F3 Knoxville

Tag: Goober

Life is an Adventure

THE SCENE: Perfect.  Low 60s and plenty o’ sun!
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

– 20 SSH (4ct, IC)

– 20 Moroccan Nightclubs (4 ct, IC)

– 10 Windmills (4 ct, IC)

– 10 Tempo squats

– 10 Grady Corns (4 ct, IC)

-Leg Stretches

THA-THANG:
We repeated some of the exercise stations from CSAUP so that the guys who missed could experience it a bit, and to recreate the nightmare for those that did attend. 🙂

MOSEY to Area 51

PRISON YARD (AREA 51)

OBJECTIVE: Your adventures have gotten off to an inauspicious beginning.  You have been charged with a crime! You must serve your punishment by doing hard labor.

  • Do 10 PRISONER GET UPS in the parking lot

 

  • BEAR CRAWL to Wall of building, do 10 PRISONER CELL MERKIN BURPEES (PCMBs).

 

  • EL CAPITAN back to parking lot. RINSE AND REPEAT.

 

MOSEY to Gravel Parking Lot

ENDURANCE TRAINING

OBJECTIVE: After that short little mosey, I can hear you panting like a She-Dragon in Labor! You are already out of breath, and you call yourself a HIM?? To achieve ultimate HIM-dom, you must train to IMPROVE YOUR ENDURANCE!

Do a SEABISCUIT! Run one lap around the parking lot (staying outside of the cones) and then do:

  • 10 Merkins
  • 20 Big Boy Situps
  • 30 Squats

Run TWO laps, Repeat the exercises

Run THREE laps, Repeat the exercises

Mosey to AO, stopping twice to do some American Hammers and LBCs.

PRINCESS’S TOWER (SPACE NEEDLE)

OBJECTIVE: You must rescue the princess trapped in the Tower, but first you must slay the dragon that guards her!

EXERCISES:

  • Do a WELSH DRAGON*

SAVE the Princess! RUN to top of tower (Space Needle), do 20 SQUATS at each turn of the stairs. Touch the picture of the princess and return to bottom.

MARY:
No time for good ol’ Mary.
COUNT-OFF & NAME-O-RAMA
13 plus two dogs plus one 2.0, plus one ex Nan’taan
CIRCLE OF TRUST/BOM:

Life is not a problem to be solved, but an adventure to be lived!

  • John Eldredge, Wild at Heart.

When I was young I read every Choose Your Own Adventure book I could get my hands on.  For a kid who had a very active imagination, but was also constrained by little things like school, chores, going to Grandma’s house every Sunday, “rules”, avoiding getting beat up by a big brother, and on and on…. I usually didn’t get to live out those wild dreams that were always in my head.  And being a scrawny little runt who was always the smallest kid in class and in our neighborhood gang, I was far from looking the part of the noble hero or the brave adventurer.  The books were a wonderful diversion.  You could pretend you were a swashbuckling pirate on the high seas, an astronaut on a far-away planet, a wizard infiltrating the castle of frost giants, or a treasure hunter looking for a lost artifact in a distant land. And the books made you feel like you had a little bit of control, but in the end, you usually died anyway. Kind of like what happened in CSAUP. 😉  But then as you grow up, you gradually start to lose a bit of that magic.  Life gets in the way.  Bills, jobs, responsibilities.  Like little Jackie Paper, painted wings and giants rings make way for other toys.  And one day it happens… and you stop frolicking with a magic dragon in a land called Honnalee.

But every once in awhile, it’s great to revisit those places of imagination and dreams.  And that’s why I loved helping to create the CSAUP story line.  Yeah, I got to torture all of you guys who participated… but it was fun to bring just a little bit of magic and adventure to a morning that was completely stupid and utterly pointless.  I hope you all enjoyed it too.  And if you missed it… Take a visit back to Honnalee.  pick up one of your old Choose Your Own Adventure books and go through it again.  But every time you slay the dragon of save the princess, or find the treasure… you owe me 20 burpees!

MOLESKIN:

Prayers for Ukraine, CRISPR’s work environment, Pusher’s daughter’s band trip to Florida

ANNOUNCEMENTS:
None

Repeat It ’til You Believe It

THE SCENE: Very cloudy, temp in high 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 15 Side-Straddle-Hops, 10 Imperial Walkers, 10 Windmills, Leg Stretches, Michael Phelps, Little of This and That
THA-THANG:
Mosey to Stop Sign at Northeastern Corner of Admin Bldg.  Do 20 Hello Dollies.

Next we will go from Cone to Cone along the road that semi-circles around the Admin Bldg.  We will do the following at each Cone:

  • Cone 1.  Do 20 Squat Jumps.  Then, Bernie Sanders to Cone 2.
  • Cone 2.  Do 20 Merkins. Then, Skip to Cone 3.
  • Cone 3.  Do 20 Big Boy Sit-ups.  Then, Bear Crawl to Cone 4.
  • Cone 4.  Do 20 Star Jumps.  Then, Sprint to Cone 5.
  • Cone 5.  Do 20 Squats.  Then Lunge to Cone 6.
  • Cone 6.  Do 20 Bobby Hurleys.  Then run to Cone 7.
  • Cone 7.  Do 20 Dive Bombers, 30 Calf Raises, 40 LBC’s, 30 Bicycle Kicks, 20 Iron Mikes (2 count), 20 Shoulder Taps (2 Count), Rinse and Repeat.

Mosey to main roadway and approach Lyon’s Bend Gate.  Turn left on little road that is close to Power Bldg.  We will do split into teams of two and do Doras.  While partner runs to end of roadway, does one burpee and runs back the other partner does exercise.  Each team will complete the following exercises:

  • 100 Merkins
  • 100 Big Boy Sit-ups
  • 100 American Hammers (2 count)
  • 300 Baby Crunches

Mosey to Area 51.  Then, we will run up hill to roadway where it turns toward Admin Bldg.  First arriving do Baby Crunches until everyone is there.

Mosey to Bat Feeder. Line up on street and sprint back to parking lot. Then go to AO.

MARY:
20 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs.
CIRCLE OF TRUST/BOM:

James 1:17
Every good thing given and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shifting shadow.

For those of you who read the bible, have you noticed how many lines, particularly in the Psalms, are repeated again and again.  A fellow in my church, Britton Sharp, who does quite a bit of religious study, informed me that one reason why followers often repeated lines was that they felt they should repeat it until they believed it.  They recognized that humans, unlike God, are fickle creatures, subject to whim and inconsistency.  We may believe something one moment and change the next day.  For us humans, our beliefs, our faith, our love is subject to change.  This can particularly happen during difficult times.

Almost every parent has heard their children say at some time in their life, “I hate you.”  Good parents know that is not the case.  Their child may be upset and angry at them.  In that moment they may hate their parents.  But deep down they still love them.  They still need them.  And, over time, when they have had time to cool off or when things settle down, their faith and belief in their parent is restored.

As a therapist, I have often seen spouses say, “I no longer love my wife” or “I no longer love my husband.”  In some cases that is true.  But in most cases, if that very spouse whom they say they no longer love were to leave them, they would go nuts.  They would ache and yearn for the spouse to come back.

I am a Christian.  But my faith in God, unfortunately, can vary.  This is true for all Christians.  Look at Christ’s disciples.  When Christ was taken to be executed, all of his disciples ran, they lost faith.  Even Peter, who said he would never turn against Christ, denied him three times when he was being hung on the cross.  Knowing that our beliefs are subject to change, knowing the fickle creatures we are, I think it is a good idea to repeat verses again and again.  On some days we will believe them more than others.

I encourage you, this week, to find a bible verse and commit it to memory.  Say it again and again during your days of the week.  A bible verse I want to repeat this week is from Psalm 121:

 From where does my help come?
 My help comes from the Lord,
    who made heaven and earth.

My belief in that verse will likely vary during the week.  But, the idea is to repeat it until I believe it.

MOLESKIN:
Prayer for Junk’s wife who is going for check up one year after cancer treatment. Prayer of praise for Emoji getting his CPA license today and for Pele who was able to workout today after injuring his knee on Monday at softball.

Stick It Out for the Sticky Notes

F3 Q: 10.12.21

AO: Asylum PM

5:45pm – 6:30pm

[ The Scene ]

  • 70s
  • Sunny

[ Welcome/Disclaimer ]

Welcome to F3: Fitness, Fellowship, Faith

My name is Steam and I will be your Q this evening

Before we begin let’s get a few things out of the way:

  • FNGS?
  • I’m not a professional
  • You’re here on your own volition
  • If you need to modify anything we do this evening, please feel free to do so BUT push yourself and the men around you. They deserve it and so do you.

