F3 Knoxville

Author: Fins

A stroll with my CMU

THE SCENE: A HOT and dry 62 degree morning (it’s all relative)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo Squats x10 IC
Cherry Pickers x8 IC

THA-THANG:
Everyone grab a CMU and mosey across the street to the first light pole. We lunged holding the CMU overhead and stopped at each light pole to do the following exercises:

  • 10 merkins on your CMU
  • 15 overhead presses
  • 20 CMU rows
  • 25 Decline Merkins (feet on CMU)

Mosey on over to the fountain and holding the CMU straight out, get in an Al Gore position and move to the right around the fountain. When the Q calls halt, we do 5 CMU burpees. We only did this once due to a little Q modification.

Mosey over to Mt. Crumpet and do 11s. At the bottom, we did CMU merkin rows and at the top we did squat jumps. On the trips up the hill we did the following:

  • 1st and 2nd trips – Bernie
  • 3rd and 4th trips – Bear Crawl
  • 5th and 6th trips – Bunny Hop
  • 7th and 8th trips – Sprint
  • 9th and 10th trips – Bears and Blocks (only Snorkel and Woodshack made it to this point!)

Mosey back to AO with a little bernie thrown in. Did a round of Blocktanamo as soon as we got back to make sure the shoulders were thoroughly burned.

MARY:
Guantanamo – 1 round
Boxcutters – 15 IC
20 BBS OYO
Woodshack special – Captain Thor to cash out (Got to 6 and 24)

COUNT-OFF & NAME-O-RAMA
14 men strong including one FNG!
CIRCLE OF TRUST/BOM:
Fear. We all know it. But when we think of the way that early Christians were persecuted and gruesomely martyred because they were spreading the Gospel, how do our fears compare? In this day and age, many people are scared to share the Gospel because they’re afraid of what someone might think of them or that they might “unfriend” them. Why do we give in to these fears when we know how the early Christians were persecuted?

This does not only apply to spreading the Gospel, we all have fear in every day life. Fear holds us back. Some people want to start businesses, but they don’t because they’re afraid the business will fail. Even many people who do start businesses fail, and they think that their fears were justified because of that failure. They don’t realize that it’s the other way around, they failed because they focused on their fear. Some fears are rational while some are irrational. For those rational fears, we must be courageous and overcome them. For those irrational fears, we need to think logically and get rid of them. Everybody’s fears are different, but nobody should let fear hold them back in life.

ANNOUNCEMENTS:
Hardship Hill on May 19th. Need more teams and volunteers to sign up.

Birthday Treats!

THE SCENE: Beautiful 45ish degrees, no rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25
Squats x15
Jog across parking lot at 25%, back at 50%
Jog across parking lot at 50%, back at 75%
Lung halfway across lot, jog rest of the way. Same back.
THA-THANG:
4 exercises on each side of the grinder, 25 reps of each (down by 5 each round) and defensive slide across the grinder after each exercise. The twist? When I call out “It’s your birthday (insert name)” everybody runs over to the cones and that person calls out the present they want for their birthday. Everyone does what that person calls, then we go back to where we were on the grinder and continue on.

Exercises on grinder:

Rows with CMU
Goblet Squats
Box Jumps
Iron Mike

Patty Cake Merkins
Dips
BBS elbow tap at top w/ partner
American Hammers

The Presents:

Mr. Rogers – Bear crawl down, lunge back
Woodshack – wheelbarrow halfway, jog to end and do V-ups. Switch on way back.
Snorkel – Groucho walk forward and backward
Squiggly – Bear crawl halfway, 25 LBCs, bear crawl rest of way, 25 LBCs, reverse back.
Drifter – Drunken ape crawl across, bernie back
Pinocchio – Fiddler crab across, bernie back
Rusty – Burpee dans across, Lt. Dan Back (4:1 for both)
Moses – Inch worm merkins there and back
Flash – Bernie there and back
MARY:
Boxcutters x20
LBCs to cash out
COUNT-OFF & NAME-O-RAMA
10 HIMS to battle Sad Clown syndrome this morning with no FNGs
CIRCLE OF TRUST/BOM:
I turn 25 tomorrow and I started thinking about how over a quarter of my life is now gone. My first instinct was to think of what I have not done and regrets that I have. We need to learn from the past, but stop focusing on things that we cannot control. We need to focus on what we can do today to make sure that we have no regrets 25 years from now. We need to focus on what we can do to make up for those things. I regret not surfing in Australia when I was there because I was too self conscious. Now, I focus on when I will take my wife to Australia and we will go surfing together. I am focusing on a solution, not on what I did wrong.

ANNOUNCEMENTS:
Alcoa CSAUP in ONE WEEK! Be there!

Register for OCR as soon as possible, the event is May 19th

CMU Later

2 comments

THE SCENE: Pretty warm and a perfect morning for a beat down!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Imperial Walker x15 IC
Run in place, lunge when Q calls it out
Little Baby Arm Circles x20 IC
Blocktanamo
THA-THANG:
Mosey over to a lamp post, then do the following exercises between each lamp post:

  • Lunges
  • Crab Walk
  • Squat Jump

Mosey to another lamp post on the other side and do bear crawls, but don’t stop at the next lamp post! Going for two. Mosey over to grinder with CMU.

Do 2 reps of the following Exercises. After doing each exercise twice, run to the corner and do two double military merkin burpees. Repeat for time, increasing each exercise by 2 until Q calls time (2, 4, 6, 8…).

  • Braced Squats (Holding CMU straight out while squatting)
  • Curl, Press, Tri with CMU
  • CMU Merkin row (merkin w/ hand on CMU, then row)
  • Dips
  • Pull-ups

MARY:

  • Louganis
  • Plank on your six holding CMU
  • Boxcutter
  • Guantanamo
  • Snorkel suggestion, Pass the CMU

COUNT-OFF & NAME-O-RAMA
13 Pax this morning with no FNGs: Hammy, Woodshack, Moses, Drifter, Butterfingers, Flash, Pinnocchio, Snorkel, Raincheck, Slumlord, Mr Rogers, Waxjob, Fins
CIRCLE OF TRUST/BOM:
We as men are expected to be courageous, but I don’t think that a lot of men know what that means. Someone once explained it to me like this: Imagine that you are afraid of snakes and there is a child next to you that is not afraid of snakes. If the child picks up a snake, that does not show courage. But if you pick up a snake, it is courageous. Courage is not the lack of fear, it is overcoming fear. Look at men in the military. My cousin earned a bronze star as a platoon leader in Iraq in 2003. One of his men got shot and my cousin ran across the road, threw the guy over his shoulder, and ran back shooting his M16 with one hand. He did not go get that guy because he thought it was a good opportunity to earn a bronze star. He got that guy because that guy is his brother and the fellowship that they have was enough for my cousin to overcome his fear of running through a street full of flying bullets. The first day that I came to F3, I came to get in better shape and to make myself better. I was scared to do my VQ, but today I showed up for the men who came. I showed up to make them better. That is why F3 works so well, because of that 2nd F and being able to push each other and work with each other to overcome our fears and show courage.

ANNOUNCEMENTS:

  • Saturday, December 30 meet at Alcoa municipal building
  • February 24 CSAUP