F3 Knoxville

Tag: Pusher

Thank You for the Accountability

THE SCENE: a beautiful fake gloom 45
F3 WELCOME & DISCLAIMER did it
WARM-O-RAMA:
SSH, runners stretch, this and that, some twisties, rockettes, & cherry pickers.
THA-THANG:
Insert information about the workout.

  • Break Dance and Spider Burpees up and down The Dragon
  • Inch Worms & Freddy Mercury’s, the alternating leg lifts & T pose leg lifts
  • Alternating Wall Sits & Skater Burpees
  • Sprint, Bring Backs, Bernie, Superman Plank, rinse & repeat
  • Karaoke right, single right leg squat + offset Merkins, karaoke left, single left leg squat + offset Merkins, rinse & repeat
  • Catalina Wine Mixers

COUNT-OFF & NAME-O-RAMA
11 HIMs in the Fake Gloom
CIRCLE OF TRUST/BOM:

When I heard about F3, I heard about a cool workout group. A workout that’s cheaper than a gym that gets me outside. The more I posted, the more interested I became in F3 the Organization. Why isn’t F3 just called “Lakeshore Boot Camp Workout Club”? So, I Googled it. On their website, I found “Q Source: The F3 Manual of Virtuous Leadership”. Why does this workout group have a  “leadership mastery purpose”?. So, I read the book.

Chapter 1.2 hit home. “The King” is the discipline of daily training of the body. I’ve been on a weight loss journey for 7 years. I’m 5-8 and in 2014 I was pushing 250 pounds. I was at a park one day, my 2 year old took off for the road, and I couldn’t catch him. That scared me to death.

Since then I’ve yo-yo’d up and down the scale. Q Source talks about the POGO 40 – that 40 pounds you keep taking off and putting on. A huge part of my yo-yo’ing was lack of Accountability, but I’ve found that in F3. Now I have a group of guys who will txt, Slack message, etc. if I stopped Accelerating.

Except from the Q Source, 1.2:

“What is true for all men seeking to Accelerate is that it works better as a Group than as a Singleton. Together, we pool our collective knowledge for the benefit of each individual and spur one another on to places we would never reach alone. This is the power of the Shield Lock. Together, we sharpen each other – as iron sharpens iron. It’s simple really. If you want to learn to run faster, just find a faster man. And chase him until you catch him.”

With that, I want to say thanks to everyone in F3 who provides me Accountability. And, for being faster to give me someone to chase.

Snow-No

THE SCENE: Cloudy, right at freezing, was supposed to be snowing, but just a light drizzle/sleet/winter mix that did change to snow during the last 15 minutes of the workout.
F3 WELCOME & DISCLAIMER  Check.

WARM-O-RAMA:

-15 Side Straddle Hops (4-ct), in cadence – Run across parking lot and back

– 8 Abe Vigodas (4-ct), in cadence – Bernie across and back

– 15 Grady Corns (4-ct), in cadence – Super Mario across and back

– 15 Tempo Squats (4-ct), in cadence

THA-THANG:

MOSEY up the Dragon’s tail to stop sign past the Rock.

  • 20 Imperial Squat walkers, 4-ct, IC

Partner UP!

  • Partner 1 Bernie’s to guard rail, runs to tree, 5 Jump Squats, run back
  • Partner 2 Alternates between 10 Deconstructed Burpees (doing all components of the Burpee separately) and 10 Froggy Jumps
  • R&R

Snowgazers: Catch 5 SNOWFLAKES ON YOUR TONGUE!  (this didn’t work out, seeing as there was no snow…)

MOSEY to Overlook/Coliseum:

  • SMEAR THE Q!
    • Get in a line, take a shot at hitting the Q with a Snowball. Everyone gets three tries.  Hit = 10 ct stargazer.  Miss = 5 Deconstructed burpees.  A hit to the face or groin = 10 Real burpees for all of us.  Do SSH while you wait your turn.  (again, had to modify this since there was no snow.  PAX picked 3 numbers between 1 and 10, another PAX secretly selected the number, if the number was picked, it was a HIT, otherwise a miss.)

Mosey to Roundabout. (RIGHT when we got here it started to snow… Arrrgh)

5/10/15s.  Partner 1 runs to curb and does 5x of 2 exercises, trades off with partner.  R&R with 10 x.  R&R with 15 x.  Partner not doing exercises is doing a slow mosey in the bullpen.

ROUND 1 Exercises: PLANK JACKS AND PETER PARKERS

ROUND 2 Exercises:  SMURF JACKS AND BOBBY HURLEYS

Mosey to AO.
MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 strong
CIRCLE OF TRUST/BOM:

Aristotle had a theory that men take on a particular quality by engaging in a particular behavior.  You’ve probably all heard the expression “You are what you eat.”  This might be altered to “You are what you do… over and over and over again.”

Aristotle: Men acquire a particular quality by constantly acting a particular way… you become just by performing just actions, temperate by performing temperate actions, brave by performing brave actions

I’ve mentioned before that I’m not big on New Year’s Resolutions.  First of all, they set you up for failure, and then comes the wave of guilt if you don’t reach that goal.  Second, they’re temporary.  You may achieve whatever goal you set out to do, whether it’s to lose 10 pounds, abstain from alcohol for a month, save enough money to purchase a new couch, or whatever, but then what happens?  You go right back to your old ways.

A better approach might be to take a page out of Aristotle’s book and focus on Behavior rather than Goals.  By changing Behavior, you establish patterns that pay off with results and are more long term.  You become what you do.  Instead of setting a goal of losing 10 pounds, try to reduce your sugar and carb intake.  Instead of stopping alcohol cold turkey, use the “I’ll have one later” approach to delay the number of drinks you have.  Instead of saving for a new TV or couch, which, once paid off, may result in you going back to spending more than you need to, set up small automatic transfers of your pay check into a savings account.  And as HIMs, don’t think to yourself, “Gee, I’ll try to be more of a HIM this month”.  Instead, integrate acts of character, leadership, and positive encouragement to those around you on a regular basis.

MOLESKIN:
Prayers for Jetlag’s family and Jinxy’s family as they go through some health issues, prayers for Curveball’s parents who were not answering the phone recently, prayers for Abacus’ mom
ANNOUNCEMENTS:
Triple birthday Hot Toddy Q this Saturday!

Friends of God

THE SCENE: Windy, temp in high sixties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers, 8 Twisties, 5 Burpees, 10 Windmills, 10 Baby Arm Circles Forward and Backward.

THA-THANG:

Mosey to beginning of the Dragon Tail.  We will do Route 66 up the Dragon Tail with Squat Jumps as the exercise.  Those getting to the top first circle back to the six and go up with them.

Mosey on perimeter trail to the stop sign by the road that goes to Admin Bldg.  We will do 20 Hello Dollies and 15 Merkins.

Mosey on perimeter trail until it gets close to Lyons Bend.  We will do 20 American Hammers and 15 Merkins.

Mosey to bottom of Mt Everest.  We will do 20 Flutter Kicks and 15 Merkins.

Mosey to the Utility Bldg.  We will do 20 Bicycle Kicks and 15 Merkins.

Mosey up the road from Northshore Gate until we hit parking lot on left.  We will do 20 Box Cutters and 15 Merkins.

Mosey to Parking Lot by Apartments.  We will do 20 Hello Dollies and 15 Merkins.

Mosey to roadway that goes by Outdoor Chapel.  We will do 20 Bench Dips at curb and 15 Merkins.

Mosey to parking lot that goes by new restrooms.  We will do 20 American Hammers and 15 Merkins.

Mosey to parking lot by entrance to ball parks.  We will do 20 Flutter Kicks and 15 Merkins.

Next, we will sprint from one curb in the parking lot to the other and back, doing 3 burpees at each curb.  We will Bernie Sanders from one curb to the other and back, doing 3 burpees at each curb.  We will rinse and repeat above.

Mosey to AO.

