F3 Knoxville

The Not-So-Merry-Go-Round

THE SCENE: 60’s, clear skies, a little damp from yesterdays rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Static stretching, Tempo Squats, Hill Billies
THA-THANG:
Moseyed over to the field behind the amphitheater with the paved walkway around it, then got into partners with someone who would push you but not lap you or be lapped. Here we had 8 stations, 4 corners and 4 cones (1 between each corner). Each had a different workout assigned to it. Pairs rotated around the stations by completing the exercises, running a lap around the field, and then moving on to the next. Here are the exercises at each station:

  • Toe-Tap-Merkin Bearcrawls forward and backwards across the large paved section
  • Monkey Jumpers across the field then duck walk back
  • 50 x Cobras, 25 x Carolina Dry Docks, 10 x Walkout merkins
  • 100 x BBS
  • 25 x Hand-Release-Release Merkins, 25 x standard Merkins
  • Murder Bunnies across the field and Overhead Carries back
  • 25 x Standing Shoulder Taps, 25 x Plank Shoulder Taps
  • 20 x American Hammers, 20 x Flutterkicks, 20 x Freddie Mercurys, 20 x LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared the story of Robert McCherye, who was a 19th century minister who was just as well known for his faith as he was for being a workaholic. He died of cardiac arrest at 29 and on his death bed wrote “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and now I cannot deliver the message.” I think we tend to acknowledge that rest is worthwhile but are still reluctant to take the time needed for it. Sometimes it makes us feel weak or like we’re wasting our time. When Jesus was confronted about working on the Sabbath He said that man was not made for the Sabbath but the Sabbath for man. It’s easy to walk away from that saying “OK, Jesus said its fine for me not to rest”, but rather we should hear that and acknowledge that if the Sabbath was made specifically for us then it must be worthwhile. So let’s seek out rest wherever we need it, whether that be physically, mentally, emotionally or spiritually
ANNOUNCEMENTS:
Hardship Hill next weekend

Scarred

THE SCENE: Light rain, temp in low 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-Straddle Hops, 20 Plank Jacks, 10 Windmills, 10 Rockettes, 10 Baby Arm Circles Forward and Backward, 7 Wide Arm Circles Forward and Backward.
THA-THANG:
Our AO for the day was the pavilion at the Northern Ball Fields.

Mosey to semi-circle roadway that goes by soccer fields.  We ran high knee for 10 stakes, did 10 squats, then butt-kicked for 10 stakes and did 10 squats.  We continued that pattern until the end of the semi-circle roadway.  We then returned to the start with the same pattern but this time doing squat jumps instead of squats.  We, finally, went back on the semi-circle, this time doing Bernie Sander for 20 states and 5 Imperial Walkers, repeating that pattern to the end of the semi-circle roadway.

Mosey to parking lot by southern ball fields.  We did suicides up parking lot, running to each of the large light posts along the parking lot.  When we got back from each cone we did 20 Squats.  We rinsed and repeated.

Mosey back to the street but stop at curb before stop sign.  We did 10 tempo merkins by curb.

Mosey to parking lot with the islands that is located south of the Northern Ball Fields.  We divided into three groups.  Two groups positioned themselves on islands on the opposite end of the parking lot.  While the third group ran from one end of the parking lot to the other, the groups on either island alternated between doing 10 incline merkins on curb and 10 bench dips on curb.  Once the running group got to the island then they started the exercises while the group that was there ran to the other end.  This pattern continued until all groups had run from one end to the other two times.

Mosey to Pavilion.  At pavilion, we ran to benches, did 10 bench jumps and ran back to pavilion.  Rinse and repeat.

Finish at Pavilion.

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

Galatians 6:17

From now on let no one cause trouble for me, for I bear on my body the brand-marks of Jesus.

I’m going to talk a little bit about the importance of scars, the importance of wounds.  As men, we sometimes take a bit of pleasure in showing our scars to one another.  Sounds weird, but I think there are good reasons for it.  By sharing we show one another that we have been wounded and have that in common.  We also show we were tough enough to take it.

