F3 Knoxville

The Pav-Maker (Patent Pending) + Some Other Character Building Stuff

[ The Scene ]

    • 70s
    • About as humid and muggy as it can get

[ Welcome/Disclaimer ]

    • Welcome to F3: Fitness – Fellowship – Faith
    • My name is Steam and I’m honored to be in your company and be your Q this morning
    • FNGs?
    • Couple of things before we begin:
      • (1) Contrary to popular belief I am not a professional
      • (2) You’re here on your own volition
      • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
      • No man left behind – no man left the same
      • COVID measures are still in place so as much as you can let’s try and keep 6ft if possible.

[ Warm o Rama ]

    • SSH: 25 x 4 IC
    • Half-Burpee: 20 x 4 IC
    • Rockette: 15 x 4 IC
    • Shoulder-Tap: 10 x 4 IC
    • Cherry-Picker: 5 x 4 IC

[ The Thang ]

(Mosey to Pavilion by Flag)

(1) – 4 Corners Dora

  • Battle-Buddy up
  • Here at the Pav: Pav-Makers(Patent Pending)
    • Incline Merkin + Box Jump + Dip (8 count?)
  • AO Parking Lot:
    • Corner 1 (closest): 25 SSHs (1 count)
    • Corner 2 (top R): 25 squats (1 count)
    • Corner 3 (top L – farthest): 25 American Hammers (1 count)
    • Corner 4 (bottom L): 25 Rocky Balboas on curb (1 count)
    • (Counter-clockwise)
    • Each BB will complete all 4 corners – 1 at a time – recovering the BB doing Pav-Makers down here in between
  • When each you both have complete all 4 corners – regroup here and wall-sit it up
  • 3-8 count Pav-Makers

(10 count)

(Mosey to lightpost path by AO car lot Via through playground)

(2) – 10s

  • Every lightpost up to the top:
    • Alternating merkins and Imperial Walkers
    • All on a 1-count
  • Separate into 2 waves for space
    • Wave 1 – you’re with me going up first — when we reach the top we’re going to knock out 50 SSHs on a 1 count together
    • Wave 2 – (appoint TL) 50 SSHs on a 1 count together on the front end to let us get some ground in
  • Execute.

(10 count)

  • SSH: 100 x 4 (Shoutout to Charmin)

(Mosey to AO for Mary)

[ Mary ]

(1) – 4 COREners (Ha-ha….)

  • C1 — 20 Lower LBCs (1 count)
  • C2 — 20 V-Ups (1 count)
  • C3 — 20 Cockroaches (1 count)
  • C4 — 20 Freddie Mercury’s

(Toe the line on the curb when done)

[ Post-Thang ]

(1) Lateral moves across AO parking lot to loosen up post-thang

    • Karaoke
    • Walking Rockettes
    • Imperial Walkers
    • Top downs

(2) – Cash-Out with ATMs

  • 15 shoulder taps (4 count)
  • 10 slow merkins (4 count)
  • 10 merkins (1 count)

(3) Dynamic Stretching

    • Lower back
    • Neck/shoulders/Triceps
    • Lower Body

[ COT ]

    • # off = 13
    • Name o Rama
    • BOM

For my BOM this morning I just wanted to share a verse from the Bible I was introduced in the past month or so that has stood out and kept entering into my thought patterns.

Setting the stage: In 1 Chronicles 12:23 these groups of men are introduced, who came to King David armed for battle to turn Saul’s kingdom over to him as the Lord had said.

1 of these groupings specifically stood out for a couple reasons, and not because of the numbers they brought to the table like the other groups (6,800, 7,100, 4, 600, 3,000, 20,800, 18,00 50,000 for example)

1 Chronicles 12:32 —> “from Issachar, men who understood the times and knew what Israel should do – 200 chiefs, with all their relatives under their command”

Another version reads: “from Issachar, men who understood both the times and Israel’s duties — 200 leaders with their families”

And I want to specifically draw attention to a couple things about these men

  • (1) They were faithful – came to David ready for battle – faithful to what the Lord had said
  • (2) They were classified both as men who understood the times and knew what Israel should do and as chiefs — Because they were faithful this was the reputation they were given. They knew who they were and what they were about.
  • (3) They had people that were under their command of leadership and looked to them to lead – specifically all of their relatives and families.

2,000 years or so later — the world still needs men like this. Men like this still exist in the world. What we would call the High Impact Man. 

