Brick – Page 22 – F3 Knoxville

Your Gifts

February 25, 2023 Crispr

THE SCENE: A perfect morning, just minutes before the rain
F3 WELCOME & DISCLAIMER – Steam did it
WARM-O-RAMA:
SSH, merkins, rockettes, imperial walkers
THA-THANG:
Insert information about the workout.

Hands had us “playing catch me if you can”
Then a bear crawl, lunge, run sequence of pain
Dora time with dive bombers, mountain climbers, and pike ups
CRISPR then doing more Dora with merkins, squats, and butterfly situps
William Wallace relays with planks/burpees, then squat/sprints
7’s with incline merkins and step ups

COUNT-OFF & NAME-O-RAMA
19 HIMs for the launch of Asylum Daybreak
CIRCLE OF TRUST/BOM:

I often talk about quotes and they always get me thinking about stuff. As I take on this new leadership role, I think about a quote from Pablo Pisccao that says “The meaning of life is to find your gift”.

I’ve been through several leadership development programs over the years and had 360 reviews, etc and gift that always comes up for me is I’m dependable. When I take something on, I do what I say I’m going to do, and I do it 100%. Don’t have to check in and follow up because it’ll be done.

Going back to Picasso, the second half of the quote is, “The purpose of life is to give your gift away”. So as I assume this new role I hope that I can give my gifts to Asylum Daybreak.

So, the quote is “The meaning of life is to find your gift and the purpose of life is to give your gift away”. So I ask each of you to think about that. What are your gifts and who are you giving them to? Is there an aspect of your life that could really benefit from your unique gift? And if so, are you willing to give it to them?

ANNOUNCEMENTS: A lot going on in F3 Knoxville. Painting Cardinal’s widow’s house March 18, Wild at Heart Retreat March 24, F3 Open House by Fixer Upper first week of April, Escape from Haw Ridge April 14, Hardship Hill on Memorial Day.

Facing Your Fears

February 24, 2023 Pele

THE SCENE: Gorgeous! Mild (almost warm) 78 degrees, outstanding sunset
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-25 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 10 Imperial Walkers (4-ct), in Cadence

– 10 LBACs backwards and forwards (4-ct) (in cadence)

-10 plank jacks (4-ct) (in cadence)

Misc. stretching

THA-THANG:

MOSEY to bottom of Pickett’s Charge:

5/10/15s up 3 of the small hills
- PARTNER 1 moseys up to the top of the hill, does 5x of both exercises, then hands off to PARTNER 2, who is slow moseying in the bullpen (flat part). R&R with 10x, then 15x. If you finish early, start over until 6 is done.
  - ROUND 1: MERKINS AND PLANK JACKS (2-ct) /BEAR CRAWL
  - ROUND 2: BBS AND AMERICAN HAMMERS (2-ct) / BERNIE
  - ROUND 3: SSH AND IRON MIKES (both 2-ct) / RUN

MOSEY to Small Parking Lot next to Coliseum:

25’s:
- Run around loop. At bottom and midpoint do 5/20, 10/15, 15/10, 20/5 reps of:
  - Shoulder taps (2-ct) / Flutter Kicks (2 ct)

MOSEY to Haslem’s rock, 20 American Hammers (4-ct, IC)

MOSEY To AO

MARY:
We did a Welsh Dragon contest to see who could go farthest without stopping. Of course it was Doubtfire…
COUNT-OFF & NAME-O-RAMA
21!
CIRCLE OF TRUST/BOM:

Today I want to talk a little bit about the pilot Neal V. Loving.

Loving was born in 1916
Was passionate about being a military pilot from a young age but had to switch his focus to aeronautical engineering upon discovering that the Army Air Corps did not accept Black aviators (the US AIR FORCE wasn’t established until 1947- TRIVIA QUESTION!).
He helped found an all-black squadron of the Civil Air Patrol, a volunteer training program for young pilots. This led to a horrific crash while flying for the patrol and left him a double amputee. When the doctors removed his second leg, they estimated a 50-50 chance of survival. He did survive, and was fit for protheses. He recalled being asked by the prosthesis fitter what size shoe he would like to have with his new legs. What a question!

He was made an offer to visit a local municipal airport. He was hesitant, but ultimately agreed, and when he got there he felt his passion for flying returning, and was given the opportunity to climb into the cockpit again. While on his first flight back, as he says, “I entered a 180-degree turn followed by a stall entry and spin, the same sequence of events that led to my accident. The ground rushed toward me, spinning in a familiar blur of green and brown. I recovered quickly and returned to level flight. My co-pilot leaned forward and patted me on the back. I smiled in return, happy in the realization that the fears or emotional scars that might destroy my love of flying had not materialized.”

After returning to the cockpit, Loving continued his love of aviation by:

– launching his own flight school

– building experimental rading planes. One of Loving’s airplane designs is on display at Smithsonian’s National Air and Space Museum.

– Earning a degree in aeronautical engineering

– Conducting research for the Air Force, retiring in 1982 and

– publishing his memoir in 1994. He died in 1998 at age 83.

What fears do you have that are keeping you from pursuing your goals?

MOLESKIN:
Perfect weather, and a big welcome to FNG Z-Bone!
ANNOUNCEMENTS:
Saturday AM triple Q this Saturday!

