Brick – Page 41 – F3 Knoxville

2 For Tuesday w/Steam

June 29, 2022 Steam

F3 Q: 6.28.22

5:45pm – 6:30pm

Asylum PM

[ The Scene ]

High 80s
Sunny
Character-building weather

[ Welcome/Disclaimer ]

Welcome to F3: Fitness – Fellowship – Faith
My name is Steam and I’ll be your Q this morning
A few things before we begin:
- I’m not a professional
- You’re here on your own belief
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
FNGs?
Happy 2 For Tuesday!

[ Warm o Rama ]

Merkin: 10×4
- Run to the sandbox and back
Merkin: 10×4
- Run to the sandbox and back
Imperial Walker: 10×4
- Run down the stairs and back
Imperial Walker: 10×4
- Run down the stairs and back
Rockette: 10×4
- Run to the sandbox and back
Rockette: 10×4
- Run to the sandbox and back
SSH: 10×4
- Run down the stairs and back
SSH: 10×4
- Run down the stairs and back

[ The Thang ]

[1] Tower of Power

4 levels

L1 (Top) — 20 reps on a 1 count
- Merkins
L2 — 20 reps on a 1 count
- Squats
L3 — 20 reps on a 4 count
- Flutter Kicks
L4 (Bottom) — 20 reps on a 4 count
- Imperial Walkers

After you get done with a level, run to the top, and then to your next level
- Done with L1, run to the top and then back down to L2 instead of to the bottom
Once you finish L5: Hold up top and knock out LLBCs

[2] 2 For Tuesday — run it back, but this time, all together, and top down, rather than down to the top

(Mosey to the top of the Coliseum with the flag)

Plant Flag. 60 seconds of plank and starting out at the sunset, releasing stress and anger.

Run to the bottom of the coliseum and execute the core 4

LBCs
LLBCs
Cockroaches
American Hammers

Run to the top of the coliseum and execute the core 4 again.

Run back to the AO

[ Mary ]

SWS

[ COT ]

# off

Name o Rama

FNGs

Week 26 of the 2022 — The Halfway Point

We’ve been through 26 weeks of 2022 now. And it’s to be expected that before a new year, there’s vision-casting, goal-planning, organizing timelines and objectives and KPIs and such. Some people might call these resolutions. But why wait for another 5 months or so to do that? You have 6 months left in this year. How are you going to steward them?

And so I was thinking about some of the big things in my life that have already happened this year, and what to look forward to for the rest of the year. Some of them you all have seen and some of them you have not.

Big things:

Updated, re-vamped and handed off Beyond the COT, the F3 Knoxville podcast to Blindside in January
Proposed and got engaged in February
Re-launched a men’s ministry called The Good FIght
Changed jobs in March to a far better role
Planned a wedding from March to May
Left our home church and re-located to Fellowship

These are very visible things, and if you’ve been coming to F3 or follow me on social media you’ve probably had a front row seat. But here are some things you probably haven’t had a front row seat to in my life for the past 26 weeks.

Crippling anxiety
Depression
Addiction (overeating, pornography)
We left a church back in March and it was the hardest thing I’ve done so far this year
Financial distress

Whatever you have done and experienced the first part of this year, don’t let it control your outlook on the last half of the year.

Stay strong, keep the faith, fight the good fight, and reach out if you need help.

God Is Perfect

June 23, 2022 Lillydipper

THE SCENE: Hot day, blue skies, temps in low 90s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 10 Plank Jacks, 10 Tempo Merkins, 10 Windmills, Stretches, Little of This and That
THA-THANG:
Mosey to the stop sign of the northeastern corner of the Admin Bldg. There will be five cones set up with one of those cones in the middle and the others extending out to shaded areas outside the middle cone. Men will run from four outside cones to the middle cone, do 10 Merkins at the middle cone, then run to the next outside cone. We will do this so that we go to each outside cone twice. There will also be exercises to do at each outside cone:

Cone 1: 1. 20 Star Jumps 2. 20 Smurf Jacks
Cone 2: 1. 20 Hello Dollies (4 ct) 2. 20 Box Cutters
Cone 3: 20 Bobby Hurleys 2. 20 Squat Jumps
Cone 4: 20 Flutter Kicks (4 ct) 2. 20 Gas Pumps

Mosey to the Admin Bldg Porch. We will do run up steps on one side and down on the other ten times.

