F3 Knoxville

Tag: Pele

The Man in the Middle

THE SCENE: Cool. low 40s, cloudy
F3 WELCOME & DISCLAIMER Check
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), IC

– 10 Cherry Pickers (4-ct), IC

– 10 Windmills (4-ct), IC

– 20 Tempo Squats (4-ct) IC

– 10 Rockettes (4-ct) IC

THA-THANG:

MOSEY to pavilion by northern ballfields:

  • AIKEN LEGS! 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward)

MOSEY to Big loop parking lot south of ballfields:

  • Catch Me If You Can!
    • Partner #1 Bernie Sanders, Partner #2 does 5 of the exercise then sprints to catch Partner #1. When he does, they reverse rolls.  We will run around the parking lot 4 times doing the following exercises:
  1. 5 American Hammers (2-ct)
  2. 5 Burpees
  3. 5 Gas pumps
  4. 5 Bobby Hurleys

MOSEY to where the path intersects the perimeter trail.

  • 20 American Hammers 4-ct, IC

MOSEY to base of Cardiac:

  • Cardiac 25’s:
    • Run to first turn and back. At bottom do 5/20, 10/15, 15/10, 20/5 of:
      • Mountain climber (2-ct) and LBCs

MOSEY to top of the hill by benches.

    • 20 American Hammers 4-ct, IC

MOSEY to parking lot across from AO

  • Need to get warmed up for Valentine’s day, so… BUCK 25’s!
    • Start at the X.  Karaoke to curb to the left. 10 Pickle Pounders/10 Pickle Pointers
    • Run back to X, Karaoke to right curb. 10 Pickle Pounders/10 Pickle Pointers
    • Run back to X, Bernie Sanders backwards to the curb. 5 Pickle Pounders/5 Pickle Pointers
    • Sprint forward to far curb. 100 Side Straddle Hops (single count). Yell out victoriously and with passion:  “BUCK 25!!”

MARY:
1.5 minutes of heart-shaped leg lifts.
COUNT-OFF & NAME-O-RAMA
14 strong
CIRCLE OF TRUST/BOM:

The Man in the Middle

During the last workout, Lillydipper and Steam were co-Qs, and gave their perspectives of F3 coming from a guy in his 20s, who was just starting out on his post-college life and correcting the course a little bit from some challenging times, and a guy in his 60s who has found renewed vigor in the workouts and benefits of male companionship.  So I thought I’d add to that and share a bit about what F3 has meant to me, a guy of 47 years, whose age is about in the middle of those two HIMs.

My first F3 workout was in late January, 2018, but F3 for me actually started January 1, 2017.  I’m not big into New Year’s resolutions, but I always start the New Year off with prayer and meditation about what I would like to get better at or improve in my life in the coming year.  That year, I identified two things that were of importance to me: 1) achieve a higher level of physical fitness, and 2) develop a closer and more meaningful relationship with God.

I felt #1 was necessary because I was at that age when some of your physical abilities start to wane.  Hey, it happens.  The sports that had always provided me with such joy and pride, as well as being an outlet for my competitive nature and keeping me fit, were becoming more and more frustrating for me, and injuries were becoming more common; thus, I stopped participating in them as much as I used to.  Consequently, my fitness and strength started to diminish.  I freaking HATE running (unless it’s up and down a basketball court, soccer field, etc.), and although I went to the gym somewhat regularly, I no longer had that avenue for fitness that playing sports 4-5 days a week had provided.

#2 was important to me because I just felt that I didn’t have as intimate a relationship with God as I would like.  I had grown up in a wonderful church, and I enjoyed attending either my home church or my brother’s church up in Chicago when I visited, but I hadn’t landed in a church here.  I had visited or checked out a few with friends who had invited me to service at their places of worship, but none of them felt like the right match.  As a single guy, and a bit of an introvert, I found it awkward to seek out more options on my own, so I had sensed my bond with God becoming a little weaker than I would like, and I resolved to actively seek out ways to strengthen that bond.

