F3 Knoxville

Tag: Sparkler

Pre Workday Beatdown

THE SCENE: Cooler morning, partly cloudy. Very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 windmills

10 baby arm circles each way

Little bit of this and that

5 burpees

THA-THANG:

Mosey to the Caribbean:

Circling fully around doing exercises listed starting at 5 and then adding 1 each island going around the full circle.

  • Bobby Hurleys
  • Big Boys
  • Merkins
  • Squats
  • Flutter Kicks
  • Plank Jacks

Head back towards AO and everyone grab a coupon and gather around the flag. Do 25 together of each exercise:

  • Overhead press
  • Rows
  • Squats
  • Curls

Head to Pavilion. Do 11s, 7s, 5s, whatever needed for time. Exercises are table pullups in pavilion and step ups/jump ups at the playground.

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Recently came back from a long road trip seeing the country, it was something I have long wanted to do and hoped at least one kid would be interested enough to do it also. This was something my parents never did with me and I wanted to be better and give a bit to my kids that my parents didn’t give to me. I also am getting no younger and didn’t want to run out of time by saying I will get there eventually.

Basically my message is close to something I shared with the PM group before heading out on this trip, but just to pick something this summer you have long wanted to do, whether it be a trip some thing local, or even something you wanted to try and do it. Answer the challenge this summer and do it. Share it with your kids or a loved one if you can and just do it. Don’t wait.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lakeshore workday was following this workout. Dragon boat race coming up on 6/17

Miracles

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with 7, 10 Mountain Climbers, 7 Windmills, 7 Rockettes, 7 Twistees, 7 Little Baby Arm Circles Forward and Backward, Little of This and That.
THA-THANG:
Mosey to dirt path south of the Admin Bldg Road and then go to the Cul de Sac at the southeastern corner of the Admin Bldg.  We will do 20 American Hammers.

Mosey to the Coliseum. Then mosey downhill downhill to the main park roadway.  Stop at the top of each of the three hills on the way down to do 4 burpees.

Mosey to the Caribbean Parking Lot.  We will run East on the South side of the parking lot stopping at the 2nd and 4th island to to the first of the listed exercises below.  We will then Bernie back on the West side of the parking lot stopping at the 2nd and 4th island to do the second exercise listed below.  We will repeat the above pattern with the 3rd through 6th listed exercises.  Here are the exercises:

  • Bear Crawl 10 Lengths
  • Backwards Lunge 10 Lengths
  • Standing Broad Jump 5 times
  • 20 Baby Crunches
  • Lunge Forward 10 Lengths
  • Backward Standing Broad Jump 5 times

Mosey back toward the roadway.  Next, we will run the Pickett’s Charge up to the Coliseum.

Mosey to the small parking lot down the stairs and to the south of the Coliseum.  In the parking lot we will do the first of the listed exercises below. We will then run up the parking lot, up toward the cul-de-sac, then toward the stairs that go back to the parking lot.  Those getting to the stairs first will sweep everyone back to the starting point.  We will then do the 2nd exercise but go the opposite direction with the rabbits sweeping us back when they reach the upper part of the parking lot.  We will repeat the above pattern for the 3rd and 4th exercises.  Here are the exercises:

  • 15 Imperial Walkers
  • 15 4 ct. Flutter Kicks
  • 10 Hand Release Merkins
  • 10 Shoulder Taps (both shoulders = 1)

Mosey to the steps of the Admin Bldg.  We will do 20 4 ct Calve Raises.

Mosey to the AO

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

Miracles

If only you believe like I believe baby in miracles – we’d get by.  – Jefferson Starship.

Surely the lord is in this place and I did not know it.  Jacob speaking in Genesis 28:16

Many of you may have heard of Salmon Rushdie’s book, The Satanic Verses.  It is a famous book because after it was published, in 1989 the country of Iran’s late Supreme Leader, Ayatollah Ruhollah Khomeini, issued a fatwa against Rushdie, proclaiming that the novel was blasphemous to Islam and calling for his death.  Rushdie has received protection in both Great Britain and the United States since that fatwa.

I have read the book and it really is a great book.  I don’t think Rushdie meant it to be a blasphemy of Islam although he does make some criticisms of Islam writings.

I bring the book up because there is an amazing passage in it where humans fall from a hijacked Jumbo Airliner to the earth below.  By miracle, two of the passengers survive.  One of those is the main character in the novel.  He knows it is a miracle.  After all, how could a person survive such a fall?  Yet, over time, he forgets the miracle.

