F3 Knoxville

Tag: Sparkler

Remembering

THE SCENE: Slightly cool somewhere in the low 50s
F3 WELCOME & DISCLAIMER

I think I covered all the points and no FNGs
WARM-O-RAMA:

SSH IC – 20 /3ct
Cherry pickers IC / 10 IC
Baby Arm circles IC  /6 up, 6 down
Windmills IC/10
Grady Corns – IC /34

THA-THANG:

Quick Mosey to Rock Pile up the hill – 3 sets of Curl, Row, Press – IC/25 each set
Mosey to stop sign on north east side of admin bldg.
Lt Dans – one lunge each leg, then 1 squat, one lunge each leg, then 2 squats, keep going until 10 squats
Mosey further up road by light at overlook

Progressive up then back down as follows:
Complete each first exercise  , then run up stairs to cone by tree, return. Then add one exercise , run to cone by tree, return until all 5 are completed. Then work down to 4, then 3, then 2, then 1 ending back up at the first one

  1. Star Jump – 5 x
  2. Merkins – 10 x
  3. BBS – 15x
  4. SSH – 20 x
  5. Freddie Mercury – 25 x

Mosey back down hill to sidewalk by small parking lot, stop at wall.
7’s – dips/jump squats. Start with dips at wall and run up to first light for jump squats

Mosey to sidewalk at top of hill
Nickel dime quarter-  4 ct Hello Dolly – Every other light (per Swimmies’ request) down sidewalk, then mosey to AO.

MARY:
na
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:

Dec 13 is the 4th anniversary of my son Grady’s death (F3 Quickrete). I have had the discussion about the grieving process with the F3 brothers during the past anniversaries of his death and his birthday. We all have lost loved ones – that is a part of life. Let’s remember the legacies our loved ones have left us, the good times we had with them and remember the impact they have had on our lives. Last night, on the evening news, they were talking about the Lockerbie Scotland bombing 34 years ago. There was a group of US students on that flight returning home for Christmas. One of the student’s parents commented that his daughter had written in her notebook (recovered from the wreckage in Lockerbie) that “no-one dies unless they are forgotten.” (BTW- Grady was born in Oct 1988.) So, lets take a few minutes and think about the loved ones that we have lost while I play Amazing Grace played by bagpipes (Grady liked bagpipe music so I think he would like this song).

MOLESKIN:
none
ANNOUNCEMENTS:

Inclusive

THE SCENE: rain, rain, go away
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, rockettes, cherry pickers, this & that, runner’s stretch, imperial walkers
THA-THANG:

Under the Pav-i-Lon

  • Dora – 250 SSH, 200 Rocky Balboa, 150 calf raise, 100 big boy, 50 burpee
  • 11’s – squat+lunges / merkin+kneel ups
  • 7’s – inclines / step ups

COUNT-OFF & NAME-O-RAMA
9 + an FNG makes 10!
CIRCLE OF TRUST/BOM:
Tonight we celebrated Cheat-ah Boy’s 1 year anniversary.  A 9 y/o who chooses to post in the heat, rain, snow, and gloom over eating Cheetohs on the couch playing video games.  I’m blessed that he and I are part of such an inclusive organization who’s motto is “Leave no man behind, but leave no man where you find him.”  Young or old, in shape or not, believer in anything, doesn’t matter.  Doesn’t matter who you are, what you do for a living, or where you’re from…everyone is welcome.  SYITG

12 Growing together through the Journey

THE SCENE:  In the low 40s with rain waining off. heavy clouds
F3 WELCOME & DISCLAIMER

standard disclaimer. no FNGS
WARM-O-RAMA:

SSH 21 IC
Baby Arm Circles 10 IC thumbs up
Baby Arm Circles 10 IC thumbs down
Windmills – 10 IC
Merkins – 5 OYO

THA-THANG:
Indian Run Mosey up hill to drainage entrance with large rocks
Grab a rock
Curls – 20 IC
Rows – 31 IC
Presses – 42 IC
5 Merkins

Indian Run Mosey back to lot across from AO

4 cones are set up around the parking lot and one in the covered area by the concession stand (adjacent to new playground)

There is one exercise at each station.