[ Warm o Rama ]

  1. SSH — 12×4 IC
    • Light mosey down the stairs
  1. Rockette — 12×4 IC
    • Light mosey up the stairs
  1. Windmill — 12×4 IC
    • Light mosey down the stairs
  1. Baby Arm Circles (Forward) — 12×4 IC
    • Light mosey up the stairs
  1. Baby Arm Circles (Backwards) — 12×4 IC

[ The Thang ]

Batcave

(1) DORA

  • Battle buddy up
  • Top of stairs: 300 merkins, 200 squats, 100 SSHs (together as a team)
  • Bottom of Stairs: 10 BBSs
  • BB1 is knocking out reps at the top, while BB2 is running down the stairs, knocking out the 10 BBSs, and then coming to recover BB1 up top at whatever # of reps he’s on  (finish all 300 Merkins, 200 squats, and 100 SSHs

(Mosey to the Colesium)

(2) The Gladiator

  • HQ for the Arena: 5 burpees, 10 merkins, 15 SSHs
  • Run down to the right
    • Halfway — 10 dive bombers
  • Run back up and complete the HQ Xs
  • Run down to the left
    • Halfway — 10 lunges
  • Run back up and complete the HQ Xs
  • Run straight down to the plateau
    • 10 man makers
  • Run back up and complete the HQ Xs

(Mosey around to the right to the Long Curve)

(3) The Long Curve

  • Release run

[ Mary ]

#StretchingWithSteam

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Do for a few, what you wish you could do for many.” — John Maxwell

What did Jesus do? He did for a few what he was going to do for many.

Here’s the deal with this picture below. I walked into Starbucks this morning to get my coffee on the way to work, and they had this little board up on a table, with sticky notes covering all of it. On these sticky notes were encouraging words, mantras, and more — based on the directions for people to write down something encouraging, positive, uplifting, and unique on a sticky note and post it on the board, to spread positivity throughout people’s day. Here’s the cool thing, and surprising thing for me actually — there were more mentions of Jesus, God, and Bible verses on this board that I thought. They actually outweighed everything else pretty much. So as I waited for my coffee, I wrote down one of my favorites, “Keep the Faith & Fight the Good Fight” and stuck it on there.

That reminded me of the John Maxwell quote. For me personally, sometimes I have all these big ideas that I want to start and implement and create for people all over, but then I see these sticky notes and it so quickly reminded me of “Do for a few, what you wish you could do for many.” The people that are immediately around me (family, friends, co-workers, etc), am I serving them well? So the question I must ask myself, and I believe we as HIM must ask ourselves is “what can I do for a few, that I wish i could do for many?”

And men, sometimes it’s as simple as putting a positive, encouraging, and uplifting message, verse, phrase, mantra on a sticky note. But what good does this sticky note (now with this powerful message on it) do if it is not shared and spread? So the Asylum PM men and I were discussing this tonight and I gave them this challenge: take this sticky note idea and implement it in your life this week. Write a personal favorite verse, encouraging word, positive phrase or mantra on a sticky note and give/share it with someone. You’ll be amazed at what something just as small as this can do for a few, to affect and serve the many.

Let’s take this a step further. I want to hear from you. Other men in our PAX want (and need) to hear from you as well. Across different AOs and parts of our city and region. So not only are we externalizing this, but we’re internalizing it for F3 Knoxville as well. Check out a new channel on slack called #sticky-note-encouragement. This channel will be created to allow the men of our region to do this. We all need encouragement, and sometimes it’s as easy as putting it on a sticky note and sharing it. #ISI

Be 20-60-20 or be like Brick!

THE SCENE: Balmy, humid afternoon

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:  

Little baby arm circles, Side straddle hop, little this, little thay

Partner up, 4 rds of lateral jumps and jogging laps, switch off with partner.

THA-THANG:

  • 11’s with Jane Fonda’s, bear crawl up, crawl bear down
  • 20x-60x-20x running up 3 tiers of stairs. 1st group was meekins, bbs, meekins. 2nd group was A. Hammer, squat thrusts, A. Hammer. 3rd group was hello dolly, squats, hello dolly.

