F3 Knoxville

Tag: Pusher

Just, Kind, and Right

THE SCENE: Not too hot, cloudy, low 80s, but soooo dang humid.  Not a stirring of a breeze to be found…
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!  Some additional COVID-19 considerations: keep your distance between you and other members of the PAX and any other folks that we pass during moseys, etc. to 6-10 feet.  We will be splitting up into groups smaller than 50 if necessary.  We need to set good examples and be good neighbors out here at this public park, especially with so many folks out and about.

WARM-O-RAMA:

-25 Side Straddle Hops (4-ct), in cadence

– 10 Abe Vigodas (4-ct), in cadence

– 25 Grady Corns (4-ct), in cadence

– 25 Tempo Squats (4-ct), in cadence

THA-THANG:

MOSEY to Area 51 parking lot.

  • 25s! 5x/20x, 10x/15x, 15x/10x, 20x/5x Reps of exercises
    • EXERCISES: Bobby Hurleys (far side) and Carolina Dry Docks (near side)
    • Do first exercise, run down to opposite side of the lot, do other exercise, BERNIE back.

MOSEY to top of sidewalk hill, going towards Everest.  20 American Hammers. 20 count.

Continue to Base of Everest. 10 American Hammers/10 Hello Dollies/10 Bicycle Kicks (4-ct), run to base of summit. Hold Plank until 6 catches up.

GRINDERS! Count off by 4s to do a staggered start.  1’s start immediately, 2’s = 5 Imperial Walkers, 3’s = 10 Imperial Walkers, 4’s = 15 Imperial Walkers then start.  When finished do Imperial Walkers until 6 catches up

  • BASE OF SUMMIT: 25 1/2 Burpees (no pushup), run up to top of summit
  • TOP OF SUMMIT: 25 LBCs, run to bat house
  • BAT HOUSE: 25 Smurf Jacks, run down stairs
  • BOTTOM OF STAIRS: 25 BBS, run back to summit

RINSE AND REPEAT (we really only did this once, but ran the summit hill twice)

.11s W/ PARTNER in grassy area with wall at top of Evereset: Exercises are DIPS and INCLINE MERKINS.  One partner does the 11, while the other partner does LBCs, then switch.  Progress through the 11s sequence until we run out of time. (most pairs got to 6/5 or 5/6).

Mosey to AO.

MARY:
25 Hello Dollies, courtesy of Lillydipper, (who was complaining about getting on our 6 in the newly cut grass, so I “volunteered” him to lead so he’d quit his yappin’ 😉 ), 10 star jacks, courtesy of Brick, who after his VQ on Tuesday is almost a professional .  All 4-ct, IC.

COUNT-OFF & NAME-O-RAMA
17 HIMs, including one FNG!

CIRCLE OF TRUST/BOM:

THE STORY OF JOSEPH.  The story of Joseph has been on my mind lately.  Joseph was the eleventh son of Jacob, and Jacob’s favorite.  He was a Daddy’s boy.  Jacob gave Joseph a beautiful coat (coat of many colors), and Joseph had dreams showing him as superior to his brothers, which he tells them about for some reason.  Maybe not the best idea.  To no one’s surprise, all of this causes the brothers to become jealous, throw him in a pit, and sell him into slavery in Egypt.  Although they left him essentially for dead, Joseph thrives in Egypt and becomes vizier to the Pharaoh.  The brothers return to him during a famine, starving, asking for help, but they don’t recognize him.  He is in the position of evening the score.  REVENGE!! (cue Braveheart music…) Does he let bitterness take over his heart?  No.  He ultimately brings his whole family over to Egypt, saving them from the famine.

Who else has thought to themselves when they’re in a difficult situation, struggling in life, or at their wit’s end, “NOTHING GOOD CAN COME OF THIS”? But looking back, how often do you see that something good HAS come of it?  God is always there, bending our history and lives to justice and love.  As Joseph tells his brothers when they are reunited, what they had meant for evil, God had meant for good.

