F3 Knoxville

Tag: Walt

The Magnificent 7 Doing 67

THE SCENE: Cool, about 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20.

LBAC x 10 (both ways)

Overhead claps x 27.
THA-THANG:

Partner up, because no soldiers should ever fight alone. We did a modified Dora, so here we go. While one partner does the exercise, the other partner will melungeon to the cones and back. Challenge: other than for the blockees, you will not set your block down.

  • Exercise 1 – Thrusters x 67.
  • Exercise 2 – CMU Big boys x 67.
  • Exercise 3 – Curls x 67.
  • Death round – Blockees x 67.
  • Rinse and repeat.
  • All pax completed one round and were deep in the second when recover was called.

MARY:
We worked right up until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For today’s workout, I wanted to honor Bill Barnfield, my wife’s grandfather. This past weekend, I preached the funeral of his wife of 67 years. Bill is a committed man. He served as a medic in the Korean War, and saw heavy action that he still can barely talk about. After returning from the war, he married, raised four kids, and worked, worshipped, and honored his family. In the last few years of her life, he served his wife in a way that should humble each of us. He loved, cherished, and served her even when the pandemic hastened here dementia, and she no longer knew who he was. He meant what he said in his vows, and he completed his mission of loving her until death do us part. I believe he got his commitment and grit from the example of his Savior, who also had a mission. Philippians 2:5-8 says, “Have this mind among yourselves, which is yours in Christ Jesus, who though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.” We ended on a challenge to examine where we needed to step up our commitment.
MOLESKIN:

ANNOUNCEMENTS:
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Poles in the Cold

THE SCENE: 25 degrees and breezy.  Misting off and on.  No breeze where we did the workout so that was nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, little baby arm circles, and then mosey across bridge behind softball field.
THA-THANG:
There are 10 light poles between the 2 bridges behind the softball fields.  We did a take on a suicide using these poles.  At each pole was an exercise the each HIM was to do to the next pole.  Once they reached the next pole they were to run back to the start are do all the exercises all over again until they got to a new pole/exercise.  Ended up modifying about half-way in to where you just ran to the new pole/exercise after going back to the start.  The exercises were (maybe in the correct order):

  1. lunges
  2. bear crawl
  3. broad jump
  4. crawl bear
  5. inch worm
  6. burpee broad jumps
  7. murder bunnies
  8. overhead carry
  9. redrum/ressurection bunnies

MARY:
Had no time for Mary
COUNT-OFF & NAME-O-RAMA
We did this thanks to Smuggler!
CIRCLE OF TRUST/BOM:
Monday was Martin Luther King Jr. Day so I’ve been reading his letter from Birmingham jail this week.  If you’ve not read or listened to this, I highly recommend it. It obviously addresses a lot of racial injustice, which we still need to hear today because it’s still happening!  He also makes many fantastic points that are just great for life in general.  I wanted to highlight a few that stuck out to me this week from the first half of the letter.

“But more basically, I am in Birmingham because injustice is here.”

He sought out areas of injustice and went there.  Are you where injustice is?  We often don’t like getting out of our comfort zones and injustice is definitely uncomfortable, even if you are not the victim of it.  I’m challenging us to find injustice and be there!

“Injustice anywhere is a threat to justice everywhere. We are caught in an inescapable network of mutuality, tied in a single garment of destiny. Whatever affects one directly, affects all indirectly.”

If you are part of something bigger than yourself then you are indirectly affected when others withing that bigger entity are affected.  Injustice impacts us all so we should all find ways to be part of the solution.

“In any nonviolent campaign there are four basic steps: collection of the facts to determine whether injustices exist; negotiation; self purification; and direct action.”

Steps 1 and 2 are so often and so easily skipped over.  If you are going to be a conduit for positive change, none of these steps can be skipped.

“we repeatedly asked ourselves: “Are you able to accept blows without retaliating?””

We can all stand to ask ourselves this each day.  This is very applicable to any relationship but especially those we are close to like our spouse.  Retaliation, typically with words, is often our instinct. Let’s work on training that out of our systems.

