OnStar – Page 6 – F3 Knoxville

Facing Your Fears

February 24, 2023 Pele

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

February 21, 2023 Sparkler

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

February 3, 2023 Drum Major

THE SCENE: Cool and moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Side Straddle Hops

10 SSH

THA-THANG:

Mosey to Coliseum

Groundhog Day!

Coliseum

Base – 10 merkins – 20 Bobby Hurleys

1^st Q – 30 Rocky Balboas – 40 Flutter kicks

2^nd 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

January 27, 2023 Crispr

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

January 27, 2023 Pele

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!