High-Heels – Page 30 – F3 Knoxville

Baptized

January 21, 2021 Lillydipper

THE SCENE: Cloudy, temp in mid-forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Jump Squats, 10 Rockettes, 10 Windmills, Michael Phelps, Little of This and That
THA-THANG:
Mosey to South Ball Fields Parking Lot. We will start at southern curb. There will be five cones places along parking lot toward northern curb. We will run to each cone, hop backwards three parking spaces, then run to the next cone, hop backwards three parking spaces, and continue this pattern until we reach the northern curb.

We will do the same thing going back but instead of hopping back three spaces will bear crawl back three spaces.

Next, we will have a race to pick up the cones. The idea is to get a cone and run back to southern curb or to the middle light pole with the cone. However, anyone who is touched by another men must give that man his cone and allow him a second to run off. Whoever ends up back at the southern curb or at the middle light pole with the most cones wins.

Mosey to stop sign at main drive. 10 Tempo Squats.

Mosey to parking lot with the nice restrooms. We will do 20 American Hammers. Then we will Bernie Across parking lot. On the other side of the parking lot we will do 20 Hello Dollies.

Mosey to playground. We will do the following in a counterclockwise triangle:

At Playground: 20 Bench Jumps and 20 Bench Dips
At Pavilion: 20 Picnic Table Pull-ups and 20 Decline Merkins
At Flagpole: 20 Sky Jumps and 20 Squats
Rinse and Repeat

Mosey to parking lot by the entry gate to the Northern Ball Fields.

We will do Sprints, Bernies, Karaoke’s, and Skips back and forth across parking lot.

Mosey to AO

MARY:
20 Flutter Kicks, 20 Pickle Pounders, 20 Bicycle Kicks, then stretches.
COUNT-OFF & NAME-O-RAMA
15 men, no FNGs.
CIRCLE OF TRUST/BOM:
I have read from this song in the past in reference to topics but I thought I would read the whole thing today. To me, it is a beautiful song about what it means to be baptized. The name of the song is “Been Through the Water.” It is written by Kyle Matthews. It follows the life of a person baptized as a boy and talks about how his baptism follows him through marriage and as an old man before he dies.

Been Through The Water – Kyle Matthews

Preacher pulled the boy up from the water
Alleluias rose from the banks
There was a new suit of clothes from his Father
And a prayer of thanks

The boy walked barefooted all the way home for dinner
And when they laughed at his muddy feet…

He said I’ve been through the water and I’ve come out clean
Got new clothes to cover me
And you don’t wear your old shoes on your brand new feet
When you’ve been through the water
Ah been through the water

Preacher turned them around at the altar
Pronounced the boy and his girl “man and wife”
In two years they were Mother and Father
And they built them a life
And his old girlfriend saw a moment of weakness
And she said “If you’re lonely come see me sometime…”

He baits a hook with his grandson of seven
And says “Soon, I’ll be free from these pains.”
The boy asked if he’s ever been to heaven
He says “No… but I think I know the way… ’cause I’ve been through the water…”

I’ve been through the water and I’ve come out clean
Got new clothes to cover me
And you don’t wear your old shoes on your brand new feet
When you’ve been through the water
Ah been through the water

MOLESKIN:
Prayers for Pele’s cousin, Tom, who is in 80s and has Multiple Myeloma. He, further, was recently diagnosed with Covid. Prayers for Crawdad on a safe journey to Huntsville.
ANNOUNCEMENTS:
CSAUP on Saturday, January 30. Arrive at 6:15 am at the Asylum to register. We will start at 6:30 am and end at 9 am. Breakfast will follow. Blood drive at Asylum the day before.

It all started with a BLIMP… Part deux

January 14, 2021 Doubtfire

THE SCENE: Couldn’t ask for better winter weather…
F3 WELCOME & DISCLAIMER

4 sure

WARM-O-RAMA:

20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

20 Tempo Squats 4ct

6 Burpees

THA-THANG:

B – Moseyed over to the Dragon and knocked out 10 Burpees

L – Moseyed over to Death Valley or Super Bowl and broke up into team 1 & team 2. Team 1 sprinted to the other side of the bowl and touched a tree then sprinted back while team 2 lunged in place. Then team 2 did the sprint while Team 1 lunged in place. We did 2 rounds. Already started to hear some groaning! Lol

I – The Bowl was such a hit we stayed and around to do Imperial Walkers & Sprints. (2 Rounds) More Groaning! Lol

M – Continued in the Bowl since no one had spilled Merlot yet… This time with Merkins and Sprints(2 Rounds)

P – The Bowl was getting too easy so we shipped out to the base of Everest. We knocked out 20 Plank Jacks 4ct. Then Team 1 lined up for an All You Got(AYG) up Everest, Team 2 gave them a 10 second head start and was challenged to catch Team 1! As if Everest didn’t suck without someone chasing you…

We knocked out some exercises at the top of Everest then proceeded back to the AO.

MARY:
Team 1 LBC’s while Team 2 ran up Baby Cardiac then swapped

Team 1 kept feet and head 6 inches while laying on their 6 while Team 2 ran up Baby Cardiac then swapped

CIRCLE OF TRUST/BOM:
YOU GET WHAT YOU GIVE
MOLESKIN:
Welcome FNG Stucco!
ANNOUNCEMENTS:
Blood Drive & CSAUP

Revealing Our Brokenness

January 9, 2021 Lillydipper

THE SCENE: Cloudy, temp about 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers, 10 Windmills, 15 Second Squat, 10 Rockettes, 30 Second Squat, 10 Baby Arm Circles Forward and Backward, 60 Second Squat

THA-THANG:
Mosey to CMU parking lot. Instead of CMUs, each man grabs a pair of bricks which will be along east curb of parking lot. We will Dora. While partner one does exercises listed below with the bricks, the other man runs to other curb, does 10 Rocky Balboa, and runs back to replace partner with the exercises. Here are the exercises with the bricks:

100 Overhead Presses
100 Curls
100 Rows (brick at each side)
100 Triceps (brick on either side of head)
100 Punches (both hands = 1)
100 Wings Up
100 Wings Down
100 Wings Out

Put bricks down. Mosey to Mini Cardiac. We will Bernie to Park Sign then sprint to crosswalk.

Mosey to Stop Sign at Northeast Corner of Admin Bldg. We will stop to do 20 American Hammers.

Mosey to small parking lot below the Coliseum. We will do Doras again. This time, while one partner does exercises, the other runs up stairs, left on Coliseum sidewalk, and down to the driveway to small parking lot to reunite with partner who will then make the same run. These are the exercises the partners will work on:

100 Hello Dollies (4 ct)
100 Squat Jumps
100 Merkins (4 ct)
100 Iron Mikes (both feet = 1)
100 Flutter Kicks (4 ct)

Mosey to parking drive by apartments and soccer fields. We will do 20 Bicycle Kicks.

Mosey to parking lot that is south of playground. 20 Squats.

Mosey to Mini Cardiac. We will, once again Bernie to Park Sign then sprint to AO.

COUNT-OFF & NAME-O-RAMA
26 men, no FNGs.
CIRCLE OF TRUST/BOM:
The Lord is close to all who call on Him, yes, to all who call on Him in truth. Psalm 145:18

The Lord is close to the brokenhearted and saves the crushed in spirit. Psalm 34:18

And it’s no, nay, never
No, nay never no more
Will I play the wild rover
No never no more. — Old Irish Folk Song

I used to belong to a Sunday School class in a church that I formerly went to that had nice, intelligent, and friendly people in it. I found myself missing something in the class, however. What it took me some time to realize was that people weren’t opening up in the class. They freely talked about worshipping God, about helping others, about walking the right kind of life – but they weren’t revealing themselves in the process. They talked about how “people” needed to apply the Bible’s lessons to their lives but not about how those lessons should be applied to their own lives. They weren’t talking about the true challenges they faced in their Christian journey. They weren’t talking about their BROKENNESS. I remember wishing people would talk from their hearts. I remember one woman in the class being more likely to do so. I followed her example one time but no one else in the class did. And, after a time, I figured, “heck, I’m not going to talk about my problems if no one else does.” And so, I withdrew and finally just left the class. Maybe I should have confronted the class. Instead, I found a church where people do freely reveal themselves.

Men, it is important to REVEAL ourselves to God and to others we can trust. We are broken creatures in so many ways. As humans, we mess up! We find ourselves making the same mistakes, sinning in the same ways, despite our promises to ourselves that we will not do the same thing again. I certainly find myself making the same mistakes over and over. It as if sin is inherent in my nature. And, if we believe the Bible, SIN TRULY IS IN OUR INHERENT NATURE. In the Old Irish Folk Song above, the singer proclaims “never no more will I play the wild rover” (i.e. drinking so much that one gets snockered). Yet, the song is one that is sung with the comic knowledge that one absolutely will play the wild rover again, when the hangover is gone and the temptation arises. Despite our best claims to stop the sin within us, we sin again and again. This could be in regards to many different things: pornography, greed, animosity, overuse of power, coveting, prejudice, infidelity, or just plain worrying too much. If we truly look at ourselves, consider every sinful part of ourselves – we are likely to feel great shame and may want to give up on ourselves.

But, we have a great and glorious God. We have a God that actually wants us to reveal that sinful part of ourselves to Him. He wants to know us fully. And what happens to us when we truly reveal ourselves to Him? LOVE happens. Think about what happens here in F3 when a brother reveals his brokenness to the group. Do his brothers turn their backs on Him and run away? Do they smite him? Do they ignore him? I think not. They embrace him. They let him know that they understand. And, as his brother, they see themselves in him. They know that they too have messed up, have been broken. When God sees us revealing ourselves to one another, He Smiles from Above. He celebrates. He say, “Now that is what I want my children to do!” Because through that revealing, we heal. We get the feedback of love from our fellow man and from God. And, it when we are strengthened by love, that is when we can experience True Change.

MOLESKIN:
Prayers to end racism and for our country to be more united. Prayers for wife of Ribbed, praise for healing of Choir Boy’s wife, praise for Cap’n Crunch’s 25 wedding anniversary, prayers for Cheatsheet in the care of his mother and daughter, prayers for Veggie’s safe return back to college in the state of Michigan.
ANNOUNCEMENTS:
CSAUP from 6:30 am to 9 am at Asylum on Saturday, January 30.

Cooperation

January 8, 2021 Pele

THE SCENE: Cloudy and Chilly, low 40s.
F3 WELCOME & DISCLAIMER

Check.
WARM-O-RAMA:

-20 SSH, (4-ct), in cadence

– 10 Cherry Pickers, 4-ct, IC

– Little of this and that/ Michael Phelps/ Arm Circles

– Bolt 45s

THA-THANG:

MOSEY up Serpentine sidewalk and back down Baby Cardiac to CMU parking lot. For a warmup. Battle Buddy up, and each pair gets a piece of chalk.

COLLECTIVE EFFORT

We will work together to accomplish a difficult task in the CMU parking lot/Pavilion area, which will be completing a high number of reps of various exercises, all together, as a PAX. As we complete the reps, we will cross off the markers to track progress. If we do not complete all reps with 5 minutes left, we end with 20 Burpees, otherwise, we will do Stargazers.

The Tasks will be broken out as follows:

CMU Pile:

– 500 Curls (Marker indicators 20 reps each, 500/20 = 25 markers)

– 500 Overhead Presses (Marker indicators 20 reps each, 500/20 = 25 markers)

– 500 Squats (Marker indicators 20 reps each, 500/20 = 25 markers)

BABY CARDIAC:

50 Sprints up Baby Cardiac (Marker indicators 2 trips each, 50/5 = 25 markers)

SUICIDES:

50 Suicides (Marker indicators 2 suicides each, 50/5 = 25 markers)

CORE WORK:

– 500 LBCs (Marker indicators 20 reps each, 500/20 = 25 markers)

– 200 Big Boy Situps (Marker indicators 20 reps each, 200/20 = 10 markers)

– 200 American Hammers (2-ct) (Marker indicators 20 reps each, 200/20 = 10 markers)

PAVILION:

– 500 Jump or Step Ups (2-ct) (Marker indicators 20 reps each, 500/20 = 25 markers)

– 200 Decline Merkins (Marker indicators 20 reps each, 200/20 = 10 markers)

– 200 Bench Pullups (Marker indicators 20 reps each, 200/20 = 10 markers)

We ended up with more guys than expected, so we easily finished all the reps, and rinsed and repeated quite a few of them. Ended with a final sprint up Baby Cardiac.

MARY:
Flutter Hammers, E2Ks, Box Cutters (all 20 reps, 4-ct IC)

COUNT-OFF & NAME-O-RAMA
20 strong. Jetlag not tagged.

CIRCLE OF TRUST/BOM:

Quite frankly, I considered dropping my Q today, after witnessing the disgusting, inexcusable acts against our Capital building, the house of the people yesterday. I was so disheartened, so sad, so ANGRY that I thought it beyond me to lead a Q after that. But then I reconsidered. If I just dropped the Q, that would be an abrogation of my responsibility. I would be putting the burden on someone else. I would be turning away instead of being out front during a conflict. Part of F3 is to foster leadership. I don’t consider myself the world’s greatest leader, to be honest. I’ve always been more of a Doer than a Leader. But I’m trying to improve myself in that regard, and turning away is not what leaders do.

So, I Q’d today, but I scrapped my original workout and my BOM. I’ll save it for next time. I wanted to focus on doing something together. Something collaborative, where we work towards a common goal. We need more of that as a nation, because right now, guys, we are a broken and lost community.

One of the things I really appreciate about F3 is that it is apolitical. It has some pretty clearly stated goals, is very inclusive, and refrains from taking political stances. I loved the National F3 response in the wake of the racial protests this past summer. Their response was, “We have no response. Our ethos speaks for itself, and we will continue on that mission.” So I will honor that approach, and won’t go down a rabbit hole today voicing my opinions about what happened yesterday. With one exception…

One of the things that angered me the most of what I saw yesterday was the carrying of flags that invoked the name of Jesus, our lord and savior. I’m not a biblical scholar, and I don’t pretend to be able to channel what Jesus would do or say in witnessing the ugliness of the mob yesterday, but I feel pretty confident that He would be sad, disgusted, even angry.

In the Sermon on the Mount (found in the Book of Matthew) Jesus Christ laid out the central facets of the way of life He taught His followers. One of the central themes of the Sermon on the Mount is Christ’s expectation that His followers be characterized by peace—not violence or war. Jesus taught, “Blessed are the peacemakers, for they shall be called sons of God” (Matthew 5:9). Christ’s followers should be characterized by living a way that leads to peace, not by violence and strife. The apostle Paul wrote that Christians are to do whatever possible to “live peaceably with all men” (Romans 12:18), and many scriptures support the basic truth that Christians are to “pursue peace with all people” (Hebrews 12:14; see also 2 Corinthians 13:11; Galatians 5:22; James 3:17). And with regards to hatred of fellow human beings, Jesus likens hating another man with breaking the 6^th Commandment (Thou Shalt Not Kill) and says, “But I say to you that whoever is angry with his brother without a cause shall be in danger of the judgment.” (Matthew 5:21-22).

I saw a lot of hatred in the faces of the mob yesterday. I felt more than a little of it creeping into my own heart. Hatred for our fellow humans, especially for our fellow Americans, is not the path of a Christian.

In closing, just some humble words of advice… I’ve heard it said recently that the biggest threat to our democracy and to peace between us isn’t Russia, Iran, the Corona virus, Republicans, Democrats, etc. It’s the spread of disinformation on the internet and social media. I tend to agree with this statement. Please… before you form a definitive opinion on something, before you pass judgment on someone or something, and before you forward something on, share, post, like, whatever… just do a little research on it. Take a look at multiple sources of information that are neutral, that are reliable, that can be substantiated, that don’t have an agenda. Falsehoods, exaggerations, and us-vs-them mob mentality largely fueled what happened yesterday. We need to start respecting and working cohesively with each other, like we did in the workout today, or we are lost.

MOLESKIN:
Prayers for friends and families of the PAX that are healing from injuries, or dealing with deaths and sickness from COVID.
ANNOUNCEMENTS:
Asylum CSAUP Jan 30, 6:30-9:00 am. Asylum shirts are now available on Mudgear!

Success in Catastrophe

January 5, 2021 Lillydipper

THE SCENE: Partly cloudy, temp in mid-forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Pinto Twists, 10 Tempo Squats, 10 Windmills, 10 Tempo Merkins, 6 Wide Arm Circles Forward and Backward
THA-THANG:
Mosey to Southern Ball Fields Parking Lot. We will run suicides to cones, always doing 15 Baby Crunches each time we come back. Rinse and Repeat.

Mosey to perimeter trail just south of the pavilion. We will head east and then north on the trail, doing Nickel, Dime, Quarters with the following exercises:

Star Jumps
Merkins
Big Boy Sit-ups.
Squats

At the Serpentine Sidewalk we will mosey to the Caribbean Parking Lot. We will do 20 American Hammers.

Next, we will mosey to the CMU pile. Each man grabs a CMU and takes it to the corner of the parking lot close to the Northern Ball Fields Entry Gate. We will divide into teams of two for Doras. While one team member runs (without CMU) to the Pavilion and does 10 Picnic Table Pull-ups, then runs back, the other team member is working on the exercises listed below. Then partners trade places. Each team will do the following exercises with the CMUs:

100 Overhead Presses
100 Curls
100 Rows
100 Squats
100 Bench Presses (back on ground)

COUNT-OFF & NAME-O-RAMA
14 present, no FNGs.

CIRCLE OF TRUST/BOM:

John 16:33 ~ I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

I saw a short news blurb on television the other day about Sumner Redstone, who died on August 11 of this year. He was a very successful business man. He was chairman and majority owner of the National Amusements Theatre Chain as well as Viacom/CBS. The news segment had an interview of Mr. Redstone. There was something that this billionaire said in the interview that stuck to me. He said, “Success is built on catastrophe and what you do about it.”

I want to remember that phrase. Here was an owner of many different businesses who became a billionaire. Yet, he was a man who didn’t expect things to go smoothly in his ventures. In fact, he expected disaster to occur. It is how one acts when faced with inevitable disasters that determines how successful we are.

Gents, life is going to hand us some messes in our future. That’s just the way it is. The question is not whether we will face catastrophe – because we will – but how we respond to the crises. And, knowing that fact, it is also nice to know we have loved ones and a group of brothers we can talk to when we face the difficult circumstances. We don’t have to face tribulations alone. Those loved ones and our brothers are a gift from God, in my opinion. Jesus said, “Wherever two or more are gathered in my name, I am present.”

Life is not a smooth ride. But can turn our catastrophes into success. Remember, God is there for you in those moments. And, so are your brothers and the people who love you. God and your brothers are there to strengthen you and to help you rise to the challenge.

MOLESKIN:
Prayers for Ribbed’s wife, Sarah, after her spinal surgery. Prayers of Doubtfire’s father who was recently diagnosed with Covid and for Mr. Jinxy’s father who was diagnosed with Covid several weeks ago.
ANNOUNCEMENTS:
CSAUP at the Asylum on Saturday, January 30 from 6:30 am to 9 am. Also, we can order new Asylum Shirts, designed by Kentucky, on the F3 Mudgear website.