F3 Knoxville

Tag: Curveball

Fun With Pumpkins!

THE SCENE: Perfect fall day! low 70s, sunny, a bit of a light breeze
F3 WELCOME & DISCLAIMER

Performed adequately.
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– Air Squared (Squat chair while forward extended arm claps) 10 Overhead/ 10 sideways (seal claps)

– 10 Windmills (4-ct, in cadence)

– 10 LBACs Forward/backward (half small, half big)  (4-ct, in cadence)

THA-THANG:

Mosey to the north perimeter trail past the small parking lot. Get the Pumpkin that the Pumpkin Fairy left in the culvert.  Indian Run around northern trail loop and then over to bottom of Everest.  Pass the Pumpkin to the back of the line.  When it gets there, that person runs to front, carrying it over his head, then passes it backwards.  If we drop the pumpkin, we all do 10 BURPEES. (thankfully, this didn’t happen in spite of several PAX recklessly throwing the pumpkin around when they were passing it.  Scoundrels!)

  • The Pumpkin Says (Done at three stopping points on the Indian Run)
    • Get in a line. Do the following exercises, doing a special Pumpkin exercise when it gets to you (in parentheses).
      1. Big Boy Situps (10 American Hammers w/ pumpkin) 2-ct
      2. Hold Plank (5 Pumpkin Press Burpees)
      3. Tempo Squats (10 Squat Thrusts with Pumpkin)

BURPEE BROAD JUMP INDIAN RUN up Everest to base of summit.  Get in a vertical line, do BURPEE BROAD JUMPS (1 Burpee, 3 broad jumps) up Everest.  Person in the back with Pumpkin runs to front of line and hands it off. Pass pumpkin to the back, rinse and repeat until we reach the base of the summit.

  • Push the Pumpkin to the Pumpkin Patch!
    • PAX running back and forth between cones, doing 5 Merkins at one end and 5 BBS or 10 LBCs at the other. One at a time, BEAR CRAWL to the pumpkin and do 3 LUNGES with the pumpkin.  BEAR CRAWL to pumpkin patch and run back. Leave it and return to PAX.  Next man up.  Keep doing it until we get the pumpkin where it needs to be.
  • Grinder!
    • Base of Summit: 5 Burpees
    • Top of Summit: 20 Big Boy Situps
    • Bat House: 20 Smurf Jacks
    • Bottom of Stairs: 20 Merkins

We got through 2 rounds of grinders

MARY:
Finished off with some flutter kicks.
COUNT-OFF & NAME-O-RAMA
10 HIMs!
CIRCLE OF TRUST/BOM:

The Disease of More is a phrase coined by Pat Riley to describe why championship teams often get dethroned due to internal strife.  The players want more… and when they have the championship, it turns to other things.  Money, endorsements, accolades, attention, etc. They stop paying attention to the details that got them where they are and it becomes more about egos.

Psychologists didn’t used to focus on happiness.  Usually the opposite, they focus on why you are depressed, angry, etc.  But in the 1980s there was a bit of a shift in this pattern. There was a study where they gave everyone buzzers, and they were to write down how happy they were and what they were doing when the buzzer went off randomly, on a scale of 1 to 10.  Everyone always wrote down a 7, no matter what they were doing.  At the grocery store, at a child’s sporting event, making a big sale, etc.  During really bad times, it would dip to 2-5, but quickly go back to 7. And during GREAT times (marriages, dream vacation, lottery winner!) would shoot up for a bit, then dip back to 7 again.  Things always pretty much seem to be fine… but they could always be better.  People thought they could always be “more” happy. Hence, the 7.  The trick is the brain always telling you, if I could just have X, Y, or Z, then I’d be happier and finally reach a 9 or 10.

Hedonic Treadmill: We are always striving for a better life and end up expending a ton of effort just to wind up in the same place.

What if there is no “next level” to achieve?  By constantly trying to reach that “next level”, maybe it’s keeping you from appreciating where you are now.

There are always tradeoffs when you “improve”.  Time away from family, money, etc.  Life is not a checklist.  If you sacrifice too much on your way to seeking your perfect 10, you might end up sacrificing the happiness equity you already own.

So what’s the solution?  The solution is to be motivated in life by something other than our own happiness, something greater than ourselves.

Psalm 37:4 Delight yourself in the Lord, and he will give you the desires of your heart

Luke 9:25 For what does it profit a man if he gains the whole world and loses or forfeits himself?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
Announcements

Brolympics Nov. 5!

Pillars of Joy

THE SCENE: Flake Gloom at it’s finest
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, this and that, cherry pickers, rockettes, imperial walkers
THA-THANG:
Insert information about the workout.

  • 8 Rounds Dora – One HIM runs while the other HIM:  squats, calf raises, merkins, spider mans, LBCs, hello dolly, plank jacks, SSH
  • Laps – Four Corners – Lap One 8 squat 8 calf raise per spot, Lap Two 8 merkins 8 spider mans per spot, Lap Three 8 LBCs 8 hello dolly per spot, Lap Four 8 plank jacks 8 SSH per spot

COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:
In my last Q – I spoke about “The Book of Joy” and the Obstacles to Joy:  fear, stress, anxiety, frustration, anger, loneliness, envy, suffering & adversity.  Tonight, I’ll touch on the second part of the book, which is the “Eight Pillars of Joy”.

