F3 Knoxville

The Giving Tree

THE SCENE: Mid 80s, cloudy, humid as all get out.
F3 WELCOME & DISCLAIMER 

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community.  I’m Pele and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!  Some additional COVID-19 considerations: keep your distance between you and other members of the PAX and any other folks that we pass during moseys, etc. to 6-10 feet.  We will be splitting up into groups smaller than 10 if necessary.  We need to set good examples and be good neighbors out here at this public park, especially with so many folks out and about.

WARM-O-RAMA:

-Motivators, 7-CT decreasing

– 10 Windmills, 4-ct IC

– 25 Grady Corns , 4-ct IC

– 10 Imperial Squat Walkers 4-ct IC

THA-THANG:

MOSEY to Coliseum circle in front of admin building:

Modified KRAKEN with 4 cones (“X”s on sidewalk).  Do 5 reps of each exercise, then run around circle PLUS ONE cone, do 10 reps, etc. increasing the reps by 5 at each cone until you finish with 20 of each at the last cone.

  • EXERCISES: PLANK JACKS / SHOULDER TAPS (2-CT)/ Carolina Dry Docks

MOSEY to the dingy little parking lot to the south.  Get a BATTLE BUDDY for THREE BY FIVES.  One partner will be in the “bullpen” slowly running back and forth, while the other partner runs to the Stop sign and does two exercises, then runs back.  Start with 5 reps of both exercises and increase by 5, for three trips doing 5x/10x/15x of the exercises.  The three sets of exercises are:

  1. Peter Parkers (2-ct) / Half-Burpees
  2. Star Jumps / Iron Mikes
  3. Gas Pumps / American Hammers

Mosey to the edge of the lawn in front of the admin building.  25 AMERICAN HAMMERS (4-ct, IC)

BERNIE to the steps of admin building

40 CALF RAISES on steps, OYO

AYG back to the AO.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 strong.
CIRCLE OF TRUST/BOM:

The Giving Tree by Shel Silverstein was one of my favorite books when I was a child.  It was about a boy and a tree, and their special relationship.  Early on, the boy swings from the branches and eats apples provided by the tree and loves the tree so much that he carves “Me + Tree” into the bark.  As he gets older, he still comes to the tree, but less often, and not so much for friendship, but because he wants things.  Apples to sell.  Wood (which he chops down) for a house and boat.  The tree is happy to give everything for the “Boy”, but is also sad because they spend less time together, and the Boy leaves as soon as he has what he wants.  When he is an old man, he comes back to the tree one last time.  But the tree has nothing left to give, as it is only a stump.  The old man says that’s all he wants, just a place to sit down.  The tree has is able to give him this last gift.  And for that, it is happy.

Some see this story as an allegory for selfless Christian love.  Pope Francis recently said the following about how natural entities do not benefit from their own qualities themselves, but rather provide for others (from Jan Neece, Lilydipper’s wife’s FB page):

 “Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves.

Living for others is a rule of nature. We are all born to help each other.

No matter how difficult it is…Life is good when you are happy; but much better when others are happy because of you.”

From Tank’s FB page… (Matt 22:34-40)

34 But when the Pharisees heard that He had silenced the Sadducees, they gathered together. 35 Then one of them, a lawyer, asked Him a question, testing Him, and saying, 36 “Teacher, which is the great commandment in the law?”

37 Jesus said to him, “‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ 38 This is the first and great commandment. 39 And the second is like it: ‘You shall love your neighbor as yourself.’ 40 On these two commandments hang all the Law and the Prophets.

Challenge for today: go show some love to a random person today by being kind and doing something for them.

MOLESKIN:
Prayers for Mrs. Lilydipper as she completes her chemo.  Happy 18th Birthday to Curveball’s daughter.  Prayers for Steam and his dad as they lead the effort for some community improvement efforts in Johnson City.

ANNOUNCEMENTS:

Classics

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 10
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • This/that stretches
  • Cherry Pickers x 5
  • A few burpees sprinkled in….

THA-THANG:

  • 7’s on the hill – Squat Jumps at top, Lunges at bottom
  • Mini seabiscuit around the long island.  10 burpees, 10 merkins, 10 dips at designated intervals.
    • Had to call an audible on this…I’ve been out of the gloom for a few months and I was smoked….if you can’t do it, don’t Q it!!
  • Moseyed back to the pee rocks for some DORA:  100 OH Press, 100 Curls, 100 Goblet Squats.   Partner runs to gate & does 5 merkins.   Maintained social distance and no rock sharing.

MARY:

Dealers choice:

  • Hello Dolly x 20 – QIC
  • Side Crunches – Waxjob
  • Big Boys – Frosty
  • Freddie Mercury – Butters

COUNT-OFF & NAME-O-RAMA
17 strong:  Homebody, Driftwood, SkiDog, Mayberry, Yo-yo, Excitebike, Tweet-E, Junk, Waxjob, Frosty, Butters, Biscuits, Wagon Wheel, Snitch, La-Z-Boy, Turtle, Bartman
CIRCLE OF TRUST/BOM:
Talked about a recent 10 year study that showed men who can crank out 40+ merkins in a single setting are 95% less likely to develop heart disease.   Do your merkins!!

MOLESKIN:

I’ve been out for a while with a busy work and family schedule.   Great to be back in the gloom with you men on a regular basis….even better to be able to lead today.