How often do we do the same in our own lives?  We have a miraculous experience, so thankful at the time for what we have experienced . . . and yet, over the years, we forget about it.

I personally need to hang on to those miracles, pin them to my chest.  I know that miracles have happened in my past that I have simply forgotten.  I do remember some.  One example:  I didn’t think it would be possible for me to get into a doctoral psychology program after I had spent years studying law and floundering in that profession.  It would take too much time and money and it would be crazy to make such a change in careers.  On a day when I was ready to quit the law practice my boss convinced me to take undergrad courses in psychology and, afterwards, apply to doctoral psychology programs.  I did so but didn’t get into the program in Dallas I was hoping for.  Instead, I was accepted by a program in Aggieland – Texas A&M.  Through loans, stipends, and very cheap housing, I was able to get my doctorate.  What I had only dreamed of actually happened.  And, another miracle:  I met this woman from Kentucky who just happened to apply there as well – that woman became my wife.

I never want to forget that miracle.  I still thank God for it.  There are others I remember but some that I unfortunately have forgotten.

What miracles have happened to you in your lives?  Are there places where God is working in your life but, like Jacob, you don’t know it?  Search for the miracles that God has presented to you.  Write them down and remember them.  Finally, wait for more miracles to occur.  They will happen. God remains with you and will continue to perform them for you.

MOLESKIN:
Prayers for On Star regarding his citizenship status.  Prayers for those impacted by the fires and smoke from coming from Canada, including the wildlife impacted.
ANNOUNCEMENTS:
This Saturday we will gather at 9 am to help work on and beautify the Asylum. On Saturday, June 17 we will have a F3/Fia team for the KARM Dragon Boat Race. Through the following 1 1/2 weeks, F6 and the Tennessee Valley Players will be performing Beauty and the Best at the Auditorium of Catholic High School.  The website for tickets is posted on Slack.  Our own F6 will be in the performance.

Murph Prep / 2 For Tuesday

F3 Q  – 5.2.23

  • Asylum PM 
  • 5:45pm – 6:30pm
    • Pre-ruck / Shield Lock at 5:10pm

[ The Scene ] 

  • 60s
  • Windy 
  • Sunny

[ 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 volition
    • 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?

The cool thing about today? It’s 2 For Tuesday ON May 2nd. So let’s roll. So let’s roll. 

[ Warm o Rama ] 

  • SSH: 5×4
    • 5 merkins 
  • SSH: 10×4
    • 5 merkins 
  • SSH: 15×4
    • 5 merkins 

(Rinse + Repeat — 2FT!)

[ The Thang ] 

— Mosey to the Coliseum — 

(1) Murph Practice — May’s Metric Workout

  • Murph 
    • 1 mile run 
    • 300 push-ups
    • 200 squats
    • 100 pull-ups
    • 1 mile run
    • All with a 20lb weighted vest
  • TOC (Top Of Coliseum)
    • 5, 10, 15 model — all on a 1-count
      • 5 shoulder presses (in place of pull-ups — hitting the lats)
      • 10 merkins 
      • 15 squats 
      • Sprint, not mosey, sprint around the circle as fast as you can 
      • Rinse and repeat once 
    • 10, 10, 10 model — all on a 1 count
      • 10 dry docks
      • 10 merkins 
      • 10 squats 
      • Sprint, not mosey, sprint around the circle as fast as you can 
      • Rinse and repeat once
    • 10, 20, 30 model — all on a 1-count
      • 10 shoulder presses 
      • 20 merkins 
      • 30 squats 
      • Sprint, not mosey, sprint around the circle as fast as you can
      • Rinse and repeat once 

— Mosey to the picnic tables beside the Coliseum —

(2) There And Back Again

  • Points of contact: picnic table + far bench on the hill
  • Ping Pong Model
    • 5 pull-ups on the table / 5 merkins on the bench
    • 10 pull-ups on the table / 10 merkins on the bench
    • 15 pull-ups on the table / 15 merkins on the bench
    • 20 pull-ups on the table / 20 merkins on the bench

(3) Enough Upper, Focus on Lower

  • Points of Contact: picnic table + wall at the Coliseum
  • Ping Pong Model
    • 10 squats / 10 squats
    • 20 squats / 20 squats
    • 30 squats / 30 squats

— Mosey back to the AO — 

[ Mary ] 

Breathe

[ COT ]

  • # off — 9 
  • Name o Rama 
  • FNGs
  • Word — Tear Up The Planks – God Wants What’s Underneath

