F3 Knoxville

Tag: Drum Major

Children of God

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run half way around parking lot and Bernie Sanders the other half, Motivators starting with 7, 10 Mountain Climbers, 10 Tempo Merkins, 7 Cherry Pickers, 7 Windmills, Little of This and That.
THA-THANG:
Mosey to the roadway that head toward the Admin Bldg.  We will stop to do 20 Rocky Balboas and 20 American Hammers.

Mosey to the Stop Sign at the Northeastern Corner of the Admin Bldg.  We will be heading along the road that semi-circles around the Admin Bldg.  We will stop at each cone to do the exercises listed and then move to the next cone according to the directions given.  Here are the exercises at each cone.

  • Cone 1:  10 Burpees.  Bear Crawl to Cone 2.
  • Cone 2:  20 Hello Dollies (4 ct). Bernie Sanders to Cone 3.
  • Cone 3:  20 Diamond Merkins.  Sprint to Cone 4.
  • Cone 4:  Go down stairs by Bat Cave then head south and run up summit of Everest to roadway and Cone 5.
  • Cone 5:  50 Baby Crunches.  Karaoke Right to Cone 6.
  • Cone 6:  20 Bobby Hurleys.  Karaoke Left to Cone 7.
  • Cone 7:  20 Imperial Walkers (4 ct).  Sprint to Cone 8.
  • Cone 8:  20 Smurf Jacks, 20 Big Boy Sit-ups, 20 Merkins, 20 Squat Jumps, 20 Flutter Kicks (4 ct), 20 Shoulder Taps, 20 Iron Mikes, 20 Bicycle Kicks, Rinse and Repeat.

Run down Mt. Everest and back up again.

At incline at top of Mt. Everest we will do Sevens starting with One Star Jump on the roadway and Six Burpees where incline flattens.

Mosey to small parking lot below and south of Coliseum. We will do Doras with partners changing after one partner has run upstairs, south, and back down road to parking lot. The other partner does exercise. Each set of partners will do the following exercises as a team:

  • 100 Dead Bugs (4 ct)
  • 100 Imperial Walkers (4 ct)

Mosey to Coliseum.  We will run counterclockwise around the loop.  Starting at 6 o’clock we will do 20 Squats.  We will do 20 squats at 3 o’clock.  We will run up and down stairs of the Admin Bldg. at 12 o’clock.  We will do 20 squats at 9 o’clock.  We will stop at 6 o’clock where we started

Mosey to AO via the route past Haslam Rock.

MARY:
Absominals.
COUNT-OFF & NAME-O-RAMA
We had 12 men with no FNGs.  It was great to have Lebowski back with us.  We were also honored to have Sanctions visiting us from Franklin, TN.
CIRCLE OF TRUST/BOM:
My best friend growing up was a fellow named Neil Deutsch.  We were next door neighbors in Dallas, Texas when I was age 3.  I cried the day Neil and his family moved to Memphis, TN.  Neil and I had just finished 3rd grade.  But, we stayed in contact.  Sometimes I would go to Memphis to visit him and sometimes he would come to Dallas to visit me.  The two of us decided to go to the same University – Baylor University – after completing high school.  Neil decided to go even though he was Jewish.  Baylor actually was one of the less expensive universities in Texas that Neil could attend as an out of state resident as it had great alumni support which drew down tuition.  Neil has remained a best friend to me.  I was best man at his wedding and he was best man at mine.  Pele got to meet Neil when both of them attended the wedding of my son, Bennett (aka Puddle).

Going back to our preschool years, Neil and I did all kinds of things together.  I remember playing “guns” at his house with his Uncle Steve who was about ten years our elder.  Whoever was “it” went to hide in the house and also got to possess Neil’s toy machine gun that sounded awesome when you pulled the trigger.  The pursuers had to count and then come hunting.  They had the lesser guns but also were allowed to possess one hand grenade (the grenades were actually boxing gloves).  Uncle Steve made sure everyone played fairly.

