F3 Knoxville

Tag: Curveball

Dips-for-Dayz-Shamrock

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
54 ℉ 54 ℉ 89% 5.2 mi/h NNE

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

Stolen from Lasso and Gas Station @ F3 Tornado Alley

WARM-O-RAMA:
Monkey Humpers – 10IC
Cherry Pickers – 4IC
Monkey Humpers – 10IC
Pickle Pounders – 12 IC
Willie Mays
Monkey Humpers – 10IC
Seal Claps – 13 IC
Monkey Humpers – 10IC

THA-THANG:

Mosey to concrete area near football field. 10 Merkins along the way.

5 Rounds
Squats:20 reps
Merkins 10 reps
Hindu Merkins10 reps
Lunges 20 reps
Burpees: 5 reps
Dips 15 reps

Head to CMUs. 10 BBS along the way.

With coupon:
3 Rounds
10-15 Curls
10-15 Triceps
10-15 Press

Head back to flag. 11s along the way. Squats and Merkins

MARY:
20 Flutter Kicks
10 LBCs
7 Freddie Mercurys
COUNT-OFF & NAME-O-RAMA
12 Good Men.
CIRCLE OF TRUST/BOM:

Through my recent loss, the men of F3 have been a great comfort and provided a ton of support. I really appreciate it. Take pride in knowing you provided that. Continue to do this for others (and me). Take advantage of this if you’re in a position where it’s needed.

MOLESKIN:
For Jenner and new job opportunities.  For all the sick and suffering.  And for the unsaid prayers in our hearts.

ANNOUNCEMENTS:
Bro Olympics Nov 5th.
Fort Sanders Regional Medical Center in need of Mens clothes/socks/shoes for patients.

Passing of the Flag

THE SCENE: Ummm… perfect? low 70s, sunny, awesome.
F3 WELCOME & DISCLAIMER

Done satisfactorily.  Announced that this would be a CO-Q with the one and only STEAM!

WARM-O-RAMA:

R-E-S-P-E-C-T

– REVERSE Tempo Squats x10, 4-CT, IC

– EL Capitan Lunges x10, 4-CT, IC

– SSH x10, 4-CT, IC

– PRISONER Cell Merkin Burpees x5, OYO

– E2Ks x 10 Left Side, x 10 right side 4-CT, IC

– CHERRY Pickers x5, 4-CT, IC

– TIE FIGHTERS  x5, Forward, x5 Backward 4-CT, IC

THA-THANG:

Bring CMUs down to bottom of the Summit.  Battle buddy up.

Partner 1 runs the mini-loop.  Partner 2 starts the DORAs.  Switch off.

Exercises, 50x each:

  • CURLS (4-ct)
  • OVERHEAD PRESS (4-ct)
  • GOBLET SQUATS (single count)
  • BIG BOY SITUPS (single count)
  • OFF SET MERKINS (Both sides =1)

BIRTHDAY CAKE RING OF FIRE

Get in a circle.  Battle buddies without CMUs hold a plank.  Those with CMUs will hold them above their heads, like candles.  These are those annoying fake candles that don’t blow out, though.  Sort of a Birthday cake ring of fire… One PAX will lunge around the inside of the circle, and “blow out” the candles as they pass.  PAX holding CMUs will go down and do one Blockee, PAX doing a plank will do 3 merkins.  PAX switch off holding the CMU and planking every round.

MOSEY up the summit.  One PAX rifle carries CMU, other Bernies next to him.  Switch half way. Return to AO.  HAND OFF TO STEAM, who lead us on the TOWER of POWER

MARY:
Motivators x 5

COUNT-OFF & NAME-O-RAMA

When I took over as AOQ on May 25 2021, I wanted us to focus on a few aspects of F3.

  1. Community Service: Coat Drive, Food drive, Cerebral Palsy center
  2. Cheerleaders for each other: Inside and outside the workouts
  3. Re-commitment to the values of F3. Effort, Form, Accountability

I’m really proud of the effort we’ve given to these points of emphasis over the past 16 months.  It has taken a commitment to these values, and we have risen to the occasion.  Well done, men!

But now it’s time to LOOK FORWARD  To a new chapter, both in my life personally as I move on the next half-century, and for the AO. Today, I couldn’t be more proud to hand the flag over to Steam.

To me, Steam is F3 in a bottle.

  • He approaches everything with a positive attitude.  There is no “can’t” in his vocabulary.
  • From constantly picking up Q’s, to taking on numerous leadership positions in F3… Social Media coordinator, Weasel Shaker, Troubadour leader and now AOQ… He leads by example, and it is infectious.
  • How often do you see him circling back to pick up the six? Say “you’re doing great, bro!” or complimenting someone on Slack?  Pretty much all the time…

I’ve never told him this, but working out with him at F3 was one of the things that helped encourage me to fully commit to the organization.  I had been coming sporadically, trying to figure out how much time and effort to put into it… I was cautiously invested in it, you could say.  After a few months, Steam showed up to the Fake Gloom (I think he had been in school for much of the previous few months?) and after working out with him a few times and getting to know him a little better, and seeing what he gave to F3 and what he said F3 gave back to him, well, it was really an inspiration to me that this organization was thought of so highly by a guy who had so many impressive leadership skills and positive outlook at such a young age. So, thank you, Steam, for being such a force of positive inertia for myself, and I’m sure many others.

The pastor at my church recently talked about 1 Timothy verses 2-7, which describes part of the conversations in letters that Paul had with Timothy.  Timothy was a very close pupil of Paul’s, many years his junior, and extremely competent and knowledgeable about the Scriptures, but preaching to his own congregation far from Paul.  The lessons Paul gave weren’t about how to give a great sermon, or what hymns to sing, etc. No.  They emphasized that the number 1 thing to do during your service is to PRAY FOR PEACE.  Big picture stuff, right?  So with Steam, in terms of teaching him how to Q, how to lead, how to inspire, I might as well save my breath.  He doesn’t need to hear one thing to me about any of that. Rather, similar to Paul’s words to Timothy, I would encourage him to maintain the Big Picture stuff.  What is F3 all about?  What makes it so great?  Steam already has everything he needs and more to step into this role, and I have no doubt he will keep the F3 flame at our AO brightly lit.

And as for RESPECT, which we spelled out using the first letter of each of the Warmup exercises (for those paying attention), I guess I get it now according to F3 tradition.  But I don’t want it from you just because it’s a number.  I want to earn it through my effort out here, my support of my brothers, and my commitment to the fundamental principles of F3.  Aye!

CIRCLE OF TRUST/BOM:
Prayers for several members of our PAX, who are recovering from injury or loss.
MOLESKIN:
Let’s Go STEAM!
ANNOUNCEMENTS:
BROLYMPICS Nov. 5!!

The Tale of Two Balls

THE SCENE: Upper 50s, cloudy, some drizzle at times
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stuff and some stretching were done until Crawdad pulled up, which was even later for him than usual.
THA-THANG:

Mosey to the restrooms at the base of the dragon’s tail.

Pickett’s charge up to the Collesseum

Battle buddy up for Ghostman Baseball

One team rolls the workout ball to determine the exercise and reps for 1st base and runs there, does the exercise, and runs back.

The other team rolls a different workout ball to determine the exercises and reps to do at home while the first team is running the bases.

The teams switch.

Repeat for 1st and 2nd (doing the exercises and reps from the roll on the way out and running back the same path back to home without doing the workout at the bases going back.

Repeat for 1st, 2nd, and 3rd.

Repeat for 1st, 2nd, 3rd, and home.

Mosey to the AO for a four-spoked wheel

First corner – 40 merkins

Run to the center of the parking lot for 3 burpees

Second corner – 40 curls with the rocks nearby

Run to the center for 3 burpees

Third corner – 40 squats

Run to the center for 3 burpees

Fourth corner – 40 LBCs

Run to the center for 3 burpees

MARY:
No time for Mary.  We held a plank for about 15 seconds until time

COUNT-OFF & NAME-O-RAMA
11 PAX, including Lillydipper and Pele who walked to nurse injuries (Pele still sweated like he had ran a marathon though – the circle of integrity was intact). Q-Bert doesn’t have a tag apparently because he was there but is not in the system.

CIRCLE OF TRUST/BOM:
Life is hard.  Regrets happen.  Strive for consistency, not perfection.

MOLESKIN:
Prayers for all those who have parents who have passed or who are battling health issues.  It gets easier, but it never gets better.

ANNOUNCEMENTS:
Brolympics coming in November

Obstacles to Joy

THE SCENE: A beautiful 80 degree fall evening
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, cherry pickers, this and that, Rockettes, and some leg stretching
THA-THANG:
Insert information about the workout.

  • Battle Buddy (4 Rounds):  cacoons, pike ups, starfish, squats
  • Battle Buddy (4 Rounds): supermans, mountain climbers, LBCs, squats
  • Battle Buddy (around the Admin/Overlook):  10x merkins, squats, SSH

COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:

When I get in a funk, I read “The Book of Joy” by Douglas Abrams.  It documents a meeting between Archbishop Desmond Tutu and the Dalai Lama where they discuss “lasting happiness in a changing world”.  The book is separated in two sections, 1) Obstacles to Joy & 2) the Eight Pillars of Joy.

A quote that resonates with me: “Too much self-centered thinking is the source of suffering.  With a self-centered attitude, you become distanced from others, then distrust, then feel insecure, then fear, then anxiety, then frustration, then anger, then violence.”  It reminds me that, when I start focusing on myself, and forget to focus on others, things start going off track.  Like the F3 concept of “Living Third”.

The Obstacles to Joy

Fear, stress, & anxiety:  Stress & anxiety often come from too much expectation & too much ambition.  When we don’t fulfill that expectation or achieve that ambition, we experience frustration.  Often, we are not being realistic about our ability.  When we have a clear picture about our own capacity, we can be realistic about our effort. Then there is a greater chance of achieving our goals. But, unrealistic effort brings disaster. So, in many cases, our stress is caused by our expectations and ambition.

Frustration and anger: “A moment of patience in a moment of anger will save a thousand moments of regret.”  When anger develops, ask what is the cause? Then ask what will be the result of that anger? You will realize anger is of no use in solving problems. It just creates more problems.

Loneliness:  We are social animals & cooperation is necessary for survival, but cooperation is based on trust. When there is trust, people are brought together. When you have a compassionate mind, the atmosphere around you is positive.  If you feel fear & distrust, then others will distance themselves from you. They will feel cautious, suspicious, & distrustful.  And that brings about the feeling of loneliness.  Although the drive behind excessive self-focus is to seek greater happiness for yourself, it ends up doing the opposite. When you focus too much on yourself, you become disconnected from others. You also become alienated from yourself, since the need for connection with others is a fundamental part of who we are as human beings.

Envy:  What causes suffering in life is a general pattern of how we relate to others: 1) Envy toward the above, 2) competitiveness toward the equal, & 3) contempt toward the lower.  Often envy comes because we are too focused on material possessions and not on our inner values. When we focus on experience or knowledge, there is less envy.

Suffering & adversity:  Suffering can either embitter or ennoble us.  The difference lies in whether we can find meaning in our suffering. Without meaning, we can become embittered. But, when we can find meaning in our suffering, it can ennoble us.  The depth of our suffering can also result in the height of our joy.

Amazon book: https://www.amazon.com/Book-Joy-Lasting-Happiness-Changing/dp/1524708631/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1662562715&sr=8-1

Audible audio book:  https://www.audible.com/pd/The-Book-of-Joy-Audiobook/B01IQ15URC?qid=1662562762&sr=1-1&ref=a_search_c3_lProduct_1_1&pf_rd_p=83218cca-c308-412f-bfcf-90198b687a2f&pf_rd_r=4JBQYWP0YQ9EQ71QS9JS

ANNOUNCEMENTS:

Sept 10th, 9/11 Stair Climb, 10a Asylum

Sept 11th, Picnic, 4p Victor Ashe (check Slack for details)

Hills of Pain

3THE SCENE:

88 degrees and Sunny

F3 WELCOME & DISCLAIMER

The usual house cleaning statements

WARM-O-RAMA:

Neck rolls, SSHs, Cherry Pickers, Windmills, lower back stretch, and done.

THA-THANG:

Mosey to The Field of dreams…..

  • 10 Merkins, 15 Monkey Humps, 10 mountain climbers
  • Run to 1st hill, then Bear Crawl up hill
  • Repeat 10 Merkins, …………
  • Run to 2nd hill, then Bear crawl up hill
  • Repeat 10 Merkins, ………..
  • X 3
  • Mosey to second exercise area
  • Do 10 up downs and 10 Starjumpers
  • Crossovers to 1st hill
  • Bear crawl up hill
  • repeat 10 up downs and 10 Starjumpers

We continued doing much of the same until I was all out of friends. Then, we ran back to the starting point.

  1. COUNT-OFF & NAME-O-RAMALilly Dipper, Curveball, High Heels, Love Boat, Pusher, Title 9, Duggar, abacus, Blue Bird, Steam, MD Hammer, Drum Major, Doubtfire, and Pay Way.
    CIRCLE OF TRUST/BOM:Being an intentional father