Drum Major – Page 40 – F3 Knoxville

Birthday Boys Triple Q

December 26, 2020 Lillydipper

THE SCENE: Frigid and sunny. Temp about 14 degrees. This was the birthday of Charmin, High-Heels and Lilydipper. The three of us Q’d together.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plenty of Side-Straddle Hops while Charmin gave the F3 Welcome and Disclaimer. 7 Cherry Pickers. 20 High Knees. Squats.
THA-THANG:
We did the workouts below with Charmin starting us off at the Coliseum. Before we got started with his exercises, good ol Charmin got us to have a snow fight with the last man hit being the first one to get a Hot Toddy after the workout. The last man standing was Gibbler. Here are the workouts:

Saturday, December 26, 2020
Lily’s Birthday Boy Triple Q 15 Minute Workout
To be performed at the Caribbean aka Circus Maximus.
We will go counterclockwise around the parking lot five times, using different
methods of movement which will be listed below. At each end of the parking lot
we will be doing reps of exercises which are also listed below. I will have
instructions posted on both ends of the parking lot so that people won’t have to
remember all of this.
West End
1. 20 Squat Jumps. Sprint to East End.
2. 20 Big Boy Sit-ups. High Knees to East End.
3. 15 Shoulder Taps (both shoulders = 1). Skip to East End.
4. 20 Carolina Dry Docks. Karaoke Right to East End.
5. 20 Bicycle Kicks (4 ct). Bernie to East End.
East End
1. 20 Merkins. Bernie to West End.
2. 20 Iron Mikes (both legs = 1). Butt Kick to West End.
3. 20 Hello Dollies (4 ct). Half-speed Sprint to West End.
4. 10 Burpees. Karaoke left to West End.
5. 20 Plank Jacks. Sprint to West End.
I don’t know how long the above will take but it may be more than 15 minutes. If
so, end early and go to next post. If it take less than 15 minutes, have guys rinse
and repeat.

Charmin at the Colosseum
25s x 5 (That’s fifty reps of each exercise cause I’m 50) and 5 rounds of 25s for
each decade of my 50 years. In between each round, we run laps around the
Colosseum, with descending number of laps because each decade seems to go
that much faster.
So, 25s of merkins and big boys, run 4 laps
25s of Smurf jacks and mountain climbers, run 3 laps
25s of American Hammers and plank jacks, run 2 laps
25s of pickle pounders and monkey humpers, run 1 lap
25s of Bobby Hurleys and dips. The end. Mosey to the next station.
I haven’t actually run through this yet, so I don’ know if it can be done in 15
minutes or not. If not, I’ll shorten it, but the idea will be the same.

High Heels Kick’n it at the Ball Fields
I plan to do my Ab End / PT End workout.
Ab End
Exercise 1 – LBC – 15 4 count
Exercise 2 – Flutter Kick – 15 4 count
Exercise 3 – Box Cutter – 15
Exercise 4 – Holly Dolly – 15
Exercise 5 – Big Boys Sit ups – 15
PT End
Exercise 1 – SSH – 15 4 count
Exercise 2 – Hand release Merkin – 15
Exercise 3 – The Squat – 30
Exercise 4 – Carolina Dry Docks – 20
Exercise 5 – Burpee – 10
On one side of the parking lot you start the Ab exercise and do the stated reps.
After completing the reps you run to far side of parking lot and do the same Ab
exercise just completed until the six arrives. Once the six is in then you start the
next exercise from PT side and do the stated reps. Then run to other side of
parking lot and do the same PT exercise until six arrives. Do all five exercises.

MARY:
Some 25s at the Pavilion with Picnic Table Pull-ups and Bench Dips.
COUNT-OFF & NAME-O-RAMA
17 men, no FNGs
CIRCLE OF TRUST/BOM:
Charmin, High-Heels and I now equal up to 169 years of living and I, Lilydipper, am the oldest of the “Respect”able crew. It is nice to know that, no matter how old we get, we still have room for growth. At 64 I hope to continue working out with F3 for quite some time to come. And, no matter who leads the F3 workouts and no matter what their age, I feel I grow with each message I hear. Yet, even when I can no longer run about, perhaps even walk about, there will be room for me to grow as an individual. God wants us keep growing in Him throughout our lives. Isn’t it nice to know that we always have more to learn? I was listening to a radio station about a man who had injured his back and for quite some time was in pain, unable to walk about. He decided to get on the internet and learn as much as he could about different subjects. For example, he found spiders to be fascinating and found he could spend day after day learning more and more about them. One subject, tons to learn.

