F3 Knoxville

The Giving Tree

THE SCENE: Mid 80s, cloudy, humid as all get out.
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 Pele 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!  Some additional COVID-19 considerations: keep your distance between you and other members of the PAX and any other folks that we pass during moseys, etc. to 6-10 feet.  We will be splitting up into groups smaller than 10 if necessary.  We need to set good examples and be good neighbors out here at this public park, especially with so many folks out and about.

WARM-O-RAMA:

-Motivators, 7-CT decreasing

– 10 Windmills, 4-ct IC

– 25 Grady Corns , 4-ct IC

– 10 Imperial Squat Walkers 4-ct IC

THA-THANG:

MOSEY to Coliseum circle in front of admin building:

Modified KRAKEN with 4 cones (“X”s on sidewalk).  Do 5 reps of each exercise, then run around circle PLUS ONE cone, do 10 reps, etc. increasing the reps by 5 at each cone until you finish with 20 of each at the last cone.

  • EXERCISES: PLANK JACKS / SHOULDER TAPS (2-CT)/ Carolina Dry Docks

MOSEY to the dingy little parking lot to the south.  Get a BATTLE BUDDY for THREE BY FIVES.  One partner will be in the “bullpen” slowly running back and forth, while the other partner runs to the Stop sign and does two exercises, then runs back.  Start with 5 reps of both exercises and increase by 5, for three trips doing 5x/10x/15x of the exercises.  The three sets of exercises are:

  1. Peter Parkers (2-ct) / Half-Burpees
  2. Star Jumps / Iron Mikes
  3. Gas Pumps / American Hammers

Mosey to the edge of the lawn in front of the admin building.  25 AMERICAN HAMMERS (4-ct, IC)

BERNIE to the steps of admin building

40 CALF RAISES on steps, OYO

AYG back to the AO.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 strong.
CIRCLE OF TRUST/BOM:

The Giving Tree by Shel Silverstein was one of my favorite books when I was a child.  It was about a boy and a tree, and their special relationship.  Early on, the boy swings from the branches and eats apples provided by the tree and loves the tree so much that he carves “Me + Tree” into the bark.  As he gets older, he still comes to the tree, but less often, and not so much for friendship, but because he wants things.  Apples to sell.  Wood (which he chops down) for a house and boat.  The tree is happy to give everything for the “Boy”, but is also sad because they spend less time together, and the Boy leaves as soon as he has what he wants.  When he is an old man, he comes back to the tree one last time.  But the tree has nothing left to give, as it is only a stump.  The old man says that’s all he wants, just a place to sit down.  The tree has is able to give him this last gift.  And for that, it is happy.

Some see this story as an allegory for selfless Christian love.  Pope Francis recently said the following about how natural entities do not benefit from their own qualities themselves, but rather provide for others (from Jan Neece, Lilydipper’s wife’s FB page):

 Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves.

Living for others is a rule of nature. We are all born to help each other.

No matter how difficult it is…Life is good when you are happy; but much better when others are happy because of you.”

From Tank’s FB page… (Matt 22:34-40)

34 But when the Pharisees heard that He had silenced the Sadducees, they gathered together. 35 Then one of them, a lawyer, asked Him a question, testing Him, and saying, 36 “Teacher, which is the great commandment in the law?”

37 Jesus said to him, “‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ 38 This is the first and great commandment. 39 And the second is like it: ‘You shall love your neighbor as yourself.’ 40 On these two commandments hang all the Law and the Prophets.

Challenge for today: go show some love to a random person today by being kind and doing something for them.

MOLESKIN:
Prayers for Mrs. Lilydipper as she completes her chemo.  Happy 18th Birthday to Curveball’s daughter.  Prayers for Steam and his dad as they lead the effort for some community improvement efforts in Johnson City.

ANNOUNCEMENTS:

Q101 in the Scorching Fake Gloom

THE SCENE: Hot enough to melt your face off… think of that scene in Raiders of the Lost Ark when the bad guy sees the ark’s contents. 97 degrees at LEAST with probably a 110 degree heat index. It sucked.

F3 WELCOME & DISCLAIMER

Introduced myself as Q and Lilydipper as Co-Q for a Q101 beatdown that will include some commentary during the workout to reinforce the F3 standards of what we do and why we do it.

Done, with explanations as to what the components are and why we do it, including:

– Call out TIME WARNING (2 mins, 1 min) and START ON TIME.

– Carry a WATCH and PHONE!

–  WELCOME to F3! FITNESS, FELLOWSHIP, AND FAITH!!

INTRODUCE yourself! You will be leading these men for the next 45 minutes to an hour, establish yourself as their Q!

– IDENTIFY ANY FNGs

  1. Make sure they understand the disclaimer (get a nod of understanding)
  2. Make sure you demonstrate exercises that may be unfamiliar to them.
  3. Make them feel welcome! Pay special attention to their status during the workout.

–  Include LEGAL DISCLAIMERS:

  1. I am not a professional
  2. You are here on your own volition, and participating at your own risk
  3. F3 is a free program open to all men
  4. Know your limits, and modify if you need to, but do the best you can! ALWAYS GIVE 100%… UNLESS YOU’RE DONATING BLOOD!  Ha Ha Ha.
  5. Additional COVID-related disclaimers. 1. Limit of 50 PAX, 2. No sharing of equipment; gloves recommended, 3. If you’ve been sick, or around someone who’s sick, please stay home. 4. Maintain social distancing.


WARM-O-RAMA:

Performed exercises that would demonstrate various counts and focused on 1.) getting the heart rate up, 2.) stretching the legs, and 3.) stretching the arms.

– TAKE CHARGE!

  1. Make eye contact
  2. Use your “outside voice”
  3. Use GOOD FORM
  4. Bring great ENERGY and ENCOURAGE!

– The Warm up usually consists of 4 to 5 exercises designed to get the heart rate going and provide some stretching of the arms and legs. Call out:

  1. The NAME of the exercise
  2. Whether it’s single count or in cadence
  3. “Ready position”… “Exercise!”
  4. Change cadence on the final rep.

-20 Side Straddle Hops (4-ct), in cadence

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

– 10 Steve Earls (4-ct), in cadence

– 10 calf raises, SINGLE COUNT

– Little of this and that

THA-THANG:

THA THANG is the main part of the workout, and usually consist of 3 to 5 “stations”, where you mosey to and then do an exercise (“String of Pearls”). Keeps the PAX together and provides some variation.

– PLAN OUT the workout ahead of time!

– Keep an eye on your TIME

– EXPLAIN CLEARLY and ENCOURAGE

– If you can’t Q it, don’t do it!  Not a “clipboard” program where the Q sits out

– Be FLEXIBLE!

– Make sure everyone is always ACTIVE! Give the rabbits something to do if they finish first.

– Situational awareness! Pay attention to the PAX. Sweep back to get the 6. NO man left behind!!

MOSEY to the parking lot below the Coliseum.

DORAS: These are a common type of exercise used in F3 where you pick a battle buddy and work towards a cumulative goal, like reps of an exercise.  RABBITS, Help out with the reps of others!

One partner runs a loop up the stairs and around while the other starts the exercises.  Each pair shall complete the total number:

  • 100 Carolina Dry Docks
  • 100 Big Boy Situps
  • 100 Lunges (2-count; only count the left leg)

** Turned the beatdown over to the great and powerful Lilydipper!!**

Mosey to the shaded parking lot across the street from the Northern Ball Fields Entryway parking lot.

We will do four corners with the following exercises:

Corner 1:  20 Star Jumps.  Then Bear Crawl to Corner 2.

Corner 2:  20 Big Boy Sit-Ups.  Then Bernie Sanders to Corner 3.

Corner 3:  20 Merkins.  Then Lunge to Corner 4.

Corner 4:  20 Flutter Kicks (4 ct).  Then Sprint to Corner 1.

Rinse and Repeat.

Next we will take a short mosey to beginning of the Dragon Tail.  We will do Route 66 up the Dragon Tail with the following exercises. (Note:  Those finishing the last light of the Dragon Tail will sweep men back to start the Dragon Tail again with the next exercise.)

  • Squat Jumps
  • Dive Bombers
  • Iron Mikes (both legs = 1)

(We only finished the first one due to time). Mosey to Shady Tree area by stoplight at northeastern corner of Admin Bldg.  20 American Hammers.

Mosey to AO.
MARY:
20 Hello Dollies

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:

One thing that many of us worry about in regarding to Q’ing a workout is giving the message, the BOM, at the end of the workout. We might think “I can’t speak the way that some people can.”  “I don’t have anything wise or good to say.”  “I’m not religious enough.”  “I will screw it up.”

