Drum Major – Page 26 – F3 Knoxville

15 Strong at Asylum

July 12, 2022 Sparkler

THE SCENE: Hot, humid and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH	IC – 21
Arm Circles up	IC 10
Arm circles dow	IC 10
Michael Phelps	a/r
Cherry Pickers	11
Mosey to bottom of stairs and around the cones and back up
Grady Corn	IC 20

THA-THANG:

Mosey to stop sign

11’s – Rocky Balboa – Squat – to cone

Pause

Mosey to wall

Peoples Chair against wall for 60 sec

Mosey to second wall

Peoples Chair against wall for 60 sec

Mosey to Admin Bldg

Get Partner

Heal dips – partner runs to tree on lawn, does 1 squat

Step up, partner does 5 squats

Bench dips , 15 squats

pause, rinse and repeat

LUnges, 1 squat

Freddy Mercury, 5 squats

Imperial Walker ,15 squats

Ring of Fire – 3 rounds

Mosey back to AO with cooler

Down Stairs

Bear crawl around cones, then run back up stairs

20 2 count american hammers

LBC – 30 IC

MARY:
no
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Following up on the 5 things that Steam mentioned on Tuesday, one of the 5 is habits with the T in habits = Time . The time factor is huge when you look at things you are doing. Simplifying your life will open up your available time and make room for high impact activities. Simplify

Personally, as an engineer I tend to over complicate things in order to make whatever I am doing the absolute best. Often times that the effort ends up taking longer and really wasn’t worth the extra effort. Look for the simple solutions that are good enough.

I recently was notified by Google that my storage was at the max, so I needed to buy more space or reduce storage. I had over 14,000 emails in my primary box. Over the years I had subscribed (intentionally and unintentionaly) to various companies and they kept sending me email some sent something once every few days or more. I don’t even open 99% of them and took me forever to reduce these and I realized why in the heck did I subscribe since I did not read any of them. I also don’t delete the uncritical ones after I read them, so I ended up where I am today- 14.5 Gb of emails because I didn’t file them and delete them correctly to begin with.

Facebook – I don’t post but I check it once a day. This is time that I can never get back

News feeds on my phone, 95% of what I read is pretty much worthless

TV- I watch the morning news while I have been doing my physical therapy exercises daily since Feb 10, pretty much every day. I can get the essentials in less that 10 minutes and can use the rest with better input.

Paying someone to do the tedious tasks. I change the oil and do most of the maintenance on my vehicles.

The ability to simplify means to eliminate the unnecessary so that the necessary may speak (Hans Hofmann)

Point is, these things can suck your time and keep you from finding your higher level purpose, keep you away from those in your life that need your time and of course from doing Gods’ work. So take a close look at the things or habits that have made your life un necessarily complex and find a way to simplify.

MOLESKIN:
Pray for @Bluebird in his upcoming trip to Greece
ANNOUNCEMENTS:
August 6 – Work Day at Cerebral Palsy Center – need help!

God Our Father

July 9, 2022 Lillydipper

THE SCENE: Thunderstorms, temps in high 70s and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We started out under the Pavilion because it was raining like crazy with lightening and thunder.

25 Side-Straddle Hops, 10 Mountain Climbers, 10m Cherry Pickers, 10 Twisties, 10 Little Baby Arm Circles Forward and Backward, Little of This and That

THE THANG:

Run around the Pavilion 5 times.

Next, we did a Ladder with 30 seconds each of the following exercises, going up ladder than down while cutting first exercise out etc. so that by the end we did each exercise for five periods of 30 seconds.

Burpees
Bench Dips
Decline Merkins off Benches
Iron Mikes
American Hammers

Lunge around Pavilion one time. Next, we did 30 second Al Gore with backs to wall.

Run around pavilion 4 times.

Elevens starting with 10 Picnic Table Pull-ups and 1 Bench Step-up.

With the rain subsiding we moseyed to the parking lot just north of the Pavilion. We ran to the four corners doing the following exercises. After the exercises we ran all the way around the parking lot one time.

Corner 1, 10 Smurf Jacks
Corner 2, 10 Star Jumps
Corner 3, 10 Bobby Hurleys
Corner 4, 10 Squat Jumps

Mosey back to Pavilion to do 20 Bench Step-ups.

Mosey back to the same parking lot. We circles the parking lot again, stopping at each corner to do the following exercises, then running all the way around the parking lot when finished:

Corner 1, 20 Hello Dollies
Corner 2, 20 Big Boy Sit-ups
Corner 3, 20 Flutter Kicks
Corner 4, 20 Bicycle Kicks

Next we went to the curb on the eastern side of the parking lot. We did the following types of runs the eastern curb to the western curb:

Half speed sprint to western curb.
Bernie Sanders to the eastern curb.
Karaoke Right to the western curb.
Karaoke Left to the eastern curb.
Butt kick run to the western curb.
High knees run to the eastern curb.
Sprint to the western curb.
Sprint to the eastern curb.

COUNT-OFF & NAME-O-RAMA
Eight men, no FNGs. Mr. Jinxy joined us for the BOM and went to Coffeeteria with us.
CIRCLE OF TRUST/BOM:
God Is Our Parent

Romans 8: 38-39 says, “For I am convinced that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.”

1 John 4:16: “So we have come to know and to believe the love that God has for us. God is love, and whoever abides in love abides in God, and God abides in him.”

In the Bible we are told to call God “our father.” We are also taught that there is no greater love than that of God for us. We are His children. When I take time to dwell upon that, it gives me great comfort. Because those of us who are fathers know how incredible our love is for our children.

I found that out after my oldest child, Faith, was born. I remember going to work the few weeks after she was born and sometimes hearing babies cry in the clinic I worked at. I had heard similar cries before Faith was born. But those same types of cries now stirred up something in me, as if I was hearing her cry and needed to comfort her by instinct.

As parents we ache for our children. My son, Bennett, played on the freshman basketball team at West High School. He was a good player but found himself sitting on the bench in most games. I remember the tears on the rides home from the games, his frustration and anger at not being able to play for even a few minutes in a game. I ached for him, I hurt for him, I felt tears myself on those long rides home. I remember Faith going through a time of depression in high school, worrying about her, hoping that each day she would just be ok. She was such a hard working and efficient student yet would get so down on herself.

And I recall such happy times as well, moments when I felt so overjoyed and proud of my children. I remember Faith having the primary role in a musical at Bearden Middle School and the ovation she got from the audience. I took a walk that night by myself, dreams of Faith performing on Broadway in my head. I remember Bennett winning the Geography Bee at Bearden Elementary School. My son Bennett, shockingly winning over these other smart kids who seemed to always get the accolades. I recall Jan and I going to Starbuck later that morning, just to share a cup of coffee and giggle with pride.

Those little moments as parents when we ache, when we hurt, when we laugh, when we bask in the happiness of the actions of our children may seem so small to someone else. But it is so huge for us as parents. If Jan and I can have that kind of love for our children, how great must God’s love be for us. Think of God watching your own hurts, your own victories. Think of Him hurting for you. Think of him shouting for joy with your own victories. Is that really possible? If God is all powerful, if God is our creator, if God is Love, then the answer is yes. Think of that when you go through the rest of your day. Think of that when you go to sleep to night. God, your loving father, is with you.

MOLESKIN:
Prayers for Mr. Jinxy and his wife as they come to an important real estate decision regarding his wife’s business operation.
ANNOUNCEMENTS:
Service opportunity at the Cerebral Palsy Center on Saturday, August 6.

FTWS

July 6, 2022 Steam

F3 Q: 7.5.22

Asylum PM

5:45-6:30

“FTWS” = Five Things With Steam

[ The Scene ]

90s
Hot
Steamy

[ 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?

[ Warm o Rama ]

SSH (10×4)
- Run down to the tree and back

Merkins (10×4)
- Run down to the tree and back

Lunges (10×4)
- Run down to the tree and back

Gas Pedals (10×4)
- Run down to the tree and back

Imperial Walkers (10×4)
- Run down to the tree and back

[ The Thang ]

— 5 Things, 5 Places —

(Mosey to the top of theColiseum)

[1] 5 Things, Part 1

Do one of the 5 things (one at a time) and then run up the space needle and back

Rinse and repeat until you complete all 5

5 reps, everything on a 4 count

Recover at the rope when done

(Mosey to the tree to the left (towards Haslam Rock)

