F3 Knoxville

Tag: Pele

The Stubborn Ounces Of My Weight

THE SCENE: REAL gloom in the Fake Gloom.  Misty, steamy, not too cold, not too warm.
F3 WELCOME & DISCLAIMER

Performed adequately.

WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

  • 10 Temp Merkins (4-ct IC)

– 10 Tempo Squats (4-ct), in Cadence

– 10 Moroccan Nightclub (4-Ct) in cadence

– 10 Overhead claps (4-Ct) in cadence

THA-THANG:

MOSEY to Caribbean

CANDY CANE ESCALATORS (addressed questions from Swimmies)

  • Run to first cone. Do exercise then run to second cone, do exercise, run back, etc.  Go to 8 Cones. Exercises are:
    • Cone 1: 5 Burpees
    • Cone 2: 10 Bobby Hurleys
    • Cone 3: 15 Carolina Dry Docks
    • Cone 4: 20 BBSs
    • Cone 5: 25 LBCs
    • Cone 6: 30 iron mikes (single count)
    • Cone 7: 35 Hello dollies (single count)
    • Cone 8 : 40 Imperial Walkers (single count).

MOSEY to bottom of Cardiac (addressed more questions from Swimmies), stopping at Intersection to do some maintenance exercises.  Where’s Switchgrass??

Steam goes back to check, he had a ruck so will meet us later… but where? The plot thickens…

  • CARDIAC WORKOUT PYRAMID (addressed more questions from Swimmies):
    • Do the following exercises at the bottom then Bernie up to first turn and back. Do 5x reps the first time, then 10x, then 15x.
      • Star Jumps
      • Mountain Climbers (2-ct)
      • Froggie Jumps
    • Run back up the entire hill, doing 15 merkins at each turn

Where’s Switchgrass??

  • Mosey to Parking Lot  THERE’S Switchgrass!!!!
    • PARTNER UP. Partner 1 does exercise, Partner 2 goes to far end of parking lot by method indicated, does 5 SSH, and returns the same way.  Partners switch. The exercises and traveling method are as follows ((addressed more questions from Swimmies):
      • CURLS / KARAOKE LEFT
      • AROUND THE WORLDS / KARAOKE RIGHT
      • What did we do here??? / SPRINT

MARY:
About 20 seconds of STS (Stretching with Steam) before time
COUNT-OFF & NAME-O-RAMA
11 Studs!!
CIRCLE OF TRUST/BOM:

The holiday season can be awfully exciting… but there can be a weariness that sets in too.  Weariness of parties, shopping, commercials, food/clothing/toy drives, parades and then you can add to that non-holiday related stuff… election cycles, home repairs, what have you.  And there’s also a more general sense of weariness, that despite all of our efforts to do good, sometimes it seems like we’re not making a difference.

Take a deep breath, the long view, and the celebrate the small wins.  We don’t have to save the world.  Small wins sometimes add up to God’s miracles. St. Augustine lived in N. African town of Hyppa.  (Algeria) “Architect of the church”.  Wrote incredible works and classics that have defined Christian faith for generations in a time when the Roman empire was collapsing around him. At the end of his life he was watching barbarians storming his town, knew it would burn to the ground.  Went up to the battlements, and prayed.  One of his prayers, one of his last, was this one: “Lord, my one hope, hear me that weariness may not lesson my will to seek you.” He passed away never giving up to despair.

Ted Loder was a retired Methodist minister who was known for his artistic political activism and passion for social justice.  He was named at one time One of America’s Outstanding Creative Preachers

He wrote about an older woman in one of his congregations. She was nearly blind, bad arthritis, home bound.  Lived on a small teacher’s pension that she mostly gave away to causes she believed in.  She gave to Loder a poem.  “You say the little efforts that I make will do no good. They will never prevail to tip the hovering scale where justice hangs in the balance.  I never thought they would.  But I am prejudiced beyond debate in favor of my right to choose which side shall feel the stubborn ounces of my weight.”  Even on days when it doesn’t seem to matter, where will you put the stubborn ounces of your weight?  Let us not be weary of doing good.

As Paul wrote in Galations 6:9-10 “And let us not lose heart in doing good, for in due time we shall reap if we do not grow weary. So then, while we have opportunity, let us do good to all men, and especially to those who are of the household of the faith”.  Don’t give in to weariness this holiday season.  Learn to Rest, Not Quit.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The 1st of the Last

F3 Q: 12.1.22

The 1st Q of the Last Month of 22 

[ The Scene ] 

  • 40s getting into the 30s
  • Sun goin down 

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs? – 0

[ Warm o Rama ] 

  • Rockette: 10×4
  • SSH: 10×4
  • Zombie walk from one end of the parking lot to the other
  • SSH: 10×4
  • Merkin: 10×4
  • SSH: 10×4
  • High Knees down and back 
  • SSH: 10×4

Tour de Lights

[ The Thang ] 

(Mosey to the Coliseum) 

— Stop 1: Top of the Dragon

  • 5s (1:1, 2:2. 3:3, etc)
    • POC: Top + 3rd light down 
    • Xs
      • Top: Mountain Climbers (4ct)
      • Man Makers (8 count)

— Stop 2: Roundabout before the Coliseum

  • Core 4: 25 merkins, 25 squats, 25 BBS, + 25 Carolina dry docks  
    • All on a 1 count
    • In between each X, we’re going to run to the top where the building is, and execute 10 SSH together

— Stop 3: Middle of the Coliseum

  • The Triangle Pyramid
    • 3 POC: Think of the coliseum like a triangle – 2 base points on either side of the bottom + the top point where the admin doors are)
    • Starting on the right, we’re going to run the triangle, but it’s going to be pyramid style, meaning that the Xs are going to build upon each other 
      • C1: 1 cone (SSH)
      • C2: 2 cones (Merkins + Imperial Walkers)
      • C3: 3 cones (LBCs, Flutter Kicks, Dips)
    • Everything is 20 reps, on a 1 count

— Core 4 looking over at the lights 

  • American Hammer: 25×4
  • LLBC: 25×4
  • Penguin: 25×4 
  • Dead Bug: 25×4

(Mosey back to the AO)

[ Mary ] 

  • ATMs
  • SWS

[ COT ]

  • # off – 13
  • Name o Rama: Pele, Lillydipper, Tank, Title9, Pusher, Doubtfire, Dawg Paddle, Rooney, Brick, High-Heels, Abacus, Onstar, Steam
  • FNGs – 0
  • BOM

Where Are You? 

  • Genesis 3:6-12

“When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it. She also gave some to her husband, who was with her, and he ate it. Then the eyes of both of them were opened, and they realized they were naked; so they sewed fig leaves together and made coverings for themselves. Then the man and his wife heard the sound of the Lord God as he was walking in the garden in the cool of the day, and they hid from the Lord God among the trees of the garden. But the Lord God called to the man, “Where are you?” He answered, “I heard you in the garden, and I was afraid because I was naked; so I hid.” And he said, “Who told you that you were naked? Have you eaten from the tree that I commanded you not to eat from?” The man said, “The woman you put here with me—she gave me some fruit from the tree, and I ate it.”

(https://my.bible.com/bible/111/GEN.3.6-12)

3 things I want to point out as we head into the last month of this year: 

  1. “She also gave some to her husband, who was with her, and he ate it.” — What locations are you allowing yourself or the loved ones around you to be in? Mental, physical, emotional, spiritual, sexual locations that are good and healthy or locations that may not be as conducive to how we’re called to walk as HIM. 
  2. “God called to the man and asked “Where are you?” —  God will always call Adam first. It’s not a sexist thing or misogynist thing, it’s by design. We as men are called to lead. And we will answer for how we’ve led. Why would God ask Adam “Where are you?” when he knew exactly where he was at? Now that’s a powerful question. A question we can all  intentionally ask ourselves and others as we enter into the last month of 22 and into a new year – Where am I? Or where are you? Emotionally, physically, mentally, spiritually, relationally, sexually, etc. 
  3. “The man said “The woman you put here with me-she gave me some fruit from the tree, and I ate it.” – This is where I get it wrong so much of the time when I’m convicted – it’s not my fault, it’s her. Or it’s their fault. Or it’s the circumstances’ fault. And some of that may be true. But what would it look like to have a generation of men stand up and say “It’s not my fault, but it’s my duty. My duty as a steward of what’s been entrusted to me, my duty as a gardener, protector, and HIM.” 

Closing — It’s easy to show up to a 45 minute workout (for me at least) and not be real. “How’s it going? Good? Good!” But I want to invite myself and all of us into a very scary and eye opening endeavor over the next 30 days – check your location. Where are you? Really? Take stock on your location mentally, physically, emotionally, sexually, spiritually, relationally, professionally, etc. The greatest thing about sharing your location with someone is that it demands accountability. 

F3 never has been, and never will be a men’s ministry. However, a men’s movement? Absolutely. Why? Because men are called to MOVE. 

