F3 Knoxville

Showing Up for Life

THE SCENE: low 40s and drizzly… sure lived up to the GLOOM in Fake Gloom!
F3 WELCOME & DISCLAIMER

Yep
WARM-O-RAMA:
20 SSH (IC), Little of this and that, 10 Cherry Pickers, 10 Baby Arm Circles forward/backward, 20 Tempo Squats (IC)

THA-THANG:

  • Mosey up the tail of the dragon and around, down baby Everest, and back to AO to warm up.
  • MINI TABATA (20 sec on/10 sec off x 6):
    • Carolina Dry Docks *
    • American Hammers *
    • Peter Parkers *
    • LBCs *

* Run up Baby Cardiac after each set.

Mosey to parking lot across street

LIEUTENANT DANS (split into two groups)

  • Two lunges+ Squat =1, Ascending reps, to group, which is holding Al Gore. Then second group returns.
  • Rinse and repeat, adding a Bobby Hurley to the squat rep.

BERNIE SUICIDES

  • Run forward ¼ across parking lot, Bernie Back.  5 star jumps
  • Repeat ½ way across. 5 star jumps
  • Repeat all the way to curb. 5 star jumps
  • RINSE AND REPEAT, but with 5 Burpees instead of star jumps.

FOUR CORNERS

  • 20 Merkins, BEAR CRAWL TO NEXT CORNER
  • 20 Hello Dollies (4-ct), BERNIE SANDERS TO NEXT CORNER
  • 20 Mountain Climbers (4-ct), HOP TO NEXT CORNER
  • 20 Smurf Jacks (4-ct), regular JOG TO NEXT CORNER.

MARY:
30 Bicycle kicks (IC)

COUNT-OFF & NAME-O-RAMA
Nine Strong!

CIRCLE OF TRUST/BOM:

Showing up for Life

This past Tuesday marked the 10 year anniversary of the Miracle on the Hudson, when Captain Sully Sullenberger safely landed an aircraft with 155 people on board on the Hudson River.  There were no casualties, in large part due to the preparedness and quick thinking of Sully, his crew, and the first responders. After reading about the incident, I was incredibly impressed with how Sully handled the situation, his ability to work under pressure, his humility, and his leadership.  I purchased his book, HIGHEST DUTY, and found some thought-provoking passages in there about his outlook on life that I wanted to share .

In the chapter “Showing Up For Life”, he begins by recounting an incident he heard on the news when he was a 13 year old growing up in Texas. A woman named Kitty Genovese had been sexually assaulted and killed outside her apartment in Queens.  Apparently, her screams were heard by others, but no one did anything about it.  The “Bystander Effect” was partly to blame; people are less apt to help in an emergency when they assume or hope that others will step up and help.  Sully made a pledge that day that if ever someone needed help, he would act. No one in danger would be abandoned.  Not on his watch.

When Flight 1549 crashed into the water, his crew assisted in getting everyone out of the airplane. Sully was the last to leave.  He walked the plane up and down, twice, to make sure no one was still on the plane.  No Man Left Behind.  Only when he was CERTAIN that no one still needed help in evacuating the plane did he himself jump into one of the rafts. When describing why he feels that ordinary people act courageously in extraordinary situations he says: “I believe many people in those situations actually have made decisions years before. Somewhere along the line they came to define the sort of person they wanted to be, and then they conducted their lives accordingly.  They told themselves they would not be passive observers. If called upon to respond in some courageous or selfless way, they would do so.”

Sully did that when he was 13, when he heard about Kitty Genovese.  It helped him act instinctively to save 155 people that cold January day 10 years ago. HIMs do not go through life as bystanders!  My coach used to say, if you visualize it, you will do it.   Take a moment and visualize how you would react in an emergency, what you would do if someone needed help in a life or death situation.  Will you be a bystander? Or will you act.

MOLESKIN:
Prayers for Puddle’s roommate, who is a young man recovering from an illness.

