F3 Knoxville

Tag: High-Heels

I’m Diving In

THE SCENE: Raining, temps in 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Mountain Climbers, 10 Windmills, 10 Rockettes, 10 Lunges, 7 Wide Arm Circles Forward and Backward, Little of This and That

THA-THANG:
Mosey to Bottom of Cardiac.  We will run up hill and do the following exercises at the following areas:

  • Curve 1:  25 Carolina Dry Docks
  • Curve 2:  25 Dive Bombers
  • Curve 3:  25 Decline Merkins
  • Benches:  25 Bench Dips

Mosey to Parking Lot by South Ball Fields.  We will do suicides running to each of 6 cones, doing 10 Merkins, and running back to do 20 Baby Crunches.  Those who finish first get a 30 second break, then rinse and repeat.

Mosey back to the main street.  Do 20 Bench Dips off of curb.

Mosey to Parking Lot with Islands (Jinxy has named it “The Caribbean” and the name has been officially sanctioned by Crawdad) that is south of the Northern Ball Fields.  We will Bernie clockwise around the parking lot the first time, stopping at every other island to do 10 Hello Dollies, 4 ct.  We will skip around the parking lot the second time, stopping at every third island to do 10 Flutter Kicks, 4ct.  We will Grapevine left around half the parking lot and Grapevine right around the other half, stopping at every fourth island to do 10 Squats.

We will High Knee to sidewalk that leads to the ball fields.

Mosey to the Pavilion at the Northern Ball Fields.  We will do 20 Picnic Table Pull-ups then run to playground to do 10 step ups at benches (five starting with one foot and five starting with other.  Then we run back to Pavilion.  Rinse and repeat two more times.

Mosey to beginning of Mini Cardiac.  Bernie to park sign then run the rest of the way to the AO.

MARY:
20 Flutter Kicks (4 ct), 50 Hello Dollies (4 ct)
COUNT-OFF & NAME-O-RAMA
17 men, no FNGs
CIRCLE OF TRUST/BOM:

My Christian beliefs have not come about by a sudden conversion as it has for some people.  Rather, my road to belief in God has been one full of twists and dips.  I have found it difficult to commit to God in the face of my doubts.  Is God truly there?  Did God create the universe?  Is God a good and loving god?  Why would a loving God allow pain and suffering in our world?  I have read Christian books on apologetics to help me better understand the arguments for Christianity.  But like other men with much greater minds than I, including Pascal, St. Augustine and C.S. Lewis, I have found that reason alone is not enough for me to believe in God.  One can rationalize both belief and disbelief.  I had a philosophy professor at Baylor University who once said that philosophy cannot prove that God exists – but also cannot prove that God does not exist.  God is a great mystery.  To believe, we must, as Van Morrison writes in one of his songs, “let go into the mystery.”

There is a scene I love in one of the first of the Star Wars movies, The Empire Strikes Back.  Luke, after a battle with Darth Vadar, hangs to a latter.  If he falls, it appears he will certainly die, as the crevice below seems to go on forever.  He learns that Darth Vadar is his father.  Darth Vadar offers him the chance to live, beckons Luke to take his hand and join him, proclaiming that together they can rule the Galaxy as father and son.  What does Luke do?  He lets go!  And in doing so, he plunges to the depths below.  He lets go into the mystery.  He allows the “Force to Be With Him.”  And, of course, we later learn that by letting go, he lives.

Pascal, St. Augustine and C.S. Lewis found out that joining with God takes faith – a trust that goes beyond reason, beyond rational understanding.  At some point you just have to trust what you can’t see.  So, I can make all kinds of arguments for the existence of God – but, those arguments cannot take away the uncertainty – ultimately, I have learned to say, ok God, I’m going to trust you, here I am.

There is a Christian song called “Dive” by Steven Curtis Chapman that captures the need to take the plunge if one is going to trust in God:

The long awaited rains
Have fallen hard upon the thirsty ground
And carved their way to where
The wild and rushing river can be found
And like the rain
I have been carried here to where the river flows, yeah
My heart is racing and my knees are weak
As I walk to the edge
I know there is no turning back
Once my feet have left the ledge
And in the rush I hear a voice
That’s telling me it’s time to take the leap of faith
So here I go

I’m diving in, I’m going deep, in over my head I want to be
Caught in the rush, tossed in the flow, in over my head I want to go
The river’s deep, the river’s wide, the river’s water is alive
So sink or swim, I’m diving in (I’m diving in…)

Brothers, I count to 3 and I dive in, whether it makes sense or not – I dive in hoping that Jesus will catch me like he did Peter who in his fear, started sinking in the water while Jesus stood upon it.  And like Peter, I ask, “Lord, to whom else shall we go?”  I’m diving in.

MOLESKIN:
Prayers for Lilydipper’s wife, Jan, who is now getting radiation for her breast cancer; prayer of praise for Choir Boy’s wife whose health is improving; prayers for young people during this pandemic, including a high school student at Hardin Valley that recently committed suicide, an adolescent that Lulu knows who is coping with anorexia, and Abscess’ son who recently got into a severe automobile accident – he is ok but definitely suffered injuries; prayers for family/friends of a friend of Pele who lost his life in a solo plane crash yesterday.

ANNOUNCEMENTS:
Convergence and 3rd F on Saturday, October 17, 7 am at the Bomb Shelter in Alcoa.

Scarred

THE SCENE: Light rain, temp in low 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 20 Plank Jacks, 10 Windmills, 10 Rockettes, 10 Baby Arm Circles Forward and Backward, 7 Wide Arm Circles Forward and Backward.
THA-THANG:
Our AO for the day was the pavilion at the Northern Ball Fields.

Mosey to semi-circle roadway that goes by soccer fields.  We ran high knee for 10 stakes, did 10 squats, then butt-kicked for 10 stakes and did 10 squats.  We continued that pattern until the end of the semi-circle roadway.  We then returned to the start with the same pattern but this time doing squat jumps instead of squats.  We, finally, went back on the semi-circle, this time doing Bernie Sander for 20 states and 5 Imperial Walkers, repeating that pattern to the end of the semi-circle roadway.

Mosey to parking lot by southern ball fields.  We did suicides up parking lot, running to each of the large light posts along the parking lot.  When we got back from each cone we did 20 Squats.  We rinsed and repeated.

Mosey back to the street but stop at curb before stop sign.  We did 10 tempo merkins by curb.

Mosey to parking lot with the islands that is located south of the Northern Ball Fields.  We divided into three groups.  Two groups positioned themselves on islands on the opposite end of the parking lot.  While the third group ran from one end of the parking lot to the other, the groups on either island alternated between doing 10 incline merkins on curb and 10 bench dips on curb.  Once the running group got to the island then they started the exercises while the group that was there ran to the other end.  This pattern continued until all groups had run from one end to the other two times.

Mosey to Pavilion.  At pavilion, we ran to benches, did 10 bench jumps and ran back to pavilion.  Rinse and repeat.

Finish at Pavilion.

COUNT-OFF & NAME-O-RAMA
17 men, no FNGs.
CIRCLE OF TRUST/BOM:

Galatians 6:17

From now on let no one cause trouble for me, for I bear on my body the brand-marks of Jesus.

I’m going to talk a little bit about the importance of scars, the importance of wounds.  As men, we sometimes take a bit of pleasure in showing our scars to one another.  Sounds weird, but I think there are good reasons for it.  By sharing we show one another that we have been wounded and have that in common.  We also show we were tough enough to take it.

Our brother, Pusher, has told me of a tradition in the Philippines where boys are circumcised at the age of ten.  Think about how painful that is for a ten-year-old.  For two weeks after the circumcision that boy, in fact, wears a dress because the touch of pants to the circumcised area would be too painful.  Filipinos realize that they could change the age of the circumcision – to circumcise at that age is certainly not a medical necessity.  But in the Philippines it is a rite of passage.  The boy fears the moment, fears the pain, but in enduring it makes a major step toward manhood.  He can walk proudly, knowing he has endured it.

The Aborigines have an interesting rite of passage that I read about.  At the time of puberty the male or female meets overnight with the same sex members of their community who tell them stories of manhood or womanhood.  Afterwards, the male or female meets in a ceremony with their father and mother.  Both the father and the mother each take a sharp claw from an animal and cut the skin on the chest of the child.  The cuts form permanent wounds that will remain on the daughter or son’s breast for the rest of their life.  It is a symbol of recognition: “I have been wounded by my parents and I must accept that fact.  In accepting it, I can become a woman or a man.”  I love that – my parents love me but they have also wounded me and I need to man up to that.

I can remember my cousin and I talking, at about college age, about the types of women we would like to marry.  Of course we talked about physical beauty.  But we also talked about the character of the woman we wanted to marry.  We both agreed that we would rather marry a woman who had been wounded by some hardships than marry a woman who never had faced hardships and was completely innocent.  Our scars give us character.  They also help us to empathize with the pain and hardships experienced by others.

I accept that I have been scarred by life.  I cannot deny it or escape it.  I am not the Innocent Man that Billy Joel sang about.  But, as a Christian, the ultimate example of empathy for me is our Lord Christ.  I expose my scars to Him.  For, He was willing to take on the scars of the Cross to save humankind from our sinfulness.  In recognizing this, in baptizing myself to this, I am given the ultimate rite of passage.  And, as Paul states in Galatians 6:17, “from now on let no one cause trouble for me, for I bear on my body the brand-marks of Jesus.”

MOLESKIN:
Prayers for Helga and his wife who is having surgery, for Steam’s father who just had total knee replacement surgery, and for Steam as he considers a new job.
ANNOUNCEMENTS:
Hardship Hill on Saturday, October 3.

Kaizen

THE SCENE: Sweater Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH (4ct IC) x15
-5 burpees
-cherry pickers (4ct IC) x5
-3 Navy Seal burpees
-baby arm circles forward (4ct IC)
-baby arm circles reverse (4ct IC)

THA-THANG:
5,4,3,2,1 – Burpees (Change) 

10 – Squats (Stay the same )

-5 Navy seal burpees
-10 sumo squats

Mosey to rocks

-5 rock-ees
-10 narrow squats

Mosey to basket ball court (circle)

-5 burpees
-10 normal squats

Mosey to splash pad (long cut)

MARY:
-merkins x25
-flutter kicks (4ct IC) x50
-merkins x50
-V-ups (4ct IC) x20
-Ring of fire merkins x3
-LBCs (4ct IC) x50

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“If you aren’t getting better, you are getting worse” Charles Barkley

Japanese mentality of Kaizen “continuously improve”

MOLESKIN:

Welcome FNG – Ponzy

ANNOUNCEMENTS:
Hardship hill 10/3/20

Double Ring of Fire and some hard work and sweat at the Asylum

THE SCENE: Slightly overcast, temps in the mid-80s and a bit muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20 IC
Cherry Pickers 15 IC
Windmills 15 IC
Grady Corns 31 IC
Merkins 10 IC

THA-THANG:
I

Mosey to Hill west of stop sign
1. 15 Merkins – Bernie to next station
2.  15 BBS-   Run to next station
3.  20 Squats Bear Crawl to next station
 4.  20 American Hammers (4 ct) –Run

Rinse n repeat

Mosey to Tree at bottom of hill – divide across each cone
Cone 1 – 20 Hello Dollys (4ct) , Cone 2 – 20 Imperial Walkers (4ct), Cone 3 – 20 shoulder taps (4 ct)

Rinse and repeat
I minute Plank
Quick Ring of Fire – 1 merkin each
Mosey to Island
Partner up
Run Opposite direction.  When you meet within 6 feet, 5 Merkins , run again, 10 Merkins, run again – 15 merkins
Rinse and repeat – 5 Bobby Hurleys, 10 Bobby Hurleys, 15 Bobby Hurleys
Mosey to halfway up hill towards AO – One more Ring of Fire

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Wayne Dyer- Power of Intention.
Need to separate from Ego.Move away from Ego dominance. Your free will can either move with universal spirit and its unfolding or away from it toward ego dominance. We do not create anything alone, we are all creatures with God. Our free will combines and redistributes whats already created
1. I am what I have. My possesions define me
1. I am what I do. My achievements define me
3. I am what others think of me. My reputation defines me
4. I am separate from everyone. My body defines me as alone
5. I am separate from all that is missing in my life. My life space is disconnected from my desires
6. I am separate from God. My life depends on God’s assessment of my worthiness

MOLESKIN:
Pray for @Jinxy’s wife who is having surgery
ANNOUNCEMENTS:
Hardship Hill Obstacle build- supply pick up at Christmas Lumber on Kingston Pike ~ 3 pm friday and build at HHOR site in Kingston on Saturday starting at 9 am, need able bodies, skil saws, cordless drills and impact drivers. Let Sparkler know if you can come

CMU Shuffle

F3 Q – 9/14/2020

Asylum AO

0530-0615

[ The Scene ]

70s and dark – groggy but alive and well

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1) I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.

[ Warm-o-Rama ]

(1) SSH – 10 x 4 IC

(2) Baby Arm Circles – 10 x 4 each side IC

(3) Imperial Walker – 10 x 4 IC

(4) Merkin – 10 x 4 IC

(5) Windmill – 10 x 4 IC

[ The Thang ]

(1) CMU 4 Corners

—HIM get CMUs—

—Move through corners clockwise—

  • Corner 1: 25 curls (1 count)

(Run up the hill — 10 V-Ups — run back to CMU — carry to next corner)

  • Corner 2: 25 chest presses

(Run up the hill — 10 V-Ups — run back to CMU — carry to next corner)

  • Corner 3: 25X4 Rocky Balboas on CMU 

(Run up the hill — 10 V-Ups — run back to CMU — carry to next corner)

  • Corner 4: 25 CMU swings

(Run up the hill — 10 V-Ups — run back to CMU — carry to next corner)

(10 count)

(2) CMU Lunges/Pull-ups

  • Men circle up with CMUs in the middle of the parking lot
  • 5 lunges with CMU on one shoulder or above head
    • Switch shoulders every 5 lunges
  • Run to Pav — execute 10 pull-ups
  • R & R until you reach the other curb
  • Recover with 25 Big Boy Sit-ups with your CMU when you’re done
  • Men take CMUs back and Charming leads PAX in 30×4 flutter kicks

(3) Nickel/Dime/Quarter x2

  • PAX mosey to playground
  • All PAX find a bench (all my benches)
  • Round 1
    • 5 Dips
      • 10 Box Jumps/Step-Ups
        •  25 1-leg squats on bench
  • Round 2
    • 5 1-leg squats on bench
      • 10 Dips
        • 25 box jumps/step-ups

 

  • BTTW back to the AO

[ Mary ]

  • Slow 25
    • 5×4 Flutter Kicks
    • 5×4 American Hammers
    • 5×4 LBCs
    • 5×4 Cockroaches
    • 5×4 Little LBCs

PAX stretch down to the ground – raise 1 vertebrae up at a time – execute some shoulder shrugs – done. Boom.

[ COT ]

  • # off – 16 + 4 Ruckers = 20
  • Name o Rama
  • FNGs – none 
  • BOM
  • I wanted to start the week off for us with a slap on the back and vote of confidence.

[ From the QSource  – by DREDD ]

  • Foundation4 (F4) — Leadership Development Process (LDP)

Here’s the chapter – worth the read.

