F3 Knoxville

Tag: Abscess

Heat Wave

THE SCENE: Sunny, HOTt, humid… typical E TN summer day.
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-Motivators (5 count, descending)

– 10 Plank  Jacks (4-ct, IC)

– 15 Moroccan Night Clubs (4-ct, IC)

– 15 Overhead Seal Claps (4-ct, IC)

– 10 Steve Earls (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY to the Bowl area by the Bermuda Triangle.

  • JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position.  R&R 4 times, totaling 100 of the exercise.
    • Round 1: Carolina Dry Docks
    • Round 2: LBCs (single count)
    • Round 3: Lunges (single count)

MOSEY to Grassy Area by Base of Everest.

Totem Pole.  Start at 10, do all the exercises, then run to the bench by the road (or to Summit, dealer’s choice), do 10 SSH, and return. Then start at 9, etc.

  • 10 Burpees
  • 9 Mountain Climbers (4-ct)
  • 8 Diamond Merkins
  • 7 Box Cutters
  • 6 American Hammers (4-ct)
  • 5 Imperial Squat Walkers (4-ct)
  • 4 Hand Release Merkins
  • 3 Prisoner Get Ups
  • 2 Squats
  • 1 Star Gazers (10 seconds).  Rabbits R&R

We got about 75% of the way through this.

Go up Summit twice, once must be Bernie.  Do 25 MERKINS, 25 BBS, 25 SQUATS, and 25 IMPERIAL WALKERS somewhere along the way.  Rabbits rinse and repeat the exercises until 6 catches up.

MOSEY TO AO.

MARY:
Ran out of time.  Did some light stretching.
COUNT-OFF & NAME-O-RAMA
22 Strong
CIRCLE OF TRUST/BOM:
Special WORD by Lilydipper, who has been out with an injury for a few months.  Thought it would be great to have him address the PAX as he recovers from hip surgery.  Here are his words:

Gents, I haven’t been able to work out with you guys since mid-March.  Here we are in August, 5 months later.  Your fellowship lifts me up.  Thank goodness I have been able to come to board meetings.  I get to share a beer with you, see my brothers, commune with you.  Man, I need that fellowship.  I know Jinxy has needed it as well and that is why he was hobbling on crutches to the board meetings before he healed enough to join you guys in workouts.  The well-wishes you shared with us and the prayers you prayed for us have meant more that I think either one of us can say.

But what I want to share with you today is the importance of the workout.  I have been thankful to have fellowship with you brothers at board meetings and Coffeeteria.  Yet, I can’t wait to get back to the workouts.  Of course the workout makes us more physically fit.  I must admit that I have gained about ten pounds since mid-March.  But it is not physical fitness that I want to talk about.  It’s the bond created by going through the gloom, the heat, the sweat, the grime, the gasps for breath, the spilling or merlot, the dizziness, the pain, the questioning of self, the suffering through hell with one’s brothers – that is what I want to talk about.

Jetlag and I were conversing about Coffeeteria the other day.  Both of us agreed that part of what makes it so special is the suffering that precedes it.  Somehow that coffee and bagel just tastes better when you have made it through the torture with your brothers. As Crawdad says, “It’s the reward, baby!”   And, believe me, an ice cold beer at the Board Meeting certainly tastes better after suffering through the heat of the Fake Gloom.

Still, what makes the workout even more special is being able to look at your brother and think, “man we have been through this together.”  Each man in F3 has a respect for the other because we know what the suffering is like.  Yeah, Swimmies may run around the Caribbean three times faster than me.  He respects that pain and he knows I am feeling it too.  We each know that we are pushing to get better.  He respects this old man because I am willing to go through the same ring of pain that he is.  I love that about F3.  I also love how we encourage each other.  Doubtfire is one of the best at doing this. “Hang in there, Lily, you got this.  I’ll run with you, c’mon, let’s get over that hill.”  We cheer for each other, pull each other through.  “Leave No Man Behind.”

Bros, I appreciate you allowing me to join you for fellowship after the workouts.  I see you guys drenched and grass-stained after a difficult beat-down and I almost feel guilty for showing up in my dry clothes.  Just know that when I am fully healed (which the surgeon says should be about mid-October) I will be glad to hook shields with you and battle beside you once more.

