Steam – Page 46 – F3 Knoxville

Run-a-thon Father’s Day Special

June 18, 2021 Jetlag

THE SCENE: Sunny with a high 85F temperature.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today. I am not a professional, and I do not know your fitness level or injury history. Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse. The goal is to get better together!

WARM-O-RAMA:

Motivators
Raise the roof
Tempo squats
Leg stretches

THA-THANG:

Workout 1:

Slow mosey to road going down Everest
Mountain climbers in cadence on the curb

Workout 2: Mosey to bottom of Everest

High knees
Butt kicks
Side straddle hops
4x sprint up to tree then back down
Charge up to Basecamp

Workout 3: Hill repeats on Basecamp x5

Mountain climbers 4ct in cadence
Shoulder tapos 4ct on top

Workout 4: Colosseum rounders – run around colosseum with mountain climbers in between sets.

Workout 5: Indian Run going to colosseum then back to AO. Mountain Climbers in between runs.

MARY:N/A

COUNT-OFF & NAME-O-RAMA
12 HIMs including a 2.0

CIRCLE OF TRUST/BOM:
Father’s Day is coming up this weekend and last Tuesday, during the board meeting at the Asylum PM, Mr. Jinxy said something that really struck me, “Quality time with your children is important, so as quantity”. As a young father, this really hit home for me. Being with your 2.0s physically makes a big impact on their personal development. We only have a limited time with our fathers. And I’m pretty sure they would love spending time with you this weekend!

So, gents, I advise you to go and spend more time with your children and fathers, better yet, spend time – whether it be breakfast, lunch, dinner, snack or coffee, this Father’s Day. Don’t forget to tell ‘em you love them and how much you appreciate them being there with you.

MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.

ANNOUNCEMENTS:
CSAUP at Dog Pound end of July.

Asylum PM

June 15, 2021 Pusher

THE SCENE: 84 degrees warm and sunny with cool breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop

Baby arm Circle then reverse

stretching bending forward

Cherry picker

Slow tempo Squat

Merkins

and stretching one leg at a time in squat position with one leg out.

THA-THANG:
Mossy to the North of the Coliseum then Pyramid exercises x 10 reps single count start with following exercises

Merkins
Dry docks
Shoulder Tap
Squat
Lunge
Side straddle hop
Then
Mossy to the other side of the coliseum down to the steps and field.
Pick up a rock and perform
Biceps Curls, shoulder press, rows and triceps. Every exercise, mossy to the base of the steps and back to do another exercise with the rock until you completed all the exercises.
then mossy to the Trees (Tres Amigos) Three Amigos then perform Abs Cocktails
20 count Flutter Kicks, Hello Dolly, Box cutter and Bigboy sit ups.

Mossy again to the stop sign and Bernie sanders with 3 stops with Squats each stop and the last top with Side straddle hop. Mossy to the bat cave and abs exercise, mossy down to the steps and another flutter kicks and run to the steps. And Recover

COUNT-OFF & NAME-O-RAMA

14 HIM came at the Asylum PM

CIRCLE OF TRUST/BOM:
Find Comfort with your life and work hard to achieve your goals
MOLESKIN:
Please say a Prayer to Abacus Mom for full healing and recovery.

Big Shoes to Fill

May 26, 2021 Pele

THE SCENE: HOT! 90 degrees, mostly sunny, but a slightly coolish breeze kept it from being unbearable. Pele is going to melt this summer…!
F3 WELCOME & DISCLAIMER

Check!
WARM-O-RAMA:

– 20 SSH (4ct, IC)

– 20 Moroccan Nightclubs (4 ct, IC)

– 10 Windmills (4 ct, IC)

– Leg/hamstring stretches, left leg over right, then reverse.

– 10 Plank Jacks (4 ct, IC)

THA-THANG:

Warm up Mosey around Admin building. Picked up Pusher on the way back.

EVEREST SUMMIT PYRAMID: Do the exercise, then run up Summit each time. Wait at the top, come down as a group. Cheer on your fellow PAX!

