F3 Knoxville

Tag: High-Heels

Kindness Ninjas

THE SCENE: Cloudy and 70ish degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 side straddle hops in cadence

5 cherry pickers

10 baby arm circles each way

Little of this and that

10 hillbillies

10 windmills

5 burpees

THA-THANG:

Mosey to Cardiac corner

10 side straddle hops

Run to first corner – 20 LBCs – run back to top – 10 side straddle hops

Run down to 2nd corner – 30 merkins, back to 1st corner – 20 LBCs – top and 10 SSHs

Run all the way down to the bottom and do 40 squats – stay at the bottom and do SSHs until 6 comes in

 

Mosey to greenway intersection

15 Bobby Hurleys in cadence

 

Mosey to stop sign bottom of hill

Cones out in path that circles full loop and then back out on greenway. Do exercise on cone and travel to next according to instructions

Cone 1 – 10 hand release merkins – lunges to next cone

Cone 2 – 10 Big Boys – reverse lunge to next cone

Cone 3 – 20 2 count imperial squat walkers – Bernie to next cone

Cone 4 – 20 2 count Rocky Balboas – skip to next cone

Cone 5 – 15 major merkins – karaoke to next cone

Cone 6 – 15 Bobby Hurleys – karaoke the reverse way back to previous cone and then sprint all the way to the next cone after this one.

Cone 7 – 25 LBCs – jog to next cone

Cone 8 – 5 Burpees – run all the way back to the 6 and do all cones and exercises you pass on your way coming back again, 2nd time through you can Bernie to next cone

Cone 9 – 15 merkins – El Capitans to next cone

Cone 10 – 20 two count flutter kicks – sprint all the way to AO parking lot

 

5s on Dragon hill – Hello Dolly down low and merkins up top

MARY:
Light stretching – since we were at time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Be a Kindness Ninja through the holiday seasons

“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” Ephesians 4:32

“Be kind whenever possible. It is always possible.” —The 14th Dalai Lama

“A smile is a curve that sets everything straight.” – Phyllis Diller

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Prayers for Title9 travels, Lilly friend health, Drum Major’s aunt’s health

React + Adapt

THE SCENE: Sun getting ready to set, parking lots are PACKED down by the playground. However, adapt and overcome.

F3 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 belief 
    • 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. 

WARM-O-RAMA:

  • SSH: 20×4
  • Squat: 10×4
  • Imperial Walker: 10×4
  • Cherry-Picker: 10×4 
  • Rockette: 10×4 
  • Cash-In: ATMs

THA-THANG:

Because people decided to park their cars in the parking lot we were going to work out in, the Q reacted and adapted, taking into account the darkness and limited lighting in the park at 6pm.

(1) Another One (25s)

  • 1 cone with an exercise every 3 lights – total of 5
  • All exercises are 25 reps on a 1 count
  • After completing the exercise on the cone, carry it to the next light and complete all exercises up to that point
  • The exercises
    • Side Straddle Hops (SSH)
    • Imperial Walkers
    • Flutter Kicks
    • Merkins
    • LBCs

(2) 2 For Tuesday

  • An Asylum PM tradition – 2 For Tuesday aka back to back rinse and repeats
  • Repeat the previous route and exercises done above, but reverse it
    • Take one exercise off every 3 lights, until we finish with the first exercise at the shovel flag – SSH

(Mosey to the top of Cardiac Hill)

(3) 8s

  • 2 points of contact: top of cardiac + 1st curve of cardiac
  • Exercises: incline merkins + squats

MARY:

Cash-in with ATMs before moseying back to the shovel flag

COUNT-OFF & NAME-O-RAMA

  • 14 total
  • No FNGs

CIRCLE OF TRUST/BOM:

This is an excerpt from an article I wrote last week.