You don’t have to deliver a long speech for the BOM.  Also, you need not know the bible well or deliver a message that must pass religious muster.  Just speak about something you have learned, something important to you, something that might help others.  Not everyone will respond the same way but I can almost guarantee that some of your brothers will get something out of your message.  I personally love hearing what different brothers have to say, the little pearls of life wisdom they can share with me.  And, as for your ability to speak well, thing about Moses, the great leader of the Israelites that led them from Egypt to Isreal:

From Exodus 4: 10-12

10 But Moses said to the Lord, “Oh, my Lord, I am not eloquent, either in the past or since you have spoken to your servant, but I am slow of speech and of tongue.” 11 Then the Lord said to him, “Who has made man’s mouth? Who makes him mute, or deaf, or seeing, or blind? Is it not I, the Lord? 12 Now therefore go, and I will be with your mouth and teach you what you shall speak.”

As to worrying about screwing up, your brothers are on your side no matter what.  And, screwing up is what we do.  Think of Abraham Lincoln.  The following list is from an article by Ron Kurtus:

A common list of the failures of Abraham Lincoln (along with a few successes) is:

  • 1831 – Lost his job
  • 1832 – Defeated in run for Illinois State Legislature
  • 1833 – Failed in business
  • 1834 – Elected to Illinois State Legislature (success)
  • 1835 – Sweetheart died
  • 1836 – Had nervous breakdown
  • 1838 – Defeated in run for Illinois House Speaker
  • 1843 – Defeated in run for nomination for U.S. Congress
  • 1846 – Elected to Congress (success)
  • 1848 – Lost re-nomination
  • 1849 – Rejected for land officer position
  • 1854 – Defeated in run for U.S. Senate
  • 1856 – Defeated in run for nomination for Vice President
  • 1858 – Again defeated in run for U.S. Senate
  • 1860 – Elected President (success)

The fact is that we are supposed to screw up as leaders.  That is how we learn and how we grow.

MOLESKIN:

ANNOUNCEMENTS:
GrowSchool to immediately follow the workout.  CSAUP this week-end at the Dog Pound, 6:30 am Saturday. Asylum PM is trying to break the attendance record on Tuesday to send Title IX out in style!

AMRAP-O-RAMA

THE SCENE: Warm, but beautiful, low 80s, partly sunny, less humidity than normal
F3 WELCOME & DISCLAIMER Check!
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Windmills (4-ct), in cadence

– 10 Reverse tempo squats (all the way down, then stopping at intervals on the way up)

– 40 Moroccan Nightclubs

– 10 Plank Jacks (4-ct), in Cadence

THA-THANG:

Mosey to Stop Sign to northeast of admin building.  Do 30 seconds of the following 4 exercises, AMRAP.  (and yes, a car drove by RIGHT when we were doing the pickle pounders!)

  1. Plank Jacks
  2. Pickle Pounders
  3. Mountain Climbers
  4. Shoulder Taps

Mosey to CMU pile.  Get a CMU.  Do 30 seconds of the following exercises. AMRAP.  Rinse and Repeat.

  1. Overhead Press
  2. Curls
  3. Rows
  4. Squats

Mosey to Bathrooms.  Do 30 seconds of the following 4 exercises, AMRAP

  1. Froggie Jumps
  2. Lunges
  3. Bobby Hurleys
  4. Smurf Jacks

Mosey to Open Field.

RING OF FIRE!

  • 8 cones are placed in a big circle in the shade of a tree down by the outdoor chapel. Divide up among the cones. Bear Crawl or Lunge between stations. Do 60 seconds of the listed exercise at each cone, then rotate counterclockwise
    • LBCs
    • Squat Jumps
    • Run to the tree about 70 yards away and back.
    • Flutter kicks
    • Carolina Dry Docks
    • Half Burpees (stay in plank, no jump).
    • Hello Dollies
    • Iron Mikes

 

  • Mosey to the new cul-de-sac by the Coliseum. Do 30 seconds of the following 4 exercises.  (we ran out of time before the E2Ks).
  1. Big Boy Situps
  2. American Hammers
  3. E2K Left Side
  4. E2K Right Side

Jail break to the AO.

MARY:
No Time.
COUNT-OFF & NAME-O-RAMA
12 HIMs present and accounted for, including two FNGs, C-6 and Octomom. Virginia Slims needs a tag. Plus two doggies.  They were nice and didn’t bite anyone.