Seven Generations

THE SCENE: Started off cool, around 40 degrees, but when the sun came out became fairly balmy.
F3 WELCOME & DISCLAIMER

Performed adequately.
WARM-O-RAMA:

  • Motivators (5-ct, descending)
  • Plank jacks (x10, 4-ct, IC)
  • Mountain Climbers (x10 4-ct) IC
  • Windmills (x10, 4-ct, IC)
  • Grady Corns (x10, 4-ct, IC)

THA-THANG:

Mosey up the Dragon’s Tail to Haslem’s Rock.  20 American Hammers (4-ct, IC)

Mosey to Bottom of Everest. Nothing says “We shall earn our pumpkin pie” like Everest.

  • Run to stump and back, 10x Merkins
  • Run to stump and back, 20 x Squats
  • Run to stump and back, 30x LBCs, SSH until the 6 gets there.
  • Run all the way up via the Summit, doing the same reps of Merkins, Squats, and LBCs at some point along the way.  Al Gore at the top.
  • FOOD COMA: (30 second Star Gazer)

Mosey to Front of Admin bldg.  We’re gonna CARVE THE TURKEY.  Left side: LIGHT MEAT (LUNGES).  Right Side: DARK MEAT (DIVE BOMBERS).  12 O’Clock position, JUMP FOR JOY! (JUMP SQUATS)

  1. Go down 1/4 of the way to the left, 10 LUNGES (2-ct)
  2. Run back to Middle, 10 JUMP SQUATS
  3. Go down 1/4 of the way to the right, 10 DIVE BOMBERS (2-ct)
  4. Run back to Middle, 10 JUMP SQUATS
  5. Go down 1/2 of the way to the left, 10 LUNGES (2-ct)
  6. Run back to Middle, 10 JUMP SQUATS
  7. Go down 1/2 of the way to the right, 10 DIVE BOMBERS (2-ct)
  8. Run back to Middle, 10 JUMP SQUATS

Didn’t do #8, instead moseyed over to the benches on the small hill south of the Colosseum and took a gander at the construction and beautiful weather.

Mosey to small parking lot by Colosseum.

BATTLE BUDDY UP.

  • 5/10/15s
  • There will be two exercises for each round.  Each round = 3 trips.  One partner will Turkey Run (kind of a Duck Walk with arms flapping) up to the street and do 5 reps of both exercises, then switch out with the partner, who is doing a slow mosey in the bull pen.  The next time up do 10x both exercises.  Third time up 15x.  YOU CAN TAKE ONE REP OFF CUMULATIVELY PER TRIP IF YOU CLUCK LIKE A TURKEY while running up to the street, so take one rep off the first trip, two reps off the second trip, and three reps off the third trip.
    • ROUND 1: PETER PARKERS (2-Count) / PLANK JACKS
    • ROUND 2: BIG BOY SITUPS / FLUTTER KICKS (2-count)
    • ROUND 3: DIAMOND MERKINS / CAROLINA DRY DOCKS

Only did Round 1 due to time, but did all of the Round 2 and 3 exercises at the top of the rise x15 (x13 due to the clucking extra credit)

Mosey to Field below.

BACKYARD FOOTBALL!

  • STATIONS (Rotate from 1 to 6. PAX not in rotation are alternating between 5 Merkins and 10 SSH)
    • STATION 1: Kicker (throws the ball deep to Returner, becomes an extra defender.  Ball must be catchable.)
    • STATIONS 2-5: Defenders (chase Returner and tackle him , 2-hand touch)
    • STATION 6: Returner (gets as far upfield as he can)
  • Field will be divided into quadrants. 4 Burpees will be divided by Returner and Defenders as follows (R / D):
    • Last Quarter: 3 / 1
    • Next Quarter: 2 / 2
    • Third Quarter: 1/ 3
    • TOUCHDOWN by Returner: 0 / 4

MARY:
American Hammers, Hello Dollies each x20 (4-ct, IC)
COUNT-OFF & NAME-O-RAMA
8 HIMs (Cheetah Boy not tagged)
CIRCLE OF TRUST/BOM:

The Iroquois have a philosophy or outlook on life called the SEVEN GENERATIONS PRINCIPLE

Any important action should take into account all of the history and wisdom from seven generations prior.  Also, how will your actions impact people seven generations in the future?  It embodies an idea of connectedness to a community that transcends time. How our actions affect not just those here now, but those that have passed, and those that will walk the earth when we are no longer here.

Connection to Thanksgiving: How can we learn from the wisdom of past generations?  Abraham Lincoln established Thanksgiving as a National Holiday in 1863, shortly after the Battle of Gettysburg that killed 50,000 Americans. It was a time of division, bitterness, hatred.  The first few paragraphs of Lincoln’s announcement addressed put a hopeful spin on the state of the union (debatable..), but then he said this:

It has seemed to me fit and proper that [God’s Gifts] should be solemnly, reverently, and gratefully acknowledged as with one heart and one voice by the whole American people. I do, therefore, invite my fellow-citizens in every part of the United States, and also those who are at sea and those who are sojourning in foreign lands, to set apart and observe the last Thursday of November next as a Day of Thanksgiving and Praise to our beneficent Father who dwelleth in the heavens. And I recommend to them that, while offering up the ascriptions justly due to Him for such singular deliverances and blessings, they do also, with humble penitence for our national perverseness and disobedience, commend to His tender care all those who have become widows, orphans, mourners, or sufferers in the lamentable civil strife in which we are unavoidably engaged, and fervently implore the interposition of the Almighty hand to heal the wounds of the nation, and to restore it, as soon as may be consistent with the Divine purposes, to the full enjoyment of peace, harmony, tranquility, and union.

In the midst of a Civil war that was tearing this county apart, Lincoln was talking about charity, harmony, and Love of God.  Did NOT point fingers, dwell on the negatives, or complain about the state of the country.  Instead, he encouraged the people to celebrate as a single country and nation.  Despite differences that ended in 50,000 dead in a single battle just a few months prior, his hope was to create a holiday that would unify the country.  Bring us together.  One Nation, under God.  Today, the state of our country is divided once more, but nothing like it was at the time of the first Thanksgiving.  We should take a page from the Iroquois and use the wisdom of past generations to guide our ways today.  So as we celebrate Thanksgiving, we are charged to look back so that WE can be the ones to bring unity in today’s world when there is bitter division, so future generations don’t look back on our time here now and judge us for our divisiveness.  Here is to a peaceful and Happy Thanksgiving to you all.
MOLESKIN:
Prayers for those traveling
ANNOUNCEMENTS:
Happy Thanksgiving!

12 Growing together through the Journey

THE SCENE:  In the low 40s with rain waining off. heavy clouds
F3 WELCOME & DISCLAIMER

standard disclaimer. no FNGS
WARM-O-RAMA:

SSH 21 IC
Baby Arm Circles 10 IC thumbs up
Baby Arm Circles 10 IC thumbs down
Windmills – 10 IC
Merkins – 5 OYO

THA-THANG:
Indian Run Mosey up hill to drainage entrance with large rocks
Grab a rock
Curls – 20 IC
Rows – 31 IC
Presses – 42 IC
5 Merkins

Indian Run Mosey back to lot across from AO

4 cones are set up around the parking lot and one in the covered area by the concession stand (adjacent to new playground)

There is one exercise at each station.

  1. Squats, Bernie to 2. Merkins, run to 3, Hello Dollys, run to 4 , bench dips

Complete the exercise at each station – first round is 5 reps, second round is 10 reps, third round is 20, fourth is 10 and fifth is 5

Repeat with second exercise posted at each cone

  1. Lunge, Bernie to 2, 2. Plank Jacks (1ct), run to 3, 3. American Hammers, (2 CT), run to 4, 4. Bench pull ups,

Mosey back to AO after completed

MARY:
na
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
In October, I was in the Phoenix area and was fortunate enough to be able to post at the F3 AO Dog House in Gilbert, so I was added to their slack channel. It was an awesome workout with a great group of HIMs. On the subsequent slack postings, I saw this post from F3 brother @Thrall:

@channel Hey all, just wanted to pop in here and say how grateful I am for this group. I joined the Monday after my wife announced that she wanted to leave me after 7 years of marriage. I think God brought me F3 right when I needed it and he has used the men I have met here to really be an encouragement to me in probably the biggest and toughest season in my life so far. I think it’s why I’m insane enough to get up at 3 and make it time for a great BD or Camelback, every week. It’s because I NEED it. I need the comradery, I need the challenge, I need battle brothers in my corner. It is necessary that I wake up at 3 and drive an hour and a half, and post. It is essentially for my spiritual, physical and mental growth. So thank you to those I’ve met, and thank you for suiting up and showing up. And to all the F3 brothers in this chat, some I’ve met, many I haven’t, and a lot I may never meet… when its hard to drag yourself out of bed, remember that there might be an FNG that’s hurting for community and needs an army to help fight his battles. I know that I did. So again thank you to those I see out there, thank you for the conversations, the care you take to know who I am, the wisdom and for the brotherhood. See you out there in the gloom!
This inspired me. While preparing for my Q this week, I came across the standard F3 website material and it really made me think. So here it is ( I know you have all seen and read this many times)

If the 1st F is what brings a guy to F3, it is the 2nd F that is the “glue” that causes them to stay and stick with it.  It’s easy to get someone out for a free workout. But for most of the F3 guys, the reason they keep coming back — setting their alarm for 5:00 AM three, four or five days a week — is the friendships that are built.