MOLESKIN:
Prayers for Guppy’s sister, who is expecting.  UPDATE, shortly after the workout, she delivered a healthy baby daughter!  Prayers for those affected by the flooding in Tennessee.  Also, we presented Lilydipper with a ruck sack/plate/patch gift to help him with his recovery.
ANNOUNCEMENTS:
Iron Pax coming up, food drive continuing for a few weeks, Hardship Hill obstacle construction help needed (contact Sparkler).

Lifetime Brotherhood

THE SCENE: Sunny with a weather of 85F and a little breeze.

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 Jetlag 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!

WARM-O-RAMA

  1. Brady corns
  2. Windmill
  3. Plank jacks 4ct
  4. Mountain climbers 4ct
  5. CMU – Increment: 5x squat – curl – overhead – tricep

THA-THANG:

Workout 1: CMU
Murder Bunny or bear crawl

Each cone: 10 merkins x 10 frog jumps
Then run to playground: 10 box jumps x 10 tricep dips

Workout 2: CMU 2x

Per corner:
Back: 20rows x 20deadlifts
Chest: 20merkins x 20shoulder taps
Shoulder: 20shoulder press x 20sumo squats (wide squats)
Arms: 20biceps x 20triceps

Mosey to Picketts Charge

Workout 3: 1st hill 4
1. Mountain climbers 4ct in cadence
2. Shoulder tapos 4ct on top

2nd hill 4x bearcrawl up
1. Prisoner getups 4ct
2. Toe taps 4ct

Workout 4: Colosseum 3 base

1st base: 10 side straddle hops – run around. 2nd base: 10 side straddle hops – run around 3rd base: 10 ssh – run around

Mosey back to AO.

MARY:
Wagon wheel the six

COUNT-OFF & NAME-O-RAMA
26 HIMs in attendance. Mickey not tagged.

CIRCLE OF TRUST/BOM:
As may not all of you know, Me and my family are only visiting the US, supposedly for a few weeks for the holiday last year until Philippines declared another hard lockdown in January. Ever since then, we thought of staying here for a bit longer until we get the vaccine, and until the covid cases subside – which did not up until now. The past 8 months has been nothing short of amazing not just for me, but for my family as well. I get to spend a lot of time with parents again, them spending time with their grandchild and it feels so great to be home again with them.

Back tracking, when we first got here, my wife and I were really paranoid because of the pandemic, because of how bad the situation is where we came from. We’re scared for our child of getting sick so we always had our guards up against the virus. I met a bunch of guys working out at 5:30am under a drizzling, 35F weather. It was dark, winter, cold and awfully at the peak of the pandemic. It was my second day here in Knoxville and rest assured still jet-lag from our 27-hour flight (thus, the name, Jetlag). We worked out and it felt horrible, I’m not going to lie. But it amazes me how everyone stays for a while after the workout to say a few words, to say a little prayer for the others and for the community. Every workout is different, and I get to learn more about the community, more about what F3 means and how they make their impact in the society. And of course, these men became my brothers. These men lift each other up; cheer and pray for each other when one is down.

I have never seen anything like it. They welcomed me, a visitor, from a foreign country, in the middle of the pandemic, like I’m one of their own.

I absolutely love them, my brothers for life. And I will be forever grateful to them, for making me a better man, better partner, better son, better father – a HIM. And I’m truly honored to be part of this lifetime brotherhood.

MOLESKIN:
Prayers for Drum Major’s daughter, Hunter, who tore her acl; for Lily’s recovery from the hip surgery; Doubtfire’s grandmother-in-law’s recovery, who recently suffered a heart attack;

ANNOUNCEMENTS:
CSAUP at Dog Pound is moved to August 21.

Do It Anyway

THE SCENE: Not too bad, all things considered… low 80s, light breeze, mostly cloudy at first, switching over to mostly sunny which made it a bit toastier.

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!


