F3 Knoxville

Author: Hammy

Younger Than Yesterday

THE SCENE: Overcast skies, 55 degrees, 77% humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Drifter on Q:

25 4ct SSH
25x 4ct Smerf Jacks
5x 4ct Good Mornings
5x (each leg) slow hold Iron Mike
Couple of stretches (legs and arms)
25x 4ct Boxer Jack’s
25x 4ct mtn climbers
10x tempo merkins
THA-THANG:
Woodshack on Q:

  • Partner up
  • #1 farmer carries two CMU’s while #2 does 10 Merkins and 10 squats
  • #2 runs to catch #1 and both do 20 CMU curls
  • #2 farmer carries two CMU’s while #1 does 10 Merkins and 10 squats
  • #1 runs to catch #2 and both do 20 CMU curls
  • Repeat the sequence until the upper Bomb Shelter loop of about 0.8 miles is completed
  • Stop at base of Mt. Crumpet.

Snorkel on Q – Elevens on Mt. Crumpet

1 Big Boy Sit-up
1 Hand-Release Merkin

Alternate run/Bernie up Crumpet

10 Iron Mikes
10 Body Builders
Run down Crumpet

MARY:
Side leg swings 4 count x10 each leg, Box cutters x20, Flutter kicks 4 count x15, Slutter kicks 4 count x15, Protractors of various angles, Leg lift sit ups x10, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:

“My Back Pages” by Bob Dylan lyrics © Audiam, Inc

There are many contenders to my favorite song of all time but I keep coming back to this one first recorded by Dylan in 1964 and covered by the Byrds in 1967, my freshman year in high school. The words by Dylan always cause me to reflect on myself and my actions and the Byrds version makes for enjoyable listening.

Crimson flames tied through my ears, Rollin’ high and mighty traps, Countless with fire on flaming roads, Using ideas as my maps, Ah, but I was so much older then, I’m younger than that now

I realized early in my career that ideas may be good when pushing the envelop but past experiences should not be discounted. I should not think that I know it all but instead go back to a younger time when I embraced learning

Half-wracked prejudice leaped forth, Rip down all hate, I screamed, Lies that life is black and white, Spoke from my skull I dreamed, Ah, but I was so much older then, I’m younger than that now

Life is seldom, if ever, filled with absolutes, nevers, or always. More often than not it’s best lived with compromises, concessions, and consensus.  And that can only happen when we engage, connect, and communicate with one another. Become younger and learn from one another. 

In a soldier’s stance, I aimed my hand, At the mongrel dogs who teach, Fearing not that I’d become my enemy, In the instant that I preach, Ah, but I was so much older then, I’m younger than that now

Man this one hits me hard. My name is Bob. Bobs know everything. At times I need to remind myself to get off the soap box, become a sponge, and soak in knowledge and experiences.  I need to become younger. 

My guard stood hard when abstract threats, Too noble to neglect, Deceived me into thinking, I had something to protect, Ah, but I was so much older then, I’m younger than that now

Don’t subscribe to the philosophy of give an inch – lose a mile.  Sometimes our life experiences harden us and make us old. Become young again and trust. Let go. Don’t be foolish but trust appropriately, then sit back and enjoy the ride.  

Good and bad, I define these terms, Quite clear, no doubt, somehow, Ah, but I was so much older then, I’m younger than that now

Don’t be the one that determines what is good and what is bad. That has already been done. Leave that to our Father in heaven and let us be the children gathered at his feet that want to obey. 

Jesus said it best in Matthew 18:2-5 when He said, “I tell you the truth, unless you change and become like little children, you will never enter the kingdom of heaven. Therefore, whoever humbles himself like this child is the greatest in the kingdom of heaven. And whoever welcomes a little child like this in my name welcomes me.”

Let me bring this around to F3. About 5 years ago my youngest son got involved in CrossFit and weight lifting. He ultimately placed second nationally in his weight and age group and qualified for the Pan Am competition. A back injury kept him from going but that really isn’t the reason for this story. About that time Adam was encouraging me to join CrossFit and one evening at the house he was showing me some of the exercises. I barely tried them and commented that I was too old and too “everything” to do them. Knee surgeries, old injuries, and nagging aches and pains had taken its toll. Besides, I was over 60 and had a stoke and heart surgery just a few years earlier.

I don’t know what made me tell I-Beam that I would give F3 a try when he told me about the Bomb Shelter startup. But I did and it is one of the best thing I could have done for myself. And as many have said and many will say, it’s more than the workout. It’s you and who you are and what you believe. It is about this community that we have become in just one short year. I can only imagine and I look forward to continued growth of this great group of men.

I was so much older then, I’m younger than that now.

And an added benefit is that I know that several of you will be asked to be my pallbearers because my current list probably won’t make it to my last breath.

God love you all.

MOLESKIN:
Prayers for Moses and Squiggly recovery and travel mercies for Napster to Atlanta next weekend for Tough Mudder.
ANNOUNCEMENTS:
Blount Beautiful at 10:00 am this morning from Vienna Coffee House.  Sign up for F3 Knoxville 3 Year Anniversary Celebration on November 3 and 4, 2018.

Eminence Front

THE SCENE: 68 degrees, 100% heavy humidity (aka rain).  Prelude music “Riders on the Storm” by the Doors which happened to be the last recording of Jim Morrison.
F3 WELCOME & DISCLAIMER  (Check)  You break it you buy it.
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Overhead/Out Front Straight Arm Hand Claps
THA-THANG:
Mosey to Mt. Crumpet for 11’s (2 run assaults, 1 Bernie, etc. to get total 10 accents)

Merkins at the base, Dry Docks at the summit.

Indian run back to the Grinder

Dora on the Grinder

Under the Pavilion (6 laps by each HIM):  Lap 1. Step Ups;  Lap 2. Derkins;  Lap 3. Dips;  Lap 4. BBS;  Lap 5. Pull ups;  Lap 6. SSH  (As many as possible while partner runs to the far end and does CMU work as follows.)  Lap 1. Lunge Dead Lifts, x10/arm;  Lap 2. Squats, x20;  Lap 3. Bent Rows, x20;  Lap 4. Kettle Bell Swings, x10;  Lap 5. Overhead Lifts, x20; Lap 6. Curls, x20

MARY:
LBC’s; Box cutters, x25; Protractors, various;  Twisting BBS, x20 (ouch); Superman/Banana
COUNT-OFF & NAME-O-RAMA
Actually had 12 for most of the beatdown but only 10 recorded.  Overnight (Jeremy Acuff) is not in the database yet.  Drifter head locked a guy (Able ?) but he walked away before the end.
CIRCLE OF TRUST/BOM:
Music theme was “Eminence Front” by The Who.  Here are some of the lyrics to explain Pete Townshend’s meaning of the term:

People forget
Forget they’re hiding

Behind an eminence front
An eminence front, it’s a put on
It’s just an eminence front
An eminence front, it’s a put on
An eminence front
An eminence front, it’s a put on
Eminence front
It’s an eminence front, it’s a put on
It’s a put on, it’s a put on, it’s a put on

I admit that there are times (and some of them are not short periods of time) that I have been a put on, a fake, not who I really am.  Sometimes I had to be in order to fulfill a role/position/job that I was in or was assign to perform.  It may not always be a bad thing but it can lead us to believe we are something we are not intended to be.  It is particularly harmful when we hide behind a façade and try to make ourselves better than we are or better than someone else.  Pride isn’t good and leads us to hurt others.  We think we have to do this to conform to the world but Paul reminds us in Romans 12:2  Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

Periodic self assessment or “real” conversation with someone that knows us well can help each of us realize when our eminence front is going in the ditch.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Weekend rucks involving numerous HIM’s

Dear John

THE SCENE: Clears skies, 74 degrees F., 92% humidity
F3 WELCOME & DISCLAIMER:  Completed
WARM-O-RAMA:

SSH x20

Little Baby Arm Circles: x12 forward, x12 backward

Cherry Pickers x12

Overhead Claps x25

THA-THANG:

Mosey to Mt. Crumpet

Partner Up (one teammate ascends while other starts exercise count):

Run up, Merkins x12, Dry Dock x12                                     300 squats

Bernie up, Merkins x12, Dry Dock x12                                 150 BBS

Bear crawl up, Merkins x12, Dry Dock x12                          150 OH claps

Mosey to Grinder

Partner Up (one teammate runs suicide while other starts CME exercise count):

100 OH lifts                                                                            Suicides

150 Bent rows

100 Curls

100 cross over merkins

100 lunge dead lifts right

100 lunge dead lifts left

MARY:

Box cutters x20

Flutter kicks x20

Protractors, various

LBC’s for 1 minute

COUNT-OFF & NAME-O-RAMA
Total of 20 HIMs
CIRCLE OF TRUST/BOM:
It happened on my 5th of 14 trips to Saudi Arabia.  Typical of the United Airlines flight from Washington, DC we landed in Kuwait City and had to deplane while refueling the plane and taking on more passengers.  Over an hour later we would load up and head to my final flying destination in Manama, Bahrain.  3 to 4 hours later I would finish the drive from Bahrain to the work site in Ras Al Khair, Saudi Arabia.

About a minute after deplaning in Kuwait City, I saw John entering the gate holding area and coming toward me.  I stood up, stuck out my hand, shook his, and said “hello, John, it’s good to see you.”  John nodded his head, gave a sheepish grin, and said it was nice to see me.  He continued over to a seat a few rows away.  I sat down and was kicking myself for saying what I said.  I decided to pull out a piece of paper and I wrote a note.  In it I apologized for greeting him with a casual “hello John.”  He deserved much more respect that that.  I recognized the service he has given to our country as a Navy pilot during the Vietnam War, the awful conditions and treatment he endured as a prisoner of war for many years, and his continued service as a United States Senator.  I wished him the best and continued success in his job.  My note began with “Dear Senator McCain.”  I handed Senator McCain the note as we were getting on the plane.  I said, “Senator McCain, this is for you.”  I got another sheepish grin and a slight head nod.

Getting off in Bahrain meant descending the stairs to the tarmac and getting on a shuttle bus to get to the terminal.  Senator McCain entered the bus shortly after I did.  From about 12 feet away we looked at each other.  This time he gave me a real big smile and a more deliberate nod of his head.  I believe his gesture indicated acceptance of my note to him.  I felt better about the entire encounter.

I reminded the group this morning that many of the exercises we did could not have been performed by Senator McCain because of the broken arms and leg he sustained while ejecting from his jet bomber and the subsequent abuse and lack of medical care he received in captivity.  I also said that this story is not really about him.  It is just because of his recent death that I was reminded that I learned something a long time ago that I wanted to share – especially with the younger men in our group.

There are many things that I have done wrong in my 66 years of life.  I have been unkind, judgmental, angry, and a host of other things.  I have hurt others with my words and deeds.  I have found that the best thing to do for those I’ve hurt, and for myself, is to try to make things right.  I try to own up to my mistakes and let those I’ve hurt know that I am sorry, that I recognize how I was wrong, and that I seek forgiveness.  It certainly isn’t easy but it is always good for the soul.  Going through that act of self-inflicted punishment introduces a little bit of pain that helps me on the straight and narrow in the future.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Weight

One comment

THE SCENE: Overcast skies, 71 degrees F, 97% humidity
F3 WELCOME & DISCLAIMER:  Completed
WARM-O-RAMA: 

SSH x12, Little baby arm circles forward and backward x10, Cherry Pickers x10, Imperial squat walkers x10, jog length of courts, job back, jog length of court, skip and karaoke back.
THA-THANG:
Pick up a CMU and head out on Route 66 through Illinois to the Missouri state line.

Route 66 was a 0..25 mile loop.  A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona.  The workout consisted of six laps on Route 66.  New Mexico was at the top of a yet to be named hill.  The listing of the workouts at each station is below:

  • Missouri State LineLap 1: CMU Squats x11

    Lap 2: Dips with CMU x11  Carry CMU to Kansas

    Lap 3: Squat Jumps x11

    Lap 4: Dry Docks x11

    Lap 5: BBS x11

    Lap 6: SSH (4 count) x11

  • Kansas State LineLap 1: Merkins x11

    Lap 2: CMU Upright Rows x11

    Lap 3: CMU Dips x11  Carry CMU to Oklahoma

    Lap 4: Squat Jumps x11

    Lap 5: Dry Docks x11

    Lap 6: BBS x11

  • Oklahoma State LineLap 1: SSH (4 count) x11

    Lap 2: Merkins x11

    Lap 3: CMU Swings x11

    Lap 4: CMU Dips x11  Carry CMU to Texas

    Lap 5: Squat Jumps x11

    Lap 6: Dry Docks x11

  • Texas State LineLap 1: BBS x11

    Lap 2: SSH (4 count) x11

    Lap 3: Merkins x11

    Lap 4: CMU O.H. Press x11

    Lap 5: CMU Dips x11  Carry CMU to New Mexico

    Lap 6: Squat Jumps x11

  • New Mexico State Line (Top of Mt. Crumpet)Lap 1: Dry Docks x11

    Lap 2: BBS x11

    Lap 3: SSH (4 count) x11

    Lap 4: Merkins x11

    Lap 5: Lunge Dead Lift x11/arm

    Lap 6: CMU Dips x11  Carry CMU to Arizona

  • Arizona State LineLap 1: Squat Jumps x11

    Lap 2: Dry Docks x11

    Lap 3: BBS x11

    Lap 4: SSH (4 count) x11

    Lap 5: Merkins x11

    Lap 6: CMU Curls x11  Carry CMU to California (Back to the AO)

  • California State LineSquat Jumps x11

    Dry Docks x11

    BBS x11

    SSH (4 count) x11

    Merkins x11

Two trips up to New Mexico were bear crawls.  First five laps involved bear crawl from Arizona back to Missouri.  Note that there were 66 reps of each exercise without CMUs and a total of 66 exercise reps with a CMU.

Finished with runs across the court doing pull ups, burpees, and little baby crunches.

MARY:

Box cutters, Superman-bananas, LBCs, Protractors to finish off the 60 minutes.
COUNT-OFF & NAME-O-RAMA
Total of 9 PAX with one being an honored guest from the Knoxville crowd.
CIRCLE OF TRUST/BOM:
The theme song for today was The Weight performed by The Band.  Comments about the group and the song were sprinkled out during the beat down but never was the answer given or announced about what the weight referred to.  The song was sung by Levon Helm, the only American and the only deceased member of the group.  The other four are Canadian including the songwriter, Robbie Robertson.  Anyway, the weight was put on the story teller by Miss Fanny.  “You know she’s the only one who sent me here, with her regards for everyone.”  That was it.  The burden, the weight was to go throughout town and to say hello and wish all well for Miss Fanny.  How often is that a hardship, an uncomfortable thing for many of us to do?  Too often men want to withdraw and not open up to others.  Too often we internalize ourselves to avoid exposure.  Too often we do want to connect and be interested in someone else.  How much more could we all put ourselves out in a true servant role to be of help for all we encounter?  The challenge today and everyday is to not look upon that as a weight, but as something that can be a blessing to the giver and the receiver.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Kickball tournament for Garrett, 3rd F, CSAUP.

Breathe

THE SCENE:  Clear skies, calm winds, 66 degrees, 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x13, Cherry pickers x10, Imperial squat walkers x10, Baby arm circles x10 forward and backward

Jog length of parking lot, skip length of lot, jog length of lot, karaoke length of lot. (approx. 300 yards)

THA-THANG:
Completed 3 sets of partner suicide circuits followed by 0.34 mile circuit run.  Each suicide circuit consisted of 3 rounds of 80 yard runs and CMU workouts.

  • Suicide Circuit 1:  #1 PAX runs while #2 PAX bent rows CMU, switch.  #1 runs while #2 curls CMU, switch.  #1 runs while #2 CMU swings, switch.  Total distance 480 yards each.
  • 0.34 mile Circuit:  Running with three stops to perform 5 burpees, 10 merkins, 15 squats.  At the burpee stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
  • Suicide Circuit 2:  #1 PAX runs while #2 PAX CMU lunges, switch.  #1 runs while #2 upright CMU row, switch.  #1 runs while #2 CMU single arm deadlifts, switch.  Total distance 480 yards each PAX.
  • 0.34 mile Circuit:  Running with three stops to perform 5 burpees, 10 merkins, 15 squats.  At the burpee stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
  • Suicide Circuit 3:  #1 PAX runs while #2 PAX CMU clean & press, switch.  #1 runs while #2 bent CMU row, switch.  #1 runs while #2 CMU squats, switch.  Total distance 480 yards each PAX.
  • 0.34 mile Circuit:  Running with one stop to perform 10 merkins.  At the merkin stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”

MARY:
Box cutter x10, flutter kicks x10, floor wipes x10, wide flutter kicks x10 (all 4 count).  Cashed out with little  baby crunches.
COUNT-OFF & NAME-O-RAMA
10 PAX present.
CIRCLE OF TRUST/BOM:
Recall those things you thought about when you called out the phrase, “As long as I can breathe, I can …”  What came to mind?  Now listen to these words spoken by Tommie Harris, former pro football player.

Did your “I can” expand its scope after listening to Tommie?  We all need to think about our “I cans” and utilize the strength derived from every breathe to make them happen today, tomorrow, next week, and in the years to come.
MOLESKIN:
Keep all those involved with the day center drowning death of two 23 month old twins in our prayers.  There is a lot of pain, anger, guilt, and remorse.
ANNOUNCEMENTS:
August 11th is 3rd F at site behind Stephano’s Pizza.  Sign up for Bomb Shelter kickball team to support Garret on August 18th.  CSAUP on August 25th (see newsletter).