F3 Knoxville

Tag: Pele

Brolympics Redux

THE SCENE: Cloudy, mild breeze that would ruffle my hair if I had more of it, mid 40s.
F3 WELCOME & DISCLAIMER

Done

WARM-O-RAMA:
SSH x 20 IC, Cherry Pickers x 10 IC, Ankle Grabbers/hammie stretch, Baby Arm Circles Forward (x10) and Backward (x10) IC, Shoulder Tap Merkins x 10 IC

THA-THANG:
Today we revisited the events of the Brolympics that we enjoyed at the F3 anniversary a few weeks ago.  We started with the long distance run first, carrying a softball bat high as the Olympic torch.  Indian run from AO up Baby Everest and around running trail to parking lot, then back close to the AO, passing “torch” off as PAX gets to front.

Brolympic Redux:

Parking lot will have 6 different stations that imitate the F3 Brolympics events.  We will do each station for 2 minutes, AMRAP.  The stations are:

  • Merkins
  • BBS
  • Shuttle Run / Suicides
  • Burpee Broad Jumps
  • 40-yd dash
  • Bear Crawl around cones

This was followed by a mini Pickett’s Charge up Baby Everest.  Not enough time to rinse and repeat as planned, so we each PAX member chose whatever exercise they wanted to revisit, rotating as desired, until it was time to head back to the AO.

MARY:
Flutter kicks x 25, 4-ct IC, Box Cutters x 20, 4-ct, IC

COUNT-OFF & NAME-O-RAMA
6 Strong!

CIRCLE OF TRUST/BOM:

Doing Christianity – Reverend Gretchen Sylwester at Bethel Church, Elmhurst IL

‘Author and activist Shane Claiborne writes in The Irresistible Revolution: “If you ask most people what Christians believe, they can tell you, ‘Christians believe that Jesus is God’s Son and that Jesus rose from the dead.’ But if you ask the average person how Christians live, they are struck silent. They usually say something like “Christians live pretty much like everybody else, they just sprinkle in a little Jesus along the way.”

One of the speakers at an interfaith community event at the Villa Park Islamic Center said that in her tradition, religious action is far more important than religious belief. From her perspective, how we live is far more important than what we say we believe. More recently, the tragedy in Pittsburgh at the Tree of Life Synagogue might make one question about what a “Christian response” to this tragedy might be.

What is essential to a Christian way of life? What are the things that we do that set us apart? If you were to describe the Christian way of life to a non-believer, what would you say? If it is not just Jesus’ sprinkles, what is it?

One place to start is by talking about generosity and grace. We share. Christians use our power and privilege to change things for others who have less. We are slow to judge and quick to forgive. We are diligent in setting aside time for prayer and meditation. We worship with others as an essential practice, something that we make room for in our lives as a “must” rather than a “maybe.” And most of all, Christians look to the future with hope, not fear.

I encourage you to consider your own action plan for being a Christian. Forget about the word “think.”  Forget the word “believe.” Consider what it is that we do that makes us unique. For as the old hymn goes, in the end, “They will know that we are Christians by our love, by our love. They will know we are Christians by our love.” ‘

MOLESKIN:
The PAX shared some words of support for one of our members who is going through a difficult stretch.

ANNOUNCEMENTS:
3rd F coming up this Saturday at the Outlook, 8:30 a.m.  Breakfast provided, $10 donation recommended.

Earl Grey Tea Type of Day…

THE SCENE: mid 30s, dark, cold, rainy… yeah, it was just a peach of an evening.

F3 WELCOME & DISCLAIMER 

Yep

WARM-O-RAMA:
Motivators, 7 ct, descending, Cherry Pickers IC, Little of this, little of that, Baby Arm Circles forward (10 ct, IC) and backwards (10 ct, IC), 10 x 4 calf raises followed by 25%, 50%, 75% and 100% sprint across parking lot and back.

THA-THANG:
Changed plans after looking at radar and not enjoying the near-freezing rain during the warm up and went to the pavilion for a tabata workout.  20 seconds on, 10 seconds rest, 8 reps of the following exercises:

  • Squats
  • Merkins
  • LBCs
  • Burpees
  • American Hammers
  • Bobby Hurleys
  • Plank jacks
  • Bench step-ups

MARY:
Nope. Finished right on time.

COUNT-OFF & NAME-O-RAMA
Three Amigos!

CIRCLE OF TRUST/BOM:
A friend describes cold rainy days like this as “Earl Grey Tea” kind of days, when it’s best to just sit in front of a fire with a nice cup of tea.  Two men chose not to do that tonight, and joined me for the workout, and I was very impressed and grateful for their presence.  But the phrase also reminded me of a post I had seen online, called “Not your cup of tea”.  The point of it was that try as we might, there are just some people that we do not coexist well with, and although we should always try to reach out and form bridges, we shouldn’t feel guilt ridden, angry, or frustrated if our attempts fail.  Rather, we should let those folks walk their own paths, and save our energy and our hearts for those who we find synergy with, who energize us and help us improve as people.

