F3 Knoxville

Tag: Kung Blew Cheese

Epiphanies of the Everyday

THE SCENE: On the warm side, but low humidity! About 85 degrees, no wind.
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-SSH (4-ct, IC)

– 10 Windmills (4-ct, IC)

– 20 Moroccan Night Clubs (4-ct, IC)

– 10 Steve Earls (4-ct, IC)

– 10 Cherry Pickers (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY to the mulched path south of the AO, to the corner where it turns to join the main path.

JINXY’S FOUR AND A QUARTER.  Start at turn, run down to main path and do 25 reps of an exercise, return to starting position.  R&R 4 times, totaling 100 of the exercise.

  • Round 1: Carolina Dry Docks
  • Round 2: LBCs (single count)
  • Round 3: Lunges (single count)

MOSEY to Bottom of Everest.

Three points of contact w/ pain stations: 1. BASE, 2. BASE OF SUMMIT, 3. TOP OF SUMMIT

Do 20 reps of three exercises at each location.  Run down to bottom and do 20 LBCs/20 flutter kicks until 6 arrives. Stay at top after Round 3.

Three rounds:

Round 1: Seal Claps, Overhead Claps, Grady Corns

Round 2: American Hammers, LBCs, Box Cutters

Round 3: Merkins, Shoulder Taps, Plank Jacks—Ran out of time, so just ran to base of summit did 25x each, and ran back up.

MOSEY TO AO.

MARY:
A lil’ bit of stretching.
COUNT-OFF & NAME-O-RAMA
14 Strong! (Twitch not tagged, 2.0 of Caveman)

CIRCLE OF TRUST/BOM:

I studied a bit of art history when I was in college, and ever since then I’ve had an appreciation for painting, especially from the Renaissance period until the 20th century.  One artist that I’ve always appreciated is Jan Vermeer, who was a Dutch artist active in the 17th century.  He is best known for his paintings of scenes that are quiet and still (i.e., “genre” paintings).  Two of his most famous works are Girl With a Pearl Earring— which shows a woman with her head turned part way towards the viewer, a blue towel on her head and a large pearl earring dangling from her left ear—and The Milkmaid, which depicts a woman, pouring milk into a bowl as light streams through the window.  There were other artists of his time that were more technically proficient, who painted more exciting scenes (Biblical scenes, historical battles, profiles of the rich or powerful!!), who used bolder colors and more elaborate compositions.  But the effect that Vermeer’s paintings have is sublime.  Such quiet and still scenes are rendered into beautiful depictions of everyday life.  In The Milkmaid, for instance, the room the scene takes place in is very plain, as is the woman, the earthenware vessels, and the clothing.  And yet there is such a sense of peace, of airiness, even of loneliness as this woman goes about her chore alone and in silence.  And the objects in the room look so real, you feel like you can almost taste the milk, and feel the dry crust of the bread.  The end result is more than a sum of its parts, and the beauty of the painting when you take a few moments to appreciate it is incredible.  The beauty of the simple.  Vermeer was a master taking these little, mundane moments and turning them into Epiphanies of the Everyday.

I can’t help thinking about the analogy of how God works in our daily lives.  Although I believe miracles can and do happen, the beauty and love of God is often much more subtle.  The kindness of a stranger, the perfect sunset over our AO as we enjoy a Board meeting, the phone call or text from a friend during a time of loneliness or hardship.

We’re often so busy that we’re oblivious to the little moments, the small windows of our Heavenly Father’s beauty and kindness and love that is hiding in plain sight.  Take a moment this week to pause and appreciate an Everyday Epiphany that our Lord and Father provides for us.  Just take a moment, breathe, and be grateful.  And even better, take the opportunity to BE that Epiphany for someone else.  Perform a random act of kindness to a stranger, reach out to a friend, family member, or F3 brother that you haven’t heard from in a while, share your gift of music, humor, or good nature with someone who may not be expecting it.

MOLESKIN:

ANNOUNCEMENTS:
Sign up for the Volunteer work day at Asylum a week from this Saturday, 9 am – ??.  Send Me shirts still on sale!

Practices Makes Progress

Asylum PM Q

  • 3.9.3
  • 5:45pm – 6:30pm
  • Meeting up top 
  • Steam on Q

[ The Scene ] 

  • March/September Metric Workout Prep workout (11 Xs)

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

[ Warm o Rama ] 

  • SSH: 25×4
  • Imperial Walker: 10×4
  • Apollo Slowno (Apollo Ono, but slow): 10×4
  • Zombies: 10×4
  • Moroccan Night Clubs (hands out and switch palms up and down): 10×4

[ The Thang ] 

Only doing the 11 Xs in the metric workout (all with your CMU, ruck plate, etc)

  • Overhead press 
  • Goblet squats 
  • Bent over rows 
  • BBS
  • Curls 
  • Lunges 
  • Derkins
  • LBCs
  • Tricep extensions 
  • Deadlifts 
  • Thrusters 

Locations (Bring CMUs, etc)

(1) Rock Pile at the top of Pickett’s Charge 

1st 5 Xs

  • Overhead press 
  • Goblet squat 
  • Bent over rows 
  • BBS
  • Curls 
  • 25s (1 count)
  • Execute 25 reps of the X
  • Run to the neighboring rock pile with your CMU/rock, etc
  • Do the same X – 25 reps 
  • Rinse and repeat this process for all 5 Xs

Mosey to location #2 

(2) Wall below the Coliseum 

2nd 5 Xs 

  • Lunges 
  • Derkins 
  • LBCs
  • Tricep extensions 
  • Deadlifts 
  • 25s (1 count)
  • Execute 25 reps of the X
  • Take a lap (no CMU/rock/etc)
  • Rinse and repeat for all 5 Xs

Mosey back to the AO for thrusters + Mary

[ Mary – FP ] 

  • 10 CMU thrusters
  • Core 4 
    • LBC: 10×4
    • American Hammer: 10×4
    • In + Outs: 10×4
    • Alabama Hello Dollys: 10×4

[ COT ]

  • # off – 15
  • Name o Rama 
  • FNGs – 0
  • Word

“Practice makes progress, not perfection.”

“The comeback is always stronger and more redemptive than the setback.”

I think these two things tie in very well to this metric workouts that we are completing together this year. If you come out here wanting to crush it and have a perfect workout every single time you’ll be disappointed. If you come out here and want to get 1% better and engage in progressive, incremental growth, your ROI will increase tenfold. 

Drum Major 52nd Birthday Workout

THE SCENE: Gloomy, but rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 rockettes

10 baby arm circles each way

Little bit of this and that

THA-THANG:

Mosey long route to top of the dragon (stop at Haslam rock area and do some rocky balboas)

Skip 66 – skipping to each light

Exercise is the plank jack

 

Doras at Parking lot by Good Restrooms (If heavy rain do this in Pavilion)

Battle buddy up

One man karaoke one way to hallway point, turn around karaoke rest of way to end and then run back, other does:

52 flutter kicks (each leg is 1)

52 Bobby Hurleys

52 Major Merkins

52 Peter Parkers (each leg is one)

52 Imperial Squat Walkers (each leg is one)

52 Big Boys

Help other teams finish after you finish

**Rinse and repeat with other Battle Buddy starting this time. Runner do high knees to halfway and then butt kickers to end before running back on this round.

 

 

Choose Your Own Adventure – Stay Dry or Get Wet – HIMs Choice run back up to AO

 

Added challenge is you must do 52 hand release merkins along the way to the flag

MARY:
Finished in time
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:

Grace meaning – undeserved favor

For Christians it is the belief that God bestows this undeserved favor on us all and that we all are meant to do the same for our fellow man.

 

“Grace is the very opposite of merit… Grace is not only undeserved favor, but it is favor, shown to the one who has deserved the very opposite.” – Harry Ironside

 

This belief does not need to be restricted to Christians, and I believe our world could use a lot more of this. Think of times you could offer more grace, maybe while driving, dealing with your kids, or at work and put it to practice more often in your life.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Updates on upcoming F3 events and service opps

Facing Your Fears

THE SCENE: Gorgeous! Mild (almost warm) 78 degrees, outstanding sunset
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-25 Side Straddle Hops (4-ct), in cadence

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

– 10 Imperial Walkers (4-ct), in Cadence

– 10 LBACs backwards and forwards (4-ct)  (in cadence)

-10 plank jacks (4-ct)  (in cadence)

  • Misc. stretching

THA-THANG:

MOSEY to bottom of Pickett’s Charge:

  • 5/10/15s up 3 of the small hills
    • PARTNER 1 moseys up to the top of the hill, does 5x of both exercises, then hands off to PARTNER 2, who is slow moseying in the bullpen (flat part). R&R with 10x, then 15x. If you finish early, start over until 6 is done.
      • ROUND 1: MERKINS AND PLANK JACKS (2-ct) /BEAR CRAWL
      • ROUND 2: BBS AND AMERICAN HAMMERS (2-ct) / BERNIE
      • ROUND 3: SSH AND IRON MIKES (both 2-ct) / RUN

MOSEY to Small Parking Lot next to Coliseum:

  • 25’s:
    • Run around loop. At bottom and midpoint do 5/20, 10/15, 15/10, 20/5 reps of:
      • Shoulder taps (2-ct) / Flutter Kicks (2 ct)

MOSEY to Haslem’s rock, 20 American Hammers (4-ct, IC)

MOSEY To AO

MARY:
We did a Welsh Dragon contest to see who could go farthest without stopping.  Of course it was Doubtfire…
COUNT-OFF & NAME-O-RAMA
21!
CIRCLE OF TRUST/BOM:

Today I want to talk a little bit about the pilot Neal V. Loving. 

  • Loving was born in 1916
  • Was passionate about being a military pilot from a young age but had to switch his focus to aeronautical engineering upon discovering that the Army Air Corps did not accept Black aviators (the US AIR FORCE wasn’t established until 1947- TRIVIA QUESTION!).
  • He helped found an all-black squadron of the Civil Air Patrol, a volunteer training program for young pilots. This led to a horrific crash while flying for the patrol and left him a double amputee. When the doctors removed his second leg, they estimated a 50-50 chance of survival. He did survive, and was fit for protheses.  He recalled being asked by the prosthesis fitter what size shoe he would like to have with his new legs.  What a question!

 He was made an offer to visit a local municipal airport.  He was hesitant, but ultimately agreed, and when he got there he felt his passion for flying returning, and was given the opportunity to climb into the cockpit again.  While on his first flight back, as he says, “I entered a 180-degree turn followed by a stall entry and spin, the same sequence of events that led to my accident. The ground rushed toward me, spinning in a familiar blur of green and brown. I recovered quickly and returned to level flight. My co-pilot leaned forward and patted me on the back. I smiled in return, happy in the realization that the fears or emotional scars that might destroy my love of flying had not materialized.”

 

After returning to the cockpit, Loving continued his love of aviation by:

– launching his own flight school

– building experimental rading planes. One of Loving’s airplane designs is on display at Smithsonian’s National Air and Space Museum.

– Earning a degree in aeronautical engineering  

– Conducting research for the Air Force, retiring in 1982 and

– publishing his memoir in 1994. He died in 1998 at age 83.

 What fears do you have that are keeping you from pursuing your goals?

MOLESKIN:
Perfect weather, and a big welcome to FNG Z-Bone!
ANNOUNCEMENTS:
Saturday AM triple Q this Saturday!

Groundhog Day

THE SCENE: Cool and moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Side Straddle Hops

10 SSH

10 SSH

10 SSH

10 SSH

10 SSH

THA-THANG:

Mosey to Coliseum

Groundhog Day!

Coliseum

Base – 10 merkins – 20 Bobby Hurleys

1st Q – 30 Rocky Balboas – 40 Flutter kicks

2nd Q – 50 LBCs

Run last half back to base – rinse and repeat – rinse and repeat – rinse and repeat – etc.

MARY:
Back at time
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:

How to form repeatable good habits

  • Identify your triggers
    • Know what triggers your good habits and bad and set yourself up to repeat the good ones and knock out the bad
    • Examples of both – good – F3 may be triggered by wanting to hang with and being dependent on friends, a bad could be always snagging a sweet treat when you get coffee you told yourself you would not get
  • Create a plan
    • Focus on small goals at first and don’t beat yourself up when you fail, failures will happen recognize it happened a vow to be better
  • Focus on adding good things instead of taking away bad.
    • If you want to eat better instead of focusing on not eating ice cream every night, instead focus on eating fruit and vegetables more during the day. Focus on ones you like and want to eat.
  • Think positive
    • Stay positive and be aware how negative self-talk can influence your thoughts feelings and behaviors
  • Commit to yourself
    • Set goals and don’t lose sight of them
    • 5 Motivational techniques for Self-Motivation
      1. Get out of comfort zone
      2. Don’t be afraid to make mistakes
      3. Finish what you start
      4. Educate yourself
      5. Believe in yourself and don’t give up
    • Celebrate small wins
      • Will help you stay motivated. check off your list, psychological advantage. Will trigger chemicals in brain that give you a sense of achievement. Maybe even buy something as a prize to yourself.
    • Evaluate and Assess
      • Check in periodically to evaluate where you are succeeding and where you aren’t. It will help you figure out why you may be held back. Don’t be afraid to shelf things not working and just revisit later when you may be ready.

MOLESKIN:
A new appreciation for the song “I got You Babe” by Sonny and Cher was gained by all in attendance
ANNOUNCEMENTS:
Q 101 (don’t do what I just did) is coming up this Sat, VQ is also approaching later in February. Get signed up now if interested!