On Saturday mornings Neil and I would sit in front of the TV set with our cowboy hats on and watch westerns. We filled his dad’s shot glasses with Red Kool Aid and called it “Red Eye”, slugging the shots down like true cowboys.  We might also go outside and climb fences.  One of our favorite places to climb was a fence between my house and another neighbor’s.  It was a high spot and Neil and I liked to see who could pee the furthest from the top of the fence.

Now best friends do fight when they are young boys and Neil and I had our fights. Since I was about ten months older and was taller by nature than Neil, I always won the fights . . . that is until we had our great great fight of Religion.

Like I said, Neil was Jewish.  I was Christian.  One fine day we were playing on the See-Saw in my back yard and started talking about religion.  I, as a Christian, claimed that Jesus was the Son of God.  Neil, being Jewish, and not being as familiar about the son of God business, claimed that Moses was the son of God.  Well, I flat out told him he was wrong and he flat out told me I was wrong.  The conversation got more heated while we went up and down on the See-Saw, which was on of those flat board like structures.  When I was down on the ground and Neil was high up in the air on the other side of the See-Saw, I, in my anger, decided to scoot off the seat of that See-Saw.  When I did, there was absolutely no weight to hold Neil up in the air.  He came crashing down with a great Kerbannnnggg!

That boy who had never beat me in a fight was mighty angry and if he were David he would have certainly slew Goliath.  He came running after me and grabbed after me by pulling on my shorts.  I fell to the ground with my shorts down and my buttocks exposed.  What did Neil do?  He bit my butt!! He bit hard!! I ran to the house crying and screaming, with Neil following me, in tears himself.

Imagine my mother, hearing both of these boys crying and telling her what happened.  And then this Christian woman was asked by each of us, “Who is the son of God?”  My mother looked at me and looked at Neil, each with teary eyes and questioning faces.  She paused and then put her arms around both of us.  Her answer to us?   “We are all the children of God.”

Gents, take comfort in that.  Isn’t it good to know that each of us, no matter what our backgrounds or beliefs are the Children of God?

MOLESKIN: 
Prayers for safe travel for Sanctions as he had on with his trip to North Carolina today.  Prayers for Dung Beetle who is in the process of looking for a new job.
ANNOUNCEMENTS:
Convergence at Shamrock on July 8.  Be on lookout for special Ruck opportunities that will be announced on Slack.

2 For Tuesday / End of Chapter 28

The Scene 

  • Asylum PM
  • 5:45pm – 6:30pm
  • Weather, etc
  • Pre-Ruck: 5:10pm

F3 Welcome + Disclaimer

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this evening 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

💪 Pre-Blast for Tonight 💪 

– 70s

– Sunny 

– Shield Lock ruck/walk: 5:10pm

– 2 For Tuesday 

– AGNB = All Gas No Brakes 

– IP, PF, + FP = Initial Push, Push Forward, Final Push 

– ISI 

SYITFG! 💪 

Welcome to THE last 2 For Tuesday of my 28th year of life. Tomorrow I turn 29, and I can’t think of a more perfect way to ring year 29 in than with a strong 2 For Tuesday.


Warm-o-Rama

[ IP = Initial Push ]

  • Rockette: 10×4
  • Motivator: 5
  • Cherry Picker: 10×4
  • Cherry Picker: OYO for 10 seconds
  • Rockette: 5
  • Motivator: 5
  • Cherry Picker: 5×4

The Thang 

(What went down during the workout)

(Mosey to the roundabout on the right of the Coliseum)

1 — Cone’n Around 

  • 3 cones @ the roundabout 
  • 3 cones @ the wall below
  • 3 rounds total
    • 2 cones per round / 1 up top + 1 below
    • Pick a cone you want to do at each location and crush it 
  • 25 reps / cone
  • Everything on a 1 count

(10 count or so)

2 — Cone’n Around Part II – 2 For Tuesday

  • Same thing as the 1st round – but all Xs are 25 reps on a 4 count / 50 reps total

(10 count or so)