ANNOUNCEMENTS:

Movie Time

THE SCENE: Thick, wet, sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nah
THA-THANG:
We headed to the movie theater. Shuffled 4 minutes, stopped for 20 Merkins and 20 Thrusters. Repeato. I think we got 7 or 8 rounds of that PT between there and back. Once back at the Y we shuffled the loop once for good measure. 6.2 miles and lots of Merkins and Thrusters.

MARY:
COUNT-OFF & NAME-O-RAMA
4 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Clean Your Room

THE SCENE:

Cloudy Temp Humidity Feels like Wind Speed Cloud Ceiling Dew Point Pressure Visibility
72 ℉ 95% 84 ℉ 0 mi/h 34400 71 ℉ 30.15 inHg 6 miles

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 –  4 count SSH
  • Moroccan Nightclub
  • Michael Phelps

THA-THANG:
Mosey to the football field and half-wall between bleachers and concession stands. In celebration of my 2.0’s birthday, we are going to clean our room.  So, throughout workout we collect trash as we go.

  1. B.O.M.B.S – Modified.  Working with partner.  PAX#1 begins exercises.  PAX#2 head up bleachers or within 50 yards and collect a piece of trash and do 10 Squat Jacks.  Return trash to trash can and then flap jack.  Exercises:
    1. 180 – Derkins
    2. 180 – Incline Merkins
    3. 100 – LBCs
    4. 180 – Dips
    5. 180 – Reverse Merkin
  2. Mosey to middle of main parking lot.
  3. 5 points – 4 corners with center circle.  PAX move from corner 1 to 2, 2 through middle to 3, 3 to 4, 4 through middle to 1.  PAX can start anywhere or center and move around at their pace until stopped.  At each corner and the circle do the exercises.  Each time at the middle 5 burpees.  If PAX brings trash back to circle, they can skip the burpees.
    1.  – 1) 50 Calf Raises.  2) 40 Monkey Humpers
    2.  – 1) 20 Big Boys.   2) 20 Freddy Mercury’s 4-ct.
    3.  – 1) 20 American Hammers.  2) 30 Pickle Pounders
    4.  – 1) 50 Squats   2) 30 Lunge Squats
  4. Route 66 back to AO.  11 significant trees between parking lot and AO between buildings.  Jump Squats.

MARY:
Too bad.  But no time left for MARY.
COUNT-OFF & NAME-O-RAMA
12 strong.
CIRCLE OF TRUST/BOM:
Today – July 24th is my daughter’s 18th birthday.  Her favorite verse is Matthew 6:34.  With a bit of context:

  • Matthew 6:31 So do not worry; do not say, “What are we to eat? What are we to drink? What are we to wear?”
  • Matthew 6:32 It is the gentiles who set their hearts on all these things. Your heavenly Father knows you need them all.
  • Matthew 6:33 Set your hearts on his kingdom first, and on God’s saving justice, and all these other things will be given you as well.
  • Matthew 6:34 So do not worry about tomorrow: tomorrow will take care of itself. Each day has enough trouble of its own.

5-Prayers for our daughters

Let her learn early in life that to obey You, God, is the best way to the life her heart truly desires, (1 Samuel 15:22).

May she find comfort in Your ability, God, to reach her, hold her, and rescue her, (2 Samuel 22:17-18).

Let her find confidence in You, God, even when hard times come and she doesn’t know what to do, by keeping her eyes fixed on You, (2 Chronicles 20:12).

May she keep herself under control and not give full vent to people and situations that anger her, (Proverbs 29:11).

Let her walk in the security of Your assigned worth to her. Give her a strong work ethic and health to accomplish all her tasks. Give her a heart that desires to extend her hand to those in need. Protect her for the right husband, a man of respect and godly honor. And let her be a woman of joy and laughter whose Christ-centered character is what makes her most beautiful, (Proverbs chapter 31).

MOLESKIN:

ANNOUNCEMENTS:  

It is also @Pringle’s born on date.  And Amelia Earhart and J-Lo’s. I learned the Earhart fact thanks to @Kentucky’s BB from today.

Maximus Suicidae

THE SCENE: A little too warm, a little too humid to be perfect. Meh…
F3 WELCOME & DISCLAIMER: I am not a professional.  Do not snot on each other.

WARM-O-RAMA:
Side Straddle Sprint of Fire – PAX do SSH IC while each PAX in turn runs round the group observing social distancing.
From the baseline, do high skips across the lot, then mosey back.
Asymmetric Merkins (with one hand on the kerb) 10 each side OYO.
High Knees across the lot, then mosey back.

THA-THANG:
Mosey down to Circus Maximus for Suicides.  PAX run to the first cone and do 5 of said exercise, then run back to the start.  Then to the second cone for 10 and back, then third for 15, forth for 20 and the far end of the lot for 25.  The exercises were:

  • Merkins
  • Hello Dolly (4 ct)
  • Squats
  • Crab Jacks (4 ct) – that turned out to be a lot…
  • Heels to Heaven
  • No one made it to the Iron Mikes.

We moseyed back to the AO, just in time for Mary

MARY:
My new favourite ending…  The Bicycle Race.

PAX do Freddie Mercurys to the tune of Bicycle Race by Queen.  Every time you hear Bicycle, or Bike throw in as Big a Boy as you have left.

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:
Amelia Earhart was born on this day in history.  She said The most difficult thing is the decision to act. The rest is merely tenacity. We showed that by getting out of bed.  The rest was just moseying up and down a parking lot.  Good job men.
MOLESKIN:
I learned today to kill the Bluetooth on my phone before I give Bunny his speaker back.  So he can’t use Siri to call my M at 6:30!