F3 Knoxville

Tag: Tenderfoot

100 Years of Virtue

AO: asylum-pm
Q: Lilydipper
PAX: Lizzy, Title IX (Christian Prescott), Pusher, Glamper, SlideRule (Stephen Sloan), Sparkler, Curveball, MD Hammer, Pele (Jon Lindberg), Rooney(Carl Whipple), Tenderfoot, Crash Dummy, CRISPR, Unibráu (Nick Robinson), Duggar, Brick
FNGs: None
COUNT: 17
WARMUP: 1 All-Important Burpee, 10 Imperial Walkers, 10 Iron Mikes, 20 Plank Jacks, On back leg and arm stretches, 10 Tennessee Rocking Chairs, 10 Tempo Squats, 10 Little Baby Arm Circles Forward and 10 Backward

THE THANG: Mosey to end on parking lot with nice restrooms. We will do 20 American Hammers.
Mosey to the Amphitheatre. We will bear crawl on grass, step up to next level and continue to the top. Run back down through parking lot below and rinse and repeat.
Mosey to Haslam Sign at Ball Fields. We will do 20 Hello Dollies.
Mosey to nice pavilion past ball fields. We will do Doras. While one partner runs around the pavilion, the other does exercises. Then partners switch. Here are the exercises:
100 Picnic Table Pull-ups.
–
100 Incline Merkins
–
100 Bench Dips
–
100 Decline Merkins
–
Mosey to ball field with artificial turf. Then run past the ball field and up the hill to the street.
Mosey east on road to the encircled garden by roadway circle. We will do 20 Rocky Balboas on curb surrounding garden.
Mosey to the Coliseum. Next, we will run counterclockwise ¾ of the way around the loop, stopping at each ¼ to do 15 Carolina Dry Docks. Those finishing the third ¼ first sweep everyone back.
Mosey to Haslam’s Rock. Here we will have a 20 Second Sky Gazer.
Mosey to AO.

ANNOUNCEMENTS: Smokies Convergence this Saturday in Seymour. Hot Toddy Triple Q at Asylum on January 11.

COT:
Message
On December 29, Jimmy Carter, the 39th President of the United States, died peacefully at his home in Plains, Georgia. He was 100 years old, the longest living president in the United States. He served one term as president, losing the race for president to Ronald Reagan the next election. Losing the race for presidency hurt. But, Carter continued to serve our nation and the world in many different and powerful ways after he lost the election. He established the Carter Center to expand human rights and promote health around the world. Through the Carter Center he helped to practically Guinea Worm Disease, a disease that haunted Africa for centuries and affected 3.5 million people. He monitored more than100 elections around the world. Through Habitat for Humanity, he helped build over 1000 homes in over a dozen countries. He had many other accomplishments as well and because of the accomplishments, became the only president of the United States to earn the Nobel Peace Prize.

While achieving all this, he continued to preach Sunday School at his Maranatha Baptist Church in Plains, Georgia. He taught his church members but also had many visitors for his class. Some would come because he was president or because of his post-presidency accomplishments. But, as President Barack Obama noted, “I’m willing to bet that many . . . were there, at least in part, because of something more fundamental: President Carter’s decency.”

The following words are directly from President Obama about Jimmy Carter:

Elected in the shadow of Watergate, Jimmy Carter promised voters that he would always tell the truth. And he did – advocating for the public good, consequences be damned. He believed some things were more important than reelection – things like integrity, respect, and compassion. Because Jimmy Carter believed, as deeply as he believed anything, that we are all created in God’s image.
Whenever I had a chance to spend time with President Carter, it was clear that he didn’t just profess these values. He embodied them. And in doing so, he taught all of us what it means to live a life of grace, dignity, justice, and service. In his Nobel acceptance speech, President Carter said, “God gives us the capacity for choice. We can choose to alleviate suffering. We can choose to work together for peace.” He made that choice again and again over the course of his 100 years, and the world is better for it.

So brothers, we have lost a good man. Let his legend live on and inspire us. May we each yearn for and learn to live the life God created us to live: one of grace, dignity, justice and service.

Prayers
Prayers for our brother, Sparkler, as he makes decisions regarding his upcoming treatment for Prostate Cancer. Prayers for Brick’s children after the divorce this past year. Prayers for all suffering mental or physical pain, including those who suffered injuries or the loss of loved ones in the recent incident in New Orleans. Prayers for those who work for the City of New Orleans.

100 Years of Virtue

AO: asylum-pm
Q: Lilydipper
PAX: Lizzy, Title IX (Christian Prescott), Pusher, Glamper, SlideRule (Stephen Sloan), Sparkler, Curveball, MD Hammer, Pele (Jon Lindberg), Rooney(Carl Whipple), Tenderfoot, Crash Dummy, CRISPR, Unibráu (Nick Robinson), Duggar, Brick
FNGs: None
COUNT: 17
WARMUP: 1 All-Important Burpee, 10 Imperial Walkers, 10 Iron Mikes, 20 Plank Jacks, On back leg and arm stretches, 10 Tennessee Rocking Chairs, 10 Tempo Squats, 10 Little Baby Arm Circles Forward and 10 Backward

THE THANG: Mosey to end on parking lot with nice restrooms. We will do 20 American Hammers.
Mosey to the Amphitheatre. We will bear crawl on grass, step up to next level and continue to the top. Run back down through parking lot below and rinse and repeat.
Mosey to Haslam Sign at Ball Fields. We will do 20 Hello Dollies.
Mosey to nice pavilion past ball fields. We will do Doras. While one partner runs around the pavilion, the other does exercises. Then partners switch. Here are the exercises:
100 Picnic Table Pull-ups.
–
100 Incline Merkins
–
100 Bench Dips
–
100 Decline Merkins
–
Mosey to ball field with artificial turf. Then run past the ball field and up the hill to the street.
Mosey east on road to the encircled garden by roadway circle. We will do 20 Rocky Balboas on curb surrounding garden.
Mosey to the Coliseum. Next, we will run counterclockwise ¾ of the way around the loop, stopping at each ¼ to do 15 Carolina Dry Docks. Those finishing the third ¼ first sweep everyone back.
Mosey to Haslam’s Rock. Here we will have a 20 Second Sky Gazer.
Mosey to AO.

ANNOUNCEMENTS: Smokies Convergence this Saturday in Seymour. Hot Toddy Triple Q at Asylum on January 11.

COT:
Message
On December 29, Jimmy Carter, the 39th President of the United States, died peacefully at his home in Plains, Georgia. He was 100 years old, the longest living president in the United States. He served one term as president, losing the race for president to Ronald Reagan the next election. Losing the race for presidency hurt. But, Carter continued to serve our nation and the world in many different and powerful ways after he lost the election. He established the Carter Center to expand human rights and promote health around the world. Through the Carter Center he helped to practically Guinea Worm Disease, a disease that haunted Africa for centuries and affected 3.5 million people. He monitored more than100 elections around the world. Through Habitat for Humanity, he helped build over 1000 homes in over a dozen countries. He had many other accomplishments as well and because of the accomplishments, became the only president of the United States to earn the Nobel Peace Prize.

While achieving all this, he continued to preach Sunday School at his Maranatha Baptist Church in Plains, Georgia. He taught his church members but also had many visitors for his class. Some would come because he was president or because of his post-presidency accomplishments. But, as President Barack Obama noted, “I’m willing to bet that many . . . were there, at least in part, because of something more fundamental: President Carter’s decency.”

