F3 Knoxville

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Birthday Q + Burpee Trivia = Perspective

THE SCENE: Mid 70s, humid, and no breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
207th day of the year, 158 days left in 2021

43 SSHs (4 ct)

Burpee Trivia – get an answer wrong = 8 burpees, get an answer right = regular warm-up exercise

Ribbed knew that Benjamin Franklin was the first postmaster general, so we did little baby arm circles (forward and backward) instead of burpees

Trunk knew that New York was the 11th state to ratify the Constitution and join the union, so we did tempo squats instead of burpees.

Ribbed knew that President Truman desegregated the military in 1948, so we did tempo merkins instead of burpees.

No one knew that Alice and in Wonderland, Disney’s 13th animated film, premiered in London on this day in 1951, so we did burpees.

The PAX guessed that I was 43 today, so we did burpees.

44 SSHs (4 ct)

THA-THANG:
Mosey to the flag pole

4 exercises at the flag pole

11 derkins (decline merkins)

11 dips

11 box jumps

11 ierkins (incline merkins)

(44 total reps)

Run a lap around the loop

Rinse and repeat for 4 total laps, which is a little over a mile and 44 reps of each exercise and 176 total reps between all of the exercises.

(Some of the PAX started doing the exercises before the Q was done with the instructions, so we did some more burpees and started over and together this time.)

Mosey to the tennis courts

Bear crawl the base lines and broad jump the sidelines, do exercises in the corners

First corner = 44 flutter kicks (4 ct)

Second corner = 44 hello Dollys (4 ct)

Third corner = 44 box cutters (4 ct)

Fourth corner = 44 LBCs (4 ct)

Slow mosey to the AO

MARY:
No time, but the tennis courts gave us plenty of ab work

COUNT-OFF & NAME-O-RAMA
9 HIMs, including FNG Vanilla, er . . . Vanilla Sprinkles

CIRCLE OF TRUST/BOM:
God answers prayers, but sometimes God uses prayer to change us and our perspective, not the situation.  That’s a tough reality, but it’s true and one we have to accept and learn.  For example, if everyone you meet in a day has a bad attitude, then you probably have the bad attitude, and you need to change, not them.

MOLESKIN:
Prayers for Ribbed’s wife, Doubtfire’s family, Trunk’s business opportunities, everyone dealing with addiction/depression, Ribbed’s interview, and Jetlag’s travel home to the Philippines.

ANNOUNCEMENTS:
CSAUP in August

Hardship Hill in October

Monday AM @ The Equalizer – 7/19/21

THE SCENE: Gloom!  Low 70’s, High humidity, wet grass, firm ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Side to side twists back and forth

– Cherry pickers, nice and slow

– SSH

– Imperial Walkers

– Michael Phelps

– This at that / shoulders and arms nice and loose

– Rockettes
THA-THANG:
After warmup we moseyed past the Flagpole and to the Playground for a quick briefing.  Two lines of cones 30 yards apart in the field marked our start and finish lines for 1a of a 2 part circuit.  The playground was the location of 1b.

  • 1a – 30 yards in the field (all moves are “there and back”)
    • sprints
    • lunges
    • imperial walkers / high knees
    • bear crawls
  • 1b – short jog to playground to complete the following
    • 5 pullups
    • 10 dips
    • 15 merkins
    • (back to the field to repeat 1a)

*Complete as many circuits as possible in ~25 minutes*

  • Mosey to the flag pole for old-school 8-minute abs (9 exercises, 25 reps apiece in cadence)
  • Recover and jog from Flagpole, past the Pavilon, around the rock garden, and back to the AO

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Word on perseverance as it relates to fitness and faith.  In both cases it’s a decision.

Once upon a time I embraced a limiting belief that some people could run for distance, and others could not.  I placed myself in the latter category without ever actually attempting to train and better myself in that department.  Finally, with some motivation from a friend, I made the decision to train for a 5k.  I committed to seeing it through, and I knew that other people can run 3.1 miles (and many many more), so I was able to DECIDE to keep moving even when my legs, lungs, and the deceiver tried to tell me to stop.  Speed didn’t matter.  All that mattered was reaching the finish line and being able to celebrate the accomplishment of not stopping along the way.

In Hebrews 11, the author outlines the Faith Hall of Fame.  From Creation, to Noah, to Abraham, Isaac, Jacob, Joseph, Moses, Joshua, Rahab, Samson, David, and on and on to illustrate that we are not the first to encounter hardship and/or have a need to draw on faith – that it’s taken great acts of faith by those who have come before us to bring God’s word to where it is today – and then he follows up with an absolute heater of a verse that’s one of my favorites:

Hebrews 12:1-2 – Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us.  Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the fight hand of the throne of God.

The word I love the most in that passage is “perseverance” because just like in running, perseverance in our daily lives and our spiritual walks is a decision that doesn’t require any physical ability, and when things get tough, when obstacles arise, when the path isn’t clear, when temptation keeps calling – we can make a decision to stay on course, focus on Christ, and draw inspiration from the community of those around us and those who’ve come before.

MOLESKIN:
Hebrews 11-12

C25K 5K Trainer is a great app for anyone who might have some limiting beliefs about their ability to run for distance.  Just keep moving forward.
ANNOUNCEMENTS:
Dad Camp Aug 12-14 – Camp Ocoee (sons and daughters welcome)

CSAUP @ Dogpound Aug 21

Hardship Hill coming up this Fall

Saturday AM @ Asylum – 7/17/21

THE SCENE: Mid-70s but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Open circle, disclaimer, etc:

Single count 15 – side straddle hops

Cherry pickers

Baby arm circles

Rockettes

Little of this and that

5 Burpees and go…

THA-THANG:

Mosey to Caribbean

Caribbean Suicides (Or Old Rotary Phones, thanks Matlock)– go to island do exercise, run back to beginning and do 10 rocky balboas (each time) and then run to next island and do that exercise…etc, all the way until you complete the full loop.

1st island – 15 bobby hurleys

2nd – 15 no touch merkins

3rd – 15 flutter kicks – 2 count

4th – 15 big boys

5th – 15 wide merkins

6th – 15 lunges each leg

7th – 15 box cutters

(some covered around 2 miles total just on this section alone)

 

Route 66 from Caribbean to near Picketts

Exercise is merkins – start with one and every light pole add one up to 11

Mosey to Pickett’s rock pile

Battle buddies grab rocks to share or 2 rocks

One end, one buddy will start the following while other karaokes to other curb, does 10 side straddle hops and Bernies back

Shared exercises:

100 Curls

100 Overhead presses

100 Rows

100 Squats

Mosey to base of Pickett’s to do Pickett’s Charge Suicide

Each bottom – 5 burpees

Top of first tier – 10 imperial walkers 2 count

2nd tier – 10 prisoner getups

Run up to Coliseum, stay and do LBCs until 6 gets in

Mosey to AO

MARY:
Finished on time

COUNT-OFF & NAME-O-RAMA

19 men total, 1 FNG

CIRCLE OF TRUST/BOM:
Word on the show Ted Lasso, explain new season coming out Friday

The show was initially thought of to be silly. I mean it was based off a commercial. Nobody saw critical praise as a possibility and so many people ended up loving the show.

Why was it so liked? Could have something to do with the characters, I will try to explain without major spoilers.

Main character overwhelmingly positive thinker, but is flawed. He is dealing with some life failings to the point of affecting him mentally and physically

A main female character starts out seeming to be negative, but you find out she has been emotionally abused by her ex-husband and ends up likeable.

A player on the team is a narcissist and disruptive, but you come to find out he has an abusive father and is not all bad either.

