F3 Knoxville

Tag: Mr Jinxy

15 Beating the heat at Asylum

THE SCENE: Hot with a few clouds, but mostly hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC – 25
Arm Circles IC  10 x 2
Pinto Twist 10
Michael Phelps a/r
Grady Corn 32
Cherry Pickers 15
BBS 15

THA-THANG:

Mosey down stairs to everest
15 merkins – run half way up and then back
16 merkins – run half way up and then back
17 merkins – run half way up and then back
Peoples Chair against Fence with left punch, right punch
20  BBS OYO
Mosey to Triangle
Station 1 pickle pounder , 2-Crab Jack (2 ct), 3 -Rocky Balboa (2 ct) – 5, 10 ,15
Station 1 -Amer Hammer 2 ct, 2 -Shoulder taps- 2 ct, 3 – Iron Mike (2 ct) – 5, 10.15
Mosey to stop sign
Ring of Fire – 3 rounds increasing number of Merkins up to 3
Mosey to Rock Pile
30 Press
30 curls
30 lift
Mosey to AO

 

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Knox county drug overdose deaths were 259 in 2019, 383 in 2020 and year to date as of Aug 1 were 257 !, which at the current rate equates to 440 deaths in 2021, that’s a 70% increase from 2019.  In the US, there were 93,391 deaths due to drug overdose in 2020, compare that to about 37,000 in 2010. In 2020, records were set for the most death due to opioids, the most deaths from stimulants like methamphetamines and the most deaths from the deadly class of synthetic opioids known as fentanyls.

 

Compare the US Overdose numbers (93k) to the number of deaths due to Covid 19 in 2021- 336,802. This epidemic is all around us, be aware and take action where you can. These people dying are not strangers, they are brothers, sons, daughters, sisters, fathers, mothers, aunts and uncles. We have to turn this around!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill on Oct 2

Seeing Beyond

THE SCENE: Partly cloudy, but lots o’ sunshine, hot, 92 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:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Hillbilly Squats (4-ct), in cadence. (Q is a knucklehead, and screwed up the motion and cadence for this, resulting in a mulligan)

– 10  Windmills (4-ct), in cadence

– 10 LBCs forward and backward (4-ct), in cadence

Little of this and that

THA-THANG:

AMRAPS Galore! Mosey to Stop Sign to northeast of admin building.  Do 30 seconds of the following 4 exercises.  Rinse and Repeat.

  • Plank Jacks
  • Peter Parkers
  • Mountain Climbers
  • Merkins

Mosey to ROCK pile.  Get a ROCK.  Do 30 seconds of the following exercises.  Rinse and repeat.

  1. Overhead Press
  2. Curls
  3. Rows
  4. Squats

Mosey to Parking lot by Area 51.  Do 30 seconds of the following 4 exercises.  Rinse and Repeat.

  1. Froggie Jumps
  2. Lunges
  3. Bobby Hurleys
  4. Smurf Jacks
  5. We may have done one more leg exercise here?… Q was getting delirious from the heat

PAULA ABDULS in same parking lot.  Burpee Broad Jumps for 2 cones, then El Capitan back 1. I’m not sure High Heels ever figured this pattern out… :))

MOSEY to shaded tree by stop sign south of Admin building. Do 30 seconds of the following 4 exercises.  No Rinse and Repeat due to time.

  1. Big Boy Situps
  2. American Hammers
  3. E2K Left Side
  4. E2K Right Side

MOSEY to Stop Sign to the southwest of admin building.  Finish with CATCH ME IF YOU CAN (Partner 1: BERNIE SANDERS, Partner 2: 5 STAR JUMPS, then sprint to catch up) to AO.

MARY:
Didn’t have time for ol’ Mary.

COUNT-OFF & NAME-O-RAMA
10 Strong!
CIRCLE OF TRUST/BOM:

A few years ago there was a video going around the internet.  Viewers were shown a group of people on a basketball court.  Half are in black shirts, half in white shirts.  The viewers were asked to count how many times someone in a white shirt passes to another in a white shirt.  When the video is over, they threw out numbers as guesses.  Then they’re asked, “So… who saw the gorilla on the court?”  There was actually a gorilla in the video that walked into the circle, stood there for a few seconds twirled around, then walked away.  70-85% say they didn’t even see it.  We are trained to see what we are asked to see.  We are clouded by our preconceived notions, expectations, biases, etc.  We don’t see something that’s right in front of us because we aren’t EXPECTING it.  We explain it away.  This happens even more readily in today’s age of science, sophistication and knowledge we tend not to believe in magic, or miracles in the literal sense.  So how do we expand our vision, revisit and put our pre-conceived notions aside so that we can see the miracle of God?  The difference between Biblical Truth and Fact.  The Bible is the Truth.  Some people would argue that some of the FACTS described in it are a bit debatable, but in the end, the Truth is what matters.  For example, whether or not Jonah was swallowed by a great sea creature is immaterial.  But the story has TRUTH.  French have a word, BRECOLLAGE (sp?), which means seeing what is in front of you, but also seeing beyond it. We need to remind ourselves to see not only what is obvious, and also the “beyond”, the workings of God in our everyday lives.  The key to witnessing God in our daily lives is not to demand to see burning bushes or columns of fire, or water bodies dividing in two.  It is to see BEYOND the obvious.  The buddy that calls you right at the moment you need to hear a friendly voice.  The neighbor who brings you dinner when you or someone in your family is sick.  The brothers in F3 who pray for a favorable outcome, like the wonderful turnaround with Corona Weight’s brother.  Are these coincidences?  Are they just random happenings?  Look Beyond.

MOLESKIN:
Prayers for those suffering from COVID, prayers for the Philippines and the people there
ANNOUNCEMENTS:
CSAUP coming up a week from this Saturday, Snack Drive, Hardship Hill, Iron Pax… busy month for F3!

Lifetime Brotherhood

THE SCENE: Sunny with a weather of 85F and a little breeze.

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 Jetlag 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

  1. Brady corns
  2. Windmill
  3. Plank jacks 4ct
  4. Mountain climbers 4ct
  5. CMU – Increment: 5x squat – curl – overhead – tricep

THA-THANG:

Workout 1: CMU
Murder Bunny or bear crawl

Each cone: 10 merkins x 10 frog jumps
Then run to playground: 10 box jumps x 10 tricep dips

Workout 2: CMU 2x

Per corner:
Back: 20rows x 20deadlifts
Chest: 20merkins x 20shoulder taps
Shoulder: 20shoulder press x 20sumo squats (wide squats)
Arms: 20biceps x 20triceps

Mosey to Picketts Charge

Workout 3: 1st hill 4
1. Mountain climbers 4ct in cadence
2. Shoulder tapos 4ct on top

2nd hill 4x bearcrawl up
1. Prisoner getups 4ct
2. Toe taps 4ct

Workout 4: Colosseum 3 base

1st base: 10 side straddle hops – run around. 2nd base: 10 side straddle hops – run around 3rd base: 10 ssh – run around

Mosey back to AO.

MARY:
Wagon wheel the six

COUNT-OFF & NAME-O-RAMA
26 HIMs in attendance. Mickey not tagged.

CIRCLE OF TRUST/BOM:
As may not all of you know, Me and my family are only visiting the US, supposedly for a few weeks for the holiday last year until Philippines declared another hard lockdown in January. Ever since then, we thought of staying here for a bit longer until we get the vaccine, and until the covid cases subside – which did not up until now. The past 8 months has been nothing short of amazing not just for me, but for my family as well. I get to spend a lot of time with parents again, them spending time with their grandchild and it feels so great to be home again with them.

Back tracking, when we first got here, my wife and I were really paranoid because of the pandemic, because of how bad the situation is where we came from. We’re scared for our child of getting sick so we always had our guards up against the virus. I met a bunch of guys working out at 5:30am under a drizzling, 35F weather. It was dark, winter, cold and awfully at the peak of the pandemic. It was my second day here in Knoxville and rest assured still jet-lag from our 27-hour flight (thus, the name, Jetlag). We worked out and it felt horrible, I’m not going to lie. But it amazes me how everyone stays for a while after the workout to say a few words, to say a little prayer for the others and for the community. Every workout is different, and I get to learn more about the community, more about what F3 means and how they make their impact in the society. And of course, these men became my brothers. These men lift each other up; cheer and pray for each other when one is down.

I have never seen anything like it. They welcomed me, a visitor, from a foreign country, in the middle of the pandemic, like I’m one of their own.

I absolutely love them, my brothers for life. And I will be forever grateful to them, for making me a better man, better partner, better son, better father – a HIM. And I’m truly honored to be part of this lifetime brotherhood.

MOLESKIN:
Prayers for Drum Major’s daughter, Hunter, who tore her acl; for Lily’s recovery from the hip surgery; Doubtfire’s grandmother-in-law’s recovery, who recently suffered a heart attack;

ANNOUNCEMENTS:
CSAUP at Dog Pound is moved to August 21.

Not the man I was, but I’m better than I used to be

THE SCENE: High 70s low 80s mild amount of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 imperial walkers in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 American hammers in cadence

30 SSH in cadence

mosey to field above Everest
THA-THANG:
6 stations 2 exercises at each 50-40-30-20-10 rep scheme. Start with 50 reps and work down each round. Bear crawl to next station.

  • Merkins and Big boys
  • Squats and box cutters
  • Carolina Dry Docks and LBCs
  • Lunges and hello Dollies
  • Star jacks and Freddy mercuries
  • Shoulder taps and flutter kicks

MARY:
A little boat/canoe and then ATM led by Waffle House
COUNT-OFF & NAME-O-RAMA
20 pax with 1 FNG
CIRCLE OF TRUST/BOM:
An amazing word from the man, the myth, the legend Pinto! He detailed his journey over the last few years which was a powerful account of struggle and triumph. He reminded us that we aren’t who we used to be but better than we were!

ANNOUNCEMENTS:
Work day at Wesley house

DORAS Galore!

THE SCENE: Rare gem of a day! 80 degrees, sunny, low humidity.

F3 WELCOME & DISCLAIMER

Done and Done!
WARM-O-RAMA:

– 20 SSH (4-ct), in cadence

– 10 Windmills (4-ct), in cadence (We came close to starting over because PAX lost count, except for Jetlag, who bailed everyone out.  Then the smart-alecks started exaggerating the count, shouting it out excessively loudly, which was actually kind of hilarious)

– 10 Steve Earles, (4-ct), in cadence

– 20 Grady Corns (4-ct), in Cadence

THA-THANG:

MOSEY to rock pile below Coliseum. BATTLE BUDDY UP!  Each set of partners pick up a pair of equally sized rocks. Alternate carrying the rocks between the partners as we run around.  High Heels picks up a pebble so small that a toddler could easily lift it. 🙂

MOSEY to parking lot below Coliseum. DORAS! WINGS UP x 100

  • Partner 1, RUN up to end of roundabout, 10 ROCKY BALBOAS (2-ct), run back
  • Partner 2: Do exercise, until cumulative total = 100

MOSEY to stop sign at southern corner of circle drive. DORAS! WINGS DOWN x 100

  • Partner 1, BERNIE to tree about 50 yards away, 10 SSH, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Amphitheater. DORAS! WINGS OUT x 100

  • Partner 1, Run up hill, 10 JUMP SQUATS, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to BAT HOUSE. DORAS! SHOULDER PRESSES x 100

  • Partner 1, Run down stairs, 10 HAND RELEASE MERKINS, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Stop sign at northern corner of circle drive. DORAS! CURLS x 100

  • Partner 1, BEAR CRAWL to edge of guard rail, 10 Diamond Merkins, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to grassy area on north side of Pickett’s Charge. DORAS! ROWS x 200 (since these are easy…)

  • Partner 1, EL CAPITAN to tree about 10 yards away up the hill, 10 IMPERIAL SQUAT WALKERS , run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Rock Pile. DORAS! PUNCHES x 100

  • Partner 1, REVERSE LUNGE up hill, 10 MOUNTAIN CLIMBERS, run back.  (These didn’t work too well.  Really tough to actually reverse lunge uphill, although Abscess gave it his absolute best.  This was actually hilarious, as he was trying to go backwards, but really not going anywhere.  TClaps for trying, though). Modified to forward lunges or Bernie up the hill instead.
  • Partner 2: Do exercise, until cumulative total = 100.

AYG MOSEY to AO.

MARY:
Leg Stretches
COUNT-OFF & NAME-O-RAMA
18 strong! No FNGs. Grid Iron not tagged.
CIRCLE OF TRUST/BOM:

The Screwtape Letters were written by CS Lewis to his good friend, JRR Tolkien. The character Screwtape is a senior demon in hell who counsels his nephew, Wormwood, how to corrupt a human (called “The Patient” in the letters).  Wormwood is rather incompetent, and wants to try all sorts of extravagant tricks on the Patient, but Wormwood counsels him to take a more nuanced approach, such as the one depicted in this letter.  As he says to Wormwood in another letter, “… the safest road to hell is the gradual one – the gentle slope, soft underfoot, without sudden turnings, without milestones, without signposts“.  The take home message of the letter that Judge Judy posted in the 3rd F channel is that disagreements on things such as politics can distract us from our internal (i.e., religious) growth and development.  So next time you feel your blood pressure rising after watching cable news, or see you that one post on Facebook that you are just dying to respond to, maybe try to take a deep breath, disconnect, and focus on something you can do to serve your community, your family, your God

MOLESKIN:
Prayers for several PAX going through difficult challenges, particularly with health issues to them or their families.
ANNOUNCEMENTS:
Wesley House work day this Saturday! Off the Chain CSAUP coming up.  Start thinking about Hardship Hill teams!