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

Some of you may have heard of a signer called Nightbirde.  Her actual name is Jane Marczewski.  At age 30 she has survived very difficult stints of cancer.  The first time she was diagnosed in 2017, she was told she would live for only 3 to 6 months.  She was cancer free after treatment but the cancer came back in 2018.  At that time, her husband of five years left her.  Through painful treatment she became cancer free again in July of 2020.  She went on to perform her own song, “It’s OK” in the 16th Season of America’s Got Talent in 2021.  Her song, “It’s OK” went to number one on I Tunes and number two on You Tube. Before the quarterfinals of American’s Got Talent, she announced she had cancer again and had to withdrawal.

Something that has been both surprising and inspirational about this 30-year-old woman is her faith in God through the torment and continuing battles with cancer.  Her relationship with God is certainly not a simple and sweet one.  But it has been very personal, and God wants us to have that same personal relationship with him.  She says:

“I am God’s downstairs neighbor, banging on the ceiling with a broomstick. I show up at His door every day. Sometimes with songs, sometimes with curses. Sometimes apologies, gifts, questions, demands. Sometimes I use my key under the mat to let myself in. Other times, I sulk outside until He opens the door to me Himself,” she continued. “I have called Him a cheat and a liar, and I meant it. I have told Him I wanted to die, and I meant it. Tears have become the only prayer I know. Prayers roll over my nostrils and drip down my forearms. They fall to the ground as I reach for Him. These are the prayers I repeat night and day; sunrise, sunset.”

Nightbirde proclaims that her relationship with God has grown through the process. She states:

“Call me bitter if you want to—that’s fair. Count me among the angry, the cynical, the offended, the hardened. But count me also among the friends of God. For I have seen Him in rare form. I have felt His exhale, laid in His shadow, squinted to read the message He wrote for me in the grout {of the bathroom floor}.

As for the name she chose to go by as a singer, Jane Marczewski says, “I want to be the bird that sings in anticipation of the good things that I trust are coming.”

Gents, let us take courage from the words of this small 30-year-old woman who weighs less than 100 pounds.  Let us count ourselves among the friends of God.
MOLESKIN:
Prayers for safe travels for Pusher and family to San Francisco on Thursday; for Corona Weight and his family as he will have over 180 days of travel with his job in 2022; for Rooney’s church family; for Swimmies and his family as they move to new home this week; and, for Jinxy and his family as his daughter, Carli, and his son-in-law, Hooker, are going to have another baby.
ANNOUNCEMENTS:
Asylum workout on Saturday will be at 8:30 am instead of 7:00 am.  Polar Bear Plunge will be at noon at fork in river near Townsend.

Festivus Reindeer Games

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
52 ℉ 46% 52 ℉ 5.8 mi/h WSW

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

Warm-up consisted of a mosey up hill out of parking lot.  Stop and Baby Arm Circles (10 each direction). Bernie and then Mosey along walking path a bit.  Stop and 10 Tempo Squats.  Mosey to top of ‘S’ turns.  Stop and Cherry Pickers on your own.  Mosey down bottom of hill.  Imperial Walkers (11).

THA-THANG:
Slow mosey to the first of eight picnic tables.  Tables are about 25 yrds apart.  So, eight different stations.  Each table assigned nickname of one of Santa’s reindeer.  Each reindeer game is an exercise.  At each reindeer, do 5 reps of exercise.  Do all eight reindeer stations then reverse back down the reindeer and adding 5 more reps.  So, 10 each.  Then back up and 5 more (15).  Back down 20.  Back up 25.  So, PAC can push themselves to their pace and they will spread out a bit.  Reindeer exercises are:
Dasher. Decline Merkins
Dancer. Box Jumps/Step Ups
Prancer. Dips
Vixen. Bicep Merkins
Comet. LBCs
Cupid. Calf Raises
Donner. Incline Merkins
Blitzen. Heels to Heaven

Back on Greenway. Rudolf Route 78. Using 12 lamp posts instead of 11, route 66 type activity doing Merkins.

Quick mosey across street along path to park Christmas decorations. Wheel of Exercises. App on my phone that randomly picks an exercise and rep count. At each clump of decorated trees/bushes, spin the wheel. Exercises were random but included Diamond Merkins, Lunges, Carolina Dry Docks, Calf Raises and others.

Mary:
BBS (20)
Flutter Kicks (15)
ATM Cash Out.

COUNT-OFF & NAME-O-RAMA
7 came out and bettered themselves.

CIRCLE OF TRUST/BOM:

December 23rd has become a celebration of the holiday ‘Festivus’. Started by Daniel O’Keefe in 1966 and made famous because of his son who was a writer on Seinfeld. O’Keefe’s mother passed away and he wanted to continue to celebrate this wacky family holiday. To continue to do so because of the fun and laughter it produced for the family. And it would continue under the watchful eyes of his mother. Fun, smiles, laughter are wonderful gifts. Take an extra second and relish them as they happen these next couple weeks. Focus on allowing them to be strong memories.

 

MOLESKIN:
For those traveling this holiday season. For those suffering from covid. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Opposite

THE SCENE: Nice evening, temps in 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees, 20 Side Straddle Hops, 8 Pinto Twists, 8 Twisties, 5 Taradactials forward and backward, 10 Windmills.
THA-THANG:

Mosey to the large southern parking lot just east of the outdoor chapel.

We will run four corners, doing the following exercises in each corner:  20 Hello Dollies, 20 Flutter Kicks, 20 Bicycle Kicks, 20 Box Cutters.  Rinse and Repeat.

Mosey to the perimeter trail that is close to the pavilion.  We will head east and then north on the perimeter trail, doing Run-Ten-Tens.  In honor of Rin-Tin-Tin we will bark three times before we get started.  We will do ten Big-Boys and ten Merkins, then run for 10 lights and repeat the exercises.  After doing the sets of exercises three times, the leaders circle back to the six.  We then start the pattern again.  We will stop once we reach the benches at the top of Cardiac.

At the benches we will rotate between 20 bench dips and 20 Jump Squats, repeating the pattern two times.

Mosey to parking lot opposite of the AO.  We will run from one curb down the long side of the parking lot to the other curb.  At the far curb we will do 10 incline merkins.  At the near curb we will do 10 decline merkins.  Rinse and repeat.

Mosey to AO.

MARY:
50 Baby Crunches (4 ct).
COUNT-OFF & NAME-O-RAMA
11 men, no FNGs.
CIRCLE OF TRUST/BOM:
The Opposite of What We Expect

As Christmas approaches, I think of the Christ that I worship, the man that Christians call God, King of Kings and Savior – and, I am amazed at how this Christ is so much the opposite of what the World expects a God to be.

  1. We would expect the King of Kings to be born in a castle.  Jesus was born in a trough for cattle.
  2. We would expect this Prince of Peace to surround himself with the religious leaders of his time, well-known men, wise men.  Jesus takes on fishermen, unknown men with little wealth as his disciples.
  3. We would expect the savior of the world to live and minister there for a long time.  Jesus dies at age 33 having only ministered for three years.
  4. We would the Holy of Holies to speak to the leaders and most respected.  Jesus ministered to all who had ears to hear and that included prostitutes, the blind, and the disrespected.
  5. In a world that looks on the rich and famous as lucky, Jesus said “Blessed are the meek, the poor in spirit and persecuted.”
  6. We would expect a King to slay his enemies or at least beat them down.  Jesus says to turn the other cheek.
  7. We would expect a King to have his servants to bow down before him and adorn him with the best of clothing.  Jesus, instead, acts like a servant, washing the feet of his disciples.
  8. We would expect our God to demand respect.  Jesus dies on a cross, allowing others to taunt, beat and spit on him.
  9. And, after such a death, we can expect to lose hope.  Jesus rises from the grave, allows us to touch his wounds, and says He is life everlasting.

MOLESKIN:
Prayers for Rooney’s mother who is having surgery this upcoming Monday.