F3 Knoxville

Tag: Drum Major

Not the man I was, but I’m better than I used to be

THE SCENE: High 70s low 80s mild amount of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 imperial walkers in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 American hammers in cadence

30 SSH in cadence

mosey to field above Everest
THA-THANG:
6 stations 2 exercises at each 50-40-30-20-10 rep scheme. Start with 50 reps and work down each round. Bear crawl to next station.

  • Merkins and Big boys
  • Squats and box cutters
  • Carolina Dry Docks and LBCs
  • Lunges and hello Dollies
  • Star jacks and Freddy mercuries
  • Shoulder taps and flutter kicks

MARY:
A little boat/canoe and then ATM led by Waffle House
COUNT-OFF & NAME-O-RAMA
20 pax with 1 FNG
CIRCLE OF TRUST/BOM:
An amazing word from the man, the myth, the legend Pinto! He detailed his journey over the last few years which was a powerful account of struggle and triumph. He reminded us that we aren’t who we used to be but better than we were!

ANNOUNCEMENTS:
Work day at Wesley house

Run-a-thon Father’s Day Special

THE SCENE: Sunny with a high 85F temperature.

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. Motivators
  2. Raise the roof
  3. Tempo squats
  4. Leg stretches

THA-THANG:

Workout 1:

  1. Slow mosey to road going down Everest
  2. Mountain climbers in cadence on the curb

Workout 2: Mosey to bottom of Everest

  1. High knees
  2. Butt kicks
  3. Side straddle hops
  4. 4x sprint up to tree then back down
  5. Charge up to Basecamp

Workout 3: Hill repeats on Basecamp x5

  1. Mountain climbers 4ct in cadence
  2. Shoulder tapos 4ct on top

Workout 4: Colosseum rounders – run around colosseum with mountain climbers in between sets.

Workout 5: Indian Run going to colosseum then back to AO. Mountain Climbers in between runs. 

MARY:N/A

COUNT-OFF & NAME-O-RAMA
12 HIMs including a 2.0

CIRCLE OF TRUST/BOM:
Father’s Day is coming up this weekend and last Tuesday, during the board meeting at the Asylum PM, Mr. Jinxy said something that really struck me, “Quality time with your children is important, so as quantity”. As a young father, this really hit home for me. Being with your 2.0s physically makes a big impact on their personal development. We only have a limited time with our fathers. And I’m pretty sure they would love spending time with you this weekend!

So, gents, I advise you to go and spend more time with your children and fathers, better yet, spend time – whether it be breakfast, lunch, dinner, snack or coffee, this Father’s Day. Don’t forget to tell ‘em you love them and how much you appreciate them being there with you.

MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.

ANNOUNCEMENTS:
CSAUP at Dog Pound end of July.

Pyramid Laps

THE SCENE: Cloudy and humid, but SOOO thankful for relatively cool temps (80 degrees) and a nice, gentle, whispering 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 Pele 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:

– Motivators (5-ct, descending)

– 10 Windmills (4-ct), in cadence

– Michael Phelps

– 10 Tempo Seal Claps (4-ct), in Cadence

– 10 Tempo Overhead Claps (4-ct), in Cadence

– OYO leg stretching

THA-THANG:

MOSEY to parking lot below Coliseum.

  • Pyramid laps! Partner up with like speed. Run opposite directions, Every time you meet (half way and back at start), do the following exercises in REPS of 20
    • LAP 1 Merkins
    • LAP 2 Merkins, LBCs
    • LAP 3 Merkins, LBCs, Mtn Climbers (2-ct)
    • LAP 4 Merkins, LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
    • LAP 7 Bobby Hurleys

MOSEY to Amphitheater

  • Goal is to do each group of exercises, going up to top of hill after each group is completed, for a total of 5 times up the hill. Can be done in any order.  Exercise groups are:
  1. AB BLASTER:
    • 20x: LBCs, BBSs, American Hammers (4-ct), Bicycle Kicks (4-ct)
  2. ARM BLASTER:
    • 20x: Merkins, Carolina Dry Docks, Bottle Taps (4-ct), Diamond Merkins
  3. LEG BLASTER:
    • 20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
  4. CARDIO BLASTER:
    • 20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks
  5. STRETCH BLASTER:
    • 10 x: Cherry Pickers (4-ct), Windmills (4-ct), Grady Corns (4-ct)

* we only got about 1/2 way through this before we ran out of time.

AYG Mosey back to AO.

MARY:
LBCs until 6 caught up.

Q called time prematurely, so we did tempo squats (10, 4-ct, IC) and 5 burpees just to make sure those guys keeping REEEAAALLL close track of time got their money’s worth! >:)

COUNT-OFF & NAME-O-RAMA
9 HIMs, no FNGs.  Grid Iron not tagged.

CIRCLE OF TRUST/BOM:

Awhile ago, I heard the story of college basketball player, the starting center, who made a vow when he was young to never play basketball on Sundays.  His team made it to the Final Four, and then the championship game, which, unfortunately, was to be played on Sunday.  He explained his predicament to his coach and teammates, and they tried to convince him that just this one time, couldn’t he break his commitment and play?  Here it was, the biggest game of his life… why couldn’t he just make an exception?