It’s not just about getting better. It’s about getting better together.
…
At the heart of F3 is a passion to see men grow physically, mentally, relationally and spiritually.
Growth = Challenge + Consistency + Camaraderie
To experience long-term growth, we need to push ourselves intentionally and routinely with the encouragement and support of others on the same journey.

I think the keywords there are Push and Intentional

We all are at different points on that journey, but we are all on the journey. At some points you yourself may not need much support and encouragement, but others might. So its important to be there, to show up and be part of the routine.

MOLESKIN:

na
ANNOUNCEMENTS:
none

Quality Time With The Twins

F3 Q: 11.19.22 | Asylum Saturdays | 7am – 8am 

[ The Scene ] 

  • 20s
  • Sunrise at 7:16am

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

These are the twins – their name is Sandy. They’ll be our companions for today. 

[ Warm o Rama ] 

  • SSH: 20×4
    • Cherry-Picker: 5×4
  • SSH: 20×4
    • Windmill: 5×4
  • SSH: 20×4
    • Imperial Walker: 5×4
  • SSH: 25

[ The Thang ] 

(Demonstrate how to cary Sandy)

(Slow mosey to the top of Cardiac)

(1) 50s

  • 5 rounds of 10 reps on a 1 count
  • 2 POC: top and bottom 
  • Each POC will be a round
    • Top, Bottom, Top, Bottom, Top
  • R1 (Top)
    • Top: Sandy curls (5)
    • Bottom: Incline merkins (10)
  • R2 (Bottom)
    • Top: Sandy squats (5)
    • Bottom: Incline merkins 
  • R3 (Top)
    • Top: Sandy rows (5)
    • Bottom: Incline Merkins (10)
  • R4 (Bottom)
    • Top: Sandy chest presses (5)
    • Bottom: Incline Merkins (10)
  • R5 (Top)
    • Top: Sandy squat thrusters (5)
    • Bottom: Incline Merkins (10)

Done — stay up top and knock out LBCs 

(Mosey to the Hallam Rock, carrying the twins)

  • Knocked out 20 SSH straight up

(Mosey to The Coliseum)

(2) Around the World

  • Track: clockwise around The Coliseum
  • HQ: the 6 position 
  • Split into 2 groups, 1 that ran the lap while the other did the sandy exercises
  • There will be an exercise that involves Sandy (5 reps) – which everyone does
  • Lap 1: Sandy chest presses
  • Lap 2: Sandy up/downs
  • Lap 3: Sandy drag throughs
  • Lap 4: Sandy E-Brakes

(3) Back n Forth Ping Pong

  • 2 POC: roundabouts on either side of the overlook 
  • 1:1, 2:2, 3:3, 4:4, 5:5
  • The X to the right: merkins
  • The X to the left: squats  
  • Carry the sandbag with you to one roundabout then drop it for someone else 

(Mosey straight down to the bathroom building – chucking the twins down the hill)

(4) Sandy bear crowls

  • the guys with a Sandy will place both hands on the sandbag and use it to propel them forward 5x
  • The guys without are going to be doing lunges 
  • Then switch on/off a Sandy until we get to the other side of the parking lot

[ Mary ] 

  • SWS (Stretching With Steam)
  • ATMs

[ COT ]

  • # off – 13
  • Name o Rama 
  • FNGs – 0
  • BOM

“Acts of Resistance”

What acts of resistance have you taken this week? For example, in a culture that breeds and breathes and encourages laziness and complacency, an act of resistance might be showing up to an F3 workout.or maybe an act of resistance is showing up to that hard conversation with a loved one or family member. Or maybe an act of resistance is not grabbing that 3rd beer or choosing to eat something different or putting down the phone at a certain hour of the day or night. Or an act of resistance might be just showing up somewhere like church or F3 or to something that’s good for you rather than allowing you to talk you out of it. 

These small acts of resistance deter us from slipping into complacency, comfortability, and less than what God has called us to be as men. 

There’s a great Star Wars quote about The Resistance: “They win by making us think we’re alone.”

Action Item as HIM

“But you, man of God, flee from these things, and pursue righteousness, godliness, faith, love, endurance, and gentleness. Fight the good fight of the faith. Take hold of eternal life to which you were called and about which you have made a good confession in the presence of many witnesses.” (1 Timothy 6:11-12 CSB)

  • Identity: You, man of God
  • Action: Flee, Pursue, Fight the good fight, Take hold