Confidence In The Cartographer

Perhaps the Lord will be with me and I will drive them out as the Lord promised. (From Joshua 14:10-12) I think that as Caleb was saying this to Joshua and the surrounding people, he had a slight grin on his face, with a chuckle at the end. Think about your race. Have you been able to see every turn, twist, bend, reroute, detour, traffic stop, warning sign, or stoplight? I haven’t. A cartographer is someone who draws or produces maps. And if we look at our lives like a race we’ve been called to run, there is only one ultimate cartographer that has mapped out every single thing that we are going to encounter during our race. I think Caleb knew this as he said this to Joshua. As if to say, “God has only fulfilled his promises 10/10 times, so perhaps He will still be with me during this next part of my race.” Caleb knew the Lord’s promises were good! So as I was reading this I thought: Do I have more confidence in the runner or the cartographer in my race? More times than not unfortunately, I can be more confident in the runner (me) than the one who designed the entire race in the first place! We’re called to run a race and run it in such a way that the surrounding witnesses can look on and only attribute the harmonic and unique journey to God. So wherever you find yourself in your race this weekend + new week, put more confidence in the cartographer vs. the runner. You’ve got this, because He’s got you.

3 Seconds of Courage

F3 Q: 10.29.22 

AO: Asylum 

7am – 8am 

[ The Scene ] 

[ 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 belief 
    • 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 ] 

— X + take a lap — 

1 — SSH: 20×4

(Take a lap)

2 — Merkin: 10 (1ct)

(Take a lap) 

3 — Windmill: 10×4

(Take a lap) 

4 — Mountain Climber: 10×4 

(Take a lap) 

5 — Baby Arm Circle: 10×4 F 

(Take a lap)

[ The Thang ] 

(Mosey to the top of Cardiac)

(1) The Elevator of Strength 

  • Nickel, Dime, Quarter
  • 5, 10, 25
  • 3 Points of Contact
  • Top: 5 Man Makers (8 count)
    • Run to Point 2
  • Middle Curve: 10 Squats (1 count)
    • Do Point 2
    • Run back to Point 1
    • Do Point 1 + Point 2
    • Run back to Point 1
    • Do Point 1, 2, and 3
  • Bottom: 25 Flutter Kicks (4 count)
    • Run back to Point 1
    • Hold the plank

(Mosey to the Dock)

(2) There And Back Again

  • 2 points of contact 
  • Dock + entry pathway to the right 
  • 5 rounds – together 
  • Each round after the first one increases the # of reps by 10 (1ct)
  • 1: Merkins (10)
  • 2: Squats (20)
  • 3: Dry Docks (30)
  • 4: SSH (40)
  • 5: Calf-Raises (50)

(Mosey to the Island)

(3) Battle Buddy Core 4 Laps 

  • Get a BB
  • 4 core Xs we’ll do
    • LBCs
    • Flutter Kicks 
    • American Hammers 
    • Cockroaches 
  • 1 BB will stay here and just crank out reps of 1 X while the other BB takes a lap. 
  • Rinse and repeat until both of you have completed all 4 Xs here
  • Done? Plank it up. 

(Mosey to the playground or AO depending on time)

[ Mary ] 

  • SWS (Stretching With Steam): The Married Edition

[ COT ]

  • # off – 11
  • Name o Rama 
    • Choir Boy, Crawdad, High-Heels, Matlock, Mr. Jinxy, Crispr, Drum Major, Convoy, Lebowski, Q-Bert, Steam
  • FNGs – 0
  • BOM

“3 Seconds of Courage”

A funny story from my honeymoon about 3 seconds of courage, and no, it’s not what you think. 

After dinner one night, my wife and I were walking around the property and there was this band playing in this outdoor amphitheater area. So we sat down and got a drink and listened to them for a bit. They were playing some pretty popular music that people could dance to, and some of the staff was dancing with guests towards the stage, and then some of the guests started getting up to dance. And as Megan and I were watching this, something really strange happened – I got super nervous. I could tell my wife wanted to dance, and I did too, but for some reason I was really nervous to ask her to dance. My new wife! I kind of danced around it a little bit, asking her “Hey do you want to dance?” And her replying “Yeah kind of but I’m nervous!” And guys it was the funniest thing looking back. I’m sitting there with my wife, and she wants to be asked to dance and I want to ask her to dance and whisk her away with boldness to do so, and I’m sitting there thinking “What the hell man, just ask her to dance, she’s your wife and she wants to dance with you, what are you doing!?” 