Much of what we learn we must learn more than once. Growth comes through hearing the same thing again and again until it finally plants itself within us. Also, we must live with what we learned and apply it again and again. I have found sermon lessons at church to be that way. I will hear a sermon and think, “Wow, I need to hang on to this, use it in my life.” Yet, I some how lose it, it drifts away. Then, another sermon comes along with a similar message. Some of it sticks with me. After 10 to 15 similar sermons, maybe I finally get it. Maybe by then I start applying it. I grow for goodness sake! That is how growth occurs. What we learn comes through inculcation, a repeating of the lesson, until we get it through our thick skulls.

Lord, help me to keep growing no longer how old I get!!!
MOLESKIN:
Prayers for those impacting by Covid and for this pandemic to end; for an end to racism; for Ribbed and his wife, Sarah, who is recovering from the removal of a tumor near her spine; and, for all those who have family or friends who are suffering.
ANNOUNCEMENTS:
Hot Toddys and sausage biscuits immediately after the workout; CSAUP the last Saturday in January at the Asylum.

No Measure

December 1, 2020 Lillydipper

THE SCENE: Clear sky with temp at about 33 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run around parking lot, 25 Side-Straddle Hops, 20 Plank Jacks, 10 Cherry Pickers, 10 Rockettes, 7 Twists, 7 Wide Arm Circles Forward and Backward
THA-THANG:
Mosey to start of Serpentine Sidewalk. We will do 14’s on the sidewalk until it hits the perimeter trail. We will Bear Crawl for one light, then run for four and continue this pattern until the perimeter trail.

Next, we will do 20 American Hammers.

Then we will head south on the Perimeter Tail doing nickel, dime, quarters with the following exercises until we get to the southern ball field pavilion:

Jump Squats
Merkins
Smurf Jacks

Mosey to large parking lot by the southern ball fields. We will Bernie from one end of the parking lot to the other stopping at each large lamppost to do 20 Big Boys Sit-ups. We will Skip back stopping at each light to do 10 Hand Release Merkins

Mosey to roadway that heads back to A0. Stop to do 20 Squats.

Mosey to Caribbean. We will alternate between Karaoke Right and Karaoke Left stopping at every fourth island to do 10 Iron Mikes (both legs = 1)

Mosey to AO.

MARY:
25 Baby Crunches (4 ct)
COUNT-OFF & NAME-O-RAMA
21 Men with no FNGs
CIRCLE OF TRUST/BOM:

I was listening to a sermon by Shawn Slate, the pastor at my church, and he quoted a line from a book called When God Interrupts by M. Craig James. The line, which really struck me, is: “There is no better way to lose your life than to constantly measure it.”

We get into trouble when we start measuring our life against the successes of others or against the “shoulds” that we create for ourselves. I do not mean that goals are unimportant. Goals give us something to strive for. But, they can lead to the loss of a relationship with God. They can keep us from truly seeing the virtue, the struggle, and the stories in other people. If we are continually measuring our own lives we are probably ignoring the lives of others. Our lives become one more item to mark off our checklist in our path to greatness. And we end up playing the game the world wants us to play: to have the nicest car, to get the best job, to move into the richest neighborhood. We climb up the latter to success and ignore God’s world around us.

In God’s kingdom, our worldly measures of success don’t matter. Jesus said, “The last shall be first and the first shall be last.” And what did Jesus, the messiah, the king, do before his death? What did he do to show the disciples what it is to be great in heaven? He got on his knees and washed the feet of each one of them. He served them.

In the same service that my pastor preached, our congregation sang a communion hymn called Jesus, I My Cross Have Taken. One of the lines in the song is “With thy favor, loss is gain.”

Perhaps part of being a High Impact Man is giving up the ways I measure myself as successful and giving up the ways I compare myself to others. Rather, I should focus more on serving others, on washing the feet of fellow sinners, be willing to sit at the end of the row versus the front of it. It is there that I am apparently much more likely to find God’s favor.

MOLESKIN:
Prayers for Corona Weight’s brother, Jared, whose parole hearing was extended from November to March. He remains in prison. After having an amputated thumb replaced he must have it removed again and, hopefully, replaced later. Prayers for Curve Ball’s wife who is having surgery in Florida; for Goober’s step-grandmother who was recently diagnosed with Covid-19; and for Ribbed’s wife who will have surgery to remove a tumor at her spine on December 14. Prayers for the vaccines for the coronavirus, that they may be effective and that they reach the world’s population quickly.