There will be a Water Cooler on a picnic table close to the Admin Bldg. After drinking from the cooler, we will Indian Run to Area 51 via the roadway. The man in front carries the water cooler and switches off to the man running from the back to catch him.

At Area 51 we will go to the shady eastern side of the Facilities Bldg. We will do Doras with one partner doing exercises in shade while other partner runs to shaded area of parking lot that is east of the Facilities Bldg., does 10 Diamond Merkins, then runs back. The partners then trade places. Here are the exercises that each team does in the shaded area by the Facilities Bldg:

100 Big Boy Sit-ups
100 Carolina Dry Docks

Mosey south of the Facilities Bldg in shaded area towardthe Northshore Park Entrance Gate, then circle back and go around the Facilities Bldg toward the northern side of the bldg. We will run through the grass to the perimeter trail as it head north. Men will trade off carrying the Water Cooler in pairs as we run. Next, we will run uphill toward the Admin Bldg, stopping at different shaded areas under trees to trade off who carries the water cooler. Once at the roadway near the Admin Bldg, mosey to the AO.

COUNT-OFF & NAME-O-RAMA
Eight men with one FNG, Walker Higgins, whom we dubbed “Dog Paddle.”
CIRCLE OF TRUST/BOM:

God Is Perfect

Throughout time, the leaders of countries have promised their people great things. But they mess up. Every president of the United States runs on a campaign full of promises. What happens to all of those promises? Many are fulfilled but many are also broken. In all other countries, the same things occur. We search for a great leader, thinking of heroes like George Washington, Thomas Jefferson, or Abraham Lincoln. But if we look back at history closely, even these great men had their failures. We look for heroes in this world, often times in sports figures or some person we see on television or read about that we think is awesome. Then we read of their transgressions, their sins, and we are hurt because we realize these figures are not the people we had hoped they would be. In our fallen and failing world, who do we look to?

Fortunately, as proclaimed in the first verse of Psalm 19, “the heavens declare the glory of God.” He is the one we can look to for absolute perfection. We humans mess things up, we pollute, we take from others, we falter. But God does not fail. That is good to know, good to count on when we think the world is just going to crumble.

Verses 7 through 9 of Psalm 19 speak of God’s perfection:

The law of the Lord is perfect,^[c]
    reviving the soul;
the testimony of the Lord is sure,
    making wise the simple;
the precepts of the Lord are right,
    rejoicing the heart;
the commandment of the Lord is pure,
    enlightening the eyes;
the fear of the Lord is clean,
    enduring forever;
the rules^[d] of the Lord are true,
    and righteous altogether.

God, help me see and have faith in your perfection, your truth, your purity, your righteousness when human failings and my own shortcomings lead me to doubt. Help me to trust in you. Amen.
MOLESKIN:
Prayers for our new member, Dog Paddle, whose wife has decided she wants to divorce him.
ANNOUNCEMENTS:
CSAUP at JUCO on July 2.

Soaking up the Sun

June 15, 2022 Pele

THE SCENE: As Buster Poindexter would say, HOT HOT HOT! Mid 90s and humid
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

– 20 SSH (4ct, IC)

– 20 Moroccan Nightclubs (4 ct, IC)

– 10 Windmills (4 ct, IC)

– 10 BAC Forward/Backward

– Leg stretches

THA-THANG:

MOSEY to northwest corner of Circle Drive. 20 ROCKY BALBOAS

MOSEY to STATIONS at Base of Everest Summit.

FOUR STATIONS, THREE ROUNDS: Start at any station, finish it, RUN A LAP PLUS ONE STATION and do the next one (like a Kraken).

STATION 2 (Base of Summit):

ROUND 1: Ab Blaster!

20x American Hammers, LBCs, Flutter Kicks (all 4-count)

ROUND 2: Arm Blaster!

20x Hand-release Merkins, Carolina Dry Docks, Shoulder taps (2-count)

ROUND 3: Leg Blaster!