  1. Squats, Bernie to 2. Merkins, run to 3, Hello Dollys, run to 4 , bench dips

Complete the exercise at each station – first round is 5 reps, second round is 10 reps, third round is 20, fourth is 10 and fifth is 5

Repeat with second exercise posted at each cone

  1. Lunge, Bernie to 2, 2. Plank Jacks (1ct), run to 3, 3. American Hammers, (2 CT), run to 4, 4. Bench pull ups,

Mosey back to AO after completed

MARY:
na
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:
In October, I was in the Phoenix area and was fortunate enough to be able to post at the F3 AO Dog House in Gilbert, so I was added to their slack channel. It was an awesome workout with a great group of HIMs. On the subsequent slack postings, I saw this post from F3 brother @Thrall:

@channel Hey all, just wanted to pop in here and say how grateful I am for this group. I joined the Monday after my wife announced that she wanted to leave me after 7 years of marriage. I think God brought me F3 right when I needed it and he has used the men I have met here to really be an encouragement to me in probably the biggest and toughest season in my life so far. I think it’s why I’m insane enough to get up at 3 and make it time for a great BD or Camelback, every week. It’s because I NEED it. I need the comradery, I need the challenge, I need battle brothers in my corner. It is necessary that I wake up at 3 and drive an hour and a half, and post. It is essentially for my spiritual, physical and mental growth. So thank you to those I’ve met, and thank you for suiting up and showing up. And to all the F3 brothers in this chat, some I’ve met, many I haven’t, and a lot I may never meet… when its hard to drag yourself out of bed, remember that there might be an FNG that’s hurting for community and needs an army to help fight his battles. I know that I did. So again thank you to those I see out there, thank you for the conversations, the care you take to know who I am, the wisdom and for the brotherhood. See you out there in the gloom!
This inspired me. While preparing for my Q this week, I came across the standard F3 website material and it really made me think. So here it is ( I know you have all seen and read this many times)

If the 1st F is what brings a guy to F3, it is the 2nd F that is the “glue” that causes them to stay and stick with it.  It’s easy to get someone out for a free workout. But for most of the F3 guys, the reason they keep coming back — setting their alarm for 5:00 AM three, four or five days a week — is the friendships that are built.

It’s not just about getting better. It’s about getting better together.
…
At the heart of F3 is a passion to see men grow physically, mentally, relationally and spiritually.
Growth = Challenge + Consistency + Camaraderie
To experience long-term growth, we need to push ourselves intentionally and routinely with the encouragement and support of others on the same journey.

I think the keywords there are Push and Intentional

We all are at different points on that journey, but we are all on the journey. At some points you yourself may not need much support and encouragement, but others might. So its important to be there, to show up and be part of the routine.

MOLESKIN:

na
ANNOUNCEMENTS:
none

It looked good on paper – Juco

THE SCENE: Low sixties, heavy clouds and some misting
F3 WELCOME & DISCLAIMER

Standard disclaimer, no FNGs
WARM-O-RAMA:

SSH – 20 IC
Baby arm circles – IC, 10 up, 10 down
Rockettes – 10 IC
Cherry Pickers – 10 IC
Quick mosey to stop sign and back
Grady Corns – 34 IC

THA-THANG:

Mosey to large parking lot north of AO
Run to 4 stations – one station at each corner. Complete Exercise at each station
Lunge (2ct), Merkins, Iron Mike (1ct), American Hammer (2ct). Karaoke between stations 1-2 and 3-4, run between 2-3 and 4-1
5 rep, then 10 reps, then 25 reps.
20 sec rest
Repeat with second group of exercises
Imperial Walkers (2ct), Plank Jacks, Freddie Mercuries, Rocky Balboa. Bernie between stations 1-2 and 3-4, run between 2-3 and 4-1

Mosey north to building on corner

11’s – Dips on retaining wall, run around corner to retaining wall by picnic tables, Step ups.

Mosey Back to AO

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

CIRCLE OF TRUST/BOM:

Holidays are Coming.  A few words to help prepare

Minimize the stress and maximize celebration of the season

  • Have a discussion with the M to set a budget
    • Plan for unexpected expenses
  • Don’t get caught up in the commercialization of the holidays – focus on family and Jesus.
  • My family will be traveling to our home town in Illinois for Thanksgiving. There are some tensions within the family recently and we are a bit anxious about the Thanksgiving get together
    • For family gatherings – if you family has historically had someone who causes tension, it’s likely this will continue. Be ready to deal with the situation and de escalate if necessary.