And I almost missed out on an opportunity to dance with my wife. Almost. I shared this with her when we were cliff jumping this summer, and she was nervous to jump off a 10 foot cliff into the lake: “All it takes is 3 seconds of courage.” And after about 10 minutes she eventually jumped and it ended up being fine. The same thing applied to me last week, when I almost missed an opportunity to ask my wife to dance, I had to take my own advice – 3 seconds of courage is all it takes. Looking back tt really was kind of funny, both of us sitting there, just having been married, and nervous to get up and dance together. 

So sometimes a deep breath and 3 seconds of courage is all it takes: 

  • To be intentional 
  • To be bold 
  • To be thoughtful 
  • To make an impact

And the scariest part of that is not the end goal, but the initial workup mentally. And so I want to pose this to us as we head into the weekend and a new week, where can you implement 3 seconds of courage? Someone in your life needs this from you! Maybe it is your wife or your family or your friends or your coworkers or a conversation you’ve been meaning to have for a while. All it takes is 3 seconds of courage. 

Fun With Pumpkins!

THE SCENE: Perfect fall day! low 70s, sunny, a bit of a light breeze
F3 WELCOME & DISCLAIMER

Performed adequately.
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– Air Squared (Squat chair while forward extended arm claps) 10 Overhead/ 10 sideways (seal claps)

– 10 Windmills (4-ct, in cadence)

– 10 LBACs Forward/backward (half small, half big)  (4-ct, in cadence)

THA-THANG:

Mosey to the north perimeter trail past the small parking lot. Get the Pumpkin that the Pumpkin Fairy left in the culvert.  Indian Run around northern trail loop and then over to bottom of Everest.  Pass the Pumpkin to the back of the line.  When it gets there, that person runs to front, carrying it over his head, then passes it backwards.  If we drop the pumpkin, we all do 10 BURPEES. (thankfully, this didn’t happen in spite of several PAX recklessly throwing the pumpkin around when they were passing it.  Scoundrels!)

  • The Pumpkin Says (Done at three stopping points on the Indian Run)
    • Get in a line. Do the following exercises, doing a special Pumpkin exercise when it gets to you (in parentheses).
      1. Big Boy Situps (10 American Hammers w/ pumpkin) 2-ct
      2. Hold Plank (5 Pumpkin Press Burpees)
      3. Tempo Squats (10 Squat Thrusts with Pumpkin)

BURPEE BROAD JUMP INDIAN RUN up Everest to base of summit.  Get in a vertical line, do BURPEE BROAD JUMPS (1 Burpee, 3 broad jumps) up Everest.  Person in the back with Pumpkin runs to front of line and hands it off. Pass pumpkin to the back, rinse and repeat until we reach the base of the summit.

  • Push the Pumpkin to the Pumpkin Patch!
    • PAX running back and forth between cones, doing 5 Merkins at one end and 5 BBS or 10 LBCs at the other. One at a time, BEAR CRAWL to the pumpkin and do 3 LUNGES with the pumpkin.  BEAR CRAWL to pumpkin patch and run back. Leave it and return to PAX.  Next man up.  Keep doing it until we get the pumpkin where it needs to be.
  • Grinder!
    • Base of Summit: 5 Burpees
    • Top of Summit: 20 Big Boy Situps
    • Bat House: 20 Smurf Jacks
    • Bottom of Stairs: 20 Merkins

We got through 2 rounds of grinders

MARY:
Finished off with some flutter kicks.
COUNT-OFF & NAME-O-RAMA
10 HIMs!
CIRCLE OF TRUST/BOM:

The Disease of More is a phrase coined by Pat Riley to describe why championship teams often get dethroned due to internal strife.  The players want more… and when they have the championship, it turns to other things.  Money, endorsements, accolades, attention, etc. They stop paying attention to the details that got them where they are and it becomes more about egos.