The Hills Are Alive With The Sounds of F3

November 29, 2020 Pluto

THE SCENE: Nice Day! Chilly at 7:00 am start mid 40s. Clear sky
F3 WELCOME & DISCLAIMER

Follow the Covid recommendation’s …. I am worse than any amateur, modify as necessary. We are going to do some hills today.

WARM-O-RAMA:
SSH X 15 , Butterfly Stretch ( Coach Dunn’s advice always appreciated), IT Band/Hip band stretch, quad stretch, arm circles, 5 Burpees. ( Pluto has no rhythm so the counting is always off a little )

THA-THANG:

The goal for this workout was to hit each of the primary hills in the Asylum AO. While planning the workout Pluto realized that an appropriate theme was the movie the Sound of Music. At multiple points in the workout the Pax sang the “The Hills are alive with the sound of F3” The singing was high spirited, but not in tune.

Run from AO start to base of Everest. At Everest Base: 20 Beachball Merkins & 20 LBCs
Run up Everest – Al Gore till 6 up then Mosey to Stop sign. At Stop Sign 15 Squats with 5 second hold at bottom. Mosey to bathroom building at base of Picketts Hill.
Run up Pickets Hill with 5 Burpees at each plateau ( 5 Plateaus & 25 burpees if the hard side was chosen) Mosey down to Picnic Tables
Picnic Tables – 15 Picnic Table Pull Ups, 15 Dips, 20 Merkins in parking lot. Rinse & Repeat 2x. Did a few yoga stretches and core at flagpole then mosey between ballfields to base of Cardiac Hill.
Run up Cardiac Hill with 10 Imperial walkers at every second light ( We sang the Hills Are alive at Base and put a headlock on a passing walker )
Mosey to CMUs… 20 Curls, 20 Overheads, 20 rows with CMUs Rinse & Repeat x 2 then mosey to base of Baby Cardiac Hill.
Up & Down Baby Cardiac Hill 3 x with LBCs or Ankle touch core work at base x 20.
Finished together running up final hill to AO start point while singing “Climb Every Mountain”

COUNT-OFF & NAME-O-RAMA
24 Pax got better this fine morning! Pele, Drum Major, Waffle House, Lillydipper, Hot Tub, Hooker, Jumbo, Mickey, G String, Convoy, Choir Boy, Matlock, Dung Beatle, Gilligan, Abacus, Gobbler, Swimmies, High Heels, Crawldad,
CIRCLE OF TRUST/BOM:
Pluto shared how one of his favorite movies to watch during the Christmas season was the Sound of Music. As we hit the four hills of the Asylum AO this morning the song the Hills are alive with the sound of F3 was an appropriate theme. It is a rare that we do all four of these hills in a workout. Only have time to do so on a 1 hour Saturday. As we finished the workout the song ” Climb Every Mountain” was a closing song and finished the Sound of Music workout theme nicely. Pluto then shared 10 points of Trivia related to the Sound of Music and a tie in to leadership lessons from the Sounds of Music that were in a Forbes Magazine article a few years ago.

Sound of Music Trivia:

The Von Trapps did escape Austria as the Nazis came to power, but they didn’t flee over the Alps, they got on a train to Italy and then traveled to America, where they had a concert tour scheduled. The day after they left, Hitler ordered the Austrian borders shut.

When they left Austria, Baron von Trapp and Maria had already been married for years and had two children of their own, with another on the way.

When the von Trapps came to America they settled in Stowe, Vermont. They opened the Trapp Family Lodge, which is operational to this day.

The Sound of Music was the eighth and final musical written by Rodgers and Hammerstein, but Hammerstein never saw the movie. He died of stomach cancer nine months after the Broadway premiere.

“Edelweiss” was the last song Oscar Hammerstein ever wrote, the production of the movie had to stop for two hours to teach all of the extras the words to the song for that scene.

When it came to the movie, Julie Andrews wasn’t the first choice for Maria! Producers wanted Grace Kelly or Doris Day to replace her.

Sean Connery, Richard Burton and Bing Crosby were in the running to play Captain von Trapp, before the role went to relative newcomer Christopher Plummer.

Kurt Russell and Richard Dreyfuss also auditioned to be von Trapp children.

While filming the iconic opening scene, twirling in the hills of Austria, Andrews kept getting knocked down in the mud by the gusts from the helicopter carrying the camera.

