F3 Knoxville

Tag: Pluto

Pre Workday Beatdown

THE SCENE: Cooler morning, partly cloudy. Very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 windmills

10 baby arm circles each way

Little bit of this and that

5 burpees

THA-THANG:

Mosey to the Caribbean:

Circling fully around doing exercises listed starting at 5 and then adding 1 each island going around the full circle.

  • Bobby Hurleys
  • Big Boys
  • Merkins
  • Squats
  • Flutter Kicks
  • Plank Jacks

Head back towards AO and everyone grab a coupon and gather around the flag. Do 25 together of each exercise:

  • Overhead press
  • Rows
  • Squats
  • Curls

Head to Pavilion. Do 11s, 7s, 5s, whatever needed for time. Exercises are table pullups in pavilion and step ups/jump ups at the playground.

MARY:
Finished on time
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:

Recently came back from a long road trip seeing the country, it was something I have long wanted to do and hoped at least one kid would be interested enough to do it also. This was something my parents never did with me and I wanted to be better and give a bit to my kids that my parents didn’t give to me. I also am getting no younger and didn’t want to run out of time by saying I will get there eventually.

Basically my message is close to something I shared with the PM group before heading out on this trip, but just to pick something this summer you have long wanted to do, whether it be a trip some thing local, or even something you wanted to try and do it. Answer the challenge this summer and do it. Share it with your kids or a loved one if you can and just do it. Don’t wait.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lakeshore workday was following this workout. Dragon boat race coming up on 6/17

Gladiator Bear

THE SCENE: Beautiful morning with the BSIA.  60 degrees, sunny, low humidity.  Aahhhhh….
F3 WELCOME & DISCLAIMER

Performed adequately.
WARM-O-RAMA:

-Motivators (5-count, descending)

– 10 Rockettes (4-ct, IC)

– 10 Tempo Merkins (4-ct, IC)

– BAC forward and backward (4-ct, IC)

– Bolt 45s

– 10 Cherry Pickers (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY up Baby Everest to trail that leads to Lyons View entrance

Nickel/Dime Quarters!

Run 1 light do 5 reps, run 2 lights do 10 reps, run 5 lights do 25 reps.  Stop at base of Everest.  Exercises:

  1. MTN CLIMBERS (4-ct)     2. MERKINS  3.  FROGGY JUMPS

BASE OF EVEREST:

BERNIE up Everest until you hit failure.  When you do, do the Failure Ritual of Shame: 20 Merkins/20 Big Boys/20 Squats.  Run up the Summit to the road.  LBCs until the 6 catches up.

MOSEY to Small “Dora” parking lot.

5/10/15s: Get a battle buddy, while one BB jogs back and forth in the bullpen, the other runs up to the stop sign to do two exercises 5x.  Switch off.  Next time 10x, then 15x.   3 Rounds:

ROUND 1:  PETER PARKERS/BOTTLE OPENERS (both 2-ct)

ROUND 2: BIG BOY SITUPS/GAS PUMPS

ROUND 3: BOBBY HURLEYS/IMPERIAL WALKERS (2-ct) (We didn’t finish the “15” round of this last one)

MOSEY TO FIELD BELOW:

ULTIMATE FRISBEE! Divide into two teams.  Rules:

  • Frisbee hits the ground, team that drops it does 2 Deconstructed Burpees. The other team CANNOT START until those are done.
  • Score a touchdown, Scoring team does 5 CHEERLEADERS while losing team does 5 DECONSTRUCTED BURPEES and runs to the other side to receive kickoff
  • WINNER of contest gets a 20 second WALK MOSEY Head start back to the AO. When losers catch them, AYG back to the AO.

MARY:
American Hammers, Hommer/Marge
COUNT-OFF & NAME-O-RAMA
14 Strong + a poochie (Tank)
CIRCLE OF TRUST/BOM:

I’ve watched two very different shows recently that highlighted some of the same key attributes of leadership that I’d like to talk about today a little bit.  I’ve never considered myself a particularly strong leader, more of a leader by example, but I’ve been trying to improve my leadership skills here and there, and by seeing examples of how it can be done helps give me some pointers.

The first example is a show called BEAR, about a chef who has absolutely climbed the ladder globally, and was working at one of the best restaurants in the world when his brother dies, leaving him a run down Italian beef joint in downtown Chicago that is nearly bankrupt.  All the other workers there are blue-collar types who have worked there for years, and even though he’s “family”, they think of him as a snob, an outsider, and a disruptor.  The way he leads the group to try to get the restaurant back on its feet is impressive, and I wanted to mention a few things specifically.

  • Right off the bat he calls everyone “Chef” as a sign of respect. Everyone is in the same boat, everyone equal.
  • He observes and sees each worker’s strengths and gives them the freedom to pursue their passions within the confines of the restaurant. One guy really loves baking and making desserts, and he allows him to pursue that passion.
  • He does the dirty work. Literally. He’s on his hands and knees scrubbing the floor after everyone else has gone home.

Then there’s a scene in the movie Gladiator, when Russell Crowe’s character, who is an ex-commander of the Roman army that has been wrongfully imprisoned and trapped in the world of the gladiators, is released into the Colosseum in Rome with other criminals to be slaughtered for entertainment by a much better-armed group of gladiators.  His leadership qualities immediately kick in.

  • Before the battle begins, he asks who else has served in the military. A few nod, and he asks for their help.  Makes them feel important.
  • Right before combat, he tells his group to stick together and cooperate. It will give them a better chance to survive.
  • He is one of the first to engage the enemy group. He organizes and inspires his fellow gladiators and they end up winning the battle.

Some commonalities between the two scenarios.

  1. Give others belief in themselves and their unique abilities. Find out what makes them tick, what their skills and passions are, and recognize and encourage them.
  2. Lead from the front. When it’s time to get your hands dirty, be the first to stick them deep in the mud.
  3. When it’s crunch time, whether during a crisis in the kitchen or if you find yourself in a life and death battle in a gladiator arena, step up. Give others confidence.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Asylum cleanup next Saturday 9 am!

Get Rid of It

THE SCENE: Beautiful day, temp in 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 30 Second Squat, 15 Iron Mikes, 30 Second Plank, 10 Rockettes, 7 Twistees, 5 Rocking Chairs, 10 Baby Arm Circles Forward and Backward.
THA-THANG:
Mosey to the parking lot on the other side of the playground.  We will Bear Crawl for 10 paces then lunge for 20 paces and alternate between that pattern to the end of the parking lot.

Mosey to the Lily Pad.  We will line up on the south curb.  We will then run to each large light post and do 10 Hello Dollies, the run to the next light post and do 10 more Hello Dollies, etc. until we reach the south curb of the parking lot.  We will Bernie Sanders back, stopping at each light to do 10 Big Boy Sit-ups.

Mosey to the perimeter trail just south of the Lily Pad Pavilion.  We will run south and then west for 10 lights. Whoever gets to the tenth light first will circle back to the six.  When reaching the six, then all men do 10 Merkins.  We will continue this pattern until we have reached the open area near the transformers.

Each man will pick a boulder from the boulder pile.  We will do the first exercise listed below with the boulders, then set them down to run to an area about fifty yards away, then run back to do the same exercise, then run to the picnic tables to do 15 bench dips.  Then run back to the boulders to do the next exercise and repeat the same running pattern.  Here are the exercises:

  • 15 Overhead Presses
  • 15 Curls
  • 15 Chest Thrusts
  • 15 Rows
  • 15 Squats with Boulder at Chest

We will mosey back to the Pavilion by running ten lights and circling back to six, then stopping to 10 Merkins.

We will return to the south curb of the Lily Pad.  There we will Sprint again to each light to do 10 Lunges then run to the next light until we get to the north curb.  On the way back we will Bernie to each light and do 10 Backwards Lunges until we reach the South Curb.

Mosey to the curb by the roadway that heads back to the AO.  We will do 20 Bench Dips.

Mosey to the Parking Lot that is south of the Playground. We will Hop for 10 paces and run for 20 paces to the end of the parking lot.

Mosey to the AO.

COUNT-OFF & NAME-O-RAMA
13 men, no FNGs.

CIRCLE OF TRUST/BOM

Get Rid of It

Have any of you ever known any hoarders?  A hoarder is someone that keeps all kinds of things that they could easily give away or throw away.  They will have piles of things that they haven’t used laying all over their house, taking up space.  I formerly had a client I saw in my therapy practice whose mother was a hoarder.  Her parent’s house had piles of junk that took up space all over the house.  The house was difficult to walk through.  My client was upset about it but became more upset when her father’s problematic lungs worsened.  The clutter in the house was only worsening his breathing issues.  My client, her husband, and siblings purchased a used trailer home.  They cleaned the entire house of the clutter and since her mother did not want anything to be thrown away, they put everything they cleaned into the trailer home that was located on the property so that their mother could “find her precious things” if she needed them.  Within a year my client’s mother was already cluttering her home with new junk.