AIKEN LEGS!
- 20 Squats
- 20 Lunges (2-count)
- 20 Squat Jumps
- 20 Side-Straddle hops left foot forward
- 20 Side-Straddle hops right foot forward

STATION 3 (Benches)

ROUND 1:

20 Bench Dips, 20 Merkins (in grass)

ROUND 2:

20 Bench Dips, 20 Diamond Merkins (in grass)

ROUND 3:

20 Bench Dips, 20 Ranger Merkins (hands out wide)

STATION 4 (Grassy Slope)

ROUND 1:

7s: Plank Jacks and Mountain Climbers

ROUND 2:

7s: Big Boy Sit-ups and Box Cutters

ROUND 3:

7s: Seal Claps and Raise the Roof (4-count on both)

Note, we only made it to about Round 1.5.
MARY:
Leg lifts/holds, Hello Dollies, Stretches
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:

Can a rock that has been in the sunlight all day not fail to give off warmth and heat at night? — — Martin Luther

On its own, boulder is cool to the touch. After sitting in the sun, it becomes warm to the touch, and retains that warmth when the sun goes down
Kind of like the city of Phoenix, that absorbs so much heat that it usually doesn’t get below 100 at night, even though the dessert air becomes quite cool.
Can a Christian who has lived in the sunlight of God’s love not fail to give off that warmth and love? When we are present for the Holy Spirit, we soak that up. We give off warmth, even when the sun is no longer shining, for not only us but for those around us.

It’s also my hope that carry the spirit of F3 away from the Huddle and into your communities, your homes, your place of worship. Spread the positivity, leadership, and love. Lord knows we need more of it in this world…
MOLESKIN:

ANNOUNCEMENTS:
Convergence July 2!

Truck Stop Saturday 6-11-22

June 13, 2022 Trunk

THE SCENE: Low humidity. Ideal temp.
F3 WELCOME & DISCLAIMER: added a rapid fire pre-workout name-o-rama and struggled to remember all 5 F3 Pillars

WARM-O-RAMA:
typical
THA-THANG:
EV.1 – PAX mosey’d to the upper field to complete the Ab Circuit below – 4 exercises; 4 sets per exercise before moving to the next; 30 seconds of work and 15 seconds of rest

1 – Elbow Plank 2 – Flutter Kick 3 – Full Range Freddie Merc 4 – Dead Bug / X-Up

EV.2 – 1-Mile Mosey around the perimeter greenway

EV.3 – Bleacher E.M.O.M – prescribed rep count for each exercise, every minute on the minute for 10 minutes

1 – High Stepper x 10 (2=1) 2 – Air Squat x 5 (10 for some) 3 – Imperial Walker x 10 (2=1)

after the 10th minute – PAX scaled the bleacher and charged up the hill to the greenway, then mosey’d back to Field 1 for EV.4

EV.4 – Touchdowns – 4 rounds of the following – perform the rep-count of the round’s exercise on the end line of the field, then run to the other side of the field and do the same before running back to the start. Early finishers circle back for the Six

– Round 1 – 20 Merkins (Lunge to the Six)

– Round 2 – 15 Reverse Crunches (Bear Crawl to the Six)

– Round 3 – 10 Prisoner Get-Ups (Run to the Six)

– Round 4 – 5 Burpees (Encourage the Six)

MARY:
Group Merkins in Ring-of-Fire Format (3,2,1,1,2,3)
COUNT-OFF & NAME-O-RAMA
9 HIMs and a 2.0 (Champ)
CIRCLE OF TRUST/BOM:
Invite Christ into the areas of your life that are holding you back. That’s where He wants to be. Break the cycle.
MOLESKIN:
2 Corinthians 5:17 – Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.
ANNOUNCEMENTS:
July 2nd convergence at JUCO. No Truck Stop (or any other workouts) that day.

Respond

June 7, 2022 Lillydipper

THE SCENE: Blue skies, temp in low 80s.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators, starting with seven. 10 twisties. 10 Cherry Pickers. 10 Windmills. Michael Phelps and a Little of This and That.

THA-THANG:

Mosey to the southeastern corner of the Admin Bldg. We will stop to do 20 Dead Bugs (4 count) and 20 Flutter Kicks (4 count).

Mosey to the parking lot that is east of the Utility Bldg. We will do Doras. While one partner runs to the other end of the parking lot and does 10 Merkins, the other partner works on the exercises. Partners then switch. Here are the exercise the partners do as a team:

100 Iron Mikes (both legs = 1)
100 Box Cutters
100 Big Boy Sit-ups
100 Bicycle Kicks (four count)

Mosey to the perimeter trail by the gate at Northshore and head north on the trail to the shady area past the Utility Bldg. We will stop to do 20 Jump Squats and 40 Baby Crunches.

