F3 Knoxville

Tag: High Heels (Henry Ritchie)

Think Again

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AO: asylum-daybreak
Q: CRISPR
PAX: Crawdad (Robbi Dickens), Pele (Jon Lindberg), Snitch (Cory Beilharz ), Drum Major, High Heels (Henry Ritchie), Choir Boy, Lilydipper, F3 Pluto ( Hugh Nystrom), CRISPR, Brick, Soot
FNGs: None
COUNT: 11
WARMUP: Did it, with some Dynamic Pigeon poses.

THE THANG:

Run up the dragon doing reverse lunge jumps
Some Supine Bird Dogs
At the Colosseum, and Around the Clock with Tempo Merkins, Supermans, and LBCs.
Dora Time. Round 1) Single Leg RDL and OH Press. Round 2) T – Merkins and Cross Leg Crunch. Round 3) Single Leg Suitcase Crunch and Hello Flutters.
Around the Clock again with Lateral Lunges and Squats.
Run down the dragon doing reverse lunge jumps
William Wallace at the AO.
MARY:

ANNOUNCEMENTS: Escape from Haw Ridge 3/28, Hardship Hill 5/17

COT:
As a kid in the late 80s, I believed Shawon Dunston was the greatest shortstop in baseball. The only channel in my hometown showing baseball consistently was WGN, so when I formed my opinion on shortstops, Shawon Dunston was all I knew. I made the decision with all the data I had at the time.
Over the summer, when I started getting dropped off at the babysitter at like 6:30am, and I watched ESPN Sports Center on repeat for hours. With that, I gained new information, like Barry Larkin, Ozzie Smith, and Alan Trammel. New evidence challenged my opinion.

I remember thinking, even as a kid, that I couldn’t change my opinion. I had previously told everyone that Dunston was the best, so what would they think if I changed what I’d been saying? Also, I remember feeling that if I could be wrong about Dunston, what else could I have been wrong about?

When you form an opinion or make a decision, you do so with all the information you have at the time. But, we should recognize that we all do so with incomplete data. Over time, as you learn more information, you should use it and re-examine your opinion or decision. That can be hard, because there are social pressures that come changing what you’ve said, and personal stress of questioning what you’ve believed to be true.
Adam Grant write a book called “Think Again”, which gets into this concept at a deeper level than baseball players, so I encourage everyone to give it a read, or at least find a YouTube summary of the book. www.barnesandnoble.com/w/think-again-adam-grant/1137570667;jsessionid=9D0766EB363B1AD226CA5CB402E75340.prodny_store02-atgap16?ean=9780143138525

And FWIW – I was right about Greg Maddux. GOAT!

Seeing the Good in Others

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AO: asylum-pm
Q: Lilydipper
PAX: Pusher, Lizzy, Pele (Jon Lindberg), Crash Dummy, High Heels (Henry Ritchie), Abacus, CRISPR, Brick, Doubtfire (Nick Bond), Curveball
FNGs: None
COUNT: 11
WARMUP: 20 Side Straddle Hops, 10 Mountain Climbers, 10 Backwards Lunges, 7 Twistees, 7 Pterodactyls forward and 7 backward.

THE THANG: Mosey to the parking lot with the nice restrooms. We will bear crawl 10 paces, then lunge 10 paces and repeat that pattern until we are 2/3 of the way across the parking lot. Then sprint to the curb.
Mosey to the Caribbean Parking Lot. We will sprint to one island, and Bernie to next, repeating the pattern until we reach the end of the parking lot.
Sprint to sidewalk that leads to Bros Bowl.
Mosey to the Bros Bowl. We will run counterclockwise up the inside sidewalk to the benches. Those arriving to the benches first do bench dips until the six arrives. Then, we all will do 20 Incline Merkins in cadence. Then mosey back down the Bros Bowl. Those reaching the bottom first do Calf Raises until the six arrives.
Mosey to the soccer field parking lot. We will be going clockwise around the parking lot, stopping at every crosswalk to do one of the listed exercises. Those reaching the second crosswalk on the other side first sweep everyone back to the starting point.
Here are the exercises:
Round 1: Sprint to each crosswalk and do 20 Merkins at each
–
Round 2: Bernie to each crosswalk and do 20 Baby Crunches

Mosey to the small courtyard area. We will do 10 step ups at each step to the top
Mosey to the entry of parking lot that goes past the Outdoor Chapel. We will do 20 Rocky Balboas on curb.
Mosey to parking lot with Nice Restroom. We will first do 10 Imperial Walkers. Next, we will Bernie half way across and sprint the rest of the way.
Mosey to AO parking lot.
Starting at the parking lot spaces on the West Side of the parking lot we will Bear Crawl six parking spaces, the spring to East Curb and back to West Curb. We will then repeat the pattern but go down to 5 parking spaces, then 4, etc, until we repeat the pattern bear crawling only 1 space.

ANNOUNCEMENTS: We appreciate those who stepped up to help Back Flow and his family after the new birth in the family.

