F3 Knoxville

The Gate

THE SCENE: Cloudy and hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Windmills, 25 Squats, 10 Cherry Pickers
THA-THANG:
Mosey to big tree by stop sign at northeast corner of admin bldg.  We will do 20 American Hammers.

Mosey to park perimeter trail where it intersects with roadway that heads to admin bldg.  We will do 25 Squats.

Run on perimeter trail as it heads west and north and curves toward the bottom of Mt. Everest.  We will stop at every fifth light to do 10 merkins, then continue.  At bottom of Mt. Everest we will do 25 Squats then run around big tree in middle of Mt. Everest, then come back to perimeter trail.  We will then do 20 Bicycle Kicks (four count).

Run to every fifth light and stop to do 10 Big Boy Situps.  Continue this until we get to roadway that comes in from Northshore gate.  Stop to do 20 Hello Dollies.

Run across roadway, staying on perimeter trail.  Run to every fifth light and stop to do 10 Shoulder taps (ten taps each shoulder).  We will run until we reach soccer fields.  Stop to do 20 Box Cutters.

We will next go across soccer field.  We will lunge to first line, run to next line, lunge to next, run to next in alternate fashion until we reach the end of the soccer field.  We will stop to do 25 Squats.

Mosey to stop sign at southeastern corner of Admin Bldg.  Stop to do 20 pickle pounders (four count).

Run to Boulder Pile.  Pick up appropriate size boulder.  We will do 25 overhead presses, 25 Curls, 25 Rows and 25 Triceps.

MARY:
Plank Stretches.
COUNT-OFF & NAME-O-RAMA
Seven men present, one FNG, Josh, a good friend and coworker of Hooker.  We named Josh “Hotspur.”
CIRCLE OF TRUST/BOM:
This is a poem written by Marie Howe.  It is about her brother who died.  He was sick and knew he would die when the moments this poem describes takes place.  In this poem he points out to the poet the importance of life’s everyday moments – like eating a cheese and mustard sandwich.  Maybe it is these moments that we are really waiting for, not the big successes, the big job, the big whatever.  For what do the big successes gain us?  Only the opportunities to have special moments with others.

THE GATE BY MARIE HOWE

I had no idea that the gate I would step through
to finally enter this world
would be the space my brother’s body made. He was
a little taller than me: a young man
but grown, himself by then,
done at twenty-eight, having folded every sheet,
rinsed every glass he would ever rinse under the cold
and running water.
This is what you have been waiting for, he used to say to me.
And I’d say, What?
And he’d say, This—holding up my cheese and mustard sandwich.
And I’d say, What?
And he’d say, This, sort of looking around.
We spend much of our loves working towards something, trying to achieve whatever version of success we or others have implanted in our minds.  We often fail to take notice of the simple events of daily life, the simple things around us, such as the folding of sheets after laundry, the walls and pictures in the residences we live in, the simple conversations with loved ones and friends, the beauty around us, whether it be the mountains in the distance or a simple weed growing on the ground in front of us.  Marie Howe’s brother points out that these are the moments and things we are waiting for.
Let us savior these days, these things, these moments that God has given us.  Van Morrison speaks of this in his song, These Are The Days.  He says in the poem that we must savor these days as if there is no past, no future, only now.  He goes on to say:

These are the days by the sparkling river
And His timely grace and the treasured find
This is the love of the one great magician
Turned the water into wine

These are the days now that we must savor
And we must enjoy as we can
These are the days that will last forever
You’ve got to hold them in your heart.

ANNOUNCEMENTS:
Beer run to Union Jacks directly after this workout.

Tennis Anyone?

THE SCENE: Dog Pound, Very nice morning with a hint of Fall perhaps?

