F3 Knoxville

Tag: Squirtle

Motivators Doing Motivators is Motivating

THE SCENE: 50s, sun was setting, Lakeshore Park = empty

F3 WELCOME & DISCLAIMER

– Welcome to F3: Fitness – Fellowship – Faith

– Name is Steam and I’ll be your QIC this evening

– Couple of things before we begin

– I’m not a professional

– You’re here on your own volition

– Modify as you need to but push yourself and those around you

WARM-O-RAMA:

THA-THANG:
[ Q has ruck with phone, med kit, and CPR kit. Too prepared? Who knows – better to have it and not need it than need it and not have it ]

(PAX mosey right outside Asylum PM parking lot)

[ Light It Up ]

  • PAX mosey towards Haslam rock overlooking Lakeshore park/river
    • Every light post (that was on) – 5 single leg merkins
      • One leg on top of the other
      • 5 reps/light together
      • switch legs each light
  • Sprint up the mini hill to Haslam rock
  • PAX executes 10 x 4 IC V-Ups
  • PAX Rinses & Repeats back down the way they came
    • Every light = 5 reps of a squat + merkin (basically a burpee but with no jump so……..basically a burpee.)
    • Last 2 lights = eeprub = 5 reps of a merkin + squat

(PAX moseys towards chapel(s))

[ Chapel 1 – Level 1 ]

  • 5 pillars in the outdoor pavilion (small chapel)
  • Each set of pillars = 5 Motivators together
  • After 5 motivators are executed:
    • Sprint to a tree 25m to the right = 1 fast burpee
  • Sprint back to outdoor pavilion (small chapel)
  • After 5 motivators are executed at 2nd set of pillars:
    • Sprint to small knoll to the left about 25m away = 1 slow burpee (form is key here)
  • Rinse & Repeat until PAX cleared the other side of the outdoor pavilion (small chapel)

(PAX mosey towards the big outdoor chapel —> occupied —> head to the parking lot to the left of it facing the soccer fields)

[Level 2 – Team on your back suicides]

  • PAX executing various exercises led by Q while 1 by 1, PAX sprint a zig-zagged course between lights the distance of the parking lot and back.
    • Exercises included but where not limited to:
      • SSHs
      • Merkins
      • Cherry-Pickers
      • Shoulder Taps
      • Flutter Kicks
      • Hello Dollys
      • Rockettes
      • LBCs
      • Line jumps
      • Motivators
      • + more but I forgot

(PAX moseys back towards AO parking lot)

Once PAX hits the street —> backwards American Indian Run until the playground next to morning AO —> sprint it out to the PM AO parking lot

[Finish How We Started]

  • 5 Motivators

MARY:
Heavy breathing, peeing behind dumpsters in the dark, normal F3 stuff.

COUNT-OFF & NAME-O-RAMA
9 PAX – no FNGs
CIRCLE OF TRUST/BOM:
“You Have to Improve”
MOLESKIN:
From “Free to Lead: F3 and the Unshackling of the Modern Day Warrior” by Dredd and OBT (Founders of F3) —> If you haven’t read this, DO IT. Seriously. Worth the couple bucks on Amazon – lotta good stuff packed in here. Check it out here —> https://www.amazon.com/Freed-Lead-Unshackling-Modern-day-Warrior/dp/0991238109/ref=sr_1_3?keywords=Free+to+LEad&qid=1579834505&sr=8-3

”The Practical Exercise (even if done well) will leave each student with only a working knowledge of the skill being taught. In other words, he will not be an expert but he will be able to get it done. That is how the Army transfers skills from the more experienced soldier to the inexperienced soldier. It provides formal training to get the basic skills across. After that, it’s up to each soldier to improve toward mastery as he performs the skill on the job, and as he seeks to meet the increasingly high standards set for him by his leaders. Thus, an Infantryman with some experience who is performing a task at minimal skill level might hear from his sergeant that he “isn’t in basic training anymore.” In other words, more is expected of you now. You have to improve. It’s an individual soldier’s responsibility to seek constant improvement. It’s the leader’s responsibility to demand that he do so.”

