F3 Knoxville

Tag: Waffle House

Everything You Need To Know You Learned in Sunday School and Kindergarten

THE SCENE: Sunny, around 70, and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 42 (21 on a 4 ct)

Arm circles forward x 21 (4 ct)

Arm circles backward x 21 (4 ct)

Overhead clap x 43 (single ct)

Little of this and that and that and this

Some standing Michael Phelps

THA-THANG:
Mosey to Rocky Mtn High (every light do a burpee) – 7s – incline merkins with a clap at the top, imperial walkers (4 ct) at the bottom

Mosey to Everest (every light do a burpee) – Do 42 merkins at the bottom, run to the top where the rock pile used to be and do 43 merkins

Mosey to Grinch Hill – 7s – squats at the bottom, captain thors at the top

Mosey to Tree of Life – Hokey Pokeys – 21 each leg, Rowkins (or merkin rows) – 43

Mosey to Small Pavilon (Crawdad dubbed it the Stirrups since Hands was the one who introduced the location to F3) – 7s – pull-ups and merkins

Mosey to Pavilon – 7s – pull-me-ups on the picnic tables and box jumps

Mosey back to the AO via Baby Everest

MARY:

Not much time left for Mary, but we did 43 LBCs and then merkins until the last 30 seconds or so ran out

COUNT-OFF & NAME-O-RAMA
19 total, including Veggie and Jumbo but their tags don’t show up
CIRCLE OF TRUST/BOM:
Talked about the divisiveness that is prevalent in the world today.  We need to be part of the solution, not the problem.  Some things to consider:

“You should always go through life working on the assumption that the other guy might be right.”  Senator Howard Baker, Jr.

“I appeal to you, brothers, to watch out for those who cause divisions and create obstacles contrary to the doctrine that you have been taught; avoid them.  For such persons do not serve our Lord Christ, but their own appetites, and by smooth talk and flattery they deceive the hearts of the naive.”  Romans 16:17-18.

Read the Sneetches by Dr. Suess and pay close attention to Sylvester McMonkey McBean.

Don’t be McBean.  Be the person who helps find equality and common ground, not the person who takes advantage of situations and profits off of others.

Remember what you learned in Sunday School and Kindergarten and the world will be a better place.

MOLESKIN:
Prayers for Title IX, Mrs. Lillydipper, Lulu’s mom/Veggie‘s grandmother, and Mrs. Choir Boy.

ANNOUNCEMENTS:

How to Kraken a CMU

THE SCENE: Muggy with a capital “M”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 ct IC) x 25; BAC (4ct IC -forward and reverse) x 10; OH Claps (4 ct IC) x 10; This and that; Tempo squats (IC) x 15.
THA-THANG:
This morning, we battle the Kraken with CMUs.  So, grab your CMU and make your way to one of 8 stations.  Complete the exercise at the station and then do a lap around the AO parking lot, past your last station to the next.  Each station’s exercise has a high rep or low rep choice.  You are free to pick either option.  You must carry your CMU on your lap around, alternating carry as follows:

Westbound:  Overhead carry (Cusak carry);

Southbound: Farmer carry, right hand

East bound: Tray carry out front;

Northbound: Farmer carry, left hand.

The stations are as follows (incl. rep choices):

  • Overhead press (25/40);
  • Froggy Crunches, 4 ct (15/25);
  • Curls (25/40);
  • Kettle Bell swings (25/40);
  • CMU Merkins (25/40);
  • Flutter Kicks w/ CMU held up (25/40);
  • Blockies (10/20); and
  • Goblet Squats (20/30).

I think we had enough time for everybody to complete one circuit. Very little mumblechatter today.  I’m guessing this was because the Pax was disappointed in how easy it was.  I’ll ramp it up next time.
MARY:
25s of Reverse Lunges and BBS, running Baby Everest in between.  Cut it short to gather at the top and watch a beautiful sunrise for a moment.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
On this day in 1954, Elvis made his debut on local Memphis radio with “That’s Alright Mama.”  It is a reminder to me that big things start small.  We don’t need to focus on some great challenge or goal all at once.  God gives the ability do great things by simply taking that small first step.  ” I say to you, if you have faith the size of a mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.” (Matthew 17:20).  The smallest seeds planted with faith still produce huge trees.  Let’s keep striving, regardless of how small our efforts seem.  They will bear fruit.
MOLESKIN:
Prayers offered today for Snag’s father and continued healing and recovery.  Prayers offered also to Snitch’s 2.0, Ava for a quick recovery from her accident, so that she won’t have any complications, and praises that it wasn’t more serious.  Also, we enjoyed quite the sunrise this morning with a beautiful rainbow.
ANNOUNCEMENTS:
Don’t forget “Off the Chain” CSAUP at the Dog Pound on the 18th.  Sign up!

244th Edition of Patriot Games – F3 Style

THE SCENE: Pre-Ruck with the Flag at 0615 to finish scouting out F3 route – arrived back at the AO at 6:50 to Cheatsheet and Mermaid ready to rock

F3 WELCOME & DISCLAIMER

  • WELCOME to F3: Fitness – Fellowship – Faith
  • My name is Steam and I am HONORED to be your Q this morning, on America’s 244th birthday
  • A couple things before we begin
    • Any FNGs?
    • I’m not a professional
    • You’re here on your own volition – meaning you’re here on purpose. And I firmly believe that.
    • I don’t know any injuries you may or may not have so if you need to modify anything we do this morning, feel free to do it, but push yourselves and the men around you – they deserve it and so do you.
  • Like I said earlier – you are here on purpose. It is no accident you showed up this morning – just like 244 years ago the greatest nation was founded on purpose, with things like this in mind.


WARM-O-RAMA:

 

  • SSH: 61 x 1
  • Mountain Climber: 61 x 1
  • Flutter Kick: 61 x 1
  • Squat: 61 x 1

= 244 (Happy Birthday 🇺🇸)

  • Merkin position —> all PAX sing “Happy Birthday” while holding the Merkin plank

THA-THANG:

***The Standard for the Q*** = The Shovel Flag will stay at the front of the PAX for the duration of the Q. The QIC does not go past it and neither does anyone else. This will be our rallying point for the entire Q. Flags out front.

(Mosey over to Pickett’s Charge)

  1. Pickett’s Charge
  • Pushups have been crucial to our country since day 1
  • The founding fathers coined the phrase “Merkin” for pushups before they signed the Declaration of Independence. Once again, I’m not a professional so don’t hold me to that
  • So we will honor them this morning by doing 10 Merkins on a 4 count together in cadence – taking the small hill – executing 10 more Merkins on a 4 count in cadence together and rinse and repeat until we hit the top, AYE?
  • Execute 10×4 Merkins and take the hill
  • PAX executes evolution on Pickett’s Charge – the Flag being passed to a new HIM after each iteration of merkins

 

(Mosey to light post path across from Veterans Memorial)

 

2. Light-Post Path Across from Memorial

  • “Bringing the Hammer Down”
  • Every other light = 13 x 4 American Hammers
  • Finish at the street/crosswalk

 

(Mosey to Everest)

 

3. Everest

  • Q sends Cheatsheet 1/4th up (big stump where a tree used to be) with the flag – with instructions to wave it and give the command to charge up the hill balls to the wall after SSHs are completed by all PAX
  • Line up facing Everest
  • Buy-In = 50 SSHs (1 count)
  • TAKE THE HILL

(Wagon wheel with the flag to get the 6 up)

  • At the top – Steam asks for a 50 count – yes you heard right – a 50 count
  • Q asks men to focus on their breathing and think about their time “in country” from the day they were born

(Mosey carefully back down Everest to the other side of the walking path and with the flag out front execute 10 x 4 merkins

(Mosey down the street across from Veterans Memorial)

  • Out of respect, when we get to the top, we will stay in silence until we step off to mosey back to the AO. I will instruct us in a few things, we’ll take a moment, and head back. Sound good?
  • American Indian walk up the veterans memorial hill – flag stays up front
  • all the way to the top where the flags are
  • At the Top
    • 10 Merkins in silence
    • When you’re done — recover, and focus on your breathing
  • Here’s what’s about to go down:
    • We’re going to take a moment of silence together – I’ll say a prayer over us (below in BOM section) take a moment and look at these white stones, at the flag and just breathe. 

(Mosey back across the street)

Final push to the AO –> 100%

Post-Thang:

  • Go out the same way we came back in
    • SSH: 244 x 4
  • CheatSheet leads in 100 SSHs
  • 25 merkins on a 4 count

COUNT-OFF & NAME-O-RAMA

18 PAX

CIRCLE OF TRUST/BOM:

 

  • “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable rights, that among these are Life, Liberty, and the Pursuit of Happiness……….And for the support of this Declaration, with a firm Reliance on the Protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes, and our sacred Honor.”
    • Declaration of Independence

 

  • Recited from the “Pray for America Bible” at the top of the Veteran’s Cemetery (See here on Amazon)
    • From the D-Day radio broadcast, June 6, 1944: “My fellow Americans: Last night, when I spoke with you about the fall of Rome, I knew at that moment that troops of the United States and our allies were crossing the Channel in another and greater operation. It has come to pass with success thus far. And so, in this poignant hour, I ask you to join with me in prayer:
      • Almighty God: Our sons, pride of our Nation, this day have set upon a mighty endeavor, a struggle to preserve our Republic, our religion, and our civilization, and to set free a suffering humanity. Lead them straight and true; give strength to their arms, stoutness to their hearts, steadfastness in their faith. They will need Thy blessings. And for us at home – fathers, mothers, children, wives, sisters, and brothers of brave men overseas – whose thoughts and prayers are ever with them – help us, Almighty God, to rededicate ourselves in renewed faith in Thee in this hour of great sacrifice. Many people have urged that I call the Nation into a single day of special prayer. But because the road is long and the desire is great, I ask that our people devote themselves in a continuance of prayer. As we rise to each new day, and again when each day is spent, let words of prayer be on our lips, invoking Thy help to our efforts……And, O Lord, give us Faith. Give us Faith in Thee; Faith in our sons; Faith in each other; Faith in our united crusade……With Thy blessing, we shall prevail over the unholy forces of our enemy. Help us to conquer the apostles of greed and racial arrogances. Leas us to the saving of our country, and with our sister Nations into a world unity that will spell a sure peace. And a peace that will let all of men live in freedom, reaping the just rewards of their honest toil. Thy will be done, Almighty God. Amen.”

 

  • 1 Corinthians 16:13-14: “Be on your guard; stand firm in the faith; be courageous; be strong. (14) Act like men.”

 

  • The Declaration of Independence cannot exist without the Bible. Neither can this country. It’s what it was founded on. However, the Bible transcends time and exists so that things like our great Nation, the Founding Father’s guidance, and the Declaration of Independence could come about.

 

  • This is the most unique and greatest nation in the world. And it was founded by High Impact Men. 244 years later – the United States (and the world) needs High Impact Men just as much as it did in 1776. More than ever. The High Impact Men that founded the United States of America believed in what they stood up for – that truly, by the hand of Almighty God – all men are created equal and there are certain unalienable rights. They stood for something. They were men of initiation and courage. 244 years later – we need those same men more than ever. We need fathers, sons, bosses, brothers – we need men of impact to stand up and follow the 1 Corinthians 16:13 model to the fullest. And it starts with you. Praise be to God we exist in the greatest country in the world – where we can openly say the name of Jesus and do things like F3.

 

  • The necessity for Iron Sharpening in 1776 still exists in 2020.

 

  • Just as the founding fathers understood their necessity for a savior and for freedom – we too, need to recognize this same need, 244 years later.

 

Perspective

THE SCENE: Foggy, temps in high 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Jump Squats, Around the World Each Hand, 10 Cherry Pickers, 10 Windmills, Michael Phelps

THA-THANG:
Mosey to Southern Ball Fields Parking Lot.  We will circle the parking lot twice, stopping at each cone to perform exercise and moving to the next cone by the method designated on the cone:

  • Cone 1:  20 Bobby Hurleys.  Butt Kick to Cone 2.
  • Cone 2:  20 Hello Dollies (4 ct). Sprint to Cone 3
  • Cone 3:  20 Iron Mikes (both legs = 1).  Bear Crawl to Cone 4.
  • Cone 4:  20 Merkins.  Bernie to Cone 5.
  • Cone 5:  20 Big Boy Sit-ups.  High Knees to Cone 6.
  • Cone 6:  20 Star Jumps.  Grapevine Left to Cone 7.
  • Cone 7:  20 Flutter Kicks (4 ct).  Hop to Cone 8.
  • Cone 8:  20 Carolina Dry Docks.  Grapevine Right to Cone 1.

Mosey toward the Northshore Entrance to park.  We will stop at shaded area by apt buildings.  20 American Hammers.  10 Tempo Merkins.

Mosey to stop sign at southeastern corner of Admin Bldg.  30 second gander at scenery.  Mosey to Bat House.  We will do High Mountain Roundabout which will be the following:

  • 10 Hand Release Merkins by Bat House.  Then run down initial steps of Roadshow Run to grassy field below.
  • 20 Diamond Merkins.  Then run to grove of trees just below summit of Mt. Everest.
  • 10 Burpees.  Then run uphill to summit of Mt. Everest.
  • 20 Boy Boy Sit-ups.
  • Rinse and Repeat above.

Next, we will run down Roadshow Run to Perimeter Trail. From there we will head on trail toward Lyons Bend.  At perimeter trail we will head east and across road that goes to entrance way at Lyons Bend.  We will cross the roadway and stop to do 20 American Hammers.

We will then head on trail east and south to lower area parking lot.  We will head that way by doing 14’s, lunging for one light and then sprinting for four until we reach parking lot.

Next, head back to AO.

COUNT-OFF & NAME-O-RAMA
16 men, no FNGs.
CIRCLE OF TRUST/BOM:
2020 has certainly been a difficult year and citizens in our country are a bit on edge right now.  You see it in the arguments between citizens on how serious a threat the Coronavirus truly is and whether we should be opening businesses at this time.  You see it in the protests going on related to the recent killings of black men by police.  Whether you support or are against opening up during the Coronavirus, whether you tend to look favorably upon the protests or are more prone to see the destruction caused by rioters, it is easy to judge that “other side”.  In some of our BOMs, however, we have been asking ourselves whether this is what God wants us to do.  Should we angrily judge someone whose ideas are different than ours or should we try to love them and make the attempt to understand their perspective?

We can learn to love even our worst enemies if we can learn to truly put ourselves in their shoes, openly hear their stories, and do so in a non-judging way.  And I think that is what we are needing more of at this time when politicians and even newspapers and news stations make quick judgments and fail to view the perspective of the other side.

When I spoke in my last BOM, I did not have time to talk about a story that I had actually included in the written Back Blast. The story is about White Fang.  White Fang is the name of a novel written by Jack London.  Some of you may have read it.  In the novel, White Fang is a vicious dog, one that will strike you and tear you apart.  He is a dog to avoid because his look and actions spell D-A-N-G-E-R and H-A-R-M.  Why is he like this?  Part of the reason is his genetics.  He is part wolf and wolves can certainly be savage.  The bigger reason, however, it that he has been taken advantage of by humans his entire life.  He has been beaten by others for use as a work and sled dog and has been unfairly used by men in betting games where White Fang fights with other dogs.  A guy named Weedon Scott meets White Fang for the first time after one of these fights where White Fang is almost killed.  He takes pity on the dog and takes him away from it’s current owner who has used him in the dog fights.  He feeds the dog and nurtures him back to life.  The dog doesn’t trust him but Weedon certainly can understand why, given what the dog has gone through.  Weedon slowly, slowly gets closer to the dog, trying to develop a bond with him.  At one point he goes too quickly and is viciously bitten.  But, Weedon doesn’t give up on the dog.  He takes the dogs perspective, realizing that he had tried to quickly to pet the dog when the dog feared him and didn’t trust him.  He continues to feed the dog, continues to use cooing language and weeks later touches the dog again.  White Fang growls a low growl.  He both doesn’t like the touch but also likes it.  This touch thing is different and for some reason it feels good.  Over time the man and dog form a wonderful bond. Those of you who love dogs know what that bond can be like.  Weedon Scott is long longer seen as a threat – he is seen as a Love God by White Fang.  This once vicious dog is so strongly bonded to Weedon that he will do anything for him.  And, at the end of the book he saves both Weedon Scott and his family from their own harm and possible deaths.

As HIMs, we can learn to patient and loving.  We can learn to take the perspective of others, even when we don’t agree with their opinions.  We can learn to love our enemy as Jesus would want us to do.  In so doing, we may form bonds we never thought we could have and even change the lives of those former enemies for the better.

MOLESKIN:

Praise for Choir Boy’s wife that, although she is having lymph node issues, her Ultra Sound looked good.  Prayers for the wife of Rainbow’s wive’s grandmother who is at her last days of life.  Prayers for Rainbow’s friend whose wife died.  Prayers for Lillydipper’s wife, Jan, who is undergoing chemotherapy treatment at this time for breast cancer.

ANNOUNCEMENTS:
Q101 is occurring this morning at Bomb Shelter

Grateful

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with seven, 10 Cherry Pickers, 10 Rockettes, 10 Windmills, 5 Baby Arm Circles Forward and Backward, 5 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to the South Ball Fields Parking Lot.  We will be running from one end of the parking lot to the other.  There will be four cones set up along the run.  At each cone, stop to do ten of the first exercise listed.  Keep going in order from each end of the parking lot.  Here are the exercises:

Running south to north:

  1. Squat Jumps
  2. Merkins
  3. Big Boy Sit-ups
  4. Hello Dollies (4 ct.)

Running north to south:

  1. Flutter Kicks (4 ct)
  2. Plank Jacks
  3. Carolina Dry Docks
  4. Shoulder Taps (each shoulder)

Once done with all exercises, jog around the parking lot.

Next, starting from Cone 1 we will do a five parking lane bear crawl to 5 lane lunge all the way to Cone 4.

Next, we will mosey to soccer field.  We will do suicides on field going to first, second, and third cone and back.  Each time coming back men will do 20 Baby Crunches.  We will do a different type of run on each suicide.  They will be as follows:

  • Bernie Sanders.
  • Grapevine Left
  • Grapevine Right
  • Skip
  • High knees

Mosey to perimeter trail at the end of the parking lot.  We will head east and north on the trail doing Nickel Dime Quarters.  Here are the exercises for each stop.

  • Bobby Hurleys
  • Diamond Merkins
  • Bicycle Kicks
  • Iron Mikes (each leg = 1)
  • Dive Bombers
  • Box Cutters
  • Imperial Walkers
  • Squats

We will turn west at the Serpentine Sidewalk and continue to the Island Parking Lot.  At the parking lot we will have the Relay Race Around the Island.  Men divide up into teams with each team stationing men at an island.  The race starts with the first man running to second man, second to third, etc. until last man meets first man again (no touching, keep social distance).  The first man starts again.  The race isn’t over until the last man gets back to where he started.

Mosey to base of Mini Cardiac.  Do 20 Buzz Saws.  Next we will Bernie Sanders up Mini Cardiac to Park Sign, then sprint the rest of the way to the AO.

MARY:
Boat Canoe and ATMS
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

From John 15: 12-15.
12 My command is this: Love each other as I have loved you. 
13 Greater love has no one than this: to lay down one’s life for one’s friends. 
During this coronavirus epidemic I had to lay out from F3 as did you.  When F3 started meeting again, it hurt me not to be able to join with you brothers.  I was concerned about working out with you because, as you know, my wife, Jan, was diagnosed with breast cancer at about the same time the coronavirus epidemic was beginning to spread in the United States.  We hear that we can carry the coronavirus without even knowing it. I didn’t want to catch the virus by getting close to others, then unknowingly spread it to my wife.
I realized during the months away from you guys how much strength I get from just meeting with you.  I did work out alone and with my son, Bennett (aka Puddle in F3).  So, I kept in ok shape.  What I missed was the strength of the fellowship, of the encouragement we get from one another as men, of the message shared at the end of each workout, of the commitment to lock shields through the struggle, of the way we push each other forward not only in workouts but as HIMs, of the way we pray for each other, reach out to each other, hold each other in our hearts.  Man, I missed you guys.
On Thursday, May 21, Jan and I had a serious talk with her oncologist.  Jan has an aggressive breast cancer.  The chemotherapy weakens her immune system.  She can’t fight off Covid-19 the way you and I might be able to.  She was understandably scared about having me go to F3 workouts.  She doesn’t want to die and the odds would be significantly higher of that happening to her than to most if she did get Covid-19.  But, God bless her, she also saw how much as was missing F3.  On the way to chemotherapy, she said that we should talk to the oncologist about the safety of my working out with you guys.  The oncologist told me that she felt pretty good about the low risks of outdoor workouts, particularly if a social distance is kept from others.  She gave me the green light to come to F3 and so did Jan.  Sweat release!!  I can’t tell you how that felt to me.  I couldn’t believe it. With the news about the coronavirus sticking around all year long, I was wondering if I would ever to get to see you again.  And now, if I keep a distance from you, forgive me, it isn’t that I don’t want to be near you.  Heck, I want to give each of you a big ol bear hug.
Anyway, what I am saying is thank you.  Thank you for praying for me and for Jan.  Thank you for the encouraging words you have sent me. Thank you for praying for Jan and me.  And, thank you for being a greater source of strength than I even realized.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.