F3 Knoxville

Circuit Work

THE SCENE: No rain but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

  1. Iron Mikes (4 ct) / Big Boy Sit Ups
  2. Flutter Kicks (4 ct) / Supermans
  3. Merkins / Jump Squats
  4. Derkins / American Hammers (4 ct)
  5. Bench Rows / Tricep Dips
  6. Overhead Press / Bicep Curls (w/ the CMUs)

COUNT-OFF & NAME-O-RAMA
38 HIMs including 1 FNG – Welcome ‘Goober’

CIRCLE OF TRUST/BOM:

Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.

God Exists

THE SCENE: Drizzling, temps in high 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-straddle hops, Plank Stretches, 10 Rockettes, 10 Cherry Pickers, Michael Phelps
THA-THANG:
Mosey to parking lot by entrance way to Northern Ball Fields.  Go to CMU pile.  Split into teams of two men each.  Each team grabs a CMU.  We will be doing Doras.  Partner One does Bernie Sanders to end of parking lot then sprints back while Partner Two does exercise with CMU.  Then partners switch.  These are the exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats with CMU at chest.

Mosey to Pavilion at Northern Ball Fields.  We will do Totem Pole.  There will be five exercises.  We will do first exercise for 30 seconds.  We will continue to add an exercise each time until we have done all five exercises.  We will then drop the first exercise and go through the exercises repetitively, dropping one each time until we have done last exercise alone for 30 seconds.  Thus, we will do each exercise five times.  These are the exercises:

  • Burpees
  • Hello Dollies
  • Picnic Table Pull-ups.
  • Decline Merkins with feet on bench of picnic table.
  • Squat Jumps

Nest, each man does squat with back against wall of pavilion.  We will hold the squat for 60 seconds.

Mosey to Dragon Fly just past the parking lot directly across the street from the parking lot by the entrance way to the Northern Ball Fields.  We will do Route 66 up the Dragon Fly with the following exercises:

  • Mountain Climbers (4 count)
  • Dive Bombers

Mosey back to CMU pile in the parking lot by the Northern Ball Field Entrance Way.  Each man grabs a CMU.  We will do the following exercises in cadence:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Rows

Mosey back to AO.

MARY:

We will do stretches of right leg and left, then stretches of each arm.

COUNT-OFF & NAME-O-RAMA
10 men, no FNG’s.

CIRCLE OF TRUST/BOM:
In his novel One Hundred Years of Solitude, Gabriel Garcia Marquez chronicles the history of a fictional small town in Mexico called Macondo.  At one point in the novel of plague of insomnia infects the little town and the residents go without sleep.  In the process, they lose they begin to lose their memories.  A main character in the novel begins to write on all types of tiems in the town so that people will not forget what they are.  The people join in to help.  Finally, the people in the town place a sign to it’s entrance way that says Macando.  And, they place an even larger sign in the center of the town that says God exists.  

In his book, The Journey of Desire, John Eldredge said that he laughed at the  above story when he first read it.  On his second reading, he began to understand the significance.  He then thought to himself that he should hang a sign above his own bad that says “God exists.”

The significance is that we humans, even us believers, often forget that God exists.  Oh, we may remember He exists at a shallow level but we forget the existence of God at the deeper, most meaningful level.  We forget that He is our Creator, He is the Great Physician, He is the Loving Father, He is the Alpha and the Omega.  The Israelites were constantly forgetting God.  He delivered them through the Red Sea to escape the Egyptians and days later they were complained about water supply.  When he provided water they complained about food.  He sends down bread from the sky and they bemoan the lack of water again.  They later worship false idols.  They must be reminded again and again about the existence of God.

I find myself doing the same thing.  I may go to church and hear a sermon or sing a hymn that stirs my heart, that reminds me of God’s love for me, that motivates me to climb mountains, to forget my fears, to live for my fellow man.  On Monday morning I awake before going to work and find that I have forgotten everything I learned the day before.

In his book The Satanic Verses by Salman Rushdie, the main character falls from an airplane at the beginning of the book.  No parachute, he just plummets from the sky – and lives!  It is a miracle and he claims that he will always remember the miracle, always be thankful for it.  Yet, as time goes on, he forgets the miracle.

What is it about humankind that leads us to forget the existence of God?  We have these moments where we feel loved by God, saved by Him, grateful and thankful.  Then we forget.  Things happen to us that are miracles and we are amazed by them.  But we forget!  That is why it is so important to make the great HC toward God.  We must keep reading our bibles.  We must keep going to worship.  We must keep meeting with others who are forgetful believers like us and talk about the wonder of God, share in his Glory, so that we remember, so we don’t forget that – GOD EXISTS.
MOLESKIN:
Prayers for guys at Neyland Stadium today and for Crawdad’s father.

ANNOUNCEMENTS:  Hardship Hill on May 18

Cogs in the Wheel

THE SCENE: Misty, in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 15 Plank Jacks, 10 Windmills, 10 Rockettes, 10 Cherry Pickers
THA-THANG:
Mosey to parking lot near entry to northern ball fields.  We will split into partners of two men each to do Doras.  One partner will Bernie Sanders to cone, then sprint to end of parking lot.  At end of parking lot he does two burpees.  He then does Bernie Sanders to cone and sprints back.  Meanwhile, the other partner is working on exercises with CMU’s.  The exercises are the following

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats with CMU at chest area

Mosey to beginning of Serpentine Sidewalk located between north ball fields and outdoor chapel.  We will do 14’s (do listed exercise for one light then run for four lights) to where sidewalk hits perimeter trail or from perimeter trail back to roadway if it is next exercise on list).  We will do three exercises and, therefore, will end at perimeter trail.  All men who finish first on any exercise and run will do baby crunches until last man arrives.  Here are the exercises:

  • Bear Crawl
  • Hops
  • Lunges

When we are through with above we will do 20 Hello Dollies (four count) as a group.

Mosey on perimeter trail to cardiac hill.  At cardiac hill we will run up hill doing the following exercises at each turn:

  • Turn 1:  20 American Hammer
  • Turn 2:  20 Big Boy Sit Ups
  • Turn 3:  20 Decline Merkins
  • Turn 4:  20 Bench Raises

Rinse and Repeat

Mosey to bottom of mini-cardiac.

We will do 20 Merkins at bottom of mini-cardiac, then run up and do 20 Carolina Dry Docks by gate.  Rinse and repeat.

Mosey to AO.

MARY:
20 Flutter Kicks (four count); 15 Shoulder Taps (both shoulders = 1); stretch of each leg and slow toe touches, slow back bends.
COUNT-OFF & NAME-O-RAMA
12 Men, no FNG’s.  Finger Paint was with us but has yet to be tagged for the post.
CIRCLE OF TRUST/BOM

God had created each one of us as special, unique individuals.  As the apostle Paul claims, we each have individual gifts.  But he also remarks that these individual gifts we have serve the whole community.  In this way, we are all part of the body of Christ.

From 1 Corinthians 12:

Now there are varieties of gifts, but the same Spirit; and there are varieties of service, but the same Lord; and there are varieties of activities, but it is the same God who empowers them all in everyone. To each is given the manifestation of the Spirit for the common good. For to one is given through the Spirit the utterance of wisdom, and to another the utterance of knowledge according to the same Spirit, to another faith by the same Spirit, to another gifts of healing by the one Spirit, 10 to another the working of miracles, to another prophecy, to another the ability to distinguish between spirits, to another various kinds of tongues, to another the interpretation of tongues. 11 All these are empowered by one and the same Spirit, who apportions to each one individually as he wills.

12 For just as the body is one and has many members, and all the members of the body, though many, are one body, so it is with Christ. 13 For in one Spirit we were all baptized into one body—Jews or Greeks, slaves[d] or free—and all were made to drink of one Spirit.

14 For the body does not consist of one member but of many.15 If the foot should say, “Because I am not a hand, I do not belong to the body,” that would not make it any less a part of the body. 16 And if the ear should say, “Because I am not an eye, I do not belong to the body,” that would not make it any less a part of the body. 17 If the whole body were an eye, where would be the sense of hearing? If the whole body were an ear, where would be the sense of smell? 18 But as it is, God arranged the members in the body, each one of them, as he chose. 19 If all were a single member, where would the body be? 20 As it is, there are many parts,[e] yet one body.

There is a song by the group Fleet Foxes that I particularly enjoy.  It is called Helplessness Blues.  Here are the lyrics in the beginning of the song:

I was raised up believing I was somehow unique
Like a snowflake distinct among snowflakes, unique in each way you can see
And now after some thinking, I’d say I’d rather be
A functioning cog in some great machinery serving something beyond me.

We are each of us unique.  Each one of us is different – in body size, strength and endurance levels; in age; in the backgrounds we come from; in the types of jobs we have; in our politics; in our dreams for the future.  But as the great poet John Donne proclaimed, “No man is an island unto himself.”  We have a need for our fellow man.  And when united together, we give service to something that is greater than ourselves.  I often feel that with the men of F3.  It is sometimes difficult to put into words.  But by getting up in the morning to be here with my friends, my brothers, I am not only serving myself but something beyond myself – something that brings me, brings each of us, closer to what God created us for – and, therefore, closer to God.

ANNOUNCEMENTS:
Hardship Hill in May!

Wednesday Grind

 

THE SCENE
54 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Tempo Squats x15 (IC)
Windmill Merkins x12 (IC)
4ct Diagonal Lunges x12(IC)

Line up on curb
Rocky Balboa x20 (IC)
Run toward far curb, stop half way and do 2 merkins, run back
BAC Fwd x15 (IC)
BAC Bkwd x15 (IC)
4ct Overhead Claps x15 (IC)
Rocky Balboa x20 (IC)
Run toward far curb, stop half way and do 2 merkins, run back

Mosey to pavilion

 

Picnic Table 11’s
11’s on picnic tables: Derkins and Under-the-Table Rows (fast with no rest)

Mosey to far parking lot.

 

Grinders
Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints (full speed, not a mosey) to 2 second cone, does 10 reps of the exercise and then runs back (80% speed).  While Buddy 1 does the exercises, Battle Buddy 2 alternates between 4ct Flutter Kicks and Superman Swims, x15 of each.  Switch.

After each set increase the number of reps by 2 until each man does a total of 20 reps on the final run.  The exercises for the two rounds are as follows:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Squat Jumps

Mosey to pavilion

 

Picnic Table 11’s – The Sequel
11’s on picnic tables: Bench Squats and Dips (fast with no rest)

Mosey back to hill near the SP.

 

MARY
American Hammers x20 (IC)
Freddie Mercury x20 (IC)
Side Crunches Lf. x15 (IC)
Side Crunches Rt. x15 (IC)

 

COT
Number off and Name-O-Rama
13 PAX

 

BOM
BBC Video – Lion Attacked by Pack of Hyenas (https://www.youtube.com/watch?v=a5V6gdu5ih80)

Proverbs 17:17, “A friend loves at all times, and a brother is born for adversity.”

Often it’s not the big things in life that take us down, it’s an overwhelming presence of small things.  Temptation comes like a pack of hyenas, nipping at our backside staying just out of reach.  If it was just one or two things we could probably handle it, but it’s never that few.  Pretty soon we are surrounded, exhausted and in danger of being eaten alive.  That’s when having a battle buddy is more than just a cliche, it’s a life line.

We aren’t meant to fight our battles alone.  God has given us His Spirit and surrounded us with His people.  Open your eyes and look around…who are the men you would want next to you when the hyenas come?  More importantly, are you the type of man others would want to call on?

 

Submitted by Cap’n Crunch