F3 Knoxville

Tag: LuLu

SteamRolled

[ The Scene ]

– Hot, sunny, minimal clouds or cloud coverage

[ Welcome/Disclaimer ]

1 – Welcome to F3: Fitness, Fellowship, Faith

    • Name is Steam and I’m pumped to be your Q tonight

2 – Couple of things before we begin

    • I am not a professional
    • You are here on your own volition
    • If you need to modify anything we do this evening feel free to do so but push yourself and the men around you!

3 – FNGs? — No

Theme of the day: “The man who moves a mountain begins by carrying away small stones”

Whatever got you to this point today, whatever your experience was at work, in your spheres of influence, your relationships, your family, let that pass. You’re here now. Lock in with me for the next 45 and everything that you’ve walked through today fade away.

[ Warm o Rama ]

  • This will be a true warm O (circle) Rama
  • SSH: 20×4 IC
    • Run down to the R tree = 1 burpee
    • Run back
  • Baby Arm Circle: 10×4 F + 10×4 B IC
    • Run down to the L tree = 1 burpee
    • Run back
  • Imperial Walker: 10×4 IC
    • Run down to the R tree = 2 burpees
    • Run back
  • Cherry-Pickers: 10×4 IC
  • Windmill: 10×4 IC
    • Run down to the L tree = 2 burpees
    • Run back
  • SSH: 24×4 IC

[ The Thang ]

(Mosey down to The Bowl)

(1) 90 Degree Pyramid of Strength

POCs: Point – Sign on the other side of the street // Top Corners – 2 benches

  • Point: 10 SSH (1 count)
  • Top Corners: 10 Dips/10 Incline Merkins (1 count)
  • R+R 2x for a total of 90 reps
  • All end up back at the sign
  • Done? Pickup the 6

-10 count-

(Mosey to the next shaded tree — curb)

  • Rocky Balboas: 15×4 IC
    • Back peddle across the street
  • 15 down/up squats
  • Walk up to the curb — Rocky Balboas: 10×4 IC
    • Back peddle across the street
  • 10 down/up squats
  • Walk up to the curb — Rocky Balboas: 5×4 IC
    • Back peddle across the street
  • 5 down/up squats

(Mosey to below the coliseum rock pile)

(2) Rock It

  • grab a rock
  • 1: mosey to 2nd rock pile with it overhead
  • Execute 10 curls on a 4 count IC + drop
  • 2: Get another rock from rock pile 2 + walk back to rock pile 1 bear hug style
  • Execute 10×4 chest presses IC + drop

-10 count-

(Mosey over to Haslam Rock)

  • Wagon wheel if necessary 
  • end up at sidewalk across the street in the middle of tree coverage

-10 count-

(3) Lunge Plunge

  • Lunge to the tree (pine on ground)
  • 10 squats (1 count)
  • Side shuffle back
  • R&R 1x — shuffle with opposite leading foot coming back

(Battle buddy up)

(4) FP

  • BTTW to the bat cave (get flag on the way

[ Mary ]

  • Core 4
    • American Hammers: 10×4 IC
    • Flutter Kicks: 10×4 IC
    • LLBCs: 10×4 IC
    • Cockroaches: 10×4 IC
  • Stretching With Steam
    • breathing stretches (lower body/back/neck/shoulders)
    • flexibility stretches (core/chest/legs)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

 Discernment + Humility

If we have no desire to be discerning, we won’t be discerning. Proverbs 2:3-6 says,

If you cry for discernment, lift your voice for understanding; if you seek her as silver and search for her as for hidden treasures; then you will discern the fear of the Lord and discover the knowledge of God. For the Lord gives wisdom; from His mouth come knowledge and understanding.

If we are driven by a yearning to be happy, healthy, affluent, prosperous, comfortable, and self-satisfied, we will never be discerning people. If our feelings determine what we believe, we cannot be discerning. If we subjugate our minds to some earthly ecclesiastical authority and blindly believe what we are told, we undermine discernment. Unless we are willing to examine all things carefully, we cannot hope to have any defense against reckless wandering faith.

The desire for discernment is a desire born out of humility. It is a humility that acknowledges our own potential for self-deception—“the heart is more deceitful than all else and is desperately sick; who can understand it” (Jeremiah 17:9). It is a humility that distrusts personal feelings and casts scorn on self-sufficiency—“on my own behalf I will not boast, except in regard to my weaknesses (2 Corinthians 12:5). It is a humility that turns to the Word of God as the final arbiter of all things—“examining the Scriptures daily to see whether these things were so” (Acts 17:11).

No one has a monopoly on truth. I certainly do not. I don’t have reliable answers within myself. My heart is as susceptible to self-deception as anyone’s. My feelings are as undependable as everyone else’s. I am not immune to Satan’s deception. That is true for all of us. Our only defense against false doctrine is to be discerning, to distrust our own emotions, to hold our own senses suspect, to examine all things, to test every truth-claim with the yardstick of Scripture, and to handle the Word of God with great care.

The desire to be discerning therefore entails a high view of Scripture linked with an enthusiasm for understanding it correctly. God requires that very attitude (2 Timothy 2:15). So the heart that truly loves Him will naturally burn with a passion for discernment.

  • As I was reading and reflecting on this article, I noticed there were guidelines for the comments on this post, and that they tied in exceptionally well to the message. In the link above you can see this. 
  • “Blog Guidelines”
    • Respectful
    • Helpful
    • Responsible
  • And as I was thinking about the message in this post and how I have failed tremendously at discernment and how I have also improved on leaning more into God’s will for my life and using discernment and wisdom from Him, these three things are great to keep in mind as we, as HIM, work on our discernment and wisdom and choices daily.
    • (1) Is it respectful?
    • (2) Is it helpful?
    • (3) Is it responsible?
  • As HIM, we have the unique opportunity to live out this. We have the unique opportunity to exemplify Christ by making sure our choices are respectful, helpful, and responsible.

 

  • Lastly, I am thankful. I have seen these traits played out in real time in you men, you High Impact Men of F3 Knoxville. As I am still young(ish) in my journey, I am incredibly grateful to you men for showing me what responsible decision making and discernment looks like. For showing me what helpful and considerate discernment looks like. For exemplifying what responsible discernment and decision making looks like. Thank you for living this out and setting the example for me.

Happy Father’s day Asylum Beatdown!

THE SCENE: 72 degrees cloudy sky!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator

Baby Arm circle

Cherry picker

calves stretching

Slow Merkins

slow tempo squat

THA-THANG:
Mosey to the lower parking lot and has 4 stations. Each station has 4 exercises. 10 repetitions each exercises.

1st station: Merkins, Dry docks, Shoulder taps and Diamond Merkins

2nd station : Squat, Lunge, Jump Squat and Hold Squat for 10 secs

3rd station: Side straddle hop, rocky balboa, High knees and 20 secs breathing exercises

4th station: all 4 count -Flutter Kicks, Hello Dolly, Box Cutters and Bigboy sit ups
3 Rounds all Stations:

then Mosey to the Dragon trail

ROUTE 66 : each light pole add 1 squat all the way to 11, And mosey back to light post 1 and start with Jump squat and mosey again back to 1.
then Rocover to the Haslam Rock and mosey to the North of the Colisium.

Doras: start with 25,50,75 and 100 reps x 2 rinse and repeat!

Merkins, Bigboy, dry docks, jump squat

Mosey to the center of the Colisium (all clear)

MARY:
In cadence Flutter kicks 25 4 count, hello Dolly 25 reps 4 count, Box cutters 15 reps and big boy 10 reps. Then mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Father’s Day and honoring our Mother too! Always exercise and push yourself even you have some aches and pain, Modify your exercises!
MOLESKIN:
My Mom’s Death Anniversary. Praying for all the people who are in pain, praying for all Cheatsheet mentioned. HAPPY FATHER’S DAY TO ALL THE FATHERS!
ANNOUNCEMENTS:

Step Up

THE SCENE: High 40s and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15th day of the month, 135th day of the year – 230 days left in 2021 to make it what you want it to be

SSH, windmills, tempo squats, little baby arm circles forward, little baby arm circles backward, some Michael Phelps, a little bit of this and a little bit of that (x2), and tempo merkins – 15 reps of each (4 count where appropriate).

Pele wanted to do some cherry pickers, but I don’t like cherry pickers so we moseyed instead.  For once, Crawdad agreed with me.

THA-THANG:

Mosey to the bottom of Everest

15 more SSHs (4 ct)

Run up Everest to the top of the Summit

15 more SSHs (4 ct)

Mosey to the Coliseum

Divide up into two teams

Welch Dragons to 10 with one team going one way and the other team going the other way – if you don’t know what a Welch Dragon is, then look it up on the F3 Exicon or ask someone who has done it, he will remember

Meet back in the center for some Hello Flutter Cutters (one 4-ct Hello Dolly, one 4-ct Flutter Kick, one 4-ct Box Cutter – together back-to-back-to-back for one rep) while waiting on the six or at least 15

Ghost-man Baseball

Using the circle of the Coliseum, Team 1 runs to first base, does 15 reps of the exercise, and returns home.  Team 2 does a core exercise of its choice for the entire time it is waiting for Team 1 to return.  Team 1 does a core exercise of its choice while Team 2 runs to first base, does 15 reps of the exercise, and then runs back.  Repeat this process for the other bases but stop at each base on the way and do the exercise there before advancing to the next base (because you have to touch the bag before advancing in baseball) but do not do the exercises at each base on the way back (but do run back the way you came).  For the home run, do not run back, stay at home to do 15 reps of those exercises and then do a core exercise of the team’s choice while the other team finishes its home-run trot.

First Base – Merkins

Second Base – Squats

Third Base – Carolina Dry Docks

Home Run – Burpees

15 SSHs (4 ct)

Mosey to Crawdad’s Yoga Studio

15 SSHs (4 ct)

Hokey Pokeys (merkins with one leg in the air) x 15 each leg

25 SSHs (4 ct)

Mosey to the base of Baby Cardiac

35 SSHs (4 ct) – total of 135 for the entire workout

All you got sprint up Baby Cardiac to the AO

MARY:
Hold a plank for one minute to time

COUNT-OFF & NAME-O-RAMA
18 HIMs

CIRCLE OF TRUST/BOM:

It’s time to step up.  Lillydipper usually picks up 2 Qs a month on average, but he has been out with a hip problem and will be out for a while.  It’s going to take all of us to fill that void.  So, it’s time to step up.  Sign up for Qs.  If you’ve not Qed in a while, then it’s time to sign up.  If you’ve never Qed before, then it’s definitely time to sign up.  It’s not hard.  Just pick an exercise you don’t like to do and do it twice as many times as you want to do it.  The PAX will support you.  The Q doesn’t have to be perfect.  It just needs to be.  And, a Q needs to be on the website calendar days in advance so that any sad clowns will know that F3 will be there for them on Saturday morning (remember, the sad clowns don’t have access to Slack).  Step up and sign up.  Do it for your brothers.  Do it for Lilly.  We can’t let this fade in his absence or fall only on a few of us.  He will undoubtedly be back, hopefully sooner rather than later, but we need to make sure that his legacy is still here waiting on him.

MOLESKIN:
Prayers against racism, for the sick and shut in, for the journeys of Cheatsheet, his daughter, and all the F3 brothers, for Lillydipper, for Jinxy, for Doubtfire, for Convoy and his family, and for all of the unspoken prayers on our hearts and minds.  Prayers for the courage in each of us to step up in F3, in our families, and in our communities.

ANNOUNCEMENTS:
June 12th – Convergence at Big Ball followed by a work day at Wesley House

July 24th – CSAUP at Dog Pound (was last year’s CSAUP not enough?)

Saturday Morning BOGO

Clear, cool, and Qless was the forecast Friday afternoon. In a perfect world, that Q would have belonged to Lilydipper, but an uncooperative hip has other ideas. Crawdad won’t stand for an open Saturday Q. He made some decisions. He placed some calls. Continue reading if you’d like the details, but the summary is that it takes two men to do what one Lily does.
WARM-O-RAMA:
We took em to 100. Tie Fighters, The Junk Science, some stretching, and 10 burpees for Snitch, who I’ve never seen come in late, ever, so he must have had some serious business to do this morning. I didn’t ask but I’m betting Cheet Sheet was similarly relieved when he arrived.
THA-THANG:
The first part of this BOGO was to discover that our Non Privately Owned Naturally Occurring Mineral Formations (NOPO-NOMIFs) were just laying there beneath the trees, as nature presumably left them. Partner AMRAPs as some stragglers caught up, curls, presses, rows, more curls. All I know is that a lot of you have way more reps in you than I do.

Catch Me If You Can w/5 burpees up baby Everest and down the Dragon. Deposit the NOPOs and begin the second part of the BOGO.

We built pyramids on the Cloud, with Crawdad bringing out his famous Louisiana Whistle. Box Jumps, Irkins, Dips, Derkins, Merkins. Unless you cut your reps, your arms were jelly.

Recovering on our feet, we made our way to the dustbowl and some Doras. 200 reps and then another 100 of whatever you wanted.

Back to AO for Mary AND a visit to the ATM.

Welcome Scott W, Billy Goat!

CIRCLE OF TRUST/BOM:
Your F3 friends are a deep and wide pool of help and challenge. You’d be nuts not to lean on them when you need to. It would be a waste to not be challenged by them. You’d be foolish not to step in and try to lead.

Grainger County Christmas Story

THE SCENE: Clear skies, temps in high 20’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run around the parking lot to get warm; 20 Side-Straddle Hops; 10 Burpees; 10 Cherry Pickers; 10 Rockettes; 7 Wide Arm Circles Forward and Backward
THA-THANG:
Mosey to start of the Dragon Tail.  We will run up dragon tail stopping at every other light to do 10 of the following exercises (one exercise for each run up).  After reaching the top, run on trail to road, back down to lower parking lot, and back to the start of the Dragon Tail to do the next exercise.  Here are the exercises:

  • Iron Mikes (both legs = 1)
  • Big Boy Sit-ups
  • Jump Squats
  • Merkins

Mosey to stop sign that is on the northeastern corner of the admin bldg.  We will be moving in a route with signs giving the directions for exercises along the way and where we go next.  The signs will be numbered and by cones.

  • Cone 1:  Do 10 Burpees.  Then bear crawl on sidewalk heading south to Cone 2.
  • Cone 2:  Do 15 Dive Bombers.  Then lunge on sidewalk south to Cone 3.
  • Cone 3:  Do 10 Shoulder Taps (both shoulders = 1).  Then run to Cone 4 at porch of Admin Bldg.
  • Cone 4:  Do 20 Calf Raises on stairs and 20 Hello Dollies (4 ct.) on porch. Then run south on trail and back north on trail to Cone 5.
  • Cone 5:  Run down steps to parking lot below Coliseum.  Then run south up parking lot, around to southern end of Coliseum and north to Cone 6 which is by marble bench area of Coliseum.
  • Cone 6:  Do 20 Bench Dips.  Then run to Cone 7.
  • Cone 7:  Do 40 Baby Crunches.  Then run to Cone 8 which is on street near to the admin stop sign where we started.
  • Cone 8:  Do 20 Carolina Dry Docks.
  • Rinse and Repeat.

As a group we will take a 30 second gander at Beautiful Eastern TN below us.  Then we will mosey to parking lot with CMUs.

Each man grabs a CMU and teams up with a brother.  We will do Doras. While one man runs to pavilion and does 10 Picnic Table Pull-ups, the other does the exercises with the CMU.  Then partners switch. Each team will do the following exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats

Put CMUs back and mosey to start of mini-cardiac.  Bernie up mini-cardiac to park sign, then sprint the rest of the way to the AO.

COUNT-OFF & NAME-O-RAMA
28 men with one FNG:  John Case.  He is now named Lamont.  He is the father of member Mickey.
CIRCLE OF TRUST/BOM:
In my work as a therapist I heard a mighty fine Christmas story from one of my patients and decided to share it to you here in February.  My patient lives in a mountainous area in Grainger County, Tennessee.  Some of you may have heard of Grainger County tomatoes.  Most are grown in the valley of the county but some areas of the county can be pretty rugged.  Here’s a little demographic news for you in regards to Grainger County.  It is 94% white, 3.3% Hispanic, and probably less than 1% Black.  If you are a black man, you may not want to get stuck alone in Grainger County.  The patient I am talking about is a middle-aged white woman and she would tell you that.

She also told me about an African-American truck driver who was driving on a winding highway through the area she lived in on Christmas Eve.  As you may recall, Christmas Eve is the day we got that snow that gave us all a White Christmas.  The highway the man was driving on was curvy and slick.  Unfortunately, his 18 wheeler went off the side of the road and landed in a deep ditch.  There was no way to get that truck out easily.  It was going to take more than one large wrecker truck to get the truck out.  It being Christmas, that would take well over 24 hours.

The truck had valuable cargo and the driver was required to stay with his truck until it could be towed.  So this African-American truck driver was stuck on Christmas Eve miles from his home – in one of the most rugged areas of “redneck country”.  In Grainger County, if you aren’t driving a pickup truck with a gun rack inside your back window, “you probably ain’t from around these parts.”  The necessary clothing for a man is a pair of jeans with a can of snuff in your back pocket.

News can spread pretty fast in a rural county and the news of the sidelined truck came to my patient quickly.  She was frankly worried about this African-American truckdriver stuck in her neck of the woods.  She was concerned someone might try to start some trouble with him.  She wanted to go out to his truck to check on him but was worried about doing so until her husband got home.  He did later that day and they went out to the area where the truck was located.

What they found was a number of “neighbors” already congregated by the truck.  They also found these same “redneck” neighbors had brought the African-American truckdriver some hot dinner, hot coffee, and baked goods to snack on through the evening.  People from all over were coming to make the driver feel as comfortable as he could.  They even brought blankets but he had those in his cabin which he was able to keep warm through keeping the engine on.  They offered for him to come to their homes but he had to stay with his truck.  By the next morning the driver had hot breakfast and gifts of goodies and Christmas cards.  When the truck was finally pulled out of the ditch, the driver went home with more hot food and goodies that were brought to him at lunch and dinner time on Christmas Day.

My patient went to sleep on Christmas night feeling wonderful about the residents of Grainger County.  Whatever their beliefs and prejudices’, they had made an African-American stranger feel blessed and welcome.  It was a Christmas that I am sure he will never forget.  And, my patient, who has had a difficult year, sang “Joy to the World” a little louder on Christmas day.  The air smelled mighty fresh in Grainger County and the stars shone brighter for the rest of 2020.

MOLESKIN:
Prayers for the disenfranchised; for caregivers who are taking care of others and that they would have patience in that difficult task; for Ribbed and his wife, Sarah, after the surgery to remove the tumor by her spine; for Abacus’ mother who will need surgery on her leg; for those in F3 who have lost loved ones this year.
ANNOUNCEMENTS:
Reward at Coffeeteria!