ANNOUNCEMENTS:

  • April 4th, 2020 – Morristown.
    • F3 Morristown is LAUNCHING and it’s going to be epic. We need all the HIM we can muster to go help support this new region because remember, that was once us. More info to come with this, but go ahead and put it on your cal for April. If you know any potential sad clowns and/or HIM that would benefit from F3 (just like you), E.H. MAN, E.H.

 

  • Saturday, February 29th: 1st ever Truebadours Q101/GrowSchool Convergence.
    • AO: Asylum
    • More info to come.
    • Hit up Abscess or Steam for more info

 

Keep the Faith & Fight the Good Fight!

Chasing Windmills

THE SCENE: Clear and a little nippier than it seemed, around 50 degrees with a bit of a breeze.
F3 WELCOME & DISCLAIMER Nailed it. I think.  
WARM-O-RAMA:

  • -20 Side Straddle Hops (4-ct), in cadence
  • – 10 Steve Earl’s (4-ct), in cadence
  • – 10 Cherry Pickers (4-ct) in cadence
  • – Little of this, little of that (arm stretches)
  • – 20 Moroccan Nightclubs (4-ct), in cadence
  • Calf Stretches on curb, followed by 20 calf raises, OYO

THA-THANG:

Mosey to big parking lot southwest of the chapel:

KRAKEN: Six cones in a rectangle. Start at first cone and do 5 Reps of each exercise.  Run around the cones to where you started PLUS ONE Cone, then do 10 Reps of each exercise. Keep adding 5 reps until you’ve returned to where you started.  Last cone will be 30 reps of each exercise.

    • Exercises are: MERKINS/BOBBY HURLEYS/BBS

Mosey to big parking lot east of the chapel. Lines 60 yards apart with X’s about 20 yards apart between lines.  Partner up.  Goal is for Partner 1 to travel to the next X, then do maintenance exercise until Partner 2 (who was doing plank) catches up.  Then Partner 1 starts the next series while Partner 2 does maintenance exercise.  Partner activities (active/maintenance) are:

      • Broad Jumps / Iron Mikes
      • Lunges / Smurf Jacks
      • Bear Crawl / Mountain climbers

REVERSE AND COME BACK.

  • Mosey to CMU pile. Keep your battle buddy, but everyone gets a CMU
    • One partner runs to end of parking lot with CMU, does 5 Jump over Burpees and runs back while the other starts the exercises. Each pair shall complete the total number:
      • 100 Big Boy sit-ups w/CMU
      • 100 Lunges w/ CMU (both legs = 1)
      • 100 Side to side Merkins
      • 100 Squat Presses w/ CMU

We ran out of time before we finished the lunges.

MARY:
She was not to be found
COUNT-OFF & NAME-O-RAMA
11 Strong.
CIRCLE OF TRUST/BOM:

As some of you know, THIS IS A VERY IMPORTANT DAY of CELEBRATION!!  That’s right, on this day, in 1605, Miguel de Cervantes’ El ingenioso hidalgo Don Quixote de la Mancha, better known as Don Quixote, was published. The book is considered by many to be the first modern novel as well as one of the greatest novels of all time.  There’s Chivalry, there’s Romance, there’s dudes charging at Windmills, there’s Delusions of Grandeur… It’s the best book ever.

“It is not the responsibility of knights errant to discover whether the afflicted, the enchained and the oppressed whom they encounter on the road are reduced to these circumstances and suffer this distress for their vices, or for their virtues: the knight’s sole responsibility is to succor them as people in need, having eyes only for their sufferings, not for their misdeeds.”

Some Key Tenets of being a good Christian are contained in this quote…

  • Help others:

Proverbs 19:17: Whoever is generous to the poor lends to the Lord, and he will repay him for his deed.

1 John 3:17  But if anyone is wealthy and sees his brother in need, yet closes his heart against him, how does God’s love abide in him?

  • Do not judge:

Matthew 7:1-5 and Luke 6:37: Judge not, and ye shall not be judged:

 

Please join me in celebrating this great anniversary. I can’t think of any other reasons to celebrate.

OH, wait a second… I guess it’s ALSO our Nan’Tan’s 50th BIRTHDAY!!!

MOLESKIN:
Happy Birthday Abscess!  Way to finally earn our RESPECT! 😉
ANNOUNCEMENTS:

Hope, Peace, Joy, Love

THE SCENE: Cool but nice, clear, upper 40s.  Beautiful evening sky observed and appreciated at the top of Cardiac…

F3 WELCOME & DISCLAIMER Check, but with egregious Q errors. F3: Fitness. Fellowship.  AND FAITH!