I bring this up because we, as human beings, often clutter our minds with useless junk.  That junk can come in the form of a multitude of things such as sinful thoughts (e.g. envy, improper lust), of past regrets that we cannot let go of (e.g., some sin we committed long ago), of old harmful messages that we heard when we were younger (e.g., you are a poor student, you will never make it in life), of mental “shoulds” that leave us feeling worthless or at least below par (e.g, I should make more money, I should spend more time making my yard perfect even though I hardly have time for it), and of harmful comparisons we make between ourselves and others (e.g, I never stack up).  This garbage clutters are minds and leads to poor health, just like the physical clutter led to poor health for my client’s father AND mother.  Some of the clutter comes in the form of false myths we have about God such as “I can’t pray to God because he wouldn’t like me” or “God looks down on me.”  We have got to get rid of that trash.  Give all that clutter to God.  He is willing to be your trash man.  Do you think a loving God wants you to be weighed down by all that trash?  Do you think He wants you to be hurt by that crap?  Do you think he wants you to live in a miserable lie?  Give it up.  Ask God to take it from you.

My challenge to you this week is to think of one thing impacting you mentally that you need to throw away.  Write it down and throw it in the trash or burn in if you want to.  Ask God for help in keeping it off your mind.  God is willing to take it from you.

MOLESKIN:

Prayers for Matlock’s nephew, John, who has been having seizures.  Doctors will possibly doing surgery on brain.
ANNOUNCEMENTS:
Knoxwork, a community of people of different worship communities involved together to help the City of Knoxville are having an annual meeting at the Knoxville Coliseum this Tuesday at 7 pm.  All are invited.

You Will Respect Each Other

THE SCENE: A break in the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rockettes, cherry pickers, this and that, tie fighters
THA-THANG:
Insert information about the workout.

  • Around the island with squats and merkins
  • Down the path with Imperial Walkers
  • Up Cardiac with squats and bench dips
  • Down the Dragon with increasing Bobby Hurleys
  • 7’s with step ups and incline merkins
  • Ring of Fire with pickle pounds and squats
  • Relay races

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A recently watched Remember the Titans with my 10 y/o.  Note he’s a white male growing up in west Knoxville.  He kept asking me why the characters were behaving the way they were. So, we went down the road of how things “used to be”. But, then we talked about how this movie is about two groups who were different or had different opinions. Today we have more and more groups who are different than ourselves, and we must not let hatred and violence become our way of engaging these folks. They Gettysburg scene in the movie chokes me up every time.

“Anybody know what this place is? This is Gettysburg. This is where they fought the Battle of Gettysburg. Fifty thousand men died right here on this field, fightin’ the same fight that we’re still fightin’ amongst ourselves today. This green field right here was painted red, bubblin’ with the blood of young boys, smoke and hot lead pourin’ right through their bodies. Listen to their souls, men: ‘I killed my brother with malice in my heart. Hatred destroyed my family.’ You listen. And you take a lesson from the dead. If we don’t come together, right now, on this hallowed ground, we too will be destroyed — just like they were.I don’t care if you like each other or not. But you will respect each other.” https://youtu.be/bFObqUd5uzA

ANNOUNCEMENTS:

Haw Ridge 4/14. Sign up ASAP if you want to either come hang out or do the event. https://docs.google.com/spreadsheets/d/1ePWxUiNMlLmFiZUFXctg5eAMXoYcAkHlRfo2U3GoiGY/edit#gid=0 or contact Slappy for details.

A Kiss

THE SCENE: Wet on ground, windy, but the rained stopped right as we were beginning the workout.  Temperature about 60 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bernie Sanders around the parking lot, 20 Plank Jacks, 10 Mountain Climbers, 10 Rockettes, 10 Twisties, 10 Dive Bombers, 10 Cherry Pickers.
THA-THANG:
Mosey to the pavilion to do 20 Bench Dips.  Then divide up into teams of two.  Mosey to the trailer behind my car in the parking lot across the street from the AO parking lot.  Each team grabs two bricks out of my trailer.  Mosey back to the west end of the AO parking lot.  We will will be doing Doras. While one partner on a team of two runs to the other end of the parking lot and does 10 Rocky Balboas (both legs = 1) and runs back, the other partner works on the exercises listed below.  Then partners switch off.  Here are the exercises:

  • 100 Overhead Presses
  • 100 Triceps
  • 100 Curls
  • 100 Rows
  • 100 Punches (where both hands = 1)
  • 100 Wings Up
  • 100 Wings Down
  • 100 Wings Out

Mosey back to the trailer to put the bricks away. Bernie Sanders one time around the parking lot.

