F3 Knoxville

Tag: High-Heels

Flying in Stormy Conditions

THE SCENE: Sunny, temp in low 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers, 10 Windmills, 10 Twisties, 10 Tempo Merkins, 7 Wide Arm Circles Forward and 7 Backward, Little of This and That
THA-THANG:
Mosey to the stop sign by the road that head to the Coliseum.  We will do 20 Hello Dollies.

Mosey on the perimeter trail to where it curves left by Lyons Bend Road.  We will do 10 Tempo Squats.

Next, we will run up Roadshow Run to the roadway that semi-circles around the Admin Bldg.  Each man shall stop to do 5 burpees at the top of each of the three sets of stairs on Roadshow Run.  At the roadway, men should alternate between Merkins and Big Boy Sit-ups until the six arrives.

Mosey to the stairs at the front of the Admin Bldg.  We will run counterclockwise around the loop that goes between the Admin Bldg and the Coliseum.  We will stop at the following locations to do these exercises:

  • Stairs to Admin Bldg:  20 Calve Raises
  • Southern Curve of Loop:  20 Carolina Dry Docks
  • Benches at Coliseum:  20 Bench Dips
  • Northern Curve of Loop:  20 Star Jumps
  • Rinse and Repeat two more times.

Mosey south to roadway and then to old apartments.  We will do 20 Box Cutters.

Mosey to southern parking lot.  We will run to the cones set out in parking lot. At each cone, men should turn around and bear crawl for three parking spaces.  Then turn back around and run to next cone.  Do this until last cone where, once again, men should turn around and bear crawl three parking spaces.  The rabbits who finish shall run back to starting spot, sweeping men with them.  Rinse and repeat.

Do again but hop the three parking spaces.  Then, do again but lunge the three parking spaces.

Mosey to entrance to the Caribbean parking lot.  We will stop to do 20 American Hammers.

Mosey to parking lot near playground.  We will do 10 Rocky Balboa (4 ct).

Mosey to AO.  At the AO we will split into two teams.  The first man of each team will throw a frisbee toward the cone near the opposite curb.  Whoever is closest wins.  His team gets to watch while all members of the other team must sprint to the opposite curb and back, retrieving the frisbees.  Then the second man of each team compete and the procedure starts again.

Run around parking lot two times.

COUNT-OFF & NAME-O-RAMA
19 men, no FNGs.
CIRCLE OF TRUST/BOM:

Flying In Cloudy Conditions

An instrument rating is an advanced type of aviation certification enabling pilots to fly rather than be grounded even during cloudy weather and other weather conditions that cause low visibility. The Instrument Flight Rules Rating (IFR) training requirements include 30 hours of pre and post flight ground school, 40 hours of instrument flight training, 50 hours of PIC Cross-Country, and the successful completion of an instrument written exam. It is an excellent addition to a private pilot’s certificate, which by itself leaves the pilot limited to flying only during Visual Flight Rules (VFR) conditions.

Pilots go through a great amount of training in order to get their private pilot’s certificate to fly.  Despite all the training, that certificate limits the pilot to flying only during conditions where there is nice weather with clear skies.  Clouds, heavy precipitation, low visibility and otherwise adverse conditions are to be avoided.

In order for a pilot to be able to fly during cloudy weather and conditions that cause low visibility the pilot is required to obtain an Instrument Flight Rules Rating.  This requires many more hours of training.  Basically, the pilot must learn the instruments on a plane well enough to fly in conditions where one can’t see out the plane.  That training takes more than just learning what the instruments are.  The pilot must learn to fly while relying on the instruments in flight.  The pilot must not only read the book but put the book to use!

In life, our personal skies are sometimes clear and we can fly full speed ahead.  We can make decisions based on good old logic and we understand well what we are doing.  In life, however, the skies are not always clear.  Sometimes vision gets difficult and sometimes it is hard to see altogether.

Like pilots, we need to rely on something more to get us through difficult times – otherwise, we crash.