Our brother, Pusher, has told me of a tradition in the Philippines where boys are circumcised at the age of ten.  Think about how painful that is for a ten-year-old.  For two weeks after the circumcision that boy, in fact, wears a dress because the touch of pants to the circumcised area would be too painful.  Filipinos realize that they could change the age of the circumcision – to circumcise at that age is certainly not a medical necessity.  But in the Philippines it is a rite of passage.  The boy fears the moment, fears the pain, but in enduring it makes a major step toward manhood.  He can walk proudly, knowing he has endured it.

The Aborigines have an interesting rite of passage that I read about.  At the time of puberty the male or female meets overnight with the same sex members of their community who tell them stories of manhood or womanhood.  Afterwards, the male or female meets in a ceremony with their father and mother.  Both the father and the mother each take a sharp claw from an animal and cut the skin on the chest of the child.  The cuts form permanent wounds that will remain on the daughter or son’s breast for the rest of their life.  It is a symbol of recognition: “I have been wounded by my parents and I must accept that fact.  In accepting it, I can become a woman or a man.”  I love that – my parents love me but they have also wounded me and I need to man up to that.

I can remember my cousin and I talking, at about college age, about the types of women we would like to marry.  Of course we talked about physical beauty.  But we also talked about the character of the woman we wanted to marry.  We both agreed that we would rather marry a woman who had been wounded by some hardships than marry a woman who never had faced hardships and was completely innocent.  Our scars give us character.  They also help us to empathize with the pain and hardships experienced by others.

I accept that I have been scarred by life.  I cannot deny it or escape it.  I am not the Innocent Man that Billy Joel sang about.  But, as a Christian, the ultimate example of empathy for me is our Lord Christ.  I expose my scars to Him.  For, He was willing to take on the scars of the Cross to save humankind from our sinfulness.  In recognizing this, in baptizing myself to this, I am given the ultimate rite of passage.  And, as Paul states in Galatians 6:17, “from now on let no one cause trouble for me, for I bear on my body the brand-marks of Jesus.”

MOLESKIN:
Prayers for Helga and his wife who is having surgery, for Steam’s father who just had total knee replacement surgery, and for Steam as he considers a new job.
ANNOUNCEMENTS:
Hardship Hill on Saturday, October 3.

Searching for Bilbo

THE SCENE: Beautiful, around 70, low humidity.
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), in cadence

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

– 10 BAC forward and backward

– Little of this and that

– get in a line, high knees 20 yards, butt kickers 20 yards, Karaoke left 20 yards, Karaoke right 20 yards

THA-THANG:

Today is September 22, which is Bilbo Baggins’ birthday, also known as HOBBIT’S DAY! But (as you may know from reading or watching the Fellowship of the Ring) at his 111th birthday party, he vanished into thin air! One second he was standing there giving an overblown birthday speech, and then poof! He was gone!  We need to go find him.  Hobbits like being around hills, so we need to search the hills around here to see where he’s gone off to.  Ready??  .

Mosey to shallow amphitheater area. CONES at top and bottom

  • At Top cones do an AROUND THE WORLD (plank position, rotate around 360 degrees to look around) both directions.  Run down and circle bottom cones and go back to top cones.

Mosey to Area 51 Hills. Follow the cones down and read the instructions. COUNT OFF by 2’s.

  • FIRST CONE: No Bilbo. Start the search. 1’s do Jump Squats, 2’s lunge to the right for 20 sec, then back 20 sec, then Reverse.
  • SECOND CONE: No Bilbo. Start the search. 1’s do Iron Mikes, 2’s Bear Crawl 5/ do 5 Reps of CDDs for 20 sec, then back 20 sec, then reverse.
  • THIRD CONE: GOBLINS! We’ve been captured. BATAAN DEATH MARCH back to road and down to Area 51 parking lot. 1’s and 2’s in two lines, last 2 PAX in each line do 5 Prisoner Squats then race to catch up to the front of the line.

PRISONER CAMP (Parking Lot).  After that we are put into Hard Labor, forced to build one of their forts for the upcoming war. 10 Prisoner Get ups, BEAR CRAWL to wall (because we’re being whipped), 10 Prisoner Cell Merkin Burpees (PCMBs), BEAR CRAWL back.  Rinse and repeat, but only 5 reps of the exercise, and El Capitan back and forth instead of bear crawl.  Q’s note: This was harder than it sounded on paper!!

Mosey to TREES to the west.  ELVES appear! A BATTLE ensues!