(Mosey to the bottom of the wall, where the 3 cones below are)

[ PF = Push Forward ]

3 — Up and Over 

  • 3 lanes, each with 2 cones (exercises), at the bottom of a wall, all the way up to the top to the Coliseum roundabout
  • Complete one workout at the bottom of the wall
  • Scale the wall
  • Complete the 2nd workout
  • Run up the hill to the top, then back around down the stairs to the bottom
  • Complete all 3 lanes
  • 50 reps (1 count) each exercise

(10 count or so)

4 — Up and Over Part II – 2 For Tuesday

(Mosey to the Admin Building stairs)

[ Fp = Final Push ]

  • Core 4
    • American Hammer: 25
    • LBC: 25
    • Penguin: 25
    • Dead Bug: 25
  • BTTW to the 🇺🇸)

Mary 

(Insert information about any additional post-Thang work)

  • SWS for the last 60 seconds

COT (Circle of Trust)

Count Off

  • 13

Name o Rama

  • Pele, Title9, Glamper, OnStar, Pusher, Duggar, Squirtle, Abacus, Scrubs, Sparkler, Tenderfoot, Drum Major, Steam

Word 

  • “I don’t feel brave right now”
  • “That doesn’t mean you aren’t brave”
    • From a show my wife and I watch on Netflix called SWAT

Hear some things I’ve said, either verbally or mentally, over the past year, that go along with this. 

  • I don’t know if can do this
    • That doesn’t mean I can’t do this 
  • I don’t feel like I have what it takes 
    • That doesn’t mean I don’t have what it takes 
  • I don’t feel good enough 
    • That doesn’t mean I’m not good enough 
  • I don’t feel like I’m leading or serving well 
    • That doesn’t mean I’m not leading or serving well 

So I encourage you to think about the statements you say to yourself, either out loud or in the deepest parts of mind, and flip the script. 

Just because you feel a certain way, doesn’t mean you are a certain way. 

Feelings don’t always reflect reality. 

Miracles

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with 7, 10 Mountain Climbers, 7 Windmills, 7 Rockettes, 7 Twistees, 7 Little Baby Arm Circles Forward and Backward, Little of This and That.
THA-THANG:
Mosey to dirt path south of the Admin Bldg Road and then go to the Cul de Sac at the southeastern corner of the Admin Bldg.  We will do 20 American Hammers.

Mosey to the Coliseum. Then mosey downhill downhill to the main park roadway.  Stop at the top of each of the three hills on the way down to do 4 burpees.

Mosey to the Caribbean Parking Lot.  We will run East on the South side of the parking lot stopping at the 2nd and 4th island to to the first of the listed exercises below.  We will then Bernie back on the West side of the parking lot stopping at the 2nd and 4th island to do the second exercise listed below.  We will repeat the above pattern with the 3rd through 6th listed exercises.  Here are the exercises:

  • Bear Crawl 10 Lengths
  • Backwards Lunge 10 Lengths
  • Standing Broad Jump 5 times
  • 20 Baby Crunches
  • Lunge Forward 10 Lengths
  • Backward Standing Broad Jump 5 times

Mosey back toward the roadway.  Next, we will run the Pickett’s Charge up to the Coliseum.

Mosey to the small parking lot down the stairs and to the south of the Coliseum.  In the parking lot we will do the first of the listed exercises below. We will then run up the parking lot, up toward the cul-de-sac, then toward the stairs that go back to the parking lot.  Those getting to the stairs first will sweep everyone back to the starting point.  We will then do the 2nd exercise but go the opposite direction with the rabbits sweeping us back when they reach the upper part of the parking lot.  We will repeat the above pattern for the 3rd and 4th exercises.  Here are the exercises:

  • 15 Imperial Walkers
  • 15 4 ct. Flutter Kicks
  • 10 Hand Release Merkins
  • 10 Shoulder Taps (both shoulders = 1)

Mosey to the steps of the Admin Bldg.  We will do 20 4 ct Calve Raises.

