F3 Knoxville

Tag: Pele

The Hills Are Alive With The Sounds of F3

THE SCENE: Nice Day! Chilly at 7:00 am start mid 40s. Clear sky
F3 WELCOME & DISCLAIMER

Follow the Covid recommendation’s …. I am worse than any amateur, modify as necessary. We are going to do some hills today.

WARM-O-RAMA:
SSH X 15 , Butterfly Stretch ( Coach Dunn’s advice always appreciated), IT Band/Hip band stretch, quad stretch, arm circles, 5 Burpees. ( Pluto has no rhythm so the counting is always off a little )

THA-THANG:

The goal for this workout was to hit each of the primary hills in the Asylum AO. While planning the workout Pluto realized that an appropriate theme was the movie the Sound of Music. At multiple points in the workout the Pax sang the “The Hills are alive with the sound of F3” The singing was high spirited, but not in tune.

  • Run from AO start to base of Everest. At Everest Base: 20 Beachball  Merkins & 20 LBCs
  • Run up Everest – Al Gore till 6 up then Mosey to Stop sign. At Stop Sign 15 Squats with 5 second hold at bottom. Mosey to bathroom building at base of Picketts Hill.
  • Run up Pickets Hill with 5 Burpees at each plateau ( 5 Plateaus & 25 burpees if the hard side was chosen) Mosey down to Picnic Tables
  • Picnic Tables – 15 Picnic Table Pull Ups, 15 Dips, 20 Merkins in parking lot. Rinse & Repeat 2x. Did a few yoga stretches and core at  flagpole then mosey between ballfields to base of Cardiac Hill.
  • Run up Cardiac Hill with 10 Imperial walkers at every second light ( We sang the Hills Are alive at Base and put a headlock on a passing walker )
  • Mosey to CMUs… 20 Curls, 20 Overheads, 20 rows with CMUs Rinse & Repeat x 2 then mosey to base of Baby Cardiac Hill.
  • Up & Down Baby Cardiac Hill 3 x with LBCs or Ankle touch core work at base x 20.
  • Finished together running up final hill to AO start point while singing “Climb Every Mountain”

COUNT-OFF & NAME-O-RAMA
24 Pax got better this fine morning! Pele, Drum Major, Waffle House, Lillydipper, Hot Tub, Hooker, Jumbo, Mickey, G String, Convoy, Choir Boy, Matlock, Dung Beatle, Gilligan, Abacus, Gobbler, Swimmies, High Heels, Crawldad,
CIRCLE OF TRUST/BOM:
Pluto shared how one of his favorite movies to watch during the Christmas season was the Sound of Music. As we hit the four hills of the Asylum AO this morning the song the Hills are alive with the sound of F3 was an appropriate theme. It is a rare that we do all four of these hills in a workout. Only have time to do so on a 1 hour Saturday. As we finished the workout the song ” Climb Every Mountain” was a closing song and finished  the Sound of Music workout  theme nicely. Pluto then shared 10 points of Trivia related to the Sound of Music and a tie in to leadership lessons from the Sounds of Music that were in a Forbes Magazine article a few years ago.

Sound of Music Trivia:

The Von Trapps did escape Austria as the Nazis came to power, but they didn’t flee over the Alps, they got on a train to Italy and then traveled to America, where they had a concert tour scheduled. The day after they left, Hitler ordered the Austrian borders shut.

When they left Austria, Baron von Trapp and Maria had already been married for years and had two children of their own, with another on the way.

When the von Trapps came to America they settled in Stowe, Vermont. They opened the Trapp Family Lodge, which is operational to this day.

The Sound of Music was the eighth and final musical written by Rodgers and Hammerstein, but Hammerstein never saw the movie. He died of stomach cancer nine months after the Broadway premiere.

“Edelweiss” was the last song Oscar Hammerstein ever wrote, the production of the movie had to stop for two hours to teach all of the extras the words to the song for that scene.

When it came to the movie, Julie Andrews wasn’t the first choice for Maria! Producers wanted Grace Kelly or Doris Day to replace her.

