F3 Knoxville

ShamPain Toast at the Asylum

THE SCENE: Mid to upper 50s, sunny, beautiful
F3 WELCOME & DISCLAIMER Check. 
WARM-O-RAMA:

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

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

– 20 Imperial Walkers (4-ct), in Cadence

– Bolt 45s

THA-THANG:

MOSEY to open, low-lying field near north entrance.

SHAMROCK of PAIN!! FOUR (THREE) CORNERS : There will be three sets of cones set up in diamond formations, somewhat reminiscent of a shamrock…  Hmm.  Imagine that.

We will split up and move through the Shamrock of Pain and do the exercises on each cone. Rinse and repeat each leaf.  We did 1/2 the number of reps about 3/4 of the way through to save time.

First “leaf” (Bear Crawl between posts)

    • 10 Burpees
    • 20 Merkins,
    • 20 Carolina Dry Docks

Second “leaf” (Hop between posts)

  • 20 Big Boy Situps
  • 20 American Hammers (4-ct)
  • 20 Hello dollies (4-ct)

Third “leaf” (Lunge between posts)

    • 20 Smurf Jacks
    • 20 Iron Mikes (each pair of legs = 1)
    • 20 Tempo Squats

MOSEY along path adjacent to Northshore to EVEREST

  • EVEREST PYRAMID :
    1. Run 3/4 way up Everest to big tree, at the bottom do the following:
      • 10 Tempo Squats
      • 10 Tempo Squats, 10 Mountain Climbers (each pair of legs = 1)
      • 10 Tempo Squats, 10 Mountain Climbers, 10 Diamond Merkins
      • 10 Mountain Climbers, 10 Diamond Merkins.
      • 10 Diamond Merkins

Go over Everest and Mosey to AO

MARY:

  • Flutter kicks
  • Boat/canoe
  • Ring of Fire Merkins (had to stop after 4 reps because we were out of time)

COUNT-OFF & NAME-O-RAMA
11 Men, including one FNG, Shane (forgot his last name, sorry!) who we named Shakespeare.

CIRCLE OF TRUST/BOM:

Leadership Shamrock .  I read an article in the Harvard Business Review recently about Leadership.  Creating Trust is a critical component of being a leader. The level of trust is the #1 factor for how people rate the effectiveness of a leader.  How can you follow or take direction from someone you can’t trust?  A huge study was performed that looked at data from 360 assessments of 87,000 leaders. The objective was to identify “clusters” of traits that are most often the foundation of trust.  The researchers performed correlations and factor analysis statistical tests on the data to “group” the characteristics that most strongly influence the level of trust in a leader.  There were three primary factors (kind of a “Leadership Shamrock” that can be used to reinforce trust principles similar to how St. Patrick used the shamrock to describe the Holy Trinity) that were commonly grouped as most important for engendering trust among others.

  1. POSITIVE RELATIONSHIPS
  • Stays in touch on the issues and concerns of others.
  • Balances results with concern for others.
  • Generates cooperation between others.
  • Resolves conflict with others.
  • Gives honest feedback in a helpful way.
  1. GOOD JUDGMENT/EXPERTISE (how well informed and knowledgeable you are)
  • They use good judgement when making decisions.
  • Others trust their ideas and opinions.
  • Others seek after their opinions.
  • Their knowledge and expertise make an important contribution to achieving results.
  • Can anticipate and respond quickly to problems.
  1. CONSISTENCY (do they walk their talk and do what they say they will do)
  • Are a role model and set a good example.
  • Honor commitments and keep promises.
  • Follow through on commitments.
  • Are willing to go above and beyond what needs to be done.

Additional take-home messages of the study:

  • You don’t have to be outstanding at all these to be an effective leader, just strong/above average. Being below average in any can destroy trust.
  • RELATIONSHIPS the most important of the three.  Perhaps people understand that leaders can’t know EVERYTHING, and that some inconsistency is to be expected.  But once Positive Relationships are damaged, every other aspect of trust suffers.
  • Think about which of these three you are weakest at, and then work to improve that area.

MOLESKIN:
Prayers for Pusher’s mother, who is very ill.

ANNOUNCEMENTS:
F3 Convergence is the last Saturday of the month.  Sign up on the Calendar!

Busy Bees at the Asylum

THE SCENE: Cloudy and a bit cooler than expected, high 40s

F3 WELCOME & DISCLAIMER 

Check.

WARM-O-RAMA:

Squat hold – 15 seconds

– Motivators (5 count, decreasing)

– Squat hold – 30 seconds

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

– Squat hold – 45 seconds

– Little of this, little of that (arm stretches) + Michael Phelps

– Squat hold- 60 seconds

THA-THANG:

Mosey to edge of field by the new bathrooms.

  • Catch Me If You Can!
    • Partner #1 Bernie Sanders, Partner #2 does the exercise then sprints to catch Partner #1. When he does, they reverse rolls.  Go the width of field and back.  Exercises:
  1. 5 hand-release merkins
  2. 5 Burpees
  3. 5 Carolina Dry Docks
  4. 5 Bobby Hurleys

MOSEY to bottom of the first hill that comprises Pickett’s charge.

  • Hill runs . One partner will do slow shuttle runs in the holding pen while the other partner does the hill run and exercises at the top. Then he will run back down and switch off with partner.
    • Do both exercises @ 5x/10x/15x during the three reps per Round  Do planks after each round until 6 catches up.
      • Round 1: Big Boy Sit-ups/American Hammers (4-ct)
      • Round 2: Smurf Jacks/Iron Mikes (4-ct)
      • Round 3: Carolina Dry Docks/Burpees

Mosey to AO.

MARY:
Hello Dollies, 25, 4-ct IC, Flutter kicks, 25, 4-ct, IC, Homer/Marge, 4-ct up and down

COUNT-OFF & NAME-O-RAMA
5 Strong.

CIRCLE OF TRUST/BOM:

I just came off the busiest 2 months of my professional life. Late nights, early mornings, so many things to do that you can’t sleep, late-hour frustrations and challenges, getting so lost in spreadsheets that your head spins.  A week or so ago my brother sent me a joke when I blew off talking to him for the millionth time. He was being a sarcastic smart-#@!, but the words hit home: “Maybe One Day, I’ll be what you need. But don’t wait too long… because the day you want me, may be the day I’ve finally given up…”I was also reminded of the song Cats in the Cradle by Harry Chapin, which is a cautionary tale about a father who is too busy to hang out with his son, and then later in life, realizes that his son has “grown up just like him” and doesn’t have the time or inclination to spend precious moments with his aging dad.

We all go through periods of our life when we are strung out, busy, have too many responsibilities, etc. But take 10 minutes to call someone you love, talk to them, ask them how THEY’RE doing, connect with the people you care for.  Don’t give them a reason or an excuse to give up on you.  Sometimes they’re gone for good.  And above all, don’t forget God during times of stress and fatigue. Take the time to say a prayer, thank Him for the blessings in your life, and ask for strength to finish the task at hand. Philippians 4:6-7 says, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” We must be intentional about making time to rest in Jesus. Take a few moments when life starts to feel overwhelming and take solace in God’s everlasting love.  Deadlines at work will come and go. God is eternal.

MOLESKIN:
Continued best wishes for Pinto’s and Jinxy’s dad’s continued recuperation.

ANNOUNCEMENTS:

Nippy Evening at the Asylum

THE SCENE: 32 F, partly cloudy, breezy – “nippy”.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH  IC 20
Arm Circles -forward  thumbs up – IC 12
Arm Circles -forward  thumbs down – IC 12
Windmills 20
Cherry Pickers IC 12
Merkins 15

THA-THANG:
I

Bataan Death March – (3 SSH) to end of West Lot
15 Burpees
Mosey East to Big Lot across from AO
Partner Up, each team grabs a CMU
One on CMU(A) repeats the “A” exercise while  the other Moves to the opposite side of lot (B) and completes the B exercise. B returns and the A person moves to the B exercise
Part 1:
 (A) CMU Merkins (move from one side of CMU to the other- Merkin on each side)
(B) Bernie Sanders – then 10 Jump Squats 10, then sprint back
then 20, then 30
Part 2:
 (A) CMU Curls
(B) Bear Crawl – then Imperial Walkers (each leg)  (10), then sprint back, then 20, then 30
Part 3:
 (A) CMU Presses
(B) Sprint – then BBS (10), then sprint back, then 20, then 30
Rinse and Repeat with just 20 each Part (1, 2, 3)
Rinse and Repeat with just 10 each Part (1, 2, 3)

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sometimes as leaders, we need to hand off a task or assignment instead of doing it ourselves. We may have done this task many times and are good at it and have been previously recognized as a job well done, but, we should know when its time to step aside and give the ball to someone (who is ready) to take the lead and take the subsequent recognition/glory and lessons. This is how we teach and build others. God will find something else for us to do in time.
MOLESKIN:
We are praying for a fast recovery for Pinto
ANNOUNCEMENTS:
none

Overcoming Hard Times

THE SCENE: Cloudy, temps in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Burpees, 10 Rockettes, Plank Stretches, 10 Cherry Pickers
THA-THANG:
Mosey to trail that extends from upper parking lot that goes near entryway at Lyons Bend.  We will do 14’s by bear crawling for one light, running for four, and repeating that pattern until we get to entry roadway.  At roadway we will do 20 Hello Dollies.

We will cross street and continue on trail, doing nickel, dime, quarters (run one light then do 5 of exercise, run two lights then do 10 of exercise, run five lights and do 25 of exercise) all the way to roadway that enters from Northshore gate.  These will be the exercises

  • Squat jumps
  • Merkins
  • Big-boy sit-ups
  • Run remaining distance to roadway.

At corner of trail and roadway we will do 20 American Hammers.

Mosey to Outdoor Chapel.  We will do elevens, starting with 1 Decline Merkin at stage and 10 Mountain Climbers (four count) at other end of chapel.

Mosey to Playground.  We will do elevens at benches, starting with one bench dip and 10 bench jumps.

Mosey to AO.

MARY:

Leg lifts (various heights)

COUNT-OFF & NAME-O-RAMA
Fourteen men and one mighty dog named “Tank” who belongs to Abscess.
CIRCLE OF TRUST/BOM:

A number of us have been going through some difficult times right now.  We need to know that God is there for us during hard times.  We can turn to him for rest and strength.  It may not end our suffering immediately but it is good to know that God cares for us and God, through Jesus Christ, has suffered too, even dying on the cross for us.  I have listed a few bible verses that might be good to think of during difficult times.

Isaiah 41:10 ESV

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

John 16:33 ESV

I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

Psalm 9:9-10 ESV

The Lord is a stronghold for the oppressed, a stronghold in times of trouble. And those who know your name put their trust in you, for you, O Lord, have not forsaken those who seek you.

Romans 5:3-5 ESV

More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Philippians 4:13 ESV

I can do all things through Christ who strengthens me.

Brother, if you are going through trials at this time, may the Lord strengthen you.

ANNOUNCEMENTS:
Bring snacks for Wesley House this Thursday at Asylum PM.  Abscess will collect.  If anyone is interested in going on a ski trip to Snowshoe on March 10 through 12, contact Lillydipper.  We will ski on March 11 and 12.

Showing Up for Life

THE SCENE: low 40s and drizzly… sure lived up to the GLOOM in Fake Gloom!
F3 WELCOME & DISCLAIMER

Yep
WARM-O-RAMA:

20 SSH (IC), Little of this and that, 10 Cherry Pickers, 10 Baby Arm Circles forward/backward, 20 Tempo Squats (IC)

THA-THANG:

  • Mosey up the tail of the dragon and around, down baby Everest, and back to AO to warm up.
  • MINI TABATA (20 sec on/10 sec off x 6):
    • Carolina Dry Docks *
    • American Hammers *
    • Peter Parkers *
    • LBCs *

* Run up Baby Cardiac after each set.

Mosey to parking lot across street

LIEUTENANT DANS (split into two groups)

  • Two lunges+ Squat =1, Ascending reps, to group, which is holding Al Gore. Then second group returns.
  • Rinse and repeat, adding a Bobby Hurley to the squat rep.

BERNIE SUICIDES

  • Run forward ¼ across parking lot, Bernie Back.  5 star jumps
  • Repeat ½ way across. 5 star jumps
  • Repeat all the way to curb. 5 star jumps
  • RINSE AND REPEAT, but with 5 Burpees instead of star jumps.

FOUR CORNERS

  • 20 Merkins, BEAR CRAWL TO NEXT CORNER
  • 20 Hello Dollies (4-ct), BERNIE SANDERS TO NEXT CORNER
  • 20 Mountain Climbers (4-ct), HOP TO NEXT CORNER
  • 20 Smurf Jacks (4-ct), regular JOG TO NEXT CORNER.

MARY:
30 Bicycle kicks (IC)

COUNT-OFF & NAME-O-RAMA
Nine Strong!

CIRCLE OF TRUST/BOM:

Showing up for Life

This past Tuesday marked the 10 year anniversary of the Miracle on the Hudson, when Captain Sully Sullenberger safely landed an aircraft with 155 people on board on the Hudson River.  There were no casualties, in large part due to the preparedness and quick thinking of Sully, his crew, and the first responders. After reading about the incident, I was incredibly impressed with how Sully handled the situation, his ability to work under pressure, his humility, and his leadership.  I purchased his book, HIGHEST DUTY, and found some thought-provoking passages in there about his outlook on life that I wanted to share .

In the chapter “Showing Up For Life”, he begins by recounting an incident he heard on the news when he was a 13 year old growing up in Texas. A woman named Kitty Genovese had been sexually assaulted and killed outside her apartment in Queens.  Apparently, her screams were heard by others, but no one did anything about it.  The “Bystander Effect” was partly to blame; people are less apt to help in an emergency when they assume or hope that others will step up and help.  Sully made a pledge that day that if ever someone needed help, he would act. No one in danger would be abandoned.  Not on his watch.

When Flight 1549 crashed into the water, his crew assisted in getting everyone out of the airplane. Sully was the last to leave.  He walked the plane up and down, twice, to make sure no one was still on the plane.  No Man Left Behind.  Only when he was CERTAIN that no one still needed help in evacuating the plane did he himself jump into one of the rafts. When describing why he feels that ordinary people act courageously in extraordinary situations he says: “I believe many people in those situations actually have made decisions years before. Somewhere along the line they came to define the sort of person they wanted to be, and then they conducted their lives accordingly.  They told themselves they would not be passive observers. If called upon to respond in some courageous or selfless way, they would do so.”

Sully did that when he was 13, when he heard about Kitty Genovese.  It helped him act instinctively to save 155 people that cold January day 10 years ago. HIMs do not go through life as bystanders!  My coach used to say, if you visualize it, you will do it.   Take a moment and visualize how you would react in an emergency, what you would do if someone needed help in a life or death situation.  Will you be a bystander? Or will you act.

MOLESKIN:
Prayers for Puddle’s roommate, who is a young man recovering from an illness.

ANNOUNCEMENTS: