F3 Knoxville

Tag: High-Heels

SteamRolled

[ The Scene ]

– Hot, sunny, minimal clouds or cloud coverage

[ Welcome/Disclaimer ]

1 – Welcome to F3: Fitness, Fellowship, Faith

    • Name is Steam and I’m pumped to be your Q tonight

2 – Couple of things before we begin

    • I am not a professional
    • You are here on your own volition
    • If you need to modify anything we do this evening feel free to do so but push yourself and the men around you!

3 – FNGs? — No

Theme of the day: “The man who moves a mountain begins by carrying away small stones”

Whatever got you to this point today, whatever your experience was at work, in your spheres of influence, your relationships, your family, let that pass. You’re here now. Lock in with me for the next 45 and everything that you’ve walked through today fade away.

[ Warm o Rama ]

  • This will be a true warm O (circle) Rama
  • SSH: 20×4 IC
    • Run down to the R tree = 1 burpee
    • Run back
  • Baby Arm Circle: 10×4 F + 10×4 B IC
    • Run down to the L tree = 1 burpee
    • Run back
  • Imperial Walker: 10×4 IC
    • Run down to the R tree = 2 burpees
    • Run back
  • Cherry-Pickers: 10×4 IC
  • Windmill: 10×4 IC
    • Run down to the L tree = 2 burpees
    • Run back
  • SSH: 24×4 IC

[ The Thang ]

(Mosey down to The Bowl)

(1) 90 Degree Pyramid of Strength

POCs: Point – Sign on the other side of the street // Top Corners – 2 benches

  • Point: 10 SSH (1 count)
  • Top Corners: 10 Dips/10 Incline Merkins (1 count)
  • R+R 2x for a total of 90 reps
  • All end up back at the sign
  • Done? Pickup the 6

-10 count-

(Mosey to the next shaded tree — curb)

  • Rocky Balboas: 15×4 IC
    • Back peddle across the street
  • 15 down/up squats
  • Walk up to the curb — Rocky Balboas: 10×4 IC
    • Back peddle across the street
  • 10 down/up squats
  • Walk up to the curb — Rocky Balboas: 5×4 IC
    • Back peddle across the street
  • 5 down/up squats

(Mosey to below the coliseum rock pile)

(2) Rock It

  • grab a rock
  • 1: mosey to 2nd rock pile with it overhead
  • Execute 10 curls on a 4 count IC + drop
  • 2: Get another rock from rock pile 2 + walk back to rock pile 1 bear hug style
  • Execute 10×4 chest presses IC + drop

-10 count-

(Mosey over to Haslam Rock)

  • Wagon wheel if necessary 
  • end up at sidewalk across the street in the middle of tree coverage

-10 count-

(3) Lunge Plunge

  • Lunge to the tree (pine on ground)
  • 10 squats (1 count)
  • Side shuffle back
  • R&R 1x — shuffle with opposite leading foot coming back

(Battle buddy up)

(4) FP

  • BTTW to the bat cave (get flag on the way

[ Mary ]

  • Core 4
    • American Hammers: 10×4 IC
    • Flutter Kicks: 10×4 IC
    • LLBCs: 10×4 IC
    • Cockroaches: 10×4 IC
  • Stretching With Steam
    • breathing stretches (lower body/back/neck/shoulders)
    • flexibility stretches (core/chest/legs)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

 Discernment + Humility

If we have no desire to be discerning, we won’t be discerning. Proverbs 2:3-6 says,

If you cry for discernment, lift your voice for understanding; if you seek her as silver and search for her as for hidden treasures; then you will discern the fear of the Lord and discover the knowledge of God. For the Lord gives wisdom; from His mouth come knowledge and understanding.

If we are driven by a yearning to be happy, healthy, affluent, prosperous, comfortable, and self-satisfied, we will never be discerning people. If our feelings determine what we believe, we cannot be discerning. If we subjugate our minds to some earthly ecclesiastical authority and blindly believe what we are told, we undermine discernment. Unless we are willing to examine all things carefully, we cannot hope to have any defense against reckless wandering faith.

The desire for discernment is a desire born out of humility. It is a humility that acknowledges our own potential for self-deception—“the heart is more deceitful than all else and is desperately sick; who can understand it” (Jeremiah 17:9). It is a humility that distrusts personal feelings and casts scorn on self-sufficiency—“on my own behalf I will not boast, except in regard to my weaknesses (2 Corinthians 12:5). It is a humility that turns to the Word of God as the final arbiter of all things—“examining the Scriptures daily to see whether these things were so” (Acts 17:11).

No one has a monopoly on truth. I certainly do not. I don’t have reliable answers within myself. My heart is as susceptible to self-deception as anyone’s. My feelings are as undependable as everyone else’s. I am not immune to Satan’s deception. That is true for all of us. Our only defense against false doctrine is to be discerning, to distrust our own emotions, to hold our own senses suspect, to examine all things, to test every truth-claim with the yardstick of Scripture, and to handle the Word of God with great care.

The desire to be discerning therefore entails a high view of Scripture linked with an enthusiasm for understanding it correctly. God requires that very attitude (2 Timothy 2:15). So the heart that truly loves Him will naturally burn with a passion for discernment.

  • As I was reading and reflecting on this article, I noticed there were guidelines for the comments on this post, and that they tied in exceptionally well to the message. In the link above you can see this. 
  • “Blog Guidelines”
    • Respectful
    • Helpful
    • Responsible
  • And as I was thinking about the message in this post and how I have failed tremendously at discernment and how I have also improved on leaning more into God’s will for my life and using discernment and wisdom from Him, these three things are great to keep in mind as we, as HIM, work on our discernment and wisdom and choices daily.
    • (1) Is it respectful?
    • (2) Is it helpful?
    • (3) Is it responsible?
  • As HIM, we have the unique opportunity to live out this. We have the unique opportunity to exemplify Christ by making sure our choices are respectful, helpful, and responsible.

 

  • Lastly, I am thankful. I have seen these traits played out in real time in you men, you High Impact Men of F3 Knoxville. As I am still young(ish) in my journey, I am incredibly grateful to you men for showing me what responsible decision making and discernment looks like. For showing me what helpful and considerate discernment looks like. For exemplifying what responsible discernment and decision making looks like. Thank you for living this out and setting the example for me.

DORAS Galore!

THE SCENE: Rare gem of a day! 80 degrees, sunny, low humidity.

F3 WELCOME & DISCLAIMER

Done and Done!
WARM-O-RAMA:

– 20 SSH (4-ct), in cadence

– 10 Windmills (4-ct), in cadence (We came close to starting over because PAX lost count, except for Jetlag, who bailed everyone out.  Then the smart-alecks started exaggerating the count, shouting it out excessively loudly, which was actually kind of hilarious)

– 10 Steve Earles, (4-ct), in cadence

– 20 Grady Corns (4-ct), in Cadence

THA-THANG:

MOSEY to rock pile below Coliseum. BATTLE BUDDY UP!  Each set of partners pick up a pair of equally sized rocks. Alternate carrying the rocks between the partners as we run around.  High Heels picks up a pebble so small that a toddler could easily lift it. 🙂

MOSEY to parking lot below Coliseum. DORAS! WINGS UP x 100

  • Partner 1, RUN up to end of roundabout, 10 ROCKY BALBOAS (2-ct), run back
  • Partner 2: Do exercise, until cumulative total = 100

MOSEY to stop sign at southern corner of circle drive. DORAS! WINGS DOWN x 100

  • Partner 1, BERNIE to tree about 50 yards away, 10 SSH, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Amphitheater. DORAS! WINGS OUT x 100

  • Partner 1, Run up hill, 10 JUMP SQUATS, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to BAT HOUSE. DORAS! SHOULDER PRESSES x 100

  • Partner 1, Run down stairs, 10 HAND RELEASE MERKINS, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Stop sign at northern corner of circle drive. DORAS! CURLS x 100

  • Partner 1, BEAR CRAWL to edge of guard rail, 10 Diamond Merkins, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to grassy area on north side of Pickett’s Charge. DORAS! ROWS x 200 (since these are easy…)

  • Partner 1, EL CAPITAN to tree about 10 yards away up the hill, 10 IMPERIAL SQUAT WALKERS , run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Rock Pile. DORAS! PUNCHES x 100

  • Partner 1, REVERSE LUNGE up hill, 10 MOUNTAIN CLIMBERS, run back.  (These didn’t work too well.  Really tough to actually reverse lunge uphill, although Abscess gave it his absolute best.  This was actually hilarious, as he was trying to go backwards, but really not going anywhere.  TClaps for trying, though). Modified to forward lunges or Bernie up the hill instead.
  • Partner 2: Do exercise, until cumulative total = 100.