The greater point other than saying it is a good show and pumping up subscriptions for Apple TV is just that like the show itself and the characters on the show don’t be quick to judge people on first impressions, rumors, etc. Get to know a person before making that judgement.

MOLESKIN:
Welcome to FNG – Chiclets (Ryan McElveen)
ANNOUNCEMENTS:
Dad camp Aug 12-14 – CSAUP @ Dogpound Aug 21

Leadership

THE SCENE: Gloomy with a 67F, cool breeze weather.

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:

  1. Motivators starting at 6
  2. Raise the roof
  3. Baby arm circles
  4. Butt kicks
  5. Leg stretches
  6. 5 burpees

THA-THANG:

Workout 1: Playground repeats x 5 rounds
1. Pull ups slow tempo 4ct x5
2. Bicep curls 4ct x5
Mosey to Pavillon

Workout 2:  Pavillon repeats x 5 rounds

Pavillon: Table Rows 4ct x5
Parking: 2 burpees

Mosey Flag

Workout 3: Stinky base repeats x 5 rounds

Flag: Merkins 4ct x5
Stinky base: diamond merkins 4ct x5

Workout 4: Indian burpees (Indian Run + Burpees)

MARY:
Suicides in the basketball court.

COUNT-OFF & NAME-O-RAMA
10 HIMs

CIRCLE OF TRUST/BOM:

“Leadership is about making others better as a result of your presence and making sure that impact lasts in your absence.” – Sheryl Sandberg

Leadership is the ability of an individual or a group of individuals to influence and guide followers or other members of an organization. Being a leader means guiding your men or team in reaching its goal utilizing everyone’s potential. And as F3 HIMs we should set the best examples of being a leader. We showcase these in our workouts, in our Qs, in serving our communities, and even as fathers/children at home.

MOLESKIN:
Prayers for Lilly as he prepares for surgery the following week.

ANNOUNCEMENTS:
CSAUP at Dog Pound will be moved to August 21.

Cheating Our Abs

THE SCENE: 70 & clear with a light dew on the ground and the warm stench of raw sewage hanging lightly in the air.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC 
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Three circuits of four corners, each done three times (Reps: 30/20/10) as time allowed:

Upper

  • Dips at Flag Circle
  • Pull-ups (half reps) at playground
  • Merkins at tennis court
  • Dry Docks at stinky corner
  • Mountain climbers to wait for six 

Lower

  • Box jumps (or step-ups) | Squats
  • Walking Lunges | Pickle pointers 
  • Crab toe touches to wait for six

Core

  • BBS | Vups 
  • Flutters | Box cutters
  • Only got one core round in until time was us

MARY:

  • Cheated our abs. Shame on us.

COUNT-OFF & NAME-O-RAMA

6 PAX

CIRCLE OF TRUST/BOM:

Just finished Is This Anything? – Seinfeld

A few things struck me from a self-leadership standpoint:

Relentless pursuit of his priorities. – At one point he talks about when he was young that comedy was all he really wanted to do and he realized that it was a tough way to make a living, but if he could just make enough to buy a jar of Skippy PB & a loaf of Wonderbread each week, he could survive and it would be worth it. – Relentless pursuit of your priorities will mean giving up other good things.

Willingness to fail & the discipline to learn from those failures. Jerry talks about the way he develops new material: the same way that all comics get new material—by going out to the clubs and trying it out. And when he’s in that mode of working on new material, if he goes out and does a thirty minute set and comes away with one bit that gets a laugh, it was all worth it. Here’s a guy who has a rare level of success because he understands and respects how rare success is. If he only fails 90% of the time, it was worth it to him. And he’s going to go home, reflect on what didn’t work, make what did work even better, and try again the next day. I think there’s a lot to be said for being willing to try something new and understanding that even if you fail, you’ll learn.

That’s the challenge for each of us this week: to be willing to make the sacrifices necessary to chase what really matters to you, to not be so scared as to be unwilling to fail, and if you do fail to treat it as a learning opportunity.