Even in the greatest darkness there can be something beautiful and good.  A literal example of this can be seen in some of the great paintings of the world.  There are brushstrokes of darkness and light.  The most beautiful pieces of art contain both sadness and joy.  Without those dark areas, the art would not be as beautiful.  So it is with life.  There is always a source of comfort in difficult times for those who love God.  In the story of Joseph, God was there with him, in the pit, as a slave, in prison, and in Egypt.

Instead of revenge, Jacob focuses on what is JUST, KIND, and RIGHT. He helps his brothers and brings his family to Egypt to avoid the famine.  He does not take the dangerous position of standing in for God.

I saw another example of this in Abscess’s Facebook post from Dredd who was discussing a sign that said NO BIGOTS, RACISTS OR MISOGYNISTS. His point was essentially that this is the wrong approach.  While the sentiment may be admirable, you could argue that this type of judgmental exclusion is taking the position of standing in for God.  We should actually invite factionalists to our table and sit down with them, so we can have discussions.  Who are we to judge?  The Pharisees mocked Jesus for the low company he kept and brought an adulterer to him demanding justice.  The penalty was death by stoning.  That’s when Jesus said “Let whoever is without sin cast the first stone”.  They all dropped their stones and went home.  It does us little good to judge, especially when none of us are exempt from flaws and sin.

We don’t always have to even the score.  Let go of the anger, the frustration, the desire for vengeance, like Jinxy talked about in his Word at the workout on Saturday.  Get rid of it. There is another path.  Today’s world has complex problems, and one of the difficulties I have is that I often see some value in everyone’s perspective (LIBRAs, amiright??…).  Therefore, I have trouble coming to a definitive conclusion about what the best solution is, and become frustrated that there are so many problems, and so few solutions.  The world is very confusing, and the problems we face are numerous, nuanced, and intertwined.  It can be overwhelming to try to make sense of it, try to figure out exactly how to act and fix it.  I think that if we all focused on what is JUST, what is KIND, and what is RIGHT, we can make a bit of difference in the world for the better.

MOLESKIN:
Praise for Jenner for positive developments in his pursuit of a medical degree.  Prayers for Guppy’s grandmother and for Jan, Lillydipper’s wife.

Welcome to FNG Spanky! (Raphael… sorry, I forgot his last name.  He is friends with Puddle)

ANNOUNCEMENTS:
None

Building Bridges

THE SCENE: Stormy, but stayed dry, cloudy, low 80s.
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!  Some additional COVID-19 considerations: keep your distance between you and other members of the PAX and any other folks that we pass during moseys, etc. to 6-10 feet.  We will be splitting up into groups smaller than 50 if necessary.  We need to set good examples and be good neighbors out here at this public park, especially with so many folks out and about.

WARM-O-RAMA:

-43 +1 Side Straddle Hops (4-ct), in cadence

– 10 Hillbilly Squats (4-ct), in cadence

– 10 Abe Vigodas (4-ct), in cadence

– Orphan Annies (Hold elbow plank, lift one hand up and do circle motions like washing the floor.  Switch after 30 seconds)

THA-THANG:

MOSEY to end of Dragon’s Tail.

Special ROUTE 66. Combination of Route 66 and 11s. At each light do both exercises, with the total equaling 11.  Exercises: MOUNTAIN CLIMBERS and PETER PARKERS (both are 2-count).

MOSEY to parking lot by baseball fields.

  • CENTURY CLUB
    • Four STATIONS, each with two exercises. Must complete 100 total of the exercises (Must be at least a 75/25 split, but otherwise can be any combination.)  Must complete the 100 before moving to next Station.  After completing the 100, Move to the next station using the method indicated.
      1. STATION 1: CMU Pile
        • Curls/Overhead Press
        • BERNIE SANDERS to Station 2.
      2. STATION 2: PAVILLION
        • Table Pull ups and Dips
        • EL CAPITAN to Station 3.
      3. STATION 3: PLAYGROUND
        • Bench Step Ups and Incline Merkins
        • SPRINT to Station 4.
      4. STATION 4: Parking Lot across from ballfields
        • BEAR CRAWL and LONG JUMPS back and forth
        • Run to BONUS BOX
  • BONUS BOX in the Middle: Rotate doing 25 of the following in the four corners until the 6 catches up:
    1. SSH x 25
    2. Overhead Claps x 25
    3. Imperial Walkers x 25
    4. Standing calf raises x 25

BERNIE up Baby Cardiac 1/2 way, then sprint.  20 American Hammers (4-ct, IC)

Mosey to monument/lookout, 10 Tempo Squats

Mosey to AO.

MARY:

  • Static leg raises. On 6, bend one knee, lift the other leg as high in the air as possible and hold. Switch after 30 seconds.
  • 43 +1 Side Straddle Hops (4-ct), in cadence

COUNT-OFF & NAME-O-RAMA
12 Strong
CIRCLE OF TRUST/BOM:

We did Four Score and Seven (i.e., 87) SSH to start and end the work out.  This refers to the opening words of the Gettysburg address, written and delivered by Abraham Lincoln, “FOUR SCORE AND SEVEN YEARS AGO TODAY”…  The Gettysburg battlefield has been in the news recently, and it prompted me to revisit the Gettysburg Address.  Gettysburg was one of the bloodiest battles of the war, and left over 40000 soldiers dead and wounded. Often seen as one of the turning points in the war, Gettysburg pointed the path to Union victory and full emancipation for enslaved Americans.  One of our favorite (insert eye roll…) exercises here, Pickett’s Charge, is named for a doomed attack on Union Forces at during the Battle of Gettysburg.

After the Battle of Gettysburg, the war turned fully in the Union’s favor, and the Civil War ended soon thereafter.  On November 19 of the same year of the battle, President Lincoln was persuaded to say a few words at the dedication of the Soldiers’ National Cemetery in Gettysburg.  It also essentially served as his re-nomination address for the election of 1864, which was not assured: The country was still in the midst of the Civil War, the Democrats were disgruntled and angry, and even Lincoln’s own party was questioning his re-nomination.  So he agreed to speak “a few appropriate remarks.”

The Gettysburg address is quite short.  It’s only 272 words long.  It wasn’t even the main speech of the day.  Lincoln was a reticent man who was not prone to long-winded speeches.  But it is widely regarded as one of the most sublime and patriotic speeches in our nation’s history, and one of the most influential statements of national purpose ever crafted. Its transcript follows, with some inserted notes:

Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.

Now we [Notice that he never used the first person singular in the speech. He used the first person plural] are engaged in a great civil war, testing whether that nation, or any nation so conceived and so dedicated, can long endure. We are met on a great battle-field of that war. We have come to dedicate a portion of that field, as a final resting place for those who here gave their lives that that nation might live. It is altogether fitting and proper that we should do this. [Notice that he extols the sacrifices of the soldiers who died, without calling out or casting blame on the Confederates.]

But, in a larger sense, we cannot dedicate—we cannot consecrate—we cannot hallow—this ground. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us—that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion—that we here highly resolve that these dead shall not have died in vain—that this nation, under God, shall have a new birth of freedom—and that government of the people, by the people, for the people, shall not perish from the earth.

Important Takeaways:

  • Short and Sweet! It was not a grandiose speech that was all about him.  It was also positive and inspirational. (To quote the musical Hamilton, “Talk Less, Smile More”)
  • This nation was conceived in liberty, and ALL men are created equal
  • Lincoln always uses the first person plural, not singular.  “Now WE are engaged in a great Civil War.”  “It is rather for US to be here, dedicated to the great task remaining before us”.  It was not about Lincoln, what he did, etc.  He also did not further divide the nation by calling out the Confederacy.  We’re all in this together.  The speech served to begin the process of mending bridges and put some salve on the wounds caused by the Civil War.  Lincoln took the high road, and refused to be divisive.

