Pusher – Page 15 – F3 Knoxville

19 Strong at Asylum- Bearcrawling islands and pyramids

June 27, 2023 Sparkler

THE SCENE: Dark clouds, humid, 80’s with looming storms
F3 WELCOME & DISCLAIMER

standard disclaimer with no FNGS
WARM-O-RAMA:
Cherry Pickers (IC)

Twisties IC

Windmills (IC)

Motivators 5 IC

Grady Corns 25 IC

THA-THANG:

Mosey to parking lot west of playground

Bear crawl halfway – 5 excercises

Bernie to end – 10 exercises

Karaoke half back – 25 exercises

10 count rest

Rinse and repeat with different exercise (I forgot which 2 exercises we did)

20 count rest

Mosey back to Pavalon

2 sets of Ladders as follows:

Round

Pull UP

LBC
1 ct

Squat

Plank Jack

Run

Round

Step Up

Imp Walker

SSH (1 ct)

Shoulder Taps (2ct)

Run

MARY:
none
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

You can make a difference

You can achieve a lot through either through volunteering or by starting something completely new, it just needs to begin with a spark and a little effort. There are likely others that support your cause in one way or another. Dream big, especially when it comes to helping others. Once you get the momentum and more involved, it’s hard to stop to it. In our F3 circle we can see what can result from an idea or a desire to make a difference.

Hardship Hill – Tank’s idea has grown into a large event making a huge difference with OEW

Saturday volunteer day at Lakeshore

Don’t be afraid to step up and volunteer or to initiate an event (small or large) you would be surprised in what you can achieve!

MOLESKIN:
none
ANNOUNCEMENTS:
convergence on July 8 at Shamrock

Children of God

June 24, 2023 Lillydipper

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run half way around parking lot and Bernie Sanders the other half, Motivators starting with 7, 10 Mountain Climbers, 10 Tempo Merkins, 7 Cherry Pickers, 7 Windmills, Little of This and That.
THA-THANG:
Mosey to the roadway that head toward the Admin Bldg. We will stop to do 20 Rocky Balboas and 20 American Hammers.

Mosey to the Stop Sign at the Northeastern Corner of the Admin Bldg. We will be heading along the road that semi-circles around the Admin Bldg. We will stop at each cone to do the exercises listed and then move to the next cone according to the directions given. Here are the exercises at each cone.

Cone 1: 10 Burpees. Bear Crawl to Cone 2.
Cone 2: 20 Hello Dollies (4 ct). Bernie Sanders to Cone 3.
Cone 3: 20 Diamond Merkins. Sprint to Cone 4.
Cone 4: Go down stairs by Bat Cave then head south and run up summit of Everest to roadway and Cone 5.
Cone 5: 50 Baby Crunches. Karaoke Right to Cone 6.
Cone 6: 20 Bobby Hurleys. Karaoke Left to Cone 7.
Cone 7: 20 Imperial Walkers (4 ct). Sprint to Cone 8.
Cone 8: 20 Smurf Jacks, 20 Big Boy Sit-ups, 20 Merkins, 20 Squat Jumps, 20 Flutter Kicks (4 ct), 20 Shoulder Taps, 20 Iron Mikes, 20 Bicycle Kicks, Rinse and Repeat.

Run down Mt. Everest and back up again.

At incline at top of Mt. Everest we will do Sevens starting with One Star Jump on the roadway and Six Burpees where incline flattens.

Mosey to small parking lot below and south of Coliseum. We will do Doras with partners changing after one partner has run upstairs, south, and back down road to parking lot. The other partner does exercise. Each set of partners will do the following exercises as a team:

100 Dead Bugs (4 ct)
100 Imperial Walkers (4 ct)

Mosey to Coliseum. We will run counterclockwise around the loop. Starting at 6 o’clock we will do 20 Squats. We will do 20 squats at 3 o’clock. We will run up and down stairs of the Admin Bldg. at 12 o’clock. We will do 20 squats at 9 o’clock. We will stop at 6 o’clock where we started

Mosey to AO via the route past Haslam Rock.