[2] 5 Things, Part 2

Do one of the 5 things, (one at a time) then run to the wall and do another of the 5 things

Ping pong style

10 reps, everything on a 4 count

Recover at the tree when done

(Mosey to the corner of the road across from Haslam Rock)

[3] 5 Things, Part 3

Do one of the 5 things (one at a time), then run down to the large tree down there and do the same thing #2ForTuesday

Run back up to this tree and rinse and repeat with the next exercise of the 5 things

15 reps, everything on a 1 count

Recover at this tree

(Mosey back up to the top of the coliseum)

[4] 5 Things, Part 4

Do 10 reps of one the 5 things (one at a time), then run down to the stairs and do the other 10 reps

Run back up here and pick back up with the next exercise

20 reps total, all on a 1 count

Recover up here when you’re done

(Mosey to the AO)

[5] 5 Things, Part 5

Execute one of the 5 things at each cone

25 reps, all on a 1 count

When you finish the last cone, mosey back to the AO

[ Mary ]

SWS — Stretching With Steam

[ COT ]

# off — 15

Name o Rama

FNGs — 0

BOM — 5 Things, 15 Minutes, 5 Months

3 points

Last Tuesday I shared some of the things I’ve struggled with so far this year.

Today during the workout we did the same 5 things over and over, and just increased the intensity a little.

Here’s point #1 — pick 5 things you’ve done over and over so far this year, and re-evaluate.

Here’s Point #2 — These are 5 things that I am going to be focusing in on for the rest of the year and would like to invite you into as well. Maybe some of these will apply to you and maybe some won’t and that’s okay, you can modify as needed.

(1) Pray

Go there, faster

(2) Read a chapter a day

Doesn’t matter what it is

(3) Write down something you learned

Write it down, jot it down in your notes app or on your phone

(4) Intentional silence

This year’s been loud so far. Not in a negative way necessarily, but in a lot going on kind of way

(5) HABITs

Honesty (It requires honesty)
Availability (Are you available?)
Becoming (The Becoming process)
Intentional (Purposeful)
Time (Non-renewable resource)

Here’s Point #3 — 15 minutes is about 1% of your day

Out of the 5, what are your core 3 for the rest of the year, that you can dedicate 1% of your day to
Or choose your own (5 total —> 3 daily, 2 weekly)

Zone Improvement Plan

July 1, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	90 ℉	50%	95 ℉	4.7 mi/h	SSW

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

WARM-O-RAMA:

As PAX arrive give them each a golf ball and have them write an exercise on it (using Sharpie and be careful to let dry a bit).
25 SSHs, 10 Tie Fighters, 15 Grady Corns, 10 Rockettes.

THA-THANG:

Head down the stairs to flat area at bottom. Have each PAX put their golf ball into a cooler. Cooler is already half full with ice water, bottled water, and some golf balls that I have marked up before arriving.

Next to cooler: Clock Merkins – 5 Merkins at Noon, 3, 6, and 9 o’clock.

Mosey to hillside north of park entrance road.
On the hill and in the shade,
10 Incline Merkins (Head up the the hill)
Mosey 30 yds to next shady area.
10 Merkins facing 3 o’clock. Right arm down hillside.
Mosey 30 yds to next shady area.
10 Decline Merkins facing 6 o’clock.
Mosey 30 yds to next shady area.
10 Merkins facing 9 o’clock. Left arm down hillside.

Reverse path and do same 4 stations as you make your way back to the cooler.

At the cooler, a PAX reaches into cooler (cooling his wrists) and picks a golf ball. Another PAX rolls dice to see home many of the drawn exercises will be done. Between 15 and 30 count. Repeat with different PAX until time is called. Some rules I implemented. After 4 exercises, we ran a lap around wooded area (.2 miles up steep grade back to and down staircase to cooler). I also included some golf balls with the ‘Lap’ as the exercise. So, you could end up running sooner than expected. Only 10 burpees and man-makers.

Mosey back up stairs to Flag.
MARY:
American Hammers/Big Boy Situps. 20/5.
COUNT-OFF & NAME-O-RAMA
18 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For the safety of all those traveling and staying home this coming week. For all the sick and suffering. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Convergence July 2nd at JUCO

2 For Tuesday w/Steam

June 29, 2022 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

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.