F3 Knoxville

Square Dancin’ In The Gloom

THE SCENE: Chilly, gloomy, ominous, lol
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith

– My name is Steam & I’ll be your Q this morning

– I am not a professional and you are here on your own volition – which means I don’t know any injuries you may or may not have

– So if you need to modify any of the exercises we do this morning – feel free to do so

– That being said – you’re not here on accident this morning. Neither are they. Let’s rock.


WARM-O-RAMA:

    1. SSH: 15×4
    2. Imperial Walker: 15×4
    3. Squat-Bender: 15×4
    4. Merkin: 15×4
    5. SSH: 15×4

THA-THANG:

Mosey to Market Square

– Warm-Up with the Market Square Dance (3 Evolutions Total)

  • Start at C1 (bottom R)

    • Sprint to C2 (Top R)

    •  Fireman carry to C3 (Top L)

    • Sprint to C4 (Bottom L)

    • Fireman carry to C1

    • Modify = lunges

  • [ 15×4 SSHs ]

  • Start at C1

    • Sprint to C2

    • Bear crawl to C3

    • Sprint to C4

    • Bear crawl to C1

  • [ 15×4 SSHs ]

  • Start at C1

    • Sprint to C2

    • Long-jump to C3

    • Sprint to C4

    • Long-jump to C1

  • [ 15×4 SSHs ]

– Converge @ the bell

  • Stayin Alive with 75
    • Bell —> sprint to stage
    • There are 5 steps
    • 15-4 count incline merkins on each step – one evolution at a time
    • Do this 5x
    • We will do the merkins in unison and in cadence

[ Mosey back to AO ]

    • Each stop sign/stoplight = 15 merkins

COUNT-OFF & NAME-O-RAMA
Count-Off = 8

Name-O-Rama: G-6, Jenner, Careless, The Voice, Old Spice, Bessie, Swanson, Steam (Q)
CIRCLE OF TRUST/BOM:

  • Did a Lord of the Rings trilogy this weekend and as you can guess, it was awesome. Huge LOTR fan. I love the Christian symbolism that is portrayed in the trilogy, as well as the 9 or so hours of action and overall story. One of my favorite moments comes from the character of Samwise Gamgee, the main character’s reliable companion:
  • Frodo :
    • I can’t do this, Sam.
  • Sam :
    • I know. It’s all wrong. By rights we shouldn’t even be here. But we are. It’s like in the great stories Mr. Frodo. The ones that really mattered. Full of darkness and danger they were, and sometimes you didn’t want to know the end. Because how could the end be happy. How could the world go back to the way it was when so much bad happened. But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come. And when the sun shines it will shine out the clearer. Those were the stories that stayed with you. That meant something. Even if you were too small to understand why. But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back only they didn’t. Because they were holding on to something.
  • Frodo :
    • What are we holding on to, Sam?
  • Sam :
    • That there’s some good in this world, Mr. Frodo. And it’s worth fighting for.

[ This week, a war is being waged against you, against me, against our country and her leaders, against our world. Sometimes this is more tangible than others. ]

  • Consider Ephesians 6:10-20 our epic pre-battle speech as we ride out to the enemy and meet him head on this week.

“Finally, be strong in the Lord and in the strength of his might. Put on the whole armor of God, that you may be able to stand against the schemes of the devil. For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand firm. Stand therefore, having fastened on the belt of truth, and having put on the breastplate of righteousness, and, as shoes for your feet, having put on the readiness given by the gospel of peace. In all circumstances take up the shield of faith, with which you can extinguish all the flaming darts of the evil one; and take the helmet of salvation, and the sword of the Spirit, which is the word of God, praying at all times in the Spirit, with all prayer and supplication. To that end, keep alert with all perseverance, making supplication for all the saints, and also for me, that words may be given to me in opening my mouth boldly to proclaim the mystery of the gospel, for which I am an ambassador in chains, that I may declare it boldly, as I ought to speak.”

Ephesians 6:10-20

MOLESKIN:
Prayer request from G-6 for Cooper Dewalt – severely damaged his fingers in an accident this weekend

Calves and Bears

THE SCENE: Cool and overcast with plenty of gloom to go around.  Perfect beatdown weather.  Abundant mumblechatter complaining of previous calf work… Sorry boys.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Crabettes x15 IC
Merkins x15 OYO – First 5 (min) with clap
Imperial Walkers x15 IC
Windmills x10 IC
Failure to Launch x8 IC
Calfkiller – 5 sets of 20 calf raises with 25%, 50%, 75%, and AYG runs in between

THA-THANG:
Buddy up for Broken Wheelbarrows. 2 parking spaces, 5 merkins, repeat, then swap positions, repeat, return to start in the same way.

Mosey over to the low wall area for 11’s:
Hand-release derkins on the wall, 8-count body builders in the breezeway.
Mosey back and forth, except for the stairs. Crawl Bear up those (backward).

That’s all we have time for today, folks! Head back to the AO

MARY:
About a minute left for a crunch cash-out.
COUNT-OFF & NAME-O-RAMA
10 strong this morning, including a visit from Brickyardigan Tuba!
CIRCLE OF TRUST/BOM:
Exodus 2:11ff
One day, when Moses had grown up, he went out to his people and looked on their burdens, and he saw an Egyptian beating a Hebrew, one of his people. He looked this way and that, and seeing no one, he struck down the Egyptian and hid him in the sand. When he went out the next day, behold, two Hebrews were struggling together. And he said to the man in the wrong, “Why do you strike your companion?” He answered, “Who made you a prince and a judge over us? Do you mean to kill me as you killed the Egyptian?” Then Moses was afraid, and thought, “Surely the thing is known.” When Pharaoh heard of it, he sought to kill Moses. But Moses fled from Pharaoh and stayed in the land of Midian. And he sat down by a well.

Moses recognized the unjust situation of his people and wanted to do something about it… but he decided to take matters into his own hands and handle it his own way. Instead of helping the situation, he ended up on Pharaoh’s most wanted list. It wasn’t until he was called by God and led each step of the way that the people of Israel left slavery in Egypt. Be careful about charging into a situation with guns, or fists, or words blazing. Take a step back, seek God’s timing and direction.

MOLESKIN:
Not sure which one was worse… The 8-count body builders or the Crawl Bear Stairs.
ANNOUNCEMENTS:
Sign up for the 3rd anniversary celebration weekend! Nov 2/3. Also fall fun fest at Bunny’s parents place. Check GroupMe for deets.

Gloomy Monday

THE SCENE
60 and foggy

Welcome & Disclaimer

 

THE THANG
COP
SSH x25 (IC)
Tempo Squats x15 (IC)
Dive Bombers x15 (IC)
Line up on curb
Run to far curb and back
Diagonal Lunges x12(IC)
Run to far curb and back
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Run to far curb and back

Mosey to the hill near the parking lot and pair up with a Battle Buddy of similar fitness level.

 

Lt. Dan’s Revenge
Start at base of hill.  Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill.  At the top do 5 merkins.
Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).

Mosey to parking lot on the other side of the playground.

 

Pyramid of Pain
Each man will complete the following:

  • Complete exercise 1 then run around the parking lot
  • Complete exercise 1 and 2 then run to the top of the hill. Continue until you get to 6 exercises
  • Upon completion of all 6 exercises continue but take one exercise off each round starting with 1 (then 2, 3 and so on).

Exercises (x15 of each):

  1. Narrow Squats
  2. Diamond Merkins
  3. 4ct Flutter Kicks
  4. Tuck Jumps
  5. Dry Docks
  6. 4ct Freddy Mercury

Mosey back to SP

 

MARY
American Hammers – x20 (IC)
4ct Side Crunches x10 each side (IC)
Box Cutters – x20 (IC)

 

COT
Number off and Name-O-Rama – 33 PAX including 1 FNG – Sunshine

 

BOM
Everything we did this morning is nothing complicated or fancy.  Each man could do what we did alone with no problem…the question is would you?  The second F, Fellowship, is what empowers the first F (Fitness).  Our strength is drawn from each other.  Seeking to be the leaders we want to be in our families and community is hard work.  Each day we have to get up and recommit.  Doing it alone is a recipe for failure, but together we can make a little progress each day.

Bottom line – Make sure you are locking shields with other men seeking the same goals you are seeking.  Don’t try and go it alone!  You aren’t meant to do it alone.  Growth is a team sport.

 

 

Submitted by Cap’n Crunch

Cat and mouse run

THE SCENE: 57 and extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching oyo

Slow modey
THA-THANG:
Pax run around loop, 1 pax plays mouse and sprints ahead for 30 seconds and does merkins while pax catches up . 3 rounds

1/4 mile slow mosey then 1/4 mile all you got Sprint .

 

MARY:
Catch your breath

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

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

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.