  • 1s are Elves, 2s are Goblins. Pair off and face each other.  BURPEE BATTLE! Elves are better trained, quicker. They only need to do 8 burpees, the Goblins need to do 10.  Whoever wins each pair wins the battle. If more elves win than goblins, we are free.  Otherwise we continue the death march.  Elves do two more burpees at the end to make it fair.

Mosey to bottom of Everest.  One last big Hill to search…

  • Run up Everest to Base of Summit, using the secondary path by the big cedar tree.
  • Mosey to Roadshow Run stairway. Run up to top.
    • THERE’S BILBO, RIGHT BACK AT HOME WHERE WE STARTED!
    • A celebration is in order! 111 SIDE STRADDLE HOPS WITH OVERHEAD CLAPS!

MARY:
20 Hello Dollies (4-ct, IC)

20 BBS

ATMs

COUNT-OFF & NAME-O-RAMA
21 strong, including one FNG, FiliBilly!

CIRCLE OF TRUST/BOM:

Today’s workout had a Lord of the Rings theme, obviously.  LotR is one of my favorite set of books and movies, yes, because of all the magic and dragons, and elves with pointy ears, but also because of some of the wonderful lessons that it contains.

  • Perseverance
  • Hope
  • Fighting for what’s good in the world
  • Resourcefulness

But I want to focus on two lessons in particular.  One is the concept of the FELLOWSHIP itself.  The FELLOWSHIP consisted of Nine individuals who were given an incredibly difficult task.  They were:

  1. A wizard (Gandalf)
  2. A King who was sort of a refugee and had not ascended to his throne. (Aragorn)
  3. An elf prince (Legolas)
  4. A Dwarf (Gimli)
  5. A Human prince (Baromir)
  6. And four hobbits (Frodo, Samwise, Pippen, Merry).

All of the members of this party were battle hardened and powerful representatives of their races.  They also had strong prejudices they had to overcome.  Elves and dwarves were sworn enemies.  The humans were subject to the temptations of the One ring.  No one trusted wizardsHobbits were just small and simple folk that can’t find their butt with two hands and aspire to nothing more than to grow a good pumpkin in their gardens.  And yet these 9 individuals bonded together, died for each other, and even the elf and dwarf became inseparable friends.  It kind of reminds me of our F3 Fellowship.  Heck, fellowship is the second “F” in our name!

The other lesson I wanted to bring up involved who stepped up and carried the Ring, which was an evil artifact that took a physical and mental toll on the bearer.  The Ring bearer was also the instant target of all the Evil minions in the land.  And yet it was not the wizard, the noble elf, the strong dwarf, the human royals that carried the ring.  It was the smallest among them, a simple hobbit who had never left his home that volunteered to carry the burden.  As the Elf Queen Galadriel tells Frodo, “Even the smallest person can change the course of the future.”  Sometimes today’s problems seem insurmountable.  No matter how helpless or insignificant you feel in such a troubled world, take comfort in the fact that God has a plan and purpose for your life, and all people, large or small, can be used for His Glory.

MOLESKIN:
Prayers of thanks for the successful surgery on Jinxy’s wife, and that our brother Pinto is gaining strength in his battle with multiple myeloma. Welcome to FNG Filibilly!
ANNOUNCEMENTS:
2nd F opportunity at Abridged Wed 9/23 7 pm!

Who Wears Short Shorts – Steam Wears Short Shorts

[ The Scene ]

CHILLY – Finally.

  • 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? – Yeah, 1 (Thanks G-6)
  • 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 ]

  • If you have keys or anything you need to throw in the ruck now would be the time to do it – I’ll also have water, some medical gear and my phone.
  • Here we go – let’s mosey

—Pause—

Did some warm-up Xs while we were waiting on Cheatsheet – got the blood flowing

[ The Thang ]

(Mosey to the track)

(2) Warm-Up Laps

  • SSH: 10 x1

Take a lap

  • Cherry-Pickers: 5 x 1

Take a lap

(Mosey to stream across tracks)

