F3 Knoxville

Tag: MD Hammer

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!

Alot of Stepping Up

THE SCENE:  Cloudy and Overcast – high chance of rain, aout 55 F
F3 WELCOME & DISCLAIMER

Standard disclaimer. No fng
WARM-O-RAMA:

SSH IC – 25
Arm Circles up IC  9
Arm circles dow IC  9
Grady Corns 20
Cherry Pickers 11
Windmills IC  9

THA-THANG:

Mosey to parking area by new shelter
Pyramids
Add 1 exercise going up, subtract going back down.  Run to brown bush at end of parking island between each series.
Shoulder Taps- 10,
Shoulder Taps-10, Lunge -15
Shoulder Taps-10, Lunge -15, Bench Dip – 20
Shoulder Taps-10, Lunge -15, Bench Dip – 20, Am. Hammer – 25 (2 ct)
Shoulder Taps-10, Lunge -15, Bench Dip – 20, Am. Hammer – 25, Step Up 30
 Lunge -15, Bench Dip – 20, Am. Hammer – 25, Step Up 30
Bench Dip – 20, Am. Hammer – 25, Step Up 30
 Am. Hammer – 25, Step Up 30
 Step Up 30
25 count
Parner up – Doras
75 Box Cutters
125 Bobby Hurley
100 Lunge (2 CT)
150 LBC
15 count
Mosey to parking lot across from AO
5 Merkins, then 10 then 15 – at each corner

MARY:
n/a
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:

Word – I am working on this myself … Always be humble.  You can be right, but still be humble

MOLESKIN:
n/a
ANNOUNCEMENTS:
Hardship Hill – we are doing the same obstacles we have done in the past 2 HH events.

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!

You Are More Than Your Job

THE SCENE: Windy, temps in low 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Cherry Pickers, 20 Side-Straddle Hops, 10 Windmills, Sitting knee stretches 10 count right, forward and left.
THA-THANG:
Mosey up Dragon Tail to Haslam Rock.  Stop on roadway to do 20 Box Cutters.

Mosey to Coliseum Courtyard Area.  We will run counterclockwise around the sidewalk loop.  We will do the following exercises around the circle:

  • First loop:  20 Bench Dips at Coliseum and Admin Bldg steps and 20 Merkins at the two sides of loop.
  • Second loop:  20 Box Jumps on Steps and 20 Carolina Dry Cocks at sides of loop.
  • Third loop:  20 Calf Raises on Steps and 20 Diamond Merkins at side of loop.
  • Rinse and Repeat.

Mosey to roadway area close to Haslam Rock.  We will do 20 Hello Dollies.

Mosey on Perimeter Trail to area at bottom of Mt. Everest.  We will split into teams of two and do Doras.  One partner runs to the construction fence going south on the perimeter trail, touches the fence and runs back.  The other partner works on the listed exercises and then partners switch.  As a team, the partners will do the following exercises:

  • 150 Freddie Mercuries (4 ct)
  • 150 Jump Squats
  • 150 Baby Crunches
  • 150 Iron Mikes (both legs = 1)

Mosey to AO.

MARY:
Abdominals
COUNT-OFF & NAME-O-RAMA
21 men with one FNG:  Robert Kelly whom we dubbed Kung Blue.
CIRCLE OF TRUST/BOM:
I know that some men in our brotherhood and some M’s of our brothers have struggled with the jobs they are in and the vocational decisions they are attempting to make. It is difficult to have a job that just doesn’t seem right for you.  It can be bewildering to wonder what direction your professional life should take. It can feel oppressive to go to a job you just don’t like and wonder when the right job will come along.  I look back to my own vocational struggles when I was in my 20’s and early 30’s. I can say that during some of those struggles I was clinically depressed.

As a 66-year-old who has been in the job market for quite some time, let me offer some words to you that may help be of benefit to those of you who have struggled vocationally or who have loved ones who have struggled:

  1. You are more than your job.  I know of people who feel they have never found the “right job.”  But some of them are amongst the finest people I know.  Yes, at parties we may introduce ourselves to others and answer the questions about what we do for a living.  But that isn’t our identity.  There is so much more:  our worship, our families, our friends, our activities outside of work, how we listen to others, how we treat others, how we lead others.
  2. If you are dissatisfied with your job, keep looking.  That doesn’t mean quit your current job.  But network with others, talk to your brothers, let them know you are looking for something new.  Also, when you interview for jobs, that in itself can be a learning process.  I am proud of my son, Bennett, for his growth through networking and interviewing in the past year.  He had a good job but wanted something different.  He thought he wanted to get into the banking industry but he wasn’t sure in what area or what direction to take.  He gradually found out a job that is fitting his desires by networking and interviewing for jobs that weren’t quite the fit.
  3. As our brother High-Heels said in a recent Q, even if you aren’t thrilled with your job, it’s a blessing to have it.  You are getting paid.  Your job is putting food on the table.  There are many people who are jobless and hungry.  Don’t forget that.
  4. You have an opportunity to serve others, no matter what your job.  You can smile at your customers, try to make their lives better, and enhance the lives of your fellow employees with a kind and eager spirit.  And, no matter what your job, whether physician or trash collector, that work is probably contributing to what makes our world spin.

I will sum up the last point with some of the words from a song we sometimes sing at my church called “Day by Day.”

Server, you remind us of our Savior's bowl and towel.
Teacher, you are raising up a child to be kind.
Lawyer, give us hope that justice one day will surround us.
May God's kingdom come, on earth His will be done.

Farmer, you are working for a table full of bounty.
Painter, with each color you are teaching us to see.
Nurse, yours are the healing hands that touch the poor and broken.
May God's kingdom come, on earth His will be done.

Lord, be close to us.  Lord, have mercy on us.
Lord, please put Your hand on us day by day.

MOLESKIN:
Prayers for Jinxy and his family after the death of Jinxy’s father.  The funeral was today.  Prayers of praise for Operation as his wife is over six weeks pregnant after she and Operation went through such a lengthy time with issues of infertility.  Operation is going to be a great father!!
ANNOUNCEMENTS:
Hot Toddy Triple Q at the Asylum on Saturday morning, January 28 at the Asylum!  Pusher will have his Birthday Q with Lumpia likely in February!

Inclusive

THE SCENE: rain, rain, go away
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, rockettes, cherry pickers, this & that, runner’s stretch, imperial walkers
THA-THANG:

Under the Pav-i-Lon

  • Dora – 250 SSH, 200 Rocky Balboa, 150 calf raise, 100 big boy, 50 burpee
  • 11’s – squat+lunges / merkin+kneel ups
  • 7’s – inclines / step ups

COUNT-OFF & NAME-O-RAMA
9 + an FNG makes 10!
CIRCLE OF TRUST/BOM:
Tonight we celebrated Cheat-ah Boy’s 1 year anniversary.  A 9 y/o who chooses to post in the heat, rain, snow, and gloom over eating Cheetohs on the couch playing video games.  I’m blessed that he and I are part of such an inclusive organization who’s motto is “Leave no man behind, but leave no man where you find him.”  Young or old, in shape or not, believer in anything, doesn’t matter.  Doesn’t matter who you are, what you do for a living, or where you’re from…everyone is welcome.  SYITG