We still have unfinished business as a nation,or “a great task remaining before us”.  We are too quick to divide, to accuse, to attack, too slow to forgive, to compromise, to forget old grievances.  During these days of political divisiveness, it is refreshing and hopeful to look back at the words of a truly great man and President, and seek to return to those values described in the Gettysburg Address.

MOLESKIN:
Prayers of gratitude that Lilydipper’s wife, Jan, had successful surgery.  Prayers for Curveball as his family deals with a positive COVID test for one of his daughters. Prayers for Hooker as he ramps up staffing at his office.  Prayers for all involved as schools across the country reopen.

ANNOUNCEMENTS:
None

Being Neighborly with a Jelly Legged Welsh Dragon

THE SCENE: It’s August.  In Knoxville.  So, you know, warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 (4ct IC); 2 burpees; Imperial Walkers x 15 (4ct IC); 4 burpees; Cherry Pickers x 10ish (IC); 6 burpees; Tie Fighters, forward and back x 12ish; 8 burpees.
THA-THANG:
Jelly Legs.  Line up on the baseline.

  • Round 1: 10 second squat hold; 10 squats, run to other side for 2 burpees, and then back;
  • Round 2:  20 second squat hold; 20 squats, run, 2 burpees.
  • Round 3, 30 second squat hold; 30 squats, run, 2 burpees (see the pattern?)
  • Rounds 4 and 5

Welsh Dragon

  • Bear crawl x 4; 1 4 ct shoulder tap (tapping each shoulder once); 1 merkin
  • Continue with 4 step bear crawl and add a 4 ct shoulder tap and additional merkin each time up to 10;
  • Turn around and work back to the beginning, going down in reps, starting from 10, back to 1.

Cardiac

  • Mosey from AO up Baby Everest, to Cardiac, down to Cardiac, wagon wheeling for the 6;
  • 10 burpees at the bottom; Bernie to the first turn for 10 burpees; mosey to the next turn for 10 burpees, sprint to the top as hard as you can.
  • 25 dips

Some flutters waiting on the 6.  Mosey back to the AO

MARY:
High Heels led something (flutters? Hello Dollies?); then 25 tempo LBCs.
COUNT-OFF & NAME-O-RAMA
 

CIRCLE OF TRUST/BOM:
Here’s the full post of my friend, which I stole for the BOM:  “In the gospel of Luke, a dude skilled in the day’s cultural/religious law approached Jesus to “test him” asking, basically, ‘What do I need to do to be considered right before God?” And Jesus turns it around and asks, ‘Well, what’s written in the law about this topic?’ Dude repeats the Golden Rule, which says, in part: ‘Love your neighbor as yourself.’

Jesus says, ‘Looks like you got it. Do that and you’re cool’  But dude pushes for clarification: ‘Okay, but who exactly is my neighbor?’  Then, Jesus answers the very precise question by telling a story that most everyone on the planet now knows well – the parable of the Good Samaritan.

Story goes, in a nutshell: “Guy traveling was jumped by robbers who stripped and beat him and left him to die. Two dudes who were socially privileged (a priest and Levite) came along, noticed the guy, but peaced-out.  Then, a Samaritan (not considered to fully belong to the dominant culture), noticed the guy lying there and decided to stop and interrupt what he was doing. The Samaritan then spent his time and his money making sure the guy was going to be alright.”

Then, this is the epiphany moment: Jesus didn’t ask, “Which of these three would you consider to be your neighbor?” Instead, he asked: “Which of these three do you think was a neighbor to the guy who nearly got waxed?” Dude responds: “The one who showed mercy.” (i.e., the Samaritan).  Jesus: “Go and do likewise.”