ANNOUNCEMENTS:

Look mom, no ‘merkins

THE SCENE: low 30’s but not too cold – no wind

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Upper body stretches OYO

THA-THANG:
8 stations:  7 in a circle with 1 in the middle.  Middle exercise is Turkish Getups and is the pace setter.  PAX doing Turkish performs 8 per side.  When they are done entire PAX run to the grass and back as a group and shift exercises.  Rinse & repeat as you progress around the circle.  We had time for 2 circuits.  Stations were as follows:

  • Curls
  • V up, Roll up
  • Squat Press
  • Tricep Extension
  • Side Deltoid raise
  • Slam Ball
  • Kettlebell Swing
  • Turkish Getup

MARY:
LBCs x 50

COUNT-OFF & NAME-O-RAMA
8 total:  Junk, Butters, Cosmo, Woodshack, La-Z-Boy, Farva, Toebox, Bartman.  Frosty also gets credit for the drive-by honk.

CIRCLE OF TRUST/BOM:

Short and sweet today.  Question:  Is the culture in your workplace the way you want it to be?   If not…what are you doing to change it?

MOLESKIN:

Cosmo pointed out that we may have set an F3 record of sorts….we didn’t do any merkins!  It wasn’t intentional, but that’s how it worked out.   Does it really count as an F3 beatdown if you don’t do any merkins??

ANNOUNCEMENTS:

Where Do You Want to Go

THE SCENE: 33 degrees F, 97% humidity, overcast skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Little Baby Arm Circles, Overhead/Forward Hand Claps

Run to Dalton Street and then down to the base of Waxjob Hill for a set of 7’s.  Started with one BBS at the base and 6 Burpees at the top.  Each time was Bear Crawl up and Mosey down.
THA-THANG:

Three stations using CMU’s

Station 1 (Touch It)

  • Incline Merkins – x17
  • Toe touches – x17/foot
  • Decline Merkins – x17
  • Dips – x17
  • Crossover Planks – x17
  • Bobby Hurleys – x17
  • Shoulder Taps – x17

Run length of the Grinder and return to Station 1.  Bear Crawl with CMU to Station 2.

Station 2 (Lift It)

  • Bent Rows – x12
  • CMU Swings – x12
  • Squat to OH Press – x12
  • Dead Lifts – x12/arm
  • Triceps Extension – x12
  • Curls – x12
  • Goblet Squat – x12

Run length of Grinder and return to Station 2.  Overhead carry CMU to Station 3.

Station 3 (Throw It)

  • Two hand CMU push throws toward West direction.  Throw six times.  Retrieve and OH carry back to Station 1 then run length of the Grinder.

Return to Station 1 and repeat stations 1 through 3.

MARY:
Flutter kicks, box cutters, LBC’s, ABC’s (capital letters), LBC’s
COUNT-OFF & NAME-O-RAMA
Total of 18.  No FNG’s.
CIRCLE OF TRUST/BOM:
I try to read two books a year.  I just made it under the wire in 2018 when I finished “Everybody Always” by Bob Goff on December 30th.  In the book Bob mentions that he recognized each of his 4 children’s 10th birthday in a special way.  His question to them was, “where do you want to go?”  His 4th child is an adopted boy from Uganda who had been mutilated by a witch doctor in that country.  His genitals had been cut off when he was 8 years old and left to die.  Charlie at age 10 wanted to climb Mt. Kilimanjaro.  After a few days they made it to 16,400 feet when Charlie decided he could not go any further.  At that point Bob holds a ceremony and gives Charlie medals for his efforts.  Medals for bravery, for effort, for strength.  He proclaimed him a Mountain Climber.  Bob Goff finishes Chapter 23 with this encouragement:

The most important part of our ceremony wasn’t what I said or all the medals.  It was what I didn’t say.  You see, I didn’t tell Charlie how far he had to go.  I said, “Charlie, look how far you’ve come.”  People who are becoming love celebrate how far the people around them have come.  They’re constantly asking the question, “Where do you want to go?”  Then they help the people around them get there.

Go do that with the people you love, including your enemies.  Don’t talk to them about their failures and the dark places they’ve been.  Talk to them about who they’re becoming and the bright hope that is their future.  Speak truthful and wise words over them.  Bring a few medals too.  As you put the last one on their chest, look them in the eye and tell them, “Look how far you’ve come.”  Knowing that the journey you and I are on never really ends, we can ask the people we love one of the most important questions ever conceived.

“Where do you want to go?”

I personally want to add that I see a lot of this going around with the Bomb Shelter HIM’s.  Sometimes we even intuitively know where our partners in the gloom are going.  We are there for them and we help them get there.

MOLESKIN:
Continued to lift Derrick up in prayer as he endures a long recovery from an auto accident  We added Tony for surgery recovery and also Rainman from F3 Knoxville.
ANNOUNCEMENTS:
Partnership construction with Blount County Habitat for Humanity has been cancelled for this Saturday.  A reschedule for late February is anticipated.

The Stairs to Mordor

THE SCENE: Mid-30s. Cloudy. No sign of Orcs.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

Baby Arm Circles (up and down) x15 ea

LBC x15 OYO

Merkins x15 OYO
THA-THANG:
Frodo Run (modified Indian run) with the One Ring (a hula hoop) being held overhead by the PAX in front. Handoff as 6 makes his way up. Run from AO to top of the Stairs to Mordor (back side of the Hill along Estabrook Road up to Middle Drive).

Fly You Fools! – PAX were instructed that anytime they saw a car or anytime they felt like it to shout “Fly you fools!” and everyone would stop to do 10 overhead claps. This happened a few times to and from the AO.

Top of the Stairs to Mordor

  • Partner up for some Dora ladder – 1 partner works out at the top while 1 partner runs down the stairs and back up.
    • 150 LBC
    • 150 Merkins
    • 150 Mountain Climbers
    • 150 Squat Jumps
    • 75 Mountain Climbers
    • 75 Merkins
    • 75 LBCs (cut for time)

Frodo Run back to the AO with some Fly You Fools interspersed en route.

MARY:
~15 burpees for ~1 minute to close it out.
COUNT-OFF & NAME-O-RAMA
Reverb, Dinger, Quarantine, The Voice, Cowbell, Passport, Sunshine, Scope, Filter
CIRCLE OF TRUST/BOM:
Quote from Gandalf in the Return of the King – “It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule”.

Be good. Do good. Leave it better than you found it.

ANNOUNCEMENTS:
None.

Club Fity

THE SCENE: Dang Cold
F3 WELCOME & DISCLAIMER .
WARM-O-RAMA:
Mosey to CMU pile. Throw in a few burpees on the way.
THA-THANG: Cluby Fity
50×50:  So the original plan was to do 50 reps of 50 exercises in celebration of my turning 50. However, I thought, hey that might take awhile. So I tried it on Saturday. Well it’s Tuesday and I’m just now getting over how soar it made me. It took 2 hours and 22 minutes to complete.  So for tomorrows workout we’ll probably do 20 reps of the 50 exercises and skip the warm-o-rama and mary.

1. Crunches
2. Merkins
3. Squats
4. Dolly Partons
5. Push Press
6. Iron Mikes
7. Flutter Kicks
8. Curls
9. Calf Raises
10. Star Crunches
11. Burpees
12. Corus Line
13. Side Crunches
14. Tricept lifts
15. Bobby Hurleys
16. Leg Lifts
17. Carolina Dry docks
18. Sumo Squats
19. Scissor Kicks
20. Rows
21. High Knees
22. Rainbow drops
23. Shoulder Taps
24. Side Lunges
25. Toe touch on six.
26. Bench Press
27. Thrusters
28. Crabets
29. Peter Parkers
30. Squat Jumps
31. Bicycles
32. Plank + rotate arms to sky – alternate
33. Heel Touches
34. Monkey Humpers
35. Donkey Kicks
36. American Hammers
37. Side Straddle Hops
38. Derkins
39. WWII Sit ups (straight leg Big boys)
40 Plank reverse leg lift
41. Travolta Plank
42. Imperial Walkers
43. Mountain Climbers
44. Pull overs on 6.
45. Supermans
46. Stairs
47. Diamond push ups
48. Swimmers
49. Overhead squats
50. Plank walk over block side to side

We ran out of time at #43. So next time do less reps.

CIRCLE OF TRUST/BOM:
We are depenent on God for every breath and heart beat.  Cherrish them!!
ANNOUNCEMENTS:
Hardship hill comin up.