F3 Knoxville

Tag: Pusher

Tabata and Hills

THE SCENE: mid 70s, partly sunny, humid as heck after the storms
F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community.  I’m Pele and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:

-30 Split Jacks (4-ct), 15 each leg, in cadence

– 10 Windmills (4-ct), in cadence

– 10 Plank Jacks

– 20 Grady Corns (4-ct), in cadence

  • 10 Steave Earles, (4-ct), in cadence
  • 10 LBCs small and wide (4-ct), forward and backward in cadence

Run to tree down the road, 5 squat jumps, Bernie back

THA-THANG:

TABATA 1 (20 seconds exercise, 10 seconds rest, 4 rounds = 2 minutes per exercise x 5 exercises = 10 minutes per round)

  • Plank Jacks
  • Mountain Climbers
  • Catalina wine mixers
  • Bottle Openers

RUN DOWN STAIRS, OVER TO BASE OF SUMMIT, UP SUMMIT, BACK TO BAT HOUSE.  At EACH “CORNER” DO 15 SMURF JACKS

TABATA 2

  • American Hammers
  • Gas Pumps
  • Wide Flutter Kicks

RUN LOOP, DO 15 BOBBY HURLEYS

TABATA 3

  • High Knees
  • Squats
  • Lunges

RUN LOOP, DO 15 DESONSTRUCTED BURPEES

MARY:
No time for Mary today.
COUNT-OFF & NAME-O-RAMA
13 strong. Pop a top not tagged.
CIRCLE OF TRUST/BOM:

Fellows, it’s been a difficult past couple of weeks for our AO.  We recently, had to part ways with a brother, and that’s just not something we ever want to do.   I have to admit I lost a lot of sleep over it.  And the situation made me consider the fine line between holding someone accountable versus judging someone.  We try to do the former in F3, but stay away from the latter, but sometimes that’s a tough distinction.

The Merriam Webster dictionary defines accountability as an obligation or willingness to accept responsibility or to account for one’s actions, while judgmental is defined as “characterized by a tendency to judge harshly”.  After thinking about it a little more, I came up with sort of my own definition of these terms… accountability is holding someone responsible for norms, traditions, rules, etc. that are broadly accepted by a group, while being judgmental is passing judgment on whether someone measures up to your own PERSONAL ideas or notions.

As I’ve expressed in Slack, I feel it’s VERY important to refrain from publicly passing judgment on our fellow brothers, because when you do so it inevitably causes rifts.  Disagreement is fine, but if you have something you object to, I think it’s always best to have a private discussion about it.

Before parting ways, the former member of our group first passed judgment on our AO in terms of how we uphold the Second F (Fellowship), then passed judgment on an individual in terms of his interpretation of the Bible and his message, and finally, in a parting message to me, passed judgment on me (and, more broadly, our entire group) in challenging our religious beliefs, patriotism, and leadership.

Although I’m not perfect about it, I try to refrain from passing judgment on others.  I have my own belief system, and sure, I appreciate seeing qualities in others that follow a similar system, but I try not to denigrate or think ill of those who have other beliefs.  But let’s face it… we all judge others, and on a pretty regular basis.  It’s part of our DNA, as far I’m concerned.  But there’s a difference in making that determination of judgment internally, and publically attempting to coerce others to conform to your perception of how things should be.  The latter is something that I feel we need to avoid in F3, which was intentionally formed as a very inclusionary group of men.  If you were here a few Saturday’s ago, we had a Guest Q from Chattanooga that emphasized F3s core mission: to plant, grow and serve small workout groups for men for the invigoration of male community leadership.  That’s it.  There are certain components to every F3 workout, and one of those is the Word, followed by the Ball of Man.  I can honestly say that I have personally disagreed with at least a small portion of just about every Word, but also that is OVERHELMED by the amount of wisdom and perspective that I have received.