(3) Rockin’ Down the Stream

  • Pick a rock, any rock
  • 50 curls
    • Walk (rock overhead) to the end
  • 50 curls
    • Walk (rock overhead) back to the stairs — 10 merkins 
  • 50 rock presses
    • Walk (rock above head)
  • 50 rock presses
    • Walk (rock overhead) back to the stairs — 10 merkins
  • 30 rock rows
    • Walk (rock on 1 shoulder) to the end 
  • 30 rock rows
    • Walk (rock on other shoulders) back to the stairs — 5 merkins
  • 30 rock squats
    • Walk (bear hug rock) to the end 
  • 30 rock squats
    • Walk (bear hug rock) back to the stairs — 3 merkins
  • 10 rock triceps
    • Walk (rock overhead) to the end
  • 10 rock triceps
    • Walk (rock bearhug) back to stairs — 1 merkin

(Put back rocks)

PAX hold the Al Gore position and just listen. Simply listen. To the sound of the brook running below, the world waking up, etc. No matter what comes at you today, no matter what happens this week – take in THIS moment. Just listen to the simplicity of creation.

(Mosey back to AO)

  • hit track lap on the way back — same exercises as 1st time + 2 laps 
  • Hit 9-square up on the way back 
    • Under bridge — 9 squares = 9 burpees to get across

BTTW (Balls To The Wall) back to the AO (100 or so meters)

[ Mary ]

  • 5 slow flutter kicks
  • 5 slow American hammers
  • 5 slow Little LBCs
  • 5 slow hello dolly’s

Light stretching Xs

[ COT ]

  • # off — 10
  • Name o Rama
  • FNGs — 1 = Roadkill
  • BOM

Encouragement from a “It Could Always Be Worse” GORUCK patch

THIS is a great patch. What a good reminder – It COULD Always Be Worse.

You woke up this morning by nothing of your own doing. Breath was put in your lungs. You have vitality in your bones to do something like F3. Physical health.

When it feels really dark – tell yourself “It Could Always Be Worse” and put one foot in front of the other.

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has no enough trouble of its own.”‭ — Matthew‬ ‭6:34‬ ‭

TODAY is a good day to have a good day. Focus in on today. Also let’s talk about this word “trouble.” I want to challenge us to reframe this word.

“Trouble” — trouble for the kingdom of Hell. There is a very real enemy that seeks to kill, steal, and destroy. So when we do things like F3 and gather together to strengthen each other in prayer and as High Impact Men – this causes trouble for the enemy. Let’s cause some trouble for the enemy this week by what we say, what we do, and how we live our lives as HIM. 

BE ENCOURAGED! (1) It Could Always Be Worse and (2) It’s A Good Day To Have A Good Day

It Isn’t Wasted Time

THE SCENE: Partly cloudy, temps in high 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Plank Jacks, 10 Cherry Pickers, 10 Squat Jumps, 10 Rockettes, 10 Little Baby Arm Circles Forward and 10 Backward, Michael Phelps
THA-THANG:
Mosey to Northeast Corner of Admin Bldg.  Do 20 American Hammers.

We will next go along the road that semicircles around the admin bldg.  There will be cones along the way that will tell us what exercise to do and also tell us how to get to the next cone:

  • Cone 1:  Do 20 Iron Mikes (both feet equal 1).  Bernie Sanders to Cone 2.
  • Cone 2:  Do 20 Big Boy Sit-ups.  Bear Crawl to Cone 3.
  • Cone 3:  Do 20 Dive Bombers.  Sprint to Cone 4.
  • Cone 4:  Do 20 Star Jumps.  Then go down the stairs just past the bat cave.
  • Cone 5.  Do 20 Merkins.  Then run to pine cove area just below the top of Summit.
  • Cone 6.  Do 10 Burpees.  Run to roadway at top of Summit.
  • Cone 7.  Do 40 Baby Crunches.  Run to Cone 8.
  • Cone 8.  Do 20 Squats.  Hop to Cone 9.
  • Cone 9.  Do 20 Flutter Kicks (4 count).  Sprint to Cone 10 near the stop sign.
  • Cone 10. Do 20 Hello Dollies (4 ct).  20 Carolina Dry Docks.  20 Smurf Jacks.  10 Hand Release Merkins.  20 Bicycle Kicks (4 ct).  20 Squat Jumps.  20 Box Cutters.  20 Diamond Merkins.

Mosey to grassy decline on left side of road as one goes from stop sign to main park road.  We will do sevens starting with 1 Jump Squat at bottom of hill and 6 Burpees on top of hill.

