F3 Knoxville

Hungry Hungry HIMs

THE SCENE: Perfect weather, dry and cool

SSH x20
LB Arm Circles x12
LB Arm Circles Reverse x12
Little of this, little of that
Squats x15
Go to baseline and job across parking lot
Butt kicks back to second sign then jog rest of way
75% run to far side
100% run back
Thanks to Woodshack for the idea and providing all necessary equipment for this Q!

We played some modified hungry hungry hippo. There were four teams of 3 people (one team of 4) spread equidistant from the center.  Everyone did a wheelbarrow to the center and grabbed 4 tennis balls to throw back to their cone, then completed the wheelbarrow back. The whole team did 20 reps of each exercise on the tennis balls (15 reps if you got the orange tennis ball) and then returned the tennis balls to the center and repeated. While doing the wheelbarrow, the other member of the teams would hold Al Gore or a plank.

There were 21 tennis balls with different exercises on them and two orange tennis balls that were 15 bodybuilders. Each team got the orange balls at least twice.

Boxcutters x20 before time was up
13 men crushed it this morning with no FNGs
Catholics have mass every day of the year and therefore have specific Bible readings every day of the year. Here is the Gospel for this morning:

Luke 15:1-10

The tax collectors and sinners were all drawing near to listen to Jesus, but the Pharisees and scribes began to complain, saying, ‘This man welcomes sinners and eats with them.’ So Jesus addressed this parable to them. ‘What man among you having a hundred sheep and losing one of them would not leave the ninety-nine in the desert and go after the lost one until he finds it? And when he does find it, he sets it on his shoulders with great joy and, upon his arrival home, he calls together his friends and neighbors and says to them, ‘Rejoice with me because I have found my lost sheep.’ I tell you, in just the same way there will be more joy in heaven over one sinner who repents than over ninety-nine righteous people who have no need of repentance.

Or what woman having ten coins and losing one would not light a lamp and sweep the house, searching carefully until she finds it? And when she does find it, she calls together her friends and neighbors and says to them, ‘Rejoice with me because I have found the coin that I lost.’ In just the same way, I tell you, there will be rejoicing among the angels of God over one sinner who repents.

These passages also remind me of the prodigal son. You see, we all want recognition and it makes us feel good when we are celebrated and told that we are doing a good job. But if we are not careful, we start to get jealous, just as the son who stayed with his father. If we think of the sheep in the passage above as humans, do you think that none of the 99 would be jealous? They did what they were supposed to do, but this other sheep that went off and got lost is getting a party because it came back.

The Bible also tells us that the man who puts money in the collection basket when everyone is watching him and making sure that they know he is contributing has his reward. That feeling he gets from the admiration of others is his reward. We must remember that our reward is in Heaven, and we must rejoice when one of our lost brothers or sisters comes back into communion with us. We should be the ones organizing the party, not the ones getting jealous because someone who was lost is getting that recognition.



Thanksgiving Pi

THE SCENE: Mid 60s. On the first day of November. Really?

In honor of the first day of Thanksgiving season, today’s beatdown is brought to you by the number “pi”…
4 Cherry Pickers IC
15 Crabettes IC
9 Failure to Launch IC
26 Mtn Climbers IC
5 8-Ct Body Builders IC

Head to the scrapyard for a 3-exercise circuit:
3 Pullups
5 Dips (full weight on parallel bars)
8 Merkins
9 Repeats

793 yard Indian Run through the park and around the fountain to the base of Mt Crumpet
Pair up for Dora-style. One partner exercises, other runs up the hill, around the tree, and back.
23 Burpees
84 BBS
62 Iron Mike
64 8-ct Body Builders

338 yard easy mosey back to the grinder

3 cycles of Row your Boat
27 Pickle Pounders
15 PAX this morning.
As you know, pi is a number whose decimal representation has infinite digits. Today’s beatdown worked through just 32 of them, but it’s been calculated out to over 22 trillion digits and of course it just keeps on going. Just as we could never work out through the entire representation of pi, we could never comprehend or experience the entire fullness of God’s love and grace toward us. If you get a little twinge of sore muscles at some point today, let that remind you to be thankful we didn’t go to 22 trillion digits, but even more to be thankful for His infinite goodness.
Apologies to Squiggly and Moses… I didn’t feel on my game much this morning and they did just about all the Dora reps. Hopefully just coming down off the Halloween sugar high.
F3 Olympics/anniversary. Also, check GroupMe for service project info. Weekend of 11/17, Habitat project: demo and rebuild a deck.

Blocks in The Path

THE SCENE: 40°, clear

10 curls
10 tricep extensions
10 upright rows
10 blockees
Route 66 style CMU OH run together through park with doing exercises at every other light pole going up to 11 then back down again.
Tricep extensions
Upright rows
CMU flutter kicks x 25
CMU hammers 2-count x 20
10 mighty men
9 unconscious beliefs blocking our path to inner peace:
1. “I Need to be Doing Something Right Now.”
Though our ego tricks us into believing we need this feeling to get things done, when we can let it go we see a lot of our anxiety dissolves and our relaxation deepens. We’re also much more likely to enjoy what we need to do without the constant internal pressure of feeling that what we’re doing in this moment is never enough.

