F3 Knoxville

Tag: High-Heels

Through Imperfection

THE SCENE: Clear skies, about 60 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, Plank Stretches, 10 Windmills, 10 Baby Arm Circles Forward and Backwards
THA-THANG:
Mosey to stop sign at southeastern corner of Admin Bldg.  20 American Hammers.

Mosey to shaded area that is on other side of road from Area 51.  There will be four cones set up.  We will go counter-clockwise to each cone.  We will do so four times and do one exercise at each in sequence.  We go to the next cone by the method listed.  Here are the exercises and way to get to the next cone.

  • Cone 1:  1. 20 Star Jumps  2.  10 Burpees  3. 20 Plank Jacks  4. 20 Smurf Jacks  (Sprint to Cone 2)
  • Cone 2:  1. 20 Merkins 2.  15 Hand Release Merkins  3.  20 Dive Bombers  4. 20 Diamond Merkins  (Bear Crawl to Cone 3)
  • Cone 3:  1. 20 Jump Squats  2.  20 Mountain Climbers  (both feet = 1) 3. 20 Iron Mikes (both feet = 1)  4. 20 Side Straddle Hops  (Bernie to Cone 4)
  • Cone 4:  1.  20 Big-Boy Sit-ups  2.  20 Hello Dollies (4 ct)  3.  20 Bicycle Kicks (4 ct)  4. 20 Flutter Kicks (4 ct)  (Lunge to Cone 1)

Mosey to grassy area by Northshore Entrance to Park.  20 Imperial Walkers.

Mosey on perimeter trail south and then east on Perimeter Trail to benches at south end.  Alternate between 20 Bench Dips and 30 Baby Crunches.

Mosey to Soccer Fields and then to grassy area past roadway.  We will then do sevens going from grassy area to tree in a field that is about 40 yards away.  We will start with 1 set of Shoulder Taps at the roadway and 6 Pinto Twists at the tree.

Mosey to stop sign at southeastern corner of Admin Bldg.  20 American Hammers

Mosey to AO.

MARY:
1 minute run in place and 30 seconds of stretching.
COUNT-OFF & NAME-O-RAMA
18 men, no FNGs.
CIRCLE OF TRUST/BOM:

Imperfect Leaders and Servants

From 2 Corinthians 12:  9-10:

9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. 10 For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.

I consider the brothers of F3, the men I see each week at workouts and through fellowship, and I see so many of you having the true desire to serve others and be leaders among our community.  Yet, we sometimes hesitate for fear of failure.  We fear that we will fall short of our goals, not live up to the people we serve, not speak well enough or act well enough, or just be overwhelmed by the time and nature of the task.  We think we have to be a Captain Crunch, an Abscess or a Judge Judy to lead and serve the way we should.

We need to remember a wonderful truth when our fears and concerns keep us from taking the chance to lead and serve.  God works through our imperfections.  Consider every person besides Christ that is in the Bible.  They were all imperfect but God used them to serve His purpose.  Consider Moses:  a man afraid to speak to others, God used him to lead the Jews out of Egypt and to the promised land.  Consider David:  a man who lusted after Bathsheba and had to be brought to shame to see his sin. God found favor on David and he was a great leader. Consider Peter:  a disciple of Christ who boasted he would never betray Him, yet who betrayed Him three times after Jesus was arrested.  And, Peter became one of the greatest disciples of Christ, spreading the works of Christ after his death.

God will use our imperfections to serve his people.  Why worry then about how imperfect we are.  Like Paul says in Corinthians, for the sake of Christ we can be boast in our weaknesses.  For He will use our weaknesses to make his power perfect.  Go forth, therefore, with confidence.  When you screw up, when you stumble, when you say the idiotic thing, if your intentions are loving, if your intentions are to do good for others, Christ will use you despite your mistakes.  The message:  Get out there and fail because through your failures you will succeed.
MOLESKIN:
Prayers for Speed Flash on his test tomorrow, for Hand’s friend who passed away and the family of that friend, and for Abscess’ friend who has triple-bypass heart surgery upcoming.
ANNOUNCEMENTS:
AO Launch this weekend in Maryville.  Get copy paper, napkins and 55 Gallon Trash Bags in for service project.

TRIP TO COLOMBIA

THE SCENE: 40s and damp
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:
OHC, LBAC(f), LBAC(b), Cherry Pickers, Windmills, Temp Merkins, Mountain Climbers, Tempo Squats, SSH
THA-THANG:
Mosey to small Hill on the East side of the Park:

  • COLOMBIAN NECK-TIE: PAX do varying distance runs and back with increasing colombian neck-ties upon each return to start. Each did about 13 rounds on avg.
  • Mosey to Playground for Aiken Legs: 20 Box Jumps, 20 Lunges, 20 Iron Mikes, 20 Squats
  • Mosey to CMU Parking Lot.  4 Corners: sets of 10,15,20,25 of the following exercises with CMU:
    • Merkin Overs
    • Curls
  • Line up on curb and Battle Buddy Up for DORA: 50 Burpees, 100 Flutters (4ct)

MARY:
No time
COUNT-OFF & NAME-O-RAMA
26 Strong
CIRCLE OF TRUST/BOM:
Proverbs 1: The beginning of wisdom starts with the fear of the Lord.  Do you fear the Lord, or man?
MOLESKIN:
N/A
ANNOUNCEMENTS:
Arsenal Launch.

Back On Top

[ The Scene ]

HOT – 60s and feeling good, PAX met up top (top of Asylum) because apparently people like to frequent public parks when the weather is nice outside.

[ Welcome/Disclaimer ]

  • Welcome to F3! Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your Q tonight
  • Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything feel free to do so but push yourself and the men around you – they deserve it and so do you!
  • FNGs? — 1 (with Snag – well done!)

[ Warm o Rama ]

  • SSH: 25×4 IC
  • Rockette: 10×4 IC
  • Cherry Picker: 10×4 IC
  • Baby Arm Circles: 20×4 (10 F and 10 B)
  • Apollo Onos: 10×4 IC

[ The Thang ]

(Mosey over to the right of the asylum building)

(1) The Hill and Back — 10s

  • The Tree on top of the hill (Imperial Walkers)
  • Curb on the other side of the street (Rocky Balboas)
  • Everything on a 4 count
  • 9 and 1
  • 8 and 2

Recover with flutter kicks in the grass

(Mosey to log pile – lower parking lot)

(2) Core 4 + Push

  • 4 corners of the lower parking lot (10 – 1 ct)
    • C1: LBCs
    • C2: BBS
    • C3: Cockroaches
    • C4: Boat/Canoes
  • Run to the top of the drive (Street)
  • 10 merkins
  • Rinse & Repeat — once

__________________________

*Q Teaching Moment*

Pick up the 6 and Wagon Wheel mean Pick up the 6 and wagon wheel. Gridiron, who’s 12, led the charge on this. So I called all PAX back up to the street where the merkins were being done and specifically called out Gridiron for doing this — leading from the front. i put Gridiron in a place of leadership – instructing him to lead all PAX in 30 down/up merkins, which he did exceptionally.

QTip: You’re never too young/old/seasoned to never leave a man behind, and never leave a man the same.

We could all learn a lot from Gridiron and the way he consistently picks up the 6, wagon wheels, and lives out “No Man Left Behind, No Man Left The Same.”

This goes into my BOM a little bit too – but on the mosey to Everest pre-Mary, I had told Gridiron I was proud of him for leading from the front and setting the example and standard. His response was the following:

”Well I have 2 of the best role models that teach me that, my dad and mom. Basically Mr F3 and Mrs FIA”

Doubtfire (and your M) — well done. That’s HIM stuff right there.

___________________________________________

(PAX mosey to the base of Everest and form battle buddy teams)

PAX take Everest by force, going all the way to the top and over the highest point back to the AO

[ Mary ]

Core 4

  • Flutter Kicks: 25×4
  • American Hammers: 25×4
  • Little LBCs: 25×4
  • Penguins: 25×4

[ COT ]

  • # off — 23
  • Name o Rama
  • FNGs — 1
  • BOM

From the movie “Courageous”

“As a law enforcement officer, I’ve seen firsthand the deep hurt and devastation that fatherless brings in a child’s life. Our prisons are full of men and women who have lived recklessly after being abandoned by their fathers, wounded by the men who should have loved them the most. Many of these children now follow the same pattern of irresponsibility that their fathers did. While so many mothers have sacrificed much so that their children could survive, they were never intended to carry the weight alone. We thank God for them.

But research is proving that a child also desperately needs a daddy. There’s no way around this fact. I now believe that God desires for every father to courageously step up and do whatever it takes to be involved in the lives of his children. But more than just being there and providing for them, he’s to walk with them through their lives and be a visual representation of the character of God, their father in Heaven. A father should love his children and seek to win their hearts. He should protect them, discipline them, and teach the, about God. He should model how to walk with integrity and how to treat others with respect. He should call out his children to become responsible men and women, who live their lives for what matters in eternity.

Some men will hear this and mock it, or ignore it. But I tell you that as a father you are accountable to God for the position of influence He has given you. You can’t fall asleep at the wheel only to wake up one day and realize that your job or your hobbies have no eternal value. But the should of your children do.

