F3 Knoxville

Tag: Brick

Planting Shade Trees

THE SCENE: 68 but pretty humid…it was great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Reach for the stars
  • Let it hang
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward (IC) 4CT X 10 & Michael Phelps
  • Baby Arm Circles Backward (IC) 4CT X 10 & Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins (IC) 4ct X 10
  • Mosey

THA-THANG:

DORAs – one works, one runs

  • Diamond Merkins X 100
  • Big Boy Situps X 100
  • Bobby Hurleys (aka Chris Loftons) X 100
  • Carolina Dry Docks X 150
  • American Hammers X 150
  • Lunges X 150
  • Merkins X 200
  • Hello Dollies X 200
  • Squats X 200
  • Calf Raises (Toe Merkins) X 250
  • Flutterkicks X 250
  • Wide Merkins X 250

MARY:

Part of the Q

COUNT-OFF & NAME-O-RAMA

!8 men w/ 1 big dog; Titan joined us as well

CIRCLE OF TRUST/BOM:

Dennis Swanberg, The Swan as he is known across the country is a former preacher turned Christian comedian and motivational speaker.  He spoke to us and some donors at KARM not long ago.  He weaved in humor and scripture seamlessly.  He was truly amazing.

He spoke about his immigrant great-grandparents who had to make their way in this vast, new land called America by the sweat of their brow.  And, considering that they settled in Texas, they sweat A LOT.

One day, when his great-grandfather was still a very young man, a neighboring farmer saw him out in front of the family home, meticulously burying dozens of acorns.  The farmer approached the grandfather, laughing, and asked, “what in the WORLD are you doing?”

“I’m planting shade trees,” the grandfather quietly replied as he continued dropping seeds into the warm soil.

“Shade trees?” the farmer exclaimed, “Don’t you know it will take YEARS before these things are big enough to provide any shade? You’ll be long gone before then!” he stated smugly.  The grandfather continued planting–determined.

“I’m not planting them for me,” he said patiently, “I’m planting them for my grandchildren.”

The lesson was about how his grandfather planted shade trees for his property that he never got to sit under. Swan’s father and future generations got to get blessings from those shade trees.

Donors of KARM are planting shade trees for poor, homeless, addicted, mentally challenged.

Judge Judy is planting shade trees mentoring that kid whose father is in jail.  Others are volunteering at the Wesley House planting shade trees.

Volunteer soccer, baseball and softball coaches are planting shade trees by teaching the game, character, teamwork.

Preachers, Sunday School Teachers, youth sponsors all planted shade trees over us in hopes that someday we’d figure it out and live out what they taught us.

The best shade trees you’ll ever plant…Are the ones you’ll never sit under!
None of us are self-made. We’re all sitting under “shade trees” that were planted by our forefathers, by our families, and by our friends. Now, it’s your turn to leave a meaningful legacy by planting your own shade trees for others to sit under.

Not everyone can be a legend, but everyone can leave a legacy.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Saturday is Off The Chain CSAUP at the Dog Pound
  • Get ready for the Iron Pax Challenge

 

Birthday Q

THE SCENE: Dry and hot 89F weather.

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:
Raise the roof
Grady corns
Tempo Squats

Imperial walkers

Tempo Merkins

Plank Jacks

THA-THANG:

Mosey to bottom of Everest

11 no touch merkins

11 dry docks

11 high knees 4ct

Workout 1:

11 forward lunges

11 burpees

11 bear crawls 2ct

11 side straddle hops at the top

Mosey to bowl:

Workout 2:

Squat jump shots on top 11x

Mountain climbers on the bottom 11x 4ct

Burpee Indian Run up to AO: 2 burpees everytime a person reach in front of you.

Ultimate Basketball: ultimate frisbee rules using basketball. 2 burpees every turnover

MARY:
NA.

COUNT-OFF & NAME-O-RAMA
19 HIMs.

CIRCLE OF TRUST/BOM:
Age will always just be a number. Don’t let your age define what you can or cannot do. And don’t let it be a base measure of success. All of us are unique and take different paths. Success is relative and should not be compared.

“The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” – Bob Marley

MOLESKIN:
Prayers for Drum Major’s daughter as she prepares for an acl surgery; Corona weight’s brother has been sober for 3 months now and have been away from trouble.

ANNOUNCEMENTS:
Steam and Guppy in partnership with heart and soul church will be serving Girls Inc. by painting, cleaning, landscaping, donating and more on August 12 in Oak Ridge.