 

Synergy at Sundown

THE SCENE: Cloudy, 50s, and threatening rain, but threaten is all it did…
F3 WELCOME & DISCLAIMER 

Check

WARM-O-RAMA:
20 SSH (IC), 20 Suzanne Sommers, 10 Cherry Pickers (IC), 5 Prisoner Cell Merkin Burpees (PCMB) OYO

THA-THANG:
Mosey to the new trail at the north end of the park.

  • LIGHT POLE ESCALATORS
    • Start at first light pole. Do exercise then run to second light pole, do exercise, run back, etc.  Go to 8 light poles. Exercises are:
      • Light Pole 1: 5 Prisoner Cell Merkin Burpees (PCMB)
      • Light Pole 2: 10 lunges (5 each leg)
      • Light Pole 3: 15 Carolina Dry Docks
      • Light Pole 4: 20 Suzanne Sommers
      • Light Pole 5: 25 LBCs
      • Light Pole 6: 30 iron mikes (15 each leg)
      • Light Pole 7: 35 Hello dollies (single count)
      • Light Pole 8 : 40 Imperial Walkers (single count).
    • When done, do LBCs until 6 catches up.

Mosey to the center of the circle drive around the Admin building.

  • BUCK 25s!
    • Start at center cone.  Barry Sanders to the left to another cone about 75 years away. Sprint back to center cone, do 10 Pickle Pounders.
      • Barry Sanders to the cone to the right about 75 yards away, sprint back, do 10 more Pickle Pounders.
      • Run down stairs and back up, do 5 more Pickle Pounders.
      • Bernie Sanders to the base of the stairs at the admin building, do 100 SSHs
      • Run back to center cone, and sprint back to the top of stairs of admin building and do one more emphatic Pickle Pounder!
  • 75 calf raises on building steps (25 normal, 25 toes in, 25 toes out)

Mosey back to AO.

MARY:
Captain Thors, Boat/Canoe, Bicycle kicks, Hold plank 1 minute, Star Gazer refractory period.

COUNT-OFF & NAME-O-RAMA
Nine men strong! (Quickrete not tagged)
CIRCLE OF TRUST/BOM:
Many Words recently have focused on surrounding ourselves with positive people.  Why is that?  The reason is because of a concept called SYNERGY, which is based on the Greek word Synergos, which means “working together”.

In my line of work, we look at toxic effects of chemicals.  If there is synergistic toxicity, the sum of the toxicity is something greater than simply adding the two together.  For example, the toxicity of Chemical A (with toxic units =2) + Chemical B (with toxic units =3) = 10, not 5. An example is mercury and lead, both of which are neurotoxins.  A study was done where mice were given a dose of mercury that typically would kill 1% of them, and a dose of lead that would also typically kill 1% of them.  So you would expect 1-2% to die.  But they ALL bit the dust, because of the the combination of lead and mercury, which are synergistic toxins.

So synergy can be a bad thing in toxicology.

But it can be a wonderful thing in other facets of life… like FOOD and DRINK

  • Milk + Chocolate Chip cookies!
  • Pumpkin Pie + coffee!
  • Pizza + Beer!
  • A nice Bordeaux wine + a perfectly cooked filet mignon!!!! (This is where the Q started to get really hungry…)

We all know about the analogy of the fist, too.  Each finger by itself is very weak, but when balled together, WATCH OUT!

It can also be wonderful in relationships.  We are stronger together than the sum of our parts. As Cap’n said at the Olympics, there’s no way in heck we would all get up in the dark and go to a mist-covered field to throw a discuss and do bench presses and flip a 400 pound tire if it weren’t for the presence of others in the group.  Same goes for every F3 workout that we do.  I want to thank the F3 PAX, and especially the Fake Gloomers for adding synergy to my life. I am grateful for each one of you.

Quote:

GENESIS 11:6.  And the Lord said, “Behold, they are one people, and they have all one language, and this is only the beginning of what they will do. And nothing that they propose to do will now be impossible for them.”

MOLESKIN:
Prayers of thanks that Mr. Jinxy’s situation at work has stabilized.

ANNOUNCEMENTS:
Special F3 workout at the Mend House, Monday Nov 12 6-7 pm, 308 Knox Road.  Park at the Fountain City Krogers nearby.  Contact Abscess or Tank for details.

Cleveland, TN F3 launch Saturday, Nov. 17! 7-9 am with caravan leaving earlier.  Contact Abscess for details.

Third F coming up December 8, 8:30 a.m. Stay tuned…

True HIM’s Serve

THE SCENE: Partly cloudy skies with temps in 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 15 Mountain Climbers, 10 Cherry Pickers, 10 Windmills, Little Baby Arm Circles Forwards and Backwards (ten each).
THE THANG:

Mosey to Stop Sign at Northeast Corner of Admin. Bldg.  20 American Hammers.

Mosey north to Perimeter Trail and run on that until it hits main roadway going by baseball fields.  Mosey to Serpentine Sidewalk that is between northern ball friends and outdoor chapel.  20 Hello Dollies.

We will do 1-4’s on Serpentine Sidewalk (this is where we do listed exercise to one light, then sprint four more lights, etc, until the sidewalk hits the perimeter trail by the river.  Jog back to start after we hit perimeter trail for the next set of 1-4’s.  We will stop at the perimeter trail after the third set of 1-4’s.  Here are the exercises for the three sets of 1-4’s:

  • Bear Crawls
  • Hops
  • Lunges

We will do 20 Bicycle Kicks (four count) after the three sets of 41’s.

Mosey to Cardiac Hill.  We will run up hill doing the following exercises:

  • 40 Baby Crunches at start
  • 20 Flutter Kicks (four count) at first turn
  • 20 Decline Merkins at second turn
  • 20 Bench Lifts at the benches.

Mosey to Stop Sign at northeast corner of Admin Bldg.  20 Box Cutters

Mosey to AO.

MARY:
ATM’s.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A true HIM serves others.  We continually talk about this in F3, as we should, because as true men we should serve our families, our coworkers, our friends, and our community.  The great thing about F3 is that I see brothers not just talking the talk but walking the walk.  The 3rd Anniversary Celebration for F3 Knoxville was a great example.  Brothers like Lazy Boy and Abscess got up early to make sure the grounds were prepared for us.  Brothers like Hooker and Edit, who, because of injuries could not compete, were manning some of the Brolympics stations, keeping score and cheering us on.  Brothers like Junk. Abscess and Lazy Boy were out at the picnic area on Sunday, several hours ahead of time, smoking our meals.  I am not mentioning all the other brothers who pitched in time and equipment to help out.  Another cool thing about F3:  there are ALWAYS brothers volunteering to help, whether with setup or cleanup.

It was also awesome to see F3 Brothers serving their families.  All those dads out there with their kids, running with them, hopping with them, tumbling with them, and laughing with them.  It was wonderful to meet wives and partners of our brothers – some great folk that were easy to talk to.

We have something special with F3 Knoxville.  And if we maintain our pledge and duty to serve our community, there is no telling what directions we will go.  One direction will be to Cleveland, TN on Saturday, November 17 when Abscess and other brothers will head there to help launch another F3 AO.  Join them if you can.

ANNOUNCEMENTS:
AO launch in Cleveland on Saturday, November 17.

BB Asylum PM Nov 1 Candy Corns!

THE SCENE: Overcast, Slightly Damp, about 68 F, Bagpipes a playin’ in the background
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill – – slow 15 (4 ct) IC

Arm Circles Thumbs Up –  (3ct) IC

Arm Circles thumbs down – (3ct) IC

SSH (4 ct) 20 IC (ish)

Cherry Pickers – 16  (4 ct) IC

Imperial Walkers – 16 (3 ct) IC

THA-THANG:
IDivide into 2 teams (slow mosey to mid hill)

Bataan Death March to admin bldg. stairs

Back person does 3 burpees and catches up

Heel drops on stairs (IC)

Straight-15, angled out-15, angled in-15

Candy Corns (both arms extended straight out, rotate to each side, then both vertical, then back to side and back extended straight out)

With a partner

8 merkins, then 80 Candy Corns

9 Merkins, then 90 Candy Corns

10 Merkins, then 100 Candy Corns

Bataan Death March to cones on Open Ground

Lunge across field, 20 LBC (4 ct), Bernie S back

20 Squats, Bernie S back across,

20 SSH (single ct), run across

20 American Hammers (4 ct)

Rinse and repeat

Bataan Death March to Picnic Table Shelter

               Ladder

                   20 Dips then 5 BBS

15 dips, then  10 BBS

10 dips, then 15 BBS

5 dips, then 20 BBS

Mosey to rock pile – as crow flies up the hill

25 rock curls (IC), 25 Lifts (IC)

Mosey to AO

COUNT-OFF & NAME-O-RAMA
13 PAX and 1 FNG True @StubHub,
CIRCLE OF TRUST/BOM:

Topic: Fault finding and criticism

“When the choice is to be right or to be kind, always make the choice that brings peace.” – Wayne Dyer

“Conflict cannot survive without your participation” – Wayne Dyer

“When you judge another, you do not define them, you define yourself.” – Wayne Dyer

“If you want to move from darkness into light, stop finding fault in others. Finding fault in others means finding fault in God.”
― Dada J. P. Vaswani

Romans 15:1

Now we who are strong ought to bear the weaknesses of those without strength and not just please ourselves.

Matthew 10:8 New International Version (NIV)

8 Heal the sick, raise the dead, cleanse those who have leprosy,[a] drive out demons. Freely you have received; freely give.

Instead of judgment, extend God’s love to those around you, beginning with your family, your friends and your co-workers. Often those closest to us feel the harshest effects of our judgmental attitude

As F3 leaders we need to provide positive support and encouragement to those around us.

.ANNOUNCEMENTS:
Olympics on Saturday, Picnic on Sunday.