Duggar – Page 9 – F3 Knoxville

Birthday Q

August 15, 2021 Jetlag

THE SCENE: Dry and hot 89F weather.

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:
Raise the roof
Grady corns
Tempo Squats

Imperial walkers

Tempo Merkins

Plank Jacks

THA-THANG:

Mosey to bottom of Everest

11 no touch merkins

11 dry docks

11 high knees 4ct

Workout 1:

11 forward lunges

11 burpees

11 bear crawls 2ct

11 side straddle hops at the top

Mosey to bowl:

Workout 2:

Squat jump shots on top 11x

Mountain climbers on the bottom 11x 4ct

Burpee Indian Run up to AO: 2 burpees everytime a person reach in front of you.

Ultimate Basketball: ultimate frisbee rules using basketball. 2 burpees every turnover

MARY:
NA.

COUNT-OFF & NAME-O-RAMA
19 HIMs.

CIRCLE OF TRUST/BOM:
Age will always just be a number. Don’t let your age define what you can or cannot do. And don’t let it be a base measure of success. All of us are unique and take different paths. Success is relative and should not be compared.

“The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” – Bob Marley

MOLESKIN:
Prayers for Drum Major’s daughter as she prepares for an acl surgery; Corona weight’s brother has been sober for 3 months now and have been away from trouble.

ANNOUNCEMENTS:
Steam and Guppy in partnership with heart and soul church will be serving Girls Inc. by painting, cleaning, landscaping, donating and more on August 12 in Oak Ridge.

Keeping It Simple

July 23, 2021 Magic Mic

THE SCENE: A somewhat cooler morning, upper 60’s and not too humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Shoulder Taps, Moroccan Night Clubs, Overhead Claps, This and That, Tempo Squats
THA-THANG:
Moseyed over to the drive in front of Gresham. We did 3 rounds of Doras, changing partners each time. We started at the end of the side walk and would run to the stop sign at the other end of the drive.

Round 1: 200 Merkins plus running
Round 2: 300 BBS plus running; if you finished first when running with a group you could add 5 reps to your total
Round 3: 400 Squats and running; if you finished before the person who started running before you you could add 10 reps to your total

MARY:
Moseyed back and did a very fast round of the Protractor

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Office is easily my favorite show of all time. One of my favorite quotes is where Dwight gives Ryan sales advice saying “Michael always says ‘K-I-S-S: Keep It Simple Stupid’. Great advice, hurts my feelings every time”. This is really helpful advice for me as well because I have a tendency to over complicate things, even when making workouts, which is why today we did only 4 things that everyone knows how to do: running, push ups, sit ups and squats. This quote also got me thinking of how simple our call as believers can often be. Paul instructed the Thessalonians to lead a quiet life and work with their hands, Jesus’ answer to the question of what command is greatest was simple: love God and love your neighbor. Looking back on my life the men who had the most impact on me were not engaging in any sort of crazy complicated approach to anything, they just simply loved God and loved me. So my advice to us all is to keep it simple stupid.

13 Helpers

July 17, 2021 Sparkler

THE SCENE: Partly cloudy in the low 80’s and a bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH	20 IC
Cherry Picker	15 IC
Michael Phelps
Grady Corns	32 IC
Rockettes	20 IC
Merkins	10 OYO

THA-THANG:

Mosey Down road to stop sign

Nickel Dime Quarter

Bobby Hurly – on one end and American Hammer (2 ct) on other

Burnie then run back

Mosey to bat cave in shade, Ring of Fire – Merkins up to 3 ct

Mosey up road to shady area in front of the low building at south entrance

Split in 2 groups

Nickel Dime Quarter

Merkins one end and BBS at other- Run between

Crunches on one end and IMP Walkers at other – Liutenant Dan in between (1 x lung, 1 x squat, then 2x, etc), uphill, run back

OH Claps on one end and Iron Mike (1 ct) at other – bear crawl uphill, run back

Mosey to rolling grass hill, then Pickets Charge back to bat cave

MARY:

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

Fred Rogers: When I was a boy and I would see scary things in the news, my mother would say to me, “Look for the helpers. You will always find people who are helping.” To this day, especially in times of “disaster,” I remember my mother’s words and I am always comforted by realizing that there are still so many helpers – so many caring people in this world

Thinking about the billionaires going into space and all the publicity. Yes its an achievement, but its not really a big impact on pretty much the rest of the society. Good news stuff.

Being a helper. Doing what you can to make a difference. Doing something that doesn’t help you, creates more work for you and potentially more risk. Being a helper whenever and wherever you can within your capabilities. Reaching out, overlooking the negative and not making comment or judgement, just being there, reaching out to impact someone else, be it a stranger or not. Listening, acting. That’s a saint in my book. We have many examples in F3 of this behavior every day, not me. We all have the capability to impact others- whether it be a kind word to a stranger or reaching out to someone who you have lost touch with. Seems like today everyone is looking to find fault and call people out when they make a mistake. That’s the ego working. Forget that, small gestures can and do make an impact. People who do this consistently are saints. We have many in F3, true HIMs every day make both big and small impacts. Small acts matter!

MOLESKIN:
Prayers for @Lilydipper, @CoronaWeight’s brother, @DrumMahor’s daughter and @Jetlags friend
ANNOUNCEMENTS:

Focker’s Bachelor Party

June 22, 2021 Soot

THE SCENE: A nice comfortable morning. No rain and just enough sun.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, lots of joint rotations, tempo merkins and squats.
THA-THANG:
Started off nice and easy with some Doras. Battle Buddy pairs completed 50 merkins, 100 squats, and 150 LBCs.

After that, we took a lap around the field stopping at six stations along the way. The first round was a demonstration with 5 reps each. Then we released OYO to complete the ladder of 5-10-15-10-5.

Squats
Merkins
Flutter Kicks
Lunges
Prone Row
Burpees

Once we completed going ’round the field a couple of times, we gathered by the flags near the fountain. Running between the two circles of flags, we completed two rounds of 7s. First was merkins and squats; second was SSHs and flutter kicks.

MARY:
With four minutes remaining, some of the veteran PAX took turns leading us in core work.

COUNT-OFF & NAME-O-RAMA
22 PAX to include 6 out-of-town FNGS (Heisenberg, Tyson, Martha, Floater, Hustler, Snake Eyes).

CIRCLE OF TRUST/BOM:
Misfire gave his soon-to-be brother-in-law, Focker, some words of wisdom and encouragement. We concluded with a BOM praying for Focker and his soon-to-be wife.

With One Eye Squinted…

April 8, 2021 Pele

THE SCENE: Partly cloudy, very pretty clouds, low 70s, quite breezy. Good kite-flying weather.
F3 WELCOME & DISCLAIMER

Check.

WARM-O-RAMA:

-Motivators (7-ct)

– 10 Cherry Pickers (4-ct), in cadence, maintain position…

– Hamstring stretches, sky reaches

– 20 Grady Corns (4-ct), in cadence

– Little of this and that

THA-THANG:

MOSEY to stop sign at northeast corner of circle drive.

ARM STATION: MUCHO CHESTO
- 10x Merkin
- 10x Wide Merkin
- 10x Stagger Left Merkin
- 10x Stagger Right Merkin
- RINSE AND REPEAT

MOSEY to Center of Coliseum.

LEG STATION: AIKEN LEGS
- 20 squats
- 20 Box Jumps (on wall)
- 20 Lunges (10 each leg… but we did 20 each leg for extra credit)
- 20 Split Jacks (10 each leg forward… but we did 20 each leg forward for extra credit)
- RINSE AND REPEAT

MOSEY to lower parking lot under Coliseum

5/10/15s. Get a Battle Buddy. Partner 1 runs up to stop sign and does 5x reps of two exercises, then comes down and switches with Partner 2, who is running in place or doing SSH. R&R with 10x, then 15x exercises. The exercises are:
- Round 1: Mountain Climbers and Peter Parkers (both 2-ct)
- Round 2: Smurf Jacks and Froggy Jumps

Mosey to stop sign at southern corner of circle drive. 20 American hammers (4-ct, IC), 10 BBS.

Bernie Sanders to no parking sign. 20 American hammers (4-ct, IC), 10 BBS.

MOSEY TO AO.

CMU Catch Me If You Can!

Partner 1 Lunges away, Partner 2 does 20x of an exercise, then runs with CMU (overhead carry) to catch Partner 1. Keep going, changing the exercises. Partners must agree on exercise.
- OPTIONS: Overhead Press, Curls, CMU Press, Situps, Rows, Triceps, Squats

MARY:
LBCs until 6 caught up.

COUNT-OFF & NAME-O-RAMA
19 strong! Plus one doggy.

CIRCLE OF TRUST/BOM:

Those of us in the Christian faith have just emerged from a special part of year, the Easter season. Part of what makes Easter so extraordinary is that it is about moving on, emerging from the darkness, and having faith that God will make all things new again. As the seasons change, winter turns to spring, and the Easter season arrives, we move ahead slowly, deliberately, with great love, and great hope. But the true meaning of Easter is not without some darker elements as well. Before we reach the time of great renewal and hope there can be much fear, hesitation, and confusion, similar to what Mary Magdalene felt initially when she saw the empty tomb.

(Mary) Flannery O’Connor is a well-known southern author who wrote strange and often violent short stories. She was diagnosed with Lupus at a relatively young age. Her stories were often influenced by her struggles with her disease, and were often sardonic and dark, but she was a devout Christian that also incorporated messages of faith in her writings. Her faith-based outlook on life are on full display in a book called THE HABIT OF BEING, which is a collection of letters she wrote in the latter half of her life. And she writes that being a person of faith is not all sunshine and rainbows….

She writes, “All Human Nature rigorously resists grace. Grace changes us, and change is painful. We don’t run towards Grace, sometimes we are dragged fighting it all the way.” Faith calls us out of complacency, and into places of uncertainty. It’s risky. Uncomfortable. It’s transformative. She writes, “What people don’t realize is how much religion costs…” “It seems to be a fact that you have to suffer as much from the Church as for it, but if you believe in the divinity of Christ, you have to cherish the world at the same time that you struggle to endure it.” Fear. Uncertainty. Transformation. And only then, Exultation! That’s Easter in a nutshell.

Flannery O’Connor died of her illness at age 39. Despite the struggles and challenges, she wrote of her life, “I can, with one eye squinted, take it all as a blessing.” As we move through the darkness of the past year, hopefully we can acknowledge our blessings and faith in the journey, and, with one eye squinted, find some grace, some miracles in the year behind us, and recognize and act on the ways we were all called to be changed.
MOLESKIN:
Prayers for the return home of Corona Weight’s brother, prayers for Ribbed, Jinxy, La-Z-Boy and Lillydipper, as they recover from injury and illness, prayers for Steam’s friend Shawn.
ANNOUNCEMENTS:
April service challenge! Details TBA.