F3 Knoxville

The Switchgrass and Squirtle show: In Rememberance

THE SCENE: 60s Sunny and Windy
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

15X Little Baby Arm Circles (front then backwards)

22X 4ct Side Straddle Hops

Little Bit of This

Little Bit of That

22X Jump Squat

Run the Space Needle

22X Jump Squat

THA-THANG:
Switchgrass has the Mic:

2 Rounds

1st Round:  (Bottom of Everest) 22 Merkins, 22 Big Boy Sit Ups, 22 Air Squats

(Midway Up) 22 Burpees

(Top of Everest)  22 Calf Raises, 22 American Hammers / Durkins, 22 Hello Dollys

2nd Round:  (Bottom) 44 Merkins, 44 Big Boy Sit ups, 44 Air Squats,

(Midway) Still 22 Burpees

(Top) 44 Calf Raises, 44 American Hammers / Durkins, 44 Hello Dollys

 

Squirtle Takes the Mic:

Mosey over to the amphitheater. (Workout modification to share space with other park patron running his dog)

Bottom of hill 5 Merkins, Bear Crawl up hill, 10 Merkins, Mosey back down hill, 15 Merkins, Bear Crawl up then 20 Merkins, Mosey back down.

Repeat same workout but with Carolina Dry Docks.

Repeat but with Diamond Merkins and Crab Crawl or Reverse Bear Crawl

Repeat with Hand Release Merkins and Crab Crawl or Reverse Bear Crawl

Mary: 22 Hello Dollies in Cadence, 22 Box Cutters, 22 Reverse Box Cutters

 

COUNT-OFF & NAME-O-RAMA
13 Pax no Fngs.
CIRCLE OF TRUST/BOM:

In memory of and making aware that 22 Veterans commit suicide everyday. Even if they aren’t a vet please reach out and help pull a brother or sister out of darkness. Show and give them hope that people really do care. – Switchgrass

We all feel from time to time that we are in a bad place, a place that hurts, a place that makes you want to quit. But there is a light at the end of that dark tunnel. God knows and cares about your situation, your pain and your life.

He has a gift for you: Encouragement

We find that many people in the bible, like us, had been easily discouraged, depressed, and felt like giving up.

Moses for example, before he was used by God to deliver the Israelites from slavery, he wanted to give up at several points when circumstances didn’t meet his expectations.

Imagine getting to a stage in your life where you think you are too old and the idea that freeing the Israelites was a mistake. And then God showing up in a burning bush to revive your desire, power and might to accomplish that task.

If you’re still breathing, God’s not done with you. Your life has purpose and meaning.

  • Condensed from the You Version Holy Bible App, 13 Reasons to Keep Going, daily devotional plan.

 

MOLESKIN:
Keep Austin East and Jinxy in our prayers. Remembering Jetlag, Squirtle’s and other Pax’s friends and family members who fell victim to suicide.
ANNOUNCEMENTS:
No announcements

When in Need

THE SCENE: Cloudy, temp about 70.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Plank Jacks, Plank Stretches, 10 Iron Mikes, 10 Windmills, 10 Rockettes, Michael Phelps
THA-THANG:
Mosey to Cone 1 at Stop Sign at Southeastern Corner of Admin Bldg.  We will run back up the semi-circle road toward Stop Sign at Northeastern Corner.  We stop[ at cones to do exercises.  There will be 8 cones with the last cone at the stop sign at the Northeastern Corner.  We go forth by method depicted on the cone.  Then we run back.  However, with each run back and forth we lose the end cone.  In other word we run cone 1 to 8, then 8 to 2, then 2 to 7, etc.  The cones and methods of running are shown.

  • Cone 1:  20 American Hammers (regular count).  Sprint to next cone.
  • Cone 2:  20 Side Straddle Hops (normal count).  Bernie to next cone.
  • Cone 3:  20 Merkins.  Skip to next cone.
  • Cone 4:  20 Big Boys. Sprint to next cone.
  • Cone 5:  20 Hello Dollies (normal count).  Sprint to next cone.
  • Cone 6:  20 Carolina Dry Docks.  Skip to next cone.
  • Cone 7:  20 Squat Jumps.  Bernie to next cone.
  • Cone 8:  20 Bicycle Kicks (regular count).  Sprint to next cone.

Go to Roadshow Run.  We will run to trail at end of the run.  We will do 40 Baby Crunches and 20 Squats.  Then we run back up but at each set of stairs we do 20 Calf Raises before running on up the stairs.  At bat cave we do more Baby Crunches until six arrives.

Run to AO.

