F3 Knoxville

Tag: Pusher

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

Miracles

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.

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!