CIRCLE OF TRUST/BOM:

The following is an excerpt from Dr. Martin Luther King’s letter from the Birmingham jail on June 12, 1963. His closing remarks are worth remembering today, almost exactly 57 years later.

“Let us all hope that the dark clouds of racial prejudice will soon pass away and the deep fog of misunderstanding will be lifted from our fear drenched communities, and in some not too distant tomorrow the radiant stars of love and brotherhood will shine over our great nation with all their scintillating beauty.”

As HIMs, I feel we need to be an active part of making the “deep fog of misunderstanding” disperse from the general conversations about the virus, race, and other challenging issues that our society is currently facing.  How can we do that?  I’ve been trying to work on these suggestions.

  1. Hit the mental pause button. The easiest way to fall into a web of misunderstanding is to let emotions get the best of you.  Try to relax, calm down, and really listen.
  2. Use your head. Put yourself into the other’s person’s shoes.  If you’re not sure how to do that, ask them questions that get to the root of why they feel the way they do.
  3. Use your heart. Try to tap into the emotions underlying their point of view.  And be patient when discussing volatile topics.  Really trying to understand where someone is coming from is a unique form of love and caring.  It means that you value them as individuals and aren’t just dismissing their viewpoints, but are rather seeking a depth of understanding that is really connecting with them.

This has to be a two way street.  Try to encourage the other person to meet you in the middle. Otherwise, you’ll just become frustrated that the efforts you are going through aren’t being reciprocated.

MOLESKIN:
Prayers for Lillydipper’s wife as she continues to go through chemo treatments, and praise that they’ve found a surgeon that they both like.  Prayers for Title IX as he prepares for a bit life-changing trip to Oregon to continue schooling in the coming months.  Happy birthday Hooker!
ANNOUNCEMENTS:
Morristown clown car leaving Sat. morning at 5:30 am from the REI off of Papermill.

The Return of the Big Dipper!

THE SCENE: Awesome evening.  Partly sunny, low 70s, not much breeze
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 Pele 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!  Some additional COVID-19 considerations: keep your distance between you and other members of the PAX and any other folks that we pass during moseys, etc. to 6-10 feet.  We will be splitting up into groups smaller than 10 if necessary.  We need to set good examples and be good neighbors out here at this public park, especially with so many folks out and about.

WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), IC, 10 Cherry Pickers (4-ct), IC, 10 Steve Earles (4-ct), IC, 10 Grady Corns (4-ct), IC.  We also scattered in 30 “Marine Burpees” (burpee minus the Merkin at the bottom) in honor of Mandolin’s 35th b-day.  The Q was getting tired during the dang warmup, so we stopped there but added 5 more during the workout to make 35.

THA-THANG:

We split into two groups to be in compliance with local health guidelines.  Mr. Jinxy was Q2.

  • Mosey to the Grinch’s Hill. Do 3 sets of 7s, going up the hill a different way for each (always run down the hill):
    • First 7s. BERNIE SANDERS up the hill
      • Mountain Climbers (4-ct)
      • Burpees
    • Second 7s. EL CAPITAN up the hill
      • Star Jumps
      • Smurf Jacks
    • Third 7s. BEAR CRAWL up the hill
      • BBS
      • American Hammer (4-ct)
  • Mosey to Perimeter Trail near Area 51. Nickel-dime-quarters (run 1 light, do 5 of the exercise, run 2 lights do 10, run 5 lights do 25), with Carolina Dry Docks as the exercise.
  • Mosey a little ways up the base of EVEREST to get off the trail and out of people’s way. Do 10 of each exercise, run up 1/3 of hill and back down, then 20 of each exercise, run up 2/3 of hill, then 30 of each exercise, then run to base of summit.
    • Exercises: Big Boy Situps, LBCs, Flutter Kicks (4-ct; switched to 2-ct for the last set)
  • At BASE OF SUMMIT do 10 of each exercise, and then TAKE THE HILL!
    • 10 x Burpees, Bobby Hurleys, and SSH

MARY:
Q1 did X’s and O’s and Homer/Marge until Q2 finally decided to show up at the shovel flag.

COUNT-OFF & NAME-O-RAMA
18 HIMs, including Clooney (couldn’t tag) and FNG Duck Hunt, who is Mandolin’s 2.0.

CIRCLE OF TRUST/BOM:

Jesus said that following his death, “You will know the Holy Spirit. It will be in you, and I will be in you, and you will never be alone.”  The Bible also says that God’s love has been poured into our hearts through the Holy Spirit that has been given to us. Ever since I was a little kid, I’ve wondered what the Holy Spirit looks like, and I’m still not 100% sure.  I thought it might look like a benevolent ghost, or a sparkling cloud with rainbows and unicorns or something that would fill you with wonder if you were to look upon it.

But these days, when it may appear that God is keeping His distance from us, I think the Holy Spirit looks a whole lot like the doctors that hold the hands of patients dying from the COVID-19 virus, who can’t have family members be with them during their final hours.  I think it looks like volunteers and loved ones who drive by and wave and hold pictures up at the windows to cheer up the residents of nursing homes.  Or parents who tirelessly help their children learn at home. Or people who contribute money or time to food pantries.  Or communities who gather outside and bang on pots at a certain time to congratulate the graduating high school class, like they did in my home town.  Or the local baker who baked a thousand cookies for the first responders at Beth Israel hospital in NYC.  At first glance, God and the Holy Spirit may seem to be distant from us these days.  But in truth, I think they are closer than ever.

“God will be with us, if we follow his commandment to love each other as Jesus loved us.” (John 13:34).

MOLESKIN:
It was just awesome to have our fearless leader Lilydipper join us again.  We prayed for him and his wife, who is undergoing treatment for cancer.  Prayers also for 3 classmates of Abscess who passed away last week.  Prayers of thanks for Pusher’s anniversary, and Thunderstruck’s mother, who is ill but felt well enough to do a short hike to a waterfall on Mother’s Day. And Happy 35th, Manilow!

ANNOUNCEMENTS:
Some PAX are going to Morristown to assist with their launch on Saturday.  They will be leaving around 5:30 am. Contact Abscess or Steam for more details.

This One’s for Jinxy

THE SCENE: Sunny, slight breeze, mid 60s… not bad.  Not bad at all.
F3 WELCOME & DISCLAIMER

My BACKBLAST disclaimer is that I’m writing this for Mr. Jinxy, who was crying about doing one.  “I don’t know how to do it… the line spacing is all messed up… do I need to do it?  Wah wah wah…” So I’m just doing it for him this time.  THIS time.

I think he got through the welcome and disclaimer without too many screw ups.  I was Q2 for the beatdown, due to having more than 10 people show up (#covidsucks), and was frantically scanning the workout he printed out and handed me, oh, five whole minutes before starting.  Gave me PLENTY of time to try to figure out what the <radio edit> he had in mind.


WARM-O-RAMA:

We did some warm up stuff.  I recall SSH, Cherry Pickers, Tempo Squats, BACs… again, I was trying to kind of stretch and decipher his workout at the same time.
THA-THANG:
Mosey down Roadshow Run.  Nickle/Dime/Quarters along the perimeter trail (run 1 light, do 5 reps of exercise, then 2 lights do 10 reps, then 5 lights, do 25 reps).  Exercises: American Hammers, Burpees, Merkins, CDDs, Bobby Hurley’s, BBSs.

Mosey to Field of Dreams.  Bernie up the hill at the side of the field 3 times, doing 20x jump squats, deep squats, star jumps.

Four corners around Field of Dreams.  Run one long side, Bernie the other.  Bear Crawl on the short sides.  At the corners to 10x BBS, Flutter Kicks, Hello Dolly’s, Elbow to Hand Planks.

Mosey to the bench on the hill near the Admin Building.  This was a long uphill mosey, and the suck factor was pretty high.  Brick almost lost it, but he held on like a champ. Abscess: “I would NEVER do this all by myself.” I heartily agree.

MARY:
Capain Thors, Leg Lifts, maybe one other thing?  I was kind of making stuff up at this point.  Jinxy’s group was late (sooo typical), so it was just us doing the Mary.
COUNT-OFF & NAME-O-RAMA
15 Strong, including two FNGs (one of whom was Pluto’s 2.0), who we named Utah and Crank Bait.
CIRCLE OF TRUST/BOM:
Jinxy had a bad day and told us all about it. We were super sympathetic.  He said something really awesome about getting joy out of setbacks.  I’m getting a #&%^-ton of joy out of the setback of having to write his backblast.  That’s for DANG sure.
MOLESKIN:
Impressed with the strength of Brick’s stomach, but was a bit disappointed about not witnessing merlot spillage.  Nice to see a good crowd out in the Fake Gloom.
ANNOUNCEMENTS:
None