F3 Knoxville

Tag: Drum Major

Cat’s in the Cradle

THE SCENE: Beautiful! Around 80 degrees, very low humidity. Aaaaaah!

F3 WELCOME & DISCLAIMER

Check

WARM-O-RAMA:

– 15 Split Jacks L, 15 Split Jacks R (4ct, IC)

– 15 Moroccan Nightclub (4 ct, IC)

–  10 Rockettes (4 ct, IC)

–  10 Cherry Pickers (4 ct, IC)

–  10 Tempo Merkins (4 ct, IC)

THA-THANG:

Mosey to bottom of Everest.  We learned, to our astonishment, that the Great Pyramids are actually not in Egypt, they’re at the bottom of the great Mount Everest!  Who knew???

  • EVEREST PYRAMID:
    • Do the exercise, then run ~1/3 way up Everest 5 times. Exercises will be the following (all single count)
      • 20 Merkins
      • 20 Merkins, 20 Iron Mikes
      • 20 Merkins, 20 Iron Mikes, 20 Bottle Openers
      • 20 Iron Mikes, 20 Bottle Openers
      • 20 Bottle Openers
  • MOSEY to Intersection of Trail and Road (all 4-ct, IC). AB BLASTER!
    • 20 flutter kicks (10 Wide)
    • 20 American Hammers
    • 15 Box Cutters
  • MOSEY to stop sign at northeast corner of Admin building drive.
  • DORAS: Partner 1 Bernie Sanders to end of Guard Rail, then runs to tree, then runs back. Each partner does 3 Burpees during the hand-off. Partner 2 does the exercises, then switch:
    • 100 Big Boy sit-ups
    • 100 Bobby Hurleys
    • 100 Merkins
    • 50 PCMBs (modified to 25 due to time)

AYG to guardrail, Bernie back to Stop Sign, then AYG to bat cave/AO.

MARY:
Homer/Marge.

COUNT-OFF & NAME-O-RAMA
13 strong!
CIRCLE OF TRUST/BOM:

I heard the song Cat’s in the Cradle the other day.  It’s an incredible song, beautiful, yet sad.  Written by Harry Chapin in 1974, it tells the story of a young boy growing up who’s dad never seems to find the time to spend quality moments with his son.  As the son grows up, as he says in the song, “I’m going to be like you, dad.”  Which at face value sounds like a compliment, but really he’s saying that as he gets older, he will be as ambivalent about spending time with his dad as his dad was to him.  And this comes to pass.  The dad, as he gets older and more frail, wants to spend time with his son, but his son finds excuses of his own, and avoids him.

When I was young, it was actually the reverse for me.  I took my parents for granted, was caught up in my own little world with my friends and activities, and in spite of having loving, caring parents that wanted to be a part of my life, I sort of ignored them, or only interacted with them on a serious level when I wanted something… my allowance, permission to hang out with my friends, etc..  As I got older that changed, and I wanted to spend more time with them and get to know them as people.  Unfortunately, they passed away before I could fulfill that desire.

I wasn’t a great son in that regard.  I’m trying to learn from my mistakes and be a better son to our Heavenly Father.  The temptation is to run to him when we need something… protection, money, salvation, whatever.  But part of the message of the song is that relationships aren’t built on the times when you NEED each other, they’re built on the times when there’s a mutual give and take.  So I’ve tried to be conscientious about really trying to share with God, and not just run to Him when I need something. And God is not like that father in the song.  He ALWAYS has time for us, for hearing us, comforting us, and providing for us.  That’s not how it should work.  In life with kids and parents, or in your spiritual life, with you and your Heavenly Father.

MOLESKIN:
Prayers for a friend of Drum Major that is struggling with addiction issues, for Corona Weight’s brother who is doing well and continues to walk the line, and for Sparkler’s friend who’s battle with ALS is coming to an end.
ANNOUNCEMENTS:
Hardship Hill Oct 2.  Join the Asylum PM team, or make your own!  It’s a great day for a great cause.  We will be needing help building the obstacles in the coming weeks.

 

A yellow jacket is predatory social wasp of the genera Vespula and Dolichovespula

Four hours and seventeen minutes ago our F3 brothers brought forth upon this county park, a Saturday Q, conceived on an index card the previous night, and dedicated to the proposition that sweating ourselves down to a lower weight class is not just for high school wrestlers.

We became engaged in a great natural war, testing whether that Saturday pax, or any pax that goes to Area 51 by the back way can long endure. We were met on a great battle-field of that war. I have come to dedicate a portion of this backblast, as a final resting place for those who there gave their lower calves, and their miserable waspy stingers, that that pax might continue on to meet Jack Webb. It is altogether fitting and proper that we should do this.

But in a larger sense, we can not kill all the wasps – we can not drink enough diphenhydramine – we can not send Abcess out there with a can of RAID like we did at the Space Ship.  The brave men and wasps, and their stingers and calves who struggled there, have consecrated it, far beyond our poor power to add or detract. Google will little note, nor long direct internet traffic to what we say here, but Scoreboard will probably never forget the new words he heard yelled by Pele. It is for us the sore and sweaty, rather, to be dedicated here to the unfinished work which they who fought there have thus far so nobly advanced. From these honored wasps and calves we take increased devotion to that cause for which they gave the last full measure of devotion – that we here highly resolve that this pax, under Lilydipper, shall drink a bunch of Benadryl. And that Saturday Nap of the pax, by the pax, and for the pax, shall happen this afternoon.

 

Lifetime Brotherhood

THE SCENE: Sunny with a weather of 85F and a little breeze.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA

  1. Brady corns
  2. Windmill
  3. Plank jacks 4ct
  4. Mountain climbers 4ct
  5. CMU – Increment: 5x squat – curl – overhead – tricep

THA-THANG:

Workout 1: CMU
Murder Bunny or bear crawl

Each cone: 10 merkins x 10 frog jumps
Then run to playground: 10 box jumps x 10 tricep dips

Workout 2: CMU 2x

Per corner:
Back: 20rows x 20deadlifts
Chest: 20merkins x 20shoulder taps
Shoulder: 20shoulder press x 20sumo squats (wide squats)
Arms: 20biceps x 20triceps

Mosey to Picketts Charge

Workout 3: 1st hill 4
1. Mountain climbers 4ct in cadence
2. Shoulder tapos 4ct on top

2nd hill 4x bearcrawl up
1. Prisoner getups 4ct
2. Toe taps 4ct

Workout 4: Colosseum 3 base

1st base: 10 side straddle hops – run around. 2nd base: 10 side straddle hops – run around 3rd base: 10 ssh – run around

Mosey back to AO.

MARY:
Wagon wheel the six

COUNT-OFF & NAME-O-RAMA
26 HIMs in attendance. Mickey not tagged.

CIRCLE OF TRUST/BOM:
As may not all of you know, Me and my family are only visiting the US, supposedly for a few weeks for the holiday last year until Philippines declared another hard lockdown in January. Ever since then, we thought of staying here for a bit longer until we get the vaccine, and until the covid cases subside – which did not up until now. The past 8 months has been nothing short of amazing not just for me, but for my family as well. I get to spend a lot of time with parents again, them spending time with their grandchild and it feels so great to be home again with them.

Back tracking, when we first got here, my wife and I were really paranoid because of the pandemic, because of how bad the situation is where we came from. We’re scared for our child of getting sick so we always had our guards up against the virus. I met a bunch of guys working out at 5:30am under a drizzling, 35F weather. It was dark, winter, cold and awfully at the peak of the pandemic. It was my second day here in Knoxville and rest assured still jet-lag from our 27-hour flight (thus, the name, Jetlag). We worked out and it felt horrible, I’m not going to lie. But it amazes me how everyone stays for a while after the workout to say a few words, to say a little prayer for the others and for the community. Every workout is different, and I get to learn more about the community, more about what F3 means and how they make their impact in the society. And of course, these men became my brothers. These men lift each other up; cheer and pray for each other when one is down.

I have never seen anything like it. They welcomed me, a visitor, from a foreign country, in the middle of the pandemic, like I’m one of their own.

I absolutely love them, my brothers for life. And I will be forever grateful to them, for making me a better man, better partner, better son, better father – a HIM. And I’m truly honored to be part of this lifetime brotherhood.

MOLESKIN:
Prayers for Drum Major’s daughter, Hunter, who tore her acl; for Lily’s recovery from the hip surgery; Doubtfire’s grandmother-in-law’s recovery, who recently suffered a heart attack;

ANNOUNCEMENTS:
CSAUP at Dog Pound is moved to August 21.

Parking Lot Circuit

THE SCENE: Very Foggy morning, but cool (68 F)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Tempo Merkins, Rocky Balboas, and different jogs across the parking lot (buttkickers, high knees, and Karaoke)
THA-THANG:

After moseying to the 1st of 3 parking lots, we started a circuit of the 3 parking lots. Circuit involved starting with 5 of an exercise, run to the end of the parking lot, complete 10 of the exercise, run to the next parking lot, complete 15, run to the other end complete 20, run 15, run 10, run 5, run to the starting point, and start the circuit again with a new exercise. Exercises are as follows:

  1. Burpees
  2. Bigboys
  3. Squats
  4. Merkins
  5. Hello Dollys
  6. Exercise of Choice

MARY:
Gave a HIM choice of exercise to lead before time was up.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Words taken from Adolph Brown’s Blog DocSpeaks.com:

The phrases being grateful and being thankful are often used interchangeably as a result of most dictionaries listing them as synonyms.  However, there are subtle differences between the phrases.   The word thankful is defined in the Oxford Dictionary as “pleased and relieved.”  The word “grateful is defined as “showing an appreciation of kindness.”  Here is where the distinction lies; being thankful is a feeling, and being grateful is an action.

Being grateful has two parts, one part is about appreciating what one has, and the second part is about recognizing where the goodness comes from (often an altruistic act).  Being thankful implies one is acknowledging their appreciation for something that someone has given them.  Per the old adage, “action speaks louder than words,” being thankful is an expression of words we use to acknowledge a kind act, and the action of gratitude is a deliberate practice. Being grateful builds on being thankful by helping us give deeper meaning to our lives, make sense of our lives and learn to affirm those around us for their roles in our lives. One can be thankful without being grateful, but one cannot be grateful without being thankful.

“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”

― Ralph Waldo Emerson

Saturday AM @ Asylum – 7/17/21

THE SCENE: Mid-70s but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Open circle, disclaimer, etc:

Single count 15 – side straddle hops

Cherry pickers

Baby arm circles

Rockettes

Little of this and that

5 Burpees and go…

THA-THANG:

Mosey to Caribbean

Caribbean Suicides (Or Old Rotary Phones, thanks Matlock)– go to island do exercise, run back to beginning and do 10 rocky balboas (each time) and then run to next island and do that exercise…etc, all the way until you complete the full loop.

1st island – 15 bobby hurleys

2nd – 15 no touch merkins

3rd – 15 flutter kicks – 2 count

4th – 15 big boys

5th – 15 wide merkins

6th – 15 lunges each leg

7th – 15 box cutters

(some covered around 2 miles total just on this section alone)

 

Route 66 from Caribbean to near Picketts

Exercise is merkins – start with one and every light pole add one up to 11

Mosey to Pickett’s rock pile

Battle buddies grab rocks to share or 2 rocks

One end, one buddy will start the following while other karaokes to other curb, does 10 side straddle hops and Bernies back

Shared exercises:

100 Curls

100 Overhead presses

100 Rows

100 Squats

Mosey to base of Pickett’s to do Pickett’s Charge Suicide

Each bottom – 5 burpees

Top of first tier – 10 imperial walkers 2 count

2nd tier – 10 prisoner getups

Run up to Coliseum, stay and do LBCs until 6 gets in

Mosey to AO

MARY:
Finished on time

COUNT-OFF & NAME-O-RAMA

19 men total, 1 FNG

CIRCLE OF TRUST/BOM:
Word on the show Ted Lasso, explain new season coming out Friday

The show was initially thought of to be silly. I mean it was based off a commercial. Nobody saw critical praise as a possibility and so many people ended up loving the show.

Why was it so liked? Could have something to do with the characters, I will try to explain without major spoilers.

Main character overwhelmingly positive thinker, but is flawed. He is dealing with some life failings to the point of affecting him mentally and physically

A main female character starts out seeming to be negative, but you find out she has been emotionally abused by her ex-husband and ends up likeable.

A player on the team is a narcissist and disruptive, but you come to find out he has an abusive father and is not all bad either.

The greater point other than saying it is a good show and pumping up subscriptions for Apple TV is just that like the show itself and the characters on the show don’t be quick to judge people on first impressions, rumors, etc. Get to know a person before making that judgement.

MOLESKIN:
Welcome to FNG – Chiclets (Ryan McElveen)
ANNOUNCEMENTS:
Dad camp Aug 12-14 – CSAUP @ Dogpound Aug 21