MARY:
Absominals.
COUNT-OFF & NAME-O-RAMA
We had 12 men with no FNGs. It was great to have Lebowski back with us. We were also honored to have Sanctions visiting us from Franklin, TN.
CIRCLE OF TRUST/BOM:
My best friend growing up was a fellow named Neil Deutsch. We were next door neighbors in Dallas, Texas when I was age 3. I cried the day Neil and his family moved to Memphis, TN. Neil and I had just finished 3rd grade. But, we stayed in contact. Sometimes I would go to Memphis to visit him and sometimes he would come to Dallas to visit me. The two of us decided to go to the same University – Baylor University – after completing high school. Neil decided to go even though he was Jewish. Baylor actually was one of the less expensive universities in Texas that Neil could attend as an out of state resident as it had great alumni support which drew down tuition. Neil has remained a best friend to me. I was best man at his wedding and he was best man at mine. Pele got to meet Neil when both of them attended the wedding of my son, Bennett (aka Puddle).

Going back to our preschool years, Neil and I did all kinds of things together. I remember playing “guns” at his house with his Uncle Steve who was about ten years our elder. Whoever was “it” went to hide in the house and also got to possess Neil’s toy machine gun that sounded awesome when you pulled the trigger. The pursuers had to count and then come hunting. They had the lesser guns but also were allowed to possess one hand grenade (the grenades were actually boxing gloves). Uncle Steve made sure everyone played fairly.

On Saturday mornings Neil and I would sit in front of the TV set with our cowboy hats on and watch westerns. We filled his dad’s shot glasses with Red Kool Aid and called it “Red Eye”, slugging the shots down like true cowboys. We might also go outside and climb fences. One of our favorite places to climb was a fence between my house and another neighbor’s. It was a high spot and Neil and I liked to see who could pee the furthest from the top of the fence.

Now best friends do fight when they are young boys and Neil and I had our fights. Since I was about ten months older and was taller by nature than Neil, I always won the fights . . . that is until we had our great great fight of Religion.

Like I said, Neil was Jewish. I was Christian. One fine day we were playing on the See-Saw in my back yard and started talking about religion. I, as a Christian, claimed that Jesus was the Son of God. Neil, being Jewish, and not being as familiar about the son of God business, claimed that Moses was the son of God. Well, I flat out told him he was wrong and he flat out told me I was wrong. The conversation got more heated while we went up and down on the See-Saw, which was on of those flat board like structures. When I was down on the ground and Neil was high up in the air on the other side of the See-Saw, I, in my anger, decided to scoot off the seat of that See-Saw. When I did, there was absolutely no weight to hold Neil up in the air. He came crashing down with a great Kerbannnnggg!

That boy who had never beat me in a fight was mighty angry and if he were David he would have certainly slew Goliath. He came running after me and grabbed after me by pulling on my shorts. I fell to the ground with my shorts down and my buttocks exposed. What did Neil do? He bit my butt!! He bit hard!! I ran to the house crying and screaming, with Neil following me, in tears himself.

Imagine my mother, hearing both of these boys crying and telling her what happened. And then this Christian woman was asked by each of us, “Who is the son of God?” My mother looked at me and looked at Neil, each with teary eyes and questioning faces. She paused and then put her arms around both of us. Her answer to us? “We are all the children of God.”

Gents, take comfort in that. Isn’t it good to know that each of us, no matter what our backgrounds or beliefs are the Children of God?

MOLESKIN:
Prayers for safe travel for Sanctions as he had on with his trip to North Carolina today. Prayers for Dung Beetle who is in the process of looking for a new job.
ANNOUNCEMENTS:
Convergence at Shamrock on July 8. Be on lookout for special Ruck opportunities that will be announced on Slack.

2 For Tuesday / End of Chapter 28

June 13, 2023 Steam

The Scene

Asylum PM
5:45pm – 6:30pm
Weather, etc
Pre-Ruck: 5:10pm

F3 Welcome + Disclaimer

Welcome to F3: Fitness – Fellowship – Faith
My name is Steam and I’ll be your Q this evening
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?

💪 Pre-Blast for Tonight 💪

– 70s

– Sunny

– Shield Lock ruck/walk: 5:10pm

– 2 For Tuesday

– AGNB = All Gas No Brakes

– IP, PF, + FP = Initial Push, Push Forward, Final Push

– ISI

SYITFG! 💪

Welcome to THE last 2 For Tuesday of my 28th year of life. Tomorrow I turn 29, and I can’t think of a more perfect way to ring year 29 in than with a strong 2 For Tuesday.

Warm-o-Rama

[ IP = Initial Push ]

Rockette: 10×4
Motivator: 5
Cherry Picker: 10×4
Cherry Picker: OYO for 10 seconds
Rockette: 5
Motivator: 5
Cherry Picker: 5×4

The Thang

(What went down during the workout)

(Mosey to the roundabout on the right of the Coliseum)

1 — Cone’n Around

3 cones @ the roundabout
3 cones @ the wall below
3 rounds total
- 2 cones per round / 1 up top + 1 below
- Pick a cone you want to do at each location and crush it
25 reps / cone
Everything on a 1 count

(10 count or so)

2 — Cone’n Around Part II – 2 For Tuesday

Same thing as the 1st round – but all Xs are 25 reps on a 4 count / 50 reps total

(10 count or so)

(Mosey to the bottom of the wall, where the 3 cones below are)

[ PF = Push Forward ]

3 — Up and Over

3 lanes, each with 2 cones (exercises), at the bottom of a wall, all the way up to the top to the Coliseum roundabout
Complete one workout at the bottom of the wall
Scale the wall
Complete the 2nd workout
Run up the hill to the top, then back around down the stairs to the bottom
Complete all 3 lanes
50 reps (1 count) each exercise

(10 count or so)

4 — Up and Over Part II – 2 For Tuesday

(Mosey to the Admin Building stairs)

[ Fp = Final Push ]

Core 4
- American Hammer: 25
- LBC: 25
- Penguin: 25
- Dead Bug: 25
BTTW to the 🇺🇸)

Mary

(Insert information about any additional post-Thang work)

SWS for the last 60 seconds

COT (Circle of Trust)

Count Off

Name o Rama

Pele, Title9, Glamper, OnStar, Pusher, Duggar, Squirtle, Abacus, Scrubs, Sparkler, Tenderfoot, Drum Major, Steam

Word

“I don’t feel brave right now”
“That doesn’t mean you aren’t brave”
- From a show my wife and I watch on Netflix called SWAT

Hear some things I’ve said, either verbally or mentally, over the past year, that go along with this.

I don’t know if can do this
- That doesn’t mean I can’t do this
I don’t feel like I have what it takes
- That doesn’t mean I don’t have what it takes
I don’t feel good enough
- That doesn’t mean I’m not good enough
I don’t feel like I’m leading or serving well
- That doesn’t mean I’m not leading or serving well

So I encourage you to think about the statements you say to yourself, either out loud or in the deepest parts of mind, and flip the script.

Just because you feel a certain way, doesn’t mean you are a certain way.

Feelings don’t always reflect reality.

Pre Workday Beatdown

June 12, 2023 Drum Major

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

Miracles

June 8, 2023 Lillydipper

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with 7, 10 Mountain Climbers, 7 Windmills, 7 Rockettes, 7 Twistees, 7 Little Baby Arm Circles Forward and Backward, Little of This and That.
THA-THANG:
Mosey to dirt path south of the Admin Bldg Road and then go to the Cul de Sac at the southeastern corner of the Admin Bldg. We will do 20 American Hammers.

Mosey to the Coliseum. Then mosey downhill downhill to the main park roadway. Stop at the top of each of the three hills on the way down to do 4 burpees.

