F3 Knoxville

The Men in The Arena


THE SCENE: Just cool enough. No wind. FNG (now known as “Title 9” was the first to show this morning, followed by Abscess & Hercules aka Tank the dog

F3 WELCOME & DISCLAIMER

  • Welcome to F3: FitnessFellowshipFaith
  • Name is Steam & I’ll be your QIC this morning!
  • A couple things before we begin:
    • Not a professional
    • You’re here on your own volition
    • Modify as you need but push yourself  and the men around you. They deserve to be pushed and motivated and so do you.

[ Name of the game for this morning is 1 foot in front of the other ]

WARM-O-RAMA:

☐ Motivators: 10 IC  

☐ Rockette: 10 x 4 IC 

☐ Iron Mike: 10 x 4 IC 

☐ Michel Phelps: 10 x 4 IC 

☐ Windmill: 10 x 4 IC 

☐ Merkins: 10 x 4 IC

THA-THANG:

(Mosey to Cardiac Hill) 

☐ Battle-Buddy Up

☐ You and your BB have 3 points of contact 

☐ Top – Curve 1 – Bottom

☐ Top: 15 BB sit-ups (hold feet) 

☐ Curve 1: 15 1-count buddy merkins (Hugh five)

☐ Bottom: 15 squats

(Sprint back up to the top and hold the plank)

☐ 10 down/up merkins All-Together 

( 10 count)

☐ Rinse & Repeat – same exercises – 10 reps of everything instead of 15 

(Curves led PAX in 10 up/down squats)

(10 count) 

(Mosey to path that goes towards dock) 

☐ 2 lines —> bear crawl to the dock

(COP – Change of Plans: Path/boards to dock were slippery —> Q modified for PAX —> Hold the Al Gore after 1st light post and 10 sea claps)

(Mosey on to the dock)

[ Quarter Pounder ]

☐ 25×4 flitter kicks 

☐ 25×4 LBCs

☐ 25×4 hello dolly’s

☐ 25×4 straight legged curls 

(Mosey to hill before Everest by way of:

—> Dock —> through grass to small pavilion by soccer fields —> up the hill on path towards Everest

@ Small Pavilion

  • New Battle Buddy
  • BB1: Wall-sit + overhead seal claps
  • BB2: Sprint to lightpost in the middle of exterior parking lot + 2 merkins (just 2 ain’t bad right?) + recover BB1
  • Rinse & Repeat 1

(10 count)

(mosey from small pavilion in 2 lined American Indian style)

.25 later —> merge into 1 big American Indian run mosey

☐ Bear crawl up the hill and over the top 

(Mosey to base of Everest) 

“I’m Up – He Sees Me – I’m Down”

☐ “I’m Down” command – 5 merkins and hold until the next command is given 

—> “I’m Up!” Command = sprint up Everest

☐ All the way to the top

(Sandy is planted at the top of Everest behind tree at the top middle)

(Battle buddy Sandy Run to AO)

—> Sandy being carried in front by 2 PAX for 10 seconds (modified to 25 seconds later) and then recovering to the back

PAX rush past Haslam rock and stop at the small (sort of) hill right below Saturday AO parking lot

  • Sandy Toss + 5 up/down merkins up the hill to the parking lot
    • 2 PAX chuck Sandy as far as possible up the hill, all PAX sprint to it and execute 5 up/down merkins until everyone is at the top

MARY:
– 2 rounds of Boat/Canoe

– Cashed out the day with ATMs

COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG = 17 total HIM

Cheatsheet, Mr Jinxy, Curves, FNG —> Title 9, Lulu, Waffle House, Otis, Crawdad, Abscess, Jumbo, Choir Boy, Hawk, LillyDipper, Brick, Snag, Swimmies

CIRCLE OF TRUST/BOM:

The Man in the Arena does not quit, although he may be knocked down and falter from the original path at times, he’s in the arena and must learn to get back up again and again and again. This is the way.

MOLESKIN:

 

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

               – Teddy Roosevelt

☐ In the ring of life sometimes it can feel like we’re on our knees crying out for freedom and all we can do is look up right? 

☐ Song by Anthony Hamilton “Freedom” — some of the lyrics go like this: “Felt like the weight of the world is on my shoulders. Pressure to break or retreat at every turn. Facing the feat that the truth I discovered. No telling how all this will work out, but I’ve come too far to turn back now. I’m looking for freedom, looking for freedom. And to find it cost everything I have.”

ANNOUNCEMENTS:
1. 1st F3 Knoxville Truebadours Q101/GrowSchool Convergence: Saturday, February 29th, 2020 – Asylum AO. More info to be pushed out in weekly emails + GroupMe soon

2. F3 Morristown Launch: Saturday, April 4th, 2020. Clown car(s) will be assembling to go support the launch on 4/4. Be on the lookout for opportunities between now and then to go post at some “test-Qs” at their new AO in the coming weeks/months.

Keep the Faith & Fight the Good Fight!

Soaring at the EQ

THE SCENE: 45 degrees, little bit of humidity to get the sweat flowing on the pre-ruck.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry picker x 7 IC

Windmill x 10 IC

OHC x 20 IC
THA-THANG:
Repeat of the “flight of the blue falcon”. Given one 12x8x16 CMU and 5 PAX, one HIM holds the CMU overhead while the rest of the herd runs for a 10 count, then herd completes AMRAP of exercise designated by blockholder until he reaches the group and passes it off. Rinse and repeat until time is up, exploring the AO. Bonus points at equalizer for taking advantage of the benches (dips) and playground (pullups).

MARY:

finished right on time

CIRCLE OF TRUST/BOM:
Keeping with the theme that Tank set earlier in the week, I mentioned 2 verses, “let all that you do be done in love” and “love your neighbor as yourself”. When you step into a situation, whether it’s work or home, approach with peace, don’t enter with negativity or disgust, as you don’t know what others are dealing with. Also, be truthful, but do so in a loving manner. Respond to emotion with respectful emotion, and respond to facts with facts. Don’t be like me and tell your M, who is terrified of flying, that everything will be fine when she panics about turbulence. Or, even if you do, when she asks “how do you know?”, don’t say “i don’t, but I can’t fly the damn plane, so why worry about it”…
MOLESKIN:
An interesting point that was brought out in the mumble chatter: this is a great hip-pocket Q, with minimal planning necessary (as long as someone has a CMU). Also, it’s great for FNGs to start learning the exicon, or for a Q who is unfamiliar with the AO to get a tour of the space.

Fat Amy’s Necktie

THE SCENE: Low 40’s and quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH

10 Windmills

THA-THANG:

Mosey to the Plateau of Pain.

16 cones across the plateau. Run to first cone and do exercise. Run back to start then on to second cone for next exercise and so on.

  1. 50 Squats
  2. 20 Burpees
  3. 40 BBS
  4. 20 Burpees
  5. 30 Merkins
  6. 20 Burpees
  7. 20 Iron Squats
  8. 20 Burpees
  9. 20 Burpees
  10. 20 Iron Squats
  11. 20 Burpees
  12. 30 Merkins
  13. 20 Burpees
  14. 40 BBS
  15. 20 Burpees
  16. 50 Squats

MARY:

20 Flutter Kicks

20 LBCs

Repeated 4 times

COUNT-OFF & NAME-O-RAMA
13 HIMs
CIRCLE OF TRUST/BOM:

Abridged version of the Bluejacket’s guide to leadership. A 1943 manual given to junior enlisted sailors.

Loyalty. Loyalty is the opposite of treachery. A man who is not true to himself cannot be loyal to anyone or anything.

Faith. Believe in yourself. Trust yourself. Count on yourself.

Obedience. To be obedient is to place your own desires and impulses in second position.

Courage. Courage is that quality which enables one to meet danger and difficulties with firmness and with ability unimpaired. It does not mean absence of fear. A courageous man has mastered fear. Cool courage implies ability to exercise sound judgment in the face of danger.

Honor. Act so that your home folks will be proud of you, and will tell all of your friends what fine things you are doing. Act so that others will want to be like you.

Self-control. Self-control is the visible evidence of self-discipline.

Knowledge. Knowledge comes only through study and hard work. Men always respect you for what you know. It pays to know, and to know you know. Know your own job well and when you know it perfectly you will be on your way to knowing the job ahead of you.

Reliability. Always do what you are told to do, and do it the best you know how.

Spirit. To have spirit means to be able to become enthusiastic and inspired in everything you do and to show a lively interest in your work.

Justice. Be square. Play the game hard, but play it squarely. Give a square deal to others and expect one in return. Act so that others can respect you as a man.

Truthfulness. The final test of a man is: In a pinch, will he lie? Many a man who told the whole truth has been let off or given light punishment, where the liar was punished for the offense and for lying as well.

Conduct. Good behavior and a clear record are essential for promotion to positions of leadership. A leader’s conduct must always be exemplary and the standards maintained by leaders are very high.

Initiative. Sound judgment in taking the initiative (or in leading toward a goal) is an essential quality in a leader.

Energetic. A man who does not spare his efforts, or value them higher than the proper performance of his duty, is energetic. He does things the “smart” way and is not too concerned about whether it is the “hard” way or the “easy” way.

Cheerfulness. Good will, easy manners, and friendly speech are contagious.

Honesty. Your belongings are yours and yours to use or dispose of. Stealing is an admission by a man that he is inadequate to obtain the things he craves by fair and open means.

MOLESKIN:
I think I set a new calorie and mileage record for myself on that one. 781 cals and 4.13 miles.
ANNOUNCEMENTS:

Mostly burpees. Lots of burpees

THE SCENE: Upper 30s (heat wave after lots of days in the 20s)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (IC); Imperial Squat Walker x 15 (IC); BAC, forward and reverse x 11 each (IC)
THA-THANG:
Mosey to the cloud; 100 burpees OYO;

As you finish the burpee challenge, move to the adjacent parking lot for some blackjack, a/k/a 21.  20 merkins, run to other end, 1 BBS, run back for 19 merkins, run to the other end for 2 BBS, so on and so forth.

Cut blackjack short after everybody is done with burpee challenge and mosey to Circus Maximus for Doras.  Partner runs a lap while other partner does reps.  50 CCDs, 200 jump squats, 300 LBCs;

Mosey back to AO

MARY:
Just enough time for 2 full minutes of elbow plank.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We’ve got a lot of rancor in the world.  So many people are angry.  Let’s be kind, let’s turn the other cheek, especially with those that upset us the most.  The world needs more kindness.
MOLESKIN:
Praises for Cheatsheet’s dad being out of the hospital and on the mend.
ANNOUNCEMENTS:
The Asylum needs volunteers for the Hardship Hill build team.  Please help. Code Brown is leading.

Every Vocation

THE SCENE: Partly cloudy, temp in low 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Iron Mikes, 10 Cherry Pickers, 10 Rockettes, Michael Phelps
THA-THANG:
Mosey uphill to perimeter trail and continue moseying until we get to stop sign that is west of the upper parking lot.  We will do nickel dime quarters on the perimeter trail, going past the bottom of Mt. Everest and continuing on the perimeter trail until we hit the roadway at the Lyons Bend entrance to the park.  This is the exercises we will do with each nickel, dime, quarter (nickel, dime, quarter means run 1 light and do five of exercise, run 2 lights and do ten, run 5 lights and do 25):

  • Merkins
  • Squat Jumps
  • Big Boy Sit-ups
  • Smurf Jacks
  • Dive Bombers

Mosey east on roadway until we get to stop sign at intersection of roadway that goes to admin bldg.  We will stop here to do 20 American Hammers.

Mosey to parking lot that at Southern Ball Fields.  We will start at southern end of parking lot.  We will run to light, do 20 Merkins, run to next light, do 20 Merkins, and continue sequence until end of parking lot.  We will then Bernie Sanders back to the other end of the parking lot, stopping at each light to do 20 Big Boy Sit-ups.

Mosey back to Roadway.  Stop to do 20 Hello Dollies.

Mosey to parking lot that is by roadway and south of the playground.  We will sprint from one end of the parking lot to the other, stopping at each inlet to do 20 Carolina Dry Docks.

Mosey to AO.

MARY:
Sprint to each corner of parking lot and do 10 Smurf Jacks at each.  Then, lunge to each corner of parking lot and do 10 Star Jumps at each.  Finally, get on sixes and do 20 Flutter Kicks (four count).
COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.
CIRCLE OF TRUST/BOM:
As men in F3, we each have different vocations.  If we were to go through the types of jobs each of us have, I am sure we would see quite a variety.  No matter what our job, each of us, in that job, have an opportunity to impact our world.

The words of the following song, which we sometimes sing in my church, are simple but compelling to me.  The song shows how each of us give to God’s kingdom through our vocations. The song is called Day by Day and is written by Lowana Wallace and Isaac Wardell.  Here are the words:

[Verse 1]
Server, you remind us of our Savior’s bowl and towel
Teacher, you are raising up a child to be kind
Lawyer, give us hope that justice one day will surround us[Chorus 1]
May God’s kingdom come
On earth, His will be done[Verse 2]
Farmer, you are working for a table full of bounty
Painter, with each color you are teaching us to see
Nurse, yours are the healing hands that touch the poor and broken[Chorus 2]
May God’s kingdom come
On earth, His will be done
Lord, be close to us
Lord, have mercy on us
Lord, please put Your hand on us
Day by day[Verse 3]
Carpenter, you frame a house for those who need protection
Laborer, you lift a heavy burden for the weak
Leaders, build a city that all children may rejoice in

[Chorus 3]
May God’s kingdom come
On earth, His will be done
Lord, be close to us
Lord, have mercy on us
Lord, please put Your hand on us
Day by day
Lord, be close to us
Lord, have mercy on us
Lord, please put Your hand on us
Day by day

My wife, Jan, visited a monastery years ago.  The monastery was a beautiful place and visitors like Jan could sleep overnight if they desired.  Jan watched in fascination as she saw the monks there performing various tasks and worshiping at all hours of the day.  She had a conversation with one of those monks in a little gift store in the monastery.  He was a very wise and loving man who had been at the monastery for many years.  One of his primary jobs at the monastery was washing dishes and cleaning meals.  The job seemed like one which would be messy, laborious and dull to Jan.  The monk told her that he found the job a means to be closer to God.  He told her how, with each dish, knife and fork he cleaned, he thought how that simple service contributed to the entire monastery.  He thought also about how people all over the world perform the same task.  By washing those dishes, he was a part of humanity, part of an activity that makes the world spin.  In performing this task he was contributing to God’s kingdom.

Whatever our vocation, our current job, if we can think, like the monk did, about us contributing to God’s kingdom . . . or think about, like the song says, of God placing His hand on us, each of us, as we perform our tasks . . . then I think we we will find much more meaning, value and happiness in the work we perform.  May God’s kingdom come.  On earth His will be done.  Day by day.

MOLESKIN:
Prayers for Pinto, for Abscess’s youngest son who broke his collar bone, for Ice Man’s sister-in-law whose baby is due next week but is currently in breech, for Squirtle’s friend, and for Brick when he gives his testimony at church this Tuesday.
ANNOUNCEMENTS:
Board Meeting!