Psychologists didn’t used to focus on happiness.  Usually the opposite, they focus on why you are depressed, angry, etc.  But in the 1980s there was a bit of a shift in this pattern. There was a study where they gave everyone buzzers, and they were to write down how happy they were and what they were doing when the buzzer went off randomly, on a scale of 1 to 10.  Everyone always wrote down a 7, no matter what they were doing.  At the grocery store, at a child’s sporting event, making a big sale, etc.  During really bad times, it would dip to 2-5, but quickly go back to 7. And during GREAT times (marriages, dream vacation, lottery winner!) would shoot up for a bit, then dip back to 7 again.  Things always pretty much seem to be fine… but they could always be better.  People thought they could always be “more” happy. Hence, the 7.  The trick is the brain always telling you, if I could just have X, Y, or Z, then I’d be happier and finally reach a 9 or 10.

Hedonic Treadmill: We are always striving for a better life and end up expending a ton of effort just to wind up in the same place.

What if there is no “next level” to achieve?  By constantly trying to reach that “next level”, maybe it’s keeping you from appreciating where you are now.

There are always tradeoffs when you “improve”.  Time away from family, money, etc.  Life is not a checklist.  If you sacrifice too much on your way to seeking your perfect 10, you might end up sacrificing the happiness equity you already own.

So what’s the solution?  The solution is to be motivated in life by something other than our own happiness, something greater than ourselves.

Psalm 37:4 Delight yourself in the Lord, and he will give you the desires of your heart

Luke 9:25 For what does it profit a man if he gains the whole world and loses or forfeits himself?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
Announcements

Brolympics Nov. 5!

Swimming Is Back

F3 Q: 10.1.22

Asylum AO: 7am – 8am 

[ The Scene ] 

  • Chilly
  • Precipitation: 5%

[ 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 belief 
    • 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? — No

[ Warm o Rama ] 

  • SSH: 10×4 IC 
    • Run to the Pav + execute 1 pull-up + come back 
  • Hand Release Army Merkin: 10×4
    • Run to the Pav + execute 2 pull-up + come back 
  • Mountain Climber: 10×4
    • Run to the Pav + execute 3 pull-up + come back 
  • Squat: 10×4
    • Run to the Pav + execute 4 pull-up + come back 
  • Imperial Walker: 10×4 
    • Run to the Pav + execute 4 pull-up + come back 

[ The Thang ] 

(Mosey to The Island)

1 — Ping Pong Pyramid (Up)

  • The ends of the island are going to be our points of contact 
  • Start here with 5 reps of the X on the #1 cone
  • Run to the other end of the island and execute 10 reps of the X on the cone with #2 on it 
  • Same thing for the #3 cone here, #4 cone down there, and finishing up with the #5 cone down here. 
  • When you’re done, flutter kicks down here.

2 — Ping Pong Pyramid (Down)

  • Same thing, but we’ll start with 25 reps here and work our way back down to 5 reps, ending here. 
  • Look at the bottom of the cones for the next 5 Xs 
  • Done? Flutter kicks. 

(Mosey around to the roundabout on the left side of the Coliseum) 

3 — Stop at the 3-way stop sign 

  • 25 merkins (down/up)
  • 25 Carolina Dry Docks (down/up)
  • 25 mountain climbers

4 — American Indian Dips Movement 

  • Men lined up around the roundabout, holding the dip position
  • The 6 man executed 5 dips and then ran to the front
  • Go all the way around the roundabout

5 — Bear Crawl Karaoke

  • On both sides of the curb, men side bear-crawled all the way back up and around 

6 — In the middle of the Coliseum

  • Core 4
    • 25 Squats (1ct)
      • Run straight up to the top
    • 25 LBCs (1ct)
      • Run straight down to the lookout
    • 25 Imperial Walkers (1ct)
      • Run straight up to the top 
    • 25 Plank Jacks (1ct)
      • Run back to the center 

(Mosey back to the flag)

[ Mary ] 

  • SWS – Stretching With Steam (On the curb)
    • Karaoke down/back
    • Rockettes halfway down -> mosey // rinse and repeat back
    • High knees halfway down -> mosey // rinse and repeat back
    • Toe touches halfway down – mosey // rinse and repeat back
    • Circle up and fight stretching

[ COT ]

  • # off — 13
  • Name o Rama 
    • Pele
    • Mr. Jinxy
    • Convoy
    • Swimmies
    • Snitch
    • High Heels
    • Lebowski
    • Rainbow
    • Lillydipper
    • Choir Boy
    • Matlock
    • Qbert
  • FNGs
  • BOM

