F3 Knoxville

Tag: Pusher

Thank You Frederick Buechner

THE SCENE: Partly cloudy, temp about 70 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with seven, 5 Burpees, 10 Cherry Pickers, 4 Burpees, 10 Rockettes, 3 Burpees, 10 Tempo Merkins, 10 Burpees (thanks to wisecracks about the Q!), 10 Windmills, 1 Burpee, Little of This and That
THA-THANG:
Split into teams of two men each.  Mosey to the shady parking lot across the street from the AO to get bricks out my vehicle. Each team of two gets one set of bricks (two bricks per team).  We will then mosey back to the AO parking lot and go to the curb on the east end of the parking lot.  We will do Doras.  While one partner runs to the opposite curb and does 10 Rocky Balboas (both legs = 1), the other partner works on the exercises with the bricks.  Partners switch off after the running partner comes back.  These are the exercises that the team of partners completes with the bricks:

  • 100 Overhead Presses
  • 100 Wings Down
  • 100 Curls
  • 100 Wings Out
  • 100 Triceps
  • 100 Wings Up
  • 100 Rows
  • 100 Punches (where punches from both hands = 1)
  • 40 Mini Man-makers

Mosey to end of parking lot with the nice bathrooms.  We will do 20 American Hammers.

Mosey to the Lily Pad parking lot.  There will be four cones spread out in a very large rectangle around the parking lot.  We will be going around the parking lot to each of the cones three different times.  We will Bernie Sanders when going either east or west and will run when going north or south.  The exercise will be displayed near the cones.  We will do the first exercises the first time around the parking lot, etc.  Here are the exercises performed at each cone:

  • Cone 1:  20 Squat Jumps, 20 Merkins, 20 Dead Bugs (4 count)
  • Cone 2:  20 Iron Mikes (both legs = 1), 20 Carolina Dry Docks, 20 Hello Dollies (4 count).
  • Cone 3:  20 Smurf Jacks, 20 Diamond Merkins, 20 Flutter Kicks (4 count).
  • Cone 4:  20 Star Jumps, 20 Shoulder Taps, 20 Freddie Mercury’s (4 count)

Mosey to the parking lot with the nice bathrooms.  We will do 20 more American Hammers.  Then Butt Kick run halfway across the parking lot and High Knees run the other half to the curb.

Mosey to the playground.  We will do three sets of 10 Bench Jumps

Mosey to AO.

MARY:
Abdominals

COUNT-OFF & NAME-O–RAMA
18 men with one FNG, Bob Fautnouh (sp?) whom we dubbed “Beignet.”  We were also honored to have three visitors from other AOs:  Gipper from Omaha, Graham Cracker from Florida, and Rogue from Davidson.  Graham Cracker and Rogue have moved to Knoxville so we definitely hope to see them again soon.
CIRCLE OF TRUST/BOM:

One of America’s greatest theologians died this week.  Frederick Buechner died on Monday, August 15.  He was 96.  Buechner was an ordained Presbyterian minister, essayist, novelist, poet, and autobiographer.  He was the author of 39 published books.  His writings have had a profound influence on many, including me.  One of my favorite novels by him was Brendan, but he wrote many others that were highly acclaimed.  He was a finalist for the Pulitzer Prize and National Book Award.
I am going to give you just a few quotes from his writings.
For those of you who have pondered on your vocation in life, Buechner wrote, “The place God calls you to is the place where your deep gladness and the world’s deep hunger meet.”
For those of you who have ever struggled with the idea of the existence of God, Buechner wrote, “It is as impossible for man to demonstrate the existence of God as it would be for even Sherlock Holmes to demonstrate the existence of Arthur Conan Doyle.”
Some of my favorite lines from Buechner are the following from his book, The Faces of Jesus.
“If the world is sane, then Jesus is mad as a hatter and the Last Supper is the Mad Tea Party. The world says, Mind your own business, and Jesus says, There is no such thing as your own business. The world says, Follow the wisest course and be a success, and Jesus says, Follow me and be crucified. The world says, Drive carefully—the life you save may be your own—and Jesus says, Whoever would save his life will lose it, and whoever loses his life for my sake will find it. The world says, Law and order, and Jesus says, Love. The world says, Get, and Jesus says, Give. In terms of the world’s sanity, Jesus is crazy as a coot, and anybody who thinks we can follow him without being a little crazy too is laboring less under a cross than under a delusion.”
My last lines from Buechner are ones that are certainly true for me. He said, “When you remember me, it means you have carried something of who I am with you, that I have left some mark of who I am on who you are.  It means that you can summon me back to your mind even though countless years and miles may stand between us.  It means that if we meet again, you will know me.  It means that even if I die, you can still see my face and hear my voice and speak to me in your heart.”
Frederick Buechner, speaking from my heart, I remember you and I say “thank you.”

