F3 Knoxville

Tag: Choir Boy

Two Deion Sanders Equals a Ronnie Lott

THE SCENE: Beautiful East TN morning, not too hot, not too much humidity (we could breathe and weren’t swimming).
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
42 SSH IC, 21 baby arm circles forward IC, 21 baby arm circles backward IC, 42 merkins OYO, 42-second squat

THA-THANG:
Mosey to the weekday A.M. parking lot via the dragon’s tail – pass a light post, do a burpee.

Workout stations in all four corners of the parking lot – CMU curls, CDDs, burpees, and squats.  Do 40 reps of the exercise and run to the center and do 2 round-the-clock merkins.  Run up mini-cardiac/mini-Everest and back down to the next station.  Do 40 reps of the exercise, run to the middle and do 2 RTC merkins, Bernie up the hill, and run back down.  Repeat until all stations are done, alternating between running up the hill and Bernie-ing up the hill.

Bear crawl to the flag pole next to the Pavillon.  Circuit with 4 stations of exercises, 10 reps each, and 2 burpees at the flag pole.  The exercises were: box jumps in the play area (aka the Cloud), pull-me-ups (table rows) in the Pavillon, pull ups in the dugouts (or where ever a pull up could be found, e.g., a tree branch), calf raises on the stairs (10 each leg), plus the aforementioned burpees x 2 at the flagpole.  Ran the circuit until the Q called time.

Bear crawl back to the parking lot to do four more stations of exercises, this time CMU triceps extensions, merkins, lunges, and a PAX choice (hello Dollys).  Due to time, do 20 reps of the exercise, run to the center and do 1 8-count Bodybuilder (basically a burpee with a plank jack added in for good measure), and then run to the next station and repeat.  We left out the runs up the hill in between stations to make sure we had time for Mary.

Cash-out sprint up the hill to get to Mary.

MARY:

The Q was out of breath trying to chase Edit up the hill, so Crawdad led the PAX through 21 box cutters on a 4 count.  Then, the PAX did 42 LBCs OYO.  Ended with a 42-second plank right on time.

COUNT-OFF & NAME-O-RAMA
16 total PAX.  High Heels left early to meet the cable guy, but he conveniently reappeared at Panera for Coffeteria.  Veggie was there, but his tag was not in the system.  One FNG who was visiting Goober from Indiana (Goober has brought a lot of his friends to F3, either Goober likes us or hates his friends).  He was named Brown Bag.  Unfortunately, the Q forgot to get his contact info, so hopefully Goober can provide it.

CIRCLE OF TRUST/BOM:
My birthday was the day before.  Try to guess how old I am.  Talked about Ecclesiastes – my favorite book in the Bible.  Read it for yourself.  Here’s my summary: bad things happen to good people, good things happen to bad people, but do what is right regardless because that is what God wants.  Talked about time because the most famous part of Ecclesiastes is the passage on time, just ask the Byrds.  Time is my enemy.  There is never enough of it, it goes by too fast, and you can’t get it back once it is gone.  It goes by faster and faster as the milestones of life pile up.  Talked about my dad and him being diagnosed with Parkinson’s disease when I was in high school and how that affected him physically and me mentally as I watched the disease progress over the years.  He died in 2017 at the age of 79.  I was 40.  No one knows how much they have left or what they have left.  But we all know what we can do today.  When I am tired or want to be lazy, I think of my dad and other people who cannot do what we do in F3.  One day, I won’t be able to do it either, for whatever reason (injury, age, disease, death).  So, I do it now.  I get up and do it for my dad and those who can’t and for the me one day who won’t be able to do it either.  That way, when I can’t, I can at least say and know that I did.  When I could, I did, and I did until I couldn’t.  No waste.  No regrets.  Carpe diem.
MOLESKIN:
Prayed specifically for Junk’s wife, Crawdad’s wife, and Thunderstruck’s mom.  General prayers of thanks for the precious time that we have, for the ability to make the most of it and to build a foundation of better living for our family and friends and to make great memories that last a lifetime even as the time passes, and for the peace to let time go and to accept the next season (as Ecclesiastes calls it) of life when it comes.
ANNOUNCEMENTS:
Convergence at Big Ball coming up in a couple of weeks followed by the third F at Redeemer.

P.S. Thanks to Sleepover for suggesting all the burpees.

Walking with God

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Cherry Pickers, 10 Windmills, 40 Above Head Hand Clappers (4 count), High Knees to end of parking lot, Butt Kickers back to start of parking lot.
THA-THANG:
Mosey on roadway toward gate entrance at Lyons Bend.  Stop on right side of road where walking trail hits road. 20 American Hammers.

Mosey to Cone that will be about 30 yards east on trail. We will do Route 66’s to cone that will be on trail east and then south on trail.  We will come back to starting cone after each Route 66.  We do four Route 66’s with the following exercises:

  • Mountain Climbers (4 count)
  • Merkins
  • Big Boys
  • Dive Bombers

Mosey west and cross roadway.  We will stop to do 20 more American Hammers.