2. “When I Get What I Want I Will be Happy.”
When we see we’re doing this we can practice letting go of that need, even if only for a brief moment. The more capable we become at doing so, the more we will naturally experience happiness in the present, and the less our minds will fixate on ideas of the future for fulfillment.

3. “Finding Inner Peace Is Difficult.”
Often it is letting go of the belief that what we want is so far away, and understanding that when you stop striving so aggressively you will start to see the calm you’re looking for.

4. “If I Express My Emotions Honestly People Will Think I’m Weak.”
The irony in this is that as everyone is dealing with the urge to be authentic, those that actually do so are often met with respect and admiration.

5. “If People Knew the Real Me, They Wouldn’t Like It.”
We hide certain aspects of our personality, defining ourselves publicly by what we show and privately by what we’ve hidden. The reality is that you are a lot more than either of those stories, and people will gravitate toward the real you because they appreciate honesty.

6. “I Should be Happier Right Now.”
Happiness isn’t something you need to have all the time; it comes and goes, like any experience, but it’s not a prerequisite for being human.

7. “Not Being the Best Me Isn’t Good Enough.”
When you can strip yourself of this idea you’ll soon realize that the chase to being your best self is infinite and anxiety-inducing.

8. “I Owe the World.”
Though gratitude is important, it doesn’t mean we should walk around with the feeling that we’re in debt to the universe. When we let go of the deep feeling of debt and obligation, we can then really start to give people what we have to offer.

9. “There Was a Time in My Past That Absolutely Sucked.”
Often we become so identified with bad times in our past that they get in the way of us enjoying the present. When we come to realize that they are far less significant than we initially thought, we stop feeling like imposters and we let old memories fall away.

– From Tiny Buddha

BrOlympics Saturday!

Ring around the AO

THE SCENE: Cool, Brisk 43ish degrees.


SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to 5 stations to explain Workout around the perimeter of the AO “Bomb Shelter”


Station #1 @ Pavilion

10 Mr. Spectacular’s with CMU.

15 CMU Curls

20 CMU Goblet Squats

Sprint to Station #2 @ Scrap Yard

10 pullups

15 Decline Merkins

20 Step Ups Each leg

Mosey to Station #3@ Center Field of Softball Field

10 Burbees

15 Mt. Climbers

20 Big Boy Setups

Bear Crawl to Station #4@ Left Field of Softball Field

10 Jump Squats

15 Merkins

20 LBCs

Mosey to Station #5@ Small Hill Near AO Parking Lot.

5 – Burnie Sander’s up jog down.

15 – 4 Count Flutter Kicks.

Mosey to Station #1 Repeat.


Protractor Leg lifts

10 in attendance this AM


Couple Quotes by William Bryson

“Strength does not come from winning.  Your struggles develop your strengths.  When you go through hardships and decide not to surrender, that is strength.”

Described my personal struggle with Divorce over the last year and becoming a better (stronger) parent and role model for my kids.

“I am strong because I’ve been weak. 

I am fearless because I’ve been afraid

I am wise because I’ve been foolish.”

Always try to turn your Negatives into Positives!

F3 Olympics Coming Up.


THE SCENE: Mostly cloudy, 58 degrees, 96% humidity

SSH x20, Cherry pickers x16, Little baby arm circles x10 forward/x10backward

Jog parking x2, skip parking lot x1, mosey to base of ballfield hill.
7’s at the hill

  • Burpees at the base of the hill
  • Bear crawl up the hill
  • BBS at the top x2
  • Crab crawl down the hill
  • Mosey to the grinder

Bring Sally up, bring Sally down

  • Hit the ground/hop up to the music
  • Run the Bomb Shelter short loop
  • Merkins to the music
  • Run the Bomb Shelter short loop
  • CMU squat presses to the music
  • Run the Bomb Shelter short loop
  • Leg lifts to the music (60 degrees up/10 degrees down)
  • Run the Bomb Shelter short loop
  • BBS to the music

Box cutters, flutter kicks, LBC’s
12 HIM’s, no FNG’s

The following is from Wild Together, My Adventures with Loki the Wolfdog by Kelly Lund.

Wish You Were Here

The concept of being present is one that is so often said, but rarely lived.  I’m guilty of it.  I say I am going to be more present; I say I am going to  put my phone down and focus on what’s in front of me; I say I will put the camera down and just look with my eyes.  But I don’t. I get caught up and think secondary things are important in the moment, and then the moment is gone. 

Never has Loki had this behavioral flaw.  How could he?  He sees now and now only.  I am not saying that beyond my knowledge he doesn’t have a memory band of his past experiences.  Simply put, he is not worried about what tomorrow will bring.  The anxiety of the future, the disappointment of the past; that’s not a thing for him.

If now is all we have, all that is promised, let us not be fools and waste it.

As the Bible says, don’t worry about tomorrow. That won’t add an hour to our life. Tomorrow will worry about itself.  This is the day the Lord has made. Let us all be glad and rejoice in it.

Prayers for Moses and Sqeaker’s recovery.  Steer asked for prayers for his family.
F3 Knoxville 3rd Anniversary during weekend of November 3rd.