Sean Connery, Richard Burton and Bing Crosby were in the running to play Captain von Trapp, before the role went to relative newcomer Christopher Plummer.

Kurt Russell and Richard Dreyfuss also auditioned to be von Trapp children.

While filming the iconic opening scene, twirling in the hills of Austria, Andrews kept getting knocked down in the mud by the gusts from the helicopter carrying the camera.

Adjusted for inflation, it’s one of the highest grossing films ever made, right behind Gone With the Wind and Star Wars.

It had the longest first run in U.S. cinemas ever at four and a half years.

Forbes Magazine: Four Leadership Lessons from Maria Von Trapp 

https://www.forbes.com/sites/geoffloftus/2016/05/28/four-leadership-lessons-from-maria-von-trapp-julie-andrews/?sh=3c7d0e4210c6

MOLESKIN:

As we prayed together we as HIMS so often pray for our significant others and others in the Pax undergoing spoken challenges. Please remember that each of us has our own challenges each day & that all of us are going through something. Remember to pray for all the unspoken needs of our Pax and fellow f3’ers
ANNOUNCEMENTS:

The workout was followed by a well attended and enjoyed coffee time at Panera.

Giving in Thanks

THE SCENE: Beautiful and sunny day, temps in low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Pinto Twists, 10 Windmills, Gobble Trot around the parking lot, 7 Baby Arm Circles forward and backward, 5 Wide Arm Circles forward and backward.
THA-THANG:
Mosey on trail toward Mt. Everest but stop halfway for 20 American Hammers.

Continue mosey to base of Mt. Everest.  We will do 10 Tempo Merkins and 10 Tempo Squats.  We will then run to top of Everest.  At top we will do 30 Baby Crunches, 20 Hello Dollies and 10 Shoulder Taps.

Mosey to Shaded Parking Lot across street from Northern Ball Park Entrance Parking Lot.  We will do 20 Flutter Kicks.

Mosey to Caribbean Parking Lot.  We will run a U shape around parking lot stopping at every 3 islands to do exercises.  Those getting to end of U first will sweep men back.  Here are the exercises:

  • 20 Smurf Jacks
  • 10 Hand Release Merkins
  • 20 Bicycle Kicks (4 ct)

Mosey go grassy area by first ballpark off of Northern Ball Fields entrance.  We will play a game of 10 second huddle football (no more than a ten second huddle between plays).  The game will be touch with one blitz allowed per four down and only mid field being a first down mark.

COUNT-OFF & NAME-O-RAMA
29 men/boys with one FNG, 5-year-old Jack, son of Lunch Money.  Jack now has the F3 name of Turkey Gobbler!
CIRCLE OF TRUST/BOM:

I had the opportunity to look at some quotes from Presidents that each made on Thanksgiving Day.  I was struck by how many, in giving gratitude for the way our nation has prospered, also gave attention to the need to give to others, particularly the less fortunate.  I will quote from two of those presidents:

Calvin Coolidge 1925:

 “As we have grown and prospered in material things, so also should we progress in moral and spiritual things. We are a God-fearing people who should set ourselves against evil and strive for righteousness in living, and observing the Golden Rule we should from our abundance help and serve those less fortunately placed. We should bow in gratitude to God for His many favors.”

Ronald Reagan 1981:

“In this spirit, Thanksgiving has become a day when Americans extend a helping hand to the less fortunate. Long before there was a government welfare program, this spirit of voluntary giving was ingrained in the American character. Americans have always understood that, truly, one must give in order to receive. This should be a day of giving as well as a day of thanks.”

To give to others is an American call and certainly a call for F3.  I am proud of F3 for the principal we attempt to follow of giving to the community and those in need.  I have been struck by the way are N’antans, currently Judge Judy and formerly Abscess and Cap’n Crunch have made that a mission of F3 Knoxville.  Let us keep the spirit of giving in our hearts as we give thanks for our blessings.

MOLESKIN:
Prayers for Pinto, for Ribbed’s wife as she goes through surgery for removal of tumor by spine on Dec 14, for Curveball and his wife as they head to Florida on Saturday for surgery she will have there early next week, for the wonderful woman that F3 helped clean shelves in her garage last week, and for the lonely and isolated in our country on this Thanksgiving Day.

[ The Scene ]

– Apparently this whole “board meeting” idea has caught on with “The Others” = people that don’t do F3. So tonight, The Others were having a board meeting (sort of – sitting around in camp chairs in a circle and talking with/without drinks in hand) – so PAX moved to the Asylum AM spot to circle up

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I am not Thunderstruck unfortunately but he had a previous engagement so I will be your Q tonight!
  • Couple things:
    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything that we do tonight – you know your body better than anyone – so feel free to do so.

[ Warm 0 Rama ]

  • SSH: 30 x 4 IC
  • Rockette: 25 x 4 IC
  • Squat: 20 x 4 IC
  • Merkin: 15 x 4 IC
  • Imperial Walker: 15 x 4 IC
  • Motivators: 4

[ The Thang ]

(mosey to the CMU pile)

25s

  • 5 rounds
    • Round 1: 5 CMU curls —> run to playground: 5 dips
    • Round 2: 5 CMU curls + 5 chest presses: run to playground: 10 dips
    • Round 3: 5 CMU curls + 5 CMU chest presses + 5 CMU rows: run to playground: 15 dips
    • Round 4: 5 CMU curls + 5 CMU chest presses + 5 CMU rows + 5 CMU sit-ups —> run to playground: 20 dips
    • Round 5: 5 CMU sit-ups + 5 CMU rows + 5 CMU chest presses + 5 CMU curls
  • 2 POCs (Points of Contact)
    • CMU pile
    • Playground down from AO
  • 5 Xs
    • @ CMU pile: curls, chest presses, rows, sit-ups
    • @ playground: 5 dips —> +5 —> +5 every round

(Return CMUs and mosey to Pavilion)

All My Benches

  • 4 sides of the bench
    • Short Sides: 25 pull-ups/chin-ups
    • Long Side 1: 25 Incline Merkins
    • Long Side 2: 25 Decline Merkins
  • Wall-Sit when done

(Mosey to playground)

The Final 15

  • 10 at the playground
    • 5 minutes of bench work
      • Alternate between box jumps/step ups + dips
    • 5 minutes of core work (these were some LONG minutes). Have you ever had 5 minutes last 3 hours? Because now we all have.
      • Alternate between flutter kicks and big boy sit-ups
  • 5 back at the AO
    • Mosey back to the AO
    • Light stretching with Steam (not Pusher approved OR denied. OR denied, that’s important)
      • Stretching back and lower legs
      • Borderline yoga stretching legs an chest

[ COT ]

  • # off
  • Name o Rama
  • BOM

”When I”

When I wandered, He led.

When I was thirsty, He supplied water.

When I hungered, He provided nourishment.

When I strayed, He called me back.

When I let my thoughts wander, He re-focused me.

When I was weary, He provided a place to sit and rest.

Think about your own “When I” statements from this year. In addition to the ones I’ve experienced above, some of mine have been “When I wondered if I was going to have a job” or “When I was isolated in my home for days on end during the original quarantine” or “When I didn’t know how this would end” or “When I questioned why all of this is happening” and so on and so forth. So what are your “When I(s)” ?

But the thing about a “When I”statement is just that, the but. But God. So if and when you find yourself wandering – let Him lead. If and when you find yourself thirsting for something (literal liquid or not) – let Him supply it. If and when you hunger (physical hunger or soulful hunger) – let him provide nourishment. If and when you feel yourself straying – let Him call you back gently (or strongly sometimes). If and when you feel your thoughts begin to wander and take control – let Him refocus you. And when and if you find yourself weary – let Him provide you a place to sit and find rest in Him.

Don’t Look Back

THE SCENE: Sunny, temps in low 40s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Y 20 Side-Straddle-Hops, 10 Mountain Climbers, 10 Cherry Pickers , 32 Grady Corns, Left Leaner (Liberal), Right Leaner (Conservative), Little of This and That.
THA-THANG:
Mosey to Coliseum. We will do 20 American Hammers and 10 Tempo Merkins.  Mosey to parking lot below Coliseum.  Each man gets a partner for Doras.  While partner runs up stairs and to driveway coming back to parking lot the other partner does exercises.  Here are the exercises that each two-man team completes:

  • 100 Squat Jumps
  • 100 Iron Mikes (both feet = 1)
  • 100 Hello Dollies (4 ct)
  • 100 Flutter Kicks (4 ct)
  • 200 Baby Crunches

Mosey to stop sign at southeastern corner of Admin Bldg.  There will be cones planted along the roadway.  Men will stop at each cone to do exercise listed.

  • Cone 1:  10 Hand Release Merkins.  Sprint to Cone 2.
  • Cone 2:  Ten Burpees.  Bernie to Cone 3.
  • Cone 3:  20 Big Boy Sit-Ups.  Bear Crawl to Cone 4.
  • Cone 4:  Run to front of Admin Bldg to do 25 Calf Raises at Steps.  Then run back to Cone 5 which is on roadway at other end of parking lot.
  • Cone 5:  Hop to Cone 6.
  • Cone 6:  Run down stairs by bat cave, head left to grove and run up top of summit to come back to this cone.  Then Bernie to Cone 7.
  • Cone 7:  20 Dive Bombers.  Butt Kick to Cone 8.
  • Cone 8:  20 Bicycle Kicks (4 ct.)  Sprint to Stop Sign.  Alternate between Big Boys and Merkins until rest of PAX arrives.

Mosey to Haslam Boulder.  30 Second Gander at River Area below.

Mosey to Parking Lot with CMUs.

Each man grabs CMU.  We will do the following exercises then run to Pavilion to do 15 Picnic Table Pull-ups between each exercise:

  • 20 Overhead Presses
  • 20 Bell Ringers
  • 20 Curls
  • 20 Rows
  • Note:  We just happened to team up and play a little game called “Encore” while in the midst of the CMU exercises.  Losers had to do some Burpees.

COUNT-OFF & NAME-O-RAMA
22 men, no FNGs.
CIRCLE OF TRUST/BOM:

Philippians 3:13:  Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead. . .

From Lyrics to “Don’t Look Back” by Boston:

Don’t look back
A new day is breakin’
It’s been too long since I felt this way
I don’t mind where I get taken
The road is callin’
Today is the day.

A patient of mine told me of a quote he heard that he wanted to apply to his own life.  The quote is, “There is a good reason why the front window of a car is bigger than the rear view mirror.”  I love that quote.  If we spend too much time looking at the rear view mirror what happens?  We crash.  We are injured.  We are not dealing with what lies ahead.

I see another patient who is frankly stuck in the past.  It keeps him from moving on in the present.  He made a decision to leave a job he hated, retire early, leave the expensive city he lived in up north, and move to the mountains of East Tennessee.  His life has not been what he had dreamed about when he made the decision.  He has struggled financially and doesn’t have as many friends here as he would hope to have.  He now regrets the decision he made to quit the job he had and move here.  He keeps thinking of how much more money he would have if he had stayed with the job.  Trouble is, he was miserable at that job and treated unfairly in it.  He had good reasons for making the decision he did.  And, he could make his life better here.  He has opportunities to meet new people, meet friends.  He could get a part-time job to bring in a little extra income besides his retirement income.  But he lives in regret, looking at the past through that rearview mirror.

Even if we do make mistakes in life, we cannot go back and fix it.  We can only learn from our mistakes and move on.  That is the key to finding what we need.  I think this is what Jesus meant when he said, “No one who puts his hand to the plow and looks back is fit for the kingdom of God.” (Luke 9:62) He means that if we keep looking back we will miss out on God’s heavenly blessings, on the opportunity He gives us to live in Him.

Gents, don’t look back.  We all make mistakes.  Put your hand to the plow and move forward, trusting in God to be with you along the way.

MOLESKIN:
Prayers that racism would end in our country, our melting pot; for the victims of Covid-19 around the world; of praise for Lily’s wife, Jan, being cancer free; for Abscess’ sister who will be getting a biopsy to see if she does have breast cancer; and for Ribbed’s wife who has surgery near the cervical area of her spine to remove a tumor.
ANNOUNCEMENTS:
Bring coats for the collection we are gathering for charity.  Come on out to Panera this morning for the book signing by a fellow named Robertson Dickens (aka Crawdad).

Mercy Now

THE SCENE: Clear evening, temps in 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Burpees, 10 Mountain Climbers, 10 Windmills, 10 Cherry Pickers, 10 Baby Arm Circles Forward and Backward, Little of This and That
THA-THANG:
Mosey on dragon tail and up past Haslam Boulder to street nearby.  We will stop to do 20 American Hammers.

Mosey on trail toward Lyons Bend and stop as it intersects with other trail.  We will do 20 Hello Dollies and 20 Merkins.

Mosey west on trail and then south on trail to foot of Summit.  We will do 20 Flutter Kicks and 10 Hand Release Merkins.

Mosey to grassy area by Utilities Bldg.  We will do 20 Bicycle Kicks and 15 Shoulder Taps.

Mosey to Lane that Semi-Circles by soccer fields.  We will do 20 Box Cutters and 20 Carolina Drydocks.

Mosey on Semi-Circle Lane to Southern Ball Field Parking Lot.  We will bear crawl 10 parking lane lengths, lunge 10 lengths and Bernie the remainder.  We will do the same thing going back to where we started.

Mosey to curbside by street leading back to A0.  We will do 20 Curbside Bench Dips.

Mosey to AO area.  We will do 10 Hand Release Merkins, then Bernie halfway up mini cardiac and run rest of the way up.  Run back down to AO.

MARY:
At AO we will finish with Ring of Fire doing merkins.
COUNT-OFF & NAME-O-RAMA
18 men including one FNG, Crawdad’s 11-year-old son, Asher, whom we dubbed Speed Flash.
CIRCLE OF TRUST/BOM:

Hebrews 4:16:   Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.

I was listening to Spotify and heard a song with words that made me think of Corona Weight’s brother who is currently in prison.  Corona Weight has asked for prayers for his brother a number of times at our Asylum PM BOM. Corona Weight obviously loves his brother and prays not only for his brother’s health, but his salvation.

The song I was listening to is called Mercy Now and is sung and written by Mary Gauthier (pronounced GOH-shay).  Here are the lines that made me think of Corona Weight and his brother:

My brother could use a little mercy now
He’s a stranger to freedom, he’s shackled to his fear and his doubt
The pain that he lives in it’s almost more than living will allow
I love my brother, he could use some mercy now.

This “brother” in the song may not even be in prison but is a stranger to freedom.  And, from what Corona Weight has told us about his brother, that he loves so much, even out of prison he will be “shackled” unless he can turn his life around.  His brother needs mercy.

Yet, as I listened more to Gauthier’s song, I realized that she was talking about more people than her brother (and her father, whom she described in the first lines of the song).  Our country and even our churches need God’s mercy:

My church and my country could use a little mercy now
As they sink into a poisoned pit it’s going to take forever to climb out
They carry the weight of the faithful who follow them down
I love my church and country, they could use some mercy now.

The true Christian knows that Gauthier is right.  We realize that we, too, are sinners who wear our sin as much as anyone else.  And, we trust in God’s mercy to save us.  For the fact is that we all, no matter how rich or poor, no matter where we live, no matter what church we attend or people we associate with, need mercy.

Some of the last lines of Gauthier’s song read that every living thing could use some mercy now:

Only the hand of grace can end the race towards another mushroom cloud…
I know we don’t deserve it but we need it anyhow
We hang in the balance dangle ‘tween hell and hallowed ground

And every single one of us could use some mercy now.

Lord, have mercy on every single one of us.  We can use it and we need it now.

MOLESKIN:
Prayers for Corona Weight’s brother, Jared.
ANNOUNCEMENTS:
Bring coats by next Tuesday for charity drive.