F3 Knoxville

Tag: High-Heels

Common Ground

THE SCENE: 60 degrees and perfect weather
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
Some SSH, imperial walks, cherry pickers, and this and that
THA-THANG:
Insert information about the workout.

  • Burpees up a hill, rabbits find the 6 and start from there, mosey
  • Battle buddy bench dips and then some more bench dips, mosey
  • Picnic table step ups, rabbits find the 6 and start from there, mosey
  • Suicide runs with Big Boys at home base, rabbits find the 6 and start from there, mosey
  • Battle buddy incline and then decline merkins, mosey to the AO

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:
It seems every day there are more topics people take a stance on and feel others are either entirely on their side or entirely not.  If someone doesn’t agree with them on a topic, the person makes sweeping judgement that everything about that other person is bad or wrong.  Most conversations start with the discussing those polar opposite opinions, which sets the conversation up for failure, and generally leads nowhere.  In Adam Grant’s book “Think Again” he talks about starting conversations by identifying the things the people agree on.  It often turns out there is a lot of common ground between the two individuals, and it creates a much better jumping and opens the door for a more productive conversation.

ANNOUNCEMENTS:
Party at Judge Judy’s on the 11th

Absolutely

THE SCENE: Nice evening, temps in 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank Stretches, 20 Plank Jacks, 10 Rockettes, 10 Tempo Merkins, 10 Windmills, 7 Full Body Twists, Little of This and That.
THA-THANG:

Mosey to the Caribbean parking lot.  We will run around the Caribbean stopping at cones to do the exercises listed.  Instructions on how to get to the next cone will also be listed.

  • Cone 1:  20 Squat Jumps then Bernie to Cone 2.
  • Cone 2:  20 Big Boys then Hop to Cone 3.
  • Cone 3:  20 Iron Mikes (2 count) then Lunge to Cone 4
  • Cone 4:  20 Diamond Merkins then Grapevine with right foot leading to Cone 5
  • Cone 5:  20 Star Jumps then Bernie to Cone 6
  • Cone 6:  20 Bicycle Kicks (2 count) then Hop to Cone 7
  • Cone 7:  20 Side Straddle Hops (2 count) then Lunge to Cone 8
  • Cone 8:  20 Shoulder Taps (2 count) then Grapevine with left foot leading to Cone 1.
  • Rinse and Repeat

Mosey to the street-side end of the Serpentine Sidewalk.  We will go on the Serpentine Sidewalk doing patterns of 1 and 4, where we will bear crawl to one light then run four more lights and repeat that pattern until we get to the perimeter trail.  We will then go back on the Serpentine Sidewalk but lunge for one light and run for four light, repeating that pattern until we hit the street.  The first brother to get to the street will sweep everyone back to the perimeter trail.

Mosey to Cardiac.   We will run up Cardiac stopping at the following spots to do the following exercises:

  • Turn 1:  20 American Hammers (four count)
  • Turn 2:  20 Hello Dollies
  • Turn 3:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to the bottom of mini-cardiac.  We will Bernie up mini-cardiac to the Park Sign then sprint the rest of the way up to the crosswalk. Then we will sprint back to the AO.

MARY:  Stretches .

COUNT-OFF & NAME-O-RAMA 
15 men, no FNGs.
CIRCLE OF TRUST/BOM:
Shaun Slate, the preacher at my church, said something recently that really got me to thinking.  He said, “We can be absolutely right.  But, if we do not love we are absolutely wrong.”

Think about that the next time you are debating with someone about an issue you feel strongly about.  “We can be absolutely right but if we don’t love we are absolutely wrong.”  Think about that when your child doesn’t live up to your standards.  Think about that when someone doesn’t worship the way you do.  Think about that the next time you argue with your wife.

I might get angry with someone for a stance they take.  I might think, why won’t that person get vaccinated.  Or why can’t he see how electing that money-spending candidate will effect the economy.  I can question their stance.  But, I shouldn’t let my questioning stand in the way of loving that person.
Too often we got on our high horse and fail to see the viewpoint of the other, thinking they are ridiculous.  If we do that, we are not loving them. 

As a therapist, I see this issue come up many time in marriages.  In the therapy session, each spouse wants to make their own point.  By golly, their spouse is wrong and they need to set things straight with the spouse.  But, focusing on the wrong and trying to set things straight is damaging the marriage.  In marriage, we need to love our spouses even when they are wrong.  And in life, we need to love other people, even when they are wrong.  

Thank you Lord that you are that way.  You continue to love us humans no matter how often we are wrong.  Lord, forgive me for getting on my high horse and sometimes thinking I am better than someone else because “I have it right.”  Firstly, I probably don’t have it right.  And secondly, if I am not hearing and loving that person, than I am absolutely wrong.