In other words, Jesus was saying: “You’re asking the wrong question – ‘who is my neighbor?’ The question itself  isses the point and implies a primary concern with exclusivity and tribalism. – instead, you should be asking, ‘What should I do to be a neighbor?’” So, instead of asking, “Whose life in particular should matter to me?”

Go and observe who is truly in need and show those persons mercy. A human in need.

 

A human who has been treated unjustly.

 

In order to be a neighbor, you should concern yourself with *that individual* or *those individuals* regardless of attributes such as color, beliefs, religion, political affiliation, occupation, or social standing.

 

Indeed, Jesus assigned no other attribute to the person other than that he was in need.

 

Look for needs and heal them – even and especially if you’re a Samaritan.

 

MOLESKIN:
Prayers for Doubtfire and his family with his mom’s passing.
ANNOUNCEMENTS:

The Essential Isn’t Imposed

THE SCENE: Misty and humid, temps is 80s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Burpees, 10 Windmills, 10 Toes Reaches, 7 Wide Arm Circles Forward, 7 Backward
THA-THANG:
Mosey to stop sign at northeastern corner of Admin Bldg.  20 Hello Dollies.

Mosey to perimeter trail and head west.  We will follow the perimeter trail north to the shaded tree by Lyons Bend.  20 American Hammers.

Mosey to Mt. Everest.  We will do 40 Baby Crunches, then run up to large tree, circle around it and return.

Mosey to shaded area by water bldg.  20 Flutter Kicks.

Mosey to North Shore gate and head east on trail.  There will be cones in flat grassy area to the right.  We will divide up men to start at different cones.  We will go counter-clockwise to each cone. The cones will list exercises.  We will do circle the cones three times doing the first exercise listed the first time there and continue in sequence the next time there.  However, before starting into the next sequence of cone exercises we will make a full circle around the cones.  Here are the exercises for each cone:

  • Cone 1:  1. 20 Bobby Hurleys.  2. 20 Smurf Jacks.  3. 20 Star Jumps.
  • Cone 2:  1. 20 Big Boy Sit-ups.  2. 20 Squats.  3. 20 Bicycle Kicks (4 ct)
  • Cone 3:  1. 20 Iron Mikes (both legs = 1).  2. 20 Mountain Climbers (both legs = 1).  3. 20 Shoulder Taps (both shoulders = 1)
  • Cone 4:  1. 20 Merkins.  2. 20 Carolina Dry Docks  3.  20 Diamond Merkins

Mosey to beginning of parking lot at Area 51.  We will Bernie Sanders to the curb by the grass, then run back to the starting point of the parking lot, then Bernie Sanders back to the curb again.  Next, at curb we will do 20 Toe Taps (4 ct).  Then we will run to the road up top where there is a shaded tree.  There, we will do 30 Second Leg Lift.

Mosey to bat cave.  From the bat cave we will sprint to the administration parking lot.  Each man walks back to bat cave after the sprint, then sprints to parking lot again.

Mosey to AO.

MARY:
20 Hello Dollies, 20 Tempo Merkins.
COUNT-OFF & NAME-O-RAMA
20 men, no FNGs.
CIRCLE OF TRUST/BOM:

Quote from James Finley, a theologian and former monk who studied under Thomas Merton: “That which is essential never imposes itself for love is always offered, it’s never imposed, and that which in unessential is constantly imposing itself.”

