F3 Knoxville

Top of the Equalizer

THE SCENE: Warm. Sweaty. Delightful.

F3 WELCOME & DISCLAIMERS

WARM-O-RAMA:

  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC

THA-THANG:

Had a number of stations laid out around the top of the Equslizer. Stations included:

  • Mtn Climbers (each leg) x5 — Imperial Walkers to Next Station
  • Diamond Merkins x5 — Mosey to Next Station
  • Plank Jacks x5 — Crab Walk to Next Station
  • Box Jumps x5 — Mosey to Next Station
  • SSH (4-count) x5 — Lunge to Next Station
  • Merkins x5 — Mosey to Next Station
  • Flutter Kicks (4-count) x5 — Broad Jump to Next Station
  • Crab Toe Touches (each leg) x5 — Mosey to Next Station
  • Squat Jumps x5 — Bear Crawl to Next Station
  • BBS x5 — Mosey Back to the Start

 

On each subsequent lap, we increased rep count by 5 (there was mild griping after the round of 20).

MARY:

  • Box Cutters IC x25

COUNT-OFF & NAME-O-RAMA

11 PAX

CIRCLE OF TRUST/BOM:

Fruit of the Spirit – if you are of the spirit, these are the things that you produce – Patience is a tough one; it’s also really important – how can you tweak your habits & behavior to cultivate patience in your life?

MOLESKIN:

Great effort from the PAX today.

ANNOUNCEMENTS:

Make sure to read the F3 weekly email.

Treebiscuit – Shamrock

✔ THE SCENE: It’s early

✔ F3 WELCOME & DISCLAIMER: Covid-19 as well as welcome

✔ WARM-O-RAMA:

  • SSH
  • Mtn Climbers
  • Tennessee Rockin Chairs
  • Windmills
  • Cherry Pickers

Tree Biscuit – Shamrock:

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

Minutiae (aka Rules):

  • A tree only gets tagged once.
  •  Scaling/Modification:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over campus so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers + Number cadence
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What’s a Tree:
    • We don’t do burpees for any old shrub. They have to be worthy. Trees should be about 6 inches around and 10 feet tall.
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Terrain
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Volume
    • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

And Todays total

  • Shamrock – 216 – May 27, 2020

MARY

We burped until the clock ran out.

Circle of Men

1 corinthians 9:24 Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! 25 All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. 26 So I run with purpose in every step. I am not just shadowboxing. 27 I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

Announcements

Sign up for Q’s!.  Mandolin on Friday.  Link to Q Cal List

Memorial Day at the Big Ball

THE SCENE: Perfect weather.  Not too hot, not too cold
F3 WELCOME & DISCLAIMER

I am not a professional.  You are here on your own accord so push yourself but modify if needed.
WARM-O-RAMA:
SSH x 20

Tempo Squats x 15

Tempo Merkins x 10

Baby Arm Circles
THA-THANG:

Mosey to Sunsphere for some ladder work:

  • 5 Burpees
  • 10 Merkins
  • 15 squats
  • 20 American Hammers (2 ct)
  • 25 LBC’s
  • 30 Mt. Climbers (2 ct)
  • Between each exercise run to far steps, bear crawl up stairs, run back to the base of the Sunsphere.

Mosey to new yard area:

– Bear crawl 360 up the yard IC 10 reps each direction.  Lunge the remainder of the yard.

– Beginning at one corner, 5 Merkins, 10 squats, and 15 SSH – run 1 lap around yard.  Repeat exercises then run 2 laps around yard.

Mosey to L&N:

With coupons: 25 curls, 25 OH presses, 25 triceps – 20 flutter kicks.  Repeat coupon exercises with 20 reps each.

MARY:
Walked single file around the Veterans Memorial in silence thanking God for the sacrifice paid by the men and women who have died for our freedoms.  Ended back at the AO.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Personal thoughts from reading Philippians chapter 1.  Paul, writing from prison, is praying for others, sharing the gospel with courage and encouraging others in their walk with God and they too share the gospel “without fear”.  His mind isn’t focused on his immediate trials but on eternal things.  Key words from this chapter I noticed he wrote from prison.  Joy, yearn for you, confident, without fear, Christ is proclaimed and in that I rejoice, eager expectation, full courage, hope, convinced, joy in the faith, standing firm, not frightened.

