Waffle House – Page 25

Stay In The Fight

January 8, 2020 Steam

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith
Name is Steam & I’ll be your Q this morning so thank you for having me

[ No FNGs ]

Couple things before we begin
- I’m not a professional
- You’re here on your own volition
- Modify as you need to this morning but push yourself and the men around around here – they made a choice to be here and so did you – make it count.
ALSO – As your Q this morning:
- I will have my ruck (no weight) with me the entire time this morning.
- Feel free to throw your keys in there
- There is CPR equipment and a med kit in there as well – in case of an emergency – it’s important everyone knows that.
- I’ll also have my phone – we’re trying to get men on Q in the habit of having their phone on them, or at least having 1 phone in the PAX for emergency purposes. Better to have it and not need it than need it and not have it.

ALL THAT BEING SAID – LET’S GET TO WORK

WARM-O-RAMA:

SSH (Side-Straddle Hops): 25 x 4 in-cadence
Baby Arm Circles: 11 x 4 in-cadence (Front & Back)
Imperial Walker: 11 x 4 in-cadence
Merkins: 11 x 4 in-cadence
Mountain Climber: 11 x 4 in-cadence

THA-THANG:

Toe the Line:

Karaoke down
- 2 burpees
Karaoke back
High knees down
- 4 burpees
High knees back
Rockette down
- 6 burpees
Rockette back
Sprint down
- 8 burpees
Sprint back

(10 count)

(American Indian Mosey to lighted path by Northshore)

3s Company

every 3rd light: 8 up/down merkins in cadence
R&R until we hit the street

(10 count)

(mosey to in front of Everest)

Battle Buddy Crushers

Battle Buddy It Up
As a BB team:
- in front of Everest: 11 BB situps each (WWII situps)
- Mosey to the top of that little hill
- Top of little hill: 11 half-burpees
- Mosey back to in front of everest and hold Al Gore

New Battle Buddy it up
As a BB team:
- In front of Everest: 11 BB high-five merkins
- Mosey to the top of little hill
- Top of little hill: 11 squat jumpers
- Mosey back to in front of Everest and hold the plank
- 20 SSHs all-together

(10 count)

(New Battle Buddy)

(American Indian Run back to AO)

TPQs (Thought-Provoking Questions) to On the Mosey Back to AO

- 1) Why do you come to F3?
- 2) What do you need to leave behind in 2019?

(Arrive back at AO)

At AO

Core-ter Pounder
- 25 flutter kicks
- 25 knee-sit ups
- 25 LBCs
- 25 Toe touches

Circle it Up –> Cash out with ATMs

COUNT-OFF & NAME-O-RAMA

17 PAX – No FNGs

CIRCLE OF TRUST/BOM:

I recently went and saw the new Star Wars movie, once on a date and once by myself – loved it both times, would highly recommend. There were a couple quotes that I pulled out of the movie that really got me:

“I know what I have to do but I don’t know if I have the strength to do it”
- I hope you and I find ourselves in this position this year. Maybe we already have. I hope this position can remind us of our necessity of a savior and remind us that he’s far bigger than “fill in the blank.”

“The First Order wins by making us think we’re alone.”
- Don’t be sad clowns. Isolation is a dangerous place for men. The First Order in the movie is representing the bad guys essentially. Creating perversions of the mind to trick the good guys into thinking they’re alone, hopelessness. There is a very real enemy and he thrives of making us think we’re alone. I hope I’m not the first to tell you that you’re not, but you’re not. I encourage you to fight against that theory this year. What we do here is only the launching point for out there. This is the huddle – the game is out there. You’re not alone and you have high impact men that will toe the line and lock shields with you here and out there.

“Good people will fight if we lead them.”
- F3 is in the year-round $free.99 business of iron sharpening. High impact men want to be lead and need to lead. Everytime you come out here, you give another HIM the fighting chance to get a little bit better with you. Your battle buddy, your coworker, your spouse, your kids, your fill in the blank – keep them in the fight. Keep yourself in the fight. Now that fight may look different for you than it did last year, but stay in the fight. Whether that’s the 45 minute fight here in the gloom or a different kind of fight when you leave here, be the kind of HIM that lead people to Keep the Faith & Fight the Good Fight. Be the kind of HIM that keeps yourself keeping the faith and fighting the good fight.

ANNOUNCEMENTS:

F3 New Year’s Party THIS Friday @ Tank’s House: “F3 Knoxville is having a New Years party…kind of. Bring the wife, girlfriend/significant other or even a FNG. It’s going to be a fun night of fellowship to celebrate the new year! What to bring: a few bucks for the game tournaments, a small dessert or appetizer and BYOB. Tea and coffee will be provided. Make the HC now and let your wife/sig other meet the other idiots that you workout with at 5:30am!” @ 7pm at

- 2223 Mystic Ridge Rd (Google Maps link)
- 2223 Mystic Ridge Rd Knoxville TN 37922 United States
- Check the F3 Knoxville GroupMe for more info.

Keep the Faith & Fight the Good Fight!

This Is 2020 (Without Hugh Downs and Barbara Walters)

January 4, 2020 Choir Boy

THE SCENE: Rainy, low to mid 50s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, baby arm circles forward x 20, baby arm circles backward x 20, 20-second plank, Pilates push-ups x 20 (10 each leg – merkins with left leg raised up x 10 followed by merkins with right leg raised up x 10), tempo squats x 20

THA-THANG:
Mosey to CMU pile via the Dragon’s Tail stopping at each light pole to do an exercise x 20 reps – alternating between merkins and squats

Pickup a CMU and mosey to the pavilon

CMU curls x 20 followed by 20-second recovery, rinse and repeat for 4 rounds (80 total reps)

Mosey to Crawdad’s Yoga Studio

Carolina dry docks x 20 followed by 20-second recovery, rinse and repeat for 4 rounds (80 total reps)

Mosey back to pavilon for table rows using the same reps and recovery as before

Mosey back to the yoga studio for flutter kicks, same schedule

Mosey back to the pavilon for CMU overhead presses, same schedule

Mosey back to the yoga studio for more Pilates push-ups, same schedule – Cheatsheet and Crawdad started singing the Hokey Pokey Song and dubbed the Pilates push-ups the “Hokey Pokeys”

Mosey back to the pavilon, pick up the CMUs and mosey to the CMU pile to return them

Mosey to Cardiac with just a few minutes to spare, so we only had time for one run up Cardiac and to the AO without stopping for any exercises

MARY:
We ran out of time for Mary, but we did get some ab work in during the workout

COUNT-OFF & NAME-O-RAMA
13 HIMs getting better in the rain on the first Saturday workout at the Asylum in 2020

Veggie was here, but he is not in the group, so I couldn’t tag him.

CIRCLE OF TRUST/BOM:
It is a new year and a new decade and no one knows what it holds. It could be the year that someone is added to your life, or it could be the year that someone is taken away. It could be the year of the promotion, or it could be the year of the demotion. It could be the year of kindergarten, or it could be the year of graduation. It could be the year of the big win, or it could be the year of the big loss. Regardless, you don’t need a resolution, you need a constitution, a foundation. On a big scale, it should be God, your family, your friends, etc. But, it can be anything that grounds you. It can even be as simple as the F3 workouts. The asphalt, concrete, and grass do not change, and they are always there waiting for you whether you have a good day/week or a bad day/week. They are checkpoints after good times or bad and before whatever lies ahead. If nothing else, start there and build. Have a good new year but not just for what good fortunes may come your way during the year but based on what you keep your eye on and focus on while the year goes by

MOLESKIN:
Prayers for Pinto, Flashback 2, Lady Tank, Cheatsheet’s family, Lady Junk, and Veggie going back for another semester of college
ANNOUNCEMENTS:
Party at Tank’s house on 1/10

Still need money for pull up bars for the Dog Pound

Struck Down But Not Destroyed

December 28, 2019 Lillydipper

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers (four count), 10 Cherry Pickers, 10 Rockettes, 10 Baby Arm Circles Forward and 10 Backward
THA-THANG:
Get Bricks out of Truck. Mosey Across Street to Trail that meanders to gate at Lyons Bend. We will run with bricks for five lights then do 5 Mini-Man-Makers, 10 Jump Squats, 20 Squats and 25 Wings Up (still holding bricks). Those getting finished first run in place with bricks. We will then run for five more lights doing same exercises when stopping but with 25 Wings Out (instead of Wings up). We will then run five more lights doing same exercises but with 25 Wings Down. Next, five more but with 25 Overhead Presses. Finally we will run for five more lights and do same exercises but with 25 Rows. We will then mosey on roadway back toward AO. However, we will stop in lowest parking lot on way back to bear crawls to inlets with bricks. Finally, mosey back to AO and drop off bricks.

Mosey through entrance way of northern ball fields and go to northernmost ball field. We will number off into two teams. One team starts at home plate and the other team starts at second base. We will do relay race with each man running around bases before next man starts.

Mosey to striped field in outfield. We will do suicides running to each line and back to start but doing 15 Baby
Crunches each time we come back. Those who finish suicides first will alternate between 10 Big Boys and 10 Merkins until everyone is back.

Mosey to pavilion. We will alternate between 25 Picnic Table Pull-ups and 25 Bench Dips. Next we will do 20 of each, then 15 of each, then 10 of each, and, finally, 5 of each.

Mosey past pitching cages at Northern Ball Fields to Cardiac Hill. We will run up the hill stopping to the following exercises at the following locations:

Curve 1: 25 American Hammers (four count)
Curve 2: 25 Hello Dollies (four count)
Curve 3: 25 Decline Merkins
Benches: 25 Bench Dips

Mosey to CMU Pile. We will break into teams of two each for Doras. While one man Bernie’s to curb and sprints back, the other works on the exercises, then each man switches. Teams will do the following exercises:

100 Overhead Presses
100 Curls
100 Bell Ringers
100 Rows

Mosey back to AO.

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

2 Corinthians 4:8-11

“We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body. For we who are alive are always being given over to death for Jesus’ sake, so that his life may be revealed in our mortal body.”

As the year of 2019 comes to a close, I have been thinking about our brother, Pinto. This has not been an easy year for him. As you know, he had a major heart attack at the start of the year. His mother died later in the year. He began to cope with exhaustion and significant weight loss and weakening of the bones that led to a break in his back and tear in his rib cage. He found out that multiple myeloma, a disease that causes cancer cells to accumulate in the bone marrow, was causing his bone weakness, weight loss and exhaustion. Pinto is now undergoing chemotherapy and may have to receive stem cell therapy. All of this has certainly given him pause to think about life in ways that we usually do not slow down to do. As he told me at UT Hospital after he was diagnosed, “Lily, don’t take the chance to exercise with your F3 brothers for granted. It is a blessing to be able to do so.”

Pinto was willing to admit anxiety in facing his treatment for multiple myeloma. He is not only facing difficult treatment that can lead to sickness and exhaustion – he is facing his own mortality. That can be a horrifying task. But, as I think of our brother, I also think about the armor he has for his fight.

Pinto has the knowledge that he has loved his family strongly. He is a wonderful father. I remember the time he wanted to make sure who the hell my wife, Jan, and I were when we invited his daughter, Molly, to a Children’s Hospital Event where families stayed at a local hotel. Fortunately, his wife already knew Jan well (and had met me a number of times) and after finding out we were alright people, he allowed Molly to go with us. But Pinto was going to make doggone sure his little girl was going to be safe. I think of Pinto’s relationship with Hooker, the strong bond between father and son, how much pride he takes in Hooker and who Hooker has become (as well as in Molly and who she has become) And, I think of the powerful love Pinto has for his wife, Tessa. That love was particularly poignant that day I saw them both in the hospital. Both of them were exhausted, Lee from recent back surgery and Tessa from the sleepless nights by his side in the hospital. The power of their love was tangible.

Pinto also has the armor of his relationship with God. He believes in God and knows that God will be with him no matter where the journey with multiple myeloma takes him. Gents, how many of us have truly faced death square in the face? When we do, will we have what Pinto has? I know that Lee Gentry wants to beat this cancer, to live on to enjoy life with his granddaughter (Hooker’s future child) that is due in May. I think he will. Yet, even if that were not the case, Pinto knows where he will go when he breathes his last breath here on earth. That has to be comforting. He knows that life goes beyond these fragile moments here. He has a Father in Heaven who will never abandon him and will take him Home when his days here are gone.

Finally, when I consider my friend, Lee Gentry, I know that whenever his final day comes (which will probably be after mine since I am older than he is), Christ’s life will be revealed in Lee’s mortal body. Because Pinto, Lee Gentry, though hard pressed by cancer and persecuted from every side is living the kind of life that God wants him to live. He will be the first to tell you that he has had and will continue to have his human moments of doubt and anger. But, he strives for more and seeks God in doing so. And, in so doing, he reveals the love of Christ.

So, as 2019 comes to a close, I not only pray for Pinto’s health but I give thanks for his presence in our lives.

MOLESKIN:
Prayers for our brother, Pinto, and his family. Prayers for Ed, cousin of Curveball, who died yesterday. Prayers for Ed’s family.
ANNOUNCEMENTS:
Polar Bear Plunge on New Year’s Day and 2nd F party (wives or partners only, no children) at Tank’s home on Friday, January 3.

The Never Ending VQ

December 20, 2019 Baby Boomer

THE SCENE: Clear and Sub-zero (for those who understand Celsius)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Knocked off the chill with 20 SSH on 4ct (IC); 30 Grady Corns (IC); 5 Burpees (OYO); 10 Hello Dolly’s on 4ct (IC)

THA-THANG:

Mosey down to the Pavilion for some 11’s (Table Rows with a jog over to the cloud for Box Jumps/Step Ups); LBC’s while we waited for 6 to roll up. Great mumble chatter turned to cold huffing and puffing quickly.

Mosey back up the hill to the CMU station to distribute the goods. Spread out on baseline near ball field with battle buddies to embark on a Brick Relay (in the absence of @Bunny… “it was a race!”). HIM1 carried 2 CMU’s as fast as possible across lot to other baseline while HIM2 planked with anticipation. HIM1 sprinted back to relieve HIM2. HIM2 sprinted to other side to retrieve both CMU’s and return them to original baseline. Rinse and repeat 3 more times (round 2 SSH for waiting HIM; round 3 squats; round 4 plank). LBC’s while we waited for 6 to roll up.

After brief recovery… Brick Brigade along baseline starting in CMU station corner. 5 CMU’s were passed down the line with an overhead press during each handoff to the next HIM. Indian run to the front of the line where each HIM added 10 Merkins before joining the rest of the waiting PAX in squats. Made it all the way across the lot to claim Victory for a brief recovery. Repeated back across the lot for a second round. Changed out squats for SSH’s for waiting PAX.

After stowing the CMU’s in their natural habitat… mosey over to far corner for some flutter kicks on 4ct (IC); Detecting @Coolio spying his watch, steered PAX on mosey past AO (leading him to think COT must be close) and headed up Baby Cardiac Hill for a Burpee at the top; mosey back to AO for fake wrap up with some Mary time. Pushed through 30 American Hammers (IC) led by @Coolio followed by 15 Hello Dolly’s on 4ct (IC).

Convinced it was over… PAX mosey to far corner for Monkey Humpers (IC) led by @Code Brown. Mosey to CMU corner for some Pickle Pounders (IC) led by @Gibbler. Mosey to far corner to “cheerfully” complete some SSH on 4ct (IC) led by @Pom Pom. Mosey back to AO for some Cherry Pickers to finish up.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 2:11 “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”

In the middle of their mundane, the shepherds had a divine interruption of good news. The announcement of Jesus birth was not only a miraculous moment but the culmination of something planned for hundreds of years (see Isaiah 53). Jesus came not just to be a carpenter or an inspirational leader, but He came to die in our place. He came to be our Savior. Philippians 2 speaks of His step out of divinity into humanity with humility.

Finished with a reminder of a very familiar verse and it’s lesser known neighbor… John 3:16 “For God so loved the world, that He gave his only Son, that whoever believes in Him may have eternal life.” But keep on reading… John 3:17 “For God did not send his Son into the world to condemn the world, but in order that the world might be saved through Him.”

MOLESKIN:
This was my VQ!

ANNOUNCEMENTS:
Important reminder to always keep a cell phone with the PAX during workouts in case of medical emergency. (followed by wise-cracks from @Coolio toward HIMs deserving of RESPECT)

Round and Around

December 20, 2019 Rainbow

THE SCENE: In between rain showers. Around 60 degrees and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with 20 SSH on 4ct, Thai fighters x8 F and R, Cherry Pickers x8, Stretch R over L and L over R, Tempo Merkins
THA-THANG:
Pick out CMU and mosey to Circus Maximus.

Round 1: 25 Rep of:

Curl
OH Press
Block Merkin
Block to Chin

2 Laps

Round 2: 25 Rep of:

Squat
Walk Lunge
Calf Raise
Al Gore with block

2 Laps

Round 3: 25 Rep of:

4ct Flutter
American HAMMER
LBC
4ct Mt Climber

2 Laps

Rain came so we moseyed to pavilion:

Finish with a few more rounds with no mosey and 50 4ct OH claps and 50 4ct Seal claps

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Just a charge to reach out to those around us who might be unbelievers. We are Christ’s example and sometimes the only example of what a Christian should look like to some people. Be aware of that.
MOLESKIN:
I
ANNOUNCEMENTS:
I