God created us in His image.  He made us for communication with Him.  We fall short in life if not with Him.  We are in need of Him.  Without Him we are thirsty.  Without Him there is something wrong in our lives.  His love is Essential.  And, as James Finley says, his love is offered freely to us.  It is not imposed, it is not forced upon us. It comes to us in so many ways: the playfulness of a child, the chance for rest or Sabbath, the words of the Bible, the laughter among friends, intimacy with a partner, the love shared by a neighbor, the smile of a stranger, the songs of the birds, the beauty of the mountains, the plains, the wind, the sky, God’s creation.  Notice how these Essential things hang back, they do not force their will on us, they do not impose themselves.  Notice how we have to truly look, to truly listen, to truly observe in order to appreciate them.  It is like pulling over to the side of the road to really enjoy a sunset.  You sit there in your car and our blown away by the beauty.  And then, after you start the car up and drive on home, you think to yourself, I need to do this more often, I need to truly take this beauty in each day.  It is like when you hear a great song that makes the hair rise on your skin and you think, how beautiful, how powerful, this song makes me want to be more than what I have been.  Or, it is like when you are at worship and hear a particular sermon that makes you almost want to cry and you think, man, I need to remember this, I need to take this into the fiber of my being . . . and, a few days later you kind of forget what the sermon was all about.

A problem we humans face is that, like Finley claims, “the unessential is constantly imposing itself” on us.  What are some of these unessential things?  Wealth, power, fame, success, popularity are examples.  Think about our daily lives.  Think about what the world says we should be.  We are constantly bombarded by shoulds in our lives. “I should do more to rise to the top at work.”  “I should work more hours so that I can make more money.”  “I should get a bigger home.”  “I should get a nicer car.”  “I need to participate in more organizations so that I am doing more with my life.”  “I gotta make that deadline.” “I should be slimmer and more fit.”  “I should spend more of my time working for charities so that people see how much I am giving to others.”  “I need to be the top salesman in my region this year”.  “I need to belong to that country club because it is populated by some of the most notable people in Knoxville.”  I am not saying that any of the above things are unworthy.  But, they are unessential.  These shoulds are often what we pay the most attention to.  And by doing that, we lose sight of God’s creation, God’s love.  We miss out on what God has made essential for us.

Lord, help us to spend more time focusing on the essential.  You have given these essential things to us because you love us.  You don’t impose them on us.  You give us free will to accept them because you know that true love cannot be forced upon us.  Help take our eyes away from what is unessential and keep our eyes on you.

ANNOUNCEMENTS:

Prayers for Title -9 as he adjusts to living in Oregon, for Lily’s wife who will have double mastectomy surgery on Wednesday, Augut 19, for Thunderstruck’s mother as she faces chemotherapy and blood transfusions, for safety of the F3 dads and kids at camp this weekend, for the AO in Morristown that we helped start.  Steam will be going to the Morristown AO workout to support them this Saturday and welcomes anyone who would like to go with him.

Always searching

THE SCENE: Full moon, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct IC) x20
Windmills (4ct IC) x10
Baby arm circles (4ct IC) x10 and reverse
Tempo squat (4ct IC) x10
5 Navy seal burpees

Mosey to flag pole

THA-THANG:
(Where in the world is Doubtfire?)
America
25 merkins

Run to tennis courts
Russia
50 (4ct) Russian twists

Run to round basketball court
India
10 Hindu/Judo push ups

Run to splash pad
Bulgaria
10 each leg Bulgarian split squats

Run long cut to boat docs
Romania
Grab Coupon
20 (4ct down) Romanian dead lift

Run back to flagpole
America
10 Navy Seal Burpees

Repeat until we find Doubtfire or 6:05

MARY:
Abs until 6:15

Flutter kicks
Alt dead bugs
Plank (30 sec on/10 sec off)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 18:12-13
What do you think? If a man has a hundred sheep, and one of them has gone astray, does he not leave the ninety-nine on the mountains and go in search of the one that went astray? And if he finds it, truly, I say to you, he rejoices over it more than over the ninety-nine that never went astray.

Be appreciative of those who stick around you. I’m not saying the one that goes astray isn’t worth going after, but to understand what grounds you is important. I’ve heard this from another Q, but I feel that it is fitting. I am not original, I am a by-product of the people I surround myself with.

When you leave today, let someone who grounds you know they are appreciated.
MOLESKIN:
Welcome FNG Air Ball
ANNOUNCEMENTS: