F3 Knoxville

Tag: High-Heels

Repeat It ’til You Believe It

THE SCENE: Very cloudy, temp in high 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 15 Side-Straddle-Hops, 10 Imperial Walkers, 10 Windmills, Leg Stretches, Michael Phelps, Little of This and That
THA-THANG:
Mosey to Stop Sign at Northeastern Corner of Admin Bldg.  Do 20 Hello Dollies.

Next we will go from Cone to Cone along the road that semi-circles around the Admin Bldg.  We will do the following at each Cone:

  • Cone 1.  Do 20 Squat Jumps.  Then, Bernie Sanders to Cone 2.
  • Cone 2.  Do 20 Merkins. Then, Skip to Cone 3.
  • Cone 3.  Do 20 Big Boy Sit-ups.  Then, Bear Crawl to Cone 4.
  • Cone 4.  Do 20 Star Jumps.  Then, Sprint to Cone 5.
  • Cone 5.  Do 20 Squats.  Then Lunge to Cone 6.
  • Cone 6.  Do 20 Bobby Hurleys.  Then run to Cone 7.
  • Cone 7.  Do 20 Dive Bombers, 30 Calf Raises, 40 LBC’s, 30 Bicycle Kicks, 20 Iron Mikes (2 count), 20 Shoulder Taps (2 Count), Rinse and Repeat.

Mosey to main roadway and approach Lyon’s Bend Gate.  Turn left on little road that is close to Power Bldg.  We will do split into teams of two and do Doras.  While partner runs to end of roadway, does one burpee and runs back the other partner does exercise.  Each team will complete the following exercises:

  • 100 Merkins
  • 100 Big Boy Sit-ups
  • 100 American Hammers (2 count)
  • 300 Baby Crunches

Mosey to Area 51.  Then, we will run up hill to roadway where it turns toward Admin Bldg.  First arriving do Baby Crunches until everyone is there.

Mosey to Bat Feeder. Line up on street and sprint back to parking lot. Then go to AO.

MARY:
20 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs.
CIRCLE OF TRUST/BOM:

James 1:17
Every good thing given and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shifting shadow.

For those of you who read the bible, have you noticed how many lines, particularly in the Psalms, are repeated again and again.  A fellow in my church, Britton Sharp, who does quite a bit of religious study, informed me that one reason why followers often repeated lines was that they felt they should repeat it until they believed it.  They recognized that humans, unlike God, are fickle creatures, subject to whim and inconsistency.  We may believe something one moment and change the next day.  For us humans, our beliefs, our faith, our love is subject to change.  This can particularly happen during difficult times.

Almost every parent has heard their children say at some time in their life, “I hate you.”  Good parents know that is not the case.  Their child may be upset and angry at them.  In that moment they may hate their parents.  But deep down they still love them.  They still need them.  And, over time, when they have had time to cool off or when things settle down, their faith and belief in their parent is restored.

As a therapist, I have often seen spouses say, “I no longer love my wife” or “I no longer love my husband.”  In some cases that is true.  But in most cases, if that very spouse whom they say they no longer love were to leave them, they would go nuts.  They would ache and yearn for the spouse to come back.

I am a Christian.  But my faith in God, unfortunately, can vary.  This is true for all Christians.  Look at Christ’s disciples.  When Christ was taken to be executed, all of his disciples ran, they lost faith.  Even Peter, who said he would never turn against Christ, denied him three times when he was being hung on the cross.  Knowing that our beliefs are subject to change, knowing the fickle creatures we are, I think it is a good idea to repeat verses again and again.  On some days we will believe them more than others.

I encourage you, this week, to find a bible verse and commit it to memory.  Say it again and again during your days of the week.  A bible verse I want to repeat this week is from Psalm 121:

 From where does my help come?
 My help comes from the Lord,
    who made heaven and earth.

My belief in that verse will likely vary during the week.  But, the idea is to repeat it until I believe it.

MOLESKIN:
Prayer for Junk’s wife who is going for check up one year after cancer treatment. Prayer of praise for Emoji getting his CPA license today and for Pele who was able to workout today after injuring his knee on Monday at softball.

The Pumpkin Says…

THE SCENE: Sunny, a bit warm, low 80s.  Maybe the last 80 degree day of the year?…

F3 WELCOME & DISCLAIMER

Check.
WARM-O-RAMA:

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

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

– 10 Cherry Pickers (4-ct, in cadence)

-LBCs, forward/backward

-Leg Stretches

THA-THANG:

Mosey to Big Tree next to circle drive, south of the Admin bldg.  What’s that?? A bag?? A bag with a PUMPKIN IN IT??!! Let’s get it.

Get Pumpkin.  Indian Run to oval parking lot down by Field of Dreams.  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.

  • The Pumpkin Says What You’re Going to Be! This was my favorite Halloween song from grade school.  I can’t remember the exact lyrics, but it talks about how the pumpkin will select what your get-up is for Trick or Treating that year.  So… Pick a card from the Trick or Treat container.  This is the “disguise” we will have for Halloween, and an associated exercise..
    • A DRAGON!
      • Do a 5-count Welsh Dragon. RUN A LAP
    • AN INMATE!
      • Do 10 Prisoner Get Ups. RUN A LAP
    • A FAMOUS ATHLETE!
      • Do 20 Bobby Hurleys, RUN A LAP
    • A STAR WARS VILLAIN!
      • Do 20 Imperial Squat Walkers, RUN A LAP
    • AN ANNOYING CARTOON CHARACTER!
      • Do 20 Smurf Jacks, RUN A LAP
    • DOLLY PARTON!
      • Do 20 Hello Dollies (4-ct), RUN A LAP
    • A ZOMBIE!
      • 20 Walking ROCKETTES (feet straight out) (4-ct), RUN A LAP
    • A PIMP!
      • 20 Pickle Pounders, RUN A LAP
    • THOR!
      • Do a round of CAPTAIN THORS (up to 5 reps), RUN A LAP
    • SPIDER MAN!
      • 20 Peter Parkers (4-ct), RUN A LAP
    • A ZOMBIE!
      • 20 Zombie Crunches each side (LBC with both legs laid to the side like a dead zombie), RUN A LAP

REVERSE INDIAN RUN UP PICKET’S CHARGE.  Person in front runs with the Pumpkin over their head as long as they can, then hands it off and goes to back of line.

Mid-way up Pickett’s… Pumpkin Line Dance.  Get in a line.  Do the following exercises, doing a special Pumpkin exercise when it gets to you (in parentheses).

  • Big Boy Situps (5 American Hammers w/ pumpkin)
  • Hold Plank (5 Pumpkin Press Burpees)
  • Tempo Squats (5 Squat Thrusts with Pumpkin)

MARY:
The PAX did some ab work while the 6 caught up.  Then some stretching to wrap it up.
COUNT-OFF & NAME-O-RAMA
Nine little ghouls! And a pumpkin.  Which we smashed at the end.  It was a good pumpkin.  It deserved better.
CIRCLE OF TRUST/BOM:
Scrapped my original Word, and talked about how grateful I am to have to of our Double-Respect HIMs, Lilydipper and Jinxy, back from their hip surgeries and working out with us again.  We are a better PAX for it, and their dedication and effort to recover and get back into our workout group is nothing short of inspiring.
MOLESKIN:

ANNOUNCEMENTS:
Christmas Party!

Stick It Out for the Sticky Notes

F3 Q: 10.12.21

AO: Asylum PM

5:45pm – 6:30pm

[ The Scene ]

  • 70s
  • Sunny

[ Welcome/Disclaimer ]

Welcome to F3: Fitness, Fellowship, Faith

My name is Steam and I will be your Q this evening

Before we begin let’s get a few things out of the way:

  • FNGS?
  • I’m not a professional
  • You’re here on your own volition
  • If you need to modify anything we do this evening, please feel free to do so BUT push yourself and the men around you. They deserve it and so do you.

[ Warm o Rama ]

  1. SSH — 12×4 IC
    • Light mosey down the stairs
  1. Rockette — 12×4 IC
    • Light mosey up the stairs
  1. Windmill — 12×4 IC
    • Light mosey down the stairs
  1. Baby Arm Circles (Forward) — 12×4 IC
    • Light mosey up the stairs
  1. Baby Arm Circles (Backwards) — 12×4 IC

[ The Thang ]

Batcave

(1) DORA

  • Battle buddy up
  • Top of stairs: 300 merkins, 200 squats, 100 SSHs (together as a team)
  • Bottom of Stairs: 10 BBSs
  • BB1 is knocking out reps at the top, while BB2 is running down the stairs, knocking out the 10 BBSs, and then coming to recover BB1 up top at whatever # of reps he’s on  (finish all 300 Merkins, 200 squats, and 100 SSHs

(Mosey to the Colesium)

(2) The Gladiator

  • HQ for the Arena: 5 burpees, 10 merkins, 15 SSHs
  • Run down to the right
    • Halfway — 10 dive bombers
  • Run back up and complete the HQ Xs
  • Run down to the left
    • Halfway — 10 lunges
  • Run back up and complete the HQ Xs
  • Run straight down to the plateau
    • 10 man makers
  • Run back up and complete the HQ Xs

(Mosey around to the right to the Long Curve)

(3) The Long Curve

  • Release run

[ Mary ]

#StretchingWithSteam

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Do for a few, what you wish you could do for many.” — John Maxwell

What did Jesus do? He did for a few what he was going to do for many.

Here’s the deal with this picture below. I walked into Starbucks this morning to get my coffee on the way to work, and they had this little board up on a table, with sticky notes covering all of it. On these sticky notes were encouraging words, mantras, and more — based on the directions for people to write down something encouraging, positive, uplifting, and unique on a sticky note and post it on the board, to spread positivity throughout people’s day. Here’s the cool thing, and surprising thing for me actually — there were more mentions of Jesus, God, and Bible verses on this board that I thought. They actually outweighed everything else pretty much. So as I waited for my coffee, I wrote down one of my favorites, “Keep the Faith & Fight the Good Fight” and stuck it on there.

That reminded me of the John Maxwell quote. For me personally, sometimes I have all these big ideas that I want to start and implement and create for people all over, but then I see these sticky notes and it so quickly reminded me of “Do for a few, what you wish you could do for many.” The people that are immediately around me (family, friends, co-workers, etc), am I serving them well? So the question I must ask myself, and I believe we as HIM must ask ourselves is “what can I do for a few, that I wish i could do for many?”

And men, sometimes it’s as simple as putting a positive, encouraging, and uplifting message, verse, phrase, mantra on a sticky note. But what good does this sticky note (now with this powerful message on it) do if it is not shared and spread? So the Asylum PM men and I were discussing this tonight and I gave them this challenge: take this sticky note idea and implement it in your life this week. Write a personal favorite verse, encouraging word, positive phrase or mantra on a sticky note and give/share it with someone. You’ll be amazed at what something just as small as this can do for a few, to affect and serve the many.

Let’s take this a step further. I want to hear from you. Other men in our PAX want (and need) to hear from you as well. Across different AOs and parts of our city and region. So not only are we externalizing this, but we’re internalizing it for F3 Knoxville as well. Check out a new channel on slack called #sticky-note-encouragement. This channel will be created to allow the men of our region to do this. We all need encouragement, and sometimes it’s as easy as putting it on a sticky note and sharing it. #ISI

Cat’s in the Cradle

THE SCENE: Beautiful! Around 80 degrees, very low humidity. Aaaaaah!

F3 WELCOME & DISCLAIMER

Check

WARM-O-RAMA:

– 15 Split Jacks L, 15 Split Jacks R (4ct, IC)

– 15 Moroccan Nightclub (4 ct, IC)

–  10 Rockettes (4 ct, IC)

–  10 Cherry Pickers (4 ct, IC)

–  10 Tempo Merkins (4 ct, IC)

THA-THANG:

Mosey to bottom of Everest.  We learned, to our astonishment, that the Great Pyramids are actually not in Egypt, they’re at the bottom of the great Mount Everest!  Who knew???