No doubt I now grew very pale; — but I talked more fluently, and with a heightened voice. Yet the sound increased — and what could I do? It was a low, dull, quick sound — much such a sound as a watch makes when enveloped in cotton. I gasped for breath — and yet the officers heard it not. I talked more quickly — more vehemently; but the noise steadily increased. I arose and argued about trifles, in a high key and with violent gesticulations; but the noise steadily increased. Why would they not be gone? I paced the floor to and fro with heavy strides, as if excited to fury by the observations of the men — but the noise steadily increased. Oh God! what could I do? I foamed — I raved — I swore! I swung the chair upon which I had been sitting, and grated it upon the boards, but the noise arose over all and continually increased. It grew louder — louder — louder! And still the men chatted pleasantly, and smiled. Was it possible they heard not? Almighty God! — no, no! They heard! — they suspected! — they knew! — they were making a mockery of my horror! — this I thought, and this I think. But anything was better than this agony! Anything was more tolerable than this derision! I could bear those hypocritical smiles no longer! I felt that I must scream or die! — and now — again! — hark! louder! louder! louder! louder! —

“Villains!” I shrieked, “dissemble no more! I admit the deed! — tear up the planks! — here, here! — it is the beating of his hideous heart!”

  • The Tell-Tale Heart by Edgar Allen Poe

— RD’s talk at the Fellowship men’s retreat – he spoke on this idea of “tearing up the planks.”

— More recently, I’m learning a lot about flooring. We’re going to have to replace our wood floors at some point this year, and unfortunately, due to some water damage from the dishwasher and fridge, the subfloor is now damaged in some places too, which means we’ll have to replace that. Ah, the joys of home ownership. 

— All that being said, when we first realized some of the planks were warped and twisting up, and probably needed to just be taken off and covered, we tried to get them to lay flat again, or covered them with a rug.

— If you think about your life like a floor, you have a couple of components

    • Planks (floor) top level
    • Subfloor is underneath
    • Whatever is under the subfloor 

— My journey in vulnerability over the past year or so has increased tremendously, and to be honest, more rapidly than I am comfortable with — but I don’t think we’re called to be comfortable in this life. It’s in the uncomfortable places that growth happens. 

— Maybe this is true for you – it definitely it for me. Here’s what happens a lot of times: something really tough or hard happens in our life, maybe that we’ve done or caused, or maybe that someone else has, and we want to stow it underneath the surface so no one can see it. And we nail that plank down super hard – with self-denial, disassociation, coping mechanisms, distractions – these are some of the nails we use to do this. 

— This is a good fix – it’s safe for the time being, it’s underneath the surface where no one can see it. But up top on the surface, man! That floor looks good. Polished, put together, everything’s cool! 

— But unfortunately like in my case with my house — what’s not addressed and brought out of the darkness and into the light, can damage the subfloor over time. It can be maddening – just like in The Tell-Tale Heart. How does everyone not see this?! Surely they’re on to me and know what I’m struggling with! But unfortunately, our culture have become masters in the art and tactics of camouflage. 

— Over time, that plank needs to be ripped up and dealt with, and addressed — but what’s true in my life is that anytime I get the sense that the plank I don’t want to come up starts to come up, I grab some of those nails (self-denial, disassociation, coping mechanisms, distractions) and nail that sucker back harder than the first time, or the most recent time that is. 

— “I’m not ready to tear that plank up yet! I don’t want to go there. It’s too painful. I’m the only one that deals with this. No one would understand or be empathetic.” These are all lies. 

— But God is not just interested in how you look from the outside, he wants what’s underneath.

— You know what a good homeowner does? They don’t just pay attention to what’s on the surface in their home, they deeply care about what’s going on underneath. God is the best homeowner – because in reality He does own the home (our lives). And over the course of our lives there is a sometimes gentle and sometimes more urgent invitation to tear up the planks. He wants what’s underneath. Those places that are really hard to go sometimes. And His deep care and love for us wasn’t enough, he puts people and things in our life, just like F3 and our community of men, to help in this process.

The journey of vulnerability and tearing up the planks is not easy nor is it comfortable, but it is good, very good. 