  1. Perspective

We suffer from perspective myopia. We are nearsighted and unable to see our experience in a larger way.  With a wider perspective, we can see our situation and all those involved in a larger context. By seeing the many conditions and circumstances that have led to our situation, we can recognize that our perspective is not the whole truth.

This wider perspective also leads us beyond our own self-regard. Self-centeredness is our default perspective, and it comes from the fact that we are at the center of our world.  But, when we take the perspective of others, we can recognize that we do not control all aspects of any situation.

  1. Humility

Our vulnerabilities, frailties, and limitations are a reminder that we need one another. We are not created for independence or self-sufficiency, but for interdependence and mutual support.

None of us are immune to the traits of pride and ego, but arrogance comes from insecurity. Needing to feel that we are bigger than others comes from a nagging fear that we are smaller.

  1. Humor

Ultimately, I think it’s about being able to laugh at yourself and being able to not to take yourself so seriously.

There are people who think they must be somber because it gives them gravitas, and they feel they are more likely to be respected if they are serious. But I believe that one of the ways into people’s hearts is the capacity to make them laugh. If you can laugh at yourself, then everyone knows you’re not pompous.

If you start looking for the humor in life, you will find it. You will stop asking, “Why me?” and start recognizing that life happens to all of us.

  1. Acceptance

Once we can see life with a wider perspective, we can see our role with humility, and can laugh at ourselves, we get to the final quality of mind, which is the ability to accept our life in all its pain, imperfection, and beauty.

We cannot succeed by denying what exists. The acceptance of reality is the only place from which change can begin.  Acceptance allows us to move into the fullness of joy. It allows us to engage with life on its own terms rather than rail against the fact that life is not as we would wish.

  1. Forgiveness

Forgiveness does not mean you forget what someone has done, contrary to the saying “forgive and forget.” Not reacting with negativity, or giving in to the negative emotions, does not mean you do not respond to the acts, or that you just allow yourself to be harmed again. Forgiveness does not mean you do not seek justice.

Where a wrong action is concerned, it may be necessary to take appropriate response, but you can choose not to develop anger or hatred. This is the power of forgiveness – in not losing sight of the humanity of the person while responding to the wrong with clarity and firmness.

  1. Gratitude

Gratitude allows us to shift our perspective toward all we have been given and all that we have. It moves us away from the narrow-minded focus on fault and lack and to the wider perspective of benefit and abundance. It is not happiness that makes us grateful. It is gratefulness that makes us happy.

When you are grateful, you act out of a sense of enough and not out of a sense of scarcity, and you are willing to share. If you are grateful, you are enjoying the differences between people and respectful to all people.

Impermanence is the nature of life. All things are slipping away, and there is a real danger of wasting our precious human life. Gratitude helps us catalog, celebrate, and rejoice in each day and each moment before they slip through the vanishing hourglass of experience.

  1. Compassion

Compassion is a sense of concern that arises when we are confronted with another’s suffering and feel motivated to see that suffering relieved. It connects the feeling of empathy to acts of kindness and generosity.  We are most joyful when we focus on others, and not on ourselves. Bringing joy to others is the fastest way to experience joy oneself.

One difference between empathy and compassion is that empathy is experiencing another’s emotion, whereas compassion is a more empowered state where we want what is best for the other person. If we see a person who is being crushed by a rock, the goal is not to get under the rock and feel what they are feeling; it is to help remove the rock.

  1. Generosity

It seems that money can buy happiness, if we spend it on other people. People experience greater happiness when they spend money on others compared to when they spend it on themselves.

There are ways to give beyond our money. There are three kinds of generosity: material giving, giving freedom from fear, and spiritual giving.  Start giving from where you are and realize that you are not meant to resolve all problems on your own. But do what you can.

When we practice a generosity of spirit, we are practicing all the pillars of joy. In generosity, there is a wider perspective in which we see our connection to all others. There is a humility that recognizes our place in the world and acknowledges that at another time we could be the one in need. There is a sense of humor and an ability to laugh at ourselves so that we do not take ourselves too seriously. There is an acceptance of life, in which we do not force life to be other than what it is. There is a forgiveness of others and a release of what might otherwise have been. There is a gratitude for all that we have been given. And, we are able to see others with a deep compassion and a desire to help those who are in need.

It was a Gloomy day, where is your value?

THE SCENE: Mid 40’s foggy, and a perfect gloomy day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Normal stuff but with odd numbers instead of even
THA-THANG:
90 second wall squat
80 freddie mercurie’s
70 lunges
60 mtn climbers
50 dips
40 Crunches
30 second handstand hold (balls to the wall)
20 Burpees

3 rounds of the following with CMU’s
25 bench press
20 curls
15 tri extensions

MARY:
10 min plank on your elbows
every time you break plank perform the following:
10 burpees
10 lunges
20 high knees
return to plank
repeat this routine for 10 minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A water bottle used and empty in the parking lot is worthless.  That same bottle at the grocery store (bought in bulk) may cost $0.50.  Bought at a restaurant, maybe $2.00.  At a convenience store, $3.00, the airport, $6.00, or at a sporting event, as much as $8.00.

That same bottle of water, depending on the setting has varying amounts of value.  If you are not feeling valued at work, in a relationship, in an organization, it may be time to change the setting and find your value.  we all have value, and we all have some control over our setting and maximizing our value.

Luke 12: 4-7
1 Timothy 4: 6-8

MOLESKIN:

ANNOUNCEMENTS:

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!!