F3 Knoxville

Tag: Lillydipper

Tossin’ the frisbee and keeping our heads up

THE SCENE: Beatiful afternoon, in the 60s
F3 WELCOME & DISCLAIMER

Standard disclaimer with no FNGs
WARM-O-RAMA:

SSH IC – 25
Windmills – 9 IC
Baby Arm Circle – thumps up – 9 4ct IC
Baby Arm Circle – thumps down  – 9 4ct IC
Cherry Pickers – 4ct IC – 9
Grady Corns – IC 20
5 Merkins OYO

THA-THANG:

Mosey to Rock Pile
Divide into 2 teams, Team one throws frisbee as close tocone as possible – if not within ~ 6 feet, run to cone and do 4 burpees.  No burpees if close to cone. The other team does squats while waiting. Team 2 gives it a try
Grab a rock- 25 Curls, 25 press, 25 rows R and Repeat
Mosey to Near Everest
Repeat frisbee challenge.  Double and triple burpee challenges given and accepted. (Team 1 lost both challenges)
Mosey to base of everest: 3 sets of exercise, Merkins, Hello Dolly, Plank Jacks.  With each set, do exercise 5 Ct, run to stump, run back, do 10 CT, run to stump, 25 CT, run to stump.  Go to next exercise
Throw frisbee up everest, alternating running and walking to the frisbee after each throw
Mosey to front of Admin bldg.  3 sets of exercise, star jump, Imp Walkers, Hand release Merkins, 5 at top, run 1/4 around loop, 10 reps, run to halfway piont, 15 reps, run back to admin, go to next exercise.  Team 1 goes CCW, Team 2 goes CW
Mosey back to AO
5 Merkins OYO

MARY:
none
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Keep you head up. Keep you head up physically and mentally. Keep your head out of  your phone when walking – look around. Many people are injured just walking while looking at their phone, sometimes walking in front of traffic. Keep you head up while driving. Distracted driving has killed over 3200 people in the US in 2021. Set a good example for your children. 5 seconds texting at 55 mph is the equivelent of eyes off road for one football field length.  I onces rear ended (lightly) someone while looking at my phone (turned out to be an off duty cop). Mentally keep your head up. We’re going to make mistakes, its a part of learning. Keep your head up when you fail, learn from it and move on. You are not learning if you are not making mistakes. Do not get to a point where you are afraid to take on risks and get out of your comfort zone, you will not grow.  A true HIM is constantly learning and getting out of his comfort zone.

MOLESKIN:
Pray for the students taking the T-caps, for Swimmies’ mom and for Pusher’s son
ANNOUNCEMENTS:
Friday lunch at CAVA, May 29 HHOCR

Talk Less, Smile More

THE SCENE: Started off a bit misty, but turned out to be cloudy and downright pleasant, around 65 degrees
F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community.  I’m Pele and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:

– Motivators (5-ct, descending)

– 10 Windmills (4-ct), in cadence

– Michael Phelps

– 10 Tempo Seal Claps (4-ct), in Cadence

– 10 Tempo Overhead Claps (4-ct), in Cadence

-10 Steve Earle’s (4-ct), in Cadence

– OYO leg stretching

THA-THANG:

MOSEY to Small parking lot south of Colosseum.

  • Do each group of exercises, running a loop after each group is completed, for a total of 5 times around the lot. Can be done in any order.  Exercise groups are:
  1. AB BLASTER:
    • 20x: LBCs, BBSs, American Hammers (2-ct), Dead Bugs (2-ct)
  2. ARM BLASTER:
    • 20x: Merkins, Carolina Dry Docks, Bottle Openers (2-ct), Shoulder Taps (2-ct)
  3. LEG BLASTER:
    • 20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
  4. CARDIO BLASTER:
    • 20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks
  5. STRETCH BLASTER:
    • 10 x: Cherry Pickers (4-ct), Windmills (4-ct), Grady Corns (4-ct)

Mosey to Road by Roundabout.

  • 5 sets of 30 seconds, AMRAP, 10 second break, BERNIE up to Curb at end of each set:
    • PLANK JACKS, LUNGES

MOSEY to roadway leading up to AO.

  • PARTNER PYRAMIDS! Partner up with like speed. Start ½ way between flag and tree. One partner runs towards flag, other partner runs towards stop sign or tree and back.   Meet at center point and   do the following exercises in REPS of 15.  Then switch directions.
    • LAP 1 Patty-cake Planks (2-ct)
    • LAP 2 Patty-cake Planks, LBCs
    • LAP 3 Patty-cake Planks, LBCs, Mtn Climbers (2-ct)
    • LAP 4 Patty-cake Planks, LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
    • LAP 7 Bobby Hurleys

(we got about 1/2 way through this before running out of time.)
MARY:
Nope
COUNT-OFF & NAME-O-RAMA
7 sweaty dudes
CIRCLE OF TRUST/BOM:

Early in the musical HAMILTON, Alexander Hamilton introduces himself to his hero (and future killer), Aaron Burr.  He’s nervous, trying to make a good impression, etc. is kind of hyper, talking passionately, and he’s sort of running off at the mouth a bit.  Aaron Burr stops him and gives him some advice.  “TALK LESS.  SMILE MORE.  DON’T TELL THEM WHAT YOU’RE AGAINST OR WHAT YOU’RE FOR.”

I constantly go back and forth with this concept in my head.  I’ve heard athletes, politicians, movie stars, all sorts of public figures say some version of “I’m going to speak my mind and I don’t give a BLEEP what you think about it.” And they get applauded for it.  Yeah, you go girl.  That’s right, tell them what you think and don’t let anybody tell you you’re wrong.

Well, the knife cuts both ways sometimes.  I was recently in a pretty intense discussion about some deep topics with a friend of mine. I was pretty dang sure that I was on the right side of the argument.  I was dropping knowledge bombs left and right.  Boom. There’s another one, Boom!  Big one coming, BOOM!  Shock and Awe kind of stuff.  And became more and more frustrated and angry that my friend wasn’t agreeing with me or seeing things the same way.  Afterwards, it really bothered me NOT that he didn’t agree with me so much, but that I had been so hard on my friend for not agreeing in the World According to Pele.  I went back to him and apologized, and those lyrics from Hamilton ran through my head.  Talk less. Smile more. Hmmm… maybe I should do that.

This probably isn’t a news flash to you, but people aren’t always going to agree with you.  And when that happens (not if, but when), don’t be like me, and don’t let your emotions get the best of you.  Give THEM an opportunity to explain what their point of view is and be patient, don’t interrupt them at every step pointing out what you think are the flaws of their argument.  TALK LESS.  And at the end of it, even if you never reach an agreement, shake their hand and say you respect their position.  SMILE MORE.  Like the Avett Brothers song says, No Hard Feelings.  Love Thy Neighbor (even when they’re wrong, hee hee).  Friendships are worth more than a fight about who’s right and who’s wrong.

MOLESKIN:
Prayers for various PAX, their families and friends
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Get Rid of It

THE SCENE: Beautiful day, temp in 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 30 Second Squat, 15 Iron Mikes, 30 Second Plank, 10 Rockettes, 7 Twistees, 5 Rocking Chairs, 10 Baby Arm Circles Forward and Backward.
THA-THANG:
Mosey to the parking lot on the other side of the playground.  We will Bear Crawl for 10 paces then lunge for 20 paces and alternate between that pattern to the end of the parking lot.

Mosey to the Lily Pad.  We will line up on the south curb.  We will then run to each large light post and do 10 Hello Dollies, the run to the next light post and do 10 more Hello Dollies, etc. until we reach the south curb of the parking lot.  We will Bernie Sanders back, stopping at each light to do 10 Big Boy Sit-ups.

Mosey to the perimeter trail just south of the Lily Pad Pavilion.  We will run south and then west for 10 lights. Whoever gets to the tenth light first will circle back to the six.  When reaching the six, then all men do 10 Merkins.  We will continue this pattern until we have reached the open area near the transformers.

Each man will pick a boulder from the boulder pile.  We will do the first exercise listed below with the boulders, then set them down to run to an area about fifty yards away, then run back to do the same exercise, then run to the picnic tables to do 15 bench dips.  Then run back to the boulders to do the next exercise and repeat the same running pattern.  Here are the exercises:

  • 15 Overhead Presses
  • 15 Curls
  • 15 Chest Thrusts
  • 15 Rows
  • 15 Squats with Boulder at Chest

We will mosey back to the Pavilion by running ten lights and circling back to six, then stopping to 10 Merkins.

We will return to the south curb of the Lily Pad.  There we will Sprint again to each light to do 10 Lunges then run to the next light until we get to the north curb.  On the way back we will Bernie to each light and do 10 Backwards Lunges until we reach the South Curb.

Mosey to the curb by the roadway that heads back to the AO.  We will do 20 Bench Dips.

Mosey to the Parking Lot that is south of the Playground. We will Hop for 10 paces and run for 20 paces to the end of the parking lot.

Mosey to the AO.

COUNT-OFF & NAME-O-RAMA
13 men, no FNGs.

CIRCLE OF TRUST/BOM

Get Rid of It

Have any of you ever known any hoarders?  A hoarder is someone that keeps all kinds of things that they could easily give away or throw away.  They will have piles of things that they haven’t used laying all over their house, taking up space.  I formerly had a client I saw in my therapy practice whose mother was a hoarder.  Her parent’s house had piles of junk that took up space all over the house.  The house was difficult to walk through.  My client was upset about it but became more upset when her father’s problematic lungs worsened.  The clutter in the house was only worsening his breathing issues.  My client, her husband, and siblings purchased a used trailer home.  They cleaned the entire house of the clutter and since her mother did not want anything to be thrown away, they put everything they cleaned into the trailer home that was located on the property so that their mother could “find her precious things” if she needed them.  Within a year my client’s mother was already cluttering her home with new junk.

I bring this up because we, as human beings, often clutter our minds with useless junk.  That junk can come in the form of a multitude of things such as sinful thoughts (e.g. envy, improper lust), of past regrets that we cannot let go of (e.g., some sin we committed long ago), of old harmful messages that we heard when we were younger (e.g., you are a poor student, you will never make it in life), of mental “shoulds” that leave us feeling worthless or at least below par (e.g, I should make more money, I should spend more time making my yard perfect even though I hardly have time for it), and of harmful comparisons we make between ourselves and others (e.g, I never stack up).  This garbage clutters are minds and leads to poor health, just like the physical clutter led to poor health for my client’s father AND mother.  Some of the clutter comes in the form of false myths we have about God such as “I can’t pray to God because he wouldn’t like me” or “God looks down on me.”  We have got to get rid of that trash.  Give all that clutter to God.  He is willing to be your trash man.  Do you think a loving God wants you to be weighed down by all that trash?  Do you think He wants you to be hurt by that crap?  Do you think he wants you to live in a miserable lie?  Give it up.  Ask God to take it from you.

My challenge to you this week is to think of one thing impacting you mentally that you need to throw away.  Write it down and throw it in the trash or burn in if you want to.  Ask God for help in keeping it off your mind.  God is willing to take it from you.

MOLESKIN:

Prayers for Matlock’s nephew, John, who has been having seizures.  Doctors will possibly doing surgery on brain.
ANNOUNCEMENTS:
Knoxwork, a community of people of different worship communities involved together to help the City of Knoxville are having an annual meeting at the Knoxville Coliseum this Tuesday at 7 pm.  All are invited.

Accepted As We Are

THE SCENE: Sunny, temperature about 80 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Burpees, 10 Twisties, 7 Cherry Pickers, 7 Windmills, 6 Pterodactyls forward, 6 Pterodactyls backward, Michael Phelps.
THA-THANG:
Mosey to Stop Sign at Northeastern Corner of the Admin Bldg.  We will stop to do 20 Rocky Balboas.

Mosey on perimeter trail toward the entrance gate at Lyons Bend then on the trail heading east.  There will be a cone out in the field nearby. We will split into teams of two for Doras.  While one partner runs up to the tree stump at the top of the hill and back, the other partner does exercises.  Then partners switch off. Here is the exercises that each team of two partners will do:

  • 100 Squat Jumps
  • 100 Carolina Dry Docks
  • 100 Hello Dollies
  • 100 Iron Mikes (both legs = 1)
  • 100 Diamond Merkins
  • 200 Baby Crunches

Mosey back up the hill and past the stump to the roadway. Then mosey to the Stop Sign at the Northeastern Corner of the Admin Bldg.  We will run on the shaded trail to sidewalk that loops in front of the Admin Bldg.  Then head east to the parking lot area.  Then run on roadway back to the Stop Sign at the Northeastern Corner of the Admin Bldg.  There will be five cones set up along the way.  Each time we run the route we will do different exercises at the cones:

  • First run:  10 squats at each cone.
  • Second Run: 10 Flutter kicks (4 ct) at each cone.
  • Third run:  10 Lunges, 5 each leg, at each cone.
  • Fourth run:  10 Bobby Hurleys at each cone.

From the Stop Sign at the Northeastern Corner of the Admin Bldg. will will race back to AO.

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

I hope that F3 will always be an organization where brothers feel welcomed by all brothers . . . where a man is not judged by the job he has, by the car he drives, by how fast he runs, or how fancy the shoes on his feet look.  I think the message of F3 should be, “my man, we accept you as you are.  That doesn’t mean that we won’t mold you into a better man . . . but it means that you can be you.”

One of my F3 brothers was recently talking about coworkers at his job. These guys make good money.  But the narcissistic, self-centered attitude of some of these coworkers, the selfish boasting, and the failure to help one’s fellow man sometimes make my friend feel sick.  My friend strives on at his job but he certainly doesn’t appreciate the attitude of some of his coworkers.

I formerly worked as a jury and trial consultant for a consulting firm that was hired by law firms on pretty major cases.  I highly respected many of the attorneys I worked for.  But, there were some attorneys I definitely did not respect.  I remember a mock trial that my consulting firm conducted in Jackson, Mississippi.  Some of the attorneys on the case and I arrived at the same time at the airport in Jackson and hailed a taxi together to ride to the hotel we were staying at.  I recall the smirks, comments and laughter about the taxi driver after we were dropped off.  The attorneys made fun of his accent and his seemingly backward ways while they also made negative inferences regarding the common state of the city.  I remember thinking during that stay in Jackson that I would be much more likely to enjoy eating dinner with that taxi driver than with those conceited attorneys.  I wondered what dreams that taxi driver had, what friendships, what his family was like, how hard he might be working to make sure dinner was on the table.  He certainly seemed friendlier than the attorneys and was probably much more real.  My bet was that his “seemingly backward ways” had much more depth and poignancy than the shallow sightedness of the out-of-town observers.

God, let me be surrounded by people who can be real with one another, who will appreciate one another for who they are and bring out the best in their fellow humans.  God, help F3 Knoxville to continue to be that type of band of men.

MOLESKIN:
Prayers for daughter of Glamper as she is currently ill.  Prayers for Abacus’ son who is struggling with some issues and for his daughter as she prepares to graduate from high school.  Prayer for the wonderful way our F3 brothers pull together to help each other across the finish line.
ANNOUNCEMENTS:
On Tuesday of next week, Justice Knox has their annual Nehemiah Action event at the Civic Auditorium.  A coalition of faith communities will meet and work to make Knoxville a better place to live for everyone.  All are invited.  We will be preparing the Asylum PM made obstacles for Hardship Hill on May 20. This will be the weekend before Hardship Hill.  Sparkler will be in charge and we can use everyone’s help.

April Metric Q – Asylum PM

Asylum PM Q — April Metric Workout

5:45pm – 6:30pm

  • Pre-ruck at 5pm

[ The Scene ] 

  • 72
  • Sunny 

[ 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 ] 

  • OYO as the April Metric Workout is introduced 

[ The Thang ] 

Scene

  • 4 evenly spaced cones or lines ~10 yards/30 feet apart

The Workout

Part 1: RUN

  • 10 minute timer
  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.

— 1 minute rest —

Part 2: AMRAP

  • 3×2 minutes timer
  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
    • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
    • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)

— 3 MINUTES REST AND RECORD 1st ROUND # OF REPS —

— Now…REPEAT the full routine – starting over with your rep count —

— Submit four scores —

  • Round 1 run reps
  • Round 1 AMRAP reps
  • Round 2 run reps
  • Round 2 AMRAP reps

— Enter your times and reps on the Google form (link in the 1st F channel) —
— Total time to complete: 45 minutes (the full time: 5:45pm – 6:30pm)

  • 5 minutes of instruction/intro
  • 40 minutes to complete the workout

[ Mary ] 

OYO stretching

[ COT ]

  • # off – 14
  • Name o Rama 
  • FNGs
  • Word

Spoiler in Slack: You drown not by falling into the river, but by staying submerged in it. — Paulo Coelho

  • Heard this in the movie Extraction on Netflix

An F3 mantra we use a lot: No man left behind, but no man left the same.

I’ve been submerged before — I’m willing to bet many of us have felt that same way before. 

The reality is this – at some point in time, we’re all going to “fall in the river.” It’s just part of life. We all have stuff that is in our lives. But God has more for you. 

It’s okay to fall into the river, but it’s not okay to stay submerged in it. 

And if we believe that God has more for us than our current circumstance in life, we should believe this about others as well, which brings me to “No man left behind, no man left the same.” That if we believe God has more for them – we must truly live out not leaving a man behind, and refusing to leave men in the condition in which we first found them. Or, the condition they are in when they show up to F3. 

This is what Jesus did – he didn’t want to leave anyone behind, and refused to leave someone in the same condition he found them in. Just look at all of his miracles in the gospels. And even in his final moments of life, when he finds one of the other criminals on a cross next to him, who rightfully should be there by the way, he refuses to leave him in the same condition.