F3 Knoxville

Tag: Rooney

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.

Thankful for Friends Like You

THE SCENE: Cloudy, muggy, low 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Imperial Walkers, 10 Plank Jacks, 10 Twisties, 10 Rockettes, 7 Little Baby Arm Circles and 3 Pterodactyls forwards and backwards, Little of This and That
THA-THANG:
Mosey to shaded parking lot that is across the street from the parking lot to entry of ball fields.  We will go around the parking lot counterclockwise stopping at each corner to do exercise then move to next corner in the following fashion:

  • Corner 1:  20 Carolina Dry Docks, Bear Crawl to Corner 2
  • Corner 2:  20 Merkins, Bernie Sanders to Corner 3
  • Corner 3:  10 Gas Pumps, Lunge to Corner 4
  • Corner 4:  10 Shoulder Taps (both shoulders = 1), Sprint to Corner 1
  • Rinse and Repeat

Mosey to Pavilion.  We will do 20 step ups on benches of picnic tables where both legs = 1

Mosey to bottom of Cardiac.  We will run up cardiac stopping along the follow areas to do the listed exercises:

  • Curve 1:  20 American Hammers
  • Curve 2:  20 Hello Dollies
  • Curve 3:  20 Decline Merkins
  • Curve 4:  20 Bench Dips

Mosey to parking lot by entry of ball fields.  We will go around the parking lot counterclockwise stopping at each corner to do the following exercises and them moving to the next corner in the listed manner:

  • Corner 1:  20 Squat Jumps, Sprint to Corner 2
  • Corner 2:  20 Squats, Bernie to Corner 3
  • Corner 3:  20 Big Boy Sit-ups, Sprint to Corner 4
  • Corner 4:  20 Iron Mikes (both legs = 1), Bernie to Corner 1
  • Rinse and Repeat.

Mosey to bottom of Mini-Cardiac.  We will Bernie Sanders to park sign, then sprint to top.

Mosey on trail going along the roadway, then turn south toward the stop sign at the northeastern corner of the admin bldg.  We will do 20 Flutter Kicks.

Next, we will sprint to start of rail by road, lunge along rail, then sprint along road until it is close to the Bat House.

Next, we will run at own pace to big tree by road that is north of the bat house then run back and go down the steps by the bat house then run back up to AO.

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
20 men, no FNGs
CIRCLE OF TRUST/BOM:
Thank You Friends

Thessalonians 5:11:  Therefore encourage one another and build one another up, just as you are doing.

Gents, I am so lucky to have brothers like you who encourage me.  When my wife went through treatment for breast cancer right when Covid-19 first hit, you guys were constantly giving my words of encouragement, offering to bring me food, and sending messages to me.  When I had my hip replacement surgery last year, you guys were encouraging me again.  Now, I will be having total shoulder replacement surgery this Thursday.  I know some of you guys have already been praying for me.  It is so good to have strong men, brothers, like you who are keeping my six.  I am going to miss the F3 workouts for the next three months.  Of course, I will be jabbering on Slack as soon as I am out of treatment.  I will be coming to Asylum PM “board meetings” as soon as I am able.  And, when I am able to walk or ride a bike, I will be meandering around the Asylum while you guys are working out.  Praise the Lord for brothers like you.  Thank you God, for the boost in my life that my F3 brothers continually give me.
MOLESKIN:
Prayers for Crispr’s friend, for Pop-a-Top’s friend’s mother, for Abacus’ mom, for Lilydipper’s surgery, and for the upcoming F6 Dad and Child campout.
ANNOUNCEMENTS:
Dad and Child Campout coming soon.

The Extraordinary Salt of the Earth

THE SCENE: Cloudy, high 80s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 5 Burpees, 10 Mountain Climbers, 4 Burpees, 10 Windmills, 3 Burpees, 10 Twisties, 2 Burpees, 10 Rockettes, 1 Burpee, Stretching from Plank Position

THA-THANG:

Mosey toward stop sign at southeastern corner of Admin Bldg.  Stop in shade for 20 Hello Dollies..

Mosey to small parking lot that is east of Utilities Bldg.   We will do elevens, starting with 10 Squat Jumps near Utilities Bldg and 1 Merkin at other shaded end of parking lot.

Mosey toward Northshore Gate and then head north on perimeter trail.  We will stop at shaded north side of Utilities Bldg to do 20 Box Cutters.

Mosey to bottom of MT. Everest.  We run up Mt. Everest but stop at three different areas (first tree, second tree, and then grove right before last climb to summit) to do 25 Baby Crunches at each tree.

Run up the remainder of Mt. Everest and go back to the bat cave area.  We will stop to get water.  We will then do 20 Flutter Kicks.

Next, we will divide into groups of three.  One man will be in shade near bat cave.  The next man will be at shade of large tree near roadway northeast of the bat cave.  While one partner runs from one location to the other, the other partners do exercises.  When partner runs to the location, the next partner runs to the other.  Here are the exercises at each location:

  • In shade near bat cave:  Squats
  • In shade near tree:  Squat Jumps

Rinse and repeat with Lunges at bat cave and Iron Mikes at tree.

Money to AO.

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

Proverbs 31:26

“She opens her mouth with wisdom, and the teaching of kindness is on her tongue.”

The news we watch on television is more often than not a reflection of the worst kinds of actions amongst humans:  murder, mass shootings, war, political showboating, disparaging statements amongst politicians and world leaders, angry comments about how the other side is acting, fraud, deceit, and purposeful or negligent actions that lead to the harm or death of others.  By reading or listening to the news, one would think that the world is full of terrible people.  Fortunately, that is not the truth.  There are plenty of good people out there doing things that we never hear about.  These people aren’t famous.  They aren’t boasting and saying, “hey everybody, look at what I have done!”  They are just doing God’s will, being the salt of the earth.