WARM-O-RAMA:

-34 Side Straddle Hops (4-ct), in cadence (#34, WALTER PAYTON) (big Bears/Dallas game tonight, so the rep numbers honored the ’85-’86 Bears, perhaps the GREATEST TEAM IN THE HISTORY OF SPORTS!)

– 9 Cherry Pickers (4-ct), in cadence (#9, JIM MCMAHON)

– 22 Tempo Squats (4-ct), in Cadence (#22 DALE DUERSON)

– 21 Moroccan Nightclub (4-Ct) in cadence (#21 LESLIE FRAZIER, but Q and PAX messed up the count and we went to #23)

THA-THANG:

  • Mosey to Serpentine sidewalk.  LIGHT POLE ESCALATORS
    • Start at first light pole. Do exercise then run to second light pole, do exercise, run back, etc.  Go to 8 light poles. Exercises are:
      • Light Pole 1: 5 Burpees
      • Light Pole 2: 10 Bobby Hurleys
      • Light Pole 3: 15 Carolina Dry Docks
      • Light Pole 4: 20 BBSs
      • Light Pole 5: 25 LBCs
      • Light Pole 6: 30 iron mikes (single count)
      • Light Pole 7: 35 Hello dollies (single count)
      • Light Pole 8 : 40 Imperial Walkers (single count).
  • Mosey to Cardiac Hill.  Do the following exercises at the bottom then run up to first turn and back. Do 5x reps the first time, then 10x, then 15x.
    • Smurf Jacks
    • Mountain Climbers (2-ct)
    • Froggie Jumps
    • Run back up the entire hill, doing 10 merkins at each turn.
  • Mosey to Parking Lot next to ball fields in a representation of what is sure to come in an incredible victory of the Bears over the Cowboys.
    • At the near end we will be the BEARS, so we will BEAR CRAWL 10 parking lines, do one Burpee to celebrate a First Down, and continue marching down the field (parking lot) at every line until the end. TOUCHDOWN! Do 7 Merkins.
    • Now we’re the COWBOYS!  BOO! HISS!!!!  Turn around and do the COWBOY WAHOO dance just less than 1 parking line. But the fearsome Bears D is TOO STRONG! NO FIRST DOWN! PUNT! Sprint to the end of the parking lot and we’re the BEARS again, marching down the field.  Rinse and Repeat from there.

MARY:
– Box Cutters (20, IC), E2K (20 each side, OYO), American Hammers (20, IC), X’s and O’s, BBSs (20, OYO… these are surprisingly hard after the X’s and O’s!!), Ring of Fire

COUNT-OFF & NAME-O-RAMA
9 strong, with Hooker also joining us at the end for a much-appreciated summary and update of Pinto’s condition.

CIRCLE OF TRUST/BOM:

“Advent” is Latin for “coming”, and this is a special time of year when we wait in anticipation to celebrate the birth of Jesus.  I always looked forward to the Advent Wreath tradition at church when I was growing up.  Our family would always volunteer to light one of the four candles at church, and each week, as we lit one more candle, the anticipation of the birth of Christ would increase, until Christmas Eve, when the Christmas candle would be lit in the middle, representing the light of God coming into the world.  The four candles represented:

  1. HOPE
  2. PEACE
  3. JOY
  4. LOVE

I feel we individually and as a Nation need these in our hearts now more than ever.  Hope. Peace. Joy. Love.

HOPE: Hope is being able to see that there is light despite all of the Darkness.

PEACE: Peace does not mean to be in a place where there is no noise, trouble, or hard work. It means to be in the midst of those things and still be calm in your heart.

JOY: It is the experiences, the great Triumphant joy of living to the fullest extent in which the real meaning of being alive is found.  And it is great to be alive!

LOVE: I fell in love with you because you loved me when I couldn’t love myself.

Finally, the Christ Candle.  Candles cast no shadow.   “God is Light.  In Him there is no Darkness at all.” John 1:5

MOLESKIN:
Prayers for Sparkler and his family as they approach the anniversary of their son’s passing.  In his honor, the Fake Gloom brothers submitted a new exercise, “Grady Corn”, to the nation F3, which was accepted.  Grady Corn is the “Candy Corn” exercise that Grady Pitstick, aka “Quikrete” brought to our workouts.

