F3 Knoxville

DORA classic

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Madoff, Lightweight, Pew-Pew
FNGs: None
COUNT: 7
WARMUP: normal stuff

THE THANG:
DORA 1,2,3 (parking lot)
100 merkins, 200 big boys, 300 squats

DORA 1,2,3 (on the hill)
100 iron mikes, 200 plankjacks, 300 gas pumpers

MARY:
Ring of fire merkins

ANNOUNCEMENTS:

COT:
The creation account- God gave man work. Thankful for the men who show up day in & day out at F3, who put in hard work, who push me to be better.

[bluegrass-pm-otb] Unfamiliar Territory

AO: bluegrass-pm-otb
Q: The Situation
PAX: Pusher, Pele (Jon Lindberg), F3 Pluto ( Hugh Nystrom), Down Under, Finger Lickin’
FNGs: None
COUNT: 6
WARMUP:
SSH
Hip Hinges
Cherry Pickers
Runner stretch
Slow Squats
Slow Merkins
Dive bomber merkins
Pickle Pointers

THE THANG:
25 BBS
25 Flutter Kicks
25 Calf Raises
Between: Run to pillars, 10 Incline Merkins, run around

20 Merkins
20 Squat Jumps
20 1-ct Iron Mikes
Between: Bernie to start and jog back

40 1-ct Mountain Climbers
40 1-ct Rocky Balboas
40 sec Plank
Between: Shuffle out, shuffle back

Lunge to halfway median, 5 Burpees
Lunge second half, 5 Burpees
X2

Bear Crawl up hill, Bear Crawl down
10 Hello Dollies
X2

MARY:
5 Crunchy Frogs in cadence
10 Side Plank Raises in cadence
10 Hello Dollies
10 Windshield Wipers
Crowdsource Abs

Stretching
Side stretch
Upper Glute stretch
Hip Flexor stretch
Groin stretch
Runner stretch

COT:
Sometimes you find yourself contemplating the whole universe and your place in it. Other times, you’re just grateful for the little things. Both are okay.

IPC Throwback

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Wedding Singer, Hand Full (Dan Davison), Soot, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Postman (Scott Colby), Frostbite
FNGs: None
COUNT: 9
WARMUP:
The usual

THE THANG:
IPC 2023 Week 0

MARY:
None

ANNOUNCEMENTS:
Register for IPC here: docs.google.com/forms/d/e/1FAIpQLSfAH6sdMjfCwrhnlWwf91nRYlQCwFQK9moTn1TKHxhPEvDimQ/viewform

COT:
We’ve talked a lot about doing hard or uncomfortable things lately. We should do this both in and out of a workout. Barna has several studies that show that 98% of Millennial Christians believe they are called to bear witness about Jesus, 96% believe trusting Jesus is the most important thing anyone can, but then 47% believe it is morally wrong to share your beliefs with someone who disagrees. I think a huge reason that nearly half of Millennial Christians say it’s wrong to evangelize isn’t because they actually believe it is wrong, but because they believe it is difficult. Let’s be willing to do the difficult thing of bearing witness about the One we believe to be true and worthwhile.

Get Sharp!

AO: the-project
Q: Ocho
PAX: Flying Dutchman, Munge, Tuba (Dylan Cox), Tom Tom, Hoorayus, Icey Hot
FNGs: None
COUNT: 7
WARMUP:
It was a crisp morning at The Project. Though many PAX were either slumbering or downrange, the faithful and magnificent seven arrived on time and ready to get sharper.

We began with some actual stretching of our legs via Willie Mays Hayes and come Cherry Pickers. We moved to shoulder stretches and Michael Phelps. But we didn’t wait long before we Moseyed to Ocho’s House of Pain (the back porch of the Senior Center).

THE THANG:
The Thang is a Tabata. It’s 40 seconds of exercise followed by 20 seconds of rest.

We used these 9 exercises as our implements of torture:
1. High Knees
2. Squats
3. Plank Jacks
4. Merkins
5. Mountain Climbers
6. Apollo Onos
7. American Hammer
8. Pickle Pointer (Glute/Back Bridge)
9. Hello Dolly

One entire set of all nine exercises takes 9 minutes. We did four sets of the 9.

MARY:
We did not leave any time for Mary.

ANNOUNCEMENTS:
We noted that Munge has Thursday’s workout.

COT:
For the Word, I drew from Prov 27:17 “As Iron sharpens Iron, so one man sharpens another.”

We need each other if we at the Project are going to get sharper.

We need to do what we can to be a sharpener for each other. There were two primary areas that we challenged:

1. Being mindful and willing to give good MumbleChatter to help other men be encouraged.
2. Signing up for opportunities to lead a Q. Other men need you to lead.

Marlene

AO: asylum-pm
Q: Lilydipper
PAX: Snaggletooth (Elijah Tafao), Welches (Leland Murphy), Pusher, Crash Dummy, Colonel (Alex Wallace), High Heels, Swimmies (Nathan Chesney), Pele (Jon Lindberg), Brick, Lilydipper, Catnip, Aardvark (Asher Jensen)
FNGs: 1 Aardvark (Asher Jensen)
COUNT: 12
WARMUP: 20 Side-Straddle Hops, 10 Mountain Climbers, 10 Windmills, 10 Tempo Merkins, 10 Rockettes, 5 Pterodactyls Forward and Backward

THE THANG: Mosey south to the mulch trail and then to the cul-de-sac that is south of the Coliseum. We will stop to do 10 Burpees, and 20 Freddie Mercuries.
Mosey downhill to the tree that is across the street from the Outdoor Chapel. We will do 20 American Hammers.
Mosey to the Exercise Machines. We will stop to do two 25 rep sets on machines of choice.
Mosey to the Bros Bowl. We will go around the three rings of power, stopping to do 25 Bench Dips at the benches on top and 25 Merkins on the bottom each time.
Mosey to the Caribbean Parking Lot. We will run a Candy Canes around the parking lot until we get to cone placed on other side of parking lot. We will stop at every other island to do 20 Carolina Dry Docks. The man who finishes exercises at the cone first sweeps all men back to the start.
Mosey to the parking lot across the roadway and go to the shaded area just right of the nice restrooms. From there we will run across the field to Haslam’s Rock. We will take a 20 second gander at the beautiful valley and water below.
Mosey to AO.

ANNOUNCEMENTS: Iron Pax Upcoming. Also, look in Slack for where to meet for Bluegrass PM tomorrow as there will be an evening school gathering of parents and students that evening.

COT:
Prayers
Prayer of praise for Pusher’s daughter who as a Freshman at UT will be able to march out onto the field with the famous T at the first football game.
Message
I had a patient in my psychology practice who had been my patient for about 15 years. I will disguise names due to reasons of confidentiality but let’s call her Marlene. She suffered from a long history of Major Depressive Disorder. Marlene died of natural causes on August 2, 2024.
Marlene’s story was a sad one, because of her depression and difficult history with her mother and some of her siblings. But like so many people who suffer with mental illness, her story was a beautiful one as well and one that I can learn from.
Marlene had a difficult childhood history. She suffered abuse and that abuse contributed to her depression. She loved her mother but her mother could be discounting and hateful. That relationship contributed to a great bit of hurt for Darlene and impacted her relationships with others in the future. Darlene could be very dedicated to others but could also get hurt easily and just write people off, saying to hell with them and never wanting to speak to them again.
One person that I am thankful Marlene never wrote off was her 2nd husband. Let’s call him Larry. When I first met Marlene, she had only been married to Larry for a short period of time. She talked about how good a man he was and how much he loved her and did for her – yet, she felt he wasn’t as attractive as men that she had previously had relationships with and wondered about her marriage.
Larry’s goodness and love for Marlene never wavered. Marlene learned that love has much more to do than with how physically attractive one is. Over the years, Marlene’s love for Larry continually grew. During her most depressing times, when she felt the most distrusting of and hurt by others, she knew Larry loved her and she was very thankful for him. Marlene’s love for Larry grew as his diabetes got worse, leading to very poor eyesight for him that approached blindness. Her love for him grew when he lost his job because of the blindness. Because of his blindness, Larry had to be led about when outside of the house. Inside the house, however, he was alright because he knew the house so well. He could even cook up a mean dinner as long as the food items were in the right place.
Marlene was close to her own daughter and two grandchildren. She and Larry used to go to the grandchildren’s ball games. Of course, Larry was not able to see everything that happened because of his eyesight but could hear the reports about what was happening. Marlene’s ability to go to the games, however, diminished as she began to suffer from heart issues and orthopedic issues, particularly in her back and legs. It began to hurt her to walk, even for short distances, but she would often go to the games despite the pain.
Marlene began to smoke some marijuana, finding it helped her with the pain. The use of drugs was something she had taught her daughter to always stay away from. When her adult daughter found out this year that her own mother was smoking marijuana, she got so upset that she refused to talk to Marlene. This, of course, hurt Marlene greatly. She apologized to her daughter and stopped using marijuana but her daughter held her silence. She did let Marlene talk to the grandkids. Marlene and I talked about how her daughter would eventually break her silence.
Like I said, Marlene had cardiologic or heart issues in addition to her back and leg pain. In mid-July Marlene developed an infection in her heart. That led to sepsis. She was hospitalized and treated with antibiotics and other medical drugs. Her daughter, who had been so upset with her mother, rushed to the hospital immediately and stayed with her every day and night during her treatment. Marlene did get out of the hospital for about five days but problems reoccurred and she was rushed back to the hospital. Unfortunately, she died the next day. It was her daughter who called to let me know of her passing. Marlene had told her daughter that if anything ever happened to her, to be sure to let Dr. Neece know.
What have I learned from Marlene? Here are a few of the things:
That there is beauty in the stories of all people.

That marital love means so much more than physical attraction and that physical attraction grows as we develop a more meaningful love with our spouses.

That there is a powerful capacity to love within even those who distrust others or turn their backs on others.

That we should never give up on people we love who get angry with us and turn their backs on us.

That people like Marlene, who may not be great leaders, or wealthy, or vocationally successful, or even mentally or physically healthy, can touch us profoundly, thereby impacting our lives and maybe making us better people.

Marlene, I know you are up there with God and, if you are listening, I love you!