F3 Knoxville

Tag: Pusher

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!

Epiphanies of the Everyday

THE SCENE: On the warm side, but low humidity! About 85 degrees, no wind.
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-SSH (4-ct, IC)

– 10 Windmills (4-ct, IC)

– 20 Moroccan Night Clubs (4-ct, IC)

– 10 Steve Earls (4-ct, IC)

– 10 Cherry Pickers (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY to the mulched path south of the AO, to the corner where it turns to join the main path.

JINXY’S FOUR AND A QUARTER.  Start at turn, run down to main path and do 25 reps of an exercise, return to starting position.  R&R 4 times, totaling 100 of the exercise.

  • Round 1: Carolina Dry Docks
  • Round 2: LBCs (single count)
  • Round 3: Lunges (single count)

MOSEY to Bottom of Everest.

Three points of contact w/ pain stations: 1. BASE, 2. BASE OF SUMMIT, 3. TOP OF SUMMIT

Do 20 reps of three exercises at each location.  Run down to bottom and do 20 LBCs/20 flutter kicks until 6 arrives. Stay at top after Round 3.

Three rounds:

Round 1: Seal Claps, Overhead Claps, Grady Corns

Round 2: American Hammers, LBCs, Box Cutters

Round 3: Merkins, Shoulder Taps, Plank Jacks—Ran out of time, so just ran to base of summit did 25x each, and ran back up.

MOSEY TO AO.

MARY:
A lil’ bit of stretching.
COUNT-OFF & NAME-O-RAMA
14 Strong! (Twitch not tagged, 2.0 of Caveman)

CIRCLE OF TRUST/BOM:

I studied a bit of art history when I was in college, and ever since then I’ve had an appreciation for painting, especially from the Renaissance period until the 20th century.  One artist that I’ve always appreciated is Jan Vermeer, who was a Dutch artist active in the 17th century.  He is best known for his paintings of scenes that are quiet and still (i.e., “genre” paintings).  Two of his most famous works are Girl With a Pearl Earring— which shows a woman with her head turned part way towards the viewer, a blue towel on her head and a large pearl earring dangling from her left ear—and The Milkmaid, which depicts a woman, pouring milk into a bowl as light streams through the window.  There were other artists of his time that were more technically proficient, who painted more exciting scenes (Biblical scenes, historical battles, profiles of the rich or powerful!!), who used bolder colors and more elaborate compositions.  But the effect that Vermeer’s paintings have is sublime.  Such quiet and still scenes are rendered into beautiful depictions of everyday life.  In The Milkmaid, for instance, the room the scene takes place in is very plain, as is the woman, the earthenware vessels, and the clothing.  And yet there is such a sense of peace, of airiness, even of loneliness as this woman goes about her chore alone and in silence.  And the objects in the room look so real, you feel like you can almost taste the milk, and feel the dry crust of the bread.  The end result is more than a sum of its parts, and the beauty of the painting when you take a few moments to appreciate it is incredible.  The beauty of the simple.  Vermeer was a master taking these little, mundane moments and turning them into Epiphanies of the Everyday.

I can’t help thinking about the analogy of how God works in our daily lives.  Although I believe miracles can and do happen, the beauty and love of God is often much more subtle.  The kindness of a stranger, the perfect sunset over our AO as we enjoy a Board meeting, the phone call or text from a friend during a time of loneliness or hardship.

We’re often so busy that we’re oblivious to the little moments, the small windows of our Heavenly Father’s beauty and kindness and love that is hiding in plain sight.  Take a moment this week to pause and appreciate an Everyday Epiphany that our Lord and Father provides for us.  Just take a moment, breathe, and be grateful.  And even better, take the opportunity to BE that Epiphany for someone else.  Perform a random act of kindness to a stranger, reach out to a friend, family member, or F3 brother that you haven’t heard from in a while, share your gift of music, humor, or good nature with someone who may not be expecting it.

MOLESKIN:

ANNOUNCEMENTS:
Sign up for the Volunteer work day at Asylum a week from this Saturday, 9 am – ??.  Send Me shirts still on sale!

EVERYTHING IS AWESOMEEEEEEEE

THE SCENE:

  • Overcast
  • 60s
  • BSIA was hiding this morning.

F3 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?

WARM-O-RAMA:

  • SSH: 10×4
  • Squat: 10×4 
  • Merkin: 10×4 
  • Rockette: 10×4 
  • Imperial Walker: 10×4 

THA-THANG:

(Mosey to the rock pile by the gates)

(1) Quarter Pounder

  • 4 rounds of the quarter pounder: 25 reps 91 ct) of an X with a rock, than take a lap around the lot
    • R1: 25 curls 
    • R2: 25 chest presses 
    • R3: 25 rows 
    • R4: 25 squats
  • Circle up 

(Mosey to the Pavilion)

— Warm o Rama #2 — 

Why? Because just like Legos, w’re building something together this morning. 