COT:

Prayers:
Prayers for Back Flow and his family after the birth of new baby. Prayers for Jenner and praise for his recovery. Prayers for Sparkler as he faces surgery in April for his prostate cancer. Prayers for Lizzy’s father-in-law, Ralph, as his cancer is worse and he will go off treatment. Prayers for Lizzy’s mother and for Lizzy. Prayers for Dray, friend of Crash Dummy, who has injury to muscle in his leg. Prayers for all F3 brothers facing hardships at this time.

Message:
My mother-in-law, who I called Saint Ruby, passed away in early January. She has a very positive impact on the life of many people. During the visitation before her funeral it was wonderful for me to hear stories from so many people about how Ruby had impacted their lives.
My wife, Jan, was brave enough to speak at Ruby’s funeral. In her message, she talked about some important lessons learned from Ruby:
1. Start each day with Jesus and stay with Jesus each day
2. Lose the you and focus on God and others.
3. See the good in others.
I have spoken before about point #2 and want to talk about point #3 today.
Ruby thought most folks were doing their best most of the time. She truly saw the good in others. As an avid Kentucky Wildcats basketball fan, the only possible exceptions to this seeing good in others were Christian Laetner, Billy Packer, and assorted basketball referees).
She loved the song, “He’s Got the Whole World in His Hands” and she would keep the faith that God had you in His Hands, even when you couldn’t manage that kind of faith” I often asked Ruby to pray for me. It was as if she had some kind of connection to God that helped me to know that things were going to turn out ok.
If Ruby was in your orbit, she had confidence in you and was your cheerleader. If someone didn’t choose you . . . well, it was their loss, poor soul. If you were struggling she trusted that you, with God’s help, would do whatever hard thing you had to do.
Ruby also saw people as they “could be.” If you screwed up, well, that indeed was a problem . . . but she saw your potential. “Hey, you’re gonna get it right, I believe in you and so does our God. He will mold you. ” And Ruby molded you too, with her love, with her attention to you, with her belief in you. Just being around Ruby made you want to be better as well as believe that you could be better.
So, the message from my mother-in-law, Saint Ruby, to you is: you are fine as you are, you are special and you are loved. And, since you are loved and are special, why not see the good in others? Forgive them their sins. See their potential, not their failings. And remember, God has you and them in His hands.

YOLO

AO: asylum-daybreak
Q: Bookman
PAX: High Heels (Henry Ritchie), Lilydipper, Matlock (Bill Maddox), Drum Major, Choir Boy, Mr Jinxy, Veggie (Rylen Huddy), Patty Melt (Parker Greene), CRISPR, Steam, Bookman, Tropicana
FNGs: None
COUNT: 12
WARMUP: SSHs, TN Rocking Chairs, Gradycorns, Rockettes, Cherry Pickers

THE THANG:

Mosey to the bro-itorium
200 merkins, each time you rest before you get to 200, 20 lunges and 20 squats, XYs until the 6 is up, for those that complete 200

Mosey to Muscle Beach for 11s
Lay pull backs, run to soccer stairs, step ups or box jumps

Mosey all the way to cardiac hill
Run to 2nd light pole , 3 merkins, back down to start, 4th light pole, 3 squats, back down, run to top of hill

Fellowship mosey to road, mosey to shovel flag

MARY: LBCs until 8am

ANNOUNCEMENTS:
announcements channel has all the goods. Substack, pods, newsletter, F3 Roco Ice Bears game

COT: live this life to the fullest, in service of others, with love. See Soloman’s Old Testament book of YOLO, Ecclesiastes 9:7-11 in particular

Leadership

AO: asylum-pm
Q: Lilydipper
PAX: Rooney(Carl Whipple), Glamper, Pusher, Mr Jinxy, High Heels (Henry Ritchie), Lizzy, Curveball, Tenderfoot, CRISPR, Crash Dummy, Switchhitter (Tony), Pele (Jon Lindberg)
FNGs: None
COUNT: 13
WARMUP: 20 Plank Jacks, Stretches, 10 Iron Mikes, 10 Tennessee Rocking Chairs, 10 Windmills, 10 Little Baby Arm Circles Forwards and Backwards.

THE THANG: Mosey past the parking lot with the nice restrooms to the open field. We will run Pickett’s Charge to the Coliseum. Men are to do 50 Merkins on the way up at any location they desire. They can also split up the merkins so that they are not doing all 50 at once.

At the Coliseum we will do 10 Imperial Walkers. Next, we alternate between Bear Crawls and Sprinting as we go to end of Coliseum Area.

Mosey to the circle where the road to the Coliseum intersects with the main park road. We will do 20 Rocky Balboas on the curb of the circle.

Mosey to parking lot by the Northshore Park Gate. We will do 20 American Hammers.

Mosey to the end of the new pavilion where there are picnic tables. We will do the following exercises, one at a time, and run two laps around the pavilion before doing the next exercise. Here are the exercises:
– 20 Picnic Table Pull-ups
– 20 Bench Dips
– 20 Decline Merkins
– 20 Squat Jumps
– 20 Carolina Dry Docks
– 20 Hello Dollies

Mosey east on the large sidewalk until we get to the end of the ball fields. We will do 20 Squats.

Mosey toward the Outdoor Chapel and then run to stop sign by main park roadway. We will do 10 Tempo Squats.