TMF / TCE @ Shamrock

  • Welcome & Warning:
    • Despite this being a totally Free workout, we are Amateurs and so are you – so take heed – be ware. workout, zit, zot, ping pong..zap zork — dang it’s early.
    • Why am I up again? Oh, yeah, to get Total Muscle Failure & Total Cardio Exhaustion….
  • Warm Up
    • Super slow and long cherry pickers…
    • A little Burpee + increasing 1,2,3,4,5 merkin additions practice
    • aaaaannnd onto the Beatdown.
  • Workout (Total Muscle Failure + Total Cardio Exhaustion )
    • Start at left side of far corner of football field. Do
      • 1 Burpee
      • 1 Burpee with two merkins
      • 1 Burpee with three merkins
      • 1 Burpee with four merkins
      • 1 Burpee with five merkins
      • Run down the line to the next 5 yard marker and do the same 5 excercises above. Then run directly across the field on the 5 yard line and repeat all the above until you reach the end of the field. (break up into criss crossing teams if we have enough people 10 or more).
      • We made it to the 50 yard line for a total of 55 Burpees and 110 Merkins.  Then we ran the same pattern zig zagging accross the field to the end zone.
    • At the locker room wall
      • With back to wall, walk your feet up the wall. Hold a handstand for 10 seconds.
      • Repeat 4 times.
  • Warm Down
    • 20 Freddy Mercury’s
    • 20 Mountain Climbers
    • 20 Freddy Mercury’s
    • 20 Mountain Climbers
    • Leg Lift ring of fire ( tight HIM circle legs facing out – hold a leg lift as successive HIMs run around the circle and thrown down the lifted legs)
  • Wrap Up
    • We need to strengthen our second F. Fellowship. We went around the circle and announced our real name and shared a tid-bit about each other that the others probably didn’t know. Some shared prayer requests, some shared how they got their F3 name.  Norm, Daniel, Chris, Nathan, Barry, Matt, Jake, Dan, Bradly, Brad, Joshua.    We learned about swimming, going to med school, fainting, lots of kids, and all sorts of good stories.   Love you guys!  Thanks for comin out and bringing light into the darkness.

“I’m curious about the chicken, eating the rock.”

The Scene

Beautiful morning for some 1st F 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Seal Claps

Imperial Walkers

10 count squats

Tempo Merkins

SSH stopped counting at 5 and went to 22 everyone did not stop together so we did 3 burpees.

Mountain Climbers

Tha-Thang

Moseyed around and then back to where we started the warm-up and grabbed two rocks each from the retention ponds area

 

Between each exercise, we bear crawled up the railroad tie stairs, Bernie the parking lot to the light pole and jogged back to our rocks and planked or hollow body holds for the 6.

25 Skier swings

20 Shoulder press

15 Triangles

10 Rock Pass Through Lunges (Pass through each leg was 1 rep)

5 burpees over the rock (back and forth was 1 rep)

 

Mosey to Racketball Club Way climb and setup for some DORA 123

100 Squats

200 BBS with legs flat on the ground

300 SSH

Partner 2 ran up Raquetball Club Way at a distance chose by Corona Weight (about half way up the climb) 

 

Mosey back to the AO with a detour through the small retention bond at the school entrance and a quick stop for a 7’s session

1 Skater Hop (Side to side was 1 rep)

6 merkins at the middle light pole

2 Skater hopes (side to side was 1 rep)

5 merkins at the middle light pole

….. You get the idea

We had enough time for a fellowship mosey to the AO and time was called 30 seconds past 6:15

Mary

No time but we did plenty of BBS as a group

COUNT-OFF & NAME-O-RAMA

17 HIM including 1 FNG welcome Highlander

COT/BOM

Some words were spoken about honoring others in your life.

Honor says “Where do I position myself to bring the best out of you,” not “What do I expect you to do for me”. 

“To show honor to someone is grace in action. Be excellent at handing out pockets of grace as people learn and grow, particularly when mistakes happen.”

“Honor is not about a person’s performance but their value in the image of God.”

*all stolen from the Called to Influence devotion in The Bible app

MOLESKIN:

ANNOUNCEMENTS:

Fitz Traverse

THE SCENE: Low 70s, but manageable humidity for a change
F3 WELCOME & DISCLAIMER: Beefed up since “The Incident” involving Carney.
WARM-O-RAMA:
SSHs.  That’s it.  Quickly get on the mosey.  Brief interlude as we commune with one of the local skunks, who quickly demonstrated a keen attraction to Lebowski.  We’ve got things to do if we want to finish, so we move along.
THA-THANG:
We’re attempting the Fitz Traverse this morning.  Named after the “Fitz Traverse,” which means climbing each peak of the ridge line along the Fitz Roy Massif in Patagonia.

  • 1st peak: Guillaumet (Skunk Hill): Complete 50 Merkins or squats, climb hill as quickly as possible, 50 LBCs, descend;
  • 2nd peak: Mermoz (Cardiac): 40 Merkins or squats, Bernie to the first turn, slow Mosey to the second turn, sprint to the top.  Unless you’re Brick, then you just keep on running Forest Gump style.  25 Flutters (4 ct) at the top.  Continue Traverse toward Everest.
  • 3rd peak: Poincenot (Coolio Knob up to the top of the cave stairs).  50 CDDs or Lunges at the bottom.  25 4 ct American Hammers at the top. Mosey to the bottom of Everest.
  • 4th peak: Fitz Roy (Everest).  Bonnie Blairs at the bottom.  Pickle Pounders at the top.
  • 5th peak: Rafael Juarez (Grinch Hill).  Noticing the time, we skip the exercises, gather the forces and move on to the next summit.
  • 6th peak: St. Exupery (Pickets Charge).  Run from the main road at the bottom to the Colosseum.  Interrupt Edit and Roadshow trying to fellowship with some other guys.  Traverse back toward the AO
  • 7th peak:  Aguja De I’s (Baby Everest).  Sprint to the top and back down to the AO.

MARY:
No time for Mary.  Buckets has a long trip back to Harriman.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Here’s a quote to mull over:  “Only the mediocre are always at their best.”  Jean Giraudoux.  What this means to me is that I should never be satisfied with where I am or my effort.  Keep pushing, whether it is as a father, husband, friend, Christian.  I can always do better.
MOLESKIN:
Prayers for Buckets that his job interview went well yesterday.
ANNOUNCEMENTS:
Camp Run-a-muck!