WARM-O-RAMA:

-20 SSH, 4-ct, IC

-5 Burpees for Abscess, who has a mental derangement that causes him to actually LIKE Burpees

– 10 Windmills, 4-ct IC

– 15 Grady Corns , 4-ct IC

– Little of this, then that

– Hamstring stretches, right leg over left, touch toes, reverse

– 10 Tempo Merkins, 4-ct, IC

THA-THANG:

MOSEY to the soccer field below the Coliseum:

BATTLE BUDDY AB KRAKEN with 6 cones.  Do 20 REPS of the exercise (4-ct when applicable), then run around circle PLUS ONE cone, etc., until you reach the last cone.  When finished, go to the middle and alternate 10 merkins and 20 squats until 6 finishes.

  • EXERCISES: Flutter Dollies, LBCs, Big Boy Situps, Bicycle Kicks, American Hammers, Dead Bug

MOSEY to the little parking lot just above the soccer field.  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 stop sign and does two exercises, then runs back.  Start with 5 reps of both exercises and increase by 5, i.e., first trip do 5x, then 10x, then 15x.  Three sets of exercises:

  1. Peter Parkers (2-ct) / Half-Burpees
  2. Star Jumps / Iron Mikes
  3. Decline Merkins / Dive Bombers

AYG back to AO, cresting at least 2 of the small hills in the amphitheater on the way back.

MARY:
Plank holds, 5 more burpees for Abscess. Uggh.
COUNT-OFF & NAME-O-RAMA
10 HIMs, No FNGs, one doggy
CIRCLE OF TRUST/BOM:

One of the things I’ve been struggling with the past year or two is how to maintain my efforts to be a man of character and integrity when it seems like no one else is playing by the same rules, or setting the same standards for themselves.  There comes a point where it’s easy to shrug and say, “Why bother?” and a temptation to sacrifice your principles in any variety of situations.  I am by no means perfect, but I get frustrated when I see ignorance, or selfishness, or an acceptance and propagation of falsehoods that are passed along purely for self-gain.  I get furious when I see hypocrisy, prejudice, and self-righteousness masquerading as patriotism or religious zeal.  And sometimes when I feel like I’m at my breaking point, I remember one of favorite poems, Do It Anyway, by Mother Teresa.  It goes like this:

People are often unreasonable, illogical and self-centered;
Forgive them anyway.

If you are kind, people may accuse you of selfish, ulterior motives;
Be kind anyway.

If you are successful, you will win some false friends and some true enemies;
Succeed anyway.

If you are honest and frank, people may cheat you;
Be honest and frank anyway.

What you spend years building, someone could destroy overnight;
Build anyway.

If you find serenity and happiness, they may be jealous;
Be happy anyway.

The good you do today, people will often forget tomorrow;
Do good anyway.

Give the world the best you have, and it may never be enough;
Give the world the best you’ve got anyway.

You see in the final analysis, it is between you and God;
It was never between you and them anyway.

MOLESKIN:
Prayers for Pusher’s co-worker’s family, the family of Jetlag’s friend in the Philippines who died of a heart attack, and other PAX members struggling with loss or are healing from injuries.
ANNOUNCEMENTS:
CSAUP date change, now 3rd Sat. in August; Saturday AM will likely move to parking lot where PM group meets during winter.

America’s Birthday Workout

THE SCENE: High 60s, windy and a little cloudy.

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 Jetlag 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!

WARM-O-RAMA:

  1. Side straddle hops
  2. Sumo squats
  3. Raquet
  4. Butt kicks
  5. Leg stretches
  6. 4 burpees

THA-THANG:
Workout 1: Mini cardiac 4 rounds

Top: Merkin plank jacks 4ct
Bottom: 2 burpees

Mosey to bottom of picket’s charge, 4 burpees each hill

Workout 2: Around Colosseum 4 rounds 4ct

1: plank hops
2: toe touches
3: kneeling squats

Mosey to PM AO

Workout 3: Mountain Climbers, 4 burpees, go down Everest, 4 burpees

Workout 4: Slow mosey up basecamp

4 rounds: 4 side straddle hops at base, 4 burpees at the summit

Workout 5: Indian run back to AO + 4 burpees

MARY:N/A

COUNT-OFF & NAME-O-RAMA
22 HIMs. Space Cowboy and Cart Girl not tagged.

CIRCLE OF TRUST/BOM:

The workout is dedicated to Coach K (from F3 Low Country) who’s heading to Mayo Clinic to conduct a plan in fighting an insidious disease. Taking part in formulating this plan is doing the 25 burpee challenge everyday, or at least in every workout, for the month of July.