MARY:
Hold 30 second plank like Brick to finish out workout.

COUNT-OFF & NAME-O-RAMA
14 HIMS

CIRCLE OF TRUST/BOM:
Every person in an organization  or team fits somewhere it top 20%, middle 60%, or bottom 20%. The top 20% are the overachievers, who are going to succeed  most of the time. The bottom 20% are people, who put out little effort to contribute to the team’s success. That 60%, however, can be influenced the most when all remaining individuals come together contributing their 1%  When that happens that team  can ûmove in any direction to achieve great things.

Cat’s in the Cradle

THE SCENE: Beautiful! Around 80 degrees, very low humidity. Aaaaaah!

F3 WELCOME & DISCLAIMER

Check

WARM-O-RAMA:

– 15 Split Jacks L, 15 Split Jacks R (4ct, IC)

– 15 Moroccan Nightclub (4 ct, IC)

–  10 Rockettes (4 ct, IC)

–  10 Cherry Pickers (4 ct, IC)

–  10 Tempo Merkins (4 ct, IC)

THA-THANG:

Mosey to bottom of Everest.  We learned, to our astonishment, that the Great Pyramids are actually not in Egypt, they’re at the bottom of the great Mount Everest!  Who knew???

  • EVEREST PYRAMID:
    • Do the exercise, then run ~1/3 way up Everest 5 times. Exercises will be the following (all single count)
      • 20 Merkins
      • 20 Merkins, 20 Iron Mikes
      • 20 Merkins, 20 Iron Mikes, 20 Bottle Openers
      • 20 Iron Mikes, 20 Bottle Openers
      • 20 Bottle Openers
  • MOSEY to Intersection of Trail and Road (all 4-ct, IC). AB BLASTER!
    • 20 flutter kicks (10 Wide)
    • 20 American Hammers
    • 15 Box Cutters
  • 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, then runs back. Each partner does 3 Burpees during the hand-off. Partner 2 does the exercises, then switch:
    • 100 Big Boy sit-ups
    • 100 Bobby Hurleys
    • 100 Merkins
    • 50 PCMBs (modified to 25 due to time)

AYG to guardrail, Bernie back to Stop Sign, then AYG to bat cave/AO.

MARY:
Homer/Marge.

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

I heard the song Cat’s in the Cradle the other day.  It’s an incredible song, beautiful, yet sad.  Written by Harry Chapin in 1974, it tells the story of a young boy growing up who’s dad never seems to find the time to spend quality moments with his son.  As the son grows up, as he says in the song, “I’m going to be like you, dad.”  Which at face value sounds like a compliment, but really he’s saying that as he gets older, he will be as ambivalent about spending time with his dad as his dad was to him.  And this comes to pass.  The dad, as he gets older and more frail, wants to spend time with his son, but his son finds excuses of his own, and avoids him.

When I was young, it was actually the reverse for me.  I took my parents for granted, was caught up in my own little world with my friends and activities, and in spite of having loving, caring parents that wanted to be a part of my life, I sort of ignored them, or only interacted with them on a serious level when I wanted something… my allowance, permission to hang out with my friends, etc..  As I got older that changed, and I wanted to spend more time with them and get to know them as people.  Unfortunately, they passed away before I could fulfill that desire.

I wasn’t a great son in that regard.  I’m trying to learn from my mistakes and be a better son to our Heavenly Father.  The temptation is to run to him when we need something… protection, money, salvation, whatever.  But part of the message of the song is that relationships aren’t built on the times when you NEED each other, they’re built on the times when there’s a mutual give and take.  So I’ve tried to be conscientious about really trying to share with God, and not just run to Him when I need something. And God is not like that father in the song.  He ALWAYS has time for us, for hearing us, comforting us, and providing for us.  That’s not how it should work.  In life with kids and parents, or in your spiritual life, with you and your Heavenly Father.

MOLESKIN:
Prayers for a friend of Drum Major that is struggling with addiction issues, for Corona Weight’s brother who is doing well and continues to walk the line, and for Sparkler’s friend who’s battle with ALS is coming to an end.
ANNOUNCEMENTS:
Hardship Hill Oct 2.  Join the Asylum PM team, or make your own!  It’s a great day for a great cause.  We will be needing help building the obstacles in the coming weeks.