1. Great Leaders Develop New Leaders

While leadership is critical to all groups, leaders are always in short supply in most groups because only a few groups employ a systematic Leadership Development Process (LDP = the process employed by a group to develop new leaders). What separates those few groups from the rest is simple: they are led by great leaders.

Great leaders are intent on leaving a legacy that will resound to their groups’ advantage long after they have gone. Knowing their leadership tenure is limited by human mortality, they get prepared for the expected event of their departure by developing new leaders. Because they cannot predict the precise time of their departure, they stay ready for the unexpected by ensuring that the leaders they develop are ready right now instead of sometime tomorrow. Great Leaders are constantly working themselves out of a job. 

Great Leaders develop new Leaders systematically, through an LDP that is tailored to the needs of the group they lead. They see this as a primary part of their responsibility as a leader, not something they also do if they can find the time.

For great Leaders, developing new leaders is leadership, of the highest caliber. 

2. The LDP has four steps: schooling, apprenticeship, opportunity and failure

Healthy communities, effective organizations, and dynamic teams each employ some form of an LDP that is periodically adjusted to suit their unique need for leaders and the manner by which they develop them. While every LDP reflects the purpose and character of the particular group in which it is housed, every useful process has a form of the same four components:

  • First, there is some kind of Schooling, the didactic instruction that the potential leader receives on the timeless fundamentals of leadership.
  • The second component is Apprenticeship, where the new leader is given the chance to develop the skills he learned from his Schooling  under the watchful eye of a more experienced Leader.
  • Third comes Opportunity, the chance for the growing leader to put what he has learned into practice under conditions where he is directly responsible for the outcome. While Schooling + Apprenticeship creates a Leader with the potential to be effective, Opportunity is the required element for the man’s skill to become kinetic and have actual impact on his group. 
  • The fourth component is Failure. A lizard uses its LDP to intentionally court minor disaster in order to fully develop its Leaders, because it is from Failure that Leaders learn the most. Success teaches far less because it does not isolate what works from what does not the way Failure does.

3. The LDP depends upon decentralized execution to a central purpose.

F3 is an organization whose purpose is to invigorate male community leadership. Not surprisingly, since our mission is leadership development itself, F3 needs a very deliberate LDP to be effective. However, because the organization is comprised of thousands of small teams that are not in proximity, that deliberate process cannot restrict the individual initiative and genius of its Leaders. We are absolutely dependent upon our great Leaders to be about the business of developing our new Leaders.The execution of the LDP is in their hands because it is their hands that are physically upon the new leaders. 

As  a result, we do not dictate the precise manner in which our Leaders are to execute F3’s LDP but rather encourage and focus them upon our central purpose. They must know the “why” of the LDP before they can perform it’s “what.” Also, they must be affirmed in their efforts to be incentivized to continue them. 

This model, decentralized execution toward central purpose, is not something unique to F3 or a theory that we invented. It is the LDP methodology employed by the great Leaders of healthy communities, effective organizations and dynamic teams and always have been.

4. Takeaways

  • Great Leaders develop new Leaders
  • The LDP has 4 steps: Schooling, Apprenticeship, Opportunity, and Failure
  • The LDP depends upon decentralized execution to central purpose

____________________________________________________________________________________________

  • “For great leaders, developing new leaders is leadership, of the highest caliber.”
    • And I see all of you as high caliber, high impact men that have done that for me for the past 4 years or so. You all have a power inside you to do that. Something that drives you to be the high caliber, high impact men you are.

 

  • I came to F3 as a lost college kid trying to figure it out 4 years ago. When I say F3 has been, and continues to be, a Gamechanger in my life, I mean it. I’ve experienced F3 Knoxville’s LDP in the past 4 years and am a better, more equipped and confident man thanks to YOU MEN – men of the highest caliber and quality – Great Leaders as the QSource chapter talks about. And I just want to say thank you. You all have done more for me and my journey towards being a HIM than most of you will ever know.

 

  • From a young leader to a Great Leader – thank you.