    • As HIM we should want to both understand the times with wisdom and faithfulness, as well as recognize the people who fall under our command and the sound of our voice.
    • You are the men of Issachar. Call that out in one another. Remember that for yourself as well.

Being Neighborly with a Jelly Legged Welsh Dragon

THE SCENE: It’s August.  In Knoxville.  So, you know, warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 (4ct IC); 2 burpees; Imperial Walkers x 15 (4ct IC); 4 burpees; Cherry Pickers x 10ish (IC); 6 burpees; Tie Fighters, forward and back x 12ish; 8 burpees.
THA-THANG:
Jelly Legs.  Line up on the baseline.

  • Round 1: 10 second squat hold; 10 squats, run to other side for 2 burpees, and then back;
  • Round 2:  20 second squat hold; 20 squats, run, 2 burpees.
  • Round 3, 30 second squat hold; 30 squats, run, 2 burpees (see the pattern?)
  • Rounds 4 and 5

Welsh Dragon

  • Bear crawl x 4; 1 4 ct shoulder tap (tapping each shoulder once); 1 merkin
  • Continue with 4 step bear crawl and add a 4 ct shoulder tap and additional merkin each time up to 10;
  • Turn around and work back to the beginning, going down in reps, starting from 10, back to 1.

Cardiac

  • Mosey from AO up Baby Everest, to Cardiac, down to Cardiac, wagon wheeling for the 6;
  • 10 burpees at the bottom; Bernie to the first turn for 10 burpees; mosey to the next turn for 10 burpees, sprint to the top as hard as you can.
  • 25 dips

Some flutters waiting on the 6.  Mosey back to the AO

MARY:
High Heels led something (flutters? Hello Dollies?); then 25 tempo LBCs.
COUNT-OFF & NAME-O-RAMA
 

CIRCLE OF TRUST/BOM:
Here’s the full post of my friend, which I stole for the BOM:  “In the gospel of Luke, a dude skilled in the day’s cultural/religious law approached Jesus to “test him” asking, basically, ‘What do I need to do to be considered right before God?” And Jesus turns it around and asks, ‘Well, what’s written in the law about this topic?’ Dude repeats the Golden Rule, which says, in part: ‘Love your neighbor as yourself.’

Jesus says, ‘Looks like you got it. Do that and you’re cool’  But dude pushes for clarification: ‘Okay, but who exactly is my neighbor?’  Then, Jesus answers the very precise question by telling a story that most everyone on the planet now knows well – the parable of the Good Samaritan.

Story goes, in a nutshell: “Guy traveling was jumped by robbers who stripped and beat him and left him to die. Two dudes who were socially privileged (a priest and Levite) came along, noticed the guy, but peaced-out.  Then, a Samaritan (not considered to fully belong to the dominant culture), noticed the guy lying there and decided to stop and interrupt what he was doing. The Samaritan then spent his time and his money making sure the guy was going to be alright.”

Then, this is the epiphany moment: Jesus didn’t ask, “Which of these three would you consider to be your neighbor?” Instead, he asked: “Which of these three do you think was a neighbor to the guy who nearly got waxed?” Dude responds: “The one who showed mercy.” (i.e., the Samaritan).  Jesus: “Go and do likewise.”

In other words, Jesus was saying: “You’re asking the wrong question – ‘who is my neighbor?’ The question itself  isses the point and implies a primary concern with exclusivity and tribalism. – instead, you should be asking, ‘What should I do to be a neighbor?’” So, instead of asking, “Whose life in particular should matter to me?”

Go and observe who is truly in need and show those persons mercy. A human in need.

 

A human who has been treated unjustly.

 

In order to be a neighbor, you should concern yourself with *that individual* or *those individuals* regardless of attributes such as color, beliefs, religion, political affiliation, occupation, or social standing.

 

Indeed, Jesus assigned no other attribute to the person other than that he was in need.

 

Look for needs and heal them – even and especially if you’re a Samaritan.

 

MOLESKIN:
Prayers for Doubtfire and his family with his mom’s passing.
ANNOUNCEMENTS:

When Dan Met Amy: The Reunion

THE SCENE: It was almost not unbearably humid.  Almost.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx20, 4ct, IC; Imperial Squat Walkers x15, 4ct, IC; Tie Fighters, forward and back; 4ct, IC x 10 each; CP x 5, IC; Run two laps around the AO parking lot
THA-THANG:
Burpee Dan

  • Lunge 4 times then 4 burpees, then lunge, burpees, etc. across the parking lot, run back;
  • Repeat with 4 lunges, 3 burpees across; run back
  • 4 lunges, 2 burpees across
  • Finally, 4 lunges, 1 burpee across.
  • Mosey to bottom of Baby Everest

Fat Amy:  4 rounds, each ending with a run or Bernie up Baby Everest and back down.

  • Round 1; 10 burpees; 50 squats; 40 BBS; 10 burpees; run up Baby Everest;
  • Round 2:  10 burpees; 20 star jacks; 10 burpees; Bernie up BE;
  • Round 3: 10 burpees; 20 star jacks; 10 burpees; run up BE;
  • Round 4: 10 burpees; 50 squats; 40 BBS; 10 burpees; Bernie up BE
    Early finishers mosey to the Cloud for 11s (Derkins and Bulgarian Squats)
  • MARY:
    Hands of Time; Hello Dollies and ATMs.
    COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
    The Lord tells us “a friend loves at all times, and a brother is born for adversity.” – Proverbs 17:17.  Are there times in your life that God maybe puts someone in our path that needs encouragement, a brother born for adversity and you’ve side stepped it?  I know I have.  My prayer is that I can find the strength to accept the challenge of stepping into the breach with my brother who is going through a rough time and help them through it, even if it is simply a word of encouragement.
    MOLESKIN:
    A couple of notes:  I stole this Q from one that Proton did a few years ago.  We miss Proton.  Also, Veggie and Jumbo posted as well, but don’t appear to have tags.
    ANNOUNCEMENTS:
    Swanson is heading up a work day at Moreland Heights Elementary School on Aug. 8.

Do you remember that time we did Picketts and Everest the same day?

THE SCENE: Perfect July Morning ! Temp was about 74. Had rain over the weekend. Dew on the grass, did not see or smell any skunks.
F3 WELCOME & DISCLAIMER

Reminded everyone that I was worse than any professional. Monitor and modify..etc. Covid disclaimer – do not spit on each other!

WARM-O-RAMA:
SSH, Cherry Picker, Butter Fly ( Included Coach Dunn’s advice) , Shoulder Stretch, Arm Circles, 50 % pace lap around parking lot.
THA-THANG:
Mosey down to playground

  • set of 11s – Box Jams and Decline Merkins

Mosey to Picketts Hill

  • Set of 7s – Run 1/2 way up Picketts and do Burpee with Carolina Dry Dock on bottom.
  • 10 Count Recovery after 7 set complete.
  • Run up Picketts Hill

On Top of Picketts Hill – 10 count set of Squats followed by Mosey to bottom of Everest.

At Bottom of Everest

  • 10 Merkins, 10 4 Count Flutter Kicks, then run to stump that is approximately 1/3 up Everest. Repeat this 3 exercise set 5 times.
  • Run to top of Everest and then 10 count recovery. Followed by mosey to AO.

At AO

5 minutes game of Duck Duck Goose with Pax doing core exercises while the “Ducker” goes around the circle to finish.

COUNT-OFF & NAME-O-RAMA
16 Pax got better today.

 

CIRCLE OF TRUST/BOM:

Shared today the contrast of the story of  Job vs the book of Proverbs. Proverbs gives us practical wisdom and advice for living our life. The story of Job is a story of a good life gone bad as God gives Job the many challenges he has to face. You could argue that these two parts of the Bible are so different that you would wonder if they are in the same book! So much of our lives we have been fortunate to have lived in a Proverbs world. However all of us will from time to time find ourselves in a Job world through challenges in our personal, professional, spiritual or physical ( health ) life. In the current world – pandemic, economic, political , racism etc.. it seems like we ( our country/ community, world) have all been going through a Job phase. As leaders we need to keep that focus like Job. There is another side and it is up to HIMS like us to help and be strong for our community and Pax.

After the Proverbs / Job word I shared that I had found an old book about change that I had lost. The book “Who moved my cheese” was a successful book 20 years ago about change in the workplace and how to adapt. The book is a 10 minute read and I recommend it in our quickly changing world – here is a summary I found online:

Who Moved My Cheese Summary

Have a great week everyone

ANNOUNCEMENTS:
Code Brown reminded that there were still a couple of Qs left for the week.

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: