Gilligan – Page 3 – F3 Knoxville

Giving in Thanks

November 26, 2020 Lillydipper

THE SCENE: Beautiful and sunny day, temps in low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Pinto Twists, 10 Windmills, Gobble Trot around the parking lot, 7 Baby Arm Circles forward and backward, 5 Wide Arm Circles forward and backward.
THA-THANG:
Mosey on trail toward Mt. Everest but stop halfway for 20 American Hammers.

Continue mosey to base of Mt. Everest. We will do 10 Tempo Merkins and 10 Tempo Squats. We will then run to top of Everest. At top we will do 30 Baby Crunches, 20 Hello Dollies and 10 Shoulder Taps.

Mosey to Shaded Parking Lot across street from Northern Ball Park Entrance Parking Lot. We will do 20 Flutter Kicks.

Mosey to Caribbean Parking Lot. We will run a U shape around parking lot stopping at every 3 islands to do exercises. Those getting to end of U first will sweep men back. Here are the exercises:

20 Smurf Jacks
10 Hand Release Merkins
20 Bicycle Kicks (4 ct)

Mosey go grassy area by first ballpark off of Northern Ball Fields entrance. We will play a game of 10 second huddle football (no more than a ten second huddle between plays). The game will be touch with one blitz allowed per four down and only mid field being a first down mark.

COUNT-OFF & NAME-O-RAMA
29 men/boys with one FNG, 5-year-old Jack, son of Lunch Money. Jack now has the F3 name of Turkey Gobbler!
CIRCLE OF TRUST/BOM:

I had the opportunity to look at some quotes from Presidents that each made on Thanksgiving Day. I was struck by how many, in giving gratitude for the way our nation has prospered, also gave attention to the need to give to others, particularly the less fortunate. I will quote from two of those presidents:

Calvin Coolidge 1925:

“As we have grown and prospered in material things, so also should we progress in moral and spiritual things. We are a God-fearing people who should set ourselves against evil and strive for righteousness in living, and observing the Golden Rule we should from our abundance help and serve those less fortunately placed. We should bow in gratitude to God for His many favors.”

Ronald Reagan 1981:

“In this spirit, Thanksgiving has become a day when Americans extend a helping hand to the less fortunate. Long before there was a government welfare program, this spirit of voluntary giving was ingrained in the American character. Americans have always understood that, truly, one must give in order to receive. This should be a day of giving as well as a day of thanks.”

To give to others is an American call and certainly a call for F3. I am proud of F3 for the principal we attempt to follow of giving to the community and those in need. I have been struck by the way are N’antans, currently Judge Judy and formerly Abscess and Cap’n Crunch have made that a mission of F3 Knoxville. Let us keep the spirit of giving in our hearts as we give thanks for our blessings.

MOLESKIN:
Prayers for Pinto, for Ribbed’s wife as she goes through surgery for removal of tumor by spine on Dec 14, for Curveball and his wife as they head to Florida on Saturday for surgery she will have there early next week, for the wonderful woman that F3 helped clean shelves in her garage last week, and for the lonely and isolated in our country on this Thanksgiving Day.

Thanksgiving Buffet – And Pie

November 26, 2020 Charmin

THE SCENE: Surprisingly warm, post rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Appetizer: SSH (4ct) x 25; CP x 5; Tie Fighters x 13 each way
THA-THANG:
We all jump in the family station wagon for a trip to grandma’s house for dinner (Mosey up the hill to the lower trail. The buffet has been set out and we work our way around, filling the plate:

Mashed potatoes and gravy = Tempo squats x 25
Dressing (and more gravy) = American Hammers x 25
Turkey and Cranberry Sauce = Tempo Merkins x 25
Sweet Potato Casserole = Smurf Jacks (4 ct) x 25
Brussel Sprouts roasted with bacon = Hello Dollies (4 ct) x 25
Yeast Rolls = Carolina Dry Docks x 25

We know we’re gonna have seconds, so we head back around to earn those extra portions. At each station, we take turns giving thanks to something in particular.

Next is dessert: Mosey to the overlook to earn some pie with 10 8 count man-makers.
Finally, it’s time to do the dishes. Run the loop at the overlook (it is shaped like a platter, after all). Then mosey back to the AO
MARY:
Just enough time for Waffle House to lead us in some ATMs and a couple BBQ squats and we’re done.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1863 was one of the worst years in our country’s history. And yet, President Lincoln saw fit to proclaim the last Thursday of November a National Day of Thanksgiving, the first time it was a national holiday. We should all read that proclamation from time to time to remind us of the bounty that God’s grace has bestowed upon us, even if it is not immediately apparent. You can read it here: http://www.abrahamlincolnonline.org/lincoln/speeches/thanks.htm
As Paul said: “for I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.” Rom 8:18
MOLESKIN:
Prayer requests: Ribbed and his family; Cheatsheet’s mom and for national healing; Assfault’s family; Full House’s wife and family; safe travels for those on the road.
ANNOUNCEMENTS:
Happy Thanksgiving. Let’s spend a moment of quiet contemplation on what we should be truly thankful for and recognize that those things flow from God’s grace and mercy.

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).

Workout + Q101

March 26, 2017 Capn Crunch

THE SCENE
55 and cloudy

Welcome, disclaimer and explanation of day (workout + Q101)

THE THANG
COP
– SSH 4ct 30x (IC)
– Squats 4ct x20 (IC)
– Dive Bombers 15x (IC)
– Reverse Lunges x10 (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)

Partner up with Battle Buddy and line up along the curb

Grinders
1^st Battle Buddy lunges to the first cone, then sprints to second cone, does 5 reps of the exercise while Battle Buddy 2 is jumping air rope. Switch.

