F3 Knoxville

How do you spell B*E*A*T*D*O*W*N?

THE SCENE: Cool, low humidity, most beautiful sunrise in Knoxville
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25-4ct. SSH, Cherry pickers, Moroccan nightclubs, Baby arm circles forward and back.

THA-THANG:
Mosey to trail

B: Burpees – Route 66 style

E: Everest on Everest up to stump (see Exicon for description of exercises), run up rest of Everest to road.

Mosey to Pier behind KUB substation

A: ATM – 1 round

T: Tammy Wynette

D: Dying cockroach (2 sets, 10-4 ct.)

O: Obama (8 rounds for 8 years)

Mosey to main lawn.

W: Wilt Chamberlain

Mosey to parking by restrooms

N: Newtons Cradle (10 – 4 ct., 3 rounds)

Run up small hill to AO

MARY:
Crawdad led box cutters, Gus led shoulder blasters until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that God is greater than our fears, insecurities, and what we understand.  Too often we put Him in a box that we comprehend, but He is so much more.  The relationship is similar to what we have with children where they have a very limited and sometimes skewed perspective of the world.  That is how we are to God.

MOLESKIN:
Isaiah 55:8-9

ANNOUNCEMENTS:
None

Be There

THE SCENE:

Cloudy with a chance of burpees.  No rain.  Around 70ish degrees or so.

F3 WELCOME & DISCLAIMER

I’m still not an expert, so it’s still free and the usual disclaimers.


WARM-O-RAMA:

SSH x 20, baby arm circles forward x 20, baby arm circles backward x 20, a little bit of this, a little bit of that, tempo squats x 10, tempo merkins x 10, cherry pickers x 5.

That was going to be it as I had just mentioned to Preacher (who was back from AZ) that we would not do burpees because they are not a warm-up, but Cheat Sheet arrived at that time, so we did 5 burpees OYO.

PAX counted off – 24 HIMS, so, when we do reps, we will do 24 of them.

THA-THANG:

Mosey to Everest via the long, windy path with all of the light posts (not sure if it has a name).  Pass a light post, do a burpee.

Carolina dry docks x 24 at the bottom of Everest

Run up to the first tree, do 24 squats

Run back to the bottom of Everest, do 24 merkins and then hold plank until the six arrives and finishes the merkins

Rinse and repeat, this time running to the second tree up Everest and back

Rinse and repeat, this time running to the tree at the top of Everest and back

Back at the bottom of Everest, we were on the wrong side of Everest, so we had to run all the way to the top of Everest to the area formerly-known-as the rock pile (we skipped the exercises on this trip)

Mosey to the monument for some family that gave a lot of money where the normally-wonderful view of the sunrise was dampened by clouds, but it did not affect the 24 American hammers that we did on a 4-count

Mosey to the CMU pile and battle-buddied up

One person runs across the parking lot, down the hill, around the Pavilon (counter-clockwise), stops at the picnic tables in the Pavilon, does 24 pull-me-up rows on the tables, and returns to the CMU pile

The other person does Mr. Spectaculars using the CMU until his battle buddy returns

Switch out and repeat – each person ended up doing each exercise at least twice

Mosey to the Cloud and find a bench

Derkins x 24

Dips x 24

Box jumps (or step ups) x 24

Only had time for one round of those before holding a plank until the six finished

While planking, right arm up, right leg up, down, left arm up, left leg up, down

Mosey to the AO

MARY:

Proton led the PAX through some flutter kicks while the Q grabbed his phone, and Proton didn’t stop until 30 (on the 4-count) for some reason (after all of those reps of 24, you would think he would have gotten it, but Proton loves exercise so much, he probably just wanted to do those extra 6 reps)

Q returned and led the PAX through box cutters x 30 and hello Dollys x 30 (both on the 4-count) since Proton went to 30

Finished out with boat/canoes until time expired (some PAX mumbled that the workout went over, but it was 8:00 by the Q’s watch, which is the only time that matters – and it matched the time on the Q’s cell phone, for what it’s worth)

COUNT-OFF & NAME-O-RAMA

We started with 24 and ended with 25.  Assfault completed a Flyin EH on someone he knew along the way, so we were able to welcome Real Chill.  Another FNG started with us and ended with us – welcome Caitlyn.  Tank, the dog, also joined us.

Nacho and Jumbo were also there, but they did not have tags that showed up, so there are only 23 tags, but there were 25 HIMs.

CIRCLE OF TRUST/BOM:

Caedmon’s Call had a song out in the 90s called Center Aisle that was about the writer’s first experience at a funeral, which happened to be the funeral of his friend’s sister who had committed suicide.  It is a good song, check it out if you haven’t already.  This line from the song has always stuck with me: “There aren’t words to say/Words aren’t remembered/But presence is.”

Show up.  Hopefully, we can also say the right things and do the right things, too, but we can’t if we don’t show up first.  And, if we can’t say and do the right thing that will make everything better, then at least we can be there, which is important, both in bad times and good times.  There are moments in people’s lives that they will remember who was there and who was not, e.g., funerals and weddings, and often times we would rather not be there because it makes us uncomfortable or it is too much of a hassle or whatever.  But that doesn’t matter.  What matters is this: should we be there for that person for that moment in his/her life?  (I’m not talking about the times that you cannot because of work, family, or other commitments – I’m not suggesting that we, as humans, can be everywhere and do everything.  I’m talking about the times that you can, but you just don’t.)

The Bible has a lot of references to God’s presence in our lives, e.g., Matthew 18:20, Matthew 28:20, and John 14:18, and Jesus is the manifestation of God’s presence.  Let God be present in your life and then be there for your wives/girlfriends (as long as you don’t have both at the same time), be there for your kids, be there for your parents, be there for your other family members, and be there for your friends.

Your presence will be remembered.  Your absence may not be forgotten.

MOLESKIN:

Props to Archie for posting after being up since Friday morning.  And, he took the message to heart and attended a wedding the same day that he thought about missing.  How about that?  That is either good timing or bad timing.  Part of me wants to apologize to Archie since he probably needed to sleep.  

Good to see Preacher again as always. 

Abscess took a lot of photos and videos. 

Still praying for Junk’s wife. 

ANNOUNCEMENTS:
Someone said something about something that was coming up, but I can’t remember what it was now.  It might have been about the IronPax Challenge and/or Truckin to the Pound on 9/14.  I do know that there is a 2.0 event coming up on 9/22, but I did not say that then.

Don’t be a JackAss- you get further in life with a positive attitude

THE SCENE: 

72* Clear 97% Humidity
F3 WELCOME & DISCLAIMER

You’re here on your own volition…

WARM-O-RAMA:
20 x Side Straddle Hop Seal Claps
THA-THANG:

  • Half of you pick up a weight(Burden) to carry to Lower Baseball Field Lot when tired pass of to your brother(lesson is we help carry our brothers’-burdens together
  • Stop at lower lot and participate in Trolly’s Grid (in honor of Trolly at JUCO) 3 Merkins at every star-Run,  2 BBS at stars-Lunge, 3 jumpsquats-bear crawls,  2 burpees- broad jump…RR
  • Mosey w weight to playground parking lot stop and do 11s w Dive Bombers/Carolina Dry Docks
  • Mosey w weight to Pavilion Wall exercise is BoKnows- do wall sits while hold weight while battle buddy does High knees for 100+ count then switch x 2
  • Mosey back to AO w weight circle up do curls/triceps/squats w weights

MARY:
Hello Dolly x 20 Box Cutters x20

COUNT-OFF & NAME-O-RAMA
35 Strong w 2 FNGs
CIRCLE OF TRUST/BOM:
You get more outta life by maintaining a positive attitude!
MOLESKIN:
Don’t be a JackAss cuz no one will like you!
ANNOUNCEMENTS:
Prayer

Walking with God

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Plank Jacks, 10 Cherry Pickers, 10 Windmills, 40 Above Head Hand Clappers (4 count), High Knees to end of parking lot, Butt Kickers back to start of parking lot.
THA-THANG:
Mosey on roadway toward gate entrance at Lyons Bend.  Stop on right side of road where walking trail hits road. 20 American Hammers.

Mosey to Cone that will be about 30 yards east on trail. We will do Route 66’s to cone that will be on trail east and then south on trail.  We will come back to starting cone after each Route 66.  We do four Route 66’s with the following exercises:

  • Mountain Climbers (4 count)
  • Merkins
  • Big Boys
  • Dive Bombers

Mosey west and cross roadway.  We will stop to do 20 more American Hammers.

Mosey on trail to bottom of Mt. Everest.  We will do the following exercises then run to summit of Mt. Everest and repeat the exercises.

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • 40 Baby Crunches

Mosey to stop sign at northeastern corner of Admin bldg.  We will stop to do 20 Hello Dollies.

