F3 Knoxville

Tag: Doubtfire

Hills of Pain

2THE 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

Thank You Frederick Buechner

THE SCENE: Partly cloudy, temp about 70 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with seven, 5 Burpees, 10 Cherry Pickers, 4 Burpees, 10 Rockettes, 3 Burpees, 10 Tempo Merkins, 10 Burpees (thanks to wisecracks about the Q!), 10 Windmills, 1 Burpee, Little of This and That
THA-THANG:
Split into teams of two men each.  Mosey to the shady parking lot across the street from the AO to get bricks out my vehicle. Each team of two gets one set of bricks (two bricks per team).  We will then mosey back to the AO parking lot and go to the curb on the east end of the parking lot.  We will do Doras.  While one partner runs to the opposite curb and does 10 Rocky Balboas (both legs = 1), the other partner works on the exercises with the bricks.  Partners switch off after the running partner comes back.  These are the exercises that the team of partners completes with the bricks:

  • 100 Overhead Presses
  • 100 Wings Down
  • 100 Curls
  • 100 Wings Out
  • 100 Triceps
  • 100 Wings Up
  • 100 Rows
  • 100 Punches (where punches from both hands = 1)
  • 40 Mini Man-makers

Mosey to end of parking lot with the nice bathrooms.  We will do 20 American Hammers.

Mosey to the Lily Pad parking lot.  There will be four cones spread out in a very large rectangle around the parking lot.  We will be going around the parking lot to each of the cones three different times.  We will Bernie Sanders when going either east or west and will run when going north or south.  The exercise will be displayed near the cones.  We will do the first exercises the first time around the parking lot, etc.  Here are the exercises performed at each cone:

  • Cone 1:  20 Squat Jumps, 20 Merkins, 20 Dead Bugs (4 count)
  • Cone 2:  20 Iron Mikes (both legs = 1), 20 Carolina Dry Docks, 20 Hello Dollies (4 count).
  • Cone 3:  20 Smurf Jacks, 20 Diamond Merkins, 20 Flutter Kicks (4 count).
  • Cone 4:  20 Star Jumps, 20 Shoulder Taps, 20 Freddie Mercury’s (4 count)

Mosey to the parking lot with the nice bathrooms.  We will do 20 more American Hammers.  Then Butt Kick run halfway across the parking lot and High Knees run the other half to the curb.

Mosey to the playground.  We will do three sets of 10 Bench Jumps

Mosey to AO.

MARY:
Abdominals

COUNT-OFF & NAME-O–RAMA
18 men with one FNG, Bob Fautnouh (sp?) whom we dubbed “Beignet.”  We were also honored to have three visitors from other AOs:  Gipper from Omaha, Graham Cracker from Florida, and Rogue from Davidson.  Graham Cracker and Rogue have moved to Knoxville so we definitely hope to see them again soon.
CIRCLE OF TRUST/BOM:

One of America’s greatest theologians died this week.  Frederick Buechner died on Monday, August 15.  He was 96.  Buechner was an ordained Presbyterian minister, essayist, novelist, poet, and autobiographer.  He was the author of 39 published books.  His writings have had a profound influence on many, including me.  One of my favorite novels by him was Brendan, but he wrote many others that were highly acclaimed.  He was a finalist for the Pulitzer Prize and National Book Award.
I am going to give you just a few quotes from his writings.
For those of you who have pondered on your vocation in life, Buechner wrote, “The place God calls you to is the place where your deep gladness and the world’s deep hunger meet.”
For those of you who have ever struggled with the idea of the existence of God, Buechner wrote, “It is as impossible for man to demonstrate the existence of God as it would be for even Sherlock Holmes to demonstrate the existence of Arthur Conan Doyle.”
Some of my favorite lines from Buechner are the following from his book, The Faces of Jesus.
“If the world is sane, then Jesus is mad as a hatter and the Last Supper is the Mad Tea Party. The world says, Mind your own business, and Jesus says, There is no such thing as your own business. The world says, Follow the wisest course and be a success, and Jesus says, Follow me and be crucified. The world says, Drive carefully—the life you save may be your own—and Jesus says, Whoever would save his life will lose it, and whoever loses his life for my sake will find it. The world says, Law and order, and Jesus says, Love. The world says, Get, and Jesus says, Give. In terms of the world’s sanity, Jesus is crazy as a coot, and anybody who thinks we can follow him without being a little crazy too is laboring less under a cross than under a delusion.”
My last lines from Buechner are ones that are certainly true for me. He said, “When you remember me, it means you have carried something of who I am with you, that I have left some mark of who I am on who you are.  It means that you can summon me back to your mind even though countless years and miles may stand between us.  It means that if we meet again, you will know me.  It means that even if I die, you can still see my face and hear my voice and speak to me in your heart.”
Frederick Buechner, speaking from my heart, I remember you and I say “thank you.”