 MOLESKIN:

Prayers for Cheatsheet’s daughter, Willow, who was recently baptized and who also recently joined a volleyball team.  Prayers for the father-daughter relationship.  Prayers for Gipper as he heads back to Omaha tomorrow.  We are thankful he visited us.
ANNOUNCEMENTS:
Mt. Everest Run on September 10.  2nd F Picnic on Sunday, September 11.

15 HIMs putting in the work at Asylum

THE SCENE: Overcast and in the mid 80’s with some lingering humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC – 20
Cherry Pickers 15
Arm Circles IC  10 x 2
Michael Phelps a/r
Grady Corn I/C 33
Merkins OYO 10

THA-THANG:
I

Mosey down to stop sign
5 forward lunges
5 backwards lunges
5 burpees
Mosey to pathway to the left in front of small parking lot
5, 10 , 25 Nickel dime quarter
Bernie to first light, run to second light – 5 american hammers, 2 CT
Bearcrawl to next light, run to second 10
Side straddle  to first light, run to second 25, sweep back
Bernie to first light, run to second light – 5 Merkins
Bearcrawl to first light, run to second 10
Side straddle  to first light, run to second 25, sweep back
Bernie to first light, run to second light – 5 Freddie Mercuries
Bearcrawl to first light, run to second 10
Side straddle  to first light, run to second 25, sweep back
Mosey to hill side, Find partner
SSH at bottom, partner runs to top Heal Raises (20)
Imperial Walkers at bottom, merkins (20)
Mountain Climbers at bottom, Squats (20)
Back down to walkway at light
Hello Dollies – single count 5, run 2 lights, 10, run 2 lights , 25 sweep back
Shoulder Taps – 2 count 5, 2 count 10, 2 count 25
mosey  up hill directly below bat cave
Top hill with partner
Squats, partner runs to wall to do 20 bench dips
up the stairs to AO, do 3 Merkins OYO

MARY:
none
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:

August 31 is International Overdose Awareness day

North America continues to experience the highest drug-related mortality rate in the world, accounting for one in four drug-related deaths globally, the United Nations Office on Drugs and Crime reports.

The US rate is about 90,000 deaths per year

Knox county, there have been 11 deaths so far this year, with year to date deaths at about 291 according to the Knox County Attorney General s office, with about 498 last year and we are on that track this year.

I lost my son Grady due to an accidental overdose caused by Fentanyl in 2018.

The drug-related death report for 2021 from Knox County Regional Forensic Center brings to light some alarming statistics.

  • The five most common drugs identified in drug-related deaths in 2020 were synthetic opioids, methamphetamine, diphenhydramine, alcohol/ethanol, and cocaine.
  • The most frequent cause of drug-related deaths in 2021 was fentanyl and fentanyl analogs, which are structurally similar to fentanyl but are types of synthetic opioids.
  • Over 75% of drug-related deaths were found to be cases of polypharmacy, where more than one drug was responsible for the person’s death.
  • Knox County had a 29% increase in drug-related deaths from 2020 to 2021.
  • People ages 35-40 experienced the most drug deaths in Knox County.
  • The sharpest increase in drug-related groups was in individuals ages 55-64.
  • The presence of anxiety, anti-depressant, and anti-psychotic medication was found in 30 percent of all drug deaths in Knox County.

