F3 Knoxville

Tag: Drum Major

2 For Tuesday w/Steam

F3 Q: 6.28.22

5:45pm – 6:30pm

Asylum PM

[ The Scene ]

  • High 80s
  • Sunny
  • Character-building weather

[ 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 belief
    • 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?
  • Happy 2 For Tuesday!

[ Warm o Rama ]

  • Merkin: 10×4
    • Run to the sandbox and back
  • Merkin: 10×4
    • Run to the sandbox and back
  • Imperial Walker: 10×4
    • Run down the stairs and back
  • Imperial Walker: 10×4
    • Run down the stairs and back
  • Rockette: 10×4
    • Run to the sandbox and back
  • Rockette: 10×4
    • Run to the sandbox and back
  • SSH: 10×4
    • Run down the stairs and back
  • SSH: 10×4
    • Run down the stairs and back

[ The Thang ]

[1] Tower of Power

  • 4 levels
  • L1 (Top) — 20 reps on a 1 count
    • Merkins
  • L2 — 20 reps on a 1 count
    • Squats
  • L3 — 20 reps on a 4 count
    • Flutter Kicks
  • L4 (Bottom) — 20 reps on a 4 count
    • Imperial Walkers
  • After you get done with a level, run to the top, and then to your next level
    • Done with L1, run to the top and then back down to L2 instead of to the bottom
  • Once you finish L5: Hold up top and knock out LLBCs

[2] 2 For Tuesday — run it back, but this time, all together, and top down, rather than down to the top

(Mosey to the top of the Coliseum with the flag)

Plant Flag. 60 seconds of plank and starting out at the sunset, releasing stress and anger.

Run to the bottom of the coliseum and execute the core 4

  • LBCs
  • LLBCs
  • Cockroaches
  • American Hammers

Run to the top of the coliseum and execute the core 4 again.

Run back to the AO

[ Mary ]

SWS

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

Week 26 of the 2022 — The Halfway Point

We’ve been through 26 weeks of 2022 now. And it’s to be expected that before a new year, there’s vision-casting, goal-planning, organizing timelines and objectives and KPIs and such. Some people might call these resolutions. But why wait for another 5 months or so to do that? You have 6 months left in this year. How are you going to steward them?

And so I was thinking about some of the big things in my life that have already happened this year, and what to look forward to for the rest of the year. Some of them you all have seen and some of them you have not.

Big things:

  • Updated, re-vamped and handed off Beyond the COT, the F3 Knoxville podcast to Blindside in January
  • Proposed and got engaged in February
  • Re-launched a men’s ministry called The Good FIght
  • Changed jobs in March to a far better role
  • Planned a wedding from March to May
  • Left our home church and re-located to Fellowship

These are very visible things, and if you’ve been coming to F3 or follow me on social media you’ve probably had a front row seat. But here are some things you probably haven’t had a front row seat to in my life for the past 26 weeks.

  • Crippling anxiety
  • Depression
  • Addiction (overeating, pornography)
  • We left a church back in March and it was the hardest thing I’ve done so far this year
  • Financial distress

Whatever you have done and experienced the first part of this year, don’t let it control your outlook on the last half of the year.

Stay strong, keep the faith, fight the good fight, and reach out if you need help.

God’s Identity Papers

THE SCENE: 70s, clear but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 5 Burpees, 10 Mountain Climbers, 4 Burpees, 10 Twisties, 3 Burpees, 10 Windmills, 2 Burpees, 10 Tempo Merkins, 1 Burpee, Stretches
THA-THANG:
Mosey to parking lot close to the Brolympics Field.  Turn around about 1/3 of the way along the parking lot and Bernie Sanders to the curb. Mosey to the flat fields where we hold the Brolympics. There will be 8 cones set in a perpendicular line.  In single file we will serpentine between those 8 cones.  Then sprint to 2 cones set parallel to each other.  Do a broad jump at the imaginary line between those two cones.  Then bear crawl to the last cone.  Rinse and repeat two more times.

Run up to the Coliseum, stopping at the top of each hill to do 3 Burpees.

In the courtyard od the Coliseum we will do 20 American Hammers ans 20 Hello Dollies.

Next, we will run counterclockwise around the loop that goes by the Admin Bldg.  We will stop at each quarter to do the following exercises:

  • 1st quarter:  20 Diamond Merkins
  • 2nd quarter:  20 Calve Raises on Steps of Admin Bldg.
  • 3rd quarter:  20 Wide Merkins
  • 4th quarter:  20 Decline Merkins off benches in Coliseum Courtyard.
  • Rinse and repeat.