 

Tossin’ the frisbee and keeping our heads up

THE SCENE: Beatiful afternoon, in the 60s
F3 WELCOME & DISCLAIMER

Standard disclaimer with no FNGs
WARM-O-RAMA:

SSH IC – 25
Windmills – 9 IC
Baby Arm Circle – thumps up – 9 4ct IC
Baby Arm Circle – thumps down  – 9 4ct IC
Cherry Pickers – 4ct IC – 9
Grady Corns – IC 20
5 Merkins OYO

THA-THANG:

Mosey to Rock Pile
Divide into 2 teams, Team one throws frisbee as close tocone as possible – if not within ~ 6 feet, run to cone and do 4 burpees.  No burpees if close to cone. The other team does squats while waiting. Team 2 gives it a try
Grab a rock- 25 Curls, 25 press, 25 rows R and Repeat
Mosey to Near Everest
Repeat frisbee challenge.  Double and triple burpee challenges given and accepted. (Team 1 lost both challenges)
Mosey to base of everest: 3 sets of exercise, Merkins, Hello Dolly, Plank Jacks.  With each set, do exercise 5 Ct, run to stump, run back, do 10 CT, run to stump, 25 CT, run to stump.  Go to next exercise
Throw frisbee up everest, alternating running and walking to the frisbee after each throw
Mosey to front of Admin bldg.  3 sets of exercise, star jump, Imp Walkers, Hand release Merkins, 5 at top, run 1/4 around loop, 10 reps, run to halfway piont, 15 reps, run back to admin, go to next exercise.  Team 1 goes CCW, Team 2 goes CW
Mosey back to AO
5 Merkins OYO

MARY:
none
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Keep you head up. Keep you head up physically and mentally. Keep your head out of  your phone when walking – look around. Many people are injured just walking while looking at their phone, sometimes walking in front of traffic. Keep you head up while driving. Distracted driving has killed over 3200 people in the US in 2021. Set a good example for your children. 5 seconds texting at 55 mph is the equivelent of eyes off road for one football field length.  I onces rear ended (lightly) someone while looking at my phone (turned out to be an off duty cop). Mentally keep your head up. We’re going to make mistakes, its a part of learning. Keep your head up when you fail, learn from it and move on. You are not learning if you are not making mistakes. Do not get to a point where you are afraid to take on risks and get out of your comfort zone, you will not grow.  A true HIM is constantly learning and getting out of his comfort zone.

MOLESKIN:
Pray for the students taking the T-caps, for Swimmies’ mom and for Pusher’s son
ANNOUNCEMENTS:
Friday lunch at CAVA, May 29 HHOCR

April Metric Q – Asylum PM

Asylum PM Q — April Metric Workout

5:45pm – 6:30pm

  • Pre-ruck at 5pm

[ The Scene ] 

  • 72
  • Sunny 

[ 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 volition
    • 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 ] 

  • OYO as the April Metric Workout is introduced 

[ The Thang ] 

Scene

  • 4 evenly spaced cones or lines ~10 yards/30 feet apart

The Workout

Part 1: RUN

  • 10 minute timer
  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.

— 1 minute rest —

Part 2: AMRAP

  • 3×2 minutes timer
  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
    • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
    • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)

— 3 MINUTES REST AND RECORD 1st ROUND # OF REPS —

— Now…REPEAT the full routine – starting over with your rep count —

— Submit four scores —

  • Round 1 run reps
  • Round 1 AMRAP reps
  • Round 2 run reps
  • Round 2 AMRAP reps

— Enter your times and reps on the Google form (link in the 1st F channel) —
— Total time to complete: 45 minutes (the full time: 5:45pm – 6:30pm)

  • 5 minutes of instruction/intro
  • 40 minutes to complete the workout

[ Mary ] 

OYO stretching

[ COT ]

  • # off – 14
  • Name o Rama 
  • FNGs
  • Word

Spoiler in Slack: You drown not by falling into the river, but by staying submerged in it. — Paulo Coelho

  • Heard this in the movie Extraction on Netflix

An F3 mantra we use a lot: No man left behind, but no man left the same.

I’ve been submerged before — I’m willing to bet many of us have felt that same way before. 

The reality is this – at some point in time, we’re all going to “fall in the river.” It’s just part of life. We all have stuff that is in our lives. But God has more for you. 

It’s okay to fall into the river, but it’s not okay to stay submerged in it. 

And if we believe that God has more for us than our current circumstance in life, we should believe this about others as well, which brings me to “No man left behind, no man left the same.” That if we believe God has more for them – we must truly live out not leaving a man behind, and refusing to leave men in the condition in which we first found them. Or, the condition they are in when they show up to F3. 

This is what Jesus did – he didn’t want to leave anyone behind, and refused to leave someone in the same condition he found them in. Just look at all of his miracles in the gospels. And even in his final moments of life, when he finds one of the other criminals on a cross next to him, who rightfully should be there by the way, he refuses to leave him in the same condition.