 

The drug dealers are lacing everything with fentanyl which is 50 times stronger that heroin and 100 time stronger then morphine – less than a drop of water or the weight of a few grains of sand are lethal. Please talk to your children, teens and make them aware of this risk. Use of naloxone/Narvan can reverse the effects of a drug od.

On Aug 31, from 5-8 pm there will be an event at Volunteer Landing sponsored by the Knoxville Metro Drug Coalition with various speakers. The event will end with a candlelight vigil.

The Metro Drug Coalition is a local resource with a goal is to increase access to evidence-based prevention education, harm reduction programs and recovery support services for anyone desiring to maintain or seek a life free from substance misuse.

The harm reduction aspect of this organization is as follows:

Harm Reduction is a way of preventing disease and promoting health that meets people where they are rather than making judgments about where

MOLESKIN:
Pray for Bluebird (his family and especially his father in law JC) who recently lost his mother in law and for Drum Major’s daughter who is moving into the dorms and all the students who are moving from home for the first time and will be on their own
ANNOUNCEMENTS:
Welcome FNG Isaac (@Loveboat).

Steam and Brick will be leading a discussion every wednesday about the book “fighting the war inside your head”

Q101 and Rainbows

THE SCENE: Threatening rain, but stayed dry.  Humid as heck, and kind of hot when the sun came out, mid 80s.
F3 WELCOME & DISCLAIMER

IMPORTANT POINTS:

– TIME! 1. Call out TIME WARNING (2 mins, 1 min), 2. START ON TIME, 3. END on time.

– Carry a WATCH and PHONE!

–  INTRO! WELCOME to F3! FITNESS, FELLOWSHIP, AND FAITH!!

INTRODUCE yourself! You will be leading these men for the next 45 minutes to an hour, establish yourself as their Q!

– IDENTIFY ANY FNGs

  1. Make sure they understand the disclaimer (get a nod of understanding)
  2. Make sure you demonstrate exercises that may be unfamiliar to them.
  3. Make them feel welcome! Pay special attention to their status during the workout.

–  Include LEGAL DISCLAIMERS (Legal significance, part of F3 standards, sets the tone):

  1. I am not a professional
  2. You are here on your own volition, and participating at your own risk
  3. F3 is a free program open to all men
  4. Know your limits, and modify if you need to, but do the best you can! ALWAYS GIVE 100%… UNLESS YOU’RE DONATING BLOOD! J


WARM-O-RAMA:

IMPORTANT POINTS:

– TAKE CHARGE!

  1. Make eye contact
  2. Use your “outside voice”
  3. Use GOOD FORM
  4. Bring great ENERGY and ENCOURAGE!

 

– The Warm up usually consists of 4 to 5 exercises designed to 1. get the heart rate going, 2. Stretch the legs, and 3. Stretch the Arms. Call out:

  1. The NAME of the exercise. PAX REPEATS.
  2. Whether it’s single count or in cadence. PAX REPEATS
  3. “Ready position”… “Exercise!”
  4. Change the tone or number of the cadence on the final rep. Call out Recover! This indicates a stop to the exercise.
  5. PRACTICE doing the CADENCE count at home. Different exercises have different cadences!

 

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

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

– 10 Steve Earls (4-ct), in cadence

– 10 LBCs forward and backward (4-ct), in cadence

– 10 calf raises, SINGLE COUNT

 

THA-THANG:

THA THANG is the main part of the workout, and usually consist of 3 to 5 “stations”, where you mosey to and then do an exercise (“String of Pearls”). Keeps the PAX together and provides some variation.

IMPORTANT POINTS:

– PLAN OUT the workout ahead of time!

– Keep an eye on your TIME

– EXPLAIN CLEARLY and ENCOURAGE

– If you can’t Q it, don’t do it!  Not a “clipboard” program where the Q sits out

– Be FLEXIBLE!

– Make sure everyone is always ACTIVE! Give the rabbits something to do if they finish first.

– Situational awareness! Pay attention to the PAX. Sweep back to get the 6. NO man left behind!!

 

MOSEY to DORA Parking Lot. Partners trade off carrying CMU.

Battle Buddy Up

ROUND 1:

Partner 1 does 20 PRESSES and 20 TRICEPS, alternating, Partner 2 runs the loop. Switch.

ROUND 2: Partner 1 does 20 ROWS  and 20 CURLS alternating, Partner 2 runs the loop. Switch.

ROUND 3: Partner 1 does 20 Off-set MERKINS, 20 ½ BURPEES, alternating, Partner 2 runs the loop. Switch.

ROUND 4: Partner 1 does 20 CMU BBSs, 20 CHEST PRESSES, alternating, Partner 2 runs the loop. Switch.

 

Leave CMUs.  Mosey to STOP SIGN at the southern point of the Loop Road.

QUARTER POUNDER:

  • Run to first cone, 25 merkins, run back.
  • Run to second cone, 50 Squats, run back
  • Run to third cone, 75 Mountain Climbers, run back
  • Run to Fourth cone, 100 SSH, run back

Mosey to AO. Partner 1 does 10 SSH, then catches Partner 2 who is RIFLE CARRYING the CMU.  Switch.  R&R until top.

 

MARY:

Random Ab exercises… The Mary is the “slush fund”.  Use it if you have extra time, but skip it if you’re at the end of the workout.

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:
Everyone takes part in the COT.

One thing that many of us worry about when Q’ing a workout for the first time is this part… giving the message in the COT, at the end of the workout. We might think “I can’t speak the way that some people can.”  “I don’t have anything wise or good to say.”  “I’m not religious enough.”  “I will screw it up.”

You don’t have to deliver a long speech for the BOM.  Also, you don’t need to know the bible front to back, or worry about whether your message passes some level of religious muster.  Just speak about something you have learned, something important to you, something that might help others.  Not everyone will respond the same way but I can guarantee that pretty much every one of your brothers will get something out of your message.  I personally love hearing what different brothers have to say, the little pearls of life wisdom they can share with me.  And, as for your ability to speak well, think about Moses, who lead the Israelites from Egypt to Isreal:

From Exodus 4: 10-12

10 But Moses said to the Lord, “Oh, my Lord, I am not eloquent, either in the past or since you have spoken to your servant, but I am slow of speech and of tongue.” 11 Then the Lord said to him, “Who has made man’s mouth? Who makes him mute, or deaf, or seeing, or blind? Is it not I, the Lord? 12 Now therefore go, and I will be with your mouth and teach you what you shall speak.”

As to worrying about screwing up, your brothers are on your side no matter what.  And, screwing up is what we do.  As an example of this think of Abraham Lincoln.  The following list is from an article by Ron Kurtus:

A common list of the failures of Abraham Lincoln (along with a few successes) is:

  • 1831 – Lost his job
  • 1832 – Defeated in run for Illinois State Legislature
  • 1833 – Failed in business
  • 1834 – Elected to Illinois State Legislature (success)
  • 1835 – Sweetheart died
  • 1836 – Had nervous breakdown
  • 1838 – Defeated in run for Illinois House Speaker
  • 1843 – Defeated in run for nomination for U.S. Congress
  • 1846 – Elected to Congress (success)
  • 1848 – Lost re-nomination
  • 1849 – Rejected for land officer position
  • 1854 – Defeated in run for U.S. Senate
  • 1856 – Defeated in run for nomination for Vice President
  • 1858 – Again defeated in run for U.S. Senate
  • 1860 – Elected President (success)

The fact is that we are supposed to screw up as leaders.  That is how we learn and how we grow.  Don’t let fear of failure keep you from moving forward, whether it be in F3 or in life.  We’re here to support each other, and grow and develop as leaders.  If you haven’t Q’d yet, take that plunge.  I guarantee you will be better for it!

MOLESKIN:

ANNOUNCEMENTS:
Bearden band fundraiser car wash this week-end.  Ask for Kaitlyn (Pusher’s daughter)!

Not Hidden

THE SCENE: Partly cloudy, hot but the wind began to cool things off as rainclouds moved by to the west of us.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Gas Pumps, 10 Mountain Climbers, 10 Cherry Pickers, 10 Tempo Merkins, 33 Grady Corns.
THA-THANG:
Mosey toward the stop sign located at the Northeastern Corner of the Admin Bldg.  We will stop to do 20 Hello Dollies.  Next we will run on shaded sidewalk toward the Admin Bldg loop.  We will stop in the grass be the shade.  We will split into teams to do Doras.  While one partner does listed exercise, the other partner runs to steps of Admin Bldg, does 15 Calf Raises, and runs back to take over on the exercises his partner was doing.  Here are the exercises that each team of partners will do as a team:

  • 100 Star Jumps
  • 200 Baby Crunches
  • 100 Iron Mikes (both legs = 1)
  • 200 Squats
  • 100 Merkins

Mosey to the shaded area south of the sidewalk loop at the Admin Bldg.  We will do 20 Box Cutters.  Mosey to the stop sign on the Southeastern Corner of the Admin Bldg. Then mosey to the shade of the first tree on the road that semicircles around the Admin Bldg.  We will do 10 Lunges, each leg = 1.

We will so a Bernie/Run combo to the next two shaded areas.  At the first shaded area we will do 20 American Hammers.  At the next shaded area we will do 25 bench dips off the ledge and 25 incline merkin.

Next will will do a combination Bernie and Sprint to the AO.  We will pause two minutes for a water break.

Mosey down Roadshow Run but veer right to the perimeter trail after the second set of steps.  Mosey up the perimeter trail to the shaded area by the large evergreen tree.  We will do 20 Merkins.

Mosey to shaded area near the stop sign at the Northeastern Corner of the Admin Bldg.  From there we will Bernie toward the large tree further up the semi-circle road but run the rest of the way to the tree once we get to the rail on the side of the road.  We will do 20 Diamond Merkins.  Rinse and Repeat.

Mosey back to AO.

MARY:
Abdominal exercises.
COUNT-OFF & NAME-O-RAMA
16 men, no FNGs.
CIRCLE OF TRUST/BOM:
1 John 3:1 See what kind of love the Father has given to us, that we should be called children of God; and so we are.

My wife, Jan, is a psychologist who works at East Tennessee Children’s Hospital here in Knoxville.  She has been meeting for about three weeks now with an 8-year-old boy who was in a severe car accident.  The boy suffered extensive damage to his body in the accident and currently cannot walk.  He also lost his mother in the accident.  Jan had to be the person to tell him his mother died.

The boy, initially, didn’t want to talk much about the accident.  But, he has been opening up more to Jan recently.  He told her that he doesn’t feel whole.  He misses his mother so much.  He also feels guilty toward her.  He told Jan that he feels horrible because there were times he lied to his mother or hid matters from her.  He told Jan he felt like he doesn’t deserve his mother’s love.  After saying that, He burst into uncontrollable sobs. Think of that boy, not only losing his mother but thinking he didn’t deserve her love.

Jan gave him time to cry.  Then, calling him by name, she said to him, “Look at me.”  Saying his name again, Jan said, “Your mother knew you lied to her and hid things from her.”  The boy looked shocked but doubtful and asked, “How can you know that?”  Jan said, “Because I am a mother.  All parents know that their children lie and hide things from them. That’s part of being a parent.  Rest assured your mother knew you hid things, but she loved you anyway.”

Those of us who are fathers know that our children sometimes have lied or hid things from us.  It may upset us, but we love them anyway.  That is a special love – the love of parent for child.  And is so good to know that God is our father.  As 1 John 1 proclaims, “See what kind of love the Father has given to us, that we should be called children of God.”  God knows we hide things from him.  And like we parents desire our children to be truthful to us, God wants us to be truthful to Him.  Go ahead and confess to him.  He knows what you have done anyway.  You can’t hide from God.  Like Jonah in the mouth of the whale, God sees us.  How good it is to know that He loves us anyway.  He wants what is best for us.  As the great song, “In Christ Alone” states, “For I am His and He is Mine.”  We have an amazing father who is all virtuous, all knowing, and all loving.  Take that in, and freely know that you are loved by your creator.

MOLESKIN:
Prayers for Steam’s fiancé, Megan, and for Brick’s friend, Jason.
ANNOUNCEMENTS:
Q101 workout this upcoming Thursday at Asylum PM, led by our AO captain, Pele.

chocolate chip

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
88 ℉ 96 ℉ 63% 5.6 mi/h SSW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Stretching with Cherry Pickers, Willie Mays, Neck Rolls.  10 Imperial Walkers.  Mountain Climbers.

THA-THANG:

On my phone is an app. Tiny Decisions. It is a spinning wheel that randomly selects an exercise and a rep count.

Mostly just run from shaded area to shaded area. Then spin the wheel and do what it says.

We did move along the walking path and do 2 burpees at each lamp post.
We did 11’s at one point that included Merkins and Squats.
And at the top of Cardiac, we used 5 lamp posts to do LBCs. Starting at 5 increasing by 5 at each post. (25 at last post.)

Then
We saw a little silhouetto of a man
Scaramouche, Scaramouche, will you do the Fandango?
Thunderbolt and lightning very, very frightening me
(Galileo) Galileo
(Galileo) Galileo
Galileo Figaro
Magnifico-o-o-o-o

So we headed back to the flag.

MARY:
Storm moved away so we did some Mary based on the spinning wheel.
COUNT-OFF & NAME-O-RAMA
14 Cookie Lovers.
CIRCLE OF TRUST/BOM:

Ode to Chocolate Chip Cookies

Patted into sticky spheres of tender delight and spotted with chocolate chips.
I watch carefully as they melt into the dough.
The smell of overpowering joy wafdes throughout my tickled
nostrils, and having to wait another second for them to cool
is anything but bearable.

All I can think as they rest on a plate before me is,
“They’re mine, ALL MINE!”
I grab one and let it explore my impatient
taste buds as it travels down the dark tunnel
and into a tomb of pure happiness.

Like a mother to a child, I hold you tight
(Into my stomach, that is). How can something
so small cause so much explosive
excitement to travel through my veins?
Chocolate chip cookies are little bites of heaven.

 

So, Today (August 4th) is National Chocolate Chip Cookie Day.

  • Ruth Graves accidentally creates the first-ever chocolate chip cookie. She’s working at an Inn in Massachusetts called Toll House.  Cookie creation created the Toll House Company
  • She sold her recipe to Nestle for a lifetime supply of cookies.
  • 1963 Chips Ahoy debuts
  • 1991 Ben and Jerry’s releases Chocolate Chip Cookie Dough ice cream.
  • 1997 Chocolate Chip Cookie is named official cookie of Massachusetts.

Other Facts

  1. It Was First Called The Chocolate Crunch Cookie
  2. Chocolate chips never melt because they have less cocoa butter than chocolate bars.
  3. The Chocolate Chip Cookie is America’s most popular cookie.
  4. The first chocolate chip cookie was the size of a quarter.
  5. A person eats around 35,000 cookies during their lifetime.
  6. There are 7 billion Chocolate Chip Cookies eaten in the United States every year, with about 50% of those homemade cookies.

COOKIES ARE GOOD FOR THE SOUL

Seriously, is there anyone out there who doesn’t love cookies?

There are so many options and varieties. One of the absolute best things about cookies is the sheer variety.

They’re perfect for on the go. Have you ever tried to take a piece of cake home from a restaurant or pack an ice cream cone in your lunch? It’s not so easy.

Their designs will make you smile  Cookies come in all shapes, sizes, patterns, and colors.

They will help you make friends

There’s nothing better than a warm cookie right out of the oven

You can feel like you’re eating something healthy (sometimes)

Cookies and milk will remind you of your childhood

 

Cookies – and specifically for me, Chocolate Chip Cookies represent life as a kid and the fun times I had specifically with my mom and dad.  Eating them with my dad.  And then baking and then eating with my mom.  The cookie jar is quite important piece of equipment in my parents kitchen.  As the poem above says, they are a little bites of heaven.  As you go through your day, embrace those ‘little bites of heaven’.  Whether in a chocolate chip cookie or what ever.

Welcome FNG – Steve-O

MOLESKIN:
For Andrew and his battles to find a better path.  And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

August 6th workday 7AM – Cerebral Palsy Center.