Exercises will be the following (all single count, 15 sec count in between rounds)
- 20 Iron Mikes
- 20 Iron Mikes, 20 Jump Squats
- 20 Iron Mikes, 20 Jump Squats, 20 Merkins
- 20 Jump Squats, 20 Merkins
- 20 Merkins
MOSEY to grassy area near Roadshow Run. Three cones will be laid out for a BEARMUDA TRIANGLE!
- Bear crawl to first cone, 1 Burpee, second cone, 2 Burpees, third cone, 3 Burpees.
- Rinse and repeat x2 (only one Burpee per cone on the second round).
MOSEY to Intersection of Trail and Road
- 20 American Hammers
MOSEY to stop sign at northeast corner of Admin building drive.
DORAS: Partner 1 Bernie Sanders to end of Guard Rail, then runs to tree, 1 Burpee, then runs back. Partner does the following:
- 100 Gas Pumps / 100 Pickle Pounders / 100 Froggy Jumps
AYG to AO.

MARY:
Random assorted mix of core exercises.

COUNT-OFF & NAME-O-RAMA
10 men, no FNGs. Lilydipper and Jinxy met us for the Board Meeting

CIRCLE OF TRUST/BOM:

As many of you know, Lilydipper stepped down as our AOQ last week. He’ll be out for a while because of his hip, and there needs to be someone who’s here at the AO on a pretty regular basis, so he and the leadership team asked me if I’d take on the role. At first, I was reluctant. As I told them, Lilydipper is the one who first introduced me to F3 and the Fake Gloom PAX, and is one of my closest friends and mentors in the world, and I he’s our AOQ, simple as that. But, as with the Nan’taan position, it’s a good thing to transition in fresh blood on a regular basis and give more people a chance to take on leadership roles. So I accepted. But the first thing I want to do is for us all to convey our deep appreciation to Lilydipper. I wouldn’t have come to my first F3 without his introduction to what it was all about, and after that horror show, I damn sure wouldn’t have come to my second one without his encouragement.

So you Fake Gloomers are stuck with me for a bit. It’s a pretty hands-off position. I’ll make sure the Q calendar gets filled up, let everyone know about general stuff going on, but I do want to re-emphasize a few things that I would like us to focus on a bit more going forward.

Community Service: We are here not only to work out, but to become better leaders, and to be a leader you first have to be a servant. I ask each of you to evaluate how you can better serve your community, families, and churches. Leaders must lead by example, and by actively participating in helping others, you take that first huge step.
Cheerleaders for each other: We need to be cheerleaders for each other, as well. One of our biggest resources and source of strength and encouragement is each other. Let’s continue to verbally encourage the man to your left and right during workouts. I know if I hear a “Way to go, Pele!”, or a “Finish it off, don’t quit!” from one of you Bozos it really encourages me, gives me a second wind. Fist bumps and high fives, are back on the menu, too, now that COVID is relaxing its grip. Help each other get through the workouts, especially now that the summer heat is upon us. And this goes for stuff going on OUTSIDE the AO, too. Personal issues, just a simple question about well-being, etc. can go a long way.
Re-commitment to the values of F3. For some of us that have been in this awhile, there’s a tendency to take it for granted. To just show up, get in a little exercise, maybe have a cold beverage at the Board Meeting. But I’m going to try to re-commit myself to the basics again, and I hope you join me.
1. Form. Not cutting corners. Especially when we’re tired.
2. Positivity. Open to all men, all religions. F3 is apolitical. We hear enough of that stuff on the news or in other facets of our lives. Let’s keep that out of our community.
3. As Crawdad says, show up, but SHOW UP ON TIME! Let’s recommit to being here by 5:45 pm. We often seem to double our numbers from the time the disclaimer begins to when we mosey, with a few stragglers arriving even later. Being on time shows a commitment and respect for the PAX.

In short, I want us to be the leaders in Knoxville in the way we work out, the way we support our communities, and the way we commit to a common cause of self-betterment through service. I’ve been proud as heck of our contributions to service drives, F3 Knoxville events, and our commitment to embracing the Suck. But we can always be better. There is more work to be done. Let’s GO.

MOLESKIN:
Prayers for Lily’s wife, who is undergoing a heart test on Thursday.
ANNOUNCEMENTS:
Big Ball convergence cancelled, sign up for Dog Pound CSAUP ASAP!

The Switchgrass and Squirtle show: In Rememberance

April 22, 2021 Squirtle

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

With One Eye Squinted…

April 8, 2021 Pele

THE SCENE: Partly cloudy, very pretty clouds, low 70s, quite breezy. Good kite-flying weather.
F3 WELCOME & DISCLAIMER

Check.

WARM-O-RAMA:

-Motivators (7-ct)

– 10 Cherry Pickers (4-ct), in cadence, maintain position…

– Hamstring stretches, sky reaches

– 20 Grady Corns (4-ct), in cadence

– Little of this and that

THA-THANG:

MOSEY to stop sign at northeast corner of circle drive.

ARM STATION: MUCHO CHESTO
- 10x Merkin
- 10x Wide Merkin
- 10x Stagger Left Merkin
- 10x Stagger Right Merkin
- RINSE AND REPEAT

MOSEY to Center of Coliseum.

LEG STATION: AIKEN LEGS
- 20 squats
- 20 Box Jumps (on wall)
- 20 Lunges (10 each leg… but we did 20 each leg for extra credit)
- 20 Split Jacks (10 each leg forward… but we did 20 each leg forward for extra credit)
- RINSE AND REPEAT

MOSEY to lower parking lot under Coliseum

5/10/15s. Get a Battle Buddy. Partner 1 runs up to stop sign and does 5x reps of two exercises, then comes down and switches with Partner 2, who is running in place or doing SSH. R&R with 10x, then 15x exercises. The exercises are:
- Round 1: Mountain Climbers and Peter Parkers (both 2-ct)
- Round 2: Smurf Jacks and Froggy Jumps

Mosey to stop sign at southern corner of circle drive. 20 American hammers (4-ct, IC), 10 BBS.

Bernie Sanders to no parking sign. 20 American hammers (4-ct, IC), 10 BBS.

MOSEY TO AO.

CMU Catch Me If You Can!

Partner 1 Lunges away, Partner 2 does 20x of an exercise, then runs with CMU (overhead carry) to catch Partner 1. Keep going, changing the exercises. Partners must agree on exercise.
- OPTIONS: Overhead Press, Curls, CMU Press, Situps, Rows, Triceps, Squats

MARY:
LBCs until 6 caught up.

COUNT-OFF & NAME-O-RAMA
19 strong! Plus one doggy.

CIRCLE OF TRUST/BOM:

Those of us in the Christian faith have just emerged from a special part of year, the Easter season. Part of what makes Easter so extraordinary is that it is about moving on, emerging from the darkness, and having faith that God will make all things new again. As the seasons change, winter turns to spring, and the Easter season arrives, we move ahead slowly, deliberately, with great love, and great hope. But the true meaning of Easter is not without some darker elements as well. Before we reach the time of great renewal and hope there can be much fear, hesitation, and confusion, similar to what Mary Magdalene felt initially when she saw the empty tomb.

(Mary) Flannery O’Connor is a well-known southern author who wrote strange and often violent short stories. She was diagnosed with Lupus at a relatively young age. Her stories were often influenced by her struggles with her disease, and were often sardonic and dark, but she was a devout Christian that also incorporated messages of faith in her writings. Her faith-based outlook on life are on full display in a book called THE HABIT OF BEING, which is a collection of letters she wrote in the latter half of her life. And she writes that being a person of faith is not all sunshine and rainbows….

She writes, “All Human Nature rigorously resists grace. Grace changes us, and change is painful. We don’t run towards Grace, sometimes we are dragged fighting it all the way.” Faith calls us out of complacency, and into places of uncertainty. It’s risky. Uncomfortable. It’s transformative. She writes, “What people don’t realize is how much religion costs…” “It seems to be a fact that you have to suffer as much from the Church as for it, but if you believe in the divinity of Christ, you have to cherish the world at the same time that you struggle to endure it.” Fear. Uncertainty. Transformation. And only then, Exultation! That’s Easter in a nutshell.

Flannery O’Connor died of her illness at age 39. Despite the struggles and challenges, she wrote of her life, “I can, with one eye squinted, take it all as a blessing.” As we move through the darkness of the past year, hopefully we can acknowledge our blessings and faith in the journey, and, with one eye squinted, find some grace, some miracles in the year behind us, and recognize and act on the ways we were all called to be changed.
MOLESKIN:
Prayers for the return home of Corona Weight’s brother, prayers for Ribbed, Jinxy, La-Z-Boy and Lillydipper, as they recover from injury and illness, prayers for Steam’s friend Shawn.
ANNOUNCEMENTS:
April service challenge! Details TBA.