The following words are directly from President Obama about Jimmy Carter:

Elected in the shadow of Watergate, Jimmy Carter promised voters that he would always tell the truth. And he did – advocating for the public good, consequences be damned. He believed some things were more important than reelection – things like integrity, respect, and compassion. Because Jimmy Carter believed, as deeply as he believed anything, that we are all created in God’s image.
Whenever I had a chance to spend time with President Carter, it was clear that he didn’t just profess these values. He embodied them. And in doing so, he taught all of us what it means to live a life of grace, dignity, justice, and service. In his Nobel acceptance speech, President Carter said, “God gives us the capacity for choice. We can choose to alleviate suffering. We can choose to work together for peace.” He made that choice again and again over the course of his 100 years, and the world is better for it.

So brothers, we have lost a good man. Let his legend live on and inspire us. May we each yearn for and learn to live the life God created us to live: one of grace, dignity, justice and service.

Prayers
Prayers for our brother, Sparkler, as he makes decisions regarding his upcoming treatment for Prostate Cancer. Prayers for Brick’s children after the divorce this past year. Prayers for all suffering mental or physical pain, including those who suffered injuries or the loss of loved ones in the recent incident in New Orleans. Prayers for those who work for the City of New Orleans.

Wave

AO: asylum-pm
Q: Lilydipper
PAX: Glamper, Crash Dummy, Tenderfoot, CRISPR, Pusher, Pele (Jon Lindberg), Brick, Swimmies (Nathan Chesney), Cheetah Boy, Heart Stop
FNGs: None
COUNT: 11
WARMUP: 20 Side-Straddle-Hops, Run Around Parking Lot, 10 Burpees, 10 Windmills, 10 Rockettes, 10 Tennessee Rocking Chairs, 6 Baby Arm Circles Forward and 4 Pterodactyls Forward, 6 Baby Arm Circles Backward and 4 Pterodactyls Backward.

THE THANG: Mosey up Mini Cardiac and stop at left of crosswalk. We will do 10 Imperial Walkers.
Mosey on trail and part of Dragon Tail then on grass up to Haslam’s Rock. We will stop to do 20 American Hammers.
Mosey to Coliseum. We will stop to do 20 Flutter Kicks
Mosey to Circle where main road converges with main park roadway. We will stop to do 20 Rocky Balboas.
Mosey to parking lot at entry of park at Northshore. We will stop to 20 Hello Dollies
Mosey to the large pavilion and go to section with picnic tables. We will divide into teams of two for Doras. While one partner runs completely around the pavilion, the other will do exercises at the picnic tables. Partners then switch. Here are the exercises that each team does at the picnic tables:
100 Picnic Table Pull-ups
–
100 Incline Merkins
–
100 Bench Dips
–
Mosey past playground area to soccer fields’ parking lot. We will do suicide run to end of parking lot, stopping at each crosswalk to come back and do 15 Baby Crunches before running to the next crosswalk.
Mosey to Muscle Beach. Each man will do 25 reps on two exercises of choice.
Mosey to the Bros Bowl. We will stop to do 10 Tempo Squats.
Mosey to the west end of the Caribbean parking lot. We will run to the east end of the parking lot stopping at every island to do 5 Big Boy Sit-Ups
Mosey back to the AO.

MARY: Stretches

ANNOUNCEMENTS: Convergence at Roco this Saturday. Polar Bear Plunge on January 1.

COT: Waving Goodbye

Deanna Dikeman is a photographer who lives in Columbia, Missouri. Her parents lived in Sioux City, Iowa and Dikeman visited her parents every year, frequently more than once each year. What do loved ones do when you leave their home after a visit? They often stand outside the house and wave good bye. In 1991, Dikeman decided she would take a photograph of her parents each time they waved good bye. Her father died in 2009 at the age of 91. Her mother continued to wave goodbye until she passed in 2017. What remains are beautiful memories and a very moving series of photographs that were featured in an article in The New Yorker in March of 2020. I encourage you to look it up. If you don’t remember Deanne Dikeman, just Google “woman who took pictures of parents waving goodbye.”

