F3 Knoxville

Tag: Waxjob

Duck Poop Deck of Death

THE SCENE:

Seven men assembled for the inaugural JUCO Wednesday morning beat down.  The rain held off and the Q tried to bring some Florida sunshine, but unfortunately could not find his Florida oranges.  The PAX had to summon energy from within to tackle the Deck of Death.

The LORD’s Prayer

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Leg and upper body stretches
  • 25 SSH  (F3 count)
  • 15 Merkins (F3 count)
  • Mosey thru PSCC

THA-THANG:

Deck of Death:
Broke into two teams to sweat it out in front of an angry group of ducks.
Groups alternate Merkins/Flutter kicks while group member runs to get a card
Exercise (reps according to card, face card-10, Ace-11)
Hearts: Mtn. Climbers (F3 count)
Diamonds: Man Makers (8 count) [The PAX favorite!]
Spades: Air Squats
Clubs: Shoulder presses w/ rocks

The two teams were neck-and-neck on card count to avoid the 20 burpees for the losing team.  Due to time limits, an IOU had to be taken for the burpees.  The Q was puzzled on what happen to the Joker cards.

COUNT-OFF & NAME-O-RAMA

Booster, Fast-and-Easy, Chaco, Trolley, Snaggle-tooth, Waxjob and Speedo

CIRCLE OF TRUST/BOM:

We were reminded of the Fellowship part of F3 and the importance of friends while balancing family, jobs, and life in general.  The Q read an excerpt of a bio of Major Stephen Reich from a recent Operation Red Wings GRT in Tallahassee:

Major Stephen Reich was born on May 22, 1971, in Cleveland, Ohio. He entered the U.S. Military Academy at West Point on June 28, 1989, and was commissioned a 2nd Lt in the U.S. Army on May 29, 1993. He was killed in action during Operation Red Wings when the MH-47 helicopter he was piloting was shot down by an enemy rocket-propelled grenade on June 28, 2005.

A plaque rests on the back of a stone bench near the Shepaug River in Hidden Valley, part of Steep Rock nature preserve. The bench and a nearby bridge were dedicated in Stephen’s honor. The top of the plaque reads: “If you would seek his monument, look about you.” The quote is derived from the monument of Christopher Wren in St. Paul’s Cathedral in London.

MOLESKIN:

The PAX is doing well.  Prayers were sent out for those gearing up for school.  Also requests made to keep those battling addiction and continued healing and recovery in our hearts.  Congrats to Trolley on his 13 year anniversary!

ANNOUNCEMENTS:

  • August 4 – 2nd F event
  • August 11 – 3rd F event

Expect the Unexpected

THA-THANG:

25 reps Rock Presses

10 reps 4-ct Flutter Kicks

50 reps Rock Squats

5 reps Burpees

Exercise Dice Ladder

  • Roll Dice. Do exercise.
  • Mosey to other side of field.
  • Do an 8-Count Merkins (increase by one rep every time until you reach 8 then go back down the ladder)

COUNT-OFF & NAME-O-RAMA
22 PAX

CIRCLE OF TRUST/BOM:
Expect the unexpected in life. Obstacles can be seen as roadblocks or opportunities for growth.

ANNOUNCEMENTS:
4 AUG- 2nd F at Anders

11 AUG- 3rd F at Overlook

18 AUG- Kickball

25 AUG- CSAUP

Colonel Forbin Ascends Again…. and will be again later

THE SCENE: 70 or summthin Clear skies
WARM-O-RAMA:
SSH x 15 IC
Little Baby Arm Circles Forward and Back x 10 IC
Tempo Squat x 10 IC
Cherry Pickers x 10 IC
5 Burpees OYO
OYO Stretch
THA-THANG:
1/2 Ran up Jucomanjaro while the other half did exercises at base camp
Base camp exercises- 30 Merks, 30 squats, 30 4 ct. Flutter kicks
Little swimmin in there with some other ab stuff before we made our way to the AO
Boxcutters IC x 30
Merkins IC x 15
Mosey to nearby lot
7s
BBS and 4 ct. Monkey Humpers
Merkins IC x 15 to finish it off
MARY:
Mary was there in bits
COUNT-OFF & NAME-O-RAMA

10 PAX
CIRCLE OF TRUST/BOM:

Frankl writes from Man’s Search for Meaning-
“Let us first ask ourselves what should be understood by “a tragic optimism.” In brief it means that one is, and remains, optimistic in spite of the “tragic triad,” as it is called in logotherapy, a triad which consists of those aspects of human existence which may be circumscribed by: (1) pain; (2) guilt; and (3) death. This chapter, in fact, raises the question, How is it possible to say yes to life in spite of all that? How, to pose the question differently, can life retain its potential meaning in spite of its tragic aspects? After all, “saying yes to life in spite of everything,” to use the phrase in which the title of a German book of mine is couched, presupposes that life is potentially meaningful under any conditions, even those which are most miserable. And this in turn presupposes the human
capacity to creatively turn life’s negative aspects into something positive or constructive. In other words, what matters is to make the best of any given situation. “The best,” however, is that which in Latin is called optimum—hence the reason I speak of a tragic optimism, that is, an optimism in the face of tragedy and in view of the human potential which at its best always allows for: (1) turning
suffering into a human achievement and accomplishment; (2) deriving from guilt the opportunity to change oneself for the better; and (3) deriving from life’s transitoriness an incentive to take responsible action.”
This is why I love F3 and all of you men. It seems that all of this applies to my time with you all.