Adjusted for inflation, it’s one of the highest grossing films ever made, right behind Gone With the Wind and Star Wars.

It had the longest first run in U.S. cinemas ever at four and a half years.

Forbes Magazine: Four Leadership Lessons from Maria Von Trapp

https://www.forbes.com/sites/geoffloftus/2016/05/28/four-leadership-lessons-from-maria-von-trapp-julie-andrews/?sh=3c7d0e4210c6

MOLESKIN:

As we prayed together we as HIMS so often pray for our significant others and others in the Pax undergoing spoken challenges. Please remember that each of us has our own challenges each day & that all of us are going through something. Remember to pray for all the unspoken needs of our Pax and fellow f3’ers
ANNOUNCEMENTS:

The workout was followed by a well attended and enjoyed coffee time at Panera.

November 24, 2020 Steam

[ The Scene ]

– Apparently this whole “board meeting” idea has caught on with “The Others” = people that don’t do F3. So tonight, The Others were having a board meeting (sort of – sitting around in camp chairs in a circle and talking with/without drinks in hand) – so PAX moved to the Asylum AM spot to circle up

[ Welcome/Disclaimer ]

Welcome to F3: Fitness/Fellowship/Faith
My name is Steam and I am not Thunderstruck unfortunately but he had a previous engagement so I will be your Q tonight!
Couple things:
- I’m not a professional
- You’re here on your own volition
- If you need to modify anything that we do tonight – you know your body better than anyone – so feel free to do so.

[ Warm 0 Rama ]

SSH: 30 x 4 IC
Rockette: 25 x 4 IC
Squat: 20 x 4 IC
Merkin: 15 x 4 IC
Imperial Walker: 15 x 4 IC
Motivators: 4

[ The Thang ]

(mosey to the CMU pile)

25s

5 rounds
- Round 1: 5 CMU curls —> run to playground: 5 dips
- Round 2: 5 CMU curls + 5 chest presses: run to playground: 10 dips
- Round 3: 5 CMU curls + 5 CMU chest presses + 5 CMU rows: run to playground: 15 dips
- Round 4: 5 CMU curls + 5 CMU chest presses + 5 CMU rows + 5 CMU sit-ups —> run to playground: 20 dips
- Round 5: 5 CMU sit-ups + 5 CMU rows + 5 CMU chest presses + 5 CMU curls

2 POCs (Points of Contact)
- CMU pile
- Playground down from AO
5 Xs
- @ CMU pile: curls, chest presses, rows, sit-ups
- @ playground: 5 dips —> +5 —> +5 every round

(Return CMUs and mosey to Pavilion)

All My Benches

4 sides of the bench
- Short Sides: 25 pull-ups/chin-ups
- Long Side 1: 25 Incline Merkins
- Long Side 2: 25 Decline Merkins
Wall-Sit when done

(Mosey to playground)

The Final 15

10 at the playground
- 5 minutes of bench work
  - Alternate between box jumps/step ups + dips
- 5 minutes of core work (these were some LONG minutes). Have you ever had 5 minutes last 3 hours? Because now we all have.
  - Alternate between flutter kicks and big boy sit-ups
5 back at the AO
- Mosey back to the AO
- Light stretching with Steam (not Pusher approved OR denied. OR denied, that’s important)
  - Stretching back and lower legs
  - Borderline yoga stretching legs an chest

[ COT ]

# off
Name o Rama
BOM

”When I”

When I wandered, He led.

When I was thirsty, He supplied water.

When I hungered, He provided nourishment.

When I strayed, He called me back.

When I let my thoughts wander, He re-focused me.

When I was weary, He provided a place to sit and rest.

Think about your own “When I” statements from this year. In addition to the ones I’ve experienced above, some of mine have been “When I wondered if I was going to have a job” or “When I was isolated in my home for days on end during the original quarantine” or “When I didn’t know how this would end” or “When I questioned why all of this is happening” and so on and so forth. So what are your “When I(s)” ?

But the thing about a “When I”statement is just that, the but. But God. So if and when you find yourself wandering – let Him lead. If and when you find yourself thirsting for something (literal liquid or not) – let Him supply it. If and when you hunger (physical hunger or soulful hunger) – let him provide nourishment. If and when you feel yourself straying – let Him call you back gently (or strongly sometimes). If and when you feel your thoughts begin to wander and take control – let Him refocus you. And when and if you find yourself weary – let Him provide you a place to sit and find rest in Him.