Verse 27 “Only let your manner of life be worthy of the gospel of Christ.”

Question to myself and us as men, “What is my attitude and outlook during difficult times?”  Paul was in prison but still kept pushing forward with what God wanted him to do.
MOLESKIN:

ANNOUNCEMENTS:

Welcome FNG Gilette.

The Second Time is Better

THE SCENE:  67 and clear
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Cherry pickers x 7 IC
  • Tempo squats x 7 IC
  • Imperial Walkers x 7 IC
  • Hillbillies x 7 IC
  • Mountain Climbers x 10 IC
  • Knee tap Merkins x 7 IC
  • Projectivator from 7

THA THANG:

Short mosey to the bars…
15 muscle-ups on the wall + 15 dips on the bars (x3 Rounds)

 

Mosey to K-25 Hill

DORA

Partner 1 – Up the hill

1st time – Sprint

2nd time – bear crawl

3rd time – Bernie

Partner 2

45 burpees

45 BBS

45 lunges (2-ct)

45 squats

45 Merkins

 

Mosey to the Friendship Bell

11s; Dips and Derkins + 5 box jumps between each set

 

MARY:

Mosey back to the flag for some Mary

  • Sleeping Hillbillies L&R
  • Flutter Kicks
  • Freddy Mercury
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

Me and 6 of the best men I know

CIRCLE OF TRUST/BOM:

Did that workout seem familiar?  It was a do-over of my first ever F3 workout – one that Snaggletooth Q-ed last April.  Our first time, my performance was terrible.  I couldn’t finish the muscle-ups, was sucking for air like a drowning swimmer, felt ready to vomit at any moment, and was wondering why Archie would invite me to participate in such agony.  You guys dragged this sorry FNG around the park while he muttered to himself, “what the heck am I doing out here at 5:30 in the morning??”  Our second time, however, my personal performance was considerably better than the first.

Let’s talk a minute about regrets.  I’ll start with one of my own…

My wife was 10-weeks pregnant until we lost our baby last week.  We will surely be grieving that loss and processing our emotions for a long time.  While I’m not ready to talk about those feelings publicly – I am going to talk about my response to our tragedy.  You see, this isn’t our first time.  Eight years prior, almost to the day, we lost another baby – what would have been our second child.  Just like my first time doing this workout was a terrible performance, my first time leading after that tragedy was dreadful.  My wife and I grieved our loss separately – I did not try to communicate my feelings and I didn’t pursue hers well.  After just a few days, I went on a work trip to Las Vegas and left her to mourn with our infant son.  At the time, I had some unhealthy habits (self-centeredness, jealous thinking…) and few healthy habits (wasn’t exercising or praying regularly, no shield lock with other men…).  I’ve spoken before about a season of complacency in my marriage. It would be years later before I realized that the origin of that complacency may have been this occasion and some of the aftermath.  Little did I know how lasting an impact it would have… how that curve in the road would redefine us for a time.  My uninspired response and retreat after our shared trauma made an agonizing season even harder – and it is one of the biggest regrets that I have.

This second time isn’t any easier.  In fact, for a multitude of reasons – it seems to be much harder on both of us.  However, I have an opportunity to relive that regretful experience from 8 years ago.  This time, my response can be less selfish and more considerate.  I can think less often of myself and more often of the ones who I’m charged to support and lead.  I can engage with my wife and embrace her often.  I can pray for her and with her.  I can talk to her about my sadness.  I can grieve with her and be there to support her.  I can talk compassionately with our other kids – who are also confused and saddened by our circumstances.  I can continue to care for my physical and emotional health so that I can effectively lead my family.  Our second time, my personal performance will be considerably better than the first.