Alot of Stepping Up

February 21, 2023 Sparkler

THE SCENE: Cloudy and Overcast – high chance of rain, aout 55 F
F3 WELCOME & DISCLAIMER

Standard disclaimer. No fng
WARM-O-RAMA:

SSH	IC – 25
Arm Circles up	IC 9
Arm circles dow	IC 9
Grady Corns	20
Cherry Pickers	11
Windmills	IC 9

THA-THANG:

Mosey to parking area by new shelter

Pyramids

Add 1 exercise going up, subtract going back down. Run to brown bush at end of parking island between each series.

Shoulder Taps- 10,

Shoulder Taps-10, Lunge -15

Shoulder Taps-10, Lunge -15, Bench Dip – 20

Shoulder Taps-10, Lunge -15, Bench Dip – 20, Am. Hammer – 25 (2 ct)

Shoulder Taps-10, Lunge -15, Bench Dip – 20, Am. Hammer – 25, Step Up 30

Lunge -15, Bench Dip – 20, Am. Hammer – 25, Step Up 30

Bench Dip – 20, Am. Hammer – 25, Step Up 30

Am. Hammer – 25, Step Up 30

Step Up 30

25 count

Parner up – Doras

75 Box Cutters

125 Bobby Hurley

100 Lunge (2 CT)

150 LBC

15 count

Mosey to parking lot across from AO

5 Merkins, then 10 then 15 – at each corner

MARY:
n/a
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Word – I am working on this myself … Always be humble. You can be right, but still be humble

MOLESKIN:
n/a
ANNOUNCEMENTS:
Hardship Hill – we are doing the same obstacles we have done in the past 2 HH events.

Groundhog Day

February 3, 2023 Drum Major

THE SCENE: Cool and moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Side Straddle Hops

10 SSH

THA-THANG:

Mosey to Coliseum

Groundhog Day!

Coliseum

Base – 10 merkins – 20 Bobby Hurleys

1^st Q – 30 Rocky Balboas – 40 Flutter kicks

2^nd Q – 50 LBCs

Run last half back to base – rinse and repeat – rinse and repeat – rinse and repeat – etc.

MARY:
Back at time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

How to form repeatable good habits

Identify your triggers
- Know what triggers your good habits and bad and set yourself up to repeat the good ones and knock out the bad
- Examples of both – good – F3 may be triggered by wanting to hang with and being dependent on friends, a bad could be always snagging a sweet treat when you get coffee you told yourself you would not get
Create a plan
- Focus on small goals at first and don’t beat yourself up when you fail, failures will happen recognize it happened a vow to be better
Focus on adding good things instead of taking away bad.
- If you want to eat better instead of focusing on not eating ice cream every night, instead focus on eating fruit and vegetables more during the day. Focus on ones you like and want to eat.
Think positive
- Stay positive and be aware how negative self-talk can influence your thoughts feelings and behaviors
Commit to yourself
- Set goals and don’t lose sight of them
- 5 Motivational techniques for Self-Motivation
  1. Get out of comfort zone
  2. Don’t be afraid to make mistakes
  3. Finish what you start
  4. Educate yourself
  5. Believe in yourself and don’t give up
- Celebrate small wins
  - Will help you stay motivated. check off your list, psychological advantage. Will trigger chemicals in brain that give you a sense of achievement. Maybe even buy something as a prize to yourself.
- Evaluate and Assess
  - Check in periodically to evaluate where you are succeeding and where you aren’t. It will help you figure out why you may be held back. Don’t be afraid to shelf things not working and just revisit later when you may be ready.

MOLESKIN:
A new appreciation for the song “I got You Babe” by Sonny and Cher was gained by all in attendance
ANNOUNCEMENTS:
Q 101 (don’t do what I just did) is coming up this Sat, VQ is also approaching later in February. Get signed up now if interested!

What the Hard Times Reveal

January 27, 2023 Crispr

THE SCENE: Perfectness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Pyramid Dora 42 each
- Merkins
- Carolina Dry Docks
- Grady Corns
- Kettle Bell Swings
- Lunges (1 ct)
- Calf Raises
- Ankle Taps
- LBCs
- Hello Dollys (1ct)
- Crab Kick Outs
Pyramid Dora 42 each
- Good mornings
- OH press
- Bench Press
- Rows
- Curls
- Squats
- Big Boys
Pyramid Dora 42 each
- Frog Squats
- Twisting Gas Pumps
- Rocky Balboas
- Flutter Kicks (1 ct)
- SSH

COUNT-OFF & NAME-O-RAMA
18

CIRCLE OF TRUST/BOM:

I recently went through an experience with an old friend. We grew up together, were room mates in college for years, and then live drifted us apart nearly 20 years ago. So much so that I ran into his “wife” in the grocery store, asked how he was, and found out they got divorced. A few months ago, his mother had a major medical issue. He called me needing help, and like we’d never grown apart, I reacted, stepped in, helped get some stuff local handled so could get on the road to be with his mom.

The situation reminded me of a song called “Daylight” by Shinedown. There’s a line in that song that says, “It’s amazing what the hard times can reveal. Like who shows up, who walks away, and who’s for real.” It’s easy to show up when times are good. So, I challenge everyone to think about their life and to think about the people and situations where you will show up, and when you’re going to walk away.