 MOLESKIN:

Prayers for Cheatsheet’s daughter, Willow, who was recently baptized and who also recently joined a volleyball team.  Prayers for the father-daughter relationship.  Prayers for Gipper as he heads back to Omaha tomorrow.  We are thankful he visited us.
ANNOUNCEMENTS:
Mt. Everest Run on September 10.  2nd F Picnic on Sunday, September 11.

chocolate chip

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
88 ℉ 96 ℉ 63% 5.6 mi/h SSW

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

WARM-O-RAMA:

Stretching with Cherry Pickers, Willie Mays, Neck Rolls.  10 Imperial Walkers.  Mountain Climbers.

THA-THANG:

On my phone is an app. Tiny Decisions. It is a spinning wheel that randomly selects an exercise and a rep count.

Mostly just run from shaded area to shaded area. Then spin the wheel and do what it says.

We did move along the walking path and do 2 burpees at each lamp post.
We did 11’s at one point that included Merkins and Squats.
And at the top of Cardiac, we used 5 lamp posts to do LBCs. Starting at 5 increasing by 5 at each post. (25 at last post.)

Then
We saw a little silhouetto of a man
Scaramouche, Scaramouche, will you do the Fandango?
Thunderbolt and lightning very, very frightening me
(Galileo) Galileo
(Galileo) Galileo
Galileo Figaro
Magnifico-o-o-o-o

So we headed back to the flag.

MARY:
Storm moved away so we did some Mary based on the spinning wheel.
COUNT-OFF & NAME-O-RAMA
14 Cookie Lovers.
CIRCLE OF TRUST/BOM:

Ode to Chocolate Chip Cookies

Patted into sticky spheres of tender delight and spotted with chocolate chips.
I watch carefully as they melt into the dough.
The smell of overpowering joy wafdes throughout my tickled
nostrils, and having to wait another second for them to cool
is anything but bearable.

All I can think as they rest on a plate before me is,
“They’re mine, ALL MINE!”
I grab one and let it explore my impatient
taste buds as it travels down the dark tunnel
and into a tomb of pure happiness.

Like a mother to a child, I hold you tight
(Into my stomach, that is). How can something
so small cause so much explosive
excitement to travel through my veins?
Chocolate chip cookies are little bites of heaven.

 

So, Today (August 4th) is National Chocolate Chip Cookie Day.

  • Ruth Graves accidentally creates the first-ever chocolate chip cookie. She’s working at an Inn in Massachusetts called Toll House.  Cookie creation created the Toll House Company
  • She sold her recipe to Nestle for a lifetime supply of cookies.
  • 1963 Chips Ahoy debuts
  • 1991 Ben and Jerry’s releases Chocolate Chip Cookie Dough ice cream.
  • 1997 Chocolate Chip Cookie is named official cookie of Massachusetts.

Other Facts

  1. It Was First Called The Chocolate Crunch Cookie
  2. Chocolate chips never melt because they have less cocoa butter than chocolate bars.
  3. The Chocolate Chip Cookie is America’s most popular cookie.
  4. The first chocolate chip cookie was the size of a quarter.
  5. A person eats around 35,000 cookies during their lifetime.
  6. There are 7 billion Chocolate Chip Cookies eaten in the United States every year, with about 50% of those homemade cookies.

COOKIES ARE GOOD FOR THE SOUL

Seriously, is there anyone out there who doesn’t love cookies?