MARY:
20 Flutter Kicks, 20 Hello Dollies, Stretches.
COUNT-OFF & NAME-O-RAMA
15 men with no FNGs.
CIRCLE OF TRUST/BOM:
When In Need

All of us have faced time of great distress that can lead to significant anxiety or depression.  We are encouraged, in F3, to reach out to our brothers when in need.  We may be quite depressed when a brother turns to help us.  Often, those who are depressed are not good at accepting help.  When brothers reach out to us, there are some things we need to remember:

  • Be gracious to those who come to you.  This may be difficult to do because we are so down and out.  However much we are hurting, we need to show appreciation to the brother who took his time to come to us.
  • Accept what is given.  Some people are better at giving advice or listening to us than others.  Some people may give advice that you already have tried or that you don’t think is that wise.  That’s ok.  Search for the pools of wisdom in what they say and remember that your brother has come to you out of love, no matter what the advice.  His coming to you is gift enough.
  • Use what is given to build yourself back up.  Unfortunately, when we are hurt and down we sometimes get stuck in the role of a victim.  We can’t believe our fate and we are angry about where we are.  As Christ said to the invalid, “Pick up your mat and walk.”  Take strength and assistance from your brothers and use it for change.
  • Don’t expect people to come to you if you aren’t calling on them to.  When we have something happen to us, people will come for a while.  They care.  But people may stop coming to you after a period of time.  You may feel forgotten and get angry, thinking people don’t care.  Remember that people get busy with their own lives and problems. Don’t expect them to keep coming if you aren’t asking them to.
  • Leave people feeling glad they visited.  You need encouragement in your time of need but our visitors need encouragement as well.  It isn’t easy to take time out of one’s day to visit a person who is ungracious.  If you continually depict a picture of misery, it is the rare person who will continue to visit you again and again.  Thank the visitor for coming and let them know that you care for them too.

If we can do these things when in need we will find that are wounds are healed more easily.  We are accepting the gifts God places before us and we can regain our strength again

MOLESKIN:
Prayers for those in the Philippines where the Covid rate has risen significantly; prayers for other countries where Covid is on the rise; prayers for Mr. Jinxy who is recovering from injuries after his automobile accident.

Back On Top

[ The Scene ]

HOT – 60s and feeling good, PAX met up top (top of Asylum) because apparently people like to frequent public parks when the weather is nice outside.

[ Welcome/Disclaimer ]

  • Welcome to F3! Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your Q tonight
  • Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything feel free to do so but push yourself and the men around you – they deserve it and so do you!
  • FNGs? — 1 (with Snag – well done!)

[ Warm o Rama ]

  • SSH: 25×4 IC
  • Rockette: 10×4 IC
  • Cherry Picker: 10×4 IC
  • Baby Arm Circles: 20×4 (10 F and 10 B)
  • Apollo Onos: 10×4 IC

[ The Thang ]

(Mosey over to the right of the asylum building)

(1) The Hill and Back — 10s

  • The Tree on top of the hill (Imperial Walkers)
  • Curb on the other side of the street (Rocky Balboas)
  • Everything on a 4 count
  • 9 and 1
  • 8 and 2

Recover with flutter kicks in the grass

(Mosey to log pile – lower parking lot)

(2) Core 4 + Push

  • 4 corners of the lower parking lot (10 – 1 ct)
    • C1: LBCs
    • C2: BBS
    • C3: Cockroaches
    • C4: Boat/Canoes
  • Run to the top of the drive (Street)
  • 10 merkins
  • Rinse & Repeat — once

__________________________

*Q Teaching Moment*

Pick up the 6 and Wagon Wheel mean Pick up the 6 and wagon wheel. Gridiron, who’s 12, led the charge on this. So I called all PAX back up to the street where the merkins were being done and specifically called out Gridiron for doing this — leading from the front. i put Gridiron in a place of leadership – instructing him to lead all PAX in 30 down/up merkins, which he did exceptionally.

QTip: You’re never too young/old/seasoned to never leave a man behind, and never leave a man the same.

We could all learn a lot from Gridiron and the way he consistently picks up the 6, wagon wheels, and lives out “No Man Left Behind, No Man Left The Same.”

This goes into my BOM a little bit too – but on the mosey to Everest pre-Mary, I had told Gridiron I was proud of him for leading from the front and setting the example and standard. His response was the following:

”Well I have 2 of the best role models that teach me that, my dad and mom. Basically Mr F3 and Mrs FIA”

Doubtfire (and your M) — well done. That’s HIM stuff right there.

___________________________________________

(PAX mosey to the base of Everest and form battle buddy teams)

PAX take Everest by force, going all the way to the top and over the highest point back to the AO

[ Mary ]

Core 4

  • Flutter Kicks: 25×4
  • American Hammers: 25×4
  • Little LBCs: 25×4
  • Penguins: 25×4

[ COT ]

  • # off — 23
  • Name o Rama
  • FNGs — 1
  • BOM

From the movie “Courageous”

“As a law enforcement officer, I’ve seen firsthand the deep hurt and devastation that fatherless brings in a child’s life. Our prisons are full of men and women who have lived recklessly after being abandoned by their fathers, wounded by the men who should have loved them the most. Many of these children now follow the same pattern of irresponsibility that their fathers did. While so many mothers have sacrificed much so that their children could survive, they were never intended to carry the weight alone. We thank God for them.

But research is proving that a child also desperately needs a daddy. There’s no way around this fact. I now believe that God desires for every father to courageously step up and do whatever it takes to be involved in the lives of his children. But more than just being there and providing for them, he’s to walk with them through their lives and be a visual representation of the character of God, their father in Heaven. A father should love his children and seek to win their hearts. He should protect them, discipline them, and teach the, about God. He should model how to walk with integrity and how to treat others with respect. He should call out his children to become responsible men and women, who live their lives for what matters in eternity.

Some men will hear this and mock it, or ignore it. But I tell you that as a father you are accountable to God for the position of influence He has given you. You can’t fall asleep at the wheel only to wake up one day and realize that your job or your hobbies have no eternal value. But the should of your children do.

Some men will hear this and agree with it, but have no resolve to live it out. Instead they will live for themselves and waste an opportunity to lease a Godly legacy for the next generation.

But there are some men, who, regardless of the mistakes we’ve made in the past, regardless of what our fathers did not do for us, will give the strength of our arms and the rest of our days to loving God with all that we are, and to teach our children to do the same, and whenever possible, to love and mentor others who have no fathers in their lives, but who desperately need help and direction.

We are inviting any man who’s heart is willing and courageous to join us in this revolution. In my home the decision has already been made: you don’t have to ask who will guide my family, because by God’s grace, I will. You don’t have to ask who will teach my son to follow Christ, because I will. Who will accept the responsibility for providing and protecting my family? I will. Who will ask God to break the chain of dysfunctional patterns in my family’s history? I will. Who will pray for, and bless my children to boldly pursue whatever God calls them to do? I am their farther. I will. I accept this responsibility and it is my privilege to embrace it. I want the favor of God and His blessing on my home. Any good man does.

So where are you men’s of courage? Where are you fathers who fear the Lord? It’s time to rise up and answer the call that God has given you. And to say I will, I will, I will.”

Two For Tuesday: Buy One Get One Half Off

[ The Scene ]

  • 60s?! 60s.

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’m honored to be your Q this evening
  • Couple of things before we kickoff
    • I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone else so if you need to modify anything we do this evening feel free to do so but push yourselves and the men around you!
      • They deserve it and so do you
  • FNGs?
    • Trent Keeler

Two For Tuesday: Buy 1 Get 1 Half Off

[ Warm o Rama ]

  • SSH: 20×4
    • SSH: 10×4
  • Baby Arm Circles: 10×4 (F)
    • Baby Arm Circles: 5×4 (B)
  • Shoulder Tap: 10×4 (F)
    • Shoulder Tap: 5×4 (B)
  • Merkin: 10×4
    • Opened-Arm Merkin: 5×4
  • Squat: 10×4
    • Squat: 5×4

[ The Thang ]

(American Indian Run with 🇺🇸 out front to parking lot next to small playground)

(1) The Mini-Pav Shuffle (Sprint)

  • Toe the line on the curb
  • 2 Main POCs: Curb and Pavilion on opposite end
  • Rinse and Repeat this 3x — each time with a different theme
    • 1 = Upper
    • 2 = Core
    • 3 = Lower
  • Between each round we will regroup here BUT if you get done with your round and there are others still out there – go finish with them
  • Everything on a 1 count
  • 1 = Each light post on the way: 20 merkins
    • Pav: 20 incline/decline merkins
      • On the way back: 10 merkins
  • 2 = Each light post on the way: 20 90 degree leg ups
    • Pav: 20 BBSs
      • On the way back: 10 90 degree leg ups
  • 3 = Each light post on the way: 20 squats
    • Pav: 20 squats (led by SpeedFlash!)
      • On the way back: 10squats

(Mosey up Picket’s charge — past Hallam Rock — to AO – American Indian Style 🇺🇸 out front)

[ Mary ]

ATMs

Light stretching

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Memento Mori” = Remember that you must die.

It’s how we live that defines us as men.

The legacy we leave is based on how we lived, not how we died.

So then the question must be asked “How are you living (and impacting) while there’s still God-given breath in your lungs?”

“Whatever you do, work heartily, as for the Lord and not for men,” (Colossians‬ ‭3:23‬ ‭ESV‬‬)

The Light and the Dark

THE SCENE: Pleasant but cool, upper 40s, partly cloudy, persistent chilly breeze

F3 WELCOME & DISCLAIMER

Check, with an extra emphasis on COVID

WARM-O-RAMA:

-20 SSH, (4-ct), in cadence

– 10 Rockettes (4-ct), in cadence

– 10 Windmills (4-ct), in cadence

– 5 baby/5 big arm circles forward, and backward (4-ct), in cadence

THA-THANG:

MOSEY to Bathrooms, DO PICKETTS CHARGE.