In closing, I found a couple of statements that I thought really hit the nail on the head when it comes to being Judgmental :

Judgment is the basis for separation, which is the ego’s goal. When we judge a brother or sister, be it in thought or action, we create a sense of separation.

You will save yourself and others years of stress, anger, disappointment and resentment if you allow your brothers and sisters to follow their own hearts. If your brothers and sisters know that they can come to you for advice without criticism and judgment attached to it, you will forever be their sounding board. However, if you end up judging and criticizing their efforts and decisions they will put up walls every time you question or try to advise them.

– James Blanchard Cisneros, Author of You Have Chosen to Remember: A
Journey from Perception to Knowledge, Peace of Mind and Joy, p. 91-92

Born in Geneva, Switzerland. He grew up in Caracas, Venezuela and obtained his B.S. and MBA degrees in the United States. James states “My grandfather served in WWII as a colonel in the United States Marines, my father was a Vietnam Army veteran. After the Vietnam experience, my father wanted to break the cycle and protect us from a future draft. So he arranged for my brother and myself to be born in Geneva, Switzerland (a neutral nation), so that we could choose to refrain from the next conflict if that was our choice.”

James 4:11-12

Do not speak evil against one another, brothers. The one who speaks against a brother or judges his brother, speaks evil against the law and judges the law. But if you judge the law, you are not a doer of the law but a judge. There is only one lawgiver and judge, he who is able to save and to destroy. But who are you to judge your neighbor?

Romans 16:17 

I appeal to you, brothers, to watch out for those who cause divisions and create obstacles contrary to the doctrine that you have been taught; avoid them.

MOLESKIN:
Great to see Sparkler out there, and Pop a Top killed it in his second workout.
ANNOUNCEMENTS:
Speedway launch Saturday at 6 am, Convergence July 2!

We Choose What We Think

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 10 Mountain Climbers, 10 Windmills, 5 Baby Arm Circles Forward and 5 Wide Arm Circles Forward, 5 Baby Arm Circles and 5 Wide Arm Circles Backward, 10 Twisties.
THA-THANG:

Mosey to the Pavilion.  We will do a Pyramid of Bench Pull Ups and Decline Merkins, starting with 10 of each, then 15 of each, then 20 of each, then back to 15 of each and finally 10 of each. 

Mosey towards by the pitching cages near the ball fields and down to the start of the Cardiac.  We will do 20 American Hammers.  Next we will run to the second curve of Cardiac.  There will be a cone farther up cardiac as the trail approaches the benches.  We will go on the grass to that cone by alternating between 10 Count Bear Crawls and 10 Count Lunges until we reach the cone.  Then we will do 25 Bench Dips at the benches. 

Mosey on the trail towards Lyons Bend.  We will stop on the trail as it turns towards Lyons Bend and do 20 Flutter Kicks and 20 Hello Dollies in the grass.  We will then run on the trail as it approaches the entrance to the park on Lyons Bend. Before we get there we will see a cone in the grassy field.  We will go to that.  

Men will split into teams of two.  We will do Doras. While one team member runs uphill toward the roadway and touches the tree by the roadway, the other team member will do exercises.  When one partner comes back, the other does the exercises.  Each team will do the following exercises:

  • 100 Merkins
  • 100 Squat Jumps
  • 100 Big Boy Sit-ups
  • 100 Iron Mikes (both feet forward = 1)
  • 100 Raised Legs Toe Touches

Mosey back to trail and then go to the beginning of Roadshow Run.  We will stop to do 25 Dead Bugs (four count) and 50 Baby Crunches.  We will then run up Roadshow Run and stop at the bat cave.  However, we will do 3 Burpees after climbing each set of steps to the bat cave (there are three sets).  Those getting to the bat cave will do Baby Crunches until the six arrives.

Mosey to the front porch of the Admin Bldg.  We will run around the sidewalk loop stopping at each quarter of the loop to do exercises.  Here are the exercises at each quarter:

  • South quarter:  25 Carolina Dry Docks
  • Benches at Coliseum:  25 Bench Dips
  • North Quarter:  25 Bobby Hurleys
  • Steps of Admin Bldg.:  25 Calve Raises
  • Rinse and Repeat.