MOLESKIN:
Prayers for mother of Steam’s girlfriend as the mother is currently starting chemotherapy for cancer.  Prayers for Pusher as tomorrow is the anniversary of his widow’s death.  Prayers for religious mentoring for The King James.  Prayers for wife of Juke Box.  Prayers for Sparkler’s mother who lost her husband (Sparkler’s stepfather) about one year ago.  Prayers for Mr. Jinxy’s small grandchild who has a problem with her foot and for Hooker and his wife, Carli, who are the parents of the child.
ANNOUNCEMENTS:
Toy collection by F3 for charity.  Remember Judge Judy’s Christmas Party on Saturday, December 11.  You need to sign up for it on Slack.

Giving Thanks… and no Beaver Moon!

THE SCENE: Cold, low 40s, fairly calm and clear, but the hallowed Beaver Moon didn’t make an appearance, to everyone’s disappointment.
F3 WELCOME & DISCLAIMER

Check.


WARM-O-RAMA:

– Motivators 7 count decreasing

– 10 Cherry Pickers (4-ct), in cadence (aborted this exercise due to mumblechatter around 6 or so…)

– 10 Rockettes (4-ct), in cadence

– 10 Grady Corns  (4-ct), in cadence

– Calf stretches

THA-THANG:

Mosey to Caribbean Parking Lot

  • NO MERCY MILE (really more like a half mile)
    • Near end: Bear Crawl around turn
    • Run to ½ way point. 25 Merkins. Run to curve
    • Far End: Lunges around turn
    • Sprint to ½ way point. 25 Squats. Run to Curve.
    • Rinse and Repeat.

Mosey to open air Chapel

  • AMRAPS
    • 30 sec dips, rest 10 sec. R&R x4
    • 30 sec incline merkins, rest 10 sec R&R x4
    • 30 sec isometric squats (alternating), rest 10 sec R&R x4

Mosey to east down path towards the bottom of Cardiac.  At intersection, 20 American Hammers (4-ct)

Mosey to bottom of Cardiac.  20 Imperial Walkers (4-ct)

  • Cardiac Crusher
    • Run to first curve and back, 20 flutter kicks (2-ct)
    • Run to second curve and back, 20 flutter kicks (2-ct)
    • Run to top, stop at each turn to do 10 merkins, 10 squats, and 10 BBS

Mosey to AO

MARY:
Homer/Marge leg raises

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

Thanksgiving:

Back in 1620, 102 separatists Christians left Europe and came to America via a little boat called the Mayflower.  The first years in America were very hard, and about half the population died within the first several months.  They likely all would have died without the help of the Native Americans, who provided food and taught them how to grow crops.  They celebrated the harvest the following year, in 1621, with Thanksgiving. The celebration lasted 3 days. Thanksgiving was only sporadically celebrated until 1789 when George Washington called for it to be a recurring celebration.  Even then, it still didn’t totally catch on until 1941, when FDR and Congress declared it a national holiday.  Why is it so tough to celebrate Thanksgiving?  We seem to want to skip over it it and move right from Halloween to Christmas.  If you’re cynical, maybe it’s because there’s no money in Thanksgiving?  Not as many cards, gifts, and promotional events…Except for the Macy’s parade, and for that everyone is just waiting for Santa at the end.

But there is a human need to give Thanks.  One of the first things parents teach their children is to say Thank You (when handing a young child something…: “What do you say? What do you SAY??”).  Giving Thanks is important because it interrupts the Self, recognizes the Other in our life.  We value that other.  We have an imperative and a need to give Thanks to those we have relationships with.  And who or what is the primary relationship in our life?  It’s God, and we need to give Thanks to God.  Giving Thanks reminds us that we are recipients, not creators.  It allows us a moment to pause and count our blessings.  STEAM recently posted a message in Sticky Notes Channel: “GAS PRICES ARE HIGH, THIS SUCKS” VS “I WAS ABLE TO FILL UP MY CAR WITH GAS. THANK YOU JESUS.” What a great perspective for the week of Thanksgiving.

I love the line from the song Signs that was sung by Tesla and written by Five Man Electrical Band… “Thank you Lord, for thinking about me, I’m alive and doing fine.”

Here’s what I think.  I think we need to build a world that strips out the biases and fear of other religions, other cultures, other world views and focuses on the basics.  Love God, Love your Neighbor.  Easy Peasy.  Right?  Wrong.  It’s simple, but it’s not easy.  How do we do that? Giving Thanks can be a great place to start and get beyond the differences.  Seek first the Kingdom of God.  The Kingdom of God is love, generosity, thankfulness, and justice.  That is how we live in that Kingdom.  This is what was in the heart of the Pilgrim’s journey. To be a loving, generous, and thankful community.