Mosey to bat cave.  We will run in a counterclockwise route stopping to do the following exercises at the following locations:

  • 20 Star Jumps at Bat Cave
  • 20 Carolina Drydocks at bottom of stairs.
  • 20 Incline Merkins on final summit od Mt. Everest.
  • 10 Dive Bombers at tip of summit.
  • Rinse and Repeat.

We will do 20 4 ct Baby Crunches.

Mosey to Rock Pile just below Coliseum.  Each man picks up a large rock.  Mosey with rock above head to next rock pile.  We will then do the following exercises with the rocks:

  • 20 Curls
  • 20 Overhead Presses
  • 20 Rows
  • 20 Chest Out Pushes

Mosey back to other rock pile and relace rocks

Mosey to nearest cone on Brolympics field.  We will Bear Crawl to parallel cones, then do a standing broad jump, then lunge to the next cone, then serpentine sprint between the last 8 cones.  Rinse and repeat.

Mosey to parking lot bt the Brolympics field.  We will sprint halfway down parking lot then Bernie Sanders to curb.  We will do the same thing back.  Then, mosey to AO.

We will do 20 Side Straddle Hops, then Bernie Sanders the length of the parking lot and sprint back.

 

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
13 men and one fine dog.
CIRCLE OF TRUST/BOM:

God’s Identity Papers
With the war in Ukraine, with the long list of public shootings occurring over the past two months, including those in Buffalo, New York and Uvalde, Texas, with the inflation we are coping with in 2022, with the continuing Covid numbers that faded but now seem to be rising again, it is easy to lose sight of God.  We worry about the state of the world and continue to hear from news pundits and politicians about what should be done or, even more often, what isn’t being done.  God, where are you in this process?
Maybe this is a time when we should slow down . . . in order to allow our senses to hear God, to see Him, to feel Him, to taste and discover Him.  Where is He?
Let me read you a poem that my pastor, Shaun Slate told our congregation about.
I Wake Close To Morning by Mary Oliver
Why do people keep asking to see
God’s identity papers
when the darkness opening into morning
is more than enough?
Certainly any god might turn away in disgust.
Think of Sheba approaching
the kingdom of Solomon.
Do you think she had to ask,
“Is this the place?”

I am often guilty of failing to see God when the evidence is there before my very eyes.  The world spins in the same pattern daily, the days of the year remain the same, each season returns, the stars gaze at us from the sky, the birds in the air, the animals of the earth, the mountainous majesty, the waves of the ocean, all speak of the majesty of God.  Is it harder to believe when we see wars and shootings?  Maybe so.  But remember when Christ came to Earth over 2000 years ago?  What was the state of the world then?  Wasn’t their war and bloodshed then?  The Romans ruled much of Europe, the Middle East and parts of Asia through a bloody and deadly war campaign.  The Romans were often vicious, using people as slaves, hanging people on crosses in public areas to remind people to fear the Roman Empire or else.  And Christ, the one who Christians like me believe is the loving representation of God, was hung by those very Romans on a cross for all to witness.  It was hard for Christ’s disciples to believe.  But Christ showed Himself to them.

Where is God in these uneasy times we face?  Allow God to show Himself to you.  His identity papers are all around us.  Let us open our eyes and see.

MOLESKIN:
Prayers for all those impacted by the war in Ukraine and by the recent shootings in the United States.  Prayers for Steam’s safe travels to Kentucky next week and for all our brothers who are traveling.
ANNOUNCEMENTS:
F6 and Del Monte are performing in the musical, Something Rotten at the UT theatre.  F3 Knoxville has a convergence at Juco on July 2.

Continue reading

Soaking up the Sun

THE SCENE: As Buster Poindexter would say, HOT HOT HOT! Mid 90s and humid
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

– 20 SSH (4ct, IC)

– 20 Moroccan Nightclubs (4 ct, IC)

– 10 Windmills (4 ct, IC)

– 10 BAC Forward/Backward

– Leg stretches

THA-THANG:

MOSEY to northwest corner of Circle Drive.  20 ROCKY BALBOAS

MOSEY to STATIONS at Base of Everest Summit.

FOUR STATIONS, THREE ROUNDS:  Start at any station, finish it, RUN A LAP PLUS ONE STATION and do the next one (like a Kraken).  

STATION 2 (Base of Summit):

ROUND 1: Ab Blaster!

  • 20x American Hammers, LBCs, Flutter Kicks (all 4-count)

ROUND 2: Arm Blaster!

  • 20x Hand-release Merkins, Carolina Dry Docks, Shoulder taps (2-count)

ROUND 3: Leg Blaster!