Mosey to grassy area close to outdoor chapel.  We will do 20 tempo merkins.

Mosey to playground.  We will do elevens at benches starting with one bench dip and ten bench jumps.

Mosey to CMU pile.  Each man grabs a CMU.  We will do the following in cadence:  20 Overhead Presses, 20 Curls, 20 Rows.

Mosey to bottom of mini-cardiac.  We will Bernie to park sign then sprint the rest of the way to the AO.

MARY:
30 Merkins
COUNT-OFF & NAME-O-RAMA
17 Men, no FNGs.
CIRCLE OF TRUST/BOM:

F3 Message

Hebrews 11:8:  By faith Abraham obeyed when he was called to go out to a place that he was to receive as an inheritance. And he went out, not knowing where he was going.

Matthew 3:12:  His winnowing fork is in his hand, and he will clear his threshing floor and gather his wheat into the barn, but the chaff he will burn with unquenchable fire.

So you can get on with your search baby
And I can get on with mine
And maybe someday we will find
That it wasn’t really wasted time

            — The Eagles

When I was in college I, just like undergraduate and graduate students today, was required to do research projects for quite a few of my classes.  We didn’t have the internet back then.  By my years in graduate school we at least had made it past card catalogues and could search for books and journal articles that might be relevant for a topic by typing in a keyword on the computers provided at the library.  In so doing, the computer would list articles or books that might have that keyword in it.  We would then have to go find the book or journal article somewhere in the library to see if what was written in it did really apply to the topic we were researching.  Often times the information found did not apply.  This was particularly true when first starting the research on the project.  It was quite frustrating to spend hours of work on a project finding information that was not applicable.  By graduate school, I had come to accept the fact that for any research project I was going to have to spend hours of “wasted timed”, time I would spend roaming the floors and aisles of the library to come up with information that was not useful.  But, to quote the Eagles song, “it wasn’t really wasted time.”  It was necessary time.  To find what I needed, I had to separate the wheat from the chaff as alluded to in Matthew 3:12.  I had to find what was good for me (the information that applied) and put aside what was not (irrelevant information).

When one thinks about it, much of life is like this.  To receive our inheritance we must journey forward in faith, like Abraham, not quite knowing where we are going, heading down wrong turns and circling back to get on the right course. Some of you younger single guys may have the desire to find the “right” mate.  I certainly had that desire in my 20’s.  I dated a large variety of women, sometimes growing tired of the “dating scene”, breaking hearts and having my own heart broken in the process.  I wasn’t exactly separating the wheat from the chaff but I did have to find the right person for me.  And, in my 30’s, I finally found that person, one who has meant so much to me and made me a better man in the process.

My vocational career has not exactly been a road straight up a ladder.  It has been full of mishaps and struggle, and finally a decision to change my vocational course all-together, going to graduate school in psychology after I had already attained a law degree and practiced in that field for a period of time.  That period of time was not easy – it was full of anxiety and angst and I often felt like a failure.

Whether it is finding the right mate, job, friendships, place to live, or way to spend our time, we run into challenges and sometimes hit dead ends.  As a man in my sixties, I can see that the so-called floundering wasn’t wasted time.  It may have been had I given up and chose to ignore and not learn from my mistakes.  I can see that the dead ends were necessary and even helped me to grow.  How sweet it is to think that God has been there with me through it all.  Some of those moments when I was at my most depressed were times that I was speaking to God the loudest, yearning for him, reaching out to him for help.

In your journey, keep pushing forward, learn from your mistakes, and realize that God is there even when you don’t know where you are going.  If the road is confusing and seems impossible, it may just be that you are a complex man whose needs are not met easily.  My prayer for you is that some day you will look back on your younger years . . . although perhaps not without scars from your falls and lines on your face giving evidence to a history of some difficulties . . . and, be able to say that it wasn’t really wasted time.

MOLESKIN:
Prayers for Hooker’s sister, Molly, who is getting married to day, for Mr. Jinxy’s wife, Susan, whose surgery went well and who is recovering, for Helga and his wife as she has brain surgery this week, for Convoy and his family after the death of his father, for Doubtfire and his family after the death of his mother, for peace and love in the face of racism, and for those other brothers like Thunderstuck who have family members with cancer or who are ill.
ANNOUNCEMENTS:

Hardship Hill on October 3.