MOLESKIN:
Prayers for Steam’s mom who has COVID, for other friends and family members going through illness or trials.  Prayers for the victims of the Waukesha driving calamity.  Prayers for our nation as tensions rise and the Enemy tries to divide and discourage us.
ANNOUNCEMENTS:
Christmas party Dec. 11!

Getting Uncomfortable

THE SCENE: Rainy day, but skies cleared by start of Q as temperatures started to drop
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x Side straddle hops, Cherry Pickers, 15x Moroccan Bightclubs, Tempo Squats and Little of this and that

THA-THANG:
The grass was wet, but we hit it early anyway

  • Straight to the bottom of Pickett’s Charge for a Pickett’s Charge Suicide run.
    • 5 merkins at the bottom each time back, 1st tier 5 Prisoner Get-ups, 2nd tier 5 Imperial Walkers and 3rd trip all the way up to the Coliseum and stayed there
  • Coliseum, under the string lights. A little back and forth.
    • One side under the lights, lunges to each pole and 10 Big Boys at each of the 4 stops, run back to the other side
    • Other side is bear crawls to each pole with 10 squats at each stop then run back to first side and rinse and repeat each side twice to finish up
  • Mosey to the light pole at the base of the Haslam Rock. Route 66 heading towards the rest rooms downhill. 11 light poles adding 1 merkin each stop to 11 lights.
  • After gathering ourselves we wandered to the adjacent parking lot across the street from the Cloud and ran 2 Karaoke runs the full length of the lot switching sides halfway each run and sprinting back to the beginning
  • Slosey to the base of mini-Cardiac hill where we did 5 Burpees before a Bernie to the sign a bit more than halfway up and then sprinted to the top. Followed by a run back to the AO for circle time and a couple minutes of stretching

MARY:
Just a few leg stretches to finish off the last 2 minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke of a retired Marine friend of mine who has spent the last half year getting himself into uncomfortable positions talking to those less fortunate than us on the streets of Tampa and befriending them to know their stories and helping them out as much as he can. He related getting uncomfortable to the November tradition of men growing facial hair and how that can remind those that do that to embrace getting uncomfortable and seeking to find hard truths during the month. That is a great lead in to Thanksgiving week where we then express thanks for what all we have, which then leads to December where you can better target giving and gifts and the great holiday spiritual journey ties up nicely in January where you can then find a way to better yourself with a resolution for the New Year. Don’t coast through the holidays, grow through them.

MOLESKIN:
The Q started tough and didn’t let up, but our 10 hung tough.

We also welcomed an FNG tonight. Welcome to @Moneyball

ANNOUNCEMENTS:
Announcement on the upcoming F3 Christmas party on Dec 11

Farewell Q

THE SCENE: 54F, drizzling
F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

Motivators starting at 5

Box jumps + run around pavillon

High knees

Plank jacks

Mountain climbers


THA-THANG:

Pyramid: 20 reps

  1. Merkins
  2. Merkins – shoulder press
  3. Merkins – shoulder press – curls – table pulls/cmu rows
  4. Merkins – shoulder press – curls – tp – squat jumps
  5. Merkins – shoulder press – curls – tp – squat jumps – step overs
  6. Intermission break: run around pavilion twice or burpees (F3 names, F3 workouts, F3 AOs, F3 Hospital Names)
  7. Shoulder press – curls – TP – squat jumps – step overs
  8. Curls – TP – squat jumps – step overs
  9. TP – squat jumps
  10. Squat Jumps
  11. Burpees

Alleluias


MARY:
5min yoga stretching

COUNT-OFF & NAME-O-RAMA
16 HIMs in attendance.

CIRCLE OF TRUST/BOM:
There will be times in your life that you may question God and His plans for you. These times are usually when you struggle, lose someone, or uncertainties in life. But, I tell you this – God’s plan is perfect. He’s timing is always right. It may not seem like it but have faith that God is working His ways for the better of you.
MOLESKIN:
My brothers, as I host my last Q (at least for this year) I am truly grateful and honored to be part of such an amazing brotherhood that we have here in F3. I was supposed to stay for only 6 weeks here in the US and that 6 weeks turned into a year. And you guys made it truly memorable for me and my family. You have made a huge impact on my life and my family’s. So, from the bottom of my heart, thank you and until next time! I love you, brothers!

ANNOUNCEMENTS:

Coat Drive – Coats donation still on going. You can give out your old coats to Rainbow.