At age 65, I have learned to rely on a number of valuable tools to get me through the darkest of times.  First, I rely on the Bible.  It is my “life manual.”  The lessons in it are priceless, give me direction, and teach me who God is.  Second, I rely on teachings from others about the Bible, whether from my attending church, going to Sunday school and bible studies, reading bible commentaries, or discussing the bible with others.  The Bible is a large and complex read.  I can’t rely on my own reading of it alone to fully comprehend its meaning and direct me through the challenges of life.  Third, I rely on practicing the principals I have learned.  Pilots need many hours of training before they get their Instrument Rating and I need many hours of practice myself to manage life’s difficult time.  Living like Jesus isn’t something that you just “do.”  It takes a lifetime of practice to get it right and I am still working on “getting it right.”  It also takes talking to God, through prayer.  Finally, I rely on other people to help me out.  Pilots need to have instructors with them as they are learning to master flying and the use of instruments in cloudy weather.  Commercial pilots need co-pilots sitting beside them.  I rely on others to negotiate my foggy skies and you brothers are some of those I rely on.  I try to gain wisdom from the words of the Q of each BOM I attend.  You guys teach incredible life lessons.  I also know that, when I am in a pinch or feeling lost, I can call on my brothers to help me out.  I have done just that with some of you.

In summary, we need more than our senses to get through the cloudy and dark skies of life.  For me, the Bible, teachings about God’s word, application of God’s word and using the help of Godly people are what I have found necessary to get through the most challenging of times.

MOLESKIN:
Prayers for Drum Major’s wife and family as his wife’s mother died this last week; prayers for two missionary friends of Crawdad who are serving in Ukraine; prayers for the Special Olympics – Cheatsheet and Lilydipper will be at an event today, the Polar Plunge at the West Town YMCA – registration fees and donations serve the Special Olympics in East Tennessee; prayers for fathers and for the underprivileged who are facing troubles at this time.
ANNOUNCEMENTS:
CSAUP on February 26 at 6:30 am, the Asylum.  Also, when registering for the event on Slack, please consider making a donation to the Wesley House.  The link for doing that will be with the CSAUP registration notice.

Tuesday Evening Big Circle

THE SCENE: Beautiful afternoon over 60 degrees at the start. Clear and a lot of people in the Asylum enjoying a pretty day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops
  • Rockettes
  • Baby arm circles
  • Little of this and that
  • Imperial Squat walkers
  • 5 Burpees

THA-THANG:

Mosey to base of Pickett’s Charge

 

Picketts charge suicide

1st –  5 prisoner getups

2nd – 10 imperial walkers

 

10 merkins at bottom before and after each time down

 

LBCs up top until 6 comes in

 

Big circle stations

 

Start at coliseum and go all the way up to top of Everest/office parking lot and back around to coliseum start

 

Stop at each cone do exercise listed and follow instruction of where to go next and how

 

Coliseum start

  • 15 dips
  • Lunges to next cone

 

Cone 1 – halfway down walk

  • 15 big boys
  • Bear crawl to next

 

Cone 2 – little ways down

  • 20 squats
  • Karaoke to next cone

 

Cone 3 – halfway to stop sign

  • 10 no touch merkins
  • Sprint to next cone

 

Cone 4 – stop sign

  • 15 2 count flutter kicks
  • Bernie to next cone

 

Cone 5 – end of guardrail

  • 15 bobby hurleys
  • Run to next cone

 

Cone 6 – top of hill by parking lot

  • 15 merkins
  • Skip to next cone

 

Cone 7 – little ways down back of the hill

  • 15 2 count rocky balboas
  • Go all the way backwards to the 6 and repeat all cones you go back past
  • After coming back the 2nd time and doing Rocky Balboas again karaoke to the next cone

 

Cone 8 – stop sign area

  • 15 2 count hello dollys
  • Run to next cone

 

Cone 9 – up by pathway to Coliseum

  • 5 burpees
  • Lunges to next cone

 

Cone 10 – little ways down path

  • 10 star jumps
  • Bernie to starting spot of Coliseum and do LBCs until the 6 comes in

5 Motivators before running back to the AO for the word.

MARY:
n/a
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:
Discussed the following:

Kurt Vonnegot story about Joseph Heller:

I said, “Joe, how does it make you feel
to know that our host only yesterday
may have made more money
than your novel ‘Catch-22’
has earned in its entire history?”
And Joe said, “I’ve got something he can never have.”
And I said, “What on earth could that be, Joe?”
And Joe said, “The knowledge that I’ve got enough.”