If you had photographs of your loved ones waving goodbye to you each time you left then, what would that look like? I think of those waves goodbye from my parents and grandparents as well as my wife’s parents. I don’t have a history of photographs but I do have a history of wonderful and touching memories. I hope that those of you who are fathers will create such memories for your own children when they are old enough to live away from you.

I like how, in F3, we spend some time after a workout chatting with our brothers and then telling them goodbye when they leave from the workout or leave from our Board Meeting. I couldn’t help but think of Colonel’s young son, Fist Bump, when I thought of waving goodbye . . . all of us waving good bye and him enjoying that so much and waving back to us. Gents, there is something special in knowing, whether it be family or brothers in F3, that we mean something to someone, that they are sad to see us go if it is going to be a while before they come back (like when Switchgrass has had to leave us for months to go off for service in the National Guard), and that they look forward to seeing us again. So . . . thank you, Lord, for good byes.

Shorts Weather

AO: asylum-pm
Q: Steam
PAX: Switchhitter (Tony), MD Hammer, Pusher, Lilydipper, Tenderfoot, High Heels, Brick, Glamper, Drum Major, Rooney (Carl Whipple), Pele (Jon Lindberg), CRISPR, Crash Dummy, Hard Stop (Jake), Doubtfire (Nick Bond), Cheetah Boy, Whitey Titey
FNGs: None
COUNT: 18
WARMUP
– Merkin: 12×4
– Mountain Climber: 12×4
– Willie Mays Hayes: 6×4
– Rockette: 12×4
– Man-Maker: 10×4

THE THANG
(Mosey around to the NP)

New Pavilion
10s
– Benches: Dips
– Curb: Decline Merkins
– 1:1, 2:2. 3:3

(Mosey to Muscle Beach)

Muscle Beach
Quarter Pounder Pyramid
– 5 rounds
– 5 Xs each round
– Chin-up/pull-up
– Incline merkins
– Man-maker
– Bulgarian Split Squat
– Decline rows
– R1 = 1 rep / R2 = 2 reps

(Mosey to the amphitheater)

Amphitheater
Leg Day
– 5 box jumps
– After the 5th box jump: 10 squats
– Rinse and repeat until the top

(Mosey back to the parking lot – via way of the Bros Bowl)
– Around the right and down the left

ANNOUNCEMENTS
– Forg3 – Forg3 is a reinvigorating leadership weekend retreat that is purposefully focused on challenging and encouraging men in their fitness, fellowship, and faith.
– Kick off the year by investing in your leadership development as a HIM.
– forg3-25.my.canva.site
– $100/person (covers all food and lodging)
– Gatlinburg, TN

COT
Get Right (Q1)
f3nation.com/get-right

Spur:
– A man must Get Right before he can do anything else
– An unfit man is a slave to his lack of self-control
– To be able to help others, a man must first help himself

Read more about Get Right (Q1) by clicking or tapping the link above. At Forg3 in January – we’re going to dive into the 4 foundational quadrants of leadership and preparedness as men: Get Right, Live Right, Lead Right, and Leave Right. Join us as we purposefully create space at the beginning of the year to grow in these areas together.

Buscuit

AO: asylum-pm
Q: High Heels (Henry Ritchie)
PAX: Hard Stop (Jake), Pusher, Swimmies (Nathan Chesney), Doubtfire (Nick Bond), Crash Dummy, Lilydipper, Rooney (Carl Whipple), Tenderfoot, Drum Major, Pele (Jon Lindberg)
FNGs: None
COUNT: 14
WARMUP: Burpees, SSH, IW, Tempo Squat

THE THANG: The Buscuit requested by Pele

MARY: Not much

ANNOUNCEMENTS:
Look on the announcement page in Slack.

COT: It’s great to have been part of F3 for nine years. There have been many ups and downs, and there are more to come, but having the back of the pack sure makes all the difference. Here’s to many more posts.