Mosey to Haslam Boulder.  We will do 20 Squats.

Mosey to AO.

MARY:
We will line up along the curb of one end of the parking lot.  We will Sprint to the other end and sprint back.  We will then Bernie Sanders to the other end and back.  We will then Skip to the other end and back.  We will then Sprint there and back.
COUNT-OFF & NAME-O-RAMA
13 Men, no FNGs.

CIRCLE OF TRUST/BOM:
We Chose What We Think

Since this is the end of May, a time of graduations and commencement addresses, I thought I would examine a commencement address that might teach me some lessons about life.  I had heard of a famous commencement address by the American writer David Foster Wallace that was given to the 2005 graduating class of Kenyon College.  I listened to the speech, found it to be a very good one, and indeed learned some valuable life lessons.  I then found out that David Foster Wallace committed suicide three years after he gave the commencement address.  And, I thought, how much credence can my brothers and I give to life lessons taught by someone who has committed suicide?  I talked to my wife, Jan, about it.  She reminded me of a wonderful phrase by Bryan Stevenson in his book, Just Mercy:  “A man is so much more than the worst thing he has ever done.”  Another thing Jan said to me, and this is also very true: “People often write about what they aspire to be versus what they are”. With those proclamations in mind, here are some of the lessons I learned from David Foster Wallace’s commencement address to Kenyon College:

  1. We have the freedom to think and what we chose to think about is of the utmost importance.  How we interpret data is important.  Two men can hear the same truth, yet have very different interpretations of it.  Wallace, who I do not believe was a fan of any particular denomination of faith, used the example of a religious person and an atheist speaking to one another.  In explaining his disbelief in God, the atheist commented that he put faith to the test one time in a snowstorm and what happened showed there is no God.  It was such a bad snowstorm that he yelled out, “God, if you are truly there, save me from this snowstorm”.  He said God did not come to him.  The religious man replied, “now wait a minute, you lived through the snowstorm, your being here is proof.  Doesn’t that show God exists?”  The atheist said, “I lived but it was because of a man on a snow sled led by a pack of dogs that found me.”  Brothers, we choose how to think.  We chose how to interpret the truths before us.
  2. What we choose to think about, what we choose to focus on applies to the mundane portions of everyday life.  Wallace talked about the long drive home from work.  You can get upset about the traffic jam, the noise, and the pollution.  You can scream at the guy who just cut you off as you were trying to shift your car into a faster moving lane.  You can be annoyed by the massive gas guzzling car in front of you, spitting out fumes and eating up precious fuel resources.  Yet, you can also contemplate what you want to do for your family when you get home.  You can think that maybe the guy who cut in front of you is just as anxious to get home to his family as you are to yours.  You can think about the possibility that the guy in the massive car perhaps wanted to get a larger car to carry his kids around in and keep them safe.  You can even see the roadway as a beautiful picture of fellow humans, making their way home after a hard day at work.  You have the choice.
  3. With our freedom to think we can choose what we worship.  We can worship money and never have enough.  We can worship power and continually drive to have more.  We can worship the intellect and castigate those not as brilliant as we are while somehow wondering if we, with our college educations, are actually frauds.  We chose what we worship.

David Foster Wallace, I don’t know the reasons for your suicide.  Perhaps some of the life lessons you spoke of in your commencement speech were not embedded enough in your psyche.  You aspired for what you wrote about but you were not yet there.  But, this fellow here in Knoxville thanks you for those lessons.  I have the freedom to think and I will choose to try to follow those lessons.  I choose to think about good and purposeful things.  I will try to remember to do so even during the mundane moments of life.  And, I will choose what to worship . . . and what I choose to worship is God, the God of love, the God of mercy, the God of all existence.