Mosey to Monument and then down the Dragon Fly to the shaded parking lot across the street from parking lot at entryway to Northern Ball Park.  We will have the following races across the parking lot with the man winning the most races getting a free breakfast from Lily:

  • Bear Crawl Race (small length of parking lot)
  • Hop Race (small length of parking lot)
  • Bernie Sanders Race (long length of parking lot)
  • Frisbee Accuracy Throw
  • Sprint Race (long length of parking lot)
  • If there is a tie between the winners (for example, five different men win the above events) then we will have a playoff with a Paddle Ball Accuracy Contest

Mosey to AO.

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:

What Does A Walk With God Look Like?

Have you ever wondered what taking a walk with God would be like?  What would he want to talk about?  How often would he glance at you as you walked along a path?  What would it be like to have Him in your presence?  Would it be comforting?  Scary?  Terrifying?  Wonderful?  Would God be gazing at nature as He walked along with you?  What would you want to say to Him?  What would you want to ask Him?  What if he touched you?  What would that be like?

In the Bible, we read of those who are awestruck in the presence of God.  They fall to their knees before Him.  Yet we also read of God being the great Comforter, the great Physician, the rock upon which we can lean and rest.

The Bible teaches us that God is always with us.  He is omnipresent.  As we walk along in our journey of life, He is there.  So if He is truly there, why not talk to him?  Why not ask Him what He is thinking?  Why not talk to Him about both the beauty and ugliness you see in this world.  Why not ask Him for his strong and steady hand?  Why not lead on him like he is your father, your Heavenly father?

I got the idea for this message when I was listening to Careless (Shawn Slate) deliver a sermon at Redeemer Church of Knoxville.  He talked about taking walks with his wife.  He commented that he tends to walk with a fast pace, rushing ahead, wanting to hurry up and get to whatever the destination is.  His wife, meanwhile, walks much more slowly, not so rushed, wanting to gaze at the scenery, the world around her.  Careless said he has learned more about walking with God by walking with his wife.  He has learned to slow the pace, take time to see the beauty of God’s world, and also take time to talk to the woman he loves and married.

I want to spend more time walking with God.  I need to take the time to do that with a slower pace in mind.  I need to truly focus on Him better when doing so, actually think of Him being in my presence, truly there with me.  When I pray, I need to think of Him reaching out to touch me.  It may raise some hairs on my head but it will also bring me closer to Him.  That’s what He wants.  And, when I think about it, that’s what I want to.  Furthermore, isn’t that what YOU WANT?  Use your imagination if you have to at first.  Expand your thoughts, think of Him with you, walking beside you.  Slow your pace for a while and converse with God.

MOLESKIN:
Prayers for Junk’s wife, for Thurnderstruck’s mother, for Crawdad’s wife, for Farva’s friend who died, and for Baby Smalls who was recently born.
ANNOUNCEMENTS:
Next 3rd F is August 10 at 8:30, Redeemer Church of Knoxville.

Happy Birthday, America! With fireworks and beat downs- 1776 Challenge

THE SCENE: It’s July, so warm and humid!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Begin with a bang!  Fireworks provided by Code Brown while we warm up with SSH x 50, Squats x 50, Moroccan Nightclubs x 50 and Overhead claps x 50.
THA-THANG:

Despite the Q’s best efforts to plan out a very organized workout to get everybody to Patriot or American Eagle status, things fell apart rather quickly as the PAX finished things at different intervals and moved on to the next exercise.  In the end, we all completed the 1776 challenge, with 4 PAX (Swimmies, Gobbler, Trolly, and Cheatsheet) doing double time and finishing the American Eagle.  Everybody else became Patriots today.  We broke up the pull ups.

Everybody started the mile run together.  Everybody gathered around the flag at the Pavalon together for flutter kicks and plank jacks, and everybody finished together with the bear crawl to the flag and burpees.

MARY:
None today!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1.  When our founding HIMS adopted the Declaration of Independence, Benjamin Franklin famously said “we must all hang together, or we will surely hang separately.”  There is a lesson here for us today.  We cannot and should not battle alone.  Rely on your brothers and in turn, support them as well.  Great things can be accomplished!

2.  The Declaration of Independence established a new nation built on the idea that “all men are created equal,” that we have the right to pursue our happiness (not the same as the right to be happy!).  As Abraham Lincoln noted almost 90 years later, that a country could be so formed and survive was not a sure thing.  And we have not, as a country, lived up to that idea.  But what makes our country special among all other nations is that we continue to strive toward that idea.  F3 is dedicated moving this country forward toward that very idea.
MOLESKIN:
4 American Eagles, including an FNG (welcome Gobbler!) and 8 Patriots today!
ANNOUNCEMENTS: