Pele – Page 13 – F3 Knoxville

Q101 and Rainbows

August 12, 2022 Pele

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

Make sure they understand the disclaimer (get a nod of understanding)
Make sure you demonstrate exercises that may be unfamiliar to them.
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):

I am not a professional
You are here on your own volition, and participating at your own risk
F3 is a free program open to all men
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!

Make eye contact
Use your “outside voice”
Use GOOD FORM
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:

The NAME of the exercise. PAX REPEATS.
Whether it’s single count or in cadence. PAX REPEATS
“Ready position”… “Exercise!”
Change the tone or number of the cadence on the final rep. Call out Recover! This indicates a stop to the exercise.
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}

¹⁰But 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.” ¹¹Then 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? ¹²Now 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

August 9, 2022 Lillydipper

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.

chocolate chip

August 5, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Feels Like	Humidity	Wind Speed	Wind Direction
Partly Cloudy	88 ℉	96 ℉	63%	5.6 mi/h	SSW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Stretching with Cherry Pickers, Willie Mays, Neck Rolls. 10 Imperial Walkers. Mountain Climbers.

THA-THANG:

On my phone is an app. Tiny Decisions. It is a spinning wheel that randomly selects an exercise and a rep count.

Mostly just run from shaded area to shaded area. Then spin the wheel and do what it says.

We did move along the walking path and do 2 burpees at each lamp post.
We did 11’s at one point that included Merkins and Squats.
And at the top of Cardiac, we used 5 lamp posts to do LBCs. Starting at 5 increasing by 5 at each post. (25 at last post.)

Then
We saw a little silhouetto of a man
Scaramouche, Scaramouche, will you do the Fandango?
Thunderbolt and lightning very, very frightening me
(Galileo) Galileo
(Galileo) Galileo
Galileo Figaro
Magnifico-o-o-o-o

So we headed back to the flag.

MARY:
Storm moved away so we did some Mary based on the spinning wheel.
COUNT-OFF & NAME-O-RAMA
14 Cookie Lovers.
CIRCLE OF TRUST/BOM:

Welcome FNG – Steve-O

MOLESKIN:
For Andrew and his battles to find a better path. And for all the sick and suffering. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

August 6th workday 7AM – Cerebral Palsy Center.

Rivers Do Not Drink Their Own Water

July 31, 2022 Lillydipper

THE SCENE: Temps in 70’s, partly cloudy and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with 7, 15 second squat, 10 Twisties, 30 second squat, 10 Cherry Pickers, 45 second squat, 10 Rockettes, 60 second squat, Stretches, Little of This and That
THA-THANG:

Mosey to the Caribbean. We will run on a candy cane route, stopping at every other island to do the following exercises. The end of the candy cane will be the island in the middle of the north side of the Caribbean.

10 Merkins
10 Star Jumps
10 Big Boys
10 Plank Jacks

Mosey to the Lily Pad. We will do suicides running to each of five cones and back to curb. At curb we will do 20 Baby Crunches each time we come back. Next, we all run back the last cone. We will sprint back. The man in the lead picks up cone that is one his way back to the curb.

Mosey past the Pavilion by the Lily Pad to the perimeter trail. We will run east then south on the perimeter trail to the Serpentine Sidewalk and then head on the Serpentine Sidewalk toward the Caribbean Parking Lot. Men will run for ten light posts. Those getting to the tenth light post first circle back to the six. We will then walk for two light posts as a group. We will repeat this process all the way to the Caribbean. At the Caribbean we will slow mosey back to the AO.

At the AO parking lot we will partner up in teams of two. Each team will see how far one can throw a frisbee while the other partner runs forward to catch the frisbee. Whichever team gets the farthest is the winner.

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs. We had Hammy from Birmingham (not our own Hammy here at F3 Knoxville) join us today.
CIRCLE OF TRUST/BOM:

Rivers Don’t Drink Their Own Water

I found this message from Pope Francis and I thought I would pass it along to you:

“Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves.

Living for others is a rule of nature. We are all born to help each other.

No matter how difficult it is…Life is good when you are happy; but much better when others are happy because of you.”

To me, that is a beautiful message. I don’t even need to expand on it. I love it as it is.

MOLESKIN:
Prayers for those coping with drug abuse or living out on the streets.
ANNOUNCEMENTS:
Service opportunity at the Cerebral Palsy Foundation this Saturday.

Thankful for Friends Like You

July 27, 2022 Lillydipper

THE SCENE: Cloudy, muggy, low 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Imperial Walkers, 10 Plank Jacks, 10 Twisties, 10 Rockettes, 7 Little Baby Arm Circles and 3 Pterodactyls forwards and backwards, Little of This and That
THA-THANG:
Mosey to shaded parking lot that is across the street from the parking lot to entry of ball fields. We will go around the parking lot counterclockwise stopping at each corner to do exercise then move to next corner in the following fashion:

Corner 1: 20 Carolina Dry Docks, Bear Crawl to Corner 2
Corner 2: 20 Merkins, Bernie Sanders to Corner 3
Corner 3: 10 Gas Pumps, Lunge to Corner 4
Corner 4: 10 Shoulder Taps (both shoulders = 1), Sprint to Corner 1
Rinse and Repeat

Mosey to Pavilion. We will do 20 step ups on benches of picnic tables where both legs = 1

Mosey to bottom of Cardiac. We will run up cardiac stopping along the follow areas to do the listed exercises:

Curve 1: 20 American Hammers
Curve 2: 20 Hello Dollies
Curve 3: 20 Decline Merkins
Curve 4: 20 Bench Dips

Mosey to parking lot by entry of ball fields. We will go around the parking lot counterclockwise stopping at each corner to do the following exercises and them moving to the next corner in the listed manner:

Corner 1: 20 Squat Jumps, Sprint to Corner 2
Corner 2: 20 Squats, Bernie to Corner 3
Corner 3: 20 Big Boy Sit-ups, Sprint to Corner 4
Corner 4: 20 Iron Mikes (both legs = 1), Bernie to Corner 1
Rinse and Repeat.

Mosey to bottom of Mini-Cardiac. We will Bernie Sanders to park sign, then sprint to top.

Mosey on trail going along the roadway, then turn south toward the stop sign at the northeastern corner of the admin bldg. We will do 20 Flutter Kicks.

Next, we will sprint to start of rail by road, lunge along rail, then sprint along road until it is close to the Bat House.

Next, we will run at own pace to big tree by road that is north of the bat house then run back and go down the steps by the bat house then run back up to AO.

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
20 men, no FNGs
CIRCLE OF TRUST/BOM:
Thank You Friends

Thessalonians 5:11: Therefore encourage one another and build one another up, just as you are doing.

Gents, I am so lucky to have brothers like you who encourage me. When my wife went through treatment for breast cancer right when Covid-19 first hit, you guys were constantly giving my words of encouragement, offering to bring me food, and sending messages to me. When I had my hip replacement surgery last year, you guys were encouraging me again. Now, I will be having total shoulder replacement surgery this Thursday. I know some of you guys have already been praying for me. It is so good to have strong men, brothers, like you who are keeping my six. I am going to miss the F3 workouts for the next three months. Of course, I will be jabbering on Slack as soon as I am out of treatment. I will be coming to Asylum PM “board meetings” as soon as I am able. And, when I am able to walk or ride a bike, I will be meandering around the Asylum while you guys are working out. Praise the Lord for brothers like you. Thank you God, for the boost in my life that my F3 brothers continually give me.
MOLESKIN:
Prayers for Crispr’s friend, for Pop-a-Top’s friend’s mother, for Abacus’ mom, for Lilydipper’s surgery, and for the upcoming F6 Dad and Child campout.
ANNOUNCEMENTS:
Dad and Child Campout coming soon.