  • EVEREST PYRAMID:
    • Do the exercise, then run ~1/3 way up Everest 5 times. Exercises will be the following (all single count)
      • 20 Merkins
      • 20 Merkins, 20 Iron Mikes
      • 20 Merkins, 20 Iron Mikes, 20 Bottle Openers
      • 20 Iron Mikes, 20 Bottle Openers
      • 20 Bottle Openers
  • MOSEY to Intersection of Trail and Road (all 4-ct, IC). AB BLASTER!
    • 20 flutter kicks (10 Wide)
    • 20 American Hammers
    • 15 Box Cutters
  • MOSEY to stop sign at northeast corner of Admin building drive.
  • DORAS: Partner 1 Bernie Sanders to end of Guard Rail, then runs to tree, then runs back. Each partner does 3 Burpees during the hand-off. Partner 2 does the exercises, then switch:
    • 100 Big Boy sit-ups
    • 100 Bobby Hurleys
    • 100 Merkins
    • 50 PCMBs (modified to 25 due to time)

AYG to guardrail, Bernie back to Stop Sign, then AYG to bat cave/AO.

MARY:
Homer/Marge.

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

I heard the song Cat’s in the Cradle the other day.  It’s an incredible song, beautiful, yet sad.  Written by Harry Chapin in 1974, it tells the story of a young boy growing up who’s dad never seems to find the time to spend quality moments with his son.  As the son grows up, as he says in the song, “I’m going to be like you, dad.”  Which at face value sounds like a compliment, but really he’s saying that as he gets older, he will be as ambivalent about spending time with his dad as his dad was to him.  And this comes to pass.  The dad, as he gets older and more frail, wants to spend time with his son, but his son finds excuses of his own, and avoids him.

When I was young, it was actually the reverse for me.  I took my parents for granted, was caught up in my own little world with my friends and activities, and in spite of having loving, caring parents that wanted to be a part of my life, I sort of ignored them, or only interacted with them on a serious level when I wanted something… my allowance, permission to hang out with my friends, etc..  As I got older that changed, and I wanted to spend more time with them and get to know them as people.  Unfortunately, they passed away before I could fulfill that desire.

I wasn’t a great son in that regard.  I’m trying to learn from my mistakes and be a better son to our Heavenly Father.  The temptation is to run to him when we need something… protection, money, salvation, whatever.  But part of the message of the song is that relationships aren’t built on the times when you NEED each other, they’re built on the times when there’s a mutual give and take.  So I’ve tried to be conscientious about really trying to share with God, and not just run to Him when I need something. And God is not like that father in the song.  He ALWAYS has time for us, for hearing us, comforting us, and providing for us.  That’s not how it should work.  In life with kids and parents, or in your spiritual life, with you and your Heavenly Father.

MOLESKIN:
Prayers for a friend of Drum Major that is struggling with addiction issues, for Corona Weight’s brother who is doing well and continues to walk the line, and for Sparkler’s friend who’s battle with ALS is coming to an end.
ANNOUNCEMENTS:
Hardship Hill Oct 2.  Join the Asylum PM team, or make your own!  It’s a great day for a great cause.  We will be needing help building the obstacles in the coming weeks.

 

A yellow jacket is predatory social wasp of the genera Vespula and Dolichovespula

Four hours and seventeen minutes ago our F3 brothers brought forth upon this county park, a Saturday Q, conceived on an index card the previous night, and dedicated to the proposition that sweating ourselves down to a lower weight class is not just for high school wrestlers.

We became engaged in a great natural war, testing whether that Saturday pax, or any pax that goes to Area 51 by the back way can long endure. We were met on a great battle-field of that war. I have come to dedicate a portion of this backblast, as a final resting place for those who there gave their lower calves, and their miserable waspy stingers, that that pax might continue on to meet Jack Webb. It is altogether fitting and proper that we should do this.

But in a larger sense, we can not kill all the wasps – we can not drink enough diphenhydramine – we can not send Abcess out there with a can of RAID like we did at the Space Ship.  The brave men and wasps, and their stingers and calves who struggled there, have consecrated it, far beyond our poor power to add or detract. Google will little note, nor long direct internet traffic to what we say here, but Scoreboard will probably never forget the new words he heard yelled by Pele. It is for us the sore and sweaty, rather, to be dedicated here to the unfinished work which they who fought there have thus far so nobly advanced. From these honored wasps and calves we take increased devotion to that cause for which they gave the last full measure of devotion – that we here highly resolve that this pax, under Lilydipper, shall drink a bunch of Benadryl. And that Saturday Nap of the pax, by the pax, and for the pax, shall happen this afternoon.