MOLESKIN:

ANNOUNCEMENTS:

17 Humble HIMs at Asylum

THE SCENE: Sunny about 65 F
F3 WELCOME & DISCLAIMER

Normal disclaimers. No fngs tonight
WARM-O-RAMA:
SSH – 20 IC

Arm circles – 10 thumbs up, 10 thumbs down

Michael Phelps arm warm ups

Cherry Pickers – 10 IC

Slow Mosey to Tree and back

Grady Corns – 34 IC

THA-THANG:
Mosey to stop sign – 11’s – LBC 2ct at bottom, run to cone up and do Reverse Lunges

Run down road to lower- lower stairs directly below bat cave:

Blimps (progressive)- do exercise, run to base of bat caves stairs, run back down stairs and repeat adding 1 exercise each time until all are done

Bobby Hurley- 5, Lunge – 10 sc, Imp Walker- 15 2 CT, Merkins-20, Plank Jacks- 25 sc, Squats – 30

Mosey to front of Admin Building. Progressive. 1 Squat, then run 1/4 around circle to left, do 5x squat count star jumps, run back, then 2 squats and run to do 10 star jumps, then back. 3 squats, 15 start jumps, etc until about 30 or we cant do anymore

Mosey to AO. Plank for 2 minutes

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I

13 Habits Of Humble People

Sections cut from March 1, 2015 Forbes Magazine article by Jeff Boss

 

They’re Situationally Aware

Situational awareness is a function of emotional intelligence as it is being aware of oneself, the group, the actions of each and the social dynamics therein. As such, situationally aware people aim their focus outward as they try to absorb (i.e. learn) more about the situation

They Retain Relationships

Studies have shown that humble people are more likely to help friends than their prideful counterparts.

They Make Difficult Decisions With Ease

Since humble people put others’ needs before their own, when faced with difficult decisions they respect the moral and ethical boundaries that govern the decision and base their decision-making criteria off a sense of shared purpose rather than self-interest.

They Put Others First

Humble people know their self-worth. As a result, they don’t feel the need to cast themselves before others just to show them how much they know. Instead, humble people realize that nobody cares how much they know until those people know how much they’re cared for.

They Listen

There’s nothing more annoying that being in a conversation with somebody who you can just tell is dying to get his or her words in. When you see their mental gears spinning, it’s a sign they’re not listening but rather waiting to speak. Why? Because they believe that what they have to say is more valuable than listening to you. In other words, they’re placing their self-interest first.

Humble people, however, actively listen to others before summarizing the conversation. Moreover, humble people don’t try to dominate a conversation or talk over people. They’re eager to understand others because they’re curious.

They’re Curious

Humble people seek knowledge because they are perpetual learners and realize that they don’t have all the answers. They glean knowledge from the experiences of others and crave more opportunities to learn.

They Speak Their Minds

While active listening is certainly important, humble people aren’t afraid to speak their minds because being wrong is not a fear they have. They know that to bridge the gap between unwillingness and willingness there must be action; they summon the courage to face difficulty as they graciously accept to sacrifice themselves.

They Take Time To Say “Thank You”

They Have An Abundance Mentality

Humble people don’t believe that one person’s “win” necessarily mean another person’s “loss.”

They Start Sentences With “You” Rather Than “I”

Humble people put others at the forefront of their thoughts. Humble people brag about others, while the prideful people brag about themselves.

They Accept Feedback

Humble people are not only receptive to constructive criticism but actively seek it because they know that feedback is a pathway to improvement.

They Assume Responsibility

Rather than eschewing blame on “the system” or the behaviors of others, humble people assume responsibility by speaking up and owning their part.

They Ask For Help

Part of being humble means realizing that you don’t have all the answers. No one does. Humble people acknowledge what they do and do not know and enlist help for the latter.

Humility displays a willingness to learn and become better–two things that everybody should cultivate.

MOLESKIN:

ANNOUNCEMENTS:
brolympics Nov 5