F3 Knoxville

Thankful for Friends Like You

THE SCENE: Cloudy, muggy, low 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Imperial Walkers, 10 Plank Jacks, 10 Twisties, 10 Rockettes, 7 Little Baby Arm Circles and 3 Pterodactyls forwards and backwards, Little of This and That
THA-THANG:
Mosey to shaded parking lot that is across the street from the parking lot to entry of ball fields.  We will go around the parking lot counterclockwise stopping at each corner to do exercise then move to next corner in the following fashion:

  • Corner 1:  20 Carolina Dry Docks, Bear Crawl to Corner 2
  • Corner 2:  20 Merkins, Bernie Sanders to Corner 3
  • Corner 3:  10 Gas Pumps, Lunge to Corner 4
  • Corner 4:  10 Shoulder Taps (both shoulders = 1), Sprint to Corner 1
  • Rinse and Repeat

Mosey to Pavilion.  We will do 20 step ups on benches of picnic tables where both legs = 1

Mosey to bottom of Cardiac.  We will run up cardiac stopping along the follow areas to do the listed exercises:

  • Curve 1:  20 American Hammers
  • Curve 2:  20 Hello Dollies
  • Curve 3:  20 Decline Merkins
  • Curve 4:  20 Bench Dips

Mosey to parking lot by entry of ball fields.  We will go around the parking lot counterclockwise stopping at each corner to do the following exercises and them moving to the next corner in the listed manner:

  • Corner 1:  20 Squat Jumps, Sprint to Corner 2
  • Corner 2:  20 Squats, Bernie to Corner 3
  • Corner 3:  20 Big Boy Sit-ups, Sprint to Corner 4
  • Corner 4:  20 Iron Mikes (both legs = 1), Bernie to Corner 1
  • Rinse and Repeat.

Mosey to bottom of Mini-Cardiac.  We will Bernie Sanders to park sign, then sprint to top.

Mosey on trail going along the roadway, then turn south toward the stop sign at the northeastern corner of the admin bldg.  We will do 20 Flutter Kicks.

Next, we will sprint to start of rail by road, lunge along rail, then sprint along road until it is close to the Bat House.

Next, we will run at own pace to big tree by road that is north of the bat house then run back and go down the steps by the bat house then run back up to AO.

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
20 men, no FNGs
CIRCLE OF TRUST/BOM:
Thank You Friends

Thessalonians 5:11:  Therefore encourage one another and build one another up, just as you are doing.

Gents, I am so lucky to have brothers like you who encourage me.  When my wife went through treatment for breast cancer right when Covid-19 first hit, you guys were constantly giving my words of encouragement, offering to bring me food, and sending messages to me.  When I had my hip replacement surgery last year, you guys were encouraging me again.  Now, I will be having total shoulder replacement surgery this Thursday.  I know some of you guys have already been praying for me.  It is so good to have strong men, brothers, like you who are keeping my six.  I am going to miss the F3 workouts for the next three months.  Of course, I will be jabbering on Slack as soon as I am out of treatment.  I will be coming to Asylum PM “board meetings” as soon as I am able.  And, when I am able to walk or ride a bike, I will be meandering around the Asylum while you guys are working out.  Praise the Lord for brothers like you.  Thank you God, for the boost in my life that my F3 brothers continually give me.
MOLESKIN:
Prayers for Crispr’s friend, for Pop-a-Top’s friend’s mother, for Abacus’ mom, for Lilydipper’s surgery, and for the upcoming F6 Dad and Child campout.
ANNOUNCEMENTS:
Dad and Child Campout coming soon.

Tour of Maryville

THE SCENE: ~76 degrees, muggy
F3 WELCOME & DISCLAIMER

  • Duly noted

WARM-O-RAMA:

  • Cherry Pickers IC – x10 (4ct)
  • Windmills IC – x10 (4ct)
  • Motivators – 1 round of 5 (Moses and Smuggler gave the Q crap for not completing the full 5-4-3-2-1 routine)
  • Frankensteins
  • Butt-kicks
  • Little Baby Arm Circles – x10 (forward and backward)

THA-THANG:

PAX took a mosey through the streets around the AO. During the stroll, each time we arrived at a street sign, the PAX had to complete the following exercises based on the number of letters in the street name (e.g. Best = 4):

  • Burpees
  • Squats
  • Big Boys

To top it off, the PAX alternated carrying the sandbag during the run through the streets.

It was made known the banker in the group apparently couldn’t count correctly (@Baby Weight)

MARY:
Ab Work:

  • Ankle touches IC – 4ct, x20
  • Flutter Kicks IC – 4ct, x20
  • BBS – x20 OYO
  • Hello Dolly’s – 4ct, x10
  • OH Claps – 4ct, x20

COUNT-OFF & NAME-O-RAMA
Moses, Smuggler, Shrimp Net, Cropdust, Yum-Yum, Baby Weight

CIRCLE OF TRUST/BOM:
Remember, you aren’t what people say about you. You are who God says you are. Find your purpose and spiritual gift through deep conversations with God via prayer.

MOLESKIN:
Enjoyed meeting @YumYum posting DR from F3 Nashville!

ANNOUNCEMENTS:

  • Arsenal Flag handoff –> Saturday, 7/30 from 7-8am
  • Work day Cerebral Palsy Center –> Saturday, 8/6
  • Men’s Meating –> Saturday, 8/20 @ 6pm (RSVP to @Swerve or @Rep Sleepy know by 8/9)
  • Beer Mile @ Moses’ –> Saturday, 9/10

Bugs Bunny’s Birthday

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
74 ℉ 95% 76 ℉ 5.3 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

20 SSHs, 10 Imperial Walkers, 10 Rockettes, 4 Cherry Pickers, Willie Mays, Some of this and that.

THA-THANG:

Mosey to football field. Under the moon’s goal post shadow, 4 corner bear crawl.

Move to goal line and the numbers.
Basic Four Corners – Using Numbers, 50 yd line, and Goal Line.
10 reps at each corner.
• Merkins
• LBC – 4 cnt
• Reverse Lunge 2-cnt

To Bleachers. Four Corners of a bleacher section.
10 reps at each corner
• Dips
• Decline Merkins
• Gas Pumps

Back on the field but this time using hash marks and 25yd line
7 of Diamonds
• 7 reps each corner – Burpees
• 14 reps/corner – Flutter Kicks 4-cnt
• 21 reps/corner – Merkins
• 28 reps/corner – Squats

Mosey back to flag.

MARY:
16 Hello Dolly
10 BBS
COUNT-OFF & NAME-O-RAMA
10 Brothers.
CIRCLE OF TRUST/BOM:

Today is Bugs Bunny’s Birthday.
• He made his film debut on this date in 1940
• On screen he battled Adolf Hitler, Benito Mussolini, Francisco Franco, and the Japanese along with other characters.
• He is an honorary Marine Master Sergent
• He was a mascot for the Kingman Army Airfield (Clark Cable and Charles Bronson trained there.)
• He was the mascot for 530 Squadron of the 380th Bombardment Group, 5th Air Force, U.S. Air Force, which was attached to the Royal Australian Air Force
• Was portrayed riding a torpedo as a logo for a Marine Torpedo/Bomber Squadron
• Appeared on the nose of 2 different B-24 Liberators
• Won an Academy Award in 1958
• Had his own television show in 1960
• In 1997 appeared on a postage stamp
• Been in a bunch of video games
• He also has been a pitchman for companies including Kool-Aid and NikeQuotes:
“I know this defies the law of gravity, but I never studied law!”
“You know, sometimes me conscience bothers me… but not this time.”
“Jumpin’ without a parachute? Kinda dangerous, ain’t it?”
“Don’t take life too seriously. You’ll never get out alive!”
“I don’t ask questions, I just have fun.”

Maybe his most famous quote – “What’s up, Doc?”

15 LESSONS YOU COULD LEARN FROM BUGS BUNNY
1. Show Interest in Others
What’s up, doc? It may not be the best pick-up line but it always got everyone’s attention. Bugs always shows willingness to make a new friend.
2. Be Fearless
Bugs was a bullfighter, an opera singer and always ready to match wits with his nemesis, Elmer Fudd. While you don’t expect to fight a bull, a little risk now and then isn’t a bad thing.
3. Be Comfortable in Your Masculinity
Costumes were a part of Bugs’ personality and his burrow must have been full of them. One of his favorites was disguising himself as a woman and fooling Elmer—who must have had pretty bad eyesight.
4. Be Yourself
With the exception of Elmer, Bugs never pretended to be something he wasn’t. He was happy just being the good ol’ boy rabbit that he was.
5. Always Leave Them Laughing
Bugs found humor in everything and made sure everyone else got the joke.
6. Eat your Veggies
Carrots were the staple of Bugs’ diet. You can learn a lesson there, not exclusively carrots of course but, a balanced diet is the key to looking and feeling great.
7. Be a Creative Problem Solver
Bugs always found a way to get out of a pickle. No matter how bad the problem, in every Bugs Bunny cartoon, he somehow discovered a way to make things right.
8. Never Give Up
Elmer and Bugs had constant battles—one chasing the other, one never being caught. To Bugs it was all fun and games. If Elmer wanted to give up, Bugs taunted him to continue.
9. Accept Others’ Differences
Bugs shared the woods with bears, turtles and of course the hunter, Elmer Fudd. To Bugs, they were all straight men for his endless jokes. Make sure you treat everyone the same, but maybe without making them the butt of your jokes.
10. Choose Your Battles
Bugs knew when he was outnumbered and found ways to avoid outright battles. He was willing to take on a pack of Elmer’s hunting dogs but, only on his own terms.
11. Don’t Take Life too Seriously
Nothing, but nothing was too serious for Bugs to make a joke about it. The more pompous the advisory the better the joke, in his view.
12. Believe in Miracles
Nothing was too great an effort for Bugs. He trusted that his mad schemes would work out and in the end, they always did.
13. Enjoy the Moment
Encourage yourself to be like Bugs and enjoy the day. Bugs found delight in everything around him, be it carrot patch or a shady spot to relax.
14. Go Big or Go Home
Don’t do things on a small scale. Be like Bugs and never play a horn when you can command a parade.
15. Be Two Steps Ahead
In Bugs Bunny cartoons, Elmer never caught Bugs unless Bugs wanted to be caught. Bugs always knew what Elmer was plotting and managed to foil his plans every time.

 

MOLESKIN:
For our friend, Mike and his battle with anxiety. For Brad, and his living situation. For those with upcoming surgeries (Lily). And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

August 6th workday 7AM – Cerebral Palsy Center.

Habits, Part 2

THE SCENE:  75 and thick.
F3 WELCOME & DISCLAIMER:  Administered.
WARM-O-RAMA: 

  • Phelps
  • RFTS / LIH
  • Grady Corns
  • Mountain Climbers
  • Up/Down Dog
  • SSH

THA THANG:

  • Mosey to the new building, pick a spot on the bench.
  • 30 seconds of each
    • Derkins
    • Single leg squat (L)
    • Dips
    • Single leg squat (R)
    • Incline CDD
    • Plyo step-ups

 

  • Mosey to the pond.  There are 2 trees along the path – approx. half way around the pond from each other.
    • 50 merkins + 50 LBCs.  Run to the other tree.
    • 40 merkins + 40 LBCs.  Run to the other tree.
    • 30 merkins + 30 LBCs.  Run to the other tree.
    • 20 merkins + 20 LBCs.  Run to the other tree.
    • 10 merkins + 10 LBCs.  Run to the other tree.

 

  • Mosey to the Big Lot;
    • Bear crawl one line.
    • 10 flutter kicks (count 1 leg)
    • Bear crawl one line.
    • 10 hello dollys

 

  • Jelly Legs

 

MARY:

  • Dealer’s choice.
  • Jail break!

COUNT-OFF & NAME-O-RAMA

9 for bootcamp + 5 Rushers

COT / BOM

All this week, we’re talking about habits.  For Part 1 on Monday, Guardrail led a discussion about cultivating our hearts in preparation for a habit change – starting a new good habit, killing an old bad habit.  Today we continued talking about habits – as we start a new, or end an old, let’s plan for failure.  Let’s think about what might cause failure and pre-decide on strategies to avoid those or to quickly rebound from them.

When you are starting a new habit, what kinds of things are going to throw you off course?

Stumble:  I’m not making any progress toward my goal.
Did you just set a goal – or did you also define a plan and come up with systems to get you to the goal?  “Systems” are the reminders, queues, routines, notes, people, etc. that you set in place to facilitate your work toward to the goal.  James Clear says “you don’t rise to the level of your goals; you fall to the level of your systems.”  A goal is just a daydream without a plan.  Make sure you have an actionable plan + establish systems to execute that plan.

Stumble:  I’m not seeing change happen as fast I thought it would.
Adopt a long-term perspective.  Have short-term milestones. Especially in the short term, evaluate your progress based on how well you stick to your plan, not your results.  Worry about meeting the plan today – tomorrow worry about tomorrow.  Keep your sights only looking that far out.  If you have a good plan and you stick to the plan, your goal will take care of itself.  Again from James Clear, “You should be more concerned with your current trajectory than with your current results”.

Stumble:  I missed a day, so I guess I’m done. 
Sometimes we have an all-or-nothing mindset.  If we fail one time, we think we are a failure.  Like my daughter who is learning to walk, I wouldn’t say to her “just two steps?!?  Come on!“.  No, I say “Two steps! Great job girl!  Now try and again and get three steps this time!!!”  As you are learning to do something new, coach yourself the same way.  Give yourself some grace.  If you miss a day, don’t miss two. Missing one day reduces your chance of success by 5%.  Missing two consecutive days reduces your chances by 40%.

As we start new habits, here are three strategies that we’re going to implement

  1. Create systems to push you toward your goal
  2. Success is sticking to your plan TODAY
  3. If you miss a day, don’t miss two.

You are what you repeatedly do.  Every action you take is a vote for the type of man you want to become.

With that in mind…

  • What good habit do you need to start?
  • What unhealthy habit do you need to stop?

Come back Friday for Part 3 of this Word!

 

MOLESKIN:

Prayers for Data, Papa Lock, and Shrubbery’s Aunt.

ANNOUNCEMENTS:

Heavy Encouragement

THE SCENE: Gloomy and Sticky
F3 WELCOME & DISCLAIMER

Check


WARM-O-RAMA:

  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Toe Merkin: 15 x 4 IC
  • Cherry pickers 5 x 4 IC
  • Tempo Squat: 5 x 4 IC
  • Tie fighter: 10 x 4 F & 10 x 4 B
  • Moroccan Night Club 10 x 4
  • SSH: 10 x 4 IC

THA-THANG:

Mosey to my tailgate

Double coupon discount day

Each man pulls a card, Ace – 8

Pickup all coupons from bed of my truck

  • Ace – FLAG and 20# rucksack
  • 2- 5 – one corner of the 120# sandbag
  • 6 – 60# sandbag
  • 7 – 40# sandbag
  • 8 – 40# sandbag 

Mosey to the parking lot and get in a large circle

One exercise per man. 

  • Flag, wave it like you just don’t care
  • 120# sandbag bear hug squats
  • 60# sandbag bag dead lifts
  • 40# sandbag curls
  • 40# sandbag tricep extensions
  • 20# ruck sack merkins

The two men without a coupon run the length of the parking lot and back, when they return, rotate, rinse and repeat until every man has performed every exercise, then Coupon carry to the close goal line of the soccer field.

Spread out the 120, the 60, both 40’s

  • 2 men 120# sandbag drag 40 yards May pull forwards or backwards
  • 2 men 60# sandbag toss 40 yards Death march style
  • 2 men 40# sandbag overhead toss 40 yards and back Death march style
  • 2 men 40# sandbag under leg drag 40 yards and back Death march style

Everyone hold plank until 6 is in. 6 in, rinse and repeat until all men have completed every exercise. 

Hard stop recover at 5:50

Bear Crawl to Glory

Man with the ace is on the goal line, everyone else gathers around for encouragement.

Ace man sit’s on the 120# sandbag and strap shoulders in. Lean forward to bear crawl. 

Bear crawl pulling the 120# bag across the 40 yard line as fast as possible. Men on the sides do not let the man stop. Yell scream, and encourage the man to pull as far as he can. 

Rinse and repeat until every man in order of 2 – 8 has reached the goal

RTB

MARY:

No Time

COUNT-OFF & NAME-O-RAMA
8 HIM’s, 2 FNG’s from Monday had to be renamed due to replication, Otis is now Binks, and Shredder is now Rap Sheet

We have had consistent effort from a 2.0, thought it was time to give him a name, He liked Tarantula, so Tarantula it is.
CIRCLE OF TRUST/BOM:

Encouragement

The whole point of the bear crawl to glory was encouragement. We as brothers need to be constantly building each other up as men. We need to hold each other accountable. We need to be the men in the community that set the example of what it means to be a man, and there is no finer example than our AO motto.

“Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”

1 Corinthians 16:13-14 ESV

MOLESKIN:
These men absolutely killed Heavy day. Shout out to Wingman who pulled the 120# sandbag like it was not even back there. That was impressive brother.
ANNOUNCEMENTS:

  • 2nd F gathering at Shakira’s coffee shop 8am Saturday morning. See you guys there.
  • August 6: 7 AM.  Work Day at the Cerebral Palsy Center.  See Slack for details.
  • Coffeteria at McDonalds.
  • Seems like there was one more, but I don’t remember.