Warm up:
SSH
Cherry Pickers
Imperial Burpees
Other stuff
Tha Thang:
Mosey to tennis courts
8 stations:
1) “Jump rope” x100
Imperial Burpees x10 (5 Ct IW between)
CMU squats x30
Bear crawl down and back
Merkins-10 wide, 10 reg, 10 diamond, 10 shoulder taps
Bobby Hurley’s x20
Anti gravity Merkins x15
Lunges down and back
After each exercise run lap around inside of courts
Repeat till Q calls off the dogs
Then suicides at every line on courts across with 10 Imperial Burpees and 10 diamond merkins at the end.
Form two lines next to each other-
fire chase while holding Boat canoes each member does 20 LBCs up and down the line. Sprint to end line and recover.
COT: 15 pax including one FNG Walkman
BOM :
Heard this song and the lyrics really let me know the extent of Gods love for us.
Reckless Love lyrics
When I was Your foe, still Your love fought for me
When I felt no worth, You paid it all for me
There’s no shadow You won’t light up
Mountain You won’t climb up
There’s no wall You won’t kick down
Lie You won’t tear down
Coming after me
……the overwhelming, never-ending, reckless love of God
…..it chases me down, fights ’til I’m found, leaves the ninety-nine
……I couldn’t earn it, I don’t deserve it, still, You give Yourself away
Oh, the overwhelming, never-ending, reckless love of God.
Moleskin: Welcome FNG Walkman to the pax! He was run-by EH by a couple of us during the TTTP, saw the shirts and looked us up online.

 

Return to Core Mountain

THE SCENE: Jucomanjaro-r-us
F3 WELCOME & DISCLAIMER

Welcome to new FNG – Dave -> DC

WARM-O-RAMA:
Mosey to Juco-manjaro base and start the Thang!

Core Mountain:

Starting at the base of Juco-manjaro, do 20 reps of an exercise and then go to the next station. The road to the top is 1800 feet divided by 18 stations that’s 100 foot transitions.  The exercises and transitions are

  1. Big Boy Situps
    1. Bear Crawl
  2. Crunches
    1. Crab Walk
  3. Scissors
    1. Lunge
  4. Flutters
    1. Burpee Broadjumps
  5. American Hammers
    1. Run 300 feet (out+back+out)
  6. Leg Lifts
    1. Peter Parker crawl
  7. Bicycles
    1. Bear Crawl
  8. Cross Toe Touches
    1. Crab Walk
  9. Rainbow Drops
    1. Lunge
  10. Windshield Wipers
    1. Burpee Broadjumps
  11. Cross Mountain Climbers
    1. Run 300 feet (out+back+out)
  12. Heel Touches
    1. Peter Parker Crawl
  13. Box Cutters
    1. Bear Crawl
  14. Hello Dollys
    1. Crab Walk
  15. Groiner
    1. Lunge
  16. Side Crunches
    1. Burpee Broadjumps
  17. Supermans
    1. Inchworms
  18. Plank Destroyers
    1. Peter Parker crawl

The first time (back on August 8th, 2018) we ran out of time at station 11. This time we made it to 14 when 6:07 timer went off.  We used the Mary time to get to the top with half the reps and only running in-between stations.  NEXT time we’ll probably just run in-between each station.  That would probably leave extra time for warm up and marry.  

MARY:

Mary, we don’t need no stinkin Mary, we’re too busy climbin a hill.

COUNT-OFF & NAME-O-RAMA
Snaggletooth, Neutron, Chaco, Booster, FNG(DC), Trolley

CIRCLE OF TRUST/BOM:
Reminder info about bible app that has compare mode to see different versions, reading plans, and verse of the day.  Verse today https://www.bible.com/verse-of-the-day Wait on the Lord : be of good courage, and he shall strengthen thine heart: wait, I say, on the Lord .  Psalm 27:14

Humpty-Dumpty

THE SCENE: 72. Pretty humid.  Wispy clouds scuttling across the pale face of the waning gibbous moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Crab Kicks x(something… PAX lost the count after 1. I blame Mayberry.)
Windmills x10 IC
Travoltas x10 each side IC
Cossack Squats x20 IC
Hand Release Merkins x10 OYO

Special add-on of 5 burpees for every vote of “*&$## Waxjob!” in last night’s poll about swimming in the beatdown… Surprisingly, only 5 burpees!

THA-THANG:

Grab a battle buddy, grab one CMU per team, and mosey to the hockey rink.

Line up on one side for some Humpty-Dumpty Dora 1,2,3!
Partners share 100 merkins, 200 big boys, and 300 squats.
As one partner does reps, other partner:
-Runs to opposite wall,
-Picks up CMU and sets it on the wall
-Vaults over the wall
-Sets CMU on the ground
-Runs to the asphalt and does a burpee
-Reverses the wall process with CMU and does another burpee
-Runs back to partner

After a 10 count, line up along the end line for 7s OYO: 8-count Body Builders on one end, Squat Jumps on the other.

Gather up CMUs and head back to the AO

Surprisingly, only one Humpty Dumpty had a great fall. 10 burpees all around in memoriam.

MARY:
On your six for 15x Flutter Kicks IC, hard switch to 15 more Slutter Kicks IC
Left-Right-Center LBCs OYO until time
COUNT-OFF & NAME-O-RAMA
19 PAX today including FNG Earwig! (Jerry Valentin)
CIRCLE OF TRUST/BOM:
Ps. 37:4 – “Delight yourself in the Lord, and He will give you the desires of your heart”.

Sounds great. “God’s gonna give me everything I want!” But that’s not what it says. He will give you the desires of your heart. His desires for you will be planted in your heart, such that they become your desires. These are his best for you, and these are what He will fill!

MOLESKIN:
I posted a poll last night to see who was interested in a swimming leg for today’s beatdown. Can’t say I was surprised by the responses to the negative, but also just a hair disappointed. That cool water woulda felt good this morning…
ANNOUNCEMENTS:
Lunch this Thursday… It’s gonna happen! Also don’t forget F3-Versary first weekend in November.

Back to it

THE SCENE: Nice morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Squats x20
Cherry Pickers x10 IC
THA-THANG:
Mosey to the grinder. Do 4 exercises at the pavalon, then bear crawl about halfway across grinder. Inch worm merkin the rest of the way to the scrapyard. Do 4 exercises at the scrapyard, then run down the path and back around to the pavalon. Rinse and repeat until Q calls time.

Pavalon Exercises:

  • CMU Bent Over Rows x10
  • One Hand CMU Merkins x12
  • CMU Curls x15
  • Goblet Squats x20

Scrapyard Exercises:

  • Burpees x10
  • BBS x20
  • Side Tri Rise x10 each side
  • Flutter kicks x15 (4 count)

MARY:
Boxcutters x20 (with a little extra, led by Hammy)
Captain Thor up to 7×28 (Led by Snorkel)
ATMs (led by Woodshack)
LBC OYO to cash out
COUNT-OFF & NAME-O-RAMA
13 men strong this morning. No FNGs.
CIRCLE OF TRUST/BOM:
I didn’t really prepare anything this morning, so I just talked a little about my experiences the past couple months. The last two months I have only made it to a few F3 workouts (if that) and I have been stress eating a lot. I’ve gained back about 12-15 pounds of the weight that I had lost since I started F3. I have been so busy and stressed that I started shutting down. I realized that when I get to that point, I put myself down. I am hard on myself for not getting things done. I get mad at myself for not doing 28 hours of work in a 24 hour day and I am very unhealthy. Instead of (as Tony Horton would say) doing my best and forgetting the rest, I do an ok job and then beat myself up for not doing better. I am going to try to do better and keep myself healthy the next time that I get that busy. One great thing about F3 is that we have men we can lean on and talk to when things get tough. Instead of leaning on my F3 brothers, I kept my distance. We all go through times when we feel overwhelmed and stressed. We need to approach these times with our heads up and our brothers on our 6. Staying healthy and talking to our brothers are two of the most important things we can do to stay happy in this life.
MOLESKIN:
Keep praying for Bumblebee and his family.
ANNOUNCEMENTS:
No announcements this morning.