F3 Knoxville

Tag: Pele

F3 Q101 and GROW SCHOOL: MAKING AN IMPACT

THE SCENE:  A balmy and crisp 37.
F3 WELCOME & DISCLAIMER(Explained Importance of Qing, common anxieties and tips on how to overcome them, discussed mistakes Q has made and the importance of making adjustments ) Free, Voluntary, Q not a professional, here at own risk, know limitations – modify if needed.

WARM-O-RAMA: (Explained Calling Exercises and Cadence) SSH (IC)x20, Imperial Walkers (IC)x15, Tempo Squats (IC)x15, Tempo Merkins (IC)x10, Mountain Climbers (IC)x15, Flutter Kicks (IC)x25, 8ct Body Builders (IC)x7.

THA-THANG: Mosey to lower parking lot…..

4 Corners: (40,30,20,10) of Merkins, then Squats.  Mosey to Playground parking lot:

Quarter Pounder (4 cones separated by comfortable distance, Cone 1-25 Merkins, Cone 2-50 Squats, Cone 3-75 Mountain Climbers, Cone 4-100 SSH). Run back to start after each completed cone.  Mosey to bathroom parking lot….

Totem Pole: 10 Burpees, 9 OHC, 8 Merkins, 7 Mountain Climbers, 6 Squat Jumps, 5 8ct Body Builders, 4 Diamond Merkins, 3 Calve Raises, 2 SSH, 1 Good Morning – Perform all exercises then run to other side of lot and back, knocking off the top exercise each round. Mosey to Dragon’s Tail……

1 Burpee at each light pole as we mosey up the hill back to shovel flag.

MARY:
Dealer’s Choice: Had a few of the PAX who have not Q’d yet call the exercises and cadence. They did awesome!

COUNT-OFF & NAME-O-RAMA
37 Strong to include FNG “Twilight.”


CIRCLE OF TRUST/BOM:
Talked about two actions/traits that helped early Christians overtake the Roman Empire against insurmountable odds:
1) Love – they demonstrated a type of love that had never been seen before in Roman society. They loved sacrificially. They loved the unloveable. It was strange and did not make sense to the largely unbelieving Roman populous. Unbelievers took notice and were attracted to it, adding to the numbers of believers.
2) Generosity – They gave sacrificially to the poor and outcast with joy in their hearts, people who were marginalized by Roman society. Again, unbelievers noticed, were amazed, and added to the Christian population.

How can you cultivate this type of Love and Generosity in your own life?

When we all go home today, you will be surrounded by a different “PAX”: your wife, your kids, your friends, coworkers, etc. Step up and be their “Q”, leading virtuously. Let what we learned out here today transition and have an impact in our daily lives outside of F3. That’s what F3 is about!
MOLESKIN:
There was a lot of discussion and “teaching” by the Q.  I hope the men that showed benefited from my efforts.  It was a blessing to lead today.  Grow School afterwards was awesome: Abscess talked leadership and more Q101 while Steam showed his tech skills and showed everyone how to post a BB, add FNGs, etc.
ANNOUNCEMENTS:
Dog Pound Pull-Up Bar Install immediately after.

The Sea Refuses No River

THE SCENE: Windy, temps in 40s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jack, 10 Cherry Pickers, 10 Mountain Climbers, 10 Rockettes, Plank Reaches, 7 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to parking lot by southern ball fields.  We will suicides, running from curb on south end of parking lot to successive lights in the parking lot.  Each time we return to curb we will do 20 Baby Crunches before running to next light.

Mosey to Pavilion by Outdoor Chapel.  We will do Elevens starting with 1 Bench Dip off and 10 Squat Jumps.  After Squat Jumps, each man runs around the Pavilion and back to the bench he started with to do 2 Bench Dips and 9 Squat Jumps.  This pattern continues until each man has done 10 Bench Dips and 1 Squat Jump.

Mosey to Serpentine Sidewalk.  We will run length of sidewalk until it reaches the perimeter trail but will stop to do ten Big Boy Sit-ups every other light.  Those finishing first we sweep all men back.

Mosey to CMU pile.  Divide into teams of three.  Each team grabs three CMUs.  One man carries two CMUs across parking lot to next partner who carries them back to next partner.  On one side of the parking lot men do side-straddle hops while waiting for a partner to return.  On the other side of the parking lot men do curls while waiting for partner to return. Once all partners have carried the CMU to another side, partners will rinse and repeat but do overhead presses as the exercise with the stationary CMU.  When all partners have finished again, we will rinse and repeat one more time but do Rows with the stationary CMU.

COUNT-OFF & NAME-O-RAMA
Fifteen men and one FNG, Chip Omer, whom we dubbed “Salsa.”

CIRCLE OF TRUST/BOM:
Where do rivers flow?  To the sea.  My good friend, High-Heels, taught me that our own Tennessee River flows toward Chattanooga, dips into Alabama, heads northwest to the border of Alabama and Mississippi, then, of all things, heads north through Tennessee again to reach the Ohio River at Paducah, Kentucky.  From there, the waters head west to the Mississippi River and south before emptying into the Gulf.  A crazy route but the waters flow to the sea.

As humans, where do our lives naturally flow?  To God.  And, no matter what crazy routes we take, our direction, if we live for what we were created for, should be toward God.  What a beautiful metaphor it is to think of our lives being the rivers that flow to God, who is the Sea.  God created us for this and expects us to journey toward Him, our creator, our Home.

There is a song written by Pete Townsend (yes, the guitar crashing band member and primary song writer for the rock group, the Who) that beautifully depicts this idea of our lives flowing toward God. It was a song written on one of his solo albums.  The song is entitled “The Sea Refuses No River.”

Just as Jesus accepted all humans, whether tax collectors, outlaws, or prostitutes, the Sea, Townsend proclaims, refuses no river.

The sea refuses no river
Whether stinking and rank
Or red from the tank
Whether pure as a spring
There's no damned thing stops this poem.
The sea refuses no river
And this river is homeward flowing.

And it is that idea of God accepting him that helps him, helps the individual human, to live:

There was a fool in a dressing robe
Riding out the twilight hour
Lonely and cold in an empty home
Trying to access his power
But now he's like a stream in flood
Swollen by the storm
He doesn't care if he sheds his blood
Let him be reborn.

The wonderful thing to know is that there is no privilege to the religiously elite here.  The front row of seats is not sealed off to those who live by some code that Christian, Jewish, Muslim, or any type of religious snob claims we must live by,  Jesus informed us of this when he said, “The last shall be first and the first shall be last.:  (Matthew 20:16)

Townsend, recognizing this in his song, is able to celebrate the reborn course of his life toward God:

The sea refuses no river
No pecking code respected for the damned
The sea refuses no river
Whether starving and ill
Or strung on some pill
Just 'cause you own the land
There's no unique hand plugs the dam
The sea refuses no river
And the river is where I am
The river is where I am.

You are on the river.  Take comfort in the direction it flows.  The sea is the end to your journey.  And, the sea will not refuse you.

MOLESKIN:
Prayers for Iceman’s father, for Pinto, and for Thunderstruck’s mother.
ANNOUNCEMENTS:
Troubadour Q training at Asylum this Saturday morning, 7 am.

2 For Tuesday feat. Tour de Pavilion

THE SCENE: 55 – 60ish degrees #Amazing

PAX gathering early brought back an old Asylum PM tradition – the ceremonial tossing of a frisbee (or football). There’s something really special about this, it made my heart happy. Grown men, who just got off work, or left their family to come do F3 perhaps, tossing around a frisbee lightheartedly, enjoying The Creator’s magnificent-feeling creation.

F3 WELCOME & DISCLAIMER

Themes: #2ForTuesday, Tour de Pavilion, Quarter Pounder (25th)

[Welcome/Safety/Brief]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m honored to be your Q this evening
  • FNG: Kevin Canfield
  • Couple things before we get started:
    • Contrary to popular belief, I’m not a professional
    • You’re here on your own volition
    • And if you know your body better than anyone so if you need to modify anything we do this evening feel free to do it! But I encourage you to push yourself and the men around you
  • Let’s lock shields and rock these next 45 minutes


WARM-O-RAMA:

  • SSH: 25 (1-count)

(#2FT)

  • SSH: 25 (1-count)
  • Frankenstein: 10 (1-count)

(#2FT)

  • Frankenstein: 10 (1-count)
  • Squat-Bender: 10 (1-count)

(#2FT)

  • Squat-Bender: 10 (1-count)
  • Merkin: 10 (1-count)

(#2FT)

  • Merkin: 10 (1-count)


THA-THANG:

.

Tour de Pavilion commences!

Lay out the roadmap: Tour around the pavilions – each pavilion will encompass a Quarter Pounder (since today is the 25th) and keep in mind, it is in fact 2FT – so let’s celebrate accordingly! Think of it like leveling up in a game – once we pass level 1 – we go to level 2 (Pavilion 2)

(Mosey to Pav1 – baseball fields)

[Quarter Pounder 1]

  • 5 battle buddy sit-ups each
  • 5 lunges Right leg (1 count)
  • 5 lunges Left leg (1 count)
  • 5 squats (1 count)
  • 5 iron mikes (1 count)

(Mosey to Pav2 – Small overhang behind baseball fields facing the river)

[Quarter Pounder 2]

  • 5 incline merkins (1 count)
  • 5 decline merkins (1 count)
  • 5 box jumps (1 count)
  • 5  R leg squats (1 count)
  • 5 L leg squats (1 count)

(Mosey to Pav3 – small chapel)

[Quarter Pounder 3]

  • 5 half burpees
  • 5 mountain climbers (1 count)
  • 5 real burpees
  • 5 plank press-ups (4 count)
  • 5 boat drivers (4 count)
    • Wall-sit and drive the boat

(Mosey to Pav4 – small Pav to the left)

[Quarter Pounder 4]

(this one sucked the most/was the hardest/most character building)

  • 25×4 Side/skater lunges (quick)
  • 25×4 incline merkins
  • 25×4 line hops (quick)
  • 25×4 dips

(Mosey to Pav5 – Pav by fields)

[Quarter Pounder 5]

  • 25 SSHs (1 count)
  • 25 merkins (1 count)
  • 25 Imperial Walkers (1 count)
  • 25 cockroaches (1 count)

(Mosey to Pav6 – Chapel) **Chapel was occupied, stayed in small Pav next to it**

[Quarter Pounder 6]

  • 25 x 4 SSHs (all together)
  • Take a lap around
  • 25×4 Squats (all together)
  • Take a lap around
  • 25×4 Army Merkins (all together)
  • Take a lap around
  • 25×4 SSHs (all together)

(Mosey back to AO)

COUNT-OFF & NAME-O-RAMA

(Watch the video until the end – worth it)

IMG_0196

CIRCLE OF TRUST/BOM:

“Nothing Worth Having Comes Without a Fight”

The past couple of weeks have felt like a fight. A fight with God, a fight with myself, a fight with reality, a fight with my decisions. Different kind of fight maybe, but still a fight. When you show up for F3 whether it’s in the morning or evening, you know you’re going to fight to the finish. But you (hopefully) know that there’s going to be a brother on your left and a brother on your right that are ready to go toe to toe with you for the next 45 minutes.

Take this outside of F3. What have you had to fight for in your life // what are you currently fighting for? Your marriage, relationship, your kids, your job, your family, your friends, to not go back to a dark place, for the heart of men and women to know Jesus?

Our fights as men come in many different shapes and sizes, whether as a young man or a man with some more notches on his belt. What makes keeping the faith and fighting the good fight worth it during those times? Just like in F3 – you don’t do it alone. F3 is just the huddle – the game is outside the COT. Call a brother out – pull a brother in.

Keep the Faith & Fight the Good Fight brothers – it’s worth it.

 

Sowing Seeds

THE SCENE: Beautiful sunshine and cold, temp in 20’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops.  10 Burpees.  Ten Cherry Pickers.  8 Burpees.  Ten Windmills.  6 Burpees.  Seven Baby Arm Circles Forwards then Backwards.  4 Burpees.  Seven Wide Arm Circles Forwards then Backwards.  2 Burpees.  Little of this and that.
THA-THANG:
Mosey to trail way that is east of parking lot and which meanders towards the Lyons Bend Gate entrance of the park.  We will do 14’s on the trail until it reaches the roadway that goes to the Lyons Bend Gate.  With the 14’s we will bear crawl one light, then run for four lights, then repeat the pattern until we get to the roadway.

On grass by the roadway we will do 20 Hello Dollies in cadence.  Next we will run and do nickel, dime, quarters (run 1 light, do 5 of exercise, then 2 lights and do 10 of exercise, then 5 lights and do 25 of exercise) with the following exercises:

  • Dive Bombers
  • Big Boy Sit-Ups
  • Merkins

We will stop at the bottom of Mt. Everest.  Here, all men will do 10 Hand Release Merkins, then 40 Baby Crunches, then run up Everest and go all the way to the top of the Space Needle.  Men then run back down the stairs to the Space Needle and meet in parking lot.

Mosey to Area 51 at southeastern side of Admin Bldg.

We will be doing sevens on the starting from the bottom of driveway of area 51 and heading south a distance of about 20 yards.  We will start with 1 Squat Jump and go the 20 yards to do 6 Burpees, then continue with the “sevens” sequence.

Mosey onto roadway and head to parking area by apartments. We will do 20 American Hammers in Cadence

Mosey on roadway to parking lot with nice restrooms.  We will do 20 Flutter Kicks in Cadence.

Mosey to CMU Pile.  Each man grabs CMU.  We will do the following exercises.  Between the exercises we will sprint to the end of the parking lot and back.

  • 25 Overhead Presses
  • 25 Curls
  • 25 Rows
  • 20 Bell Ringers
  • 20 Sit Ups with CMU at chest
  • 20 Decline Merkins with feet on CMU

Mosey to bottom of Mini Cardiac.  We will go uphill to AO.  We will start with Bernie Sanders until we get to green sign, then sprint the rest of the way.

MARY:

10 Sideways Shoulder to Knee Bends on Right Side and 10 Shoulder to Knee Bends on Left Side (Four Count)

.COUNT-OFF & NAME-O-RAMA
Eight Men, No FNGs
CIRCLE OF TRUST/BOM:

2 Corinthians 9:10

Now He who supplies seed to the sower and bread for food will supply and multiply your seed for sowing and increase the harvest of your righteousness;

Zechariah 8:12

‘For there will be peace for the seed: the vine will yield its fruit, the land will yield its produce and the heavens will give their dew; and I will cause the remnant of this people to inherit all these things.

As a very young boy I can remember planting seeds with my mother in a flower bed before the season of Spring came around.  I was very anxious to see when the flowers would grow.  My mother told me it would take some time but I would go out to the garden each day to look, only to see the same old flower bed with no growth. I forgot about it all after a while.  Then one day, the flowers actually sprouted.  I was filled with excitement and wonder.  Those flowers actually came from the tiny little seeds I had planted!!

We as humans can also plant seeds and watch righteousness spread through what we have planted.  A visit to a person in need, an opening the door for a person at a store, a letter to an old friend, listening intently to someone who has something on their heart to say, paying attention to youth as they approach adulthood, an anonymous gift to another, a compliment given a few times a week to others – these are ways we can plant seeds of righteousness.  And as 2 Corinthians 9:10 indicates, God will multiply and harvest the seeds we have planted.

Sometimes we may plant a seed without even knowing it.  For example, an airlines ticket agent planted a seed for me one time when I was flying from Dallas to Jackson, Mississippi back when I was working as a trial consultant.  I was not really looking forward to the trip and was feeling a little sorry for myself that morning.  I heard the ticket agent talking to a fellow ticket agent at the counter about the movie Patch Adams starring Robin Williams.  Patch Adams was a medical doctor who made it his mission to help others, whether he healed them medically or made them smile and even laugh in the face of their serious illnesses.  I left that ticket counter thinking, you know, I can try to be like that this very day.  I have a difficult job ahead of me but I can choose to be kind to those I meet, to carry a face of strength in grace, to plant a few good seeds here and there.  I felt good for the rest of the trip and was even more confident in my work.  In the way I was choosing to act, I felt like God was behind me.  And, who knows, I may have spread some good seeds along the way.

As HIM’s, we make the choice to do good.  And, we can to that daily.  Keep the idea of planting seeds in your mind today and this week.  And remember that God will harvest your seeds of righteousness.

 

MOLESKIN:
Prayers for Hand’s wife and her friends on the trip they are taking to Florida for the week. Prayers for Hands as he parents his sons on his own with the hope they don’t burn the house down!  Prayers for our brothers Messi and Pinto.

A Frigid and Motivated Asylum

THE SCENE: Cold, 22 Degrees.
F3 WELCOME & DISCLAIMER:  I am not a professional, the workout is free, and we are at Fitness, Fellowship, and Faith.  I do not know your injuries, so modify as you see fit.

WARM-O-RAMA:

Cherry Pickers
Motivator from 10
Around the World Merkins (20)
Baby Arm Circles

THA-THANG:

Reps of 20 for each exercise
Station 1 with Coupons
20 Rows
20 Curls
20 Squat Thrusters
20 Tricep Ext
20 Calf Raises with Coupon
20 BBS with Coupon “Louganis”
Run from station 1 to 2, perform exercises, rinse and repeat
Station 2 at the pavilion
20 Wide Merkins
20 Squat Jumps
20 Picnic Table Dips
20 Diamond Merkins
20 El Capitan to bleachers
20 Picnic Table pull Ups
Mosey to Playground
10 Lunges (each leg) with one leg on the wall
20 Derkins
20 Dips
Mosey Back to AO

MARY:

20 Pickle Pounders
20 Merkins
20 Flutter kicks
20 Hello Dolly’s
20 Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Deuteronomy 6:5
Matthew 22:38
God’s message is the same from Moses, to Jesus, and to us.  Love God with all of your heart, mind, and soul.

MOLESKIN:
NA
ANNOUNCEMENTS:
NA