  • AIKEN LEGS!
    • 20 Squats
    • 20 Lunges (2-count)
    • 20 Squat Jumps
    • 20 Side-Straddle hops left foot forward
    • 20 Side-Straddle hops right foot forward

 

STATION 3 (Benches)

ROUND 1:

  • 20 Bench Dips, 20 Merkins (in grass)

ROUND 2:

  • 20 Bench Dips, 20 Diamond Merkins (in grass)

ROUND 3:

  • 20 Bench Dips, 20 Ranger Merkins (hands out wide)

 

STATION 4 (Grassy Slope)

ROUND 1:

  • 7s: Plank Jacks and Mountain Climbers

ROUND 2:

  • 7s: Big Boy Sit-ups and Box Cutters

ROUND 3:

  • 7s: Seal Claps and Raise the Roof (4-count on both)

Note, we only made it to about Round 1.5.
MARY:
Leg lifts/holds, Hello Dollies, Stretches
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:

Can a rock that has been in the sunlight all day not fail to give off warmth and heat at night? — — Martin Luther

  • On its own, boulder is cool to the touch. After sitting in the sun, it becomes warm to the touch, and retains that warmth when the sun goes down
  • Kind of like the city of Phoenix, that absorbs so much heat that it usually doesn’t get below 100 at night, even though the dessert air becomes quite cool.
  • Can a Christian who has lived in the sunlight of God’s love not fail to give off that warmth and love? When we are present for the Holy Spirit, we soak that up. We give off warmth, even when the sun is no longer shining, for not only us but for those around us.

It’s also my hope that carry the spirit of F3 away from the Huddle and into your communities, your homes, your place of worship.  Spread the positivity, leadership, and love. Lord knows we need more of it in this world…
MOLESKIN:

ANNOUNCEMENTS:
Convergence July 2!

Asylum PM 06/09/22

THE SCENE: A beautiful sunny day, 80 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 side straddle hops in cadence

5 cherry pickers

10 baby arm circles each way

Little of this and that

10 rockettes

5 burpees

THA-THANG:

Mosey to street side of multipurpose field (battle buddy up)

Sorta Doras

One buddy does exercise while other travels to other end and back, each buddy does each exercise and swaps off

  1. Stay and do merkins, runner does right facing karaokes, 10 iron Mikes and runs back
  2. Stay and do skater leg sweeps, runner does bernie down, 10 iron Mikes at end and runs back
  3. Stay and do exercise like Peter Parkers but touch hand to foot each side, runner does left facing karaoke, 10 iron Mikes and run back.

 

All bear crawl to bottom of Pickett’s Charge

7s #1

Bottom 6 big boys

Top 1 prisoner getup

Go thru cycle to opposite numbers

 

All move together to 2nd tier

11s #2

Bottom 10 Major Merkins

Top 1 Bobby Hurleys

 

Mosey to the 3rd tier and everyone grab a rock

Pyramid – work up and then all the way up and down

10 storks– switch leg each time

20 shoulder press

30 curls

Mosey to bottom of Park office building stairs in the shade. On our 6 and knocked out 15 dead bugs and 20 flutter kicks all together.

Mosey back to AO and did some light stretching before time.

MARY:
Some stretches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Facing Fears:

We all have them, and have had many the past few years whether it be a illness, violence, , professional concerns, crime or financial hardships. We are all here now and most likely gotten through similar or worse situations in our past, use those to have confidence we can face whatever the future holds.

“If you have fears, stop to realize that others have them too. Probably a fear is haunting you at this moment: the fear of what someone is going to say about you; what the boss is going to do; what the neighbors going to think. These all have to do with the future. You never fear the past, for you know what has happened and generally it wasn’t so bad after all. But the future! Fortunately there is a simple way of fighting fear. Analyze your fear and you will not be so terrified by it. You will say to yourself, Why, I can actually stand that’”

Dale Carnegie

MOLESKIN:
No prayer requests, did a general prayer. Beautiful day, better beatdown
ANNOUNCEMENTS:
Convergence on 7/2 and upcoming Brolympics in August

Respond

THE SCENE: Blue skies, temp in low 80s.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators, starting with seven.  10 twisties.  10 Cherry Pickers.  10 Windmills.  Michael Phelps and a Little of This and That.

THA-THANG:

Mosey to the southeastern corner of the Admin Bldg.  We will stop to do 20 Dead Bugs (4 count) and 20 Flutter Kicks (4 count).

Mosey to the parking lot that is east of the Utility Bldg.  We will do Doras.  While one partner runs to the other end of the parking lot and does 10 Merkins, the other partner works on the exercises.  Partners then switch.  Here are the exercise the partners do as a team:

  • 100 Iron Mikes (both legs = 1)
  • 100 Box Cutters
  • 100 Big Boy Sit-ups
  • 100 Bicycle Kicks (four count)

Mosey to the perimeter trail by the gate at Northshore and head north on the trail to the shady area past the Utility Bldg.  We will stop to do 20 Jump Squats and 40 Baby Crunches.

Next we will run north and then west on the perimeter trail.  We will run for 4 lights and lunge for one light, continuing that process until we reach the area where the trail splits.  We will stop there to do 20 Hello Dollies.

Next, we will run up Roadshow Run.  Men should do 10 calve raises at each set of steps and do 5 Burpees after each set of steps.  Those getting to the Bat Cave first should do Baby Crunches until the six arrives.

Slow Mosey and then Bernie to big tree that is northwest of Admin Bldg.  Then, sprint to parking lot.  Then slow mosey back to AO.

MARY:
10 Squats, 20 Leg Raises.
COUNT-OFF & NAME-O-RAMA
15 men with an FNG whom we dubbed “Woodstop.”  His hospital name is Mac Whipple and he is the son of Rooney.

CIRCLE OF TRUTH:

RESPOND

In F3 we talk about having each other’s back. We talk about connecting with our brothers in time of need.  To me, that is one of the beautiful things about F3.  I consider you guys my brothers and I know that if I am down, I could call on you and you would respond. I hope each of you know that you can call on us if you are in trouble and we will try to figure out a way to help.  I want to say something about this, however, as I don’t want anyone to have false expectations about what your brothers can give.

As a therapist, I have seen clients of mine make the mistake of making faulty presumptions about what good people can give them.  I have seen patients get injured, lose jobs that they were at for years, have life changes that put them in a bad place.  Certainly, after life altering injuries, these folks can use friends.  Some of these patients get mighty depressed . . . in their depression they may get hopeless . . . and, in their hopelessness they may get cynical.  I hear some of them say that they thought they had friends, but after their lives took a spiral downward, they found they had no friends.  They complain of no longer getting phone calls or visits from others.  They start thinking of people as selfish and cold.

While I believe that there are some self-interested and cold people out there, I also believe that those who say they have no friends, those who say people are disinterested, are themselves a major part of the problem.  They themselves are not responding to the people reaching out to them.  I have seen this difficulty occur not only with some patients in my practice but amongst a few brothers in F3.  When I reach out to brothers in a time of crisis or pain, how AM I RESPONDING to them?  That becomes critical if my brothers are going to help me.

First, when in need we should realize that our friends have lives of their own.  They are managing their jobs, their families, and lives that may be just as difficult as our own.  They cannot be there for us 24/7.  Respect that. Set up a time to meet with your friend.  Respect that he or she may be busy and may only have an hour or two for you.  Don’t always expect them to call on you.  They have other people to think about.  Call on them.  I remember living in Dallas and calling on my pastor at a time of great difficulty. He was a very fine man, someone I truly admired.  But, I also realized his time was limited.  We set up some time on a Tuesday night to speak to each other at a place of his convenience.  That hour I spent with him has stuck to my ribs to this very day.  I am so thankful for it.

Second, we need to realize how we are coming across to the people we call on.  Are we listening to what they have to say to us or are we just moving on with our own agenda?  Those we call on need to know that they are being responded to.  Why should they give their time to someone who shuns their advice, their coming to see us, their friendship?  If you’re depressed, you don’t need to be jumping for joy when they speak to you.  But, thank them for their time with us.  And, if you want them to continue to be there for you, listen to what they say.

Finally, show an interest in them.  I ask some of those complaining patients how their “friends” are doing.  They often don’t know.  When in need, it is natural to focus on ourselves, but don’t exclude others by taking no interest in them.  No matter how wounded we are, we can still care for others.  Heck, our pets DEMAND that we show interest in them.  I remember times when I was so sad or mad that I didn’t want to be bothered by anyone or anything.  Along would come Ol Jasper Dog, placing his paw on my knee and demanding to be petted.  I would think, you should be rubbing my head fella.  But, scratching his head or belly for a few minutes, I was usually feeling better.  The act of reaching out itself helps to cure us.

Finally, remember that while your friends have their own lives and cannot be in two places at once, God can be everywhere at once.  Call on your friends but also call on God.  He is Ever Present in our time of need.
MOLESKIN:
Prayers for Pop A Top’s friend whose wife recently passed away; for the future mother-in-law of Steam whose cancer is now in remission but who is having a difficult time with radiation; for Pusher in his travels to the Philippines where he will visit for his father’s 85th birthday; and prayers of praise that Mr. Jinxy’s automobile accident related lawsuit settled.

ANNOUNCEMENTS:
Convergence on July 2 at JUCO.