Let me give you an example of a female patient in my psychology practice.  I want to keep her name confidential so for the purpose of talking about her, I will just call her “Sally.”  Sally isn’t a perfect person by any means.  She has been seeing me because she needs help with anxiety.  What does she worry about?  Mostly, her kids.  How many children does she have?  She has two biological children that are fully grown adults.  She also has 24 foster children that are primarily adults now.  You read it correctly, 24!

Some people may claim that she and her husband have done it for the money.  After all, the state does pay for families to provide foster care to children that are under the protection of the Department of Children’s Services or DCS.  However, having got to know Sally, she isn’t in it for the money.  Her husband has always had a full-time job.  She has loved the kids she has fostered.  It isn’t an easy job.  DCS got involved with the kids because they came from families of neglect or emotional, physical or sexual abuse.  Some of the kids had terrible behavioral and emotional issues because of the former environments they were raised in.  Sally and her husband had to be loving but firm with them.  Sally and her husband get close to these children.  They adopted one of them who is now 14 years-old and a straight A student.  They almost adopted three others but the boys were placed back in the care of their biological father before the adoption occurred.  Those boys are now adults.  Two are serving in the United States Armed Forces and the third is applying since he recently graduated from high school.  All three keep in continual touch with Sally.  In fact, most of her foster children do.  None now live with her except the girl she adopted.  At their ages, Sally and her husband have decided to no longer provide foster care.  But they have plenty of “children” to keep up with – their former foster children and the children of those foster children still come to visit Sally and her husband.  And when they do visit, Sally makes sure she has some fine cooking on the table for them.

Sally is a saint, but she isn’t some Renaissance Artist’s depiction of a saint.  In her sessions with me, she is usually wearing a t-shirt, jeans and sneakers.  A woman who likes to stay busy, she now works as a cashier at a convenience store.  The work keeps her mind off her worries.  And, she worries about all those kids she has raised.  When you have been involved in raising 24 children that came to you through DCS, some of them are going to struggle when they are adults.  She keeps in touch even with the ones who have difficulties, who get into trouble.  And, her home is always open to them for a good meal and some loving words.

This is news that I wish we could hear more about on television or read about on our cell phones.  I guess it isn’t “breaking news.”  But it is good news and people like Sally are doing things like this all over our country.  The Lord is working in wonderful ways through what some may call ordinary people.  But when you get to know them, like I have got to know Sally, you find out that they are extraordinary.

MOLESKIN:
Prayers for Abacus’ mother who will need another surgery.
ANNOUNCEMENTS:
Workday at Cerebral Palsy Center on August 6

15 Strong at Asylum

THE SCENE: Hot, humid and overcast
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

SSH IC – 21
Arm Circles up IC  10
Arm circles dow IC  10
Michael Phelps a/r
Cherry Pickers 11
Mosey to bottom of stairs and around the cones and back up
Grady Corn IC 20

THA-THANG:

Mosey to stop sign
11’s – Rocky Balboa – Squat – to cone
Pause
Mosey to wall
Peoples Chair against wall for 60 sec
Mosey to second wall
Peoples Chair against wall for 60 sec
Mosey to Admin Bldg
Get Partner
Heal dips – partner runs to tree on lawn,  does 1 squat
Step up, partner does 5 squats
Bench dips , 15 squats
pause, rinse and repeat
LUnges, 1 squat
Freddy Mercury, 5 squats
Imperial Walker ,15 squats
Ring of Fire – 3 rounds
Mosey back to AO with cooler
Down Stairs
Bear crawl around cones, then run back up stairs
20 2 count american hammers
LBC – 30 IC

MARY:
no
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Following up on the 5 things that Steam mentioned on Tuesday,  one of the 5 is habits with the T in habits = Time . The time factor is huge when you look at things you are doing. Simplifying your life will open up your available time and make room for high impact activities. Simplify

Personally, as an engineer I tend to over complicate things in order to make whatever I am doing the absolute best.  Often times that the effort ends up taking longer and really wasn’t worth the extra effort. Look for the simple solutions that are good enough.

I recently was notified by Google that my storage was at the max, so I needed to buy more space or reduce storage.  I had over 14,000 emails in my primary box.  Over the years I had subscribed (intentionally and unintentionaly) to various companies and they kept sending me email some sent something once every few days or more. I don’t even open 99% of them and took me forever to reduce these and I realized why in the heck did I subscribe since I did not read any of them.  I also don’t delete the uncritical ones after I read them, so I ended up where I am today- 14.5 Gb of  emails because I didn’t file them and delete them correctly to begin with.

Facebook – I don’t post but I check it once a day.  This is time that I can never get back

News feeds on my phone, 95% of what I read is pretty much worthless

TV- I watch the morning news while I have been doing my physical therapy exercises daily since Feb 10, pretty much every day.  I can get the essentials in less that 10 minutes and can use the rest with better input.

Paying someone to do the tedious tasks.  I change the oil and do most of the maintenance on my vehicles.

The ability to simplify means to eliminate the unnecessary so that the necessary may speak (Hans Hofmann)

Point is, these things can suck your time and keep you from finding your higher level purpose, keep you away from those in your life that need your time and of course from doing Gods’ work. So take a close look at the things or habits that have made your life un necessarily complex and find a way to simplify.

MOLESKIN:
Pray for @Bluebird in his upcoming trip to Greece
ANNOUNCEMENTS:
August 6 – Work Day at Cerebral Palsy Center – need help!