F3 Knoxville

Tag: Lillydipper

When Does Your Name Come Up

THE SCENE: Cloudy with a chance of character building
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, cherry pickers, rockettes, this and thats, twisties, and more SSH
THA-THANG:
Insert information about the workout.

  • Paula Aboul with imperial walkers
  • Ring of Fire merkins and squats
  • Joe Louis / Iron Mikes / Rocky Balboas
  • Obamas and Bernies
  • Lt Dans
  • William Wallace (relay style)
  • Bill Murray
  • Jerry Rice

COUNT-OFF & NAME-O-RAMA
18
CIRCLE OF TRUST/BOM:
My wife was selected by KCS to go back to grad school (again!) for more education on literacy.  She’s in her final course, which focuses on mentoring other teachers to become more proficient and effective reading teachers.  Her school had more than one teacher selected for the program, which brings this story to life.  As the professor was describing their final project, and the type of person to look for for this project, she turned to her colleagues, and they all simultaneously said, “Ms. Cooper”.

Then I asked myself the question, “When there is a topic of conversation, when does the room simultaneously say, “David”?  What characteristics and behaviors do I demonstrate that people will immediately associate with me?  I challenge you to consider this question for yourself.  When does your name come up in conversation?

Do the Next Right Thing

THE SCENE: 20 something degrees with a glorious breeze coming off the river to cool the sweltering heat.

F3 WELCOME & DISCLAIMER: Faithfully delivered.

WARM-O-RAMA:

  • SSH x15
  • Knox Cherry Pickers x6
  • Willy Mays Hayes x6
  • Tempo Merk x9 (just go with it)
  • Tempo Sq. X9
  • Tennessee Ricking Chair x9
  • Shoulder Burn
    • Little Baby Arm Circles
    • RLBAC
    • Seal Claps
    • OH Claps
    • Moroccan Night Clubs
    • Hallelujahs
    • Chatty Cherry Pickers
  • SSH x15

THA-THANG:

Kraken. Pax evenly divide to each station. Complete 20 reps of the exercise then run a full lap around the course to the next station. Rinse and repeat. Try to catch the guy in front of you. Stations were as follows:

  1. Bobby Hurleys
  2. BBS
  3. HR Merkins
  4. Iron Mike/Bonnie Blair (jumping lunge)
  5. Flutter Kicks
  6. Shoulder Taps
  7. Apollo Onos
  8. American Hammers
  9. Squats

MARY:

Sadly, no time for Mary.

CIRCLE OF TRUST/BOM:

Yesterday, YHC hiked Le Conte with some brothers from The Project. It’s easy to get overhwhelmed with the distance when you look at the whole distance.

Just as in life, it’s easy to get overwhelmed. We experience decision fatigue after a long day of work and it’s time to decide what to do for dinner. We also get overwhelmed and can’t make decisions when we can only see the big picture. We often ask, “How am I going to get there?” It also happens when we can’t see the big picture at all. “What should I be doing?”

Often we freeze and are afraid to make the wrong decision. Teddy Roosevelt once said, “The best decision is the RIGHT thing. The next best decision is the WRONG thing. The worst decision is NOTHING.”

In Acts 9, Saul encounters the Lord on the road to Damascus. Instead of telling him he would become an apostle he’s told to go into the town and await instructions; the next step. Often after Jesus healed a person they were only given the next right thing to do. “Show yourself to the priests.” “Take up your mat.” “Go home.”

God seems to be more interested in us taking the NEXT RIGHT STEPS rather than making GIANT LEAPS.

DO THE NEXT RIGHT THING.

1. Doing the next right thing develops FAITH.
We can see the spiritual path better in the step-by-step approach.
2. Doing the next right thing develops FAITHFULNESS.
Showing up each day and doing the right things shows that we are dependable.
3. Doing the next right thing develops CHARACTER. As we get the small things, able to handle the big things.

Instead of getting overwhelmed about decisions in life, do the next right thing.

MOLESKIN:

  • A Go30 patch was presented to Piston for completing the challenge.
  • We had 5 men complete the MABA. Patches were presented.
    • Feeny (3150 burpees)
    • Cheeburger (3100 burpees)
    • Iron Chef (3130 burpees)
    • Piston (3125 burpees)
    • Cardinal (72,667 burpees completed by men around the F3 Nation)
  • Special thank you to Lilydipper for coming out to lead a debrief session at coffeteria.
  • Discussed AED for the Fort.

ANNOUNCEMENTS:

  • VQ Week will be February 13-18. Runaway Bride on Monday and Ridealong on Wednesday. Saturday is available or covered by Wingman.
  • Feb 22 will be our fitness assessment (you vs you!) proctored by Bobbitt.

 

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!

What the Hard Times Reveal

THE SCENE: Perfectness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

  • Pyramid Dora 42 each
    • Merkins
    • Carolina Dry Docks
    • Grady Corns
    • Kettle Bell Swings
    • Lunges (1 ct)
    • Calf Raises
    • Ankle Taps
    • LBCs
    • Hello Dollys (1ct)
    • Crab Kick Outs
  • Pyramid Dora 42 each
    •  Good mornings
    • OH press
    • Bench Press
    • Rows
    • Curls
    • Squats
    • Big Boys
  • Pyramid Dora 42 each
    • Frog Squats
    • Twisting Gas Pumps
    • Rocky Balboas
    • Flutter Kicks (1 ct)
    • SSH

COUNT-OFF & NAME-O-RAMA
18

CIRCLE OF TRUST/BOM:

I recently went through an experience with an old friend.  We grew up together, were room mates in college for years, and then live drifted us apart nearly 20 years ago.  So much so that I ran into his “wife” in the grocery store, asked how he was, and found out they got divorced.  A few months ago, his mother had a major medical issue.  He called me needing help, and like we’d never grown apart, I reacted, stepped in, helped get some stuff local handled so could get on the road to be with his mom.

The situation reminded me of a song called “Daylight” by Shinedown.  There’s a line in that song that says, “It’s amazing what the hard times can reveal.  Like who shows up, who walks away, and who’s for real.”  It’s easy to show up when times are good.  So, I challenge everyone to think about their life and to think about the people and situations where you will show up, and when you’re going to walk away.

 

Get in the Wheelbarrow

THE SCENE: Cool and breezy, around 40 degrees moderate cloud coverage
F3 WELCOME & DISCLAIMER

Check, if you could hear it over the mumblechatter, which picked up significantly when Brick and Steam decided to go bare chested.  Glass cutters club!
WARM-O-RAMA:

-10 SSH (20x, (4-ct), in cadence) RUN 2 CIRCLE LAPS (TO THE LEFT) R&R 10 SSH RUN 2 CIRCLE LAPS TO THE RIGHT

– 10 STEVE EARLES (4-ct), in cadence

– 10 Rockettes, (4-ct), in cadence

-LBCS Forward/backward  (4-ct), in cadence

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

THA-THANG:

  • Mosey to Serpentine Sidewalk north of the AO.
    • “2-4-6-8 WHO DO WE APPRECIATE” Run down sidewalk, suicide style, stopping at EVEN # lights to do the following exercises:
      • 2 lights: 4 MERKINS/ 4 lights: 8 merkins/ 6 lights 12 merkins/ 8 lights, 16 merkins. ON LAST REP SWEEP FOWARD
      • Rinse and repeat with SQUATS
      • Rinse and repeat with BBS (2-ct)
    • Mosey east on path to intersection, stop to do 20 Imperial Walkers
    • Mosey to base of Cardiac
      • 5s from base to first curve, starting with 1 OFFSET RIGHT MERKIN, run up and do 4 OFFSET LEFT MERKINS 1 JUMP SQUAT
      • Fellowship Mosey to second curve
      • 5s from Second curve to Benches, Starting with 1 FROGGY JUMP, run up and do 4 SMURF JACKS.
    • Mosey to AO

 

MARY:
I wanted to give Mary her due, since we’ve been ignoring this fair lady for awhile, so we had a good 5-6 minutes of Mary…

  • MURDER PLANKS
    • Plank position, knee to opposite elbow x 10
    • Reverse, x10
    • Hold Elbow Plank x10 seconds
    • R&R until time called
  • Captain Thors
    • 1 BBS/1 4-ct American Hammer
    • 2/8
    • 3/12
    • 4/16

Stretching with Pele
COUNT-OFF & NAME-O-RAMA
14 Hims and 1 2.0, Cheetah Boy
CIRCLE OF TRUST/BOM:

THE TIGHTROPE WALKER

There’s a story I read recently about a tight rope walker in Europe who was very talented, could do all sorts of tricks.  One of these tricks was to walk on tightrope while pushing a wheel barrow.  A Big Time Promoter over here in the States heard about him, and invited him over to North America to walk over Niagara falls for a lot of money. A LOT of money.  But the Promoter wanted to make sure the guy really was all that and a bag of chips, so he asked him to come over for a demonstration.  The tightrope walker was a bit insulted that his talent was being questioned, but he flew over, they went to Niagara Falls, he walked back and forth over the falls, without the wheelbarrow, and then he did it with the wheelbarrow.

When he was finished, he returned to the Promoter and said, “There!  Now do you believe I can do it”?

The Promoter said, “Yes, I’m sorry I doubted you, I believe you can do it.”

“No No” said the tightrope walker, “I want to REALLY make sure you believe in my abilities! After all, I don’t want you to have any doubts”.

“Of Course I believe you! I just saw you do it!  Yes, yes, I believe you!”

The Tightrope walker said with an evil grin…  “If you really believe I can do it… Then get in the wheelbarrow.”

Living in Faith requires us to get in that wheelbarrow and have trust and faith. Must give control up to God.  It can be a little bit scary.  When I was about 10 I went on the American Eagle roller coaster at Great America in Gurnee, Illinois for the first time.  Wooden roller coaster that held several records when it was built in the 80s, including longest drop and fastest speed.  Here are some stats on that sucker:

  • built with approximately 1,360,000 feet (410,000 m) of lumber,
  • 129,720 bolts,
  • 30,600 pounds (13,900 kg) of nails (How many of those have come loose over the years?)
  • 55 degree max invert angle (Think of that!)

Rickety, wheels squealing on the rails, lots of motion.  I was petrified.  But you have to believe that the safety measures are in place and that you’ll be ok.  But you don’t really KNOW it until you take that ride.  There are ups and downs, twists and turns on your faith journey.  But in the end, you’ll be exhilarated, like that 10 year kid on a rollercoaster.

MOLESKIN:

ANNOUNCEMENTS:
Get your dogtag order in!  Looking for new F3 Knoxville F1 and F3 leaders.  Hot Toddy Q this Saturday!