Link to the pdf of the book is below. http://www.fablar.in/yahoo_site_admin/assets/docs/Mans_Search_for_Meaning.78114942.pdf
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Kickball tourney ~18th
Anniversary Nov 3rd + 4th will be a picnic
Truckin to the Pound is ~ 8/25

Spinnin the HIITs in Mt. Juco

THE SCENE: warm and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
.Baby arm circles forward

Baby arm circles Back

Hurdlers stretch

Quad stretch

Mercans

Bboys 

Superman banana

Hurdlers and quads again

Mercans

LBCs

Mercans

Box cutters

Hurdlers and quads

THA-THANG:
moseyed over to mighty Mt  Jucomanjaro for 8 reps of high intensity interval training up the hill.  Performed 3 times a week this type of workout can improve many physiological parameters of fitness and only takes 18 minutes of your time.   It can be done in many forms including elliptical machine, the dreaded burpees etc .

  • 30 second sprint up the hill
  • Like being chased by a rabid dog
  • 90 second recovery walk back down
  • Repeat 8 times
  • moseyed back to the AO.

COUNT-OFF & NAME-O-RAMA
booster

speedo

trolley

snaggletooth

rocket

stye

shooter

waxjob

pinkeye

CIRCLE OF TRUST/BOM:
Living in God’s presence:  What we consider sin is not really sin but the symptoms of our sinful state. The essence of sin is the willful turning away from God.  And the opposite of this is repentance, or turning back to Him.  Left to our own devices we tend to  pull away but the Spirit draws us back . God is always calling us to Him and we have the gift of His presence and the option to turn away.
MOLESKIN:

ANNOUNCEMENTS:

 

Catch Ya On the Flipside

THE SCENE: Not even 70 degrees. Is this really July?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x8 IC
SSH x25 IC
Cossack Squats x8 each leg
Warmup lap around the tennis court
Rainbow Drops x10 IC
Hindurkins x10 IC

THA-THANG:
Grab a CMU and head to the grassy field by the playground. Cones set up in a square about 16 yards apart.
Each cone has a card with an exercise.
Bears and Blocks to the first cone and do that exercise.
Bears and Blocks to next cone and do first cone exercise plus next cone exercise.
Continue to 3rd and fourth cone, adding exercises escalator style.
Abs for the six.
Once six is up, Blocks and Bears (backward bear crawl with block) to first cone. Drop that exercise, do the other three.
continue back down the escalator. Exercises:
10 Hand Release Merkins
30 Pickle Pounders
20 Carolina Dry Docks
16 Catalina Wine Mixer (8 each arm)

Guess what… Every card has a flipside! Repeat above, except crab walk carrying CMU on abdomen.
First round forward, second round backward. Exercises:
10 Knee-Up-Down each leg (same as Catalina except going from standing to kneeling and back)
30 Monkey Humpers
10 Donkey Kicks
15 Squat Jumps

MARY:
Cool-down lap around the tennis court.
Flutter kicks x20 IC
Switch to slutter kicks without breaking cadence – x15
Left-Right-Middle crunches x15
Crab Kicks x15 IC
Big Boys x20 IC

COUNT-OFF & NAME-O-RAMA
6 PAX this morning, plus a flying EH who stayed for about a lap and a half around the cones. Didn’t make it to Name-O-Rama. Hope to see him again…
CIRCLE OF TRUST/BOM:
Word courtesy of F3 Ruud (Curt Williams) – Texted to our small group men:
“The Spirit has really been impressing Phil 4:6-7 on me lately. Not just for the really difficult stuff – which is when I would more likely think of this – but lately He’s been instructing me that this is for EVERYTHING (duh… like it says). It has taken such a load off of the many smaller daily concerns and decisions and really helps increase the listening (even though I’m still a poor listener).”

Phil 4:4-7 (ESV)
Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

MOLESKIN:
Glad to have Repeat and Dilbert come down and play in the grass with us! Wish we had known the FNG wasn’t going to be able to stay. Hope he got enough taste to come back…
ANNOUNCEMENTS:
Praise for Drifter’s M and upcoming 2.0 doing well! Lots of prayer all around for loved ones battling cancer. Seems like it’s all around.
Don’t forget Kickball (8/18)
Quarterly 3rd F August 11 at the Overlook
2nd annual Truckin’ to the Pound 8/25