Go read or listen to his letter!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
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Tabata Time 1/19/22

THE SCENE: 30 Degrees and dry
F3 WELCOME & DISCLAIMER

Warm Up

  • LBAC’s Fwd/Bwd 4 ct x  10
  • Windmills 4 Ct x 10
  • Cherry Pickers 4ct x 10
  • Archer Squats 4ct x 10
  • Pulse Lunge 4ct x 5  Both Legs
  • High Knees 45 Seconds

Tha Thing

Tabata 45 Seconds on 15 Seconds off  (A,B,A,B) Format

1(A) Side Shuffle Merkin 2(A) Bobby Hurley
1(B) Dry Docks Chest tap 2(B) Lunge Left / Right
3(A) Mtn Climber 4(A) Jack Knife Crunches
3(B) Groiner 4(B) WW2
5(A) Sumo Squat 6(A) Peter Parker
5(B) Archer Squat 6(B) Toe Touch Plank
7(A) LBC’s 8(A) Leg Raise Squat
7(B) Good Morning 8(B) Getups

Mary

Bring Sally Up – Deconstructed Burpee (3 min 20 seconds)

1 Minute of LBC’s

COUNT-OFF & NAME-O-RAMA
Butterfingers, Baby Weight, Smuggler, Walt
CIRCLE OF TRUST/BOM:
“Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty… I have never in my life envied a human being who led an easy life. I have envied a great many people who led difficult lives and led them well.”
― Theodore Roosevelt

Hungry Hippo EMOM

THE SCENE: Cold and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop x10, Cherry Pickers x 10

THA-THANG:

Grab a bench a get started for the hungry hippo EMOM.

  • Dips x 20
  • Incline Press x 20
  • Squats x 20
  • Mtn Climbers x 20
  • +Mystery Workout
    • Mystery Cups….(15 Burpees, 10 Burpees, 15 Mtn Climber, 10 Merkins, 15 Bobby Hurley’s, 15 WW2’s, 10 2ct Peter Parkers, 45 Flutter Kick single ct, 30 SSH’s single ct)

EMOM 2 minutes Hippo Crawl to the middle of the court and grab a new solo cup with an exercise on the cup

MARY:
Hollow Hold 60 Seconds

COUNT-OFF & NAME-O-RAMA
Butterfingers & Walt!
CIRCLE OF TRUST/BOM:

The new year is here and by now we are already making those New Year’s Resolutions.  To help inspire you and make those choices a little easier I want to share a couple of quotes.

“Don’t ask yourself what the world needs. Ask yourself what makes you come alive and then go do that.  Because what the world needs is people who have come alive.” (As told to Gil Bailie by Howard Thurman)

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

-Theodore Roosevelt

In summary, I hope you each of you live this year with passion and enthusiasm, and find what makes you come alive.

 

That Time We Did Suicides with Dora

THE SCENE: Clear and cold enough for pants for most….but not for Butterfingers!  It was about 28 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops (4ct), little baby arm circles (10 4ct forward and backwards), 10 tempo squats, jogged around the park a bit
THA-THANG:
Doracides: partnered up alternated suicides on basketball court while other HIMs knocked out these exercises:

  • 100 Catalina wine mixers
  • 200 LBCs
  • 300 Squats
  • Rinse and Repeat when complete

MARY:
Everyone enjoyed the cherry pickers after the suicides.  Used remaining time for free stretching.
COUNT-OFF & NAME-O-RAMA
Smuggled, Butterfingers, Scoutmaster, Weebalow
CIRCLE OF TRUST/BOM:
My church just started a series on marriage so I’ve been reflecting on what it takes to have a good marriage.  It starts with time.  When it comes to time and our spouse, we fall into one of three camps:

  1. You can’t get enough of your spouse: this would commonly be thought of the infatuation or dating phase but I like to believe it does not have to be limited to that.  This is where you just want to be around your spouse as much as possible because of they joy you get from them
  2. You’re not getting enough of your spouse: This would be where you fill your life up with so much stuff/activities (some that matter very much like kids and others that do not…you fill in the blank) that you don’t have time for each other and you essentially become roommates
  3. You’ve had enough of your spouse: I’m sure you can imagine what this entails and you don’t want to be here.

We need to be investing in our marriage (relationships for those not married).  We take 1+ hour a few days a week to invest in our health/fitness but what do we do on the days off?  I sleep in.  But I could get up at 5AM like I do on beat down days and read a book on marriage or do something thoughtful for my wife.  What else are we investing time in that may not be as important as our marriage?  I believe that all marriages are in one of three states/stages

  1. Thriving: knowing can go wrong, neither of you can do any wrong by the other.  This is usually experienced during dating and the few years after marriage (or until you have kids….am I right?!…)
  2. Striving: You know things aren’t the way you want them to be and your are working to make them better
  3. Surviving: This is the “let’s just get through this without divorce or killing each other” phase

Start investing in your marriages/relations ships so you can experience the joy of a thriving marriage with someone you cannot get enough of!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.