MOLESKIN:
Prayers for the families and people impacted by the school shootings in Buffalo, NY and Uvalde, TX.  Prayers for those planting flags at the Veterans and for all Veterans who have served our country.  Prayers for F6 in his search for a new job.
ANNOUNCEMENTS:
Flag planting this morning at the grave sites of all Veterans buried at the Veterans Cemetary across the street from the Asylum.  Rampart Launch this Monday at 7 am.  Some of us are meeting at the Starbucks at Northshore near Pellisippi Parkway at 6 am on Monday and will Clown Car to the Rampart AO shortly thereafter.

Cones + A Ball

F3 Q: 5/17/22

AO: Asylum PM

5:45-6:30

[ The Scene ]

[ 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 belief
    • 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: 20×4
    • Run down the stairs and execute 5 merkins
    • Run back up
  • Imperial Walker: 10×4
    • Run down the stairs and execute 5 merkins
    • Run back up
  • Rockette: 10×4
    • Run down the stairs and execute 5 merkins
    • Run back up
  • Cherry Picker: 10×4
    • Run down the stairs and execute 5 merkins
    • Run back up
  • Motivator: 5
    • Run down and execute 5 merkins
    • Run back up

[ The Thang ]

(Mosey down to the grass ramp)

  • 3 cones
  • C1: 1 man maker
  • Bear crawl to C2
  • C2: 2 man makers
  • Bear crawl to C3
  • C3: 3 man makers
  • Bernie sanders back to C1 and rinse and repeat 1x

(Mosey to the grass field below)

  • 6 cones
  • Corners are all squats (4)
  • 2 middle ones are Bobby Hurley’s
  • All cones = 20 reps
  • When you’re done with your reps at a cone, come to the middle and do 20 SSHs before reporting to your next cone
  • Clockwise
  • When you get make it around 1 full time, come to the middle and do LBCs

(Mosey to the Bowl)

  • 9 cones on the top of the bowl
  • Start at the grate: 50 SSH
  • Run counter clockwise to each cone and execute 1 Merkin, then back to the grate
  • Rinse and repeat, adding a Merkin each time

[ Mary ]

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

The Friction of Our Fathers

There was a talk I heard on a men’s retreat in early April that really struck a chord with me. It’s a subject that some of us run from, and others of us don’t, depending on your experience and journey with your own father. Here’s the breakdown of the talk, and then some of my own notes and study and takeaways as I have been processing this over the past month. 

  • “You know my dad used to be like this, and now he’s not. My dad used to be loud, and now he’s soft. That is possible men.”

Main Points

  1. We find ourselves in 1 of 2 places with “the friction of our fathers”
    • Still chasing their approval. Still chasing hope that they might see us as worthy. Still chasing value.
    • Maybe potentially proving them wrong.
    • OR — shadow side: “I will be like him.” And “You’re not going to be your dad. You can’t chase him.”

(Which one of these three places do you find yourself?)

  • “All I’d ever wanted is my dad to pursue me. Pursue me, I’m your son, come towards me, right?”

Are you trying to live up to the name or live up to the hype?

  • Your compass is pointed in the wrong place

    2. You have a Heavenly Father that is well pleased with you

    • Luke 3:22 — You are my son, whom I love; with you I am well pleased.
    • Are you trying to live up to the name or live up to the hype?
    • Your compass is pointed in the wrong place

________________________________________

  • Father is mentioned in the Bible (ESV) 1,024 times over 857 verses. That’s over 2 years of studying how God is a Father in the Bible and in our lives
    • All the way from Genesis 2:24 to Revelation 3:21
    • Genesis: 139x
  • 2 Corinthians 6:18 — And I will be a father to you, and you will be sons and daughters to me, says the Lord Almighty.

[ Closing the “Frictions” ]

These friction points are guideposts more landmarks, not things to be fearful of.

Philippians 3:17 — Join in imitating me, brothers and sisters, and pay careful attention to those who live according to the example you have in us.

