F3 Knoxville

Why are we here?

THE SCENE: Partly Cloudy, 62°F, Feels like 63°F, Humidity 100%, Wind 1mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20x SSH
  • 20x Tempo Squat
  • 10x Each direction LBAC
  • Little of this, little of that

THA-THANG:

  • Ascending bear crawls 1 to 13 merkins at curbs
  • Mosey to gas station START POINT
    • 400 Meter run to the end and back
    • 3 Rounds Completed
      • 75 4ct Mountain Climbers
      • 75 Squats
      • 200 Meter to the end of the parking lot
      • 75 4ct Flutter Kicks
      • 75 4ct Overhead Arm Claps
    • 400 Meter run to the AO
  • AMRAP for time – Increase by 5 each round (3 Rounds completed)
    • 5 x Burpees
    • 5 x Gas pumps
    • 5 x 4-Count Shoulder taps
    • 5 x BBS
    • 5 x Merkins
    • 5 x SSH

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Why are you out here at 7am on a Saturday??
What is F3?
F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.
What are our 5 core principles?
  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust
The F3 Credo is: Leave no man behind, and leave no man where you find him.
The credo doesn’t just apply to our workouts. How are you going to lead today?

MOLESKIN:

ANNOUNCEMENTS:

Death by Squat

THE SCENE: Not too hot, not to cool.  Just perfect for a Charmin return to the Brickyard.
F3 WELCOME & DISCLAIMER: Everybody knows the drill
WARM-O-RAMA:

One minute and 23 sec late waiting for Belding, but we got started with:

SSH x 20, IC; Tempo Squats x20, IC; Tie Fighters x 10 each direction, IC

THA-THANG:
Lotta legs today, men:

  • Burpee Dans:  Start with 4 lunges, then 4 burpees, rinse and repeat to the end of the parking lot, run back to start and again, only 3 burpees this time.  Rinse and repeat 2 more times, dropping a burpee each round.
  • Time for Aiken Legs:  20 of each of the following: Squats, box jumps, Mary Catherines (let me see those jazz hands!), reverse lunges.  Rinse and repeat.
  • Mosey to the football field for 7 of diamonds.  Corners are 30 yards apart.  4 complete rounds, stopping at each corner to complete a set of exercises.  Increase by 7 reps each round.  Start with burpees (7 at each corner), then flutter kicks, 4 ct (14 at each corner), then Merkins (21 at each corner), then squats (28 at each corner).
  • Offered the Pax an audible away from squats.  Belding said no way.  So, it’s Death by Squats.  In circle formation, start with 10 jump squats, then 10 squats, then 9 jump squats and 10 squats, then 8 jump squats and 10 squats.  So on and so forth down to 1 jump squat.
  • Take a leg break:  Mosey across the field.  At each 10 yard line, do 20 BBS. 100 total.
  • Back to the AO.

MARY:
Ring of Fire, some Howling Monkeys and a few box cutters till Recovery.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
All you need is love — The Beatles.  Sounds simple enough till we read what real love looks like from the Apostle Paul:

Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.

Love never fails.

1 Corinthians 13:4-8.  Love is hard, but if we work to follow the Lord’s command, we will find that the Beatles are generally right.  A difference between a HIM and a sad clown is the HIM wakes up every day intent on trying to practice love, even though we’ll fail at it in some way each day.  Keep at it!
MOLESKIN:
Prayers for Natty’s friend Hill and his recovery, for Natty’s 2.0 Audrey as she drives to the beach with a friend (and for Natty and the M for peace of mind), for the Belding and the Hardin Valley Academy community as Belding leads them through graduation, that it goes smoothly and is truly a time of celebration.  Big praises for Tuba’s M for a permanent position as music director at their church and the opportunity to minister.
ANNOUNCEMENTS:
Belding might be available to mow yards, apparently, if the pay is right.  He has the equipment.

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

Optimism and Faith

THE SCENE: Just about perfect.  60s and mostly sunny, light 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.  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.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:

MOTIVATORS, 7-ct, decreasing / 10 CHERRY PICKERS (4-CT, IC) / 10 WINDMILLS (4-CT, IC) / 10 BACs forward and backward (4-CT, IC)

THA-THANG:
We split up into 2 groups, as we had more than 9 folks.  Mr. Jinxy was Q2 and took my workout and did something similar with his group.

A) MOSEY to Stop Sign at northeast corner of circle drive.

TOTEM POLE: We will do a Totem Pole, starting with all 10 exercises and eliminating one exercise each round, starting at the top.  So for the first round, do all ten, then run up to the big tree on the left.  Then the second round, start at 9 and do the rest, etc.  The exercise numbers (the numbers are also the reps) are:

10        Burpees

9          Mountain climbers (4-ct)

8          BBS

7          Hello Dollies (4-ct)

6          Carolina Dry Docks

5          Merkins

4          Bobby Hurleys

3          Iron Mikes (4-ct)

2          Pinto Twists (4-ct)

1          Imperial Squat Walkers (4-ct)

B) MOSEY to the hill off the path on the Tail of the Dragon.

PYRAMID: We will do the first set of exercises, then run up and down the hill. Then do the second set of exercises, run the hill, etc.:

  • 20 Tempo Squats
  • 20 Tempo Squats, 20 Star Jumps
  • 20 Tempo Squats, 20 Star Jumps, 20 Diamond Merkins
  • 20 Star Jumps, 20 Diamond Merkins
  • 20 Diamond Merkins

(This was modified in my group due to time and public presence at the park to doing 5x BBS, CDDs, and Tempo squats, running up a hill, then rinse and repeat with 10x reps, rinse and repeat with 15x reps)

C) MOSEY to the CMU Pile. 3 sets of 20 reps (3×20) of each exercise, one at a time, 10 second rest in between: 1. Overhead Press, 2. Triceps, 3. Curls, 4. Rows, 5, Chest Press, 6. BBS w/CMU

(This was modified in my group due to time and public presence at the park to moseying to the rock pile by the new Coliseum area and doing overhead press, curls, and rows with two rocks, and American Hammers with one rock)

MARY:
20 flutter kicks 4-ct, and plank stretches and holds until Jinxy’s group returned.
COUNT-OFF & NAME-O-RAMA
11 Strong!
CIRCLE OF TRUST/BOM:

Optimism and Faith and the Corona pandemic

One definition of FAITH is the assurance of the things you hope for, and the conviction of things that are not apparent.  Over the past few weeks, months (??) we have been asked to make sacrifices.  Sacrifices in our movements, how we interact, even how we worship as we deal with this pandemic.  But there is comfort in the knowledge of shared sacrifice and that you are not alone… we are in this all together, both collectively as a community, and individually with our Faith in our God.

In a letter to some protestors during the Civil Rights Era, Dr. Martin Luther King said (and I’m paraphrasing a bit): “You have again proven that there is nothing more majestic and sublime than the determined courage of individuals willing to suffer and sacrifice for improving the situation of others.  You have discovered the meaning of the Cross.” …Referring to going through pain and sacrifice for the benefit of others.

Through the sacrifices we have been asked to make, I think that we to some extent have discovered the meaning of the Cross during these challenging times as well.  We have FAITH that the reality of our current challenges are temporary, and that God is with is during our path to better days ahead. I know many people are frustrated and angry that some of their freedoms are being limited, but we have to have faith in our medical community, science advisors, our elected leaders (who are hopefully wise enough to listen to the scientists and make decisions that are best for our communities), and of course, our God.

