F3 Knoxville

Tag: Glamper

Tossin’ the frisbee and keeping our heads up

THE SCENE: Beatiful afternoon, in the 60s
F3 WELCOME & DISCLAIMER

Standard disclaimer with no FNGs
WARM-O-RAMA:

SSH IC – 25
Windmills – 9 IC
Baby Arm Circle – thumps up – 9 4ct IC
Baby Arm Circle – thumps down  – 9 4ct IC
Cherry Pickers – 4ct IC – 9
Grady Corns – IC 20
5 Merkins OYO

THA-THANG:

Mosey to Rock Pile
Divide into 2 teams, Team one throws frisbee as close tocone as possible – if not within ~ 6 feet, run to cone and do 4 burpees.  No burpees if close to cone. The other team does squats while waiting. Team 2 gives it a try
Grab a rock- 25 Curls, 25 press, 25 rows R and Repeat
Mosey to Near Everest
Repeat frisbee challenge.  Double and triple burpee challenges given and accepted. (Team 1 lost both challenges)
Mosey to base of everest: 3 sets of exercise, Merkins, Hello Dolly, Plank Jacks.  With each set, do exercise 5 Ct, run to stump, run back, do 10 CT, run to stump, 25 CT, run to stump.  Go to next exercise
Throw frisbee up everest, alternating running and walking to the frisbee after each throw
Mosey to front of Admin bldg.  3 sets of exercise, star jump, Imp Walkers, Hand release Merkins, 5 at top, run 1/4 around loop, 10 reps, run to halfway piont, 15 reps, run back to admin, go to next exercise.  Team 1 goes CCW, Team 2 goes CW
Mosey back to AO
5 Merkins OYO

MARY:
none
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Keep you head up. Keep you head up physically and mentally. Keep your head out of  your phone when walking – look around. Many people are injured just walking while looking at their phone, sometimes walking in front of traffic. Keep you head up while driving. Distracted driving has killed over 3200 people in the US in 2021. Set a good example for your children. 5 seconds texting at 55 mph is the equivelent of eyes off road for one football field length.  I onces rear ended (lightly) someone while looking at my phone (turned out to be an off duty cop). Mentally keep your head up. We’re going to make mistakes, its a part of learning. Keep your head up when you fail, learn from it and move on. You are not learning if you are not making mistakes. Do not get to a point where you are afraid to take on risks and get out of your comfort zone, you will not grow.  A true HIM is constantly learning and getting out of his comfort zone.

MOLESKIN:
Pray for the students taking the T-caps, for Swimmies’ mom and for Pusher’s son
ANNOUNCEMENTS:
Friday lunch at CAVA, May 29 HHOCR

Talk Less, Smile More

THE SCENE: Started off a bit misty, but turned out to be cloudy and downright pleasant, around 65 degrees
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

-10 Steve Earle’s (4-ct), in Cadence

– OYO leg stretching

THA-THANG:

MOSEY to Small parking lot south of Colosseum.

  • Do each group of exercises, running a loop after each group is completed, for a total of 5 times around the lot. Can be done in any order.  Exercise groups are:
  1. AB BLASTER:
    • 20x: LBCs, BBSs, American Hammers (2-ct), Dead Bugs (2-ct)
  2. ARM BLASTER:
    • 20x: Merkins, Carolina Dry Docks, Bottle Openers (2-ct), Shoulder Taps (2-ct)
  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)

Mosey to Road by Roundabout.

  • 5 sets of 30 seconds, AMRAP, 10 second break, BERNIE up to Curb at end of each set:
    • PLANK JACKS, LUNGES

MOSEY to roadway leading up to AO.

  • PARTNER PYRAMIDS! Partner up with like speed. Start ½ way between flag and tree. One partner runs towards flag, other partner runs towards stop sign or tree and back.   Meet at center point and   do the following exercises in REPS of 15.  Then switch directions.
    • LAP 1 Patty-cake Planks (2-ct)
    • LAP 2 Patty-cake Planks, LBCs
    • LAP 3 Patty-cake Planks, LBCs, Mtn Climbers (2-ct)
    • LAP 4 Patty-cake Planks, 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

(we got about 1/2 way through this before running out of time.)
MARY:
Nope
COUNT-OFF & NAME-O-RAMA
7 sweaty dudes
CIRCLE OF TRUST/BOM:

Early in the musical HAMILTON, Alexander Hamilton introduces himself to his hero (and future killer), Aaron Burr.  He’s nervous, trying to make a good impression, etc. is kind of hyper, talking passionately, and he’s sort of running off at the mouth a bit.  Aaron Burr stops him and gives him some advice.  “TALK LESS.  SMILE MORE.  DON’T TELL THEM WHAT YOU’RE AGAINST OR WHAT YOU’RE FOR.”

I constantly go back and forth with this concept in my head.  I’ve heard athletes, politicians, movie stars, all sorts of public figures say some version of “I’m going to speak my mind and I don’t give a BLEEP what you think about it.” And they get applauded for it.  Yeah, you go girl.  That’s right, tell them what you think and don’t let anybody tell you you’re wrong.

Well, the knife cuts both ways sometimes.  I was recently in a pretty intense discussion about some deep topics with a friend of mine. I was pretty dang sure that I was on the right side of the argument.  I was dropping knowledge bombs left and right.  Boom. There’s another one, Boom!  Big one coming, BOOM!  Shock and Awe kind of stuff.  And became more and more frustrated and angry that my friend wasn’t agreeing with me or seeing things the same way.  Afterwards, it really bothered me NOT that he didn’t agree with me so much, but that I had been so hard on my friend for not agreeing in the World According to Pele.  I went back to him and apologized, and those lyrics from Hamilton ran through my head.  Talk less. Smile more. Hmmm… maybe I should do that.

This probably isn’t a news flash to you, but people aren’t always going to agree with you.  And when that happens (not if, but when), don’t be like me, and don’t let your emotions get the best of you.  Give THEM an opportunity to explain what their point of view is and be patient, don’t interrupt them at every step pointing out what you think are the flaws of their argument.  TALK LESS.  And at the end of it, even if you never reach an agreement, shake their hand and say you respect their position.  SMILE MORE.  Like the Avett Brothers song says, No Hard Feelings.  Love Thy Neighbor (even when they’re wrong, hee hee).  Friendships are worth more than a fight about who’s right and who’s wrong.

MOLESKIN:
Prayers for various PAX, their families and friends
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

April Metric Q – Asylum PM

Asylum PM Q — April Metric Workout

5:45pm – 6:30pm

  • Pre-ruck at 5pm

[ The Scene ] 

  • 72
  • Sunny 

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

[ Warm o Rama ] 

  • OYO as the April Metric Workout is introduced 

[ The Thang ] 

Scene

  • 4 evenly spaced cones or lines ~10 yards/30 feet apart

The Workout

Part 1: RUN

  • 10 minute timer
  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.

— 1 minute rest —

Part 2: AMRAP

  • 3×2 minutes timer
  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
    • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
    • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)

— 3 MINUTES REST AND RECORD 1st ROUND # OF REPS —

— Now…REPEAT the full routine – starting over with your rep count —

— Submit four scores —

  • Round 1 run reps
  • Round 1 AMRAP reps
  • Round 2 run reps
  • Round 2 AMRAP reps

— Enter your times and reps on the Google form (link in the 1st F channel) —
— Total time to complete: 45 minutes (the full time: 5:45pm – 6:30pm)

  • 5 minutes of instruction/intro
  • 40 minutes to complete the workout

[ Mary ] 

OYO stretching

[ COT ]

  • # off – 14
  • Name o Rama 
  • FNGs
  • Word

Spoiler in Slack: You drown not by falling into the river, but by staying submerged in it. — Paulo Coelho

  • Heard this in the movie Extraction on Netflix

An F3 mantra we use a lot: No man left behind, but no man left the same.

I’ve been submerged before — I’m willing to bet many of us have felt that same way before. 

The reality is this – at some point in time, we’re all going to “fall in the river.” It’s just part of life. We all have stuff that is in our lives. But God has more for you. 

It’s okay to fall into the river, but it’s not okay to stay submerged in it. 

And if we believe that God has more for us than our current circumstance in life, we should believe this about others as well, which brings me to “No man left behind, no man left the same.” That if we believe God has more for them – we must truly live out not leaving a man behind, and refusing to leave men in the condition in which we first found them. Or, the condition they are in when they show up to F3. 

This is what Jesus did – he didn’t want to leave anyone behind, and refused to leave someone in the same condition he found them in. Just look at all of his miracles in the gospels. And even in his final moments of life, when he finds one of the other criminals on a cross next to him, who rightfully should be there by the way, he refuses to leave him in the same condition. 

Friday Night Lights – North Hills Edition

F3 Q: 4.7.23

  • North Hills Open House Week
  • 6pm – 6:30pm
  • Pre-Ruck at 5:30pm

[ The Scene ]

  • Rainy
  • 50s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this fine evening
  • A few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs? — 0 

[ Warm o Rama ]

  • SSH: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Baby Arm Circles: 10×4 (F+B)
  • Merkin: 10×4

[ The Thang ]

(1) 7s

  • Mountain Climbers + Carolina Dry Docks

(2) 4 Corners Part I

Set up a rectangular perimeter with the 4 cones as the corners. 

  • Each corner: 25 reps (1 count)
    • Squats, Merkins, Imperial Walkers,

(3) 4 Corners Part II

  • Flip over the cone
  • 25 reps each (4 count)

[ Mary ]

ATMs (15×4 shoulder taps, 10×4 slow merkins, 10 fast merkins OYO)

[ COT ]

  • # off – 9
  • Name o Rama
  • FNGs — 0
  • BOM

Leave no man behind, but leave no man where you found him.

In reading the story of Jesus’s last moments on the cross, you see this played out in real time. If Jesus can do this in his final moments, we can do this in our daily lives. 

“One of the criminals hanging beside him scoffed, “So you’re the Messiah, are you? Prove it by saving yourself—and us, too, while you’re at it!” But the other criminal protested, “Don’t you fear God even when you have been sentenced to die? We deserve to die for our crimes, but this man hasn’t done anything wrong.” Then he said, “Jesus, remember me when you come into your Kingdom.” And Jesus replied, “I assure you, today you will be with me in paradise.””

‭‭Luke‬ ‭23‬:‭39‬-‭43‬ ‭NLT‬‬

https://bible.com/bible/116/luk.23.40.NLT

0 Expectations

F3 Q – 3.25.23

  • Asylum Daybreak
  • 7am – 8am
  • Theme: Expectations

[ The Scene ] 

  • Rainy (stopped a little before 7am)
  • 60s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs? – 1! EH’d by Voltage

[ Warm o Rama ] 

  • SSH – 10×4
  • Baby Arm Circles – 10×4 F + B
  • Windmill – 10×4
  • Rockette – 10×4
  • Twisty – 10×4

[ The Thang ] 

(1) Square Pyramid 

  • 4 corners of the parking lot 
  • 4 rounds or 4 times at each corner
  • R1: 25 reps across the board 
  • R2: 50 reps across the board 
  • R3: 75 reps across the board 
  • R4: 100 reps across the board 
  • All on a 1-count
  • Moving counter-clockwise 
  • C1 – Calf raises 
  • C2 – Chest presses
  • C3 – Squats
  • C4 – Incline merkins

— Mosey to NewPav —  Legs

  • There and back again 
  • NewPav: Squats, Lunges, Step Ups
  • 10 reps each (1-count)
  • Do all 3 Xs
  • Run a lap around the island
  • Rinse and repeat – 3 rounds total

— Mosey back to the AO — 

[ Mary ] 

(1) Down + Backs

  • Skips
  • Side-shuffle
  • Open-chest lunges

(2) SWS

[ COT ]

  • # off – 16
  • Name o Rama – Veggie, Jumbo, Pluto, Voltage, Crawdad, Q-Bert, High-Heels, Choir Boy, Swimmies, Abacus, Lillydipper, Pele, Glamper, Curveball, Steam, FNG
  • FNGs – 1 – Parcore
  • BOM

Expectations – Luke 10:38-42

I came into this week with a lot of expectations, spoken and unspoken. I would imagine that you did as well. And to be honest, it’s been a really tough week when it comes to my expectations. Expectations professionally, personally, and relationally. I think one of the best stories on expectations in the Bible comes from Luke 10:38-42, the story of Martha and Mary. I’ve included it below.

What you see in this passage of scripture is a lot of what we go through in life: missed expectations, met expectations, exceeded expectations, and how we respond to these. In this story you see three responses (based upon expectations)

  1. Martha’s response
    1. Lord don’t you care?
    2. Don’t you see me?
    3. Don’t you see all this work I’m doing to prepare for you and others?
    4. Tell her (Mary) to help me. She should be helping me! (I have expectations for her, don’t you see that?)
  2. Mary’s response
    1. Sitting at the feet of Jesus, taking in every word He said
  3. Jesus’s response
    1. I see you. I care deeply about you. I care about your expectations.
    2. I also care about Mary sitting at my feet desiring to abide in my as I abide in her.

Marha is not wrong for completing tasks, working, and preparing, and Mary is not lazy for sitting at the feet of Jesus.

Did you know you can have expectations of yourself, of others, and of Jesus. Whether you realize it or not.

A couple of questions to think about

  1. Where does this story find you right now, in your season of life?
  2. Where do you find yourself in this story?
  3. What expectations do you have of yourself, others, and Jesus?

Regardless of what your expectations are, and how you respond, Jesus wants to be invited in and wants to meet you right there – in your missed, met, or exceeded expectations.

Her sister, Mary, sat at the Lord’s feet, listening to what he taught. There is only one thing worth being concerned about. Mary has discovered it, and it will not be taken away from her.” As Jesus and the disciples continued on their way to Jerusalem, they came to a certain village where a woman named Martha welcomed him into her home. But Martha was distracted by the big dinner she was preparing. She came to Jesus and said, “Lord, doesn’t it seem unfair to you that my sister just sits here while I do all the work? Tell her to come and help me.” But the Lord said to her, “My dear Martha, you are worried and upset over all these details!

  • Luke 10:38-42 https://my.bible.com/bible/116/LUK.10.38-42