  • Mountain Climber: 10×4 
  • Baby Arm Circles: 10×4 (F)
  • Baby Arm Circles: 10×4 (B)
  • Carolina Dry Dock: 10×4
  • Calf Raise: 10×4 

(Mosey to the New Pavilion)

(2) The Double Trouble

  • 2 rounds – 5 Xs – all 20 reps (1ct) – rinse and repeat 1x
  • The Xs for both rounds 
    • Incline Merkins
    • Dips 
    • Squats 
    • Box Jumps 
    • Pull-ups
  • Circle Up

— Warm o Rama #3 — 

Why? Because we’re STILL building something together this morning.

  • SSH: 5×4
  • Squat: 5×4
  • Merkin: 5×4
  • Rockette: 5×4
  • Imperial Walker: 5×4
  • Mountain Climber: 5×4
  • Baby Arm Circles: 5×4 (F)
  • Baby Arm Circles: 5×4 (B)
  • Carolina Dry Docks: 5×4 
  • Calf Raises: 5×4

— RIP / fellowship walk to The Island —

(3) The FP

  • Get into teams of 4

MARY:

SWS (Stretching With Steam) + 1 lap around the parking lot

COUNT-OFF & NAME-O-RAMA

Count-Off: 19

Name-o-Rama: Matlock, Crispr, Crawdad, Veggie, Jumbo, Dung Beetle, Brick, Short Sale, Turtle, Musk, LuLu, Waffle House, Swimmies, Cheatsheet, Pusher, Pele, Abacus, Choir Boy, Steam

CIRCLE OF TRUST/BOM:

Lego Movie Takeaways From This Past Week 

I was watching The Lego Movie this week (no shame) – and surprisingly, or maybe not surprisingly, I took a lot from it. Man I used to love Legos. And I still do, but haven’t bought any in a while. But there were two specific things I wanted to share this morning, from the movie. 

(1) A quote that invites a powerful mental shift — “You don’t have to be the bad guy. You are the most talented, most interesting, and most extraordinary person in the universe. And you are capable of amazing things.”

  • I think there are a ton of people in our lives that need to hear this, more than we think. 
  • Take the word “bad” out and replace it with what fits — “Hey you don’t have to be the lonely guy anymore.” “You don’t have to be the addicted guy.” “You are the most talented, most interesting, and most extraordinary person in the universe. And you capable of amazing things.” 
  • Maybe they’re not the most talented or interesting or extraordinary person to you, but to the Creator of the universe? Absolutely they are. And they need to know it.
  • There’s a whole generation of people walking around like Emmet from The Lego Movie – thinking they’re just a normal, boring, uninteresting, life form that’s taking up space. That because of nature or nurture don’t know that God above uniquely created them to be capable of doing amazing things. 
  • I mean think of the power that something like this might have on a person? To intentionally say this to them? “Hey I know you’re this person, or you were this person, but you don’t have to be anymore. You were created to be talented, interesting, and extraordinary. And you’ve been created to do amazing things”………wow. Now that’s the power of helping someone unlock some things. 

(2) What are you building?

  • I think a lot of times life can be a lot like Legos – there’s an infinite number of pieces out there, all with different connectors and functions, and intentionally-designed characteristics.
  • And we’re all building something. Even if you don’t think you are, or if you can’t see it yet, you’re building something. So what did you build this week? And what can you build next week?

Final — We have a great opportunity to take everything we do in F3 – and engage in a intentional and relationally-driven weekend together this fall – something called Forg3 – a weekend retreat created by F3 men, for F3 men. And I’d love to just  invite you into this space with us this fall, as we head to DRG September 22nd – 24th, to focus on why our 1st, 2nd, and 3rd F efforts are so important in the context of community as we continually pursue high impact manhood. 

To find out more about Forg3 2023 and how to get plugged in and register – click here! 

Better Versions of Ourselves

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 10 Mountain Climbers, 7 Twisties, 7 Windmills, 7 Cherry Pickers, 7 Pterodactyls forward and 7 Pterodactyls Backward, Little of This and That.
THA-THANG:
There will be bricks laid out by the AO.  We will split into teams of two for Doras.  While one partner starts on the exercises listed below the other runs on the road going north and east to the large shaded tree.  Do five merkins at the tree and run back.  Partners change position and the other runs.  This pattern goes on until each team has completed the following exercises:

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

We will mosey with the bricks to my car in the parking lot and place the bricks behind the back of my car.  Next we will run to the steps of the Admin Bldg.  There will be a list of exercises that we will do while running around the loop.  The steps of the Admin Bldg will be 12 o’clock.  We will do the first exercise at 12 o’clock and then will run around the loop stopping to do the first exercise at 3 o’clock, 6 o’clock and 9 o’clock.  The first man to finish the exercise at 9 o’clock will sweep men back to 12 o’clock.  Each time we reach 12 o’clock we will run up and down the stairs one time.  Then we will start the loop again but with the next set of exercises.  Here are the exercises:

  • 5 Burpees
  • 10  Merkins
  • 10 Big Boy Sit-ups
  • 10 Plank Jacks
  • 10 Carolina Dry Docks
  • 10 Box Cutters

Mosey Back to AO.

