F3 Knoxville

Ten Minute Tabata Torture

THE SCENE: Mid 70’s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

None
THA-THANG:

Indian run to the educator. Last man drops for a burpee and all out sprints to the front.
20 Dry Docks at the bottom. Sprint to the top for 10 Burpees and 20 side to side Lunges. Mosey back around the long way and repeat.
Indian run back to the grinder same as before.
Tabata abs
side to side mtn climbers,
side to side mtn climbers, am hammers
side to side mtn climbers, am hammers, bottle touches
side to side mtn climbers, am hammers, bottle touches, bicycles
am hammers, bottle touches, bicycles
bottle touches, bicycles
bicycles

MARY:
Included above
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:
If you are struggling with your station in life, evaluate whether you are there for a reason. Sometimes we must pay the price for better things on the way.
MOLESKIN:
Tabata abs was way worse than I could have imagined.
ANNOUNCEMENTS:

Can we all agree this is the worst word processor ever??

Diamonds are a mans best friend

THE SCENE: Mornin’ time and dark
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:

Tactical card 5 of diamonds

100 burpees

100 air squats

100 sir ups/ lbc

we did sets of 10 Burps with jogging between sets
THA-THANG:
Not sure about tha thang but after the warmup , we ran a 1/4 mile and then did 1:4 ratio of pull ups

Snorkel and Moses amrap pull ups for a total of 35 pull ups. The rest of the pax did 1/4 total of their pull ups . 10 pull ups basically . Gotta start somewhere!

  • Bearway to heaven
  • Yep, bear crawl suicides w more burpees while listening to Led Zeppelin, Stairway to Heaven

MARY:
Flutters x20 ic

side crunches x10 ic each side
COUNT-OFF & NAME-O-RAMA
10 pax beat the fartsack and worked hard this morning
CIRCLE OF TRUST/BOM:
Be intentional

 

ANNOUNCEMENTS:
Ruck… Moses mile coming up

Connect-Respect-Befriend

THE SCENE:   Scattered clouds, 75 degrees, 81% humidity, beautiful sunrise.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25, Cherry pickers x15, Little baby arm circles forward/reverse x12, Spiderman crawl 20 yards, Samson lunges 20 yards, 1000 yard mosey to locate 6 stations in Tha-Thang.
THA-THANG:
Hill work at softball field: Sixes 1BBS at bottom, 5 ascents up hill; 2 BBS at bottom, 4 ascents up hill, 3 BBS at bottom, 3 ascents up hill.  (Abbreviated workout to get to the 6 Station Workout.)

  • Mosey back to Station 1:  Perform merkins x12, CMU hop x12, Dry docks x12, BBS x12.
  • Run 0.2 miles past each station, pick up CMU at Station 1, mosey to Station 2.
  • Station 2:  With CMU perform dead lifts x12/arm, bent rows x18, overhead presses x12.
  • Run 0.2 miles past each station, pick up CMU at Station 2, mosey to Station 3.
  • Station 3:  Perform burpees x6; curb toe touches x48, SSH (4 count) x12.
  • Run 0.2 miles past each station, pick up CMU at Station 3, mosey to Station 4.
  • Station 4:  With CMU perform squats x18, upright rows x12, swings x12, curls x12.
  • Run 0.2 miles past each station, pick up CMU at Station 4, mosey to Station 5.
  • Station 5:  Perform merkins x12, CMU hop x12, Dry docks x12, BBS x12, burpees x6; curb toe touches x48, SSH (4 count) x12.
  • Run 0.2 miles past each station, pick up CMU at Station 5, mosey to Station 6.
  • Station 6:  With CMU perform dead lifts x12/arm, bent rows x18, overhead presses x12, squats x18, upright rows x12, swings x12, curls x12.

Repeat the circuit as time allows

MARY:
Box cutters, flutter kicks, Hello Dolly’s, and back scratchers in cadence for the final 4 minutes.
COUNT-OFF & NAME-O-RAMA
Total of 14 including FNG – Emeril (Roland Decicco).  Welcome!
CIRCLE OF TRUST/BOM:
Don and I started at Alcoa, Inc in 1974.  Don as a mechanic.  Me as a mechanical engineer.  Our paths didn’t really cross until 18 years later when he was a union member and I was a management member of the contracting out committee.  We made an immediate connection when I found out his nephew, Jason, was a boy that I had couched at Maryville Little League for 2 to 3 years.  Jason was killed in a car accident when he was 18 in 1993 and the connection between Don and I became stronger.  We would often talk about Jason by offering small remembrances.  From our connection we grew to respect each other, to understand each others position as we tried to forge work agreements and paths forward.  In the early 2000’s Don and I again worked together on craft training and apprentice training issues.  The relationship remained strong until my retirement in 2009.

In 2012 I accepted a position with an alliance of Alcoa with Ma’aden in Saudi Arabia, called Ma’aden Aluminium.  My first 6 months found me primarily in an office building in Khobar, KSA in the Eastern Province.  Each day a small, bashful, unassuming man would come into my office around 3:00 pm to get the trash.  Toward the end of the first week I rose from my desk when he entered and offered to shake hands.  He really didn’t know what to do.  I told him my name is “Bob” and I spelled it for him.  I asked him his name.  He softly spoke his name but I had to ask him to say it a little louder.  He did.  Together we spelled “Bishnu.”  I proceeded to write his name on the lower right corner of my 4′ x 8′ dry erase board.  We shook hands again and he left.  Through the next 5-1/2 months Bishnu’s name remained on that board even though much was written and erased as plans and ideas were captured on it.  I also tried to make a point of standing up each time he came in to empty my trash.  We had connected and I wanted to give him recognition – perhaps a little respect.  About midway through my time in the central office Bishnu came in, walked over to the board, pointed and said, “My name!”  Yes, I said, and I will always remember you.  This young man from Bangladesh had obtained a little self worth from some simple gestures I had directed at him but perhaps the most meaningful was seeing his name on my board.  When I vacated that office to spend the balance of my KSA time at the $20 billion work site, I erased everything on that board except the letters B-I-s-h-n-u.  I don’t know what ever happened to him and I doubt I ever will.  I do continue to remember him.

In 2016 and 2017 I performed a little part time work at Alcoa/Arconic and once again found myself connecting with Don.  He was my go to mechanic for questions and information relative to several utilities issues.  Gone was the Union/Management tensions of the past and we talked about that.  We talked of our initial connection and how it grew into a relationship where we could understand each others position and objectives.  We knew that a good friendship had formed over the many years.

How much better would our small piece of this world be if we just put some emphasis on really connecting with one another?  Occasionally, it might be brought up after one of the far too many mass shootings.  (One is far too many).  Lets put our phones up, get off of Facebook, Twitter, Instagram, etc. and get serious about connecting so that we can complete the chain to respect and then friendship.  We need to start sometime and there is no better time than now.

There is more to the Don story.  I’m so glad we had the discussion in 2016 and expressed appreciation for the friendship we had formed.  If we hadn’t then, it would be too late today.  A week ago Wednesday, Don was about five houses from home when his car left the road and he ran into a house in his neighborhood.  Don suffered a heart attack and died.  Rest in peace, my friend.  I won’ forget you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Drifter move is Saturday.

Lost the Handle!

THE SCENE: Probably 75 or 90 or so.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers x10 IC
SSH x25 IC
Hindurkins x10 IC
Rockettes x15 IC
Cossack Squats x16 IC (8 each leg)
Inchworm (walk hands out past head as far as possible, hold, walk back up) x5 or so
.
THA-THANG:
Head up to the Grinder and pair up for Broken Wheelbarrow.
6 cones set up about 7yd apart.
Broken wheelbarrow is missing a handle – partner holds just one leg, the other one just flops around…
5 merkins (still broken wheelbarrow) at each cone, swap legs at third cone.
After 6 cones, swap position with partner and head back.

At the pavalon:
20 Box Jumps
10 Hand Release Derkins

Split into 5 groups for 4 rotating stations, running group bumps to next station.
Stations alternate exercises until bumped:
10 Dips/Chest-Ups at the Scrapyard
15 Monkey Humpers/Pickle Pounders at Crowd Pleasers Corner
20 Merkins/Squat Jumps halfway up the hill
25 Mtn Climbers/BBS
Finished 2 rounds plus a mosey recovery lap.

MARY:
Flutter Kicks x15 IC, hot swap on-the-fly to Slutter Kicks x15.
Left-Right-Middle LBCs x15 IC
Shoulder Taps for the last 20s or so.
COUNT-OFF & NAME-O-RAMA
18 PAX today! Looks like everybody but Woodshack came out…
CIRCLE OF TRUST/BOM:
It was touch-and-go whether I would make it this morning with my wonky eye from yesterday. A song kept going through my head, so we had a singing word today:

Be Thou my Vision, O Lord of my heart
Naught be all else to me, save that Thou art
Thou my best Thought, by day or by night
Waking or sleeping, Thy presence my light

Be Thou my Wisdom, and Thou my true Word
I ever with Thee and Thou with me, Lord
Thou my great Father, I Thy true son
Thou in me dwelling, and I with Thee one

MOLESKIN:
Broken Wheelbarrow is a tough one but a keeper. Takes so much more core!
ANNOUNCEMENTS:
Let’s help Drifter move next week – Right after Coffeeteria!.

Moses’s Beer Mile Warmup : )

THE SCENE: 70 an perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mostly Stretching:
SSH
Little of This, Little of That
Some of These, Some of Those
Cherry Pickers
Tempo Squats
1/2 Mile Loop with Warm Up Movements

THA-THANG:
6 Stations Made Up Mostly of Foot-Work / Speed Drills. 4 Minutes of Work with 1 Minute to Rotate and Recover.

  • Station 1
    • 5 Burpee Jump Overs
    • 10 Bench Press(4×4 w/CMU on each side)
    • 15 Swing Groiner
  • Station 2
    • Box and 1 Speed Cut Drill
  • Station 3
    • Sprint to cone at 45 Degree, Burnnie Back, Jog Straight, Sprint to Finish
  • Station 4
    • 1 Leg Squat Jumps From Cone to Cone (Stabilization Drill)
  • Station 5
    • Resistance Sprint to First Cone, Release and Sprint Through Finish
  • Stations 6
    • Core Station (Roll the Dice For Workout Movement)
      • 1 = 10 Iron Boys
      • 2 = 20 BBS
      • 3 = 30 Ankle Wiggles
      • 4 = 40 Flutter Kicks
      • 5 = 10 Count Rest
      • 6 = 1 Minute Plank

All Members Made it Through Circuit 1 Time; Then We did the First 3 Stations Again, but with a Twist!

  • Station 1 (Stay the Same)
    • 5 Burpee Jump Overs
    • 10 Bench Press(4×4 w/CMU on each side)
    • 15 Swing Groiner
  • Station 2 (Done in a Crab Walk!)
    • Box and 1 Speed Cut Drill
  • Station 3 (Done in a Bear Crawl / Crawl Bear!)
    • Sprint to cone at 45 Degree, Burnnie Back, Jog Straight, Sprint to Finish

MARY:
Ring of Fire! Member of the pax ran around circle and pushed down other pax legs
Boat / Canoe Called out by Q
30 Sec Cashout LBC

COUNT-OFF & NAME-O-RAMA
9 Pax including 1 FNG….Bomb Shelter had an FNG all 3 Workout Dates!  #Amazing!
CIRCLE OF TRUST/BOM:
Built off @Ma’am BOM From Thursday.  F3 being more than a workout but a group of men you can count on.  People that care about you and are there for you in times of need.  I spoke about Foundations.  Without a strong foundation anything you build on top will crumble.  F3 is my foundation, for fitness, fellowship and faith.  F3 is my rock I build off.  Challenged all the pax to look into their foundation, and test the strength of it, question it and look for ways to reinforce it further!
MOLESKIN:
Blessed to have such a strong group of men to spend time with at least 3 times a week!
ANNOUNCEMENTS:
Beer Mile Event, GoRuck Practice Event “Moses’s Mile” Friday the 29th starting at 9pm.