There are so many options and varieties. One of the absolute best things about cookies is the sheer variety.

They’re perfect for on the go. Have you ever tried to take a piece of cake home from a restaurant or pack an ice cream cone in your lunch? It’s not so easy.

Their designs will make you smile  Cookies come in all shapes, sizes, patterns, and colors.

They will help you make friends

There’s nothing better than a warm cookie right out of the oven

You can feel like you’re eating something healthy (sometimes)

Cookies and milk will remind you of your childhood

 

Cookies – and specifically for me, Chocolate Chip Cookies represent life as a kid and the fun times I had specifically with my mom and dad.  Eating them with my dad.  And then baking and then eating with my mom.  The cookie jar is quite important piece of equipment in my parents kitchen.  As the poem above says, they are a little bites of heaven.  As you go through your day, embrace those ‘little bites of heaven’.  Whether in a chocolate chip cookie or what ever.

Welcome FNG – Steve-O

MOLESKIN:
For Andrew and his battles to find a better path.  And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

August 6th workday 7AM – Cerebral Palsy Center.

Thankful for Friends Like You

THE SCENE: Cloudy, muggy, low 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Imperial Walkers, 10 Plank Jacks, 10 Twisties, 10 Rockettes, 7 Little Baby Arm Circles and 3 Pterodactyls forwards and backwards, Little of This and That
THA-THANG:
Mosey to shaded parking lot that is across the street from the parking lot to entry of ball fields.  We will go around the parking lot counterclockwise stopping at each corner to do exercise then move to next corner in the following fashion:

  • Corner 1:  20 Carolina Dry Docks, Bear Crawl to Corner 2
  • Corner 2:  20 Merkins, Bernie Sanders to Corner 3
  • Corner 3:  10 Gas Pumps, Lunge to Corner 4
  • Corner 4:  10 Shoulder Taps (both shoulders = 1), Sprint to Corner 1
  • Rinse and Repeat

Mosey to Pavilion.  We will do 20 step ups on benches of picnic tables where both legs = 1

Mosey to bottom of Cardiac.  We will run up cardiac stopping along the follow areas to do the listed exercises:

  • Curve 1:  20 American Hammers
  • Curve 2:  20 Hello Dollies
  • Curve 3:  20 Decline Merkins
  • Curve 4:  20 Bench Dips

Mosey to parking lot by entry of ball fields.  We will go around the parking lot counterclockwise stopping at each corner to do the following exercises and them moving to the next corner in the listed manner:

  • Corner 1:  20 Squat Jumps, Sprint to Corner 2
  • Corner 2:  20 Squats, Bernie to Corner 3
  • Corner 3:  20 Big Boy Sit-ups, Sprint to Corner 4
  • Corner 4:  20 Iron Mikes (both legs = 1), Bernie to Corner 1
  • Rinse and Repeat.

Mosey to bottom of Mini-Cardiac.  We will Bernie Sanders to park sign, then sprint to top.

Mosey on trail going along the roadway, then turn south toward the stop sign at the northeastern corner of the admin bldg.  We will do 20 Flutter Kicks.

Next, we will sprint to start of rail by road, lunge along rail, then sprint along road until it is close to the Bat House.

Next, we will run at own pace to big tree by road that is north of the bat house then run back and go down the steps by the bat house then run back up to AO.

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
20 men, no FNGs
CIRCLE OF TRUST/BOM:
Thank You Friends

Thessalonians 5:11:  Therefore encourage one another and build one another up, just as you are doing.

Gents, I am so lucky to have brothers like you who encourage me.  When my wife went through treatment for breast cancer right when Covid-19 first hit, you guys were constantly giving my words of encouragement, offering to bring me food, and sending messages to me.  When I had my hip replacement surgery last year, you guys were encouraging me again.  Now, I will be having total shoulder replacement surgery this Thursday.  I know some of you guys have already been praying for me.  It is so good to have strong men, brothers, like you who are keeping my six.  I am going to miss the F3 workouts for the next three months.  Of course, I will be jabbering on Slack as soon as I am out of treatment.  I will be coming to Asylum PM “board meetings” as soon as I am able.  And, when I am able to walk or ride a bike, I will be meandering around the Asylum while you guys are working out.  Praise the Lord for brothers like you.  Thank you God, for the boost in my life that my F3 brothers continually give me.
MOLESKIN:
Prayers for Crispr’s friend, for Pop-a-Top’s friend’s mother, for Abacus’ mom, for Lilydipper’s surgery, and for the upcoming F6 Dad and Child campout.
ANNOUNCEMENTS:
Dad and Child Campout coming soon.

I Am Mine

THE SCENE: Cool.  If you call 90 degrees cool, which, given recent temps, it actually kind of felt like.  Sunny. Nice puffy clouds.  Slight breeze.
F3 WELCOME & DISCLAIMER

Done.
WARM-O-RAMA:

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

– 10 Cherry Pickers (4-ct), in cadence

– 20 Moroccan Nightclubs

– Michael Phelps

– 10 Plank Jacks (4-ct), in Cadence

THA-THANG:

Mosey to Stop Sign to northeast of admin building.  Do 30 seconds of the following 4 exercises (AMRAP).  Rinse and Repeat.

  1. Froggie Jumps
  2. Rocky Balboas
  3. Bobby Hurleys
  4. Smurf Jacks

Mosey to grassy hill area by side of Everest.  Battle buddy up.  Do 5/10/15s:

  • PARTNER 1 RUNS to top of hill does 5x two exercises, runs back while PARTNER 2 does a slow mosey back and forth in the “bull pen”. Switch. Rinse and repeat two more times, increasing the reps to 10x and 15x.  (* = exercise is a 2-count)
    • Round 1 Exercises: PLANK JACKS AND SHOULDER TAPS *
    • Round 2 Exercises: FLUTTER KICKS* AND BOX CUTTERS

Mosey to Everest.  RUN UP EVEREST to base of Summit

Do 30 seconds of the following 4 exercises.  Rinse and Repeat.

  1. Bottle Openers
  2. Pickle Pounders
  3. Mountain Climbers
  4. Shoulder Taps (changed to Merkins on the second round due to PAX complaints about repeating an exercise)

AYG with Battle Buddy up the Summit, in pairs, cheering on the next pair when we get to the top.  Mosey to AO

MARY:

  1. Crunchy Frogs x10, 4 ct IC (Man, these are hard!)
  2. E2K x 20 4 ct IC left
  3. E2K x20 4 ct IC right

COUNT-OFF & NAME-O-RAMA
18 Strong
CIRCLE OF TRUST/BOM:

There’s a line from a Pearl Jam song that I love.  The song is called “I Am Mine”, and the line that has been sticking in my head recently is:

“I know I was born and I know that I’ll die.  The in between is mine.”

The song was written by Eddie Vedder after the tragedy at the Roskilde festival in Denmark, where several members in the audience were trampled and killed at a Pearl Jam concert in 2000.  The song has an existential feel to it, and what I appreciate about the lyric I mentioned is that 1.) it acknowledges that we only have a finite amount of time on this earth, and 2) it issues almost a challenge to oneself to make the most of this beautiful gift of life we’ve been given.  Even the title of the song, I AM MINE, declares that the narrator is taking ownership and responsibility for that time in between birth and death.  It’s almost defiant.  I can choose what to do with it.  The in between is mine.

The problem is… we don’t know how long we have to make it ours.  We don’t know exactly how long we have to fully craft the tapestry of our lives.  I had a sudden reminder of that last week with my car accident.  If just one safety feature in my car had failed, I might very well be dead.

Have I lived my life to its fullest?  Have I told those I love how much they mean to me?  Have I made peace with my enemies?  Have I taken that trip that I’ve always wanted to take?  Have I served others enough to have made a difference? Have I fully committed to my Faith and my God?  Fellows, the end to our beautiful gift can come at any moment.  The “in between” is yours.  Use it well.

MOLESKIN:
Prayers for an 8 year old boy who lost his mother in a car accident, and is also paralyzed from it.  Prayers to Jan, Lilydipper’s wife, who was one of the first to talk to the boy following the crash.
ANNOUNCEMENTS:
F3 Work Day Aug 6!