  • Do 25 MERKINS, 25 BBS, and 25 BURPEES on the way up, whenever you want and in whatever order you want.

MOSEY to stop sign on northwest side of Admin circle road.  Get a Battle Buddy.

  • Partner 1 will run up to big tree and back. Once he reaches the tree, Partner 2 will run up to join him, give him a COVID high 5 (no touching), and Partner 1 will return to the bottom. Rinse and repeat three times. The method of running will vary:
    • Lap 1: run
    • Lap 2: Bernie
    • Lap 3: Karaoke left/right (switch halfway)
  • When not running, do the following exercises for all three laps:
    • TOP: 20 APOLO OHNOS, 20 TEMPO SQUATS, R&R until partner arrives
    • BOTTOM: 20 CDDS, 20 MTN CLIMBERS R&R until partner arrives

MOSEY To little hill north of northern parking lots:

  • 7s with BOTTLE OPENERS (2-CT) and FROGGY JUMPS

MOSEY to CMU Parking Lot, grab a CMU, line up young to old (old closest to Pavilion)

  1. Slow LUNGE to far end.
  2. Run to Pavilion, do 10 bench pullups, 10 decline merkins, 10 Bench Dips
  3. Run back to CMU
  4. Rinse and Repeat so CMUs are back at start point. When done, put up the CMUs and go to the middle of parking lot and do Imperial Squat Walkers until 6 catches up.

MOSEY to AO Four corners Abs.  Sprint the long sides, Bear Crawl the short side.  At the four corners do 10 V-UPS, adding 10 more reps at each corner. (we only got to two corners before time was up.)

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
26 strong
CIRCLE OF TRUST/BOM:

New Year’s resolutions…  I’m not big on them myself; they are usually unrealistic and just set me up for feelings of failure or disappointment when I slack off of them after a few weeks.  But I do try to “recalibrate” at the start of a new year, and just focus on improving a few things that need tweaking in my life.  For me, one of those things involves improving my relationship with God.  As many of you have probably been doing, I’ve been watching streaming services on Sunday morning.  While I love the convenience of doing that, I’ve also found—stop me if this sounds familiar—that it’s easy to be distracted, to not be all “there”, to not be intentionally present.  In F3 workout terms, I wasn’t using GOOD FORM during my time in worship.  I was modifying.  During one recent service, I realized after the service had ended that I couldn’t remember anything in it.  I had been checking my phone for some “important” emails that I was waiting for, making (and then eating) breakfast, and even playing with my cats while the service played on my computer screen.  I realized right then that that just wasn’t good enough.  That’s just not respectful.  Can you imagine having a deep conversation with your friend, spouse, child, or colleague and having them act like that?  I sat back down, turned off my phone and the tv, and watched the service again.  By limiting distractions, putting my mind in a place where I’m more “present” and committed to spending that time with God, and focusing more on the messages of the church I can improve my relationship with God.

If you’re looking for a worthwhile goal for the new year, then I encourage you to do the same.  To tie in with a message that Pusher gave during his BOM recently, sometimes it’s a little difficult to figure out how best to communicate with God and to show him your love, voice your worries and concerns, and thank him for his Blessings. I loved Pusher’s suggestion to talk to God like you would talk to someone sitting next to you in a car. Just have a conversation with him.  And Pusher’s concern that he voiced to his pastor that he didn’t know how best to pray reminded me of these lyrics from a great Singer/Songwriter:

I went to see a preacher, to teach me how to pray. He looked at me and smiled, then that preacher turned away. He said if you want to tell Him something, you ain’t gotta fold your hands. Say it with your heart, your soul, and believe it, and I’d say Amen.

  • Jon Bon Jovi, “Bang a Drum”

So if you find yourself struggling with how best to pray, K.I.S.S. (Keep It Simple, Stupid).  Say it with your heart, your soul, and believe it.  God will hear you.

In closing, in honor of Martin Luther King Day, I would like to close with these words from the great man himself:

“Returning Hate for Hate multiplies hate, adding deeper darkness to a night already devoid of stars.  Darkness cannot drive out darkness; only light can do that.  Hate cannot drive out hate, only love can do that.” (hat tip to Title 9)

MOLESKIN:
Praying for some brothers who were assigned to protect national and state capitols; congrats to J-Lo for completing the Highway Patrol program.  Prayers for Lilydipper’s barber who passed away from COVID and his family.

ANNOUNCEMENTS:
CSAUP at the Asylum Jan 30, 6:30 am, show up at 6:15 to register.  Ends at 9 am sharp.  Sign up with a battle buddy or solo.  Breakfast included.