High-Heels – Page 3 – F3 Knoxville

But, But, But.

September 6, 2025 BackBlasts

AO: asylum-daybreak
Q: Lilydipper
PAX: Lulu (Greg Huddy), Veggie (Rylen Huddy), Krauss (John Greene), Crawdad (Robbi Dickens), High Heels, Drum Major, Crash Dummy, Waffle House (Brady Greene), Farley, Pele (Jon Lindberg), Swimmies (Nathan Chesney)
FNGs: None
COUNT: 12
WARMUP: 20 Side-Straddle-Hops, Curly Stomps, 10 Windmills, 15 High Knees, 10 Tennessee Rocking Chairs, 10 Tempo Squats, 160 Raise the Roofs (or 40 x 4).

THE THANG: Split into teams of two. We will mosey across the street to the shady parking lot. Each team will get two bricks off of my trailer and mosey back to the AO parking lot. From there we will Dora. While one man runs to end of parking lot, does 10 merkins off the curb, and runs back, the other partner works on the exercises. Then partners switch off. Here are the exercises that each set of partners will do as a team with the bricks;
100 Overhead Presses
–
100 Curls
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100 Tricepts
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100 Rows
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100 Punches with both hands = 1
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100 Wings Up
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100 Wings Down
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100 Wings Out
–
Replace bricks in trailer. Then mosey on sidewalk and up to Haslam’s Rock. We will stop there to do 20 Hello Dollies.
Mosey to Coliseum. We will stop there for 30 second gander at the BSIA and then to do 15 American Hammers and 15 Flutter Kicks.
Mosey to stairs and down the stairs to the parking lot below the Coliseum. We will split into teams of two again for another round of Doras. This time one partner does exercises while the other runs up the steps, over to the stop sign near the parking lot, and back down the parking lot to the exercise area where partners switch places. Here are the exercises:
100 Merkins
–
100 Iron Mikes
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100 Smurf Jacks (4 ct)
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100 Carolina Dry Docs
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150 Baby Crunches
–
Mosey south to the intersection of the side road with the main park. We will stop at the circle to do 20 Rocky Balboas.
Mosey to parking lot that heads to playground close to ballfields. We will stop to do 20 Freddie Mercuries.
Mosey to entry way to the parking lot by the outdoor chapel. We will stop to do 20 Bench Dips off curb.
Mosey to the parking lot with the nice restrooms. We will Bear Crawl 12 paces and Lunge 12 paces repeating the pattern to the end of the parking lot.
Mosey to the AO.

MARY: Stretches

ANNOUNCEMENTS: Farley and his Y-12 Credit Union companions will be hosting a super Tailgate Party at today’s Tennessee Vols football game. All are invited. Food and drinks are free. The Y-12 Credit Union tailgate will be located at Circle Park on campus.
Don’t forget the 10-Year Anniversary of F3 Knoxville on November 8, 7 am at the Asylum.
Finally, at Coffeeteria, Professor Crawdad (Robbi Dickens) will be leading a Ph.D. level class on “Advanced Uses of the Bidet.” This will be a can’t miss lecture.

COT: Message
But, But, But . . .

I truly believe that the major reason why most of us men keep coming back to F3 workouts isn’t the workout itself but to share the love we have for each other. That may feel awkward and it may be hard to admit. But, I believe it to be true.

Some of us find it easier to say I love you to one another than others. Even when we do it generally must be in a quick, sorta manly kind of under one’s breath way, like “Hey, love ya bro.” But, whether we say that or not, the good thing is that there are all kinds of ways to love one another. It can come in the form of sharing coffee at Coffeeteria or beers at a board meeting and laughing at each other’s jokes; it might be through helping a brother move his damned furniture from one place to another; or, it can be just through letting a guy know you’re praying for him.

What got me thinking about all this is a scenario within a book I was reading. The name of the book is My Friends and it is by the author, Fredrik Backman. In the scene I am referring to, two brothers are talking and sharing some beer together. They have had a rough upbringing, are different in their natures, and haven’t been that close to each other. But, they are brothers and have shared experiences. Their father has died from cancer. Their mother is a hard-assed woman who can be mighty hard on them. Yet, she herself was abused and mistreated in childhood and she wants to make sure people don’t walk all over them like she was stomped on in her youth.

So, the brothers in a rare moment of togetherness are sharing beers. They talk about never really hearing their parents say, “I love you.” But, there was one occasion when they were in the car and their Mom was angry because their Dad was complaining about her driving. She told him to “shut the hell up.” Then she lit a cigarette and almost drove off the road, so Dad had to reach over and grab the wheel, which made their tough as nails Mom even angrier. Then, their Dad got so frustrated that he screamed, “For God’s sake, I LOVE you, but . . .” That was probably the first time anyone in her life had said that word to their mother. She was quiet the rest of the way home. As the older brother remarked, it was probably too much for her. But that night, when their parents went to bed, their Mom whispered to their Dad, “But, but, but.” Their Dad said the same thing back to her. And that is was their parents said each night before they went to bed until their dad died.

After these two brothers, who had so much unsaid between them, shared the story, one whispered into his beer, “But, but, but” The other repeated, “But, but, but” down his own.

So F3 brothers, as awkward as it is, what I want to say to each of you, is “But, but, but.”

Prayers
Prayers for all of us as we are all children of God.

Merkin favorite

September 4, 2025 BackBlasts

AO: asylum-pm
Q: Pusher
PAX: Switchhitter (Tony), Pele (Jon Lindberg), Crash Dummy, MD Hammer, Pusher, Abacus, Lilydipper, Drum Major, High Heels, Curveball, Brick, Pranzia
FNGs: None
COUNT: 12
WARMUP: Motivvators 5, arm blasters, slow tempo squats, Merkins in Cadence

THE THANG: Exercises 10 reps and mosey to the Cone (2 cones -1 for Injured and 2 for the rabbits)
Dip, Decline Merkin, Squats, Merkins, Step ups, Incline Merkins, Heel raises.

MARY: Modified Apple Turn Overs Bear crawl to 3 bases and 10 Bigboys, Lunges to based and LBC, and Bernie Sanders and Flutter kicks

Modified suicides exercise Bear crawl and sprint and Merkins
Bonny Hops and Mosey flutter Kicks,
Mosey back to the cones and
Final Exercises. ATMS

ANNOUNCEMENTS: Nov for convergence.

COT:prayers for our brothers / families for healing

Word : We are busy with our lives
With work, family but we need to spend time with ourselves.

We’re Not Equal

August 26, 2025 BackBlasts

AO: asylum-pm
Q: Lilydipper
PAX: Rooney(Carl Whipple), Tenderfoot, High Heels, Drum Major, CRISPR, Pele (Jon Lindberg), Abacus, Curveball, Pusher, Title IX (Christian Prescott), Mr Jinxy, Lizzy
FNGs: None
COUNT: 13
WARMUP: 20 Side-Straddle-Hops, 10 Mountain Climbers, 10 Windmills, 10 Ice Skaters, 10 Inch Worms, 10 Imperial Walkers, 10 Little Baby Arm Circles Forward and 10 Backwards, Michael Phelps

THE THANG: Mosey to the Stop Sign at the Northeastern Corner of the Administration Bldg. We will stop to do 20 Hello Dollies.
Mosey to the small parking lot on the north side of the main park roadway. We will Bear Crawl to the end of the parking lot.
Mosey to the wooded playground. We will each go down the slide and run to the end of the playground. There, we will do 20 Carolina Dry Docks.
Mosey to the perimeter trail. We will run ten lights, do 10 Squat Jumps, the run another 10 lights and do 10 more Squat Jumps (the Good Ol Run Ten Ten).
We will then walk in a Gentleman’s Mosey to the base of Mt. Everest. We will do 40 Baby Crunches. Then we will run up Mt. Everest going to the right up to the roadway. Rabbits will do Baby Crunches until the six arrives.
Mosey to the front of the Admin Bldg. We will stop to do 20 Calve Raises.
Next we will run clockwise around the circle in front of the Admin Bldg, starting at the Admin Bldg. (12 o’clock), stopping at 3 o’clock to do 20 Merkins, at 6 o’clock to do 20 Bench Dips off of steps at the Coliseum, stopping at 9 o’clock to do 20 Diamond Merkins, and stopping at 12 o’clock to run up and down the stairs of the Admin Bldg five times. Then, rinse and repeat.
Mosey to the Coliseum area. We will stop to do 10 Freddie Mercuries.
Mosey north past the Coliseum area to the cul-de-sac by the parking area. We will stop to do 10 Flutter Kicks.
Mosey to the Stop Sign at the Northeastern Corner of the Admin Bldg. We will stop to do 10 American Hammers.
Next, we will Bernie Sanders to the beginning of the guard rail at the side of the road that semi-circles the Admin Bldg.
Next we will sprint on the roadway past the AO flag. Then we will sprint four more times: 1. From the flag to the Admin Bldg. parking lot. 2. From the parking lot to the flag. 3. From the flag to the parking lot again. 4. From the parking lot to the flag.
Mosey to the AO.

MARY: Stretches

ANNOUNCEMENTS:

Some of guys will participate in another Fantasy Football League headed up by our incredible commissioner, Drum Major. He will be announcing when we have the draft. Remember that the 10 Year Anniversary Convergence will be at the Asylum on Saturday, November 8, at 7 am.

COT:

Message

We Aren’t Equal

Our founding fathers wrote the “all men are created equal.” I believe they were talking about human rights when they wrote that. Because the fact is, we are not all created equal. As High-Heels has pointed out, with effort, determination, and a willingness to work, we can certainly achieve some success living her in the United States. But we are not created equal. Some were born with more intelligence, some with more athletic ability, some with more money and far greater chances in life. In the United States we have public schools and college grants and funding to try to make sure that all citizens can get a college level education. But let’s face it, college just isn’t going to happen for some – the odds are too stacked against them.

We are not equal. Some just have easier lives than others. So, what do we do with that? We can shake our heads, beat our chests, and blame God for it all. Many do just that, always trying to climb that ladder and reach some kind of equality in terms of power, wealth or recognition. I see many people hurt, jealous, angry or bitter because they just haven’t reached that certain rung in the ladder.

But we have another choice in terms of what to do about this inequality. We can love God and our neighbors. We can do what God would have us do which is to accept the gifts we do have and be thankful for it. We can love others and help them out. This opportunity to love and to give to others is something that everyone can have.

I am not created equal to some. So what? God loves me anyway. God loves me for who I am and isn’t comparing me to the fastest, smartest, or kindness human around. I can keep loving God and I can love my neighbor.

Prayers

Prayers for Drum Major’s daughter, Hunter, who got into an MVA yesterday. Prayers of thanks that she is ok and that the people in the other car are ok. Prayers of love and discernment for Drum Major as he figures out options for another car for Hunter as her car was totaled. Prayers of thanks that the wife of Mr. Jinxy is doing well health-wise and that the health scare she had was not serious.

Birthday q

August 23, 2025 BackBlasts

AO: asylum-pm
Q: Lizzy
PAX: Crash Dummy, Brick, Pele (Jon Lindberg), Lilydipper, Abacus, Curveball, Pusher, Tenderfoot, Rooney(Carl Whipple), High Heels
FNGs: None
COUNT: 11
WARMUP:

THE THANG:
Did a lot of burner exercises for
MARY:

ANNOUNCEMENTS:

COT:
Think back to when we were kids. How excited were we for bdays? What were we excited about? Things that were simple in life. A toy or a friend right? Let’s not get caught up life and being overly simple in life. Focus on one thing simple each day

What The Heck Are They Doing?

August 23, 2025 BackBlasts

AO: asylum-daybreak
Q: Lilydipper
PAX: High Heels, Swimmies (Nathan Chesney), F3 Pluto ( Hugh Nystrom), Drum Major, Veggie (Rylen Huddy), Pele (Jon Lindberg), Dain Bramage (Will Olson), Brick, Crash Dummy, Mr Jinxy
FNGs: None
COUNT: 11
WARMUP:
20 Side-Straddle-Hops, 10 Iron Mikes, 10 Windmills, 5 Cherry Pickers, Curly Stomps, 7 Twistees, 7 Pterodactyls Forward and 7 Backward, 10 Dive Bombers, Stretches

THE THANG: Mosey to the Caribbean Parking Lot. We will run do Candy Cane, stopping to do 10 Squats at every other island. Those getting to 4th island on the other side of the parking lot sweep men back to the start.
Mosey to Bros Bowl. We will run counterclockwise around the inner circle stopping to do 20 Dips at the Benches. Those getting back first do Baby Crunches until the six arrives.
Mosey to Muscle Beach. Pick exercise machine of choice, do 20 reps and then run around the parking lot. Rinse and repeat two more times with a different exercise machine each time.
Mosey to perimeter trail and head east and then north. We will run for 4 lights and walk for 2 lights. Those walking the two lights first do listed exercises until the six arrives. We will repeat the pattern until we arrive to the docks by the water. We will do one exercise at every stop along the way. Here are the exercises:
Plank Jacks
–
Merkins
–
Big Boy Sit-ups.
–
Hello Dollies.
–
Jump Squats.
–
We will take a 30 second gander at the best sunrise at America when we get to the docks.
Mosey to the start of the Serpentine Sidewalk. We will stop to do 20 American Hammers.
Mosey Back to the east end of the Caribbean Parking Lot. We will stop to do 20 Rocky Balboas and 20 Flutter Kicks.
Mosey to the Pavilion. We will stop to do 20 Picnic Table Pull-ups and then do a 60 second squat with backs against wall.
Mosey to rocks by entry gate at AO parking lot. Each man grabs a CMU weight rock. We will do 20 Overheads, 20 Curls, 20 Rows, 20 Triceps, and 20 Chest Thrusts. Replace rocks.
Next we will play Horse Shoes by the pavilion. The first two men toss. The person getting closest to horse shoe pole gets to go back in line. The man missing must run to end of AO parking lot and back.
Mosey to AO. Before we finish up we will do 60% sprint to end of the parking lot and back, then do a 100% sprint to the end of the parking lot and back.

MARY: Stretches

ANNOUNCEMENTS: Bro Olympics at the Asylum at 7 am on Saturday, November 8. There will be a pre-Olympics gathering at Downtown Xul from 6 to 9 pm on Friday, November 7.

COT:

Message:

What The Heck Are They Doing?

My next door neighbors are Colin and Billie Leonard. They moved into the home of other wonderful neighbors we had and that we still keep up with, Kathryn and David Perry. Anyway, I loved having the Perrys as neighbors but also have grown to love having the Leonards next door. Pele has met them and can attest to their kindness and good nature.

The Perrys had a fine home and fine yard when the Leonards moved in but the Leonards had their own ideas about what they wanted for the home. Not long after moving in they were tearing the grass out of the front yard, and having contractors tear up the driveway. New concrete was going to be laid out for a circled driveway and large flat blocks of rock were being brought in for a walkway on the side and back of the house. Other folks in the neighborhood would ask me, “John, what the heck are they doing?” One neighbor secretly complained to me about the messy yard and dust being stirred up. I had already met and talked with Colin and Billie and liked them but I must admit that I too was asking myself and my wife, “What the heck are they doing?”

What Colin and Billie were doing was creating the most beautiful yard in the neighborhood. Their front yard is full of flowering plants, their porch and window boxes as well. The symmetry and grace of it all is fantastic. Their backyard is amazing as well and some neighbors are now asking Billie and Colin if they can go around back to see it. It’s funny how all those folks complaining are now marveling.

In the same way that folks, including me, were wondering about Colin and Billie, I think we all are also guilty of frequently asking, “What the heck is God doing?” I think we often look around this world and aren’t very pleased. We may ask, “God, why do you let such things happen?” “God, why have you created a world like this?” (As if we could do a better job.) “God, why do you allow disease, war and pestilence?” “God, why do you let these things happen to me?” Perhaps God has a design, a plan in mind just like Colin and Billie did. Perhaps that plan is more beautiful than we can imagine. Perhaps we should question less and appreciate more, trusting that God knows what the heck He is doing!

Prayers: Prayers of thanks that Mr. Jinxy’s wife is doing better and that the cause of some of the physical things she was suffering isn’t as dangerous as was expected. Continuing prayers for all of our brothers and any thing that they may be dealing with at this time.