In the end, he sat out the game.  As he explained it later, the nature of the promise wasn’t as important as the keeping of the commitment.  He said in the end it was an easy decision.  It’s much easier to hold on to your convictions 100 percent of the time than it is 98% of the time, because then you have to make decisions constantly instead of simply sticking to your guns.

It comes down to a choice about marginal benefits in measuring the value of your life.  Is it ok to do something wrong or unethical just this ONE TIME, for a benefit? Or is your life filled with greater meaning to forego that temporary benefit so that you can assure yourself you have fulfilled your promise to try not to sin, even though we understand and accept that we are all, in the end, sinners.

MOLESKIN:
Prayers for Biscuit and Wax Job and their families as their loved ones struggle with serious health issues.  Prayers for Jinxy and Lilydipper as they continue to heal.  Praise for Thunderstruck, who is getting married Saturday, and praise that Jinxy has been able to get out and attend workouts, modifying as needed.

ANNOUNCEMENTS:
Wesley House volunteers needed; CSAUP at Dog Pound end of July.

Big Shoes to Fill

THE SCENE: HOT! 90 degrees, mostly sunny, but a slightly coolish breeze kept it from being unbearable.  Pele is going to melt this summer…!
F3 WELCOME & DISCLAIMER

Check!
WARM-O-RAMA:

– 20 SSH (4ct, IC)

– 20 Moroccan Nightclubs (4 ct, IC)

– 10 Windmills (4 ct, IC)

– Leg/hamstring stretches, left leg over right, then reverse.

– 10 Plank Jacks (4 ct, IC)

THA-THANG:

Warm up Mosey around Admin building.  Picked up Pusher on the way back.

  • EVEREST SUMMIT PYRAMID: Do the exercise, then run up Summit each time. Wait at the top, come down as a group.  Cheer on your fellow PAX!
  • Exercises will be the following (all single count, 15 sec count in between rounds)
    • 20 Iron Mikes
    • 20 Iron Mikes, 20 Jump Squats
    • 20 Iron Mikes, 20 Jump Squats, 20 Merkins
    • 20 Jump Squats, 20 Merkins
    • 20 Merkins
  • MOSEY to grassy area near Roadshow Run. Three cones will be laid out for a BEARMUDA TRIANGLE!
    • Bear crawl to first cone, 1 Burpee, second cone, 2 Burpees, third cone, 3 Burpees.
    • Rinse and repeat x2 (only one Burpee per cone on the second round).
  • MOSEY to Intersection of Trail and Road
    • 20 American Hammers
  • 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, 1 Burpee, then runs back. Partner does the following:
    • 100 Gas Pumps / 100 Pickle Pounders / 100 Froggy Jumps
  • AYG to AO.

MARY:
Random assorted mix of core exercises.

COUNT-OFF & NAME-O-RAMA
10 men, no FNGs. Lilydipper and Jinxy met us for the Board Meeting

CIRCLE OF TRUST/BOM:

As many of you know, Lilydipper stepped down as our AOQ last week.  He’ll be out for a while because of his hip, and there needs to be someone who’s here at the AO on a pretty regular basis, so he and the leadership team asked me if I’d take on the role.  At first, I was reluctant. As I told them, Lilydipper is the one who first introduced me to F3 and the Fake Gloom PAX, and is one of my closest friends and mentors in the world, and I he’s our AOQ, simple as that.  But, as with the Nan’taan position, it’s a good thing to transition in fresh blood on a regular basis and give more people a chance to take on leadership roles. So I accepted.  But the first thing I want to do is for us all to convey our deep appreciation to Lilydipper.  I wouldn’t have come to my first F3 without his introduction to what it was all about, and after that horror show, I damn sure wouldn’t have come to my second one without his encouragement.

So you Fake Gloomers are stuck with me for a bit.  It’s a pretty hands-off position.  I’ll make sure the Q calendar gets filled up, let everyone know about general stuff going on, but I do want to re-emphasize a few things that I would like us to focus on a bit more going forward.

  1. Community Service: We are here not only to work out, but to become better leaders, and to be a leader you first have to be a servant.  I ask each of you to evaluate how you can better serve your community, families, and churches.  Leaders must lead by example, and by actively participating in helping others, you take that first huge step.
  2. Cheerleaders for each other: We need to be cheerleaders for each other, as well. One of our biggest resources and source of strength and encouragement is each other.  Let’s continue to verbally encourage the man to your left and right during workouts. I know if I hear a “Way to go, Pele!”, or a “Finish it off, don’t quit!” from one of you Bozos it really encourages me, gives me a second wind.  Fist bumps and high fives, are back on the menu, too, now that COVID is relaxing its grip.  Help each other get through the workouts, especially now that the summer heat is upon us.  And this goes for stuff going on OUTSIDE the AO, too.  Personal issues, just a simple question about well-being, etc. can go a long way.
  3. Re-commitment to the values of F3. For some of us that have been in this awhile, there’s a tendency to take it for granted.  To just show up, get in a little exercise, maybe have a cold beverage at the Board Meeting.  But I’m going to try to re-commit myself to the basics again, and I hope you join me.
    1. Form. Not cutting corners. Especially when we’re tired.
    2. Positivity. Open to all men, all religions. F3 is apolitical.  We hear enough of that stuff on the news or in other facets of our lives.  Let’s keep that out of our community.
    3. As Crawdad says, show up, but SHOW UP ON TIME! Let’s recommit to being here by 5:45 pm. We often seem to double our numbers from the time the disclaimer begins to when we mosey, with a few stragglers arriving even later. Being on time shows a commitment and respect for the PAX.

