F3 Knoxville

Tag: Mr Jinxy

The Peoples’ Q

Right at the top your Q wants you to know that this entire workout was conceived, planned, workshopped, peer reviewed, revised, enhanced, approved by legal, focus grouped, and finally today was delivered to you, the PAX of Asylum.

Perfect fall morning.

Everybody is welcome and everything is disclaimed. Choir Boy is in private practice now, so if you want to sue somebody you can hire him.

Our warmup today included Motivators, stretching, Rockettes, and Rocky Balboas for Rainbow who we missed by just a couple of minutes.

We did some nickel-dime-quarter in honor of its inventor and our own Bionic Man Lilydipper. In trying to avoid bothering an innocent bystander, we ended up getting in her way even more, which is what Gibbler likes to call a Q Fail. Mentioning his name when he didn’t even show up is another Q Fail.

The PAX makes certain demands, and Base Camp to Space Camp is one of them. When the PAX speaks, the Q listens, so into a hornet’s nest we ran. Snitch took one for the team and is presumably on the couch right now in a Benadryl coma.

What’s a trip to the Cloud without some Jack Webb you ask? We don’t know.

Crawdad wasn’t there in person or in spirit, but we did curse him under our breath with a couple of trips up Cardiac.

Convoy couldn’t be stopped all morning and he led us back down to the AO.

ANNOUNCEMENTS:
The academic side of F3 is one of the least often talked about, but it does provide valuable insight, and in the case of a recent study we learned about the major difference between AM and PM guys, according to family and friends. We did our best to remedy the inequality. We did it for the families!

Obstacles to Joy

THE SCENE: A beautiful 80 degree fall evening
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, cherry pickers, this and that, Rockettes, and some leg stretching
THA-THANG:
Insert information about the workout.

  • Battle Buddy (4 Rounds):  cacoons, pike ups, starfish, squats
  • Battle Buddy (4 Rounds): supermans, mountain climbers, LBCs, squats
  • Battle Buddy (around the Admin/Overlook):  10x merkins, squats, SSH

COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:

When I get in a funk, I read “The Book of Joy” by Douglas Abrams.  It documents a meeting between Archbishop Desmond Tutu and the Dalai Lama where they discuss “lasting happiness in a changing world”.  The book is separated in two sections, 1) Obstacles to Joy & 2) the Eight Pillars of Joy.

A quote that resonates with me: “Too much self-centered thinking is the source of suffering.  With a self-centered attitude, you become distanced from others, then distrust, then feel insecure, then fear, then anxiety, then frustration, then anger, then violence.”  It reminds me that, when I start focusing on myself, and forget to focus on others, things start going off track.  Like the F3 concept of “Living Third”.

The Obstacles to Joy

Fear, stress, & anxiety:  Stress & anxiety often come from too much expectation & too much ambition.  When we don’t fulfill that expectation or achieve that ambition, we experience frustration.  Often, we are not being realistic about our ability.  When we have a clear picture about our own capacity, we can be realistic about our effort. Then there is a greater chance of achieving our goals. But, unrealistic effort brings disaster. So, in many cases, our stress is caused by our expectations and ambition.

Frustration and anger: “A moment of patience in a moment of anger will save a thousand moments of regret.”  When anger develops, ask what is the cause? Then ask what will be the result of that anger? You will realize anger is of no use in solving problems. It just creates more problems.

Loneliness:  We are social animals & cooperation is necessary for survival, but cooperation is based on trust. When there is trust, people are brought together. When you have a compassionate mind, the atmosphere around you is positive.  If you feel fear & distrust, then others will distance themselves from you. They will feel cautious, suspicious, & distrustful.  And that brings about the feeling of loneliness.  Although the drive behind excessive self-focus is to seek greater happiness for yourself, it ends up doing the opposite. When you focus too much on yourself, you become disconnected from others. You also become alienated from yourself, since the need for connection with others is a fundamental part of who we are as human beings.

Envy:  What causes suffering in life is a general pattern of how we relate to others: 1) Envy toward the above, 2) competitiveness toward the equal, & 3) contempt toward the lower.  Often envy comes because we are too focused on material possessions and not on our inner values. When we focus on experience or knowledge, there is less envy.

Suffering & adversity:  Suffering can either embitter or ennoble us.  The difference lies in whether we can find meaning in our suffering. Without meaning, we can become embittered. But, when we can find meaning in our suffering, it can ennoble us.  The depth of our suffering can also result in the height of our joy.

Amazon book: https://www.amazon.com/Book-Joy-Lasting-Happiness-Changing/dp/1524708631/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1662562715&sr=8-1

Audible audio book:  https://www.audible.com/pd/The-Book-of-Joy-Audiobook/B01IQ15URC?qid=1662562762&sr=1-1&ref=a_search_c3_lProduct_1_1&pf_rd_p=83218cca-c308-412f-bfcf-90198b687a2f&pf_rd_r=4JBQYWP0YQ9EQ71QS9JS

ANNOUNCEMENTS:

Sept 10th, 9/11 Stair Climb, 10a Asylum

Sept 11th, Picnic, 4p Victor Ashe (check Slack for details)

Giving Back

THE SCENE: Sunny, temp in high 80s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Burpees, 8 Cherry Pickers, 8 Twisties, 7 Little Baby Arm Circles Forward and Backward, 5 Paradactyls Forward and Backward, Stretches
THA-THANG:
Mosey to the stop sign at the Southeastern Corner of the Admin Bldg.  We will do 20 Flutter Kicks.

Mosey to the parking lot that is to the east side of the Utilities Bldg.  We will stop to do 20 Hello Dollies.  We will then Bear Crawl across half the parking lot and Lunge across the other half.

Mosey to the shaded area the the southwestern corner of the Utilities Bldg.  We will do 10 Tempo Squats.

Next, we will go along the perimeter trail as it heads south and then east toward the water area where there are benches overlooking the water.  We will run for six lights and walk for two lights until we get to our destination.  Then, each man will grab a boulder from the boulder pile near the water’s edge.  We will do the following exercises with the boulders:

  • 25 Shoulder Presses
  • 25 Curls
  • 25 Rows
  • 25 Squats

After putting the boulders back we will go west and south along the perimeter trail until we reach the pavilion that is close to the Lily Pad.  We will get there by running for six lights and walking for two lights until we reach our destination.

Mosey to the Outdoor Chapel.  We will do 20 Baby Crunches then run on the sidewalk as it circles the chapel.  We will rinse and repeat twice.

Mosey up the grass that is south of Pickett’s Charge.  We will be running up to the stairs that goes up from the small parking lot left of the coliseum.  There will be three hills to climb.  We will stop to do two burpees af the top of each hill.

Mosey to the end of the gravel parking lot for the Admin Bldg.  We will sprint about 50 yards north on the roadway.  We will take a brief rest and sprint back to the parking lot.  Then, we will sprint back to the AO flag.

MARY:
20 Flutter Kicks and 20 Bicycle Kicks
COUNT-OFF & NAME-O-RAMA
16 men, no FNGs.
CIRCLE OF TRUST/BOM:
During my first number of years working as a psychologist at Cherokee Health Systems (where I still work), I spent about 6 hours per week consulting on the Oncology/Hematology Unit at East Tennessee Children’s Hospital (ETCH).  I saw many many kids with cancer.  I loved the staff members, including doctors Ray Pais and Shahid Malik, on the unit because they were mighty special people. The staff had such a heart for the patients and the families of the patients who came there.  I also loved the kids on the unit.  Some had bald heads due to chemotherapy, some may have had trouble walking, some were sickly, some may not have had much longer to live.  But they still loved to play, they still loved to laugh, they still were affectionate, and they still had a zest for life. You might think that a cancer ward would be a sad place to work.  Certainly, there was sadness.  But I found it to be a joyful place to work.  Love abounded there.

My wife, Jan, a psychologist who works on all floors at ETCH, recently sent me an inspiring story about a former patient on the Oncology/Hematology Unit.  Hannah Lawson was diagnosed with a cancerous stage three brain tumor at the age of 7.  Her dog, Frenchy, was the first to notice something wrong with her.  Frenchy pawed at her pillow, knowing Hannah just wasn’t right. Her parents came in and found her disoriented and non-responsive.  Two days later, on Valentines Day in 2007, surgeons removed the brain tumor.

The journey was not over for Hannah.  She had to go through radiation treatment at the Thompson Cancer Survival Center.  During her months of treatment, she would sometimes get letters from U.S Soldiers overseas.  U.S. Soldiers often write to kids who have cancer and some become pen pals with kids. Hannah’s pen pal was a soldier named David Creech.  Hannah admired what these soldiers like David Creech did.  During her treatment and recovery, Hannah began to think of how she, also, might help others.  She created Hannah’s Army Angels which raised money for the pediatric Brain Tumor Foundation.  Hannah’s Army Angels also collected supplies to send to soldiers overseas.  Because of what she had accomplished through her Hannah’s Army Angels, the Tennessee legislature recognized her bravery and compassion with a proclamation and special metal coin on the senate floor in Nashville.

After graduation from high school, Hannah went on to study nursing at East Tennessee State University (ETSU).  Now age 22, she still has some remnants of the cancer and brain tumor, including left-sided weakness and permanent baldness on the right side of her head.  Guess where she is now working?  At ETCH on the same ward where she received treatment all those years ago.  Pediatric oncology was always her passion in college. And, her prior treatment is one of her greatest connections to the young patients she is caring for ETCH.

Two other things to mention in this happy story.  Hannah is getting married in October.  And, her dog Frenchy, who found her that day back in 2007 and helped to save her life – she is still alive and will walk down the aisle as the flower dog on Hannah’s wedding day.

God, thank you for warriors like Hannah Lawson.  May they be an inspiration to us and reminder how, we too, can give back to our communities.

MOLESKIN:
Prayers for Crispr’s friend, Chris, whose mother recently had a massive aneurysm in her brain.  She is currently at the hospital.  Prayers for Mr. Jinxy’s father who has a heart condition that is worsening.  His father was recently released from the hospital.  Prayers of praise that the brain tumor of Swimmies’ sister was found to be benign.  Prayers for Lillydipper who has total shoulder replacement surgery this Thursday.
ANNOUNCEMENTS:
Mt. Everest public run on September 10 at 10 am.  F3 family picnic on September 11 from 4 pm to 8 pm at Victor Ashe Park.

Q101 and Rainbows

THE SCENE: Threatening rain, but stayed dry.  Humid as heck, and kind of hot when the sun came out, mid 80s.
F3 WELCOME & DISCLAIMER

IMPORTANT POINTS:

– TIME! 1. Call out TIME WARNING (2 mins, 1 min), 2. START ON TIME, 3. END on time.

– Carry a WATCH and PHONE!

–  INTRO! WELCOME to F3! FITNESS, FELLOWSHIP, AND FAITH!!

INTRODUCE yourself! You will be leading these men for the next 45 minutes to an hour, establish yourself as their Q!

– IDENTIFY ANY FNGs

  1. Make sure they understand the disclaimer (get a nod of understanding)
  2. Make sure you demonstrate exercises that may be unfamiliar to them.
  3. Make them feel welcome! Pay special attention to their status during the workout.

–  Include LEGAL DISCLAIMERS (Legal significance, part of F3 standards, sets the tone):

  1. I am not a professional
  2. You are here on your own volition, and participating at your own risk
  3. F3 is a free program open to all men
  4. Know your limits, and modify if you need to, but do the best you can! ALWAYS GIVE 100%… UNLESS YOU’RE DONATING BLOOD! J


WARM-O-RAMA:

IMPORTANT POINTS:

– TAKE CHARGE!

  1. Make eye contact
  2. Use your “outside voice”
  3. Use GOOD FORM
  4. Bring great ENERGY and ENCOURAGE!

 

– The Warm up usually consists of 4 to 5 exercises designed to 1. get the heart rate going, 2. Stretch the legs, and 3. Stretch the Arms. Call out:

  1. The NAME of the exercise. PAX REPEATS.
  2. Whether it’s single count or in cadence. PAX REPEATS
  3. “Ready position”… “Exercise!”
  4. Change the tone or number of the cadence on the final rep. Call out Recover! This indicates a stop to the exercise.
  5. PRACTICE doing the CADENCE count at home. Different exercises have different cadences!

 

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

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

– 10 Steve Earls (4-ct), in cadence

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

– 10 calf raises, SINGLE COUNT

 

THA-THANG:

THA THANG is the main part of the workout, and usually consist of 3 to 5 “stations”, where you mosey to and then do an exercise (“String of Pearls”). Keeps the PAX together and provides some variation.

IMPORTANT POINTS:

– PLAN OUT the workout ahead of time!

– Keep an eye on your TIME

– EXPLAIN CLEARLY and ENCOURAGE

– If you can’t Q it, don’t do it!  Not a “clipboard” program where the Q sits out

– Be FLEXIBLE!

– Make sure everyone is always ACTIVE! Give the rabbits something to do if they finish first.

– Situational awareness! Pay attention to the PAX. Sweep back to get the 6. NO man left behind!!

 

MOSEY to DORA Parking Lot. Partners trade off carrying CMU.

Battle Buddy Up

ROUND 1:

Partner 1 does 20 PRESSES and 20 TRICEPS, alternating, Partner 2 runs the loop. Switch.

ROUND 2: Partner 1 does 20 ROWS  and 20 CURLS alternating, Partner 2 runs the loop. Switch.

ROUND 3: Partner 1 does 20 Off-set MERKINS, 20 ½ BURPEES, alternating, Partner 2 runs the loop. Switch.

ROUND 4: Partner 1 does 20 CMU BBSs, 20 CHEST PRESSES, alternating, Partner 2 runs the loop. Switch.

 

Leave CMUs.  Mosey to STOP SIGN at the southern point of the Loop Road.

QUARTER POUNDER:

  • Run to first cone, 25 merkins, run back.
  • Run to second cone, 50 Squats, run back
  • Run to third cone, 75 Mountain Climbers, run back
  • Run to Fourth cone, 100 SSH, run back

Mosey to AO. Partner 1 does 10 SSH, then catches Partner 2 who is RIFLE CARRYING the CMU.  Switch.  R&R until top.

 

MARY:

Random Ab exercises… The Mary is the “slush fund”.  Use it if you have extra time, but skip it if you’re at the end of the workout.

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:
Everyone takes part in the COT.

One thing that many of us worry about when Q’ing a workout for the first time is this part… giving the message in the COT, at the end of the workout. We might think “I can’t speak the way that some people can.”  “I don’t have anything wise or good to say.”  “I’m not religious enough.”  “I will screw it up.”

You don’t have to deliver a long speech for the BOM.  Also, you don’t need to know the bible front to back, or worry about whether your message passes some level of religious muster.  Just speak about something you have learned, something important to you, something that might help others.  Not everyone will respond the same way but I can guarantee that pretty much every one of your brothers will get something out of your message.  I personally love hearing what different brothers have to say, the little pearls of life wisdom they can share with me.  And, as for your ability to speak well, think about Moses, who lead the Israelites from Egypt to Isreal:

From Exodus 4: 10-12

10 But Moses said to the Lord, “Oh, my Lord, I am not eloquent, either in the past or since you have spoken to your servant, but I am slow of speech and of tongue.” 11 Then the Lord said to him, “Who has made man’s mouth? Who makes him mute, or deaf, or seeing, or blind? Is it not I, the Lord? 12 Now therefore go, and I will be with your mouth and teach you what you shall speak.”

As to worrying about screwing up, your brothers are on your side no matter what.  And, screwing up is what we do.  As an example of this think of Abraham Lincoln.  The following list is from an article by Ron Kurtus:

A common list of the failures of Abraham Lincoln (along with a few successes) is:

  • 1831 – Lost his job
  • 1832 – Defeated in run for Illinois State Legislature
  • 1833 – Failed in business
  • 1834 – Elected to Illinois State Legislature (success)
  • 1835 – Sweetheart died
  • 1836 – Had nervous breakdown
  • 1838 – Defeated in run for Illinois House Speaker
  • 1843 – Defeated in run for nomination for U.S. Congress
  • 1846 – Elected to Congress (success)
  • 1848 – Lost re-nomination
  • 1849 – Rejected for land officer position
  • 1854 – Defeated in run for U.S. Senate
  • 1856 – Defeated in run for nomination for Vice President
  • 1858 – Again defeated in run for U.S. Senate
  • 1860 – Elected President (success)

The fact is that we are supposed to screw up as leaders.  That is how we learn and how we grow.  Don’t let fear of failure keep you from moving forward, whether it be in F3 or in life.  We’re here to support each other, and grow and develop as leaders.  If you haven’t Q’d yet, take that plunge.  I guarantee you will be better for it!

MOLESKIN:

ANNOUNCEMENTS:
Bearden band fundraiser car wash this week-end.  Ask for Kaitlyn (Pusher’s daughter)!

Not Hidden

THE SCENE: Partly cloudy, hot but the wind began to cool things off as rainclouds moved by to the west of us.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Gas Pumps, 10 Mountain Climbers, 10 Cherry Pickers, 10 Tempo Merkins, 33 Grady Corns.
THA-THANG:
Mosey toward the stop sign located at the Northeastern Corner of the Admin Bldg.  We will stop to do 20 Hello Dollies.  Next we will run on shaded sidewalk toward the Admin Bldg loop.  We will stop in the grass be the shade.  We will split into teams to do Doras.  While one partner does listed exercise, the other partner runs to steps of Admin Bldg, does 15 Calf Raises, and runs back to take over on the exercises his partner was doing.  Here are the exercises that each team of partners will do as a team:

  • 100 Star Jumps
  • 200 Baby Crunches
  • 100 Iron Mikes (both legs = 1)
  • 200 Squats
  • 100 Merkins

Mosey to the shaded area south of the sidewalk loop at the Admin Bldg.  We will do 20 Box Cutters.  Mosey to the stop sign on the Southeastern Corner of the Admin Bldg. Then mosey to the shade of the first tree on the road that semicircles around the Admin Bldg.  We will do 10 Lunges, each leg = 1.

We will so a Bernie/Run combo to the next two shaded areas.  At the first shaded area we will do 20 American Hammers.  At the next shaded area we will do 25 bench dips off the ledge and 25 incline merkin.

Next will will do a combination Bernie and Sprint to the AO.  We will pause two minutes for a water break.

Mosey down Roadshow Run but veer right to the perimeter trail after the second set of steps.  Mosey up the perimeter trail to the shaded area by the large evergreen tree.  We will do 20 Merkins.

Mosey to shaded area near the stop sign at the Northeastern Corner of the Admin Bldg.  From there we will Bernie toward the large tree further up the semi-circle road but run the rest of the way to the tree once we get to the rail on the side of the road.  We will do 20 Diamond Merkins.  Rinse and Repeat.

Mosey back to AO.

MARY:
Abdominal exercises.
COUNT-OFF & NAME-O-RAMA
16 men, no FNGs.
CIRCLE OF TRUST/BOM:
1 John 3:1 See what kind of love the Father has given to us, that we should be called children of God; and so we are.

My wife, Jan, is a psychologist who works at East Tennessee Children’s Hospital here in Knoxville.  She has been meeting for about three weeks now with an 8-year-old boy who was in a severe car accident.  The boy suffered extensive damage to his body in the accident and currently cannot walk.  He also lost his mother in the accident.  Jan had to be the person to tell him his mother died.

The boy, initially, didn’t want to talk much about the accident.  But, he has been opening up more to Jan recently.  He told her that he doesn’t feel whole.  He misses his mother so much.  He also feels guilty toward her.  He told Jan that he feels horrible because there were times he lied to his mother or hid matters from her.  He told Jan he felt like he doesn’t deserve his mother’s love.  After saying that, He burst into uncontrollable sobs. Think of that boy, not only losing his mother but thinking he didn’t deserve her love.

Jan gave him time to cry.  Then, calling him by name, she said to him, “Look at me.”  Saying his name again, Jan said, “Your mother knew you lied to her and hid things from her.”  The boy looked shocked but doubtful and asked, “How can you know that?”  Jan said, “Because I am a mother.  All parents know that their children lie and hide things from them. That’s part of being a parent.  Rest assured your mother knew you hid things, but she loved you anyway.”

Those of us who are fathers know that our children sometimes have lied or hid things from us.  It may upset us, but we love them anyway.  That is a special love – the love of parent for child.  And is so good to know that God is our father.  As 1 John 1 proclaims, “See what kind of love the Father has given to us, that we should be called children of God.”  God knows we hide things from him.  And like we parents desire our children to be truthful to us, God wants us to be truthful to Him.  Go ahead and confess to him.  He knows what you have done anyway.  You can’t hide from God.  Like Jonah in the mouth of the whale, God sees us.  How good it is to know that He loves us anyway.  He wants what is best for us.  As the great song, “In Christ Alone” states, “For I am His and He is Mine.”  We have an amazing father who is all virtuous, all knowing, and all loving.  Take that in, and freely know that you are loved by your creator.

MOLESKIN:
Prayers for Steam’s fiancé, Megan, and for Brick’s friend, Jason.
ANNOUNCEMENTS:
Q101 workout this upcoming Thursday at Asylum PM, led by our AO captain, Pele.