“The Ministry of Presence”

I saw a video on Instagram this week, of someone in Hollywood talking about the ministry of presence. I thought this was strange, because for this certain actor, Shia Lebouf (the movie Holes, Transformers), this seemed kind of out of character for him, to talk about the ministry of presence. He went on to share that during a particular difficult time in his life, as he was recovering from addiction and brokenness, there was an event where family members and friends could come on-site to this rehab facility to celebrate the progress Shia had been making. No one showed up. No one from his family showed up, none of his friends showed up, his manager didn’t show up, no one. I mean this is Shia Lebouf, a famous Hollywood actor! And yet no one showed up. Think of how alone he must have felt, on a day that is reserved for family, friends, and loved ones to show up and show support and encouragement, to have absolutely no one show up. Talk about a let down.

Except.

Except one of his actor colleagues, who was working on a movie of her own. Shia went on to say that this colleague of his was crazy busy with production for her own movie, and out of all the people in the world that could have showed up, she would be the last one to expect because of how slammed her schedule was. But she showed up anyway. Not family, sort of a friend, but more of an acting colleague. As Shia began to break down into tears sharing this story, he mentioned that he had nothing to offer her as a colleague, because he was going through his own stuff with recovery. “Just her presence. The ministry of presence. Sometimes that’s all you need to offer a person. Just to be present.” As Shia shared this in the video (which I won’t share here because of some of the strong language in the video, but it can be found online), you see tears just rolling down his face. To have one person just show up for a small increment of time, and just sit with him, in the middle of his stuff, made the world of difference.

Sometimes all that someone needs is your presence. Not a motivational/inspirational catch phrase or quote, not money, not judgement, but simply, your presence. In an article I read entitled “The Ministry of Presence: Meaning and Importance,” the author shares some of the story of Job, and his three friends who sought him out after hearing about the troubles that had come upon him. Job 2:11-13 really paints a great picture of what this looks like:

“Now when Job’s three friends heard of all this evil that had come upon him, they came each from his own place, Eliphaz the Temanite, Bildad the Shuhite, and Zophar the Naamathite. They made an appointment together to come to show him sympathy and comfort him. And when they saw him from a distance, they did not recognize him. And they raised their voices and wept, and they tore their robes and sprinkled dust on their own heads toward heaven. And they sat with him on the ground seven days and seven nights , and no one spoke a word to him, for they saw that his suffering was very great.”

I wonder if I am or would be the kind of friend that Bil, Shu, and Zo were. Surely these were their nicknames as well. 7 days and 7 nights with no talking?! These are some friends who know how to sit and offer their presence fully. Here’s what I do far too often when Megan or someone close to me is going through something really tough or challenging: I am quick to reframe it into a positive somehow, or to see the positive side, offer up an encouraging/inspirational word or phrase, or even better, rack my brain for 3-4 Bible verses that would directly apply to this situation. Are these bad things? No, not necessarily. But just like Shia explained in the video, and like we read in Job, sometimes the best thing you can offer someone is your presence. The ministry of presence can far surpass any words you might be able to share, or comforting wisdom you might be able to rattle off.

Wanna take this further? Good, me too. Look at Matthew 18:20.

“For when two or three are gathered in my name, I am there among them.” Or in the Message version: “And when two or three of you are gathered together because of me, you can be sure that I’ll be there.”

When you offer someone your presence, as a Christ follower you’re not sitting with them alone! God is right there with you, as you sit with them in their stuff. It’s not you alone who comforts them with the ministry of presence, but Christ that lives in you that does this. Through you offering your presence to them, freely, and without attachment or terms and conditions (sound familiar?), it is Christ inside of you that’s right there in that moment. That’s what God did and does for us, and that’s an opportunity we have for others as well. You all have done this so well for and with me over the years. Your presence is powerful. For that, I will forever be grateful.

A little TPQ for you going into a new week: How can you offer someone the ministry of presence this week? Loved one, friend, co-worker? Pray and ask where God might lead you to offer your presence, because He’s right there with you.