F3 Knoxville

The Prison Yard

THE SCENE: Steady rain, over all gloomy and around 57 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab some CMU’s and head down to pavilion to warm up.  25 SSH on 4ct, 10 Windmills on 4ct, Little This and That with some  Michael Phelps
THA-THANG:
In the Dry

  • 1 Minute “jump rope”
  • 30 second squats
  • 1 min “jump rope”
  • 30 sec wall sit
  • 1 min “jump rope”
  • 30 sec Iron Mike’s

Rinse and repeat x3

Then CMU routine at Pavillion

20 CURL, 20 OH PRESS, 20 LAWN MOWER (10 EACH SIDE), 20 TABLE ROWS

Then mosey up little hill 2 burpees, rinse and repeat.  Got in 3 rounds

MARY:
Had enough time for LBC’S OYO, ATM Cash out, and BB’S OYO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Message was about the importance of accountability and seeking out those men in your life who you can be vulnerable with and can share with.
MOLESKIN:
“What we hunger for perhaps more than anything else is to be know in our full humanness, and yet that is often just what we also fear more than anything else.  It is important to tell at least from time to time the secret of who we truly and fully are…because otherwise we run the risk of losing track of who we truly and fully are an little by little come to accept instead the highly edited version of which we put forth in hope that the world will find it more acceptable than the real thing.  It is important to tell our secrets too because it makes it easier… for the other to tell us a secret or two of their own. ”

Fredrick Buechner

ANNOUNCEMENTS:

CMU NASCAR

THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head claps x 40 IC

SSH x 30 IC

5 Burpee OYO

Tempo Squat x 15 IC

Flutters x 15 IC
THA-THANG:

Sling Shot: Partner up. One partner with CMU. Partner 1 with CMU starts running along greenway. Partner 2 does 20 push-ups and 20 squats, then runs to catch Partner 1. Partner 1 then does push-ups and squats. Continue to 1/2 mile marker and then return to AO doing the same swap.

Block Burner 13: Line up with CMU. Push CMU in bear crawl position 40 yards then do 1 push-up. Push CMU back and do 13 BBS with CMU on chest. Increase number of push-ups and decrease number of BBS.

MARY:
10 – 8 count BB

10 Flutters IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You are son’s of the Living God. Heirs to the Throne. Our Elder Brother has gone before us. Know your place, know that you are made in His image and so are the people around you.
MOLESKIN:

ANNOUNCEMENTS:

Rodney RIP

THE SCENE:  43 degrees F., 83% humidity, dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, Imperial Squat Walkers, Little Baby Arm Circles, Windmills

Mosey around the baseball field in honor of the Boys of October.

THA-THANG:

Perform the following exercises:

Merkins x12, WWII Sit Ups x12, Dry Docks x12, SSH x12 (4 count), Pull Ups or Inverted Pull Ups x12, Burpees x6, Box Jumps x12 or Step Ups x12/leg, and Dips x12

Bear Crawl then Lunge to CMUs (40 Yards total distance)

Perform the following CMU exercises:

Bent Rows x12, Curls x12, Upright Rows x12, Squat Press x12, Triceps Extensions x12, On the Shelf x6/arm, Lawn Mower Pulls x12/arm, and Russian Swings x12

Run to Trail Apex at Road and do Burpees x6

Run Back toward Scrap Yard

Bear Crawl up hill at steps

AMRAP Until Time for Mary

MARY:

CMU Flutter Kicks, CMU Box Cutters, CMU X’s and O’s

COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
I just got back from a 6 week, 8,000 mile RV trip into Canada and along the Pacific coast of Washington, Oregon, and California (as little of California as possible).  In all, about 900 photos were taken.  This number is down from previous trips because I decided I needed to see more through my eyes and absorb more in that way.

One picture that will always be burned into my brain is one of those scenes I did not record with a camera.  It is a picture of Rodney in Kearney, NE.  While getting gas after a day of traveling from Cheyenne, WY, the car he was riding in pulled up behind our travel trailer.  A woman, Amber, jumped out of the driver seat and started yelling for help while she ran around to the passenger side of the car.  I alerted my wife, Julie, before running to Amber.  She was trying to pull Rodney from the car but she was not able to do so.  I took over and was able to pull a non-responsive, purple colored, eye bulging Rodney out of the passenger seat and lay him face up on the pavement.  I then looked at a frantic Amber and told her there was nothing else I could do to help.  I do not know how to perform CPR.

Seemingly out of nowhere a nurse showed up (it had to be a God thing) and she started chest compression.  She worked tirelessly until 3 separate policemen arrived and attached an AED and pumped air into Rodney’s seemingly lifeless body.  Paramedics showed up and took over.  After he was loaded in the ambulance and gaining our composure, Julie and I got into the truck and drove a few miles to the RV park for the night.

The next day, Julie called the station while on our way to Kansas City, MO, to find out if the store clerk knew the outcome.  Rodney had died before reaching the hospital of a massive brain aneurysm.  I suspect he was dead when I pulled him from the car.

Few times have I felt helpless in my 67 years of life.  This was definitely one of those times.  The thing that bothers me the most is that I helped raise three children and now have seven grandchildren and I have never taken a CPR course.  That is going to change and it is going to change quickly.

We are all expected to be our brothers and sisters keepers.  I hope everyone listening to my story assesses their own life saving training and takes appropriate actions to avoid the helpless feelings I experienced.

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

Pinocchio’s Mama Kraken

THE SCENE: In the 50’s and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x 20
Cherry Pickers x5
Bodybuilders x5
Side Tri Rise x5 each side

THA-THANG:
A normal kraken but spread across a quarter mile loop. There are 8 cones with a different exercise at each one. After finishing that exercise, run around the loop, past the last exercise you did, and go to the next cone. Complete until Q calls time.

    • Crawl Bear up Mt. Crumpet
    • 80 Merkins
    • 80 Squats
    • 25 Bodybuilders
    • 50 BBS
    • 60 Lunges total
    • 80 Side Tri Rises total
    • 60 4 count Flutter Kicks

MARY:
Boxcutters x15
Hello Dolly x15
LBCs to cash out
COUNT-OFF & NAME-O-RAMA
9 hims today, Smokey and Sandman are not on the website.
CIRCLE OF TRUST/BOM:
“Habits are formed by the repetition of particular acts. They are strengthened by an increase in the number of repeated acts. Habits are also weakened or broken, and contrary habits are formed by the repetition of contrary acts” – Mortimer J. Adler.

I have been working on creating habits for myself, but it has been difficult. I have started focusing not only on what I need to do, but what habit is already in place that is stopping me from implementing my new habit. Seeing what I am actually doing instead of what I should be doing has helped me to form better habits.

MOLESKIN:

ANNOUNCEMENTS:

CMU Monday

THE SCENE: just about perfect
F3 WELCOME & DISCLAIMER: not a professional
WARM-O-RAMA:
Tempo Merkins – 10
Tempo squats – 10
TN walkers – 10
MARS – 10/ea
SSH – 25

THA-THANG:

Mosey to the big ball corner of the field.

CMU shuffle carry from light pole to light pole to the corner of worlds fair and clinch

20 ea/ CMU
Step ups
Squats
KB swings
Squat press
Curls

Each PAX carries CMU to the base of the small grass hills
20 CMU plank pull through
Bear crawl CMU drag up the grass hill

R&R

CMU Suicide across clinch bridge with Exercise at ea light pole – 15ea
1 – kB swing
2- squat press
3 – curl/ tri ext
4 – incline merkin
5 – decline merkin

MARY:
we worked on our wash board abs

CIRCLE OF TRUST/BOM:
look toward the “new” thing, dont get stuck in the past, learn from it and move on