F3 Knoxville

The Giving Tree

Workout Date: 23 Jul 2020
QIC: Pele

THE SCENE: Mid 80s, cloudy, humid as all get out.

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.


-Motivators, 7-CT decreasing

– 10 Windmills, 4-ct IC

– 25 Grady Corns , 4-ct IC

– 10 Imperial Squat Walkers 4-ct IC


MOSEY to Coliseum circle in front of admin building:

Modified KRAKEN with 4 cones (“X”s on sidewalk).  Do 5 reps of each exercise, then run around circle PLUS ONE cone, do 10 reps, etc. increasing the reps by 5 at each cone until you finish with 20 of each at the last cone.


MOSEY to the dingy little parking lot to the south.  Get a BATTLE BUDDY for THREE BY FIVES.  One partner will be in the “bullpen” slowly running back and forth, while the other partner runs to the Stop sign and does two exercises, then runs back.  Start with 5 reps of both exercises and increase by 5, for three trips doing 5x/10x/15x of the exercises.  The three sets of exercises are:

  1. Peter Parkers (2-ct) / Half-Burpees
  2. Star Jumps / Iron Mikes
  3. Gas Pumps / American Hammers

Mosey to the edge of the lawn in front of the admin building.  25 AMERICAN HAMMERS (4-ct, IC)

BERNIE to the steps of admin building

40 CALF RAISES on steps, OYO

AYG back to the AO.

No time.
14 strong.

The Giving Tree by Shel Silverstein was one of my favorite books when I was a child.  It was about a boy and a tree, and their special relationship.  Early on, the boy swings from the branches and eats apples provided by the tree and loves the tree so much that he carves “Me + Tree” into the bark.  As he gets older, he still comes to the tree, but less often, and not so much for friendship, but because he wants things.  Apples to sell.  Wood (which he chops down) for a house and boat.  The tree is happy to give everything for the “Boy”, but is also sad because they spend less time together, and the Boy leaves as soon as he has what he wants.  When he is an old man, he comes back to the tree one last time.  But the tree has nothing left to give, as it is only a stump.  The old man says that’s all he wants, just a place to sit down.  The tree has is able to give him this last gift.  And for that, it is happy.

Some see this story as an allegory for selfless Christian love.  Pope Francis recently said the following about how natural entities do not benefit from their own qualities themselves, but rather provide for others (from Jan Neece, Lilydipper’s wife’s FB page):

 Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves.

Living for others is a rule of nature. We are all born to help each other.

No matter how difficult it is…Life is good when you are happy; but much better when others are happy because of you.”

From Tank’s FB page… (Matt 22:34-40)

34 But when the Pharisees heard that He had silenced the Sadducees, they gathered together. 35 Then one of them, a lawyer, asked Him a question, testing Him, and saying, 36 “Teacher, which is the great commandment in the law?”

37 Jesus said to him, “‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ 38 This is the first and great commandment. 39 And the second is like it: ‘You shall love your neighbor as yourself.’ 40 On these two commandments hang all the Law and the Prophets.

Challenge for today: go show some love to a random person today by being kind and doing something for them.

Prayers for Mrs. Lilydipper as she completes her chemo.  Happy 18th Birthday to Curveball’s daughter.  Prayers for Steam and his dad as they lead the effort for some community improvement efforts in Johnson City.