In short, I want us to be the leaders in Knoxville in the way we work out, the way we support our communities, and the way we commit to a common cause of self-betterment through service. I’ve been proud as heck of our contributions to service drives, F3 Knoxville events, and our commitment to embracing the Suck.  But we can always be better.  There is more work to be done.  Let’s GO.

MOLESKIN:
Prayers for Lily’s wife, who is undergoing a heart test on Thursday.
ANNOUNCEMENTS:
Big Ball convergence cancelled, sign up for Dog Pound CSAUP ASAP!

Step Up

THE SCENE: High 40s and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15th day of the month, 135th day of the year – 230 days left in 2021 to make it what you want it to be

SSH, windmills, tempo squats, little baby arm circles forward, little baby arm circles backward, some Michael Phelps, a little bit of this and a little bit of that (x2), and tempo merkins – 15 reps of each (4 count where appropriate).

Pele wanted to do some cherry pickers, but I don’t like cherry pickers so we moseyed instead.  For once, Crawdad agreed with me.

THA-THANG:

Mosey to the bottom of Everest

15 more SSHs (4 ct)

Run up Everest to the top of the Summit

15 more SSHs (4 ct)

Mosey to the Coliseum

Divide up into two teams

Welch Dragons to 10 with one team going one way and the other team going the other way – if you don’t know what a Welch Dragon is, then look it up on the F3 Exicon or ask someone who has done it, he will remember

Meet back in the center for some Hello Flutter Cutters (one 4-ct Hello Dolly, one 4-ct Flutter Kick, one 4-ct Box Cutter – together back-to-back-to-back for one rep) while waiting on the six or at least 15

Ghost-man Baseball

Using the circle of the Coliseum, Team 1 runs to first base, does 15 reps of the exercise, and returns home.  Team 2 does a core exercise of its choice for the entire time it is waiting for Team 1 to return.  Team 1 does a core exercise of its choice while Team 2 runs to first base, does 15 reps of the exercise, and then runs back.  Repeat this process for the other bases but stop at each base on the way and do the exercise there before advancing to the next base (because you have to touch the bag before advancing in baseball) but do not do the exercises at each base on the way back (but do run back the way you came).  For the home run, do not run back, stay at home to do 15 reps of those exercises and then do a core exercise of the team’s choice while the other team finishes its home-run trot.

First Base – Merkins

Second Base – Squats

Third Base – Carolina Dry Docks

Home Run – Burpees

15 SSHs (4 ct)

Mosey to Crawdad’s Yoga Studio

15 SSHs (4 ct)

Hokey Pokeys (merkins with one leg in the air) x 15 each leg

25 SSHs (4 ct)

Mosey to the base of Baby Cardiac

35 SSHs (4 ct) – total of 135 for the entire workout

All you got sprint up Baby Cardiac to the AO

MARY:
Hold a plank for one minute to time

COUNT-OFF & NAME-O-RAMA
18 HIMs

CIRCLE OF TRUST/BOM:

It’s time to step up.  Lillydipper usually picks up 2 Qs a month on average, but he has been out with a hip problem and will be out for a while.  It’s going to take all of us to fill that void.  So, it’s time to step up.  Sign up for Qs.  If you’ve not Qed in a while, then it’s time to sign up.  If you’ve never Qed before, then it’s definitely time to sign up.  It’s not hard.  Just pick an exercise you don’t like to do and do it twice as many times as you want to do it.  The PAX will support you.  The Q doesn’t have to be perfect.  It just needs to be.  And, a Q needs to be on the website calendar days in advance so that any sad clowns will know that F3 will be there for them on Saturday morning (remember, the sad clowns don’t have access to Slack).  Step up and sign up.  Do it for your brothers.  Do it for Lilly.  We can’t let this fade in his absence or fall only on a few of us.  He will undoubtedly be back, hopefully sooner rather than later, but we need to make sure that his legacy is still here waiting on him.

MOLESKIN:
Prayers against racism, for the sick and shut in, for the journeys of Cheatsheet, his daughter, and all the F3 brothers, for Lillydipper, for Jinxy, for Doubtfire, for Convoy and his family, and for all of the unspoken prayers on our hearts and minds.  Prayers for the courage in each of us to step up in F3, in our families, and in our communities.

ANNOUNCEMENTS:
June 12th – Convergence at Big Ball followed by a work day at Wesley House

July 24th – CSAUP at Dog Pound (was last year’s CSAUP not enough?)