Mosey on trail to bottom of Mt. Everest.  We will do the following exercises then run to summit of Mt. Everest and repeat the exercises.

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • 40 Baby Crunches

Mosey to stop sign at northeastern corner of Admin bldg.  We will stop to do 20 Hello Dollies.

Mosey to Monument and then down the Dragon Fly to the shaded parking lot across the street from parking lot at entryway to Northern Ball Park.  We will have the following races across the parking lot with the man winning the most races getting a free breakfast from Lily:

  • Bear Crawl Race (small length of parking lot)
  • Hop Race (small length of parking lot)
  • Bernie Sanders Race (long length of parking lot)
  • Frisbee Accuracy Throw
  • Sprint Race (long length of parking lot)
  • If there is a tie between the winners (for example, five different men win the above events) then we will have a playoff with a Paddle Ball Accuracy Contest

Mosey to AO.

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:

What Does A Walk With God Look Like?

Have you ever wondered what taking a walk with God would be like?  What would he want to talk about?  How often would he glance at you as you walked along a path?  What would it be like to have Him in your presence?  Would it be comforting?  Scary?  Terrifying?  Wonderful?  Would God be gazing at nature as He walked along with you?  What would you want to say to Him?  What would you want to ask Him?  What if he touched you?  What would that be like?

In the Bible, we read of those who are awestruck in the presence of God.  They fall to their knees before Him.  Yet we also read of God being the great Comforter, the great Physician, the rock upon which we can lean and rest.

The Bible teaches us that God is always with us.  He is omnipresent.  As we walk along in our journey of life, He is there.  So if He is truly there, why not talk to him?  Why not ask Him what He is thinking?  Why not talk to Him about both the beauty and ugliness you see in this world.  Why not ask Him for his strong and steady hand?  Why not lead on him like he is your father, your Heavenly father?

I got the idea for this message when I was listening to Careless (Shawn Slate) deliver a sermon at Redeemer Church of Knoxville.  He talked about taking walks with his wife.  He commented that he tends to walk with a fast pace, rushing ahead, wanting to hurry up and get to whatever the destination is.  His wife, meanwhile, walks much more slowly, not so rushed, wanting to gaze at the scenery, the world around her.  Careless said he has learned more about walking with God by walking with his wife.  He has learned to slow the pace, take time to see the beauty of God’s world, and also take time to talk to the woman he loves and married.

I want to spend more time walking with God.  I need to take the time to do that with a slower pace in mind.  I need to truly focus on Him better when doing so, actually think of Him being in my presence, truly there with me.  When I pray, I need to think of Him reaching out to touch me.  It may raise some hairs on my head but it will also bring me closer to Him.  That’s what He wants.  And, when I think about it, that’s what I want to.  Furthermore, isn’t that what YOU WANT?  Use your imagination if you have to at first.  Expand your thoughts, think of Him with you, walking beside you.  Slow your pace for a while and converse with God.

MOLESKIN:
Prayers for Junk’s wife, for Thurnderstruck’s mother, for Crawdad’s wife, for Farva’s friend who died, and for Baby Smalls who was recently born.
ANNOUNCEMENTS:
Next 3rd F is August 10 at 8:30, Redeemer Church of Knoxville.

It’s not my Birthday but we can party

THE SCENE: Early and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the field.  tempo Merkins, cherry pickers, rockettes
THA-THANG:
Mosey to playground for 7s. Pull ups and 4-count LBCs.. in between, Run up to circle stopping at each cone to do a burpee.

Mosey to the splash pad for a kraken of 25 reps. Do exercise and then run around perimeter of splash pad. Exercises are:

  • Dips
  • OH presses
  • V-ups
  • Merkins
  • Step ups per leg
  • 10lb ball slams
  • lunges per leg

finish with Indian run to AO, and 10 decline, 10 incline and 10 dips x2 and 30 calf raises

MARY:
dealers choice: side crunches, hello Dolly’s , Freddy Mercurys
COUNT-OFF & NAME-O-RAMA

pax of 9

CIRCLE OF TRUST/BOM:

We’re all busy so don’t use “too busy” as an excuse for not doing something. Too busy just means it isn’t a priority. It’s not as important to you as something else.

Spend time in prayer, with your wife, kids mom etc.

MOLESKIN:

prayers for junk’s wife, butters family being sick, friends with losses and issues, Bartman’s daughter

ANNOUNCEMENTS:
TTTP, F3 Dad camp

Young and Old Unite

THE SCENE:  Temps in 70’s but very humid

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 15 second squat, 10 Windmills, 30 second squat, 15 Iron Mikes (four count), 45 second squat, 10 Baby to Wide Arm Circles Forward and 10 Backward, 60 second squat.
THA-THANG:
Mosey to Stop Sign at North East Corner of Admin Bldg.  20 American Hammers.   Next, we will head west on the road that semi-circles around the Admin Bldg, stopping at each cone to do the listed exercises by the cone.