Don’t Look Back

November 21, 2020 Lillydipper

THE SCENE: Sunny, temps in low 40s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Y 20 Side-Straddle-Hops, 10 Mountain Climbers, 10 Cherry Pickers , 32 Grady Corns, Left Leaner (Liberal), Right Leaner (Conservative), Little of This and That.
THA-THANG:
Mosey to Coliseum. We will do 20 American Hammers and 10 Tempo Merkins. Mosey to parking lot below Coliseum. Each man gets a partner for Doras. While partner runs up stairs and to driveway coming back to parking lot the other partner does exercises. Here are the exercises that each two-man team completes:

100 Squat Jumps
100 Iron Mikes (both feet = 1)
100 Hello Dollies (4 ct)
100 Flutter Kicks (4 ct)
200 Baby Crunches

Mosey to stop sign at southeastern corner of Admin Bldg. There will be cones planted along the roadway. Men will stop at each cone to do exercise listed.

Cone 1: 10 Hand Release Merkins. Sprint to Cone 2.
Cone 2: Ten Burpees. Bernie to Cone 3.
Cone 3: 20 Big Boy Sit-Ups. Bear Crawl to Cone 4.
Cone 4: Run to front of Admin Bldg to do 25 Calf Raises at Steps. Then run back to Cone 5 which is on roadway at other end of parking lot.
Cone 5: Hop to Cone 6.
Cone 6: Run down stairs by bat cave, head left to grove and run up top of summit to come back to this cone. Then Bernie to Cone 7.
Cone 7: 20 Dive Bombers. Butt Kick to Cone 8.
Cone 8: 20 Bicycle Kicks (4 ct.) Sprint to Stop Sign. Alternate between Big Boys and Merkins until rest of PAX arrives.

Mosey to Haslam Boulder. 30 Second Gander at River Area below.

Mosey to Parking Lot with CMUs.

Each man grabs CMU. We will do the following exercises then run to Pavilion to do 15 Picnic Table Pull-ups between each exercise:

20 Overhead Presses
20 Bell Ringers
20 Curls
20 Rows
Note: We just happened to team up and play a little game called “Encore” while in the midst of the CMU exercises. Losers had to do some Burpees.

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

Philippians 3:13: Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead. . .

From Lyrics to “Don’t Look Back” by Boston:

Don’t look back
A new day is breakin’
It’s been too long since I felt this way
I don’t mind where I get taken
The road is callin’
Today is the day.

A patient of mine told me of a quote he heard that he wanted to apply to his own life. The quote is, “There is a good reason why the front window of a car is bigger than the rear view mirror.” I love that quote. If we spend too much time looking at the rear view mirror what happens? We crash. We are injured. We are not dealing with what lies ahead.

I see another patient who is frankly stuck in the past. It keeps him from moving on in the present. He made a decision to leave a job he hated, retire early, leave the expensive city he lived in up north, and move to the mountains of East Tennessee. His life has not been what he had dreamed about when he made the decision. He has struggled financially and doesn’t have as many friends here as he would hope to have. He now regrets the decision he made to quit the job he had and move here. He keeps thinking of how much more money he would have if he had stayed with the job. Trouble is, he was miserable at that job and treated unfairly in it. He had good reasons for making the decision he did. And, he could make his life better here. He has opportunities to meet new people, meet friends. He could get a part-time job to bring in a little extra income besides his retirement income. But he lives in regret, looking at the past through that rearview mirror.

Even if we do make mistakes in life, we cannot go back and fix it. We can only learn from our mistakes and move on. That is the key to finding what we need. I think this is what Jesus meant when he said, “No one who puts his hand to the plow and looks back is fit for the kingdom of God.” (Luke 9:62) He means that if we keep looking back we will miss out on God’s heavenly blessings, on the opportunity He gives us to live in Him.

Gents, don’t look back. We all make mistakes. Put your hand to the plow and move forward, trusting in God to be with you along the way.

MOLESKIN:
Prayers that racism would end in our country, our melting pot; for the victims of Covid-19 around the world; of praise for Lily’s wife, Jan, being cancer free; for Abscess’ sister who will be getting a biopsy to see if she does have breast cancer; and for Ribbed’s wife who has surgery near the cervical area of her spine to remove a tumor.
ANNOUNCEMENTS:
Bring coats for the collection we are gathering for charity. Come on out to Panera this morning for the book signing by a fellow named Robertson Dickens (aka Crawdad).