AYG MOSEY to AO.

MARY:
Leg Stretches
COUNT-OFF & NAME-O-RAMA
18 strong! No FNGs. Grid Iron not tagged.
CIRCLE OF TRUST/BOM:

The Screwtape Letters were written by CS Lewis to his good friend, JRR Tolkien. The character Screwtape is a senior demon in hell who counsels his nephew, Wormwood, how to corrupt a human (called “The Patient” in the letters).  Wormwood is rather incompetent, and wants to try all sorts of extravagant tricks on the Patient, but Wormwood counsels him to take a more nuanced approach, such as the one depicted in this letter.  As he says to Wormwood in another letter, “… the safest road to hell is the gradual one – the gentle slope, soft underfoot, without sudden turnings, without milestones, without signposts“.  The take home message of the letter that Judge Judy posted in the 3rd F channel is that disagreements on things such as politics can distract us from our internal (i.e., religious) growth and development.  So next time you feel your blood pressure rising after watching cable news, or see you that one post on Facebook that you are just dying to respond to, maybe try to take a deep breath, disconnect, and focus on something you can do to serve your community, your family, your God

MOLESKIN:
Prayers for several PAX going through difficult challenges, particularly with health issues to them or their families.
ANNOUNCEMENTS:
Wesley House work day this Saturday! Off the Chain CSAUP coming up.  Start thinking about Hardship Hill teams!

THE SCENE: Mostly sunny and a steamy 80-something degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • side straddle hops
  • baby arm circles
  • rockettes
  • a little of this and that
  • 5 burpees

THA-THANG:
Mosey to the pit under the coliseum for some doras with battle buddies

  • 100 Merkins
  • 100 Flutter kicks (2 count)
  • 100 Bobby Hurleys

Mosey to the Derby for some Ghosts Baseball – split into 1s and 2s from battle buddies

  • 1s go to first and do 5 no touch merkins and run back home while 2s do dealer’s choice exercise during duration – then 2s go and 1s stay
  • 1s go to 2nd and do 10 no touch merkins and then back, same dealers choice
  • 1s go to 3rd for 15 no touch merkins and then back, same dealer’s choice
  • Last is a simple homerun trot while 2s do burpees through the full duration

Mosey to first hill on the way back towards Coliseum

-a quick 7’s with squats and merkins

Mosey then to the base of Pickett’s Charge hill for the Pickett’s Charge Suicide run

  • Run up to first tier and do 5 prisoner get-up then back to bottom
  • Run up to 2nd tier and do 10 shoulder taps and then back to bottom
  • Last run up all three tiers to Coliseum area and do LBCs until the 6 comes in

Mosey back to AO and we are done

 

MARY:
n/a
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the following quote: “Snark isn’t wit. Cynicism isn’t wisdom. And arrogance will open a lot of doors but get you nowhere in the room with anyone who actually knows what they’re talking about.”

Discussed not just avoiding those behaviors, but loving on and trying to understand other men who do use them instead of discarding them.

MOLESKIN:
n/a
ANNOUNCEMENTS:
n/a

Pyramid Laps

THE SCENE: Cloudy and humid, but SOOO thankful for relatively cool temps (80 degrees) and a nice, gentle, whispering breeze…

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 Pele 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 (5-ct, descending)

– 10 Windmills (4-ct), in cadence

– Michael Phelps

– 10 Tempo Seal Claps (4-ct), in Cadence

– 10 Tempo Overhead Claps (4-ct), in Cadence

– OYO leg stretching

THA-THANG:

MOSEY to parking lot below Coliseum.

  • Pyramid laps! Partner up with like speed. Run opposite directions, Every time you meet (half way and back at start), do the following exercises in REPS of 20
    • LAP 1 Merkins
    • LAP 2 Merkins, LBCs
    • LAP 3 Merkins, LBCs, Mtn Climbers (2-ct)
    • LAP 4 Merkins, LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
    • LAP 7 Bobby Hurleys

MOSEY to Amphitheater

  • Goal is to do each group of exercises, going up to top of hill after each group is completed, for a total of 5 times up the hill. Can be done in any order.  Exercise groups are:
  1. AB BLASTER:
    • 20x: LBCs, BBSs, American Hammers (4-ct), Bicycle Kicks (4-ct)
  2. ARM BLASTER:
    • 20x: Merkins, Carolina Dry Docks, Bottle Taps (4-ct), Diamond Merkins
  3. LEG BLASTER:
    • 20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
  4. CARDIO BLASTER:
    • 20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks
  5. STRETCH BLASTER:
    • 10 x: Cherry Pickers (4-ct), Windmills (4-ct), Grady Corns (4-ct)

* we only got about 1/2 way through this before we ran out of time.

AYG Mosey back to AO.

MARY:
LBCs until 6 caught up.

Q called time prematurely, so we did tempo squats (10, 4-ct, IC) and 5 burpees just to make sure those guys keeping REEEAAALLL close track of time got their money’s worth! >:)

COUNT-OFF & NAME-O-RAMA
9 HIMs, no FNGs.  Grid Iron not tagged.

CIRCLE OF TRUST/BOM:

Awhile ago, I heard the story of college basketball player, the starting center, who made a vow when he was young to never play basketball on Sundays.  His team made it to the Final Four, and then the championship game, which, unfortunately, was to be played on Sunday.  He explained his predicament to his coach and teammates, and they tried to convince him that just this one time, couldn’t he break his commitment and play?  Here it was, the biggest game of his life… why couldn’t he just make an exception?

In the end, he sat out the game.  As he explained it later, the nature of the promise wasn’t as important as the keeping of the commitment.  He said in the end it was an easy decision.  It’s much easier to hold on to your convictions 100 percent of the time than it is 98% of the time, because then you have to make decisions constantly instead of simply sticking to your guns.

It comes down to a choice about marginal benefits in measuring the value of your life.  Is it ok to do something wrong or unethical just this ONE TIME, for a benefit? Or is your life filled with greater meaning to forego that temporary benefit so that you can assure yourself you have fulfilled your promise to try not to sin, even though we understand and accept that we are all, in the end, sinners.

MOLESKIN:
Prayers for Biscuit and Wax Job and their families as their loved ones struggle with serious health issues.  Prayers for Jinxy and Lilydipper as they continue to heal.  Praise for Thunderstruck, who is getting married Saturday, and praise that Jinxy has been able to get out and attend workouts, modifying as needed.

ANNOUNCEMENTS:
Wesley House volunteers needed; CSAUP at Dog Pound end of July.

Don’t Widen the Plate!

THE SCENE: Soooo beautiful! Upper 60s, popcorn clouds, nice amount of sunshine.
F3 WELCOME & DISCLAIMER

Check


WARM-O-RAMA:

-30 Split Jacks (4-ct), 15 each leg, in cadence

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

– 10 Rockettes (4-ct), in cadence

– 5 PCMBs, OYO

– 10 Grady Corns (4-ct), in cadence

THA-THANG:

PE EXAM (Hat tip, Erector)

MOSEY to STOP SIGN SOUTH OF ADMIN BUILDING, in a nice shady spot in the grass.

P – 10 Prisoner Cell Merkin Burpees aka PCMBs.  Basically, a burpee with 3 merkins and pulling each knee to your chest between the merkins (see F3 Exicon).

Near same tree, up to nearest hill and back…

E – Elevens – squats at the bottom and BBS at the top.

MOSEY across street to curved road that leads to gravel parking lot.

