F3 Knoxville

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.

Altered course

THE SCENE: 71 degrees and quite muggy.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Baby arm circles (4 ct) x 12 forward/back.

Cherry Pickers x 10.

SSH x 20 (4 ct)

Tempo Merkins x 10.

5 Burpees on your own.

THA-THANG:

  • Mosey to Church Street United Methodist Church
  • Pax perform various an exercises while Q sets up Kraken.
  • Kraken on the rocks. 8 stations in circle: 1. Squats with rock x25. 2. Merkins on your rock x 25. 3. Rock Curls x 50. 4. Mr Spectacular x 25 with rock. 5. Rock lunge x 50.  6. Rock burpees x 25. 7. Rock overhead press x 40.  8. Lizard merkin crawl to center circle and back. Complete station. Run with your rock around circle and start next exercise until all exercises completed.
  • Mosey back to AO.

MARY:

Flutter kick x 20 (4ct)

BBS x 10

COUNT-OFF & NAME-O-RAMA
7 strong.  No FNGs.

CIRCLE OF TRUST/BOM:

“Those who follow the crowd usually get lost in it.” Anonymous

Do not go where the path may lead, go instead where there is no path and leave a trail.” Ralph Waldo Emerson

The No Q Q There will be burpees

THE SCENE: Not so humid, almost cool
F3 WELCOME & DISCLAIMER: First, some discussion.  Nobody signed up to Q. Charmin takes the Q 
WARM-O-RAMA:

SSH (4ct) x 50; 5 burpees OYO; Cherry Pickers x 6; one lap around the AO parking lot; little of this here and that there.
THA-THANG:

  • Mosey to the bottom of the dragon
  • Route 66 up the dragon – burpees
  • back down to the bottom and 25s (merkins and LBCs x4) till the 6 arrives
  • Route 66 up the dragon again – jump squats
  • back down to the bottom and 25s of Carolina Dry Docks and Flutters (4ct)
  • Mosey to Circus Maximus
  • 5 burpees into a sprint to the other end.  Then 10 squats and slow mosey back.  Repeat
  • Mosey to Baby Cardiac.  Bernie up with 3 burpees at the top, back down with 10 Merkins at the bottom
  • Back to the AO

MARY:
One round of Howling Monkeys, one round of Merkin Ring of Fire, with everybody holding at 6 inches every other set of 5 Merkins, one round of Jump Squat Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Because I had not planned to Q, I didn’t really have anything inspiring lined up.  The word is:  We need more guys to step up and Q.  Who can commit to once a month?  We’ll provide plenty of help and will co-Q with you.  It’s not that hard.
MOLESKIN:
Carney says go see “The Game Changer” movie.
ANNOUNCEMENTS:

Trail of Tears

40 Strong and 1 FNG take the day start the day off right at the Asylum!

  • Side Straddle Hop X 25
  • Little baby arm circles Front x 15 and back x 15
  • Merkin x 20
  • Imperial Squat Walker x 20

Trial of Tears – 15 Min

  • Burpees x 5
  • Squat Jumps x 10
  • Thrusters x 15
  • Merkin x 20
  • Squats x 25
  • Burpees x 5

Mosey to Everest -15 Min

  • Run to the top
  • Rock Pile Curls to Press 2 – 16

Burpee Dan with Core Team

Core

  • 11’s
    • Body builders top of lot and flutters 4 cr bottom.
  • Mosey to bottom of the dragons tail for rt 66
    • Hand release merkins
    • LBC 4 ct
    • Star Jacks
    • Squats
    • Dry docks
    • CMU curls and tris w CMU
  • Mosey back to PLot and burpee Dan , go touch the fence , Bernie up, repeat …

Aborama – 5 min

  • Flutter Kicks x 25
  • Peter Parkers – Cadence

Empathy
1- Considering that someone has a life outside of the situation
2-Everyone is right. if you understood what the other person wants and why they want it you would likely want it too.

“”All things are lawful,” but not all things are helpful. “All things are lawful,” but not all things build up. Let no one seek his own good, but the good of his neighbor.”
‭‭1 Corinthians‬ ‭10:23-24‬ ‭ESV‬‬

A Little Variety

THE SCENE: Perfect weather – mid 50’s, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Tempo Squats IC x 10

Cherry Pickers IC x 10

Merkins IC x 10

THA-THANG:

Ring of Fire with a few exercises thrown in there that we seldom do. 10 stations set up in a circle; spread out evenly between the stations; do exercise listed at each station for 45 seconds and then rotate to the next station; 30 second rest in between. Threw in a couple moseys and some lunges to the middle of the circle for variety. Exercises at the stations were as follows:

  • Kraken Burpees
  • Sweat Angels
  • Around-the-clock Merkins
  • Box Cutters holding rock in the air
  • Bobby Hurleys
  • Punch-up Merkins
  • Iron Mikes
  • Flutter Kicks holding rock in the air
  • Diamond Merkins
  • Ski Abs

Run up Little Baby Hill twice. Do 2 burpees at the top each time.

MARY:

Side Crunches – 15 each side

ATM’s

COUNT-OFF & NAME-O-RAMA

32 strong – No FNG’s

CIRCLE OF TRUST/BOM:
I was reminded of 2 important truths in my life during the Mountain Man Memorial March this past weekend.

  1. When I am focused on my own individual circumstances, I lose the ability to serve others.
  2. I need brothers surrounding me, especially during the difficult, painful times.

I was reminded of those lessons during the physical activity of rucking, but they are applicable to all aspects of life. If we are so focused on our own circumstances, we can’t be there to lift up our brothers. We can’t be present for our wives and for our children. We can’t serve others the way that God is calling us to serve.

During those difficult seasons of life, our natural tendency as men is to isolate ourselves. But more than ever, that’s when we need our brothers. We all experience peaks and valleys, and when we’re in the valley, we need a strong-hearted brother to help us get back up on our feet. As HIM’s, we need to be the men reaching out to help our fellow brothers………….and we should be humble enough to realize that we will inevitably find ourselves in the valley at some point and be in need of our brothers to lift us back up.