Mosey to the AO parking lot again.  We will be doing a Kraken.  We will be doing the exercises at each of the six cones set up in the parking lot.  When finished with the exercise at one cone, each man should do a full circle of all cones before going to the next cone.  Here are the exercises:

  • Cone 1:  20 Big Boy Sit Ups
  • Cone 2:  10 Burpees
  • Cone 3:  20 Box Cutters
  • Cone 4:  20 Diamond Merkins
  • Cone 5:  20 Iron Mikes (both legs = 1)
  • Cone 6:  15 Shoulder Taps (both shoulders = 1)
  • Those finishing first rinse and repeat until the six has finished all six sets of exercises.

Mosey back to the parking lot across the street with the trailer.  We will be running up the Dragon, stopping at every other light post to do 10 Merkins.  When men reach the parking lot at the end of the Dragon they will run to the street and then go down Mini-Cardiac to the parking lot with the trailer.  They will then Bernie Sanders around the parking lot. 

Mosey to the parking lot near the nice restroom.  We will go from one curb to the others in the following manner:  Hop 15 times, Bear Crawl for 30 paces, then Bernie Sanders to the curb.  We will then go back to the other curb in the following manner:  Do 25 El Capitan’s, Bear Crawl for 25 paces, then Bernie Sanders to the curb.

Mosey to the Playground.  We will do 20 American Hammers.

Mosey to the AO.

MARY:
25 Hello Dollies (4 count), 25 Flutter Kicks (4 Count).  Then we will do a minute of stretching.
COUNT-OFF & NAME-O-RAMA
9 Men, no FNGs.
CIRCLE OF TRUST/BOM:
I am not a University of Miami Hurricanes fan.  But, I do like their basketball team’s coach, 73-year-old Jim Larranaga.  It wasn’t until recently that I knew his name.  When I watched Miami win games in last year’s March Madness and this year’s March Madness, I just called him the “Old Man.”  I have since learned that he is an amazing coach who has won all kinds of awards coaching for different colleges.  He was the coach of that 11th seeded George Mason team who got to the Final Four in 2006.

Now he has the Miami Hurricanes in the Final Four and his team will be playing against Connecticut today.  I saw the Old Man interviewed on the basketball court amidst the hoopla after Miami beat number 1 seeded Houston to get to the Elite 8 this year.  One of his players, Nijel Pack, was asked to be interviewed after the coach.  What did the Old Man do before he went off to the locker room?  He leaned over and kissed Nijel on the side of his head.  I love seeing that kind of affection between coach and player.  Later, in the locker room, the Old Man was seen dancing with his team, all of the players laughing and hooting at their 73-year-old coach with obvious love as he was doing the old man shimmy. It was a funny and heart-warming thing to observe.

A major reason I love F3 so much is that we also have that heart-warming affection amongst us.  One of our new members, Voltage, joined our brotherhood less than two weeks ago.  I talked to him after the workout.  He has lived in Knoxville a number of years and, being from another country, has been a bit lonely.  He has been looking for a group of friends that he can be a part of.  I told him he has found it with F3.

Gents, I don’t want to embarrass you, but a reason why we come to F3 here in Knoxville is to get the kind of affection from other men that is similar to that kiss the the Old Man laid upon the head of Nijel Pack.  How does that affection reach us?  In all kinds of ways.  It’s as simple as bros yelling out “Hey Pusher” or “Hey Drum Major” when they show up for the morning workout.  It’s Crawdad teasing me about having dope in my veins and you guys persistently mentioning I must have my stimulator with me when I am somehow able to keep up with you on the mosey.  It’s the ribbing Swimmies gets every time he shows up late for a workout.  It’s us getting on High-Heels for getting through 25 rounds of whatever exercise in ten seconds.  It’s whoever is on Q making sure we do Dive Bombers when Choir Boy is around or doing Cherry Pickers because we know that Crawdad hates them.  It’s us groaning at Pluto’s puns.  It’s us knowing that Waffle House is going to wear those crazy yellow mittens in the winter or that Pele is going to leave his circular sweat of integrity around his feet at the end of a summer workout.  It’s giving Jinxy hell when the employees at Panera Bread screw up another one of his orders.  It laughing at Lebowski with his crazy robe and Matlock leaving those hilarious posts on Slack.  We are a team, a band of brothers, dropping those idiotic displays of affection on one another.  I thank God for it.  Now, where did I leave that stimulator.?

MOLESKIN:
Prayers for the people of Nashville and those impacted by the shooting at the school.  Prayers to those in Arkansas impacted by the tornadoes last night.  Prayers for safety Pusher’s youngest son who just got his drivers license.  Also, prayers for Pusher and his wife as it can be stressful to see one’s child go off driving alone for the first time.
ANNOUNCEMENTS:
Shovel Flag making at I-Beam’s house today.  Haw Ridge coming in two weeks.  We need to start working on making obstacles for Hardship Hill which will be on Memorial Day.