This is to create awareness for the battle that lies before Coach K and to promote a culture where we close ranks and protect, serve, and empower one another.

More of the details here: https://f3lowcountry.wordpress.com/2021/07/02/brotherhood-bridges-burpee-challenge/

MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.

ANNOUNCEMENTS:
CSAUP at Dog Pound will likely be moved. No official announcement yet.

DORAS Galore!

THE SCENE: Rare gem of a day! 80 degrees, sunny, low humidity.

F3 WELCOME & DISCLAIMER

Done and Done!
WARM-O-RAMA:

– 20 SSH (4-ct), in cadence

– 10 Windmills (4-ct), in cadence (We came close to starting over because PAX lost count, except for Jetlag, who bailed everyone out.  Then the smart-alecks started exaggerating the count, shouting it out excessively loudly, which was actually kind of hilarious)

– 10 Steve Earles, (4-ct), in cadence

– 20 Grady Corns (4-ct), in Cadence

THA-THANG:

MOSEY to rock pile below Coliseum. BATTLE BUDDY UP!  Each set of partners pick up a pair of equally sized rocks. Alternate carrying the rocks between the partners as we run around.  High Heels picks up a pebble so small that a toddler could easily lift it. 🙂

MOSEY to parking lot below Coliseum. DORAS! WINGS UP x 100

  • Partner 1, RUN up to end of roundabout, 10 ROCKY BALBOAS (2-ct), run back
  • Partner 2: Do exercise, until cumulative total = 100

MOSEY to stop sign at southern corner of circle drive. DORAS! WINGS DOWN x 100

  • Partner 1, BERNIE to tree about 50 yards away, 10 SSH, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Amphitheater. DORAS! WINGS OUT x 100

  • Partner 1, Run up hill, 10 JUMP SQUATS, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to BAT HOUSE. DORAS! SHOULDER PRESSES x 100

  • Partner 1, Run down stairs, 10 HAND RELEASE MERKINS, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Stop sign at northern corner of circle drive. DORAS! CURLS x 100

  • Partner 1, BEAR CRAWL to edge of guard rail, 10 Diamond Merkins, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to grassy area on north side of Pickett’s Charge. DORAS! ROWS x 200 (since these are easy…)

  • Partner 1, EL CAPITAN to tree about 10 yards away up the hill, 10 IMPERIAL SQUAT WALKERS , run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Rock Pile. DORAS! PUNCHES x 100

  • Partner 1, REVERSE LUNGE up hill, 10 MOUNTAIN CLIMBERS, run back.  (These didn’t work too well.  Really tough to actually reverse lunge uphill, although Abscess gave it his absolute best.  This was actually hilarious, as he was trying to go backwards, but really not going anywhere.  TClaps for trying, though). Modified to forward lunges or Bernie up the hill instead.
  • Partner 2: Do exercise, until cumulative total = 100.

AYG MOSEY to AO.

MARY:
Leg Stretches
COUNT-OFF & NAME-O-RAMA
18 strong! No FNGs. Grid Iron not tagged.
CIRCLE OF TRUST/BOM:

The Screwtape Letters were written by CS Lewis to his good friend, JRR Tolkien. The character Screwtape is a senior demon in hell who counsels his nephew, Wormwood, how to corrupt a human (called “The Patient” in the letters).  Wormwood is rather incompetent, and wants to try all sorts of extravagant tricks on the Patient, but Wormwood counsels him to take a more nuanced approach, such as the one depicted in this letter.  As he says to Wormwood in another letter, “… the safest road to hell is the gradual one – the gentle slope, soft underfoot, without sudden turnings, without milestones, without signposts“.  The take home message of the letter that Judge Judy posted in the 3rd F channel is that disagreements on things such as politics can distract us from our internal (i.e., religious) growth and development.  So next time you feel your blood pressure rising after watching cable news, or see you that one post on Facebook that you are just dying to respond to, maybe try to take a deep breath, disconnect, and focus on something you can do to serve your community, your family, your God

MOLESKIN:
Prayers for several PAX going through difficult challenges, particularly with health issues to them or their families.
ANNOUNCEMENTS:
Wesley House work day this Saturday! Off the Chain CSAUP coming up.  Start thinking about Hardship Hill teams!