OPTIMISM is born of the human spirit, and its strength is the strength of the spirits of individuals. Over time, Optimism can be broken down and chipped away.  Faith is the conviction that God is working in this imperfect world to bring about something marvelous.  Faith does not leave us, and provides a buttress against fear when optimism starts to fade.  We don’t need to be discouraged because God is with us, out of sight sometimes, often mysterious. But God will never leave us, and Faith is the conviction that He is there with us, and will bring us a brighter tomorrow.  I bid you all to be optimistic during these challenging times.  And when that optimism begins to crumble—and it will for all of us, if it hasn’t already—take comfort in your Faith.  We WILL get through this.  And after the storm, comes the rainbow.

MOLESKIN:
Great to have Manilow and Hands join us! Praise for Manilow’s new job and raise! Prayers for Lillydipper and his wife, and for those affected by the pandemic.

ANNOUNCEMENTS:
We need more Qs to step up at the Asylum PM! Please let one of the senior members of the PAX know if you would like some help or to do a Co-Q.

F3 Q101 and GROW SCHOOL: MAKING AN IMPACT

THE SCENE:  A balmy and crisp 37.
F3 WELCOME & DISCLAIMER(Explained Importance of Qing, common anxieties and tips on how to overcome them, discussed mistakes Q has made and the importance of making adjustments ) Free, Voluntary, Q not a professional, here at own risk, know limitations – modify if needed.

WARM-O-RAMA: (Explained Calling Exercises and Cadence) SSH (IC)x20, Imperial Walkers (IC)x15, Tempo Squats (IC)x15, Tempo Merkins (IC)x10, Mountain Climbers (IC)x15, Flutter Kicks (IC)x25, 8ct Body Builders (IC)x7.

THA-THANG: Mosey to lower parking lot…..

4 Corners: (40,30,20,10) of Merkins, then Squats.  Mosey to Playground parking lot:

Quarter Pounder (4 cones separated by comfortable distance, Cone 1-25 Merkins, Cone 2-50 Squats, Cone 3-75 Mountain Climbers, Cone 4-100 SSH). Run back to start after each completed cone.  Mosey to bathroom parking lot….

Totem Pole: 10 Burpees, 9 OHC, 8 Merkins, 7 Mountain Climbers, 6 Squat Jumps, 5 8ct Body Builders, 4 Diamond Merkins, 3 Calve Raises, 2 SSH, 1 Good Morning – Perform all exercises then run to other side of lot and back, knocking off the top exercise each round. Mosey to Dragon’s Tail……

1 Burpee at each light pole as we mosey up the hill back to shovel flag.

MARY:
Dealer’s Choice: Had a few of the PAX who have not Q’d yet call the exercises and cadence. They did awesome!

COUNT-OFF & NAME-O-RAMA
37 Strong to include FNG “Twilight.”


CIRCLE OF TRUST/BOM:
Talked about two actions/traits that helped early Christians overtake the Roman Empire against insurmountable odds:
1) Love – they demonstrated a type of love that had never been seen before in Roman society. They loved sacrificially. They loved the unloveable. It was strange and did not make sense to the largely unbelieving Roman populous. Unbelievers took notice and were attracted to it, adding to the numbers of believers.
2) Generosity – They gave sacrificially to the poor and outcast with joy in their hearts, people who were marginalized by Roman society. Again, unbelievers noticed, were amazed, and added to the Christian population.

How can you cultivate this type of Love and Generosity in your own life?

When we all go home today, you will be surrounded by a different “PAX”: your wife, your kids, your friends, coworkers, etc. Step up and be their “Q”, leading virtuously. Let what we learned out here today transition and have an impact in our daily lives outside of F3. That’s what F3 is about!
MOLESKIN:
There was a lot of discussion and “teaching” by the Q.  I hope the men that showed benefited from my efforts.  It was a blessing to lead today.  Grow School afterwards was awesome: Abscess talked leadership and more Q101 while Steam showed his tech skills and showed everyone how to post a BB, add FNGs, etc.
ANNOUNCEMENTS:
Dog Pound Pull-Up Bar Install immediately after.