Later that same year, I met Lillydipper at a party hosted by a mutual friend.  We started talking, found we had many shared interests, and we struck up a friendship.  He invited me to the Polar Bear Plunge Jan 1, 2018.  There I met Abscess and Jinxy.  They gave me the ol’ EH, and after making excuses a few times, I finally showed up to F3 a few weeks later.  I thought I was going to be a one and done.  I hated it.  I was embarrassed by how slow I was (I was frantically searching for escape routes shortly after just doing the WARMUP left me breathless), the lactic acid or something made me nauseous for days (I remember the guys went out for a beer and some food afterwards… I could barely walk into the restaurant, let alone summon the strength to do more than sip pitifully on my water bottle), it was miserable, dark, and cold during the workout, I hardly knew any of the guys… I clearly remember thinking, just get through this stupid thing without throwing up, and you will never have to do it again. Check. Done.  Soyonara.  Tried it.  It sucked.  Later guys.  Thanks but no thanks.

And yet… and yet…!!

Once the pain and embarrassment faded, I was able to see that F3 offered a unique answer to my prayers. Here was an avenue to better physical Fitness for sure, and the BOM at the end really struck a chord of Faith.  How could I turn my back on this gift, this opportunity?  How could I quit??  I stuck with it, and grew both physically and spiritually.  I started reading backblasts, especially the Word at the end.  Someone once mentioned to me that sometimes they get more out of the BOM than sitting in a pew at church, and I couldn’t agree more.  I love bonding and learning from guys out here who are more conversant with the Bible than I am, or hearing the non-religious messages about improvement and leadership, or just being a good person.  What I DIDN’T pray for back on that New Year’s Day, or count on with my involvement with F3, is the Fellowship.  I had had a pretty good group of friends before, but I was caught by surprise at how strong the bonds of friendship are between the brothers that meet together for F3 workouts.  There is a unique and unexpected melding of spirits that occurs when you lock shields to get through brutally challenging physical hardship together through cooperation and encouragement of your fellow brother.  Through F3, I’ve met men who I not only enjoy having a beer with, but respect immensely and seek to emulate.  I didn’t realize I was missing that in my life.  And so F3 has literally been an answer to my prayers– both spoken aloud, and in my heart but not on my lips– from that day on January 1, 2017.  I am very grateful to the men of F3, and proud of the friendship, commitment to service, philanthropy, and open and accepting community that it provides.  I am especially grateful to, and humbled by, the men of the Fake Gloom, who I have the privilege to call brothers and friends.  I look forward to the challenges, rewards, and shared times that lie ahead.  Let’s GO!!

-Pele

MOLESKIN:
Continuing prayers for Pinto, who is battling a severe illness, and for Thunderstruck and his family.  Prayers for Switchgrass, who is dealing with issues at his work.
ANNOUNCEMENTS:

Young and Old

THE SCENE:  Cloudy, temps in low 50s.  This was actually a Co-Q by Steam and Lillydipper.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Steam got us warmed up with some 2fers for Tuesday.  We did 11 of each of the following but doubled it up with another 11:

  • Side Straddle Hops
  • Monkey Humpers
  • Merkins
  • Combo Rockettes/Windmills
    THA-THANG:

Steam continued with the following:  Mosey to AO pile.  Men split into teams of two each.  Partner 1 does squat while Partner 2 does 11 repetitions of exercise with CMU.  Then Partner 2 does squat while Partner 1 does repetitions.  Then the team sprints to the other side of the parking lot to do 11 repetitions (twice for 2fer Tuesday) of an exercise without CMUs.  The team will sprint back and forth across the parking lot to do the listed exercises.

With CMUs:

  • Overhead Presses
  • Rows
  • Burpees but pushing up on CMU
  • Pulls up to Chin
  • Incline Merkins on CMU

Without CMUs

  • Star Jumps
  • Merkins
  • Squats
  • Side Straddle Hops

Next, we will do Indian Walk across parking lot where man up front carries CMU, places it on ground after ten paces and walks to back of line.  After reaching each side of parking lot we will do 2fers of the following exercises:

  • 11 Smurf Jacks
  • 11 Side Straddle Hops
  • 11 Merkins
  • 11 Big Boy Situps

Next we will Grapevine Right to one side of parking lot and Grapevine Left back

Next we will Bernie Sanders to one side of parking lot and Bernie back.  Then, put CMUs back.

Next, Lillydipper moved us on with the following:  Mosey out of parking lot and onto roadway, going past the parking lot with the nice restrooms.  Turn right on the sidewalk and stay on sidewalk as it goes between the restrooms and parking lot.  Stop by light on sidewalk that is north of the parking lot.  We will do Route Sixty-Six up the Dragon Tail.  We will do this twice using the following exercises:

  • Smurf Jacks
  • Dive Bombers

Starting at the same point where we started Route 66, we will go up the Dragon Tail again but stop at each light and do 5 Hand Release Merkins and 10 Big Boy Sit-ups.  We will do this for six lights.

Mosey back to AO.  We will, next, sprint around the parking lot one time and Bernie Sanders around the parking lot one time.

COUNT-OFF & NAME-O-RAMA
9 men, no FNGs.
CIRCLE OF TRUST/BOM:
Steam:  It is an honor, as a man in his twenties, to be a part of a group of men where most are older than I.  There have been times when I surely haven’t had my life together and I have been able to look to these older warriors for leadership and guidance.  It is nice to know that I can seek them out and it also a great thing to be able to look up to them as role models.

Lillydipper: It is an honor for me to lock shields with the type of young men we have in F3.  The zest and enthusiasm of these younger HIMs inspires me.  I know the world is going to be ok when I see leaders like these grabbing the steering wheel.  To have their respect amazes me.  And to know that they will circle back to pick me up leads me to respect them the more.
MOLESKIN:
Prayers for Thunderstruck’s mother and Pinto, who are battling cancer.  Prayers for Abscess, Pele and Fob who are overcoming injuries.  Praise to Iceman’s brother and sister-in-law who recently had a baby.

Every Vocation

THE SCENE: Partly cloudy, temp in low 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Iron Mikes, 10 Cherry Pickers, 10 Rockettes, Michael Phelps
THA-THANG:
Mosey uphill to perimeter trail and continue moseying until we get to stop sign that is west of the upper parking lot.  We will do nickel dime quarters on the perimeter trail, going past the bottom of Mt. Everest and continuing on the perimeter trail until we hit the roadway at the Lyons Bend entrance to the park.  This is the exercises we will do with each nickel, dime, quarter (nickel, dime, quarter means run 1 light and do five of exercise, run 2 lights and do ten, run 5 lights and do 25):

  • Merkins
  • Squat Jumps
  • Big Boy Sit-ups
  • Smurf Jacks
  • Dive Bombers

Mosey east on roadway until we get to stop sign at intersection of roadway that goes to admin bldg.  We will stop here to do 20 American Hammers.

Mosey to parking lot that at Southern Ball Fields.  We will start at southern end of parking lot.  We will run to light, do 20 Merkins, run to next light, do 20 Merkins, and continue sequence until end of parking lot.  We will then Bernie Sanders back to the other end of the parking lot, stopping at each light to do 20 Big Boy Sit-ups.

Mosey back to Roadway.  Stop to do 20 Hello Dollies.

Mosey to parking lot that is by roadway and south of the playground.  We will sprint from one end of the parking lot to the other, stopping at each inlet to do 20 Carolina Dry Docks.

Mosey to AO.

MARY:
Sprint to each corner of parking lot and do 10 Smurf Jacks at each.  Then, lunge to each corner of parking lot and do 10 Star Jumps at each.  Finally, get on sixes and do 20 Flutter Kicks (four count).
COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.
CIRCLE OF TRUST/BOM:
As men in F3, we each have different vocations.  If we were to go through the types of jobs each of us have, I am sure we would see quite a variety.  No matter what our job, each of us, in that job, have an opportunity to impact our world.

The words of the following song, which we sometimes sing in my church, are simple but compelling to me.  The song shows how each of us give to God’s kingdom through our vocations. The song is called Day by Day and is written by Lowana Wallace and Isaac Wardell.  Here are the words:

[Verse 1]
Server, you remind us of our Savior’s bowl and towel
Teacher, you are raising up a child to be kind
Lawyer, give us hope that justice one day will surround us[Chorus 1]
May God’s kingdom come
On earth, His will be done[Verse 2]
Farmer, you are working for a table full of bounty
Painter, with each color you are teaching us to see
Nurse, yours are the healing hands that touch the poor and broken[Chorus 2]
May God’s kingdom come
On earth, His will be done
Lord, be close to us
Lord, have mercy on us
Lord, please put Your hand on us
Day by day[Verse 3]
Carpenter, you frame a house for those who need protection
Laborer, you lift a heavy burden for the weak
Leaders, build a city that all children may rejoice in

[Chorus 3]
May God’s kingdom come
On earth, His will be done
Lord, be close to us
Lord, have mercy on us
Lord, please put Your hand on us
Day by day
Lord, be close to us
Lord, have mercy on us
Lord, please put Your hand on us
Day by day

My wife, Jan, visited a monastery years ago.  The monastery was a beautiful place and visitors like Jan could sleep overnight if they desired.  Jan watched in fascination as she saw the monks there performing various tasks and worshiping at all hours of the day.  She had a conversation with one of those monks in a little gift store in the monastery.  He was a very wise and loving man who had been at the monastery for many years.  One of his primary jobs at the monastery was washing dishes and cleaning meals.  The job seemed like one which would be messy, laborious and dull to Jan.  The monk told her that he found the job a means to be closer to God.  He told her how, with each dish, knife and fork he cleaned, he thought how that simple service contributed to the entire monastery.  He thought also about how people all over the world perform the same task.  By washing those dishes, he was a part of humanity, part of an activity that makes the world spin.  In performing this task he was contributing to God’s kingdom.

Whatever our vocation, our current job, if we can think, like the monk did, about us contributing to God’s kingdom . . . or think about, like the song says, of God placing His hand on us, each of us, as we perform our tasks . . . then I think we we will find much more meaning, value and happiness in the work we perform.  May God’s kingdom come.  On earth His will be done.  Day by day.

MOLESKIN:
Prayers for Pinto, for Abscess’s youngest son who broke his collar bone, for Ice Man’s sister-in-law whose baby is due next week but is currently in breech, for Squirtle’s friend, and for Brick when he gives his testimony at church this Tuesday.
ANNOUNCEMENTS:
Board Meeting!

PM Asylum — Surprise Birthday Q

THE SCENE: Perfect for a beatdown.  50 Degrees

WARM-O-RAMA:
47 4cnt SSH,  Cherry Pickers, Arm Circles, Seal Claps

Baseline:  Apolo OhNo’s, Snowboarders, Rocky Balboa’s, Karaoke, Skips, Bear Crawls

THA-THANG:
Battle Buddy Up, Slingshot up Cardiac.  1 partner does 100 yard dash, while other does Blockees.  Then, slingshot back.

Mosey to the do Pyramid Scheme

Battle Buddy, run opposite laps, and do exercises when you meet :  Merkins, Squats, Burpees, LBC’s

MARY:
Freddie Mercury’s, Superman’s, Planks

CIRCLE OF TRUST/BOM:
Surprise 47 Birthday Q.  Read a study last week that figured out statistically 47 was the most unhappy year of someone’s life in the developed world.  You are most happy at 18.  The good news is that it is a Bell Curve and when you hit 67 you are once again as happy as you were at 18 years old.  I for one am going to give a middle finger to this idea and encourage all to make right now the best year of your life.  Love your kids more, Love your spouse more, Find Someone without friends and Love on them.  I have never heard of someone on their deathbed saying I should have loved less or volunteered less.  We all know that makes our heart full so encourage you to start now.
MOLESKIN:
Prayers for Pinto and his continued Fight.  Prayers for Tony Williams and his family who passed away last week.

Where Is Your Sting?

THE SCENE: Cloudy, mid thirties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops.  10 Burpees. 10 Iron Mikes.  10 Windmills.  10 Cherry Pickers.  7 Baby Arm Circles Forward and Backward.  7 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to Stop Sign at Northeastern Corner of Admin Bldg.  We will have cones posted along the road that semicircles around the Admin Bldg.  Each cone will give directions regarding exercises and how to get to the next cone.

  • Cone 1:  20 Big Boy Sit-ups.  Bernie Sanders to Cone 2.
  • Cone 2:  20 Diamond Merkins.  Hop to Cone 3.
  • Cone 3.  20 Shoulder Taps (both shoulders = 1).  Gravevine with left foot in lead to Cone 4.
  • Cone 4:  20 Star Jumps.  Grapevine with right foot in lead to Cone 5.
  • Cone 5:  20 Squat Jumps.  Sprint to Cone 6.
  • Cone 6:  20 Flutter Kicks (four count).  Bear Crawl to Cone 7.
  • Cone 7.  20 Smurf Jacks.  Bernie Sanders to Cone 8
  • Cone 8.  20 Merkins, 40 Baby Crunches, 20 Hello Dollies (four count), 20 American Hammers (four count), 20 Bicycle Kicks (four count), 20 Bottle Openers (both hands = 1).