MARY:
Abdominals.
COUNT-OFF & NAME-O-RAMA
Eleven men, no FNGs.
CIRCLE OF TRUST/BOM:
I recently attending a video seminar that discussed people with disabilities and discrimination that can occur, even from the health professions, towards those with disabilities.  Some of the best moments of the seminar were when two men with disabilities were interviewed.  One of them, a man in his forties named Matt, was born with a very rare disease that caused his bones to be deformed.  His shoulders were awkwardly small, his hands deformed and turned inward, his legs small and crooked, and other bones deformed as well.  Fortunately, the disease had not impacted his brain and he was quite an intelligent person.  Because of his deformities, he had gone through periods of depression in his lifetime but was now a man comfortable in his own skin.  He has a career in film production.

Matt had many important things to say at the seminar but one that stuck out for me and which I want to share with you regarded his physical conditioning.  He was asked what it was like growing up and not being able to do things other kids did like play kickball, run around on the playground and climb the jumble gym. He did say it was difficult and that the inability to do the things others were doing impacted his self-esteem and mood. He commented that as a younger man he was overweight.  After all, he could not do the types of things that we do in F3.  After some time, he decided to work on his conditioning.  He said he began to realize that we cannot expect, through physical conditioning, to look like Dwayne “The Rock” Johnson but we can certainly become a better version of ourselves.  So Matt began to work on his diet, eating healthier foods.  He also began to work out doing simple exercises that he could perform, like leg lifts and raising books above his head.  He could do things to raise his heartbeat and work up a sweat without jumping or running.  For a guy with the disabilities he had, Matt looked to be in very good condition.  He had some muscle tone despite the slumped shoulders and curvature in his body.  He felt good about himself and, like I said, was comfortable in his own skin.

Gents, we do not have to look like Dwayne “The Rock” Johnson, but we can become, like Matt said, “better versions of ourselves.”  We may not have the speed of Swimmies or the all-around ability of someone like Woodshack but we can strive to increase our physical, mental and spiritual prowess.  That’s important to know for an old geezer like me who cannot keep up with you younguns.

Colossians 3:23-24

Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ.

MOLESKIN:
Prayers for employees at Crispr’s workplace where some things have been happening and an employee will be fired; prayer for safe travel for Drum Major and his daughter and for Dawg Paddle; prayers for Pusher’s son as he decides on graduate school; prayers for Abacus’ daughter as she prepares for graduation; prayer for all students at the end of this school year.
ANNOUNCEMENTS:
We will meet again to work on our Obstacles at Hardship Hill on Saturday, May 20.

Pickett’s Charges

THE SCENE: Beautiful day at the Asylum, temps in the mid-60s and sunny
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

THA-THANG:

Mosey down towards west of park, turn on mulch path and go down to culdasack.

10 Rocky Balboas in cadence

15 curb dips own

Mosey to Dora landing.

On own do 10 star jumps, 10 plank jacks and then do wall sit until everyone completes and Q releases you.

Mosey down path set that winds over to the base of Pickett’s Charge.

1st go through do following at each tier, starting at the bottom

1 burpie

2 merkins

3 squats

4 LBCs

Then run full loop back to bottom of Pickett’s and repeat, except that the exercise amounts now double each time…so:

2, 4, 8,16, 32…. Burpies

4,8,16,32,64….merkins

6,12,24,48,96…squats

8,16,32,64,128… LBCs

MARY:
Some stretching after the hard work
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:

My son has recently had 2 friends his age pass away. One due to a car wreck, one due to cancer. It just doesn’t seem fair, but at the same time it reiterates the point that we are all lucky to still be here and we are not promised one more breath in this life. We are all lucky to be able to stand here, beat ourselves up for 45 minutes and hang out afterwards.

This summer take advantage of what little time you may have left. Try something you have wanted to try. See something you have wanted to see, Go somewhere you have wanted to go. Just take advantage.

I have long regretted not traveling more when I was younger. I figure why not take advantage now. Next week I will set forth across the country and back for more than 3 weeks. It is exciting, yet I am anxious now as I prepare to leave. It will be great though, I will see things I have longed to see for a long time and will be giving my daughter something she can carry with her the rest of her life. Think what you may want to accomplish before it is too late and I encourage you to take advantage.

MOLESKIN:
This was tough, the jump to the 32 burpie level may be too much, may try doing it pyramid style if done again and start counting back down after the 8 burpie go ’round.
ANNOUNCEMENTS:
Asylum Volunteer workday will be June 10th, more info coming soon. Hardship Hill May 29, Asylum PM obstacle work on Wed, May 10. Forg3 F3 Retreat coming up this fall.