Prayers to Pinto for healing and comfort as he continues to courageously battle health issues. It’s been a tough year for our brother.
ANNOUNCEMENTS:
3rd F, 7 am this Saturday at the Truck Stop, with Fellowship and Faith gathering immediately after.  Please bring donations for the Veteran’s Wish List (see Mayberry’s post in Group Me) and a nominal monetary donation ($10 recommended) to cover the cost of breakfast, which will be provided.

God Hears our Laments

THE SCENE: Nice evening, temps in 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Tempo Squats, 10 Tempo Merkins, 10 Windmills, 10 Rockettes, 10 Shin Lifts on Curb of parking lot.
THA-THANG:
Mosey to Southern Ball Fields Parking Lot.  We will do suicides running to each of five cones in parking lot.  At end of suicide run each man will do following exercises:

  • 15 Shoulder Taps (both shoulders = 1)
  • 20 Big Boy Sit Ups
  • 15 Hand Release Merkins
  • 20 Hello Dollies (four count)
  • Rinse and Repeat exercises only.

Mosey to perimeter trail just past Southern Ball Fields Pavilion.  We will run for ten lights and stop to do the following exercises after each ten lights:

  • 5 Hand Release Merkins
  • 10 Squat Jumps
  • 20 Big Boys
  • 30 Squats

When we reach Serpentine Sidewalk we will stop.  We then will do 14’s on Serpentine Sidewalk, bear crawling one light and running for four, repeating that pattern until we get to roadway.

Mosey to CMU Pile.  Each man grabs CMU.  We will do 20 Overhead Presses, 20 Curls and 20 Rows in Cadence.

Mosey to AO.

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

Psalm 142:  1-2
1 With my voice I cry out to the LORD; with my voice I plead for mercy to the LORD. 
2 I pour out my complaint before him; I tell my trouble before him. 

In our lives we need to guard against being overly negative.  We should have grateful hearts and be thankful for what God has given us.  But that does not mean that God doesn’t want us to complain to him.  He is our loving father.  Just as each of us who are fathers want to hear from our children if they are troubled, God wants to hear from us when we are sad, angry, confused, bitter, disappointed, overwhelmed, or desolated.  Go ahead and complain to God.  For goodness sake, about a third of the Psalms in the bible are laments!  In fact, just go to the Psalms if you want to learn how to complain.  Life presents us with challenges that are difficult to overcome.  God gives us life. Go ahead and complain to the Big Guy when you are upset with him and want to complain about the doggone life he has created.  I think of that great scene from Forest Gump when Lieutenant Dan, who lost his legs in the war of Vietnam, curses and screams at God, facing the storm on Forest’s boat, Bubba Gump.  Here are some of Lieutenant Dan’s words to God: “You think this is a storm!  C’mon you Son of a Bitch.  It’s time for a show down.  You and me.  Come and get me!”  Lieutenant Dan was certainly being open with God in that scene.  He was angry, bitter, desolated.  But Lieutenant Dan changes after that incredible scene.  He is kinder, tender even.  We see him thank Forest for hanging in there with him and ask for his forgiveness.  We see the lieutenant jump with joy into the same ocean that had presented the terrible storm only days before.  In Forrest Gump’s words, “He never said so.  But, I think Lieutenant Dan made his peace with God.”

If you want to see how to complain to God, look at the Psalms.  You will see complaints about being forsaken, about feeling abandoned, about feeling destitute.  You will also see recognition that God is there through it all, to protect, comfort and assist.  And so, David, who in various Psalms complains of the Lord forsaking him can also say in Psalm 22:

2 The LORD is my rock and my fortress and my deliverer, my God, my rock, in whom I take refuge, my shield, and the horn of my salvation, my stronghold. 
3 I call upon the LORD, who is worthy to be praised, and I am saved from my enemies. 
4 The cords of death encompassed me; the torrents of destruction assailed me; 
5 the cords of Sheol entangled me; the snares of death confronted me. 
6 In my distress I called upon the LORD; to my God I cried for help. From his temple he heard my voice, and my cry to him reached his ears. 
When in trouble, when overwhelmed, look to the Psalms.  Read them while you talk to the Lord of your own tribulations.  Go ahead and complain to Him.  But also listen closely for His answer.

MOLESKIN:
Prayers for Sparkler’s friend, Randy, who died on Sunday, and for his family.  Prayers for Butter’s sister.  Prayers for Pinto who will have back surgery in early December.
ANNOUNCEMENTS:
Convergence at Truck Stop and 3rd F at Two Rivers Church on December 7.

Bare November Days

THE SCENE: Partly cloudy, cool but not cold, mid 40s
F3 WELCOME & DISCLAIMER Check. Still not a professional.
WARM-O-RAMA:

Motivators (7 reps/level)

– Yoga stretches: legs spread, hang straight down, reach to right and left ankle, touch the ground and reach one arm up twisting torso, reverse hands.  There was much inappropriate mumblechatter about bending over and grabbing ankles at this point.

– 10 Baby Arm Circles Forward/ Backward (4-ct, IC), making them wide arm circles half way through.

– 10 Tempo Merkins

THA-THANG:

Mosey to Chapel parking log, stopping to do a WELSH DRAGON along the way.

In parking lot, cones will be laid out in a rectangle, short/medium/long distance on each side. Pair up.  One partner will get to the cone using various means, does 3 burpees, and returns while partner performs maintenance exercises. Switch.  Do each cone for two minutes. Cones are, counter-clockwise order:

    • Cone 1 (Long): Bear Crawl, partner does Bobby Hurleys
    • Cone 2 (Medium): Broad Jumps, partner does Iron Mikes
    • Cone 3 (Short): Crab Walk, partner does Burpees
    • Cone 4 (Long): Bear Crawl, partner does BBS
    • Cone 5 (Medium): Broad Jump, partner does American Hammers
    • Cone 6 (Short): Crab Walk, partner does Gas Pumps

Mosey to playground, do 7s with dips and bench jumps

Mosey to Baby Cardiac: Bernie to the top.

Mosey to the monument, do a few minutes of BOAT/CANOE.

Mosey back to AO.

MARY:
Out of time.
COUNT-OFF & NAME-O-RAMA
11 strong.
CIRCLE OF TRUST/BOM:

My November Guest by Robert Frost is a poem that on its surface is about a person embracing the melancholy feeling that comes with the passing of summer and the beginning of the long winter, with “Sorrow” personified as a woman.  For some, the onset of winter is ominous and unsettling, but there is a different kind of beauty in these shortening days.  But there is more to this poem… it’s about more than just natural beauty the author is referring to.  It’s about opening yourself up and embracing your own personal grief and sorrow, and accepting it as an important and enriching facet of the human condition.

My Sorrow, when she’s here with me,
Thinks these dark days of autumn rain
Are beautiful as days can be;
She loves the bare, the withered tree;
She walks the sodden pasture lane.

Her pleasure will not let me stay.
She talks and I am fain to list:
She’s glad the birds are gone away,
She’s glad her simple worsted grey
Is silver now with clinging mist.

The desolate, deserted trees,
The faded earth, the heavy sky,
The beauties she so truly sees,
She thinks I have no eye for these,
And vexes me for reason why.

Not yesterday I learned to know
The love of bare November days
Before the coming of the snow,
But it were vain to tell her so,
And they are better for her praise.

Many times we feel ashamed of our grief and sadness, we try to bury it, and pretend it doesn’t exist. The author is encouraging us to look at that part of us not with shame or trepidation, but to embrace it as part of our humanity, and to appreciate that part of our emotional spectrum.  For me, this time of year brings back memories of my mother’s illness and passing, and for years I dreaded the onset of November.  But I read this poem and it encourages me to use this time as a period of reflecting on her love and the wonderful times we had while she was on this earth.  “Not yesterday I learned to know the love of bare November days”. Try to learn to know the value of your own sources of sadness and grief.  And know that there’s a God in your life that will never be far from your heart, and seek comfort and refuge in the love of our Almighty Father.

PSALM 34:18: The Lord is close to the brokenhearted and saves those who are crushed in spirit.

MOLESKIN:

ANNOUNCEMENTS:
Third F December 7, with Convergence at the Truck Stop!