Mosey to the AO

MARY:
Abdominals
COUNT-OFF & NAME-O-RAMA
16 men, no FNGs.
CIRCLE OF TRUST/BOM:

Miracles

If only you believe like I believe baby in miracles – we’d get by.  – Jefferson Starship.

Surely the lord is in this place and I did not know it.  Jacob speaking in Genesis 28:16

Many of you may have heard of Salmon Rushdie’s book, The Satanic Verses.  It is a famous book because after it was published, in 1989 the country of Iran’s late Supreme Leader, Ayatollah Ruhollah Khomeini, issued a fatwa against Rushdie, proclaiming that the novel was blasphemous to Islam and calling for his death.  Rushdie has received protection in both Great Britain and the United States since that fatwa.

I have read the book and it really is a great book.  I don’t think Rushdie meant it to be a blasphemy of Islam although he does make some criticisms of Islam writings.

I bring the book up because there is an amazing passage in it where humans fall from a hijacked Jumbo Airliner to the earth below.  By miracle, two of the passengers survive.  One of those is the main character in the novel.  He knows it is a miracle.  After all, how could a person survive such a fall?  Yet, over time, he forgets the miracle.

How often do we do the same in our own lives?  We have a miraculous experience, so thankful at the time for what we have experienced . . . and yet, over the years, we forget about it.

I personally need to hang on to those miracles, pin them to my chest.  I know that miracles have happened in my past that I have simply forgotten.  I do remember some.  One example:  I didn’t think it would be possible for me to get into a doctoral psychology program after I had spent years studying law and floundering in that profession.  It would take too much time and money and it would be crazy to make such a change in careers.  On a day when I was ready to quit the law practice my boss convinced me to take undergrad courses in psychology and, afterwards, apply to doctoral psychology programs.  I did so but didn’t get into the program in Dallas I was hoping for.  Instead, I was accepted by a program in Aggieland – Texas A&M.  Through loans, stipends, and very cheap housing, I was able to get my doctorate.  What I had only dreamed of actually happened.  And, another miracle:  I met this woman from Kentucky who just happened to apply there as well – that woman became my wife.

I never want to forget that miracle.  I still thank God for it.  There are others I remember but some that I unfortunately have forgotten.

What miracles have happened to you in your lives?  Are there places where God is working in your life but, like Jacob, you don’t know it?  Search for the miracles that God has presented to you.  Write them down and remember them.  Finally, wait for more miracles to occur.  They will happen. God remains with you and will continue to perform them for you.

MOLESKIN:
Prayers for On Star regarding his citizenship status.  Prayers for those impacted by the fires and smoke from coming from Canada, including the wildlife impacted.
ANNOUNCEMENTS:
This Saturday we will gather at 9 am to help work on and beautify the Asylum. On Saturday, June 17 we will have a F3/Fia team for the KARM Dragon Boat Race. Through the following 1 1/2 weeks, F6 and the Tennessee Valley Players will be performing Beauty and the Best at the Auditorium of Catholic High School.  The website for tickets is posted on Slack.  Our own F6 will be in the performance.

Tossin’ the frisbee and keeping our heads up

THE SCENE: Beatiful afternoon, in the 60s
F3 WELCOME & DISCLAIMER

Standard disclaimer with no FNGs
WARM-O-RAMA:

SSH IC – 25
Windmills – 9 IC
Baby Arm Circle – thumps up – 9 4ct IC
Baby Arm Circle – thumps down  – 9 4ct IC
Cherry Pickers – 4ct IC – 9
Grady Corns – IC 20
5 Merkins OYO

THA-THANG:

Mosey to Rock Pile
Divide into 2 teams, Team one throws frisbee as close tocone as possible – if not within ~ 6 feet, run to cone and do 4 burpees.  No burpees if close to cone. The other team does squats while waiting. Team 2 gives it a try
Grab a rock- 25 Curls, 25 press, 25 rows R and Repeat
Mosey to Near Everest
Repeat frisbee challenge.  Double and triple burpee challenges given and accepted. (Team 1 lost both challenges)
Mosey to base of everest: 3 sets of exercise, Merkins, Hello Dolly, Plank Jacks.  With each set, do exercise 5 Ct, run to stump, run back, do 10 CT, run to stump, 25 CT, run to stump.  Go to next exercise
Throw frisbee up everest, alternating running and walking to the frisbee after each throw
Mosey to front of Admin bldg.  3 sets of exercise, star jump, Imp Walkers, Hand release Merkins, 5 at top, run 1/4 around loop, 10 reps, run to halfway piont, 15 reps, run back to admin, go to next exercise.  Team 1 goes CCW, Team 2 goes CW
Mosey back to AO
5 Merkins OYO

MARY:
none
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Keep you head up. Keep you head up physically and mentally. Keep your head out of  your phone when walking – look around. Many people are injured just walking while looking at their phone, sometimes walking in front of traffic. Keep you head up while driving. Distracted driving has killed over 3200 people in the US in 2021. Set a good example for your children. 5 seconds texting at 55 mph is the equivelent of eyes off road for one football field length.  I onces rear ended (lightly) someone while looking at my phone (turned out to be an off duty cop). Mentally keep your head up. We’re going to make mistakes, its a part of learning. Keep your head up when you fail, learn from it and move on. You are not learning if you are not making mistakes. Do not get to a point where you are afraid to take on risks and get out of your comfort zone, you will not grow.  A true HIM is constantly learning and getting out of his comfort zone.

MOLESKIN:
Pray for the students taking the T-caps, for Swimmies’ mom and for Pusher’s son
ANNOUNCEMENTS:
Friday lunch at CAVA, May 29 HHOCR

April Metric Q – Asylum PM

Asylum PM Q — April Metric Workout

5:45pm – 6:30pm

  • Pre-ruck at 5pm

[ The Scene ] 

  • 72
  • Sunny 

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

[ Warm o Rama ] 

  • OYO as the April Metric Workout is introduced 

[ The Thang ] 

Scene

  • 4 evenly spaced cones or lines ~10 yards/30 feet apart

The Workout

Part 1: RUN

  • 10 minute timer
  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.

— 1 minute rest —

Part 2: AMRAP

  • 3×2 minutes timer
  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
    • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
    • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)

— 3 MINUTES REST AND RECORD 1st ROUND # OF REPS —

— Now…REPEAT the full routine – starting over with your rep count —

— Submit four scores —

  • Round 1 run reps
  • Round 1 AMRAP reps
  • Round 2 run reps
  • Round 2 AMRAP reps

— Enter your times and reps on the Google form (link in the 1st F channel) —
— Total time to complete: 45 minutes (the full time: 5:45pm – 6:30pm)

  • 5 minutes of instruction/intro
  • 40 minutes to complete the workout

[ Mary ] 

OYO stretching

[ COT ]

  • # off – 14
  • Name o Rama 
  • FNGs
  • Word

Spoiler in Slack: You drown not by falling into the river, but by staying submerged in it. — Paulo Coelho

  • Heard this in the movie Extraction on Netflix

An F3 mantra we use a lot: No man left behind, but no man left the same.

I’ve been submerged before — I’m willing to bet many of us have felt that same way before. 

The reality is this – at some point in time, we’re all going to “fall in the river.” It’s just part of life. We all have stuff that is in our lives. But God has more for you. 

It’s okay to fall into the river, but it’s not okay to stay submerged in it. 

And if we believe that God has more for us than our current circumstance in life, we should believe this about others as well, which brings me to “No man left behind, no man left the same.” That if we believe God has more for them – we must truly live out not leaving a man behind, and refusing to leave men in the condition in which we first found them. Or, the condition they are in when they show up to F3. 

This is what Jesus did – he didn’t want to leave anyone behind, and refused to leave someone in the same condition he found them in. Just look at all of his miracles in the gospels. And even in his final moments of life, when he finds one of the other criminals on a cross next to him, who rightfully should be there by the way, he refuses to leave him in the same condition.