BB Reader – Are you ready to do something courageous?  Let’s reflect now on you…  What is something that you regret?  Write it down.  Why did you make that choice or decision?  Write it down.

Proverbs 26:11 “As a dog returns to its vomit, so a fool repeats his foolishness”

What specifically would you do differently if you are one day in a similar situation? Write it down.

  • What would you say differently?
  • How would you process your thoughts differently?
  • What would you do differently?
  • What would you not do or say?

Proverbs 24:16 “Though a righteous person falls seven times, he will get up…”

You may not ever get a chance to re-do your regret, but what can you do about it today?  Write it down.

  • Issue an apology?
  • Make a recommitment?
  • Take a step toward a long-abandoned dream?
  • Cast-off unhealthy habits which will set you into a tailspin next time?
  • Incorporate or continue healthy habits to be better prepared for next time?

MOLESKIN:

T-Claps to Snaggletooth for creating today’s workout and Q-ing it a little over a year ago

Hat-tip to Archie for pulling me out to F3

I know that, sadly, other HIMs have a wife who has, or will, experience a miscarriage.  If you want to work through that agony with someone who can relate, DM me on Slack and we’ll get together.

ANNOUNCEMENTS:
Pool Boy on Q tmrw at JUCO, Snaggletooth for Heavy PT on Thursday, Mailbox on Friday at JUCO

Memorial Day Murph at the Asylum

THE SCENE: Perfect weather today around 68 at time of workout
F3 WELCOME & DISCLAIMER

Reviewed the standard disclaimer and included that not only am I not a professional I am worse… included Covid disclaimer and keep your spit and snot to yourself

WARM-O-RAMA:

SSH x 20

Slow Cherry Pickers x 5

Butter Fly Stretch combined with Coach Dunn’s advise.

Shoulder stretch

5 burpees

THA-THANG:

Today we did a modified Murph workout – the Murph is dedicated to Lt. Michael P. Murphy.  United States Navy Seal May 7, 1976 -June 28, 2005. This workout is traditionally done by the F3 community and many others on Memorial Day in remembrance of Lt. Murphy and all the others who have made the supreme sacrifice for our country. For more information about Lt . Murphy and the Murph challenge : https://www.cnn.com/2019/05/27/us/memorial-day-murph-challenge-trnd/index.html

The Murph:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Merkins
  • 300 Squats
  • 1 Mile Run

We modified the workout by submitting CDD for the 100 pull ups ( Fellas I am 53 and can’t swing 100 pull ups) The Pax ran to three different area in the park to complete sets of the exercises.  Ten total sets each containing  10 CDDs, 20 Merkins,  and 30 Squats. final leg of the workout was a run to the East Tennessee State Veterans Cemetery.

At the Cemetery Crankbait ( Pluto’s 2.0 ) led a short program on Memorial Day and shared a letter that he had received two weeks ago from Medal of Honor recipient Woody Williams. Woody Williams is the last surviving Marine Medal of Honor recipient from the Pacific theatre. For more information about Woody: http://www.hwwmohf.org

Crankbait added that this part of the letter was most meaningful and spoke to what Memorial Day means:

” I have been designated a hero many times since WWII but in my mind the heroes never got to come home. The rest of us were blessed with the opportunity of coming home to our loved ones. I am grateful to be one of those. My wife who is in heaven had a saying she would remain me of very often.

Life is God’s gift to us..what we do with it is our gift to God”

MARY:
the group ran back to the AO and did one round of name your ab work while the Q stayed with the 6 to bring it home on the run back.
COUNT-OFF & NAME-O-RAMA
9 Pax got better!
CIRCLE OF TRUST/BOM:
Pluto shared the importance of Memorial Day and remember those who gave the utmost sacrifice. Pluto asked each of the Pax present to realize that there are many who are not Americans who would be grateful for the problems that we each have. Many in other countries have life and death challenges every day and would gladly take a day of challenges as experienced by an American.
MOLESKIN:

I was grateful to have Crankbait as my Co Q !
ANNOUNCEMENTS: