F3 Knoxville

Share Your Heart

THE SCENE:  60 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Morrocan Nightclub x 10 IC
  • Chinook x 5 IC
  • Cherry pickers x 7 IC
  • Carolina Dry Docks x 5 IC
  • E2K x 5 IC
  • Hello Dolly x 5 IC
  • Rosalita x 5 IC
  • Twinkle Toes x 10 IC

THA THANG:

Mosey to the high-school lot…

Routine 1:

10 Wing-nuts (4 count) + 20 Derkins…. 3 Rounds

Routine 2: Heart-shaped circuit.

6 stations – each has 2 exercises.  Get into groups of 3.  A group starts at one of the stations.  After performing both exercises, run 5/6 of a lap and stop at the station pervious to the one you just left.  Each time you pass the culvert drain (the middle of the “heart”), do 3 muscle-ups on it.  Continue circuit until Q calls stop.

Exercises are:

  • 10 Burpees + 20 BBS
  • 20 E2K Left + 20 E2K Right
  • 10 squat jumps + 20 Diamond Merkins
  • 20 Flutter kicks (2-count) + 20 Squats
  • 30 Calf raises + 20 Carolina Dry Docks
  • 20 Hello Dolly (2 count) + 20 Rosalita (2 count)

Routine 3:  7s on the steps.  Burpees + Donkey kicks.  Bear crawl, crawl bear.

Routine 4:  Suicides on the tennis courts.

First cone and back, second cone and back, third cone and back – Mountain climbers.

Repeato with flutter kicks

Repeato with freddy mercury

Mosey back to the flag

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 5 of the best men I know

CIRCLE OF TRUST/BOM:

Shakespeare’s Macbeth is about toxic ambition and rivalry for the Scottish throne.  Once he becomes king, a paranoid Macbeth orders a raid on the castle of a perceived rival – Macduff – and in that raid Macduff’s entire family is killed.  Macduff, who is in England during the raid, is with a companion when he receives the terrible news about his family – and he becomes silent.  After a moment, his friend prompts him, “Give sorrow words.  The grief that does not speak whispers the o’er-fraught heart and bids it break”.  His friend is urging him – don’t keep this agony inside, or you will implode into despair.  That is good advice – and in this season that I’m in, it registers loudly with me.

I am, by nature and nurture, someone who bottles up emotions – both good and bad – and seldom processes them externally.  We modern men are doubly disadvantaged when it comes to sharing our emotions.  The inner architecture of our brains is physiologically different from our curvy counterparts – MRI studies have shown that women are more capable of expressing their emotions verbally.  On top of that physical handicap, our culture layers an expectation for men to be laconic and impassive – like Charlton Heston in every role he has ever played.  We are free to express anger – but other emotions are effeminate and off-limits.  What a shame that we promote this dysfunction.

Last time I spoke in this setting, I told you about our recent miscarriage and vowed to support my wife well through this hard time.  That meant listening, praying with her and for her, and making myself available – but I also committed to sharing more of my own sadness.  I can tell you, each time I do – whether it is opening up to her, or a quick word with one of you after the workout – expressing those feelings relieves the mounting pressure in my chest.

I want my three young sons (ages 4, 7, 9) to excel where I have not.  I want them to have healthy strategies for talking about their emotions – because in doing so, they will be physically healthier and have richer relationships throughout their lives.  Like their dad, they seem unwilling or unable to reveal much when simply asked, “how do you feel?”.  Maybe they don’t want to talk about it – or maybe they don’t know how to translate their feelings into words.  Just in the last few weeks, I’ve been prodding their emotions a little differently and they’ve responded.  When I can get one of them alone and the moment is right, I’ll ask, “What is the happiest thing in your life right now?”.  Sometimes, they’ll answer that question in full paragraphs – sharing their heart with me.  Then I’ll ask, “What is the saddest thing in your life right now?”  That simple change has led to expanded discussion and gives me a little glimpse of what it looks like for these young boys to express emotion.

Are you at all like me?  Do you muffle your joy and sadness and excitement and disappointment?  Do you even know if you do?  Licensed counselor, Debbie Causey, says a sign that an emotion has been buried is when you give a “dollar response” to a “fifty-cent incident”.  If the largeness of your reaction is disproportionate to the weight of the incident, you might have buried emotion.  Be honest – have you overreacted lately?  Explore that.

Challenge:  Those who are closest to you – friends and family who love you – they deserve to know you better.  They deserve to know how you feel.  Pick one person who is close to you and share a little of your heart with them today or this week.  If you don’t know where to start, then answer one of the questions, “What is the happiest thing in your life right now?” or “What is the saddest thing in your life right now?”

Bonus Challenge:  Ask them to reciprocate with their own answers – and listen.

 

MOLESKIN:

Prayers for Pi’s upcoming exam.  No pressure…but….HIS CAREER AND HIS FAMILY’S LIVELIHOOD DEPEND ON HIM PASSING!  But, no pressure.  We know you’ll do great!

Rocket – you better be doing your burpees!  We missed you out there.

I know that, sadly, other HIMs have a wife who has, or will, experience a miscarriage.  If you want to work through that agony with someone who can relate, DM me on Slack and we’ll get together.

ANNOUNCEMENTS:

Where are you going?

THE SCENE: Another beautiful 55 degree East TN morning
F3 WELCOME & DISCLAIMER : Standard Disclaimer and COVID reminder
WARM-O-RAMA:
SSH IC X 20

Imperial Walker IC x 20

Cherry Picker IC x 5

High Knees x 20 OYO

Hand Release Burpee x 10 OYO
THA-THANG:
Had the PAX count off to assign number and order to be used in workout

Group Indian Run up the hill to first light pole (Did Route 66 Variation at poles)

Starting with number 1, PAX called out exercise of their choice and reps according to their age and then how they want us to travel to the next light pole. At next pole either Plank Hold or Air Squat Hold until 6 arrives. Rinse and Repeat x 11 PAX Members.

Exercises were:

  • Merkins x 43, Bear Crawl
  • BBS x 40, Skip
  • Burpees x 34, Walk
  • Man Makers x 44, Walk
  • Tempo Squat (4Ct IC) x 36, Mosey
  • Flutter Kicks x 37, Mosey
  • American Hammers x 33, Bernie
  • Oblique Clap (Gator Chomp) x 10, 30 Merkins, Mosey
  • Took a Detour and visited our good Friend Dwayne THE ROCK Johnson
  • V-UPS x 42, Broad Jump
  • Suicides x 27, End at next pole
  • Star-Gazers x 50 seconds (My gift to the PAX)

Mosey up to last light pole and form circle for Circle Burps x 11.

Group Indian Run back to AO.

I am proud to say that the Mumble Chatter was strong today and the PAX learned that their brother’s exercise of choice made them better and even though it hurt it was quite a fun trip.

MARY:
Shoulder Taps x 50

Peter Parker finish thanks to TWEET-E.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we all know, recently there has been a lot of division in our country. One thing I know that is true is that when I am looking inward only at myself and my needs, I am incapable of seeing and meeting the needs of another. I also know when I put myself before them, I am being selfish. Self-seeking individuals with selfish motives take, keep and divide. However, true outward expressed servant leadership seeks to further the welfare of another and unites.

Each exercise took place at a light pole because as F3 Men and Leaders we are called to be a LIGHT to those around us. Respecting every individual for their uniqueness and creating unity instead of division. Each PAX is as special and unique as the exercise they called out today and the reps performed according to their age. We must celebrate our differences!

The Circle Burp signified that in spite of all of our difficulties and challenges we face (and sometimes those come at the hands of another imposing them upon us), we are all needed in order to make each other better and stronger. I am better because of you, not in spite of you.

The Group Indian Run was intentional in order to create unity and to illustrate that sometimes you lead from the front and sometimes you lead from the back. You must take time to look around you to see who is with you and if anyone is following. Over the next few days, weeks or months pay attention to who you are leading and who you are following.

The BIG QUESTION IS: Where are you going? Why would anyone want to go with you? (John Maxwell) If you look around and no one is with you, you may want to ask yourself if you are truly being a light? Are you serving others, or just self- seeking? Are you dividing or are you uniting?

MOLESKIN:
Prayer for Joel & Lilly Dipper’s wife
ANNOUNCEMENTS:
CSAUP at The Dog Pound July 18- Briskets & Gravy by Junk and Coffee by La-Z-boy

SHAMROCK Acronym

THE SCENE: 60F – Perfect Weather for a beatdown

F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Here on Own Volition, Not a Professional, Modify as Needed, Have Cell Phone, Keep Social Distance and Respect Others Space

WARM-O-RAMA:

Lots of ideas on what to name AO – ultimately choosing Shamrock.   While Mermaid gave some history on the shamrock during the inaugural workout wanted to share an alternative meaning today.   SHAMROCK is also an acronym for today’s workout.   Shoulder, Hamstrings, Abs, Merkins, Running on Catholic Knoxville

Cherry Pickers IC, Windmills IC, Grady Corns IC, Failure to Launch IC, Hello Dolly IC, Tempo Merkins IC, High Knees / Burpee

THA-THANG:

Mosey around campus stopping along the way to try out some evil spawn children of the Motivators.   The Shouldivator, The Hamstringivator, The Abivator and Merkivator.

Shouldivator – Baby Arm Circles, Overhead Claps, Seal Claps (From 8 IC)

Hamstringivator – Squats, Twinkle Toes, Monkey Humpers (From 8 IC)

Abivator – Big Boys, Little Baby Crunches, Gas Pumps (From 7 IC)

Merkivator – Wide, Normal, Diamond Merkins (From 5 IC)

Mosey to the CMU pile and picked out a CMU friend for the morning.   Brought them to the parking lot.
10 Reps of Each – Overhead Press (Shoulders); Goblet Squats (Hamstrings); Heavy Freddy (Abs); Walkover Merkins (Merkins).  Leave the rock and run to end of parking lot row and back.   Take CMU to next parking lot row and rinse and repeat adding 5 reps at each row.   Continued until we ran out of time.

MARY: N/A

COUNT-OFF & NAME-O-RAMA
11 HIMs were Mondivated

CIRCLE OF TRUST/BOM:

My brother wrote a very thought provoking post on Facebook the other day that I thought was worth sharing pieces of this morning.   The topic was “What if We’re Wrong.”

What if what we hold dear is wrong, what if the point of view we militantly protect, is actually wrong.   Now, I can understand how you can be wrong but me?   But me, I’ve done my research.    I’m smart.   I went to college, wrote papers, traveled the world,  have friends that don’t look like me.   Therefore, I must be the right one.    Obviously, that all is idiotic and sounds as stupid in writing as it does speaking it to you this morning.    But seriously, how often do we consider if we are wrong?

How often when discussing something with someone do we come to the conclusion we see things with different lenses and ultimately agree to disagree.    Both probably leave the conversation still convinced their lens is a little clearer and the other one still doesn’t see quite right.     So what does it feel like to be wrong?     Sucks, hate it, embarrassing, wind kicked out from under your feed, eat crow, are all typically answers.   But what if I told you that is what it feels like to finally DISCOVER that you are wrong.     When you ARE wrong, but don’t know it yet, it feels exactly like when you are right.    Stop and think about that…how often do we every consider that we might actually be wrong, that we might not fully understand the complexities of the topic.    Even when the evidence is overwhelming, our pride normally wins and doesn’t let us concede.

Remember From Matthew 7.   1 “Do not judge, or you too will be judged. 2 For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you.  3 “Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? 4 How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? 5 You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.

I just encourage you to reflect on this as you engage in conversations with your friends with challenging topics in the coming days and weeks ahead.

 

MOLESKIN:
Prayers for the world and families this week.

ANNOUNCEMENTS:
No Announcements

Dora Day on Sophomore Hill

THE SCENE:  60 degrees &perfect in the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Diamond merkins X 20
  • Hand release merkins X 20
  • Mosey to Sophomore Hill

THA-THANG:

Sophomore Hill at Fitness Center – Up & Downs – Partner Workout – One partner worked while the other ran up & down the hill.  Switched every lap.

  • 50 burpees
  • 100 BBS
  • 200 Merkins
  • 300 Squats

Behind Maintenance Building – Coupon Pile

  • 25 Overhead Press
  • 25 Curls
  • 25 Bentover Rows
  • Rinse & repeat for 2-3 rounds
  • Mosey to AO

MARY:

  • Calf Raises (for 2 minutes)
  • Flutterkicks (IC X 20)
  • Pickle Pounder Pops (IC X 30)

COUNT-OFF & NAME-O-RAMA

15 HIMs including Southerland from F3 Cleveland, Ohio who was in town due to a death in his family.

CIRCLE OF TRUST/BOM:

In the movie, “The American President” the president, played by Michael Douglass says:

“America isn’t easy. America is advanced citizenship. You’ve gotta want it bad, ’cause it’s gonna put up a fight. It’s gonna say, “You want free speech? Let’s see you acknowledge a man whose words make your blood boil, who’s standing center stage and advocating at the top of his lungs that which you would spend a lifetime opposing at the top of yours.” You want to claim this land as the land of the free? Then the symbol of your country cannot just be a flag. The symbol also has to be one of its citizens exercising his right to burn that flag in protest. Now show me that, defend that, celebrate that in your classrooms. Then you can stand up and sing about the land of the free.”

Tonight, 500 or so students will graduate from Hardin Valley Academy.  Some of them are going to kneel during the national anthem with one possibly being my daughter. One of her best friends is black and my daughter has seen her being discriminated against because of the color of her skin. I’m all for a peaceful protest but do not believe it should be during the national anthem. I’m not sure what will happen but my daughter & I are going to discuss it today.

Our country is so divided & people can’t seem to respectfully “agree to disagree” when we don’t agree on some issue. Our society has lost its ability to have a civil conversation about what’s important to us & respect someone because they disagree.

The solution starts with us. Each of us needs to stand up for what we believe while being civil & loving our neighbor. That doesn’t mean we don’t say what we think but say it with respect for the other person. Our world needs us to listen, lead & love now more than ever.

John 15:13 ESV / 78   Greater love has no one than this, that someone lay down his life for his friends.

Matthew 22:37-40 ESV /  And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment. And a second is like it: You shall love your neighbor as yourself. On these two commandments depend all the Law and the Prophets.”

“…if my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven, and I will forgive their sin and will heal their land.” – 2 Chronicles 7:14

ANNOUNCEMENTS:

CSAUP on July 18

Team Building at the Quacken

THE SCENE: Upper 50’s, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Arm Circles x 10 forwards and backwards, Shoulder Taps x 10, Tempo Squats x 10, Imperial Walkers x 10
THA-THANG:
Ran a lap around the park, then ran up to Gresham. Here we got into two teams of three for doras, but instead of each team working on their own with one partner running while the other did exercises, we had one team doing exercises in cadence while the other team ran together. So all the exercises were added amongst all of us, but each team of three did the workout together in cadence. We ran from the front of the school down to the loop at the bottom of the hill and back while the other team did exercises. The exercises were 100 x burpees, 200 x squat jumps and 300x LBCs

MARY:
Ran back to parking lot across from AO and did a ring of fire with merkins, starting with 1 rep and ending with 5
COUNT-OFF & NAME-O-RAMA
Welcome to SpaceX
CIRCLE OF TRUST/BOM:
Been reading The Five Dysfunctions of a Team, which opens by saying “Not finance. Not strategy. Not technology. It’s teamwork that time and again proves to be the ultimate competitive advantage both because it is so powerful and so rare.” From experience we can all say that being on a team that is “rowing in the same direction” is a huge game changer. If I had tried to do this workout on my own I probably would have done 5 burpees and called it quits. My word of encouragement was to consider the teams we’re a part of, at work, home and anywhere else, and how to work together with them and “row in the same direction”

ANNOUNCEMENTS:
CSAUP coming up July 18th