Mosey back to stop sign at Northeastern Corner of Admin Bldg., picking up cones and signs along the way.  We will squat for one minute to quietly contemplate the beauty of the scenery toward the lake.

Mosey to CMU pile.  Men will split into pairs.  One partner from each pair will grab a CMU.  We will do Doras with partner one sprinting to other end of parking lot, doing 10 shin lifts, and sprinting back while partner two starts working on the exercises.  Partners will then switch positions.  These are the exercises that each pair will accomplish:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Bell Ringers
  • 100 Merkins with feet on CMU

Mosey through entrance way gate to northern ball fields.  We will go the ball field that is closest to the entryway and congregate at one end of the marked soccer field in the outfield.  We will throw frisbee three times and race to the frisbee.  We will then race to end of the soccer field and back.  Those men who got the frisbee on the three prior throws will be competing to see who gets a free breakfast from the Q leader. Next, we will split into two teams.  Men will split up to play frisbee football.  Every time the frisbee hits the ground, not only does the possession of the frisbee change to the other team but all team members must do five burpees.  I must give my brother, Waffle House, credit for being the originator of this frisbee/burpee rule.

Mosey to AO.

MARY:
20 Flutter Kicks, Boat Canoe.
COUNT-OFF & NAME-O-RAMA
Seventeen men with one FNG, a friend of Toto’s named Marty Mason.  His F3 name is now Tinder.
CIRCLE OF TRUST/BOM:
“When the perishable has been clothed with the imperishable, and the mortal with immortality, then the saying that is written will come true: ‘Death has been swallowed up in victory.’ ‘Where, O death, is your victory? Where, O death, is your sting?’” (1 Corinthians 15:54-55)

Edward Abbey was a park ranger and writer.  As a park ranger for the National Park Service he worked in scarcely populated desert areas of Utah, including the Arches National Park and Canyonlands of Southeastern Utah.  In his book Desert Solitaire, he speaks in one chapter about being alone in a very rocky canyon area in Utah.  Although an experienced ranger, he got lost and was stuck on a rock precipice.  He could make a jump across the precipice to a cliff similar in height but which was in the direction he knew would get him home.  He didn’t know how to get back the way he came even though he had tried to track it.  He was running out of water.  His choice was to either die of thirst where he was or make a huge leap from the precipice to the cliff.  The fall if he failed to reach the cliff would be hundreds of feet and would certainly bring him to his death.  He made the choice to jump and, for some good minutes, started thinking about his life before he made the jump.

What would you think about if you were faced with such a situation?  You are about to make the jump that will either continue or end your life?  What thoughts run through your mind.  Would you think about family?  About things that brought you joy?  Actions or lack of action that you regretted?  Would you wish you could say or do some things you had not yet done in life?  Would you have faith that God would follow you through death if death were to occur?  And, on the chance that you might make the jump, would you see life in a different way afterwards?  Would there be things that you would want to accomplish or do that you had yet to attempt?

Abbey gave a very poignant description of his fear and grief before making the jump.  As a man who loved nature, he thought with appreciation yet longing about the beauty of the world all around him before making the death jump.  Obviously, he made it to the other side as he later wrote the book.

As a man I would have been very scared, just as Abbey was.  As a Christian, I hope I would take comfort in verses like the one in Corinthians above.  I hope I would appreciate my mortality and the gift that God has given us in our short lives here on Earth.  But, I also hope I would realize that my perishable body has been clothed with the imperishable armor of God, that my mortality has become immortality through Him.  Then, even knowing I might fall to my death, I could say, “Death, where is your victory, where is your sting?”

MOLESKIN:
Prayers for Pele’s shoulder as he took a mean fall and hurt it during the frisbee football game.  Pusher, a physical therapist, said he didn’t dislocate.  Prayers for our brother, Pinto, who is suffering through treatment of multiple myeloma cancer.
ANNOUNCEMENTS:
New pull up bars that we raised money for will be going up.  We will have an AO launch in Morristown on April 4.