Mosey to the Caribbean Parking Lot. We will run East on the South side of the parking lot stopping at the 2nd and 4th island to to the first of the listed exercises below. We will then Bernie back on the West side of the parking lot stopping at the 2nd and 4th island to do the second exercise listed below. We will repeat the above pattern with the 3rd through 6th listed exercises. Here are the exercises:

Bear Crawl 10 Lengths
Backwards Lunge 10 Lengths
Standing Broad Jump 5 times
20 Baby Crunches
Lunge Forward 10 Lengths
Backward Standing Broad Jump 5 times

Mosey back toward the roadway. Next, we will run the Pickett’s Charge up to the Coliseum.

Mosey to the small parking lot down the stairs and to the south of the Coliseum. In the parking lot we will do the first of the listed exercises below. We will then run up the parking lot, up toward the cul-de-sac, then toward the stairs that go back to the parking lot. Those getting to the stairs first will sweep everyone back to the starting point. We will then do the 2nd exercise but go the opposite direction with the rabbits sweeping us back when they reach the upper part of the parking lot. We will repeat the above pattern for the 3rd and 4th exercises. Here are the exercises:

15 Imperial Walkers
15 4 ct. Flutter Kicks
10 Hand Release Merkins
10 Shoulder Taps (both shoulders = 1)

Mosey to the steps of the Admin Bldg. We will do 20 4 ct Calve Raises.

Mosey to the AO

MARY:
Abdominals
COUNT-OFF & NAME-O-RAMA
16 men, no FNGs.
CIRCLE OF TRUST/BOM:

Miracles

If only you believe like I believe baby in miracles – we’d get by. – Jefferson Starship.

Surely the lord is in this place and I did not know it. Jacob speaking in Genesis 28:16

Many of you may have heard of Salmon Rushdie’s book, The Satanic Verses. It is a famous book because after it was published, in 1989 the country of Iran’s late Supreme Leader, Ayatollah Ruhollah Khomeini, issued a fatwa against Rushdie, proclaiming that the novel was blasphemous to Islam and calling for his death. Rushdie has received protection in both Great Britain and the United States since that fatwa.

I have read the book and it really is a great book. I don’t think Rushdie meant it to be a blasphemy of Islam although he does make some criticisms of Islam writings.

I bring the book up because there is an amazing passage in it where humans fall from a hijacked Jumbo Airliner to the earth below. By miracle, two of the passengers survive. One of those is the main character in the novel. He knows it is a miracle. After all, how could a person survive such a fall? Yet, over time, he forgets the miracle.

How often do we do the same in our own lives? We have a miraculous experience, so thankful at the time for what we have experienced . . . and yet, over the years, we forget about it.

I personally need to hang on to those miracles, pin them to my chest. I know that miracles have happened in my past that I have simply forgotten. I do remember some. One example: I didn’t think it would be possible for me to get into a doctoral psychology program after I had spent years studying law and floundering in that profession. It would take too much time and money and it would be crazy to make such a change in careers. On a day when I was ready to quit the law practice my boss convinced me to take undergrad courses in psychology and, afterwards, apply to doctoral psychology programs. I did so but didn’t get into the program in Dallas I was hoping for. Instead, I was accepted by a program in Aggieland – Texas A&M. Through loans, stipends, and very cheap housing, I was able to get my doctorate. What I had only dreamed of actually happened. And, another miracle: I met this woman from Kentucky who just happened to apply there as well – that woman became my wife.

I never want to forget that miracle. I still thank God for it. There are others I remember but some that I unfortunately have forgotten.

What miracles have happened to you in your lives? Are there places where God is working in your life but, like Jacob, you don’t know it? Search for the miracles that God has presented to you. Write them down and remember them. Finally, wait for more miracles to occur. They will happen. God remains with you and will continue to perform them for you.

MOLESKIN:
Prayers for On Star regarding his citizenship status. Prayers for those impacted by the fires and smoke from coming from Canada, including the wildlife impacted.
ANNOUNCEMENTS:
This Saturday we will gather at 9 am to help work on and beautify the Asylum. On Saturday, June 17 we will have a F3/Fia team for the KARM Dragon Boat Race. Through the following 1 1/2 weeks, F6 and the Tennessee Valley Players will be performing Beauty and the Best at the Auditorium of Catholic High School. The website for tickets is posted on Slack. Our own F6 will be in the performance.