Each round increase by 5 reps until each man does a total of 20 reps. Three rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = BBS
– Rd 3 = Froggy Squats

Mosey to field opposite the soccer fields

Nickel and Dime Hill Runs
Battle Buddies alternate between…
– 1^st Battle Buddy raccoon crawl to the base of the hill, run up the hill, back down the hill, then run backwards up the hill and do 10 fairy jumps, run around back to the start (2^nd Battle Buddy alternates flutter kicks and superman swims x15 each)
– Switch

Rinse and Repeat 4x (each man 4 trips)

Pyramid of Pain
Circle up. We are going to do the following exercises together adding an exercise each round (ending with doing all 5 together).

Exercises (x20 of each):

Narrow Squats
Diamond Merkins

Run up hill!

BBS
Reverse Lunges (each leg counts as 1)

Run up hill

Dry Docks

Mosey to SP

ABS
Dealers Choice…
Woodshack – Jay Lo & Pickle Pounders in honor of Hooker’s wedding!
Zygote – Boat Canoe

COT
Number off & Name-O-Rama (37 PAX, 3 FNGs)

BOM
As iron sharpens iron, so a friend sharpens a friend (Proverb 27:17 NLV)

Notes from Q101
Most important thing: It’s Not About You!
– Your #1 job as Q is the safety of the PAX.
– Men have shown up early and are trusting you to challenge them and keep them reasonably safe.

PLANNING
Not just the exercise, but the explanations, transitions and your BOM
– Explanations and transitions can make or break a workout!

Think through the following when planning your exercises:
– Weather (not just the day of, but the days before)
– Amount of day light
– Size of the PAX (make thing scalable)
– Fitness levels in the PAX

Equipment needs
– Cones, light sticks, CMUs, etc.

ELEMENTS
Strength
– Push, pull, core and leg
– Goal: tax each of the four major muscle groups

Cardio
– Sprints and distance
– Goal: elevate the heart rate and maintain it

PRACTICE
Make sure YOU can do the exercises properly

PRACTICE, OUT LOUD, THE CADENCE!

EXECUTION
Talk up the morning on GroupMe. Let the PAX know you are excited to lead them.
Show up early!
Be energetic (you don’t have to be Richard Simmons, but
Always wear a watch
USE PROPER CADENCE
This seems small…it isn’t. The cadence creates a very real synergy for the group.
Proper cadence is:
– “The Next Exercise is ______________________”
– Clear and concise command
– PAX repeat exercise name to demonstrate understanding
– “Starting Position … Move”
– “Starting Position” is the information
– “Move” is the command
– Pause between info and command, to assist with understanding
– “In Cadence … Exercise”
– “In cadence” is the information
– Not all exercises are in cadence
– PAX repeat back “in cadence” to demonstrate understanding
– “Exercise” is the command
– Signals PAX it is time to begin
– Pause between info and command, to assist with understanding
– “1, 2, 3” then PAX calls rep
– Your cadence MUST match the called exercise
– Not all exercises are performed at the same cadence
– Your count matches the body movement
– PAX call the rep number in place of “4”
– Change your voice inflexion on last rep
– Signals to the PAX that we are ending
– Important to keeping morale and order
– “Recover”
– At the end of the called exercise you call “Recover”
– Important command to let everyone know we are finished
– During the workout, engage the PAX
– Have PAX count off for rest times
– Use men’s F3 names
– Laugh, remember…this is supposed to be hard, but it’s also supposed to be fun.
– If you can’t do it, don’t Q it.
– This doesn’t mean you have to be the strongest and fastest, just that you can execute the exercise properly

– NEVER leave a man behind
– This is important when moving around the AO. If the PAX gets stretched out we loose cohesion.
– If you feel the group stretching out, circle back (i.e. wagon wheel) or stop and do a few reps of an exercise (i.e. merkins, squats, etc.)

Sons ‘o Fear and a Walk in the Park

August 4, 2016 P-Nut

THE SCENE
84 degrees and humid

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Squats                        ICx15
Calf Raises                  ICx15

Quick mosey around the perimeter of World’s Fair Park and back to the grassy area near the fountains

Wrestle Mania 2016
PAX divided up into four groups and gathered at one of the four cones set up around the field. Instructions were to bear crawl counterclockwise around the “ring,” stopping at each cone to perform the following:
10 burpees
20 merkins
30 squats

Rinse and repeat for 15 minutes

Mosey to stairs near Sunsphere

11’s on the Stairway to Heaven:
Increasing merkins (starting with one) at the base of the stairs; decreasing StarJacks at the top of the stairs (starting with ten).

Indian Run back to the AO

Burnouts:
Tricep dips 20 OYO
Incline merkins 20 OYO

Rinse and repeat for four minutes

Ab-O-Rama: Dealer’s Choice
Hello Dolly
Boat-Canoe
Lance Armstrongs
Flutter Kicks

COT
Number off and Name-O-Rama

BOM
YHC read from John 8:12. He talked about the iconic Sunsphere and how it represented “energy” in the 1982 World’s Fair. This passage from John encourages us to be a “light” to the world…and we should be lights in our community, our workplace, our church and our home.

YHC then prayed us out.

MOLESKIN
Wow! 31 PAX participated in the inaugural beat-down at the World’s Fair Park. Lots of spirited mumblechatter and laughter. This location offers much for future workouts, including lots of fields, stairs, water and greenway routes.

This AO will help us reach potential PAX both downtown and in East Knoxville. No sadclown or fartsacker is safe in Knoxville, men. Let’s keep it going.