“Don’t make stuff because you want to make money — it will never make you enough money. And don’t make stuff because you want to get famous — because you will never feel famous enough,” John Green

MOLESKIN:
Q was followed by a well attended and lively Board Meeting at the Asylum to cap off a great evening.
ANNOUNCEMENTS:
CSAUP end of February

Clear is Kind, Unclear is Unkind

THE SCENE: 40 degrees and beautiful beat down weather
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, rockettes, cherry pickers, runners stretch, this and this, and twisties just for Lillydipper
THA-THANG:

  • Battle Buddy – one runs the Dragon, other CMU front raise, side rotations, overhead press
  • Battle Buddy – one runs and does flutter squats, or does ankle biters and butterfly sit-ups
  • Battle Buddy – one runs and does CMU rows, dead-lifts, curls, and rows, the other does bear crawl should taps and kneel ups

COUNT-OFF & NAME-O-RAMA
12

CIRCLE OF TRUST/BOM:

Being very non-confrontational by nature, Candor has been a challenge for me. Q Source 3.8 says about Candor “While there are many Truths, only the hard ones require Candor.  The easy Truths take care of themselves.  Whether a Truth is hard or easy depends upon the effect it has on the person hearing it.  If it has no impact or brings them Happiness, it is an easy Truth.  Easy Truths do not require character to tell because there is no particular Virtue in being the bearer of good news. Hard Truths are different, because hearing them, results in Pain and Disruption.”

I also justified it to myself that sparing that Pain and Disruption was a good thing for the other person, until reading the book “Radical Candor” by Kim Scott.  She describes Candor as a combination of 1) caring personally for the individual you’re interacting with and 2) challenging directly the matter at hand.  She describes those who care a lot, but don’t willing to challenge directly, as demonstrating “Ruinous Empathy”.

RUINOUS EMPATHY.

Especially for the workplace…

“It’s simple but transformative.  Clear is kind.  Unclear is unkind.  Not getting clear with a colleague about your expectations because it feels too hard, yet holding them accountable, or blaming them for not delivering is unkind.” ~Brene Brown

ANNOUNCEMENTS:  CSAUP Feb 26

Keep Moving, Stay Warm

THE SCENE: Cold, cloudy, and windy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Slow windmills (get that stretch in!), baby arm circles, burpees, & Imperial squats.

THA-THANG:

At the coliseum, 4 stations around the outside. Each station has 3 exercise options. Choose one to complete and then run to the 3rd station and pick an exercise. Rinse & repeat. Exercises were as follows:

  • Station 1 (Core)
    • HELLO DOLLYS (20, 4 CT)
    • PICKLE POUNDERS (20)
    • BIG BOYS (20)
  • Station 2 (Legs)
    • SQUATS (20, 4 CT)
    • MONKEY HUMPERS (20)
    • BOBBY HURLEYS (20)
  • Station 3 (Core)
    • BOX CUTTERS (20)
    • LBCS (20, 4 CT)
    • SCISSOR KICKS (20, 4 CT)
  • Station 4 (Arms)
    • MERKINS (20)
    • DIPS (20)
    • CAROLINA DRY DOCKS (20)

MARY:
Big Boys & American hammers.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Excerpt read from a Fresh Air interview of Laura Coates.

On what Dr. Martin Luther King Jr. means to her

When I think of Dr. King, the first thing that comes to mind is going to his museum down in Atlanta and looking at the number of times he was arrested. Now that might seem an oddity to people. Mostly, we think about his speeches and the impactful words, and he was an eloquent orator, and he was obviously deserving of all the accolades as it relates to his speechwriting and his sermons. But for me, I think about the number of times he was a civil rights first responder, … the number of times he went into the battlefield, the number of times he pulled an entire race out of the wreckage, the number of times that he subjected himself to physical violence. It’s the notion that myself, as a mother, looking at my young children, when all I want to do is grow old and watch them grow even older, that he had to accept the inevitability that he would not do the very things every parent wants to do. And why? Because he was thinking not only of his own children, but my children and my children’s children. …

Every time I think about his death, I think to myself, God, was that how young he was? And every year that I live beyond that, I thank him, because the life I have is because of the choices he made, because of the discomfort he experienced. And I just love this man for making those choices and for aligning his moral compass with what he was willing to do.

And It Was Good

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the parking lot, 20 Side Straddle Hops, 10 Burpees, 10 Twistees, 10 Windmills, 10 Baby Arm Circles Forward and 10 Backward, 5 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to the Caribbean.  We will run Candy Cane with the following exercises at every other island, then sweep back.

  • 20 Merkins
  • 15 Iron Mikes (both legs = 1)
  • 20 Big Boy Sit-ups.

Mosey to street side end of the Serpentine Sidewalk.  We will Bear Crawl one light and sprint four lights all the way down the Serpentine Sidewalk until it hits the perimeter trail.  There, we will do 20 Bicycle Kicks, 4 ct.

Mosey to Cardiac.  We will go up Cardiac, stopping to do the following exercises along the way:

  • At start:  20 American Hammers (4 ct)
  • First turn:  20 Flutter Kicks (4 ct)
  • Second turn:  20 Hello Dollies (4 ct)
  • Third turn:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to bottom of mini-cardiac.  We will Bernie up to the park sign, then run to the top.  Run back down to AO.

MARY:
Stretching
COUNT-OFF & NAME-O-RAMA
15 men, no FNGs.
CIRCLE OF TRUST/BOM:

And It Was Good

Some verses from Genesis, Chapter 1:

In the beginning, God created the heavens and the earth. 2 The earth was without form and void, and darkness was over the face of the deep. And the Spirit of God was hovering over the face of the waters.3 And God said, “Let there be light,” and there was light. 4 And God saw that the light was good. 

9 And God said, “Let the waters under the heavens be gathered together into one place, and let the dry land appear.” And it was so. 10 God called the dry land Earth,[d] and the waters that were gathered together he called Seas. And God saw that it was good.

12 The earth brought forth vegetation, plants yielding seed according to their own kinds, and trees bearing fruit in which is their seed, each according to its kind. And God saw that it was good. 13

And God made the two great lights—the greater light to rule the day and the lesser light to rule the night—and the stars. 17 And God set them in the expanse of the heavens to give light on the earth, 18 to rule over the day and over the night, and to separate the light from the darkness. And God saw that it was good. 19 

20 And God said, “Let the waters swarm with swarms of living creatures, and let birds[g] fly above the earth across the expanse of the heavens.” 21 So God created the great sea creatures and every living creature that moves, with which the waters swarm, according to their kinds, and every winged bird according to its kind. And God saw that it was good. 

25 And God made the beasts of the earth according to their kinds and the livestock according to their kinds, and everything that creeps on the ground according to its kind. And God saw that it was good.

26 Then God said, “Let us make man[h] in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth.”

27 So God created man in his own image,
    in the image of God he created him;
    male and female he created them.

31 And God saw everything that he had made, and behold, it was very good.

One sentence that echoes through the creation story of the Bible is, “God saw that it was good.”  And, indeed, His creation is good.  That is easy to see here in East Tennessee where, as Crawdad would say, we are blessed to view “best sunrise in America.”

Amidst the strife and toil of our world, amidst Covid 19, the conflict among our people, the wars between nations, we may fail to recognize the blessings of God’s creation.  We, as human, may sometimes mess things up.  But God is good and his creation is good.

Let us recognize the blessings of the earth and firmament.  Let us rejoice in it, be stewards of it, and protect it.

MOLESKIN:
Prayers for Steam’s girlfriend who has Covid, and for his girlfriend’s mother who has cancer.  His girlfriend lives with her mother and, although quarantining, is worried about giving her mother, whose immune system is compromised, cancer.  Prayer’s for Steam’s good friend, Nathan, whose mother recently died.  Prayers for a coworker of Pusher.  The coworker had to leave work early today to go the the hospital where his stepfather is in critical condition.  Prayers for Operation as he and his wife have been working at getting pregnant for three years now in hope of having a baby.