Mosey to the entry to the Caribbean Parking Lot. We will do 10 Tempo Merkins.

Walk for 30 paces, then sprint to the AO.

MARY: Stretches

ANNOUNCEMENTS: Hot Toddy Quadruple Q (Toddy Quaddy) will be this Saturday, 7 am at the Asylum.

COT:
Message: Bad leaders are more interested in self-promotion than services of others. They fail to take true interest in those they lead. They don’t truly participate with those they lead. They are not that interested in the growth of those they lead.

Good leaders are willing to get in the trenches with those they lead. They take interest in each person they lead and desire their enhancement versus self-promotion.

Bad leaders can suck the life out of those they lead. That leads to burnout for those being led and even quitting

Good leaders breathe life into those they lead. Good leadership leads to excitement, confidence and growth for those being led.

Prayers: For Crash Dummy’s wife who has Covid. For Lizzy who just got over Covid. For all people in this area who have been coping with the Covid, viral infections, or the flu. For those who died in the plane and helicopter crash, their loved ones, and all impacted.F

Cooperation and Accountability

AO: asylum-daybreak
Q: Pele (Jon Lindberg)
PAX: Mr Jinxy, Veggie (Rylen Huddy), High Heels (Henry Ritchie), Pele (Jon Lindberg), Choir Boy, Waffle House (Brady Greene), Lulu (Greg Huddy), Snitch (Cory Beilharz ), lebowski, Honeydew, CRISPR
FNGs: None
COUNT: 11
WARMUP: SSH x20 4 ct IC, Windmills x10 4ct IC, BAC forward and backward x10, Grady Corns x20 4ct IC, Bolt 45s, short mosey to show pain stations, Cherry Pickers x10 4-ct IC

THE THANG:
We will work together to accomplish a difficult task, which will be completing a high number of reps of various exercises, all together, as a PAX. As we complete the reps, we will cross off the markers to track progress. If we do not complete all reps with 5 minutes left, we end with 30 Deconstructed Burpees, otherwise, we will do Stargazers. I RECOMMEND GETTING IN LOOSE GROUPS OF 3-4. Tasks:
CMU Pile:
– 700 Curls (Marker indicators 20 reps each, 700/20 = 35 markers)
– 700 Overhead Presses (Marker indicators 20 reps each, 700/20 = 35 markers)
– 700 Rows (Marker indicators 20 reps each, 700/20 = 35 markers)
BABY CARDIAC:
– 30 Sprints up Baby Cardiac (Marker indicators 1 trip each, 30/1 = 30 markers)
SUICIDES:
– 30 Suicides (Marker indicators 1 suicides each, 30/1 = 30 markers)
CORE WORK:
– 700 LBCs (2-ct) (Marker indicators 20 reps each, 500/20 = 35 markers)
– 300 Big Boy Situps (Marker indicators 20 reps each, 300/20 = 15 markers)
– 300 American Hammers (2-ct) (Marker indicators 20 reps each, 300/20 = 15 markers)
PAVILION:
– 700 Jump or Step Ups (2-ct) (Marker indicators 20 reps each, 700/20 = 35 markers)
– 200 Decline Merkins (Marker indicators 10 reps each, 200/10 = 20 markers)
– 400 Bench Pullups (Marker indicators 20 reps each, 300/20 = 15 markers)

We actually got through TWO ROUNDs of this! Nice work!

MARY:
Not this time.
ANNOUNCEMENTS:
Hot Toddy Quadruple Q (Quoddy Toddy) next Saturday!!
COT:
So I used this same Q on the evening of the January 6 riot at the Capitol in 2020 because I wanted to do something collaborative, where we work towards a common goal. And I’m doing it again today because we need more of that as a nation, because right now, guys, we are still a broken and lost community.

COOPERATION: I find that activities like what we did today, where guys of different perspectives on life collaborate and cooperate and work together, are very important these days. As the saying goes, Team Work Makes the Dream Work. I didn’t always get to do the exercise I wanted at several points in the workout, but my group did, or it needed to be done reach our goal. I’m sure the same goes for all of you. But there’s something satisfying and dare I say FUN in doing a task together and accomplishing something. If more HIMs around this country would embrace that mentality, I think we would be a much stronger nation.

ACCOUNTABILITY: The second concept that I think this workout exemplifies is accountability. If we didn’t reach our goal, we held ourselves accountable and did the punishment exercise. We talk about accountability a lot in F3, and I think that’s a real strength of this group. Whether it’s giving a shout out to a Brother who hasn’t posted in a while, or hasn’t Q’d recently (Thanks for the call-out, Crawdad!), or guys that participate in Shield Locks, or do a weight loss challenge, or whatever, we hold each other and ourselves accountable. Because without holding each other and our colleagues and fellow citizens accountable for their actions, it is much easier to slack off, break the rules, not make those hard decisions and take those difficult actions that help everyone, including yourself.

SO COOPERATION AND ACCOUNTABILITY. Those are the two concepts I wanted to focus on in the workout and my Word. Those are two things that I think are important to being a HIM and an effective Leader, and two things that are sadly lacking in today’s society.