E – Escalator – BEAR CRAWLING! Fives cones: 1) 10 Burpees, 2) 20 Squat Jumps 3) 30 Imperial Walkers, 4) 40 SSH, 50 lunge-walks back to start.

MOSEY to field below Coliseum

**WE INTERRUPT THE PE EXAM DUE TO THE INVASION OF A KRAKEN!**

KRAKEN:` 6 cones in a circle, with Ab exercises in blue, and upper body exercises in red.  Do the blue exercise, then run around clockwise plus one cone and do the next exercise.  Rinse and repeat until back and starting point.  Then do the same thing, in the opposite direction, doing the red exercises.  * Didn’t have enough time, so we just did one circuit, alternating between blue and red exercises at each cone.

  • Blue exercises:
  1. 20 BBS
  2. 20 Gas Pumps
  3. 20 Box Cutters
  4. 20 LBCs
  5. 20 Bicycle kicks (4-ct)
  6. 20 American Hammers (4-ct)
  • Red exercises:
  1. 20 Merkins
  2. 20 Carolina Dry Docks
  3. 20 Shoulder Taps (both shoulders =1)
  4. 20 Diamond Merkins
  5. 20 Bottle Openers
  6. 20 Wide Merkins

MOSEY to small parking lot below Coliseum

X –Xs and Os , on Q’s call

MOSEY to Coliseum (… which had food trucks on it, and was being used by some people, so we went to the roundabout and did “A” there, substituting Bobby Hurleys for Bench Jumps)

A – Aiken legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

RINSE AND REPEAT

JAIL BREAK back to AO for the last letter.

M – Mary

MARY:
Captain Thors
COUNT-OFF & NAME-O-RAMA
11 dudes
CIRCLE OF TRUST/BOM:

An old coach named John Scolinos, who had begun coaching in the 1940s, once spoke at a Baseball coaching conference in Nashville, Tennesse in the 1960s. His talk was called, 17 INCHES.

He walked in with a home plate hung around his neck.

He said, “You’re probably all wondering why I’m wearing home plate around my neck.

“Do you know how wide home plate is in Little League?”

After a pause, someone offered, “Seventeen inches?”

“That’s right,” he said. “How about in Babe Ruth’s day?”

Another long pause. “Seventeen inches?” a guess from another reluctant coach.

He repeated the same question for high school coaches.  Minor league coaches.  And those who had any experience in the big leagues.  The answer was always the same.  17 inches.  “That’s right,” he said.  “And what do they do with a Big League pitcher who can’t throw the ball over seventeen inches?” Pause. “The press calls him a bum and they send him down to the minors!”

“What they don’t do is this: they don’t say, ‘Ah, that’s okay, Jimmy. If you can’t hit a seventeen-inch target? We’ll make it eighteen inches or nineteen inches. We’ll make it twenty inches so you have a better chance of hitting it. If you can’t hit that, let us know so we can make it wider still, say twenty-five inches.’”

Pause. “Coaches… what do we do when your best player shows up late to practice? What if he gets caught drinking? Do we hold him accountable? Or do we change the rules to fit him? Do we widen home plate? ”

“What do we do when our kids misbehave, break the rules, and tell lies?  Do we widen home plate?”

“What do we do when our politicians lie to us, fail to live up to the moral standards that we expect out of our elected leaders, and stop doing what’s best for us and the country?  Do we widen home plate and say, “Well, that’s ok, the other side does it too”.  Or do we hold them to their actions, even if we consider ourselves in the same party as them?

We don’t teach accountability to our kids, and there is no consequence for failing to meet standards. We just widen the plate!”

“If I am lucky,” Coach Scolinos concluded, “you will remember one thing from this old coach today. It is this: “If we fail to hold ourselves to a higher standard, a standard of what we know to be right; if we fail to hold our spouses and our children to the same standards, if we are unwilling or unable to provide a consequence when they do not meet the standard; We have dark days ahead!.”

Coaches, keep your players—no matter how good they are—your own children, your government, and most of all, keep yourself at seventeen inches.  Don’t widen the plate.”

MOLESKIN:
Jinxy and Lilydipper joined us for the Board Meeting!
ANNOUNCEMENTS:
Kickball tournament this weekend.