Paul mentions “pay attention to those” or take note of those who live according to the example you have in us. Who are some men that you have taken note of in your life? Men that you pay attention to and where they step, you want to step?

— “Do this”

— Do these kinds of things

— Find some other people who are just a bit ahead of you who can set a road cone ahead of you and help be your guide

In John Eldridge’s book “Fathered By God”

  • John is telling a story and ends with this: “As I drove home I knew the gift had been from God, that he had fathered me through this man.”
  • “We must be willing to take an enormous risk, and open our hearts to the possibility that God is initiating us as men — maybe even in the very things in which we thought he’d abandoned us. We open ourselves up to being fathered.”
  • “You are the son of a kind, strong, and engaged father, a father wise enough to guide you in the way, generous enough to provide for your journey, offering to walk with you every step.”

Ending: You are being so intentionally fathered by a God that has pursued you before you even arrived on the scene men. Regardless of your experience with your earthly father, let’s rest in that there is a “good good father” who loves you more than you can even fathom, and it’s because “it’s who you are. It’s who you are.” You’re loved by him. You’re loved by him.

Wondering Where The Lions Are

THE SCENE: Sunny and warm, temp in low eighties.
F3 WELCOME & DISCLAIMER

THA-THANG:
20 Side Straddle Hops, 10 Burpees, 10 Twisties, 10 Rockettes, 10 Cherry Pickers, 10 Little Baby to Big Wide Arm Circles Forward and 10 Backward

We will mosey past the stop sign at the northeast corner of the Admin Bldg and go to the grassy area by the perimeter trail.  We will do 20 Flutter Kicks in the grass.  Next, will run west on the perimeter trail, stopping every ten lights to do ten of each of the following exercises.  Those arriving to the tenth light first will rinse and repeat until the six has done ten of each exercise.  Here are the exercises for each tenth light:

  • Merkins, Big Boys
  • Squat Jumps, Lunges (each leg = 1)
  • Carolina Dry Docks, Hello Dollies

Next, we will run to Area 51.  Stop at the area by the parking lot on the right.  We will split into teams of two.  While one team member does an exercise, the other runs to the curb at the end of area 51, does 10 jump squats, and runs back.  The partners then switch.  When each partner had done an exercise twice, they shift to the next exercise.  Here are the exercises:

  • Gas pumps
  • Rocky Balboas
  • Diamond Merkins
  • Iron Mikes

Next, we will run up the hill above Area 51 to roadway above the big tree.  Those getting there first will do bench dips until the six arrives.

Mosey to AO by running to gravel parking lot area, walking along the parking lot area, then running to AO.

Next we will do sprints to sign by parking lot and slow job back to where we started.  Repeat sprints three more times.  Then slow jog back to AO.

MARY:

35 Baby Crunches
COUNT-OFF & NAME-O-RAMA
15 showing, no FNGs.
CIRCLE OF TRUST/BOM:
Wondering Where The Lions Are

Have you heard or do you remember the story of Daniel and the Lion’s Den from the Bible?  Daniel was a Jew who was serving Darius, the King of Babylon or Prussia.  Daniel was an excellent administrator and King Darius liked him.  The other administrators and officials of King Darius were jealous of him.  They did know how strongly he worshipped his God.  They planned a scheme where , supposedly to celebrate the king, they convinced King Darius to issue a decree that any person in the kingdom who prayed to or worshipped any God or human for the next 30 days, other than King Darius, should be thrown in a Lion’s Den.  Daniel worshipped his God daily and continued to do so after the decree.  Caught, he was thrown in the Lions Den.  The next morning King Darius rushed to the den to find Darius alive, the ferocious lions acting tamely beside him.  King Darius, who cared for and admired Daniel then proclaimed:

“I issue a decree that in every part of my kingdom people must fear and reverence the God of Daniel. For he is the living God and he endures forever”.

As a psychologist, I see many people who suffer from anxiety.  I recently had my first session with a mid-thirties woman who suffers from Post-Traumatic Stress Disorder (anxiety that occurs after one suffers from a trauma), Social Anxiety (anxiety about being in social situations), and Agoraphobia (condition where a person panics if they leave their household). Ten years ago, she could hardly leave her home without breaking down. She even had difficulty answering phone calls, too anxious to talk to strangers.  Fortunately, she met a therapist who helped her out. He talked to her about how anxiety can be incredibly crippling but that some anxiety can be gradually overcome through something called exposure therapy.  If people, who have been frightened in the past, can expose themselves to the situation they fear and see that nothing disastrous happens, the anxiety can, over time, decrease.  He used a metaphor with my patient.  He said if we were to open a door and have a ferocious lion attack us, we would be very frightened of ever opening that door again, even if the lion was taken away and people tried to rationally convince us there was no lion there anymore.  We may panic trying to open the door and our hearts might pound like crazy.  But, each day, if we continued to open the door and see that no lion was there, we would gradually be less anxious about doing it.  We might not ever fully wipe out the anxiety but we would be better off.  That is what has happened to this lady.  She still gets nervous when going into public settings but can now do so.  And she wants to continue that process so that in the future, she will be even better at it.

In life, we face difficult and challenging situations.  We get burned sometimes in these situations or we fail at them.  We then fear trying similar situations.  We worry about the consequences.  We worry that we can’t face up to the situation.  But, if we can expose ourselves to the challenging situations and learn from them, we grow.  If we can trust that God is on our side, we can tame the lions we fear.

One of my favorite songwriters, Bruce Cockburn, wrote a song that talks about the ecstasy that comes with belief in God and His eternity.  He also talks about about how fear is diminished with the knowledge of this belief.  I will finish my message with some lines from that song which is entitled, “Wondering Where the Lions Are”:

Sun’s up . . . looks okay
The world survives into another day
And I’m thinking ’bout eternity
Some kinda ecstasy got a hold on me

I had another dream about lions at the door
They weren’t half as frightening as they were before
But I’m thinking ’bout eternity
Some kinda ecstasy got a hold on me.

And I’m wondering where the lions are
I’m wondering where the lions are
I’m wondering where the lions are.

MOLESKIN:

Prayers for safe travels for Pusher and Rusty on their vacation.  Prayers for Thunderstruck and his family after the death of his mother.
ANNOUNCEMENTS:
CSAUP tomorrow night at Haw Ridge, 9 pm.

Trivia Night

After being properly motivated, we did some Stretchies and we vowed to trust the (Junk) Science. Everybody got 10 years of invincibility; you’re welcome. PAX was quiet, so we did some Shoulder Blasters because that always gets people complaining.

Trivia Night at F3 commenced. If you or your partner got a correct answer, you were both exempted from burpees before the next exercise. Some guys know sports, some guys know art and literature, some guys know history. Some guys (looking at you, Lulu) just start doing burpees.

We hit the Cloud for some Descending Box Baby Box Rows, then traveled to the Caribbean for juuust a hint of a Sutherland Seabiscuit. Just a skosh. The faintest whiff.

Speaking of Seabiscuit, Convoy and Swimmies are like two thoroughbreds among a bunch old mares on their way to the glue factory. They beat us to Cardiac, where we only had time for one and a half Crawdad Comebacks.

Two things about your Q: 1) he is not going to make you do knee-based air presses on asphalt, and 2) time management may not be his strong suit. So we couldn’t complete a full round of the Dark Webb, and it was all Q’s fault. But as Donald Rumsfeld said, “You go to F3 with the Q you have, not with the Q you wish you had.”

MARY:
Lebowski pointed out another ill effect of Q’s poor clock management, which is that we didn’t go by the ATM and none of us has cash for the weekend.

Sincere gratitude to all F3 men for leading and participating in workouts. I wouldn’t do anything if it wasn’t for you all.

Philippians 4:10-13.