  • Cone 1:  Ten Burpees.  Bernie Sanders to Cone 2.
  • Cone 2:  20 Hello Dollies (four count). Hop to Cone 3
  • Cone 3:  20 Imperial Walkers (both legs = 1).  Bear Crawl to Cone 4.
  • Cone 4:  20 Smurf Jacks.  Lunge to Cone 5.
  • Cone 5:  20 Merkins.  Grapevine right to Cone 6.
  • Cone 6:  20 Big Boys.  Grapevine left to Cone 7.
  • Cone 7:  20 Side Straddle Hops (four count), 20 Carolina Dry Docks, 20 Flutter Kicks (four count), 20 Squats, 20 Bicycle Kicks (four count)

Mosey back on Semi Circle to grassy area on top of Mt. Everest.  We will stop to do 20 Big Boys and 20 Merkins.  Next, we will run down summit of Mt. Everest to grove of Conifer Trees.  We will do ten Burpees then run back to top of Mt. Everest.  We will do 20 more Merkins and 20 Big Boys.

Next we will go back to Cone 6, do written exercise there and then reverse direction back to Cone 1.

Mosey to monument past stop sign at northeast corner of Admin Bldg.  Stop to take another gander at the river, doing a one minute squat while gandering.  Then mosey down hill to Dragon Tail and on to parking lot at entrance of northern ball fields.  Go to CMU pile.  Men team up in pairs of two.  We will do Dora’s.  While one partner does Bernie Sanders to other end of parking lot and sprints back, the other partner does exercise with CMU.  Then men trade places.  Each pair will do the following exercises with CMU’s:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats with CMU at chest

Mosey to AO

MARY:
20 Box Cutters.  20 Bicycle Kicks, 4 count.
COUNT-OFF & NAME-O-RAMA
12 men with one FNG, Hunter Davidson, a friend of Goober’s who was visiting from Indiana.  We dubbed him “Bo Peep.”
CIRCLE OF TRUST/BOM:

Our Future Is In Good Hands

My family doctor, Dan Ely, MD, and I were talking during my annual checkup with him last month.  We were talking about some of the things we are involved in.  He is pulling back his outpatient practice to part-time but still will supervise medical residents at UT Hospital.  He talked about how much he loves to supervise residents as they train and grow as doctors.  I told him about F3 and the joy I find in my relationships with men of all different ages, including men much younger than myself.  I told him about the outstanding characteristics of the men I meet who seem to be so much more astute and mature than I was when I was in my twenties.  Dan and I talked about how it is reassuring to meet such outstanding young people.  We feel like the world will be left in good hands when we pass on.

As a 62-year-old I want you to know how much I enjoy getting to know all of you men in F3.  One of the fantastic things about F3 is the opportunity for older and younger men to have relationships.  Whether the younger or the older man, we benefit from these friendships.  I am inspired by the younger men I meet in F3.  I like to see you younger men facing the challenges you face and overcoming them.  I like it when I can be of service to you in some small way.  I encourage you to seek out some of us older guys when you may need some words of wisdom from men who have struggled in the past with challenges that you may be struggling with now.

I can remember a group of men I used to meet with when I was in my late 20’s.  It was a group of about seven men from the church in Atlanta that I was a member of.  The group was comprised of two guys in their 20’s (another fellow and myself), a number in their 30’s or 40’s, and one in his 50’s.  I gained so much from that group.  We could talk about anything and the attention, respect and love that I received from those men was powerful.  And, the older men, I believe, gained just as much.  There was a bond, a sharing, and we all grew from it.

We never stop growing as men.  I encourage each of you to seek fellowship with your brothers.  A few minutes of talk after a workout can turn into something special.  A Coffeeteria with the guys can lead to discussions and sharing that can be powerful.  Our fellowship has sure been powerful for me, whether with men my age or those much younger than me.  And, observing you younger guys in F3, it is great for me to know that the future is in good hands.

MOLESKIN:
Prayers for Jinxy (who joined us at Circle of Trust as, due to health issues, he did not work out with us.  Fortunately, he is recovering.)  Prayers for High-Heels whose mother died this past week.  Prayers of Crawdad’s wife, Kaitlin, who had back surgery.  Prayers for Tank’s wife, Junk’s wife, and Thunderstruck’s mother.

Leg Day

THE SCENE:   Humid
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

squats x10, imperial walkers x10, Imp squat walkers x20, plank, merkins x10, alternating superman’s x10, rinse and repeat
THA-THANG:

  • 11s with Hydraulic squats and American hammers
  • mosey to the tennis courts and run, shuffle, Bernie both tennis court main lines
  • Calf raises at the pavilion , 20 ic 4ct straight, 20 4ct duck, 20 4ct pigeon
  • mosey to the hill in front of the splash pad for 11s with monkey humpers at the bottom and big boys at the top, Bernie up the hill each time. good for the QUADS!
  • mosey to the playground for a quick round of pull ups and squats. started off as 11s but cut it short. All did at least 20 pull ups
  • Mosey to the field for 60-75 yard jogs, runs, and finished off with 2 good AYG sprints!

MARY:
nunya
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
let your actions speak louder than words. nuff said
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.