High-Heels – Page 2 – F3 Knoxville

Tour de Parking Lots

November 29, 2025 BackBlasts

AO: asylum-daybreak
Q: Pele (Jon Lindberg)
PAX: Lilydipper, Crawdad (Robbi Dickens), High Heels, Pusher, Lizzy, Cat Gut (Mike Davis), Jumbo(Carter Dickens), CRISPR, Dain Bramage, Waffle House (Brady Greene), Serpentine (Jason Pierce), Pele (Jon Lindberg), Inconceivable, MegaWatt
FNGs: None
COUNT: 14
WARMUP:
-5-ct Motivators
– 10 Windmills (4-ct IC)
-10 Grady Corns (4-ct IC)
– 10 Bolt 45s (15 top ½ squats, 15 bottom ½ squats, 15 full squats)
– 10 Mountain Climbers (4-ct IC)
– Orphan Annies
THE THANG:
MOSEY up Baby Cardiac to parking lot on the left. WELSH DRAGON (4-ct Bear crawl + 1 Merkin, rinse and repeat w/ same # of bear crawls but adding 1 merkin until you get to 10.)

MOSEY to parking lot across street.
– EVOLUTION OF MAN: 10-ct BEAR CRAWL, 20-CT LUNGE, then run to end.
MOSEY TO PARKING LOT across street. AIKEN LEGS: 20 Split Jacks (10 right/left), 20 squats, 20 Jump Squats, 20 lunges R&R
MOSEY through the small parking lot where we park. Just a fly by to check it off the list. 10 SSH.
MOSEY to nice parking lot by bathrooms.
– TOTEM POLE. Do all the exercises, run to cone, do 10 SSH, and run back. Do all the exercises minus the first one, R&R until done.
10x Prisoner Get Ups
9x Dive Bombers
8x American Hammers (4-ct)
7x Carolina Dry Docks
6x Imperial SQUAT Walkers (4-ct)
5x Mountain Climbers (4-ct)
4x Froggy Jumps
3x Overhead Claps
2x Bobby Hurleys
1x NAMASTE
MOSEY back to AO parking lot
FOUR CORNERS ESCALATOR (UP AND DOWN), all single ct
1st corner (RUN): 10 SMURF JACKS
2nd corner (KARAOLE LEFT): 10 SMURF JACKS, 20 PLANK JACKS (single count)
3rd Corner (BERNIE): 10 SMURF JACKS, 20 PLANK JACKS, 30 Seal Claps
4th corner (KARAOKE RIGHT): 10 SMURF JACKS, 20 PLANK JACKS, 30 Seal Claps, 40 ROCKY BALBOAS
1st corner (RUN): 40 ROCKY BALBOAS, 30 Seal Claps, 20 PLANK JACKS, 10 SMURF JACKS
2nd corner (KARAOKE LEFT): 30 Seal Claps, 20 PLANK JACKS, 10 SMURF JACKS
3rd corner (BERNIE): 20 PLANK JACKS, 10 SMURF JACKS
4th corner (KARAOKE RIGHT): 10 SMURF JACKS
MARY:
A quick set of American hammers and Boat/Canoe to honor Catgut
ANNOUNCEMENTS: Polar Bear Plunge coming up Jan 1!

COT: The Minister at my church was recently discussing how he often spends time this time of year answering questions from people asking him how they would deal with family members over the holidays, given the deep social and political divides in this county, and he would ask them two questions:

1. Do you want to still have a relationship with these people while whatever is causing the disagreement is going on, and when it is over?
2. Do you feel obligated, or is it a necessity in your life, to attend every fight to which you are invited?

If the answer to #1 is NO, then feel free to attend the fight, but understand that your relationship may be permanently damaged. If the answer is YES, then you might want to DECLINE to attend every fight to which you are invited and preserve that relationship rather than engage in a confrontation that you likely cannot win.

Shortly after I heard this advice, I found myself listening to a wonderful song by Joni Mitchell called BOTH SIDES NOW that gave me a new outlook that could help me avoid attending all the fights I’m invited to. Here is how the first part of it goes:

So the clouds when she looked at them at one time in her life were fanciful images and innocent dreams, but then later in life she looked at them differently. They were a nuisance, a distraction, things to dread and avoid, if possible. At the end of the verse, after looking at clouds all her life, she admits she doesn’t know clouds at all.

The song goes on for two more verses that talk about LOVE and LIFE with a similar pattern; an innocent, optimistic impression of them followed by a more cynical opinion, and ending with an admission that she doesn’t really know what LOVE and LIFE are all about, just like the CLOUDS.

So I’m trying to take this to heart and be more like Joni Mitchell and admit that I don’t know as much about stuff as I think, and that there are many perspectives and points of view of everyday objects like clouds, and most of the time there is no wrong or right answer. It depends on our perspective, life experiences, and simple opinion. And if I recognize those uncertainties, AND the fact that the opinions of others are coming from their own frame of reference that also might evolve and change, as mine have, I feel less obligated to ATTEND THOSE FIGHTS that the pastor spoke of, and choose Harmony over Division. Because, as the Great Joni Mitchell wrote, even after 53 years, maybe I really don’t know everything about these things after all.

Brotherly Love

November 25, 2025 BackBlasts

AO: asylum-pm
Q: Brick
PAX: Lizzy, Lilydipper, Curveball, Pele (Jon Lindberg), Mr Jinxy, Crash Dummy, High Heels, Dain Bramage, Drum Major, Rooney(Carl Whipple), Shogun
FNGs: None
COUNT: 12
WARMUP:
2 burpees
Good mornings
4burpees
Hand release merkins
6 burpees
Cherry Pickers
4 burpees
Imperial squat walkers
2 burpees
Arm circles

THE THANG:
We met under the new pavilion
25 – PT in the middle – 2 laps/3 laps – wall sit/LBCs

1. Merkins – SSH in the middle
2. Table rows – Bobby Hurley
3. Squats – Grady Corns
4. Lunges – Burpees
5. Derkins – plank jacks
6. Table rows – Imperial Walkers
7. Bench squats – High Knees
8. Step ups – Burpees

25 reps of everything. Wall sit or LBCs when you’re done.

After the initial exercise, the PAX would run laps. Before returning, they would have to complete the second exercise in the middle area of the pavilion.

Most ran 2 laps per exercise, rabbits ran 3.

Lots of abs mixed in as we waited for the 6.
MARY:

ANNOUNCEMENTS:

COT:

Everyone around me today was hurting:
Kids
Dad
Girlfriend
Best friend
Church friend

If you happen to not be hurting this time of year, find a brother that is and let him know that he is loved.

Philosopher Simone Weil on the gift of offering someone your whole and complete focus:
“Attention is the rarest and purest form of generosity.”

Gratitude and Recognition

October 30, 2025 BackBlasts

AO: asylum-pm
Q: Serpentine (Jason Pierce)
PAX: Drum Major, Curveball, Doubtfire (Nick Bond), Crash Dummy, Pele (Jon Lindberg), Mr Jinxy, Kung Blue, Switchhitter (Tony), Sparkler, Lizzy, Brick, High Heels, MD Hammer, Tenderfoot
FNGs: None
COUNT: 15
WARMUP:
– SSH 20 IC
– Monkey Humpers 20IC
– Baby Arm Circles 10 up, 10 down IC
– Cherry Pickers 5 IC
– Merkins 10

THE THANG:
Mosey down Hilltop Drive to the stop sign
3 x, 20 lunges – 10 each leg, 20 lbc
Mosey down the trail to the left and stop around the rock pile area
3x 20 squat jumps, 20 American hammers
Indian run on paved trail along Lakeshore Greenway, through Pryse Garden Pavilion to the round about circle
3x Rocky Balboas 10 count IC, 10 Smurf jacks IC
Mosey to bathroom area and parking near open field below the East Terrace
3 x 20 Carolina dry docks, 5 Lunge Worms toward hill
Mosey through the field and up the hills, stopping at the last hill below the overlook
10-5-25: 3 rounds
10 merkins
Run to top of hill
5 burpees
Run down
25 squats
Sprint up hill
Mosey to first stop sign on Circle Drive
Final run up Hilltop Drive to the flag

MARY:
SSH until time

ANNOUNCEMENTS:
10 year anniversary convergence 11/8
Winter location starts next week
Ruck Event
Prayers for Crankbait

COT:
Gratitude and Recognition

Thinking about my VQ, I was reminded of something we do with our family to bring us closer and to humbly remind all of us to stop, reflect and appreciate each other, and appreciate our blessings.

So, when we do sit around the table at dinner, which sways with the waves of an active family, as sports and dance and work are in motion, our family goes around the table and each person offers up what they are grateful for and then we each compliment someone at the table (not a pet) in recognition of a positive accomplishment or worthy action that the person did.

This exercise brought us closer, diffused disagreements, and drove us to think about all the blessings we have. Blessings sitting in front of us every day. It also reminded us that we are surrounded by amazing talented people. We are all remarkable in our own God given way.

Sometimes simple, sometime deep. Perhaps it was beautiful day with the sun shinning, or just that we were all together. Compliments on a well cooked healthy dinner or a Major sports or dance achievement were the norm.

As Ferris Bueller said…Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it,”

I think that is great advice on many different levels. In this case, look around, there are so many simple blessings we experience and the achievements by ourselves and our friends and loved ones that will pass us by if we fail to stop, look around, and take notice.

In that spirit, I will close with saying that I’m very grateful for F3, for Sparkler who recruited me back, and for this amazing group of men Asylum PM that welcomed me back in on a rainy day this past spring.

I also want to compliment you all. Everyone in the circle has inspired me in some way and you all are amazing men of God and it is a blessing to be with you.

You Have More Sin Than You Know

October 28, 2025 BackBlasts

AO: asylum-pm
Q: Lilydipper
PAX: Mr Jinxy, Dung Beetle, Curveball, Rooney(Carl Whipple), Pele (Jon Lindberg), High Heels, Franzia, Crash Dummy, Doubtfire (Nick Bond), Pusher
FNGs: None
COUNT: 11
WARMUP: 20 Side-Straddle-Hops, 10 Deconstructed Burpees, 10 Mountain Climbers, 10 Rockettes, 10 Windmills, 10 Tennessee Rocking Chairs, 7 Little Baby Arm Circles and 3 Pterodactyls Forward, 7 Little Baby Arm Circles and 3 Pterodactyls Backward.

THE THANG: Mosey to the Stop Sign on the Southeastern Side of the Admin. Bldg. We will stop to do 20 Hello Dollies.

Mosey to Rocky Balboa Circle. We will stop to do 20 Rock Balboas.

Mosey west on the main park roadway and turn into the parking lot by the new pavilion close to the ball fields. Mosey to the end of the pavilion where the picnic tables are located. We will stop to do 20 Picnic Table Pull-ups, 20 Bench Dips and 20 Decline Merkins.
Mosey on sidewalk down to the area close to the water there is a dock and metal picnic tables just above the dock. We will stop at the rock pile. Each man picks up a CMU weight rock. We will do the following exercises with the rocks:
– 20 Overhead Presses
– 20 Triceps
– 20 Curls
– 20 Rows
– 20 Chest Thrusts

Next we will head east on the perimeter trail. We will run for five lights and mosey for two lights, continuing that pattern until we reach the southeast end of the soccer fields.

Next we will sprint across the soccer fields to the northeast end of the soccer fields.

Mosey to Muscle Beach. We will do 10 Step-ups on the concrete area near the monkey bars, then do a 20 second hang on the monkey bars. Rinse and repeat.

Mosey to parking lot by the soccer fields. We will sprint west, stopping at each of the first three sidewalks to do five Carolina Dry Docks. We will then Bernie Sanders on the parking lot perimeter, stopping to do five sit-ups at the next crosswalk and five more sit-ups at the stop sign near the main park roadway.

Mosey back to the Rocky Balboa Circle. We will stop to do 20 Rocky Balboas.

Mosey to the circle on the south end of the Coliseum area. We will stop to do 20 Flutter Kicks.

Mosey to the Coliseum Square. We will stop to do 20
American Hammers.

Mosey to the stop sign at the northeast end of the Admin Bldg. We will stop to do 15 Squats.

Sprint up the Admin Bldg roadway to the AO Flag.

MARY: No time today!

ANNOUNCEMENTS: Ten Year Anniversary Convergence on November 8 at the Asylum. We start at 7 am. There will be breakfast afterwards. We will also have a social on Friday, November 7 at Xul Downtown from 6 to 9 pm.

COT: Message

Message
You Have More Sin Than You Know

Psalm 130: 3.
If you, O Lord, should mark iniquities,
O Lord, who could stand?

On Sunday at church our preacher, Shaun Slate, talked about the passages in the bible from the book of Samuel where David, the man who had pleased God and became King of Israel, lusted for a married woman, Bathsheba. He had those who served him make her come to him. And, he essentially made her have sex with him which led to her pregnancy. He tried to cover up the pregnancy by making sure Uriah, Bathsheba’s husband, went to bed with his wife again so that when she became pregnant he would think the child was his. But, Uriah was busy and couldn’t get home to his wife. David then had Uriah go to the front of a battle, knowing he would be killed. Uriah was killed so that David was essentially a murderer. What this man did was horrific. And this was a man who had served God so well, who had done so many good things.

Our preacher pointed out that the human response, the response that most of us would make is to think, “I would never do such a thing.” But as Shaun Slate pointed out, at the right time and under the right circumstances, we too are capable of such sin. As the song by the rock group, Yes, says, “It can happen to you, it can happen to me, it can happen to everyone eventually.”

While in church during the summer I got to thinking of some of my sins that I and even others thought I was incapable of. Some are funny to think back on. Some people call me a mild-mannered guy. But I can think of a time when I was coaching Upward Football. Upward Football and Upward Basketball are religiously based programs. Coaches of the students are supposed to reflect Christ as coaches, being a model to both the kids and families attending. The kids I was coaching were 2nd and 3rd graders playing flag football. The coaches were allowed to be on the field with the kids as the kids were young and we could help them out. Well, on the day I have in mind, the coach of the team we were playing was stretching the rules of the game to give his team a definite advantage. I won’t go into details but it was really unfair. I called the coach out on it. He just smirked and kept it up. Well, that got me boys. Old Lily was riled up and ready to go and he let that other coach know it in no uncertain terms! In the heat of the moment, that coach and I were ready to fight. Fortunately, the head of the whole program was watching the game. He ran out into the middle of the field and separated us, asking what in the world we were doing! Here I was, ready to fight. What a model of love and virtue.

I bring this up as a funny example, but there are other examples of sin from my life that I am too embarrassed to talk about in front of all of you. I have told only a few, including the Lord and my wife, Jan. I still look back on some of those acts and shudder. If you closely consider you own life I am sure each of you can find a few moments that you are ashamed of yourself.

In the passage from Psalms above I didn’t read the verse that comes after verse 3, the one that says “If you, O Lord, should mark iniquities Lord, who could stand?” The very next verse, verse 4, says “But with you there is forgiveness.” I am so thankful we have a Lord who forgives us. We have more sins than we know but God knows. After some of my deepest sins, I wanted to hide them. Guys, I don’t think I could have lived with myself if I had hid them. Thank God that I didn’t. The answer is not to hide those sins. The answer is to go to Him, repent, and ask His forgiveness. Also, go to the one you hurt and ask their forgiveness. By recognizing and admitting to our transgressions, we become better men. We are better able to overcome our transgressions and be the High Impact Men God wants us to be.

Prayers

Prayers for our brothers Brick and Lizzy, each who have gone through difficult times in the last year. Prayers for all of us who need forgiveness and for those willing to forgive. And, prayers for Pluto and his son, Crankbait, who I just learned was in a serious accident today and will have surgery.

God is Good All of the Time

October 25, 2025 BackBlasts

AO: asylum-daybreak
Q: Lilydipper
PAX: Swimmies (Nathan Chesney), High Heels, Crawdad (Robbi Dickens), bfarthur, Brick, Natty, Dung Beetle, Crash Dummy, Drum Major, Lizzy
FNGs: None
COUNT: 11
WARMUP: 20 Side-Straddle-Hops, Curly Stomps, 10 Rockettes, 10 Windmills, 10 Dive Bombers, 6 Twistees, 7 Pterodactyls Forward and 7 Backward.

THE THANG: Mosey up Mini-Cardiac and stop at grassy area to left of crosswalk. We will stop to do 10 Tempo Merkins.
Mosey to the top of the dragon tail. We will run down, stopping at every other light to do 5 Bobby Hurleys. We will stop when we get to the nice restrooms.
Mosey to the parking lot across the street that is close to the playground. We will stop to do 20 Hello Dollies. Mosey to the pavilion that is just east of the playground. Do 20 picnic table pull-ups, then run clockwise on sidewalk that goes toward the Caribbean parking lot but turn on sidewalk that leads to the playground. Go into playground and 20 Bench Jumps at bench. Then run back to the pavilion to repeat the process. We will do this for 10 minutes.
Mosey to the Caribbean parking lot. We will stop to do 20 American Hammers.
Mosey to serpentine sidewalk and then head east until we converge with the main trail. We will stop to do 10 Tempo Merkins.
Mosey to skunk hill. We were going to do sevens, starting with six burpees up top and one Carolina Dry Dock at the bottom of the hill. However, it was so wet that we stopped after the second run up the hill.
Mosey back to the pavilion and then to the AO Parking lot. Divide into two teams. Each team will have a Pickle Ball. This will be a relay. A man from each team runs clockwise around the parking lot but stops at buckets that will be placed on the south and north end of the parking lot. At the buckets, each man must throw the pickle ball into the bucket before he can keep running. The first shot must come from the cone that is farthest away from the bucket. If missed, the player must retrieves the ball and then shoots from the cone that is closer to the bucket. If he misses that shot he must retrieve the ball and then dunk it into the bucket. After a shot is made, the player picks the ball out of the bucket and continues running around the perimeter of the parking lot to the next bucket where he goes through the same process as with the first bucket. After making the shot at the second bucket, the player continues running around the perimeter and brings the ball back to the next man on his team for the relay. Those team members not running and shooting will run in place where the teams are gathered. The team that finishes first in the relay is the winner.
Next, we will go to the western curb of the parking lot. We will sprint to the other end of the parking lot and then Bernie Sanders back to the western curb.
Next, we will run up mini-cardiac to the cross walk, then do 20 Imperial Walkers. From there we will go again on the dragon tail, running four lights, walking two lights, and running another four lights before moseying back to the AO parking lot.
We will gather again at the western curb of the parking lot where we will sprint at 60 % pace to the other curb and back, then spring at an 80% pace to the other curb and back, and finally finish by sprinting a 100% pace there and back.

MARY: Stretches.

ANNOUNCEMENTS: Ten Year Anniversary will be at the Asylum, 7 am on Saturday, November 8. We will also have a social from 6 to 9 pm at Xul downtown on Friday, November 7.

COT:

Message: Good is Good All of the Time
Gents, Hurricane Helene hit Tennessee and North Carolina over a year ago on September 24, 2024. Over 100 people were killed by the storm in the two states. Many had homes and property devastated. I was listening to our local public broadcasting radio station several weeks ago to an interview with a man who lives in Greene County, Tennessee. His name is Frank Brough. He is 76 years old. He and his wife restored and moved into a home about 30 years ago that was built by the Sevier family in the mid-nineteenth century and which fronts the Nolichucky River. On September 24 they watched from their home as the river appeared to rise about 6 feet per hour. They made the wise decision to vacate. Friends of theirs had a home and a small church chapel in Cocke County up on a mountaintop. Frank and his wife spent the next three months at the chapel, living on air mattresses in the back of the chapel where they had a small kitchenette and the ability to cook and take care of themselves. On September 29 of 2024 they were able to see the damage to their own home. Waters had engulfed the home and risen approximately 12 ½ feet to the joists of their second floor.
What I liked so much about this public radio story was how Frank and his wife never lost faith in God through their ordeal. I also loved how the community responded to help Frank and his wife restore the home.
There is a Christian Ministry Retreat in Greene County called Longview Ranch. It is a retreat center for people of all ages but primarily children and youth. Volunteers from Longview Ranch and others in the community helped clear mud and rock out of the Frank’s house that in some areas was up to 30 inches deep. Frank is a well-spoken and educated man but he sometimes tripped up and broke into tears when he spoke of how the community responded to help him. Frank and his wife should be able to move into their home within a few months. That would be a nice Christmas gift!
I loved Frank’s answer when the interviewer, Pierce Gentry of WUOT, asked him: “What does healing after Helene mean to you?” Here is Frank’s answer:

The after Hurricane Helene thoughts are summed up essentially in the fact that God is good all of the time and all of the time God is good. He is in control. He knows our past, He knows our present, He knows our future. My wife and I live in faith, believing all things work together for good for those that love the Lord. And we will survive.
We chose to go on living, loving God, rebuilding and making it happen all over again. Trying to wear smiles when we can, and sometimes sitting in the living room crying. But it’s going to happen. It’s going to be a real home again, thanks to all of the efforts of people like Longview. And we are so thankful.
Gents, I love how we in F3 serve our community just like those volunteers from Longview Ranch served their community after Helene. I am glad the guys with the Asylum PM were able to respond to the request from the Lakeshore Conservancy to collect and remove the large amount of rocks and stones from the fields above Cardiac and Mini-Cardiac so that the Conservancy can continue their beautification efforts. Thanks to Pele for talking to the Conservancy personnel to get this coordinated and to all the F3 brothers who have helped.

Prayers:

Prayers for those impacted by Hurricane Helene and prayers of praise for those who have helped people who were impacted. Prayers for colleague of Crawdad who is coping with cancer. Prayers for mother of Dung Beetle who, after living in her home for so many years, is moving to Asheville to live with Dung Beetle’s sister. Prayers for our brother, Brick, who is dealing with many stressors at this time, including a divorce last year, a move to a new household to be closer to his children, and a new job.