Some men will hear this and agree with it, but have no resolve to live it out. Instead they will live for themselves and waste an opportunity to lease a Godly legacy for the next generation.

But there are some men, who, regardless of the mistakes we’ve made in the past, regardless of what our fathers did not do for us, will give the strength of our arms and the rest of our days to loving God with all that we are, and to teach our children to do the same, and whenever possible, to love and mentor others who have no fathers in their lives, but who desperately need help and direction.

We are inviting any man who’s heart is willing and courageous to join us in this revolution. In my home the decision has already been made: you don’t have to ask who will guide my family, because by God’s grace, I will. You don’t have to ask who will teach my son to follow Christ, because I will. Who will accept the responsibility for providing and protecting my family? I will. Who will ask God to break the chain of dysfunctional patterns in my family’s history? I will. Who will pray for, and bless my children to boldly pursue whatever God calls them to do? I am their farther. I will. I accept this responsibility and it is my privilege to embrace it. I want the favor of God and His blessing on my home. Any good man does.

So where are you men’s of courage? Where are you fathers who fear the Lord? It’s time to rise up and answer the call that God has given you. And to say I will, I will, I will.”

The Lord is My Strength and Song

THE SCENE: Cloudy and cool, low 40s, but thankfully no rain!
F3 WELCOME & DISCLAIMER Check


WARM-O-RAMA:

– Motivators (5-ct, descending) (was going to do 7-ct, but Steam guessed the exercise, so doing only 5 was the reward)

– 10 Windmills (4-ct, IC)

– 15 Steve Earls (4-ct, IC)

– 20 Moroccan Nightclub (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY to Pavilion

-20 Bench Dips, 20 Bench Pull-ups, 20 Bench Step Ups, RINSE AND REPEAT.

MOSEY to Circus Maximus

CANDY CANE:

  • Run to four cones laid out in a “Candy Cane” pattern. Do 10 Reps of the exercise at the cone, then return to start, and run to next cone, etc.  Rabbits sweep the six.  Exercises:
    • Hand-release Merkins
    • Box Cutters
    • Iron Mikes (2-ct) (Q called an audible and we only did every other cone for this one. Stopped at far cone, did 10 reps of Iron Mikes at every cone on the way back)

Mosey to Base of Cardiac

CARDIAC SUICIDES (Modified):

Run to first curve, do 20x Plank Jacks/Peter Parkers/Mountain Climbers, run to second curve, again do 20 of each exercise, run back to first curve, and then all the way to the top and do our last set of 20 of each exercise.

MOSEY to AO

MARY:
High Heels led some LBCs, then Q had the PAX do 30 second static leg raises, 20x Hello Dollies (4-ct, IC), and Homer/Marge to finish it off.

COUNT-OFF & NAME-O-RAMA
13 strong, including one FNG, whom we named TMI

CIRCLE OF TRUST/BOM:

FAITH AND JAZZ: My church has recently brought in a small band to showcase in their streaming services, and last Sunday they played a variety of jazzy tunes, perhaps in part to celebrate Valentine’s Day.  Over the years, I’ve never been a big fan of jazz music.  Jazz can be kind of frustrating to those of us who like our music to be a little more structured.  A typical jazz tune tends to lack that structure, and it can go off into unexpected directions, some of which you might appreciate, some of which you might not, like when there’s a jarring interruption by a trumpet, or the crash of a symbol that shakes you up.  At times when I listen to jazz I feel a bit bewildered, like when the musicians all go off on a 10 minute segue on some random riff.  Why are they doing that?  Can’t they just stick to a melody and go from there?  It seems chaotic and unplanned.

Another thing that frustrates me with jazz is that it tends not to have a definite end.  Most songs seem to just ramble on for a while and then suddenly wrap up at a random part of the tune.  This can be somewhat unsatisfying for those of us who just want to read the “cliff notes” version of music and be told the answer to what it’s all about.  All the meanderings and lack of a satisfying conclusion can be irritating if you’re not really tuned into it.

But I’ve come to appreciate jazz more over the years if you listen carefully, with patience, and let yourself become immersed in it, something magical happens.  All the pieces and disparate parts that seemed confusing at the time ultimately pay off as the players create a beautiful whole from the various individual pieces, almost like a quilt.  And the more you invest in it, the more you give yourself in to it, the more rewarding it can be.  There IS a structure to it, there IS a pattern.  You just have to have the awareness and patience to tap into it and recognize it.

To me, that’s kind of like spirituality.  We have to have faith that the song God is weaving in our lives will ultimately take us to a place of peace and beauty, even if at times it seems meandering and strange, even dark and frightening.  Jazz players will tell you that one of the most important aspects of being a jazz musician is listening to what is going on around you, and tapping into that energy so that you’re in harmony with it, not fighting against it.  So it is with being a spiritual person.  The more carefully we listen to the song of faith that courses through us and the more we let ourselves be pulled into its melody, the more we are able to recognize the beautiful tapestry that the Lord is creating for each one of us.

As it is written in Exodus:

“The Lord is my strength and song,

And He has become my salvation;

This is my God, and I will praise Him;

My father’s God, and I will extol Him.”

MOLESKIN:
Prayers for Boogaloo and his family as they cope with the loss of a family member to COVID.  Prayers for the folks without power and water in Texas.  Prayers for TMI that his dentist appointment won’t be difficult or painful.
ANNOUNCEMENTS:
New Maryville AO opening on March 6, 7:00 am.  Details to be announced.

CMSaturday

[ The Scene ]

  • High 20s
  • Sunny
  • Ruckers and PAX unite

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m stoked to be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • You know your body better than anyone so if you need to modify anything we do this morning feel free to do so
      • BUT push yourself and the men around you
      • They deserve it and so do you
  • COVID precautions

[ Warm o Rama ]

  • Shoulder-tap: 15×4 IC
  • Baby Arm Circles: 15×4 IC (back)
    • Little bit of this: R arm over
    • Little bit of that: L arm over
  • Cherry-Picker: 10×4 IC
  • Windmill: 10×4 IC
    • Little bit of this: R arm back
    • Little bit of that: L arm back
  • Merkin: 5×4 IC
  • Squat: 5×4 IC
    • Little bit of this: Michael Phelps
    • Little bit of that: torso twist

[ The Thang ]

(1) Quarter Pounder

(Mosey to CMU pile via the Dragon — all the way to the street/past the morning AO lot)

  • Every light: 25 reps (1count) broken into these ingredients
    • 5 Merkins
    • 5 Squats
    • 5 BBS getups
    • 5 SSHs
    • 5 mountain climbers
  • All together
    • 6 was recovered an all PAX completed 2 rounds together before heading to the CMU pile

(2) CMU Pile

  • Everyone get a CMU
  • Toe the line facing the play ground — CMUs in front
  • Bear Craw CMU drags
  • Every 5 drags = 10 BBS with CMU on feet
  • All the way to the other side of the parking lot

(Mosey with CMUs to The Island — parking lot below Pav)

(3) 100s

  • Bottom of The Island:
    • 25 curls (1 count)
    • 25 deadlifts (1 count)

(Mosey around to the top of Island with CMU on 1 shoulder)

  • Top of The Island:
    • 25 CMU chest presses (1 count)
    • 25 CMU lunges (knee to CMU) (1 count)

(Mosey with CMUs to the big tree outside the middle of the parking lot close to the river)

(3) CMU OffRoading

  • PAX walked with CMUs and circled up in field below baseball fields
  • Core Xs + one handed CMU merkins

(Carry CMUs to Picnic Table 1)

  • Flutter kicks: 10×4 w/CMU overhead

(Carry CMUs to picnic table 2)

  • American Hammers: 10×4

(Carry CMUs to picnic table 3)

  • LBCs: 10×4

PAX carry CMUs back to CMU pile

The Final Push

  • Pax get into lines of 4 facing up the hill to the AO/top of Cardiac
  • Teams of 4 sprint up to the AO and knock out ATMs as a team

Once all teams are done with ATMs — Core 4 (4 core Xs for the final 4 minutes – 60 seconds each

    • Flutter Kicks
    • BBSs
    • LBCs
    • American Hammers

[ COT ]

  • # off — 24
  • Name o Rama
  • FNGs — GooGoo joined us from F3 Chattanooga
  • BOM

Michael Jordan Quotes — January 23rd

(1) – “You can practice shooting 8 hours a day, but if your technique is wrong, then all you become is very good at shooting the wrong way. Get the fundamentals down and the level of everything you do will rise.”

    • Pursue excellence in the basics, fundamentals

(2) – “I want to be the bridge to the next generation.”

  • High Impact Men and Women build bridges
    • We were created to build and strengthen things
    • Plant. Grow. Serve.
      • Plant something, grow it into something bigger than yourself, and serve it well.
  • High Impact Men and Women leave their legacy for the next generation
    • This is not contingent on if you have kids
  • High Impact Men and Women connect and help others get from point A to point B
    • This is not always a physical locationn

(3) – “Winning isn’t always championships.”

  • Learn how to discern a win this year.
  • Quit mis-labeling victories and wins because they don’t look what you thought they would/what you’re told they should look like