F3 Knoxville

Tag: Crawdad

Back On Top

[ The Scene ]

HOT – 60s and feeling good, PAX met up top (top of Asylum) because apparently people like to frequent public parks when the weather is nice outside.

[ Welcome/Disclaimer ]

  • Welcome to F3! Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your Q tonight
  • Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything feel free to do so but push yourself and the men around you – they deserve it and so do you!
  • FNGs? — 1 (with Snag – well done!)

[ Warm o Rama ]

  • SSH: 25×4 IC
  • Rockette: 10×4 IC
  • Cherry Picker: 10×4 IC
  • Baby Arm Circles: 20×4 (10 F and 10 B)
  • Apollo Onos: 10×4 IC

[ The Thang ]

(Mosey over to the right of the asylum building)

(1) The Hill and Back — 10s

  • The Tree on top of the hill (Imperial Walkers)
  • Curb on the other side of the street (Rocky Balboas)
  • Everything on a 4 count
  • 9 and 1
  • 8 and 2

Recover with flutter kicks in the grass

(Mosey to log pile – lower parking lot)

(2) Core 4 + Push

  • 4 corners of the lower parking lot (10 – 1 ct)
    • C1: LBCs
    • C2: BBS
    • C3: Cockroaches
    • C4: Boat/Canoes
  • Run to the top of the drive (Street)
  • 10 merkins
  • Rinse & Repeat — once

__________________________

*Q Teaching Moment*

Pick up the 6 and Wagon Wheel mean Pick up the 6 and wagon wheel. Gridiron, who’s 12, led the charge on this. So I called all PAX back up to the street where the merkins were being done and specifically called out Gridiron for doing this — leading from the front. i put Gridiron in a place of leadership – instructing him to lead all PAX in 30 down/up merkins, which he did exceptionally.

QTip: You’re never too young/old/seasoned to never leave a man behind, and never leave a man the same.

We could all learn a lot from Gridiron and the way he consistently picks up the 6, wagon wheels, and lives out “No Man Left Behind, No Man Left The Same.”

This goes into my BOM a little bit too – but on the mosey to Everest pre-Mary, I had told Gridiron I was proud of him for leading from the front and setting the example and standard. His response was the following:

”Well I have 2 of the best role models that teach me that, my dad and mom. Basically Mr F3 and Mrs FIA”

Doubtfire (and your M) — well done. That’s HIM stuff right there.

___________________________________________

(PAX mosey to the base of Everest and form battle buddy teams)

PAX take Everest by force, going all the way to the top and over the highest point back to the AO

[ Mary ]

Core 4

  • Flutter Kicks: 25×4
  • American Hammers: 25×4
  • Little LBCs: 25×4
  • Penguins: 25×4

[ COT ]

  • # off — 23
  • Name o Rama
  • FNGs — 1
  • BOM

From the movie “Courageous”

“As a law enforcement officer, I’ve seen firsthand the deep hurt and devastation that fatherless brings in a child’s life. Our prisons are full of men and women who have lived recklessly after being abandoned by their fathers, wounded by the men who should have loved them the most. Many of these children now follow the same pattern of irresponsibility that their fathers did. While so many mothers have sacrificed much so that their children could survive, they were never intended to carry the weight alone. We thank God for them.

But research is proving that a child also desperately needs a daddy. There’s no way around this fact. I now believe that God desires for every father to courageously step up and do whatever it takes to be involved in the lives of his children. But more than just being there and providing for them, he’s to walk with them through their lives and be a visual representation of the character of God, their father in Heaven. A father should love his children and seek to win their hearts. He should protect them, discipline them, and teach the, about God. He should model how to walk with integrity and how to treat others with respect. He should call out his children to become responsible men and women, who live their lives for what matters in eternity.

Some men will hear this and mock it, or ignore it. But I tell you that as a father you are accountable to God for the position of influence He has given you. You can’t fall asleep at the wheel only to wake up one day and realize that your job or your hobbies have no eternal value. But the should of your children do.

Some men will hear this and agree with it, but have no resolve to live it out. Instead they will live for themselves and waste an opportunity to lease a Godly legacy for the next generation.

But there are some men, who, regardless of the mistakes we’ve made in the past, regardless of what our fathers did not do for us, will give the strength of our arms and the rest of our days to loving God with all that we are, and to teach our children to do the same, and whenever possible, to love and mentor others who have no fathers in their lives, but who desperately need help and direction.

We are inviting any man who’s heart is willing and courageous to join us in this revolution. In my home the decision has already been made: you don’t have to ask who will guide my family, because by God’s grace, I will. You don’t have to ask who will teach my son to follow Christ, because I will. Who will accept the responsibility for providing and protecting my family? I will. Who will ask God to break the chain of dysfunctional patterns in my family’s history? I will. Who will pray for, and bless my children to boldly pursue whatever God calls them to do? I am their farther. I will. I accept this responsibility and it is my privilege to embrace it. I want the favor of God and His blessing on my home. Any good man does.

So where are you men’s of courage? Where are you fathers who fear the Lord? It’s time to rise up and answer the call that God has given you. And to say I will, I will, I will.”

Grainger County Christmas Story

THE SCENE: Clear skies, temps in high 20’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run around the parking lot to get warm; 20 Side-Straddle Hops; 10 Burpees; 10 Cherry Pickers; 10 Rockettes; 7 Wide Arm Circles Forward and Backward
THA-THANG:
Mosey to start of the Dragon Tail.  We will run up dragon tail stopping at every other light to do 10 of the following exercises (one exercise for each run up).  After reaching the top, run on trail to road, back down to lower parking lot, and back to the start of the Dragon Tail to do the next exercise.  Here are the exercises:

  • Iron Mikes (both legs = 1)
  • Big Boy Sit-ups
  • Jump Squats
  • Merkins

Mosey to stop sign that is on the northeastern corner of the admin bldg.  We will be moving in a route with signs giving the directions for exercises along the way and where we go next.  The signs will be numbered and by cones.

  • Cone 1:  Do 10 Burpees.  Then bear crawl on sidewalk heading south to Cone 2.
  • Cone 2:  Do 15 Dive Bombers.  Then lunge on sidewalk south to Cone 3.
  • Cone 3:  Do 10 Shoulder Taps (both shoulders = 1).  Then run to Cone 4 at porch of Admin Bldg.
  • Cone 4:  Do 20 Calf Raises on stairs and 20 Hello Dollies (4 ct.) on porch. Then run south on trail and back north on trail to Cone 5.
  • Cone 5:  Run down steps to parking lot below Coliseum.  Then run south up parking lot, around to southern end of Coliseum and north to Cone 6 which is by marble bench area of Coliseum.
  • Cone 6:  Do 20 Bench Dips.  Then run to Cone 7.
  • Cone 7:  Do 40 Baby Crunches.  Then run to Cone 8 which is on street near to the admin stop sign where we started.
  • Cone 8:  Do 20 Carolina Dry Docks.
  • Rinse and Repeat.

As a group we will take a 30 second gander at Beautiful Eastern TN below us.  Then we will mosey to parking lot with CMUs.

Each man grabs a CMU and teams up with a brother.  We will do Doras. While one man runs to pavilion and does 10 Picnic Table Pull-ups, the other does the exercises with the CMU.  Then partners switch. Each team will do the following exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats

Put CMUs back and mosey to start of mini-cardiac.  Bernie up mini-cardiac to park sign, then sprint the rest of the way to the AO.

COUNT-OFF & NAME-O-RAMA
28 men with one FNG:  John Case.  He is now named Lamont.  He is the father of member Mickey.
CIRCLE OF TRUST/BOM:
In my work as a therapist I heard a mighty fine Christmas story from one of my patients and decided to share it to you here in February.  My patient lives in a mountainous area in Grainger County, Tennessee.  Some of you may have heard of Grainger County tomatoes.  Most are grown in the valley of the county but some areas of the county can be pretty rugged.  Here’s a little demographic news for you in regards to Grainger County.  It is 94% white, 3.3% Hispanic, and probably less than 1% Black.  If you are a black man, you may not want to get stuck alone in Grainger County.  The patient I am talking about is a middle-aged white woman and she would tell you that.

She also told me about an African-American truck driver who was driving on a winding highway through the area she lived in on Christmas Eve.  As you may recall, Christmas Eve is the day we got that snow that gave us all a White Christmas.  The highway the man was driving on was curvy and slick.  Unfortunately, his 18 wheeler went off the side of the road and landed in a deep ditch.  There was no way to get that truck out easily.  It was going to take more than one large wrecker truck to get the truck out.  It being Christmas, that would take well over 24 hours.

The truck had valuable cargo and the driver was required to stay with his truck until it could be towed.  So this African-American truck driver was stuck on Christmas Eve miles from his home – in one of the most rugged areas of “redneck country”.  In Grainger County, if you aren’t driving a pickup truck with a gun rack inside your back window, “you probably ain’t from around these parts.”  The necessary clothing for a man is a pair of jeans with a can of snuff in your back pocket.

News can spread pretty fast in a rural county and the news of the sidelined truck came to my patient quickly.  She was frankly worried about this African-American truckdriver stuck in her neck of the woods.  She was concerned someone might try to start some trouble with him.  She wanted to go out to his truck to check on him but was worried about doing so until her husband got home.  He did later that day and they went out to the area where the truck was located.

What they found was a number of “neighbors” already congregated by the truck.  They also found these same “redneck” neighbors had brought the African-American truckdriver some hot dinner, hot coffee, and baked goods to snack on through the evening.  People from all over were coming to make the driver feel as comfortable as he could.  They even brought blankets but he had those in his cabin which he was able to keep warm through keeping the engine on.  They offered for him to come to their homes but he had to stay with his truck.  By the next morning the driver had hot breakfast and gifts of goodies and Christmas cards.  When the truck was finally pulled out of the ditch, the driver went home with more hot food and goodies that were brought to him at lunch and dinner time on Christmas Day.

My patient went to sleep on Christmas night feeling wonderful about the residents of Grainger County.  Whatever their beliefs and prejudices’, they had made an African-American stranger feel blessed and welcome.  It was a Christmas that I am sure he will never forget.  And, my patient, who has had a difficult year, sang “Joy to the World” a little louder on Christmas day.  The air smelled mighty fresh in Grainger County and the stars shone brighter for the rest of 2020.

MOLESKIN:
Prayers for the disenfranchised; for caregivers who are taking care of others and that they would have patience in that difficult task; for Ribbed and his wife, Sarah, after the surgery to remove the tumor by her spine; for Abacus’ mother who will need surgery on her leg; for those in F3 who have lost loved ones this year.
ANNOUNCEMENTS:
Reward at Coffeeteria!

Two For Tuesday: Buy One Get One Half Off

[ The Scene ]

  • 60s?! 60s.

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’m honored to be your Q this evening
  • Couple of things before we kickoff
    • I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone else so if you need to modify anything we do this evening feel free to do so but push yourselves and the men around you!
      • They deserve it and so do you
  • FNGs?
    • Trent Keeler

Two For Tuesday: Buy 1 Get 1 Half Off

[ Warm o Rama ]

  • SSH: 20×4
    • SSH: 10×4
  • Baby Arm Circles: 10×4 (F)
    • Baby Arm Circles: 5×4 (B)
  • Shoulder Tap: 10×4 (F)
    • Shoulder Tap: 5×4 (B)
  • Merkin: 10×4
    • Opened-Arm Merkin: 5×4
  • Squat: 10×4
    • Squat: 5×4

[ The Thang ]

(American Indian Run with 🇺🇸 out front to parking lot next to small playground)

(1) The Mini-Pav Shuffle (Sprint)

  • Toe the line on the curb
  • 2 Main POCs: Curb and Pavilion on opposite end
  • Rinse and Repeat this 3x — each time with a different theme
    • 1 = Upper
    • 2 = Core
    • 3 = Lower
  • Between each round we will regroup here BUT if you get done with your round and there are others still out there – go finish with them
  • Everything on a 1 count
  • 1 = Each light post on the way: 20 merkins
    • Pav: 20 incline/decline merkins
      • On the way back: 10 merkins
  • 2 = Each light post on the way: 20 90 degree leg ups
    • Pav: 20 BBSs
      • On the way back: 10 90 degree leg ups
  • 3 = Each light post on the way: 20 squats
    • Pav: 20 squats (led by SpeedFlash!)
      • On the way back: 10squats

(Mosey up Picket’s charge — past Hallam Rock — to AO – American Indian Style 🇺🇸 out front)

[ Mary ]

ATMs

Light stretching

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Memento Mori” = Remember that you must die.

It’s how we live that defines us as men.

The legacy we leave is based on how we lived, not how we died.

So then the question must be asked “How are you living (and impacting) while there’s still God-given breath in your lungs?”

“Whatever you do, work heartily, as for the Lord and not for men,” (Colossians‬ ‭3:23‬ ‭ESV‬‬)

Baptized

THE SCENE:  Cloudy, temp in mid-forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Jump Squats, 10 Rockettes, 10 Windmills, Michael Phelps, Little of This and That
THA-THANG:
Mosey to South Ball Fields Parking Lot.  We will start at southern curb.  There will be five cones places along parking lot toward northern curb.  We will run to each cone, hop backwards three parking spaces, then run to the next cone, hop backwards three parking spaces, and continue this pattern until we reach the northern curb.

We will do the same thing going back but instead of hopping back three spaces will bear crawl back three spaces.

Next, we will have a race to pick up the cones.  The idea is to get a cone and run back to southern curb or to the middle light pole with the cone.  However, anyone who is touched by another men must give that man his cone and allow him a second to run off.  Whoever ends up back at the southern curb or at the middle light pole with the most cones wins.

Mosey to stop sign at main drive.  10 Tempo Squats.

Mosey to parking lot with the nice restrooms.  We will do 20 American Hammers.  Then we will Bernie Across parking lot.  On the other side of the parking lot we will do 20 Hello Dollies.

Mosey to playground.  We will do the following in a counterclockwise triangle:

  • At Playground:  20 Bench Jumps and 20 Bench Dips
  • At Pavilion:  20 Picnic Table Pull-ups and 20 Decline Merkins
  • At Flagpole:  20 Sky Jumps and 20 Squats
  • Rinse and Repeat

Mosey to parking lot by the entry gate to the Northern Ball Fields.

We will do Sprints, Bernies, Karaoke’s, and Skips back and forth across parking lot.

Mosey to AO

MARY:
20 Flutter Kicks, 20 Pickle Pounders, 20 Bicycle Kicks, then stretches.
COUNT-OFF & NAME-O-RAMA
15 men, no FNGs.
CIRCLE OF TRUST/BOM:
I have read from this song in the past in reference to topics but I thought I would read the whole thing today.  To me, it is a beautiful song about what it means to be baptized.  The name of the song is “Been Through the Water.”  It is written by Kyle Matthews.  It follows the life of a person baptized as a boy and talks about how his baptism follows him through marriage and as an old man before he dies.

Been Through The Water – Kyle Matthews

Preacher pulled the boy up from the water
Alleluias rose from the banks
There was a new suit of clothes from his Father
And a prayer of thanks

The boy walked barefooted all the way home for dinner
And when they laughed at his muddy feet…

He said I’ve been through the water and I’ve come out clean
Got new clothes to cover me
And you don’t wear your old shoes on your brand new feet
When you’ve been through the water
Ah been through the water

Preacher turned them around at the altar
Pronounced the boy and his girl “man and wife”
In two years they were Mother and Father
And they built them a life
And his old girlfriend saw a moment of weakness
And she said “If you’re lonely come see me sometime…”

He said I’ve been through the water and I’ve come out clean
Got new clothes to cover me
And you don’t wear your old shoes on your brand new feet
When you’ve been through the water
Ah been through the water

He baits a hook with his grandson of seven
And says “Soon, I’ll be free from these pains.”
The boy asked if he’s ever been to heaven
He says “No… but I think I know the way… ’cause I’ve been through the water…”

I’ve been through the water and I’ve come out clean
Got new clothes to cover me
And you don’t wear your old shoes on your brand new feet
When you’ve been through the water
Ah been through the water

MOLESKIN:
Prayers for Pele’s cousin, Tom, who is in 80s and has Multiple Myeloma.  He, further, was recently diagnosed with Covid.  Prayers for Crawdad on a safe journey to Huntsville.
ANNOUNCEMENTS:
CSAUP on Saturday, January 30.  Arrive at 6:15 am at the Asylum to register.  We will start at 6:30 am and end at 9 am.  Breakfast will follow.  Blood drive at Asylum the day before.

It all started with a BLIMP… Part deux

THE SCENE: Couldn’t ask for better winter weather…
F3 WELCOME & DISCLAIMER

4 sure


WARM-O-RAMA:

20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

20 Tempo Squats 4ct

6 Burpees

THA-THANG:

B – Moseyed over to the Dragon and knocked out 10 Burpees

L – Moseyed over to Death Valley or Super Bowl and broke up into team 1 & team 2.  Team 1 sprinted to the other side of the bowl and touched a tree then sprinted back while team 2 lunged in place.  Then team 2 did the sprint while Team 1 lunged in place. We did 2 rounds.  Already started to hear some groaning!  Lol

I – The Bowl was such a hit we stayed and around to do Imperial Walkers & Sprints. (2 Rounds)  More Groaning!  Lol

M – Continued in the Bowl since no one had spilled Merlot yet…  This time with Merkins and Sprints(2 Rounds)

P – The Bowl was getting too easy so we shipped out to the base of Everest.  We knocked out 20 Plank Jacks 4ct.  Then Team 1 lined up for an All You Got(AYG) up Everest,  Team 2 gave them a 10 second head start and was challenged to catch Team 1!  As if Everest didn’t suck without someone chasing you…

We knocked out some exercises at the top of Everest then proceeded back to the AO.

MARY:
Team 1 LBC’s while Team 2 ran up Baby Cardiac then swapped

Team 1 kept feet and head 6 inches while laying on their 6 while Team 2 ran up Baby Cardiac then swapped

CIRCLE OF TRUST/BOM:
YOU GET WHAT YOU GIVE
MOLESKIN:
Welcome FNG Stucco!
ANNOUNCEMENTS:
Blood Drive & CSAUP