Next we will run north and then west on the perimeter trail. We will run for 4 lights and lunge for one light, continuing that process until we reach the area where the trail splits. We will stop there to do 20 Hello Dollies.

Next, we will run up Roadshow Run. Men should do 10 calve raises at each set of steps and do 5 Burpees after each set of steps. Those getting to the Bat Cave first should do Baby Crunches until the six arrives.

Slow Mosey and then Bernie to big tree that is northwest of Admin Bldg. Then, sprint to parking lot. Then slow mosey back to AO.

MARY:
10 Squats, 20 Leg Raises.
COUNT-OFF & NAME-O-RAMA
15 men with an FNG whom we dubbed “Woodstop.” His hospital name is Mac Whipple and he is the son of Rooney.

CIRCLE OF TRUTH:

RESPOND

In F3 we talk about having each other’s back. We talk about connecting with our brothers in time of need. To me, that is one of the beautiful things about F3. I consider you guys my brothers and I know that if I am down, I could call on you and you would respond. I hope each of you know that you can call on us if you are in trouble and we will try to figure out a way to help. I want to say something about this, however, as I don’t want anyone to have false expectations about what your brothers can give.

As a therapist, I have seen clients of mine make the mistake of making faulty presumptions about what good people can give them. I have seen patients get injured, lose jobs that they were at for years, have life changes that put them in a bad place. Certainly, after life altering injuries, these folks can use friends. Some of these patients get mighty depressed . . . in their depression they may get hopeless . . . and, in their hopelessness they may get cynical. I hear some of them say that they thought they had friends, but after their lives took a spiral downward, they found they had no friends. They complain of no longer getting phone calls or visits from others. They start thinking of people as selfish and cold.

While I believe that there are some self-interested and cold people out there, I also believe that those who say they have no friends, those who say people are disinterested, are themselves a major part of the problem. They themselves are not responding to the people reaching out to them. I have seen this difficulty occur not only with some patients in my practice but amongst a few brothers in F3. When I reach out to brothers in a time of crisis or pain, how AM I RESPONDING to them? That becomes critical if my brothers are going to help me.

First, when in need we should realize that our friends have lives of their own. They are managing their jobs, their families, and lives that may be just as difficult as our own. They cannot be there for us 24/7. Respect that. Set up a time to meet with your friend. Respect that he or she may be busy and may only have an hour or two for you. Don’t always expect them to call on you. They have other people to think about. Call on them. I remember living in Dallas and calling on my pastor at a time of great difficulty. He was a very fine man, someone I truly admired. But, I also realized his time was limited. We set up some time on a Tuesday night to speak to each other at a place of his convenience. That hour I spent with him has stuck to my ribs to this very day. I am so thankful for it.

Second, we need to realize how we are coming across to the people we call on. Are we listening to what they have to say to us or are we just moving on with our own agenda? Those we call on need to know that they are being responded to. Why should they give their time to someone who shuns their advice, their coming to see us, their friendship? If you’re depressed, you don’t need to be jumping for joy when they speak to you. But, thank them for their time with us. And, if you want them to continue to be there for you, listen to what they say.

Finally, show an interest in them. I ask some of those complaining patients how their “friends” are doing. They often don’t know. When in need, it is natural to focus on ourselves, but don’t exclude others by taking no interest in them. No matter how wounded we are, we can still care for others. Heck, our pets DEMAND that we show interest in them. I remember times when I was so sad or mad that I didn’t want to be bothered by anyone or anything. Along would come Ol Jasper Dog, placing his paw on my knee and demanding to be petted. I would think, you should be rubbing my head fella. But, scratching his head or belly for a few minutes, I was usually feeling better. The act of reaching out itself helps to cure us.

Finally, remember that while your friends have their own lives and cannot be in two places at once, God can be everywhere at once. Call on your friends but also call on God. He is Ever Present in our time of need.
MOLESKIN:
Prayers for Pop A Top’s friend whose wife recently passed away; for the future mother-in-law of Steam whose cancer is now in remission but who is having a difficult time with radiation; for Pusher in his travels to the Philippines where he will visit for his father’s 85th birthday; and prayers of praise that Mr. Jinxy’s automobile accident related lawsuit settled.

ANNOUNCEMENTS:
Convergence on July 2 at JUCO.