherds had a divine interruption of good news.  The announcement of Jesus birth was not only a miraculous moment but the culmination of something planned for hundreds of years (see Isaiah 53).  Jesus came not just to be a carpenter or an inspirational leader, but He came to die in our place.  He came to be our Savior.  Philippians 2 speaks of His step out of divinity into humanity with humility.

Finished with a reminder of a very familiar verse and it’s lesser known neighbor… John 3:16 “For God so loved the world, that He gave his only Son, that whoever believes in Him may have eternal life.”  But keep on reading… John 3:17 “For God did not send his Son into the world to condemn the world, but in order that the world might be saved through Him.”

MOLESKIN:
This was my VQ!

ANNOUNCEMENTS:
Important reminder to always keep a cell phone with the PAX during workouts in case of medical emergency.  (followed by wise-cracks from @Coolio toward HIMs deserving of RESPECT)

Round and Around

THE SCENE: In between rain showers.  Around 60 degrees and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with 20 SSH on 4ct, Thai fighters x8 F and R, Cherry Pickers x8, Stretch R over L and L over R, Tempo Merkins
THA-THANG:
Pick out CMU and mosey to Circus Maximus.

Round 1: 25 Rep of:

  • Curl
  • OH Press
  • Block Merkin
  • Block to Chin

2 Laps

Round 2: 25 Rep of:

  • Squat
  • Walk Lunge
  • Calf Raise
  • Al Gore with block

2 Laps

Round 3: 25 Rep of:

  • 4ct Flutter
  • American HAMMER
  • LBC
  • 4ct Mt Climber

2 Laps

Rain came so we moseyed to pavilion:

Finish with a few more rounds with no mosey and 50 4ct OH claps and 50 4ct Seal claps

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Just a charge to reach out to those around us who might be unbelievers.  We are Christ’s example and sometimes the only example of what a Christian should look like to some people.  Be aware of that.
MOLESKIN:
I
ANNOUNCEMENTS:
I

Majestic Yet Close

THE SCENE: Cloudy, temp in mid-forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
25 Side Straddle Hops, 31 Brady Corns, 10 Rockettes, 7 Baby Arm Circles Forward, 7 Wide Arm Circles Forward, 7 Baby Arm Circles Backward, 7 Wide Arm Circles Backward, 10 Cherry Pickers.

Divide into two teams.  Mosey to CMU Pile.  Each team grabs one CMU.  Each team can divide among the men in terms of carrying the CMU through various moseys.

Mosey to the parking lot south of northern ball fields that has scenic island in middle of the lot.  There will be one cone placed on either side of the parking lot.  Each team must accomplish the exercises listed at each cone.  They can divide up the exercises among the team members in any way they chose (e.g., have one man take each exercise or divide all exercises among the men on the team).  Once the exercises are completed by the team, one man from the team runs with the CMU to the next cone while other team members race ahead of him to start the exercises at the next cone.  Once those exercises are completed by the team, a new team member takes the CMU back to the first cone.  The team does those exercises again.  This cycle continues until every man on the team has carried the cone one time.  The following are the exercises to be performed at each cone:

  • Cone 1:  30 Burpees, 50 Plank Jacks, 50 Merkins, 50 Big Boy Sit-Ups, 50 Shoulder Taps (both shoulders = 1) 50 Overhead Presses with CMU
  • Cone 2:  30 Mountain Climbers (four count), 50 Iron Mikes (both legs = 1), 50 Jump Squats, 50 Dive Bombers, 50 Hello Dollies, 50 Curls with CMU.

Mosey to beginning of Serpentine Sidewalk where it intersects with street.  Each team will still carry their CMU.  We will do 14’s on Serpentine Sidewalk until it reaches the perimeter trail. We will lunge for one light then run for four light, repeating that sequence until we reach the perimeter trail.  We will then, as a group, do 20 Imperial Walkers (four count).

Mosey to beginning of cardiac hill, each team carrying CMU.  We will go up cardiac hill doing the following exercises at the following areas:

  • Corner 1: 20 American Hammers (four count)
  • Corner 2: 20 Leg Kicks (four count)
  • Corner 3: 20 Decline Merkins
  • Benches:  20 Bench Lifts

Mosey to CMU pile.  Drop off CMU’s.  Mosey to Pavilion.  We will do elevens starting with one Picnic Table Pull Up and ten Box Jumps.  We will then do a one minute squat with backs against wall.  Next, we will do sevens starting with one decline merkin and six bench lifts.

Mosey back to AO sprinting up mini-cardiac.

MARY:

Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

1 Chronicles 29:11  Yours, O Lord, is the greatness and the power and the glory and the victory and the majesty, for all that is in the heavens and in the earth is yours. Yours is the kingdom, O Lord, and you are exalted as head above all.

I sometimes consider God’s majesty and it is awe-inspiring.  This creation of His, the expansiveness of it, the fact that our galaxy is a mere spec amidst other galaxies, the infinity of space and of time.  We look with our most powerful telescopes to incredible distances and God has created this and so much more.  When one considers God from this perspective He is certainly powerful but also may seem distance.  There’s that song by Julie Gold that Bette Midler made popular:  God is Watching Us From a Distance.  It is good to think of a God who has created this world, who sees all, who is in control of everything.

But it is also good to know that God is close.  God is not only ever powerful, He is ever present.  I can dig down into the rich, deep earth, cup it in my hands and smell God’s presence.  I can pluck a daffodil and examine it in minute detail, knowing God is present in every cell.  We have a God who is close.  We have a God who wants us to know Him.  God whispers in our ear and says, guess what, you are mine.  He whispers in your ear and says, Ratchet, I know every hair on your head.  He whispers, Abscess, talk to me, give me your heartache and give me your joy.  He whispers, Crawdad, I was there the day you were born and will be with you always.  We are each His creation and He loves each one of us.  We have an Amazing God.

Psalm 139: 1-6

O Lord, you have searched me and known me!
 You know when I sit down and when I rise up;
    you discern my thoughts from afar.
 You search out my path and my lying down
    and are acquainted with all my ways.
 Even before a word is on my tongue,
    behold, O Lord, you know it altogether.
 You hem me in, behind and before,
    and lay your hand upon me.
 Such knowledge is too wonderful for me;
    it is high; I cannot attain it.

MOLESKIN:
Prayers for Pinto, for Cheatsheet’s friend, and prayer of praise for Crawdad’s son, Carson.
ANNOUNCEMENTS:
Coffeeteria!