F3 Knoxville

Tag: Erector

Project celebrates Chaco’s birthday!

THE SCENE: slight mist throughout workout.
F3 WELCOME & DISCLAIMER:Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to…
WARM-O-RAMA:

Side straddle hops (IC) 4ct
•Squats (IC) 4ct
• projectinator
•Cherry pickers
•Wind mills

THA-THANG:

2 lines or one depending on number of people to the peace bell.

This Q was in honor to chaco for his birthday. I learned a couple of things about him, he played around with surfing for a bit. So every time we do a burpee its a surfee (land on back foot in surfer position).
At the peace bell do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
  • 7 Burpees
  • 7 Merkins
  • 7 2 count flutter kicks,
  • 7 SSH,
  • start a new set every 1:30
  • add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then mosey to K25 hill.
Chaco liked Chuck Norris, but he isn’t in lexicon. So I did find Charles Bronson.  Here is modified Bronson.
3 cones. First two about 80 yards, the second cone is ten yards after that. We are modifying this to have hill sprints instead of staring sprint to second cone. At starting point, perform:
  • 50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
  • 50 Merkins then rinse/repeat.
  • 50 surfees (instead of burpees for Jeff).  rinse/repeat.
  • 50 LBC’s, rinse/repeat.
  •  Finish with 50 Jump Squats rinse/repeat.

MARY:
no time today
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, highlighted how we can use those around us as examples of good and what we can strive for in improving ourselves. Used Chaco as an example of thoughtfulness, and provided some of the many examples he has demonstrated.
MOLESKIN:

ANNOUNCEMENTS:
none

JUCO

THE SCENE: It didn’t rain on our parade…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side straddle hops in cadence, 10 arm rotations in cadence forward, 10 arm rotations in cadence reverse 10 merkins in cadence, 10 cherry pickers in cadence, 10 burpees

THA-THANG:

Mosie in 2 single file lines to the Library for core work. The person in the back of the line sprints to the front.

  • 25 BBSU, 10 Freddy Mercury’s in cadence, Plank with variations, 20 BBSU with clap, 10 side planks with reach through (left), 10 side planks with reach through (right), 25 LBC

Mosie in 2 single file lines to the parking lot for soccer drills. The person in the back of the line sprints to the front.

  • Side shuffles 2x’s, Front to backs facing right, Front to backs facing left, ski jumps 2x’s

Mosie in 2 single file lines to the pull up bars. The person in the back of the line sprints to the front. We stopped in between for 8 count push-ups

  • 5 pull ups run the stairs, repeat 3 x’s

Mosie back to the flag with jail break.

MARY:
10 merkins in cadence, 10 burpees, 20 BBSU with clap
COUNT-OFF & NAME-O-RAMA
16

2 FNG’s: Wanderer & Betty
CIRCLE OF TRUST/BOM:
Ezekiel 18 21-23
MOLESKIN:
God puts everything in our lives there for a reason. I spoke about how I was invited to join F3 and how much it means to me.
ANNOUNCEMENTS:

Tire flipping fun

THE SCENE: 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the recruitment center.  We had rounds of 3 exercises set up to be completed until the timer goes off. The timer is alternating after each round, 8 Tireflips and 20 sledgehammer swings. Each round was repeated once, so each PAX did each exercise twice and flipped and hit the tire with the sledge.

  • Merkins
  • OH presses
  • Tricep extensions
  • Curls
  • Rows
  • CMU swings
  • Squats
  • Lunges
  • Calf raises
  • Heavy Freddie’s
  • American Hammers
  • Big boy situps

MARY:
No time
COUNT-OFF & NAME-O-RAMA
4 HIMs crushed it!
CIRCLE OF TRUST/BOM:

This morning I wanted to share a great passage about worrying.

“For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.
Matthew 6:25‭-‬34 NASB

This doesn’t mean that we just sit around and wait for what we need to drop in our lap. We take our lives one day at a time. We plan our futures knowing that we can’t control every aspect of it and with good stewardship in mind. Live for today while you have it. Don’t worry about tomorrow because it doesn’t benefit you or anyone else.
MOLESKIN:
I am loving the access we have now to our coupons!
ANNOUNCEMENTS:
Convergence at JUCO March 28.

YOU CAN’T OUT-KING YOUR QUEEN

THE SCENE:  A steamy 59 degrees

F3 WELCOME & DISCLAIMER ✅

WARM-O-RAMA:

ALL IC: SSH x20, Imperial Walkers x20, American Hammers (4ct) x20, Merkins x15, Mountain Climbers (4ct) x15, Squats x15, Flutter-kicks (4ct) x 20, LBCs (4ct) x20,

Burpees OYO x10

THA-THANG:
Battle-Buddy up for some Partner Sets. Partner 1 does 10 reps while other holds position; switch and repeat until 100 reps is reached:

  • Merkins (or plank)
  • Squats (or Al Gore)
  • Flutter-Kicks (4ct) (or 6inch)
  • Shoulder Taps (or plank)
  • Jump Squats (or free throw position)
  • LBCs (or knees to chest)
  • Burpees (or stand and catch breath) – for this last one we did sets of 5 until 50 total reps completed.

Mosey to Large Student Parking Lot and rotate between bear crawl and lunges (switching at each parking lane), making our way across the lot (total distance around 120 yards).

MARY:
100 yard mosey repeats with dealer’s choice exercises at each end.  For practice, Q had three men who had not Q’d yet call the exercises the proper F3 way: Slappy, Nadia and Curveball all did great and are ready to Q!

COUNT-OFF & NAME-O-RAMA
24 Strong
CIRCLE OF TRUST/BOM:
Fitness is the first “F” for a reason.  Every day you make that decision to get out of bed, you swallow a pill that most men won’t – the Daily Red Pill (DRP). The DRP is the first of many bricks you lay that will solidify and start a process that steam rolls into having an effective day as a dad, a boss, a neighbor, whatever. You cannot effectively lead unless you get your body right first. We come out here and suffer together to get fit. Once our bodies are right, we can then effectively lead in our daily circles.

There is an old saying in F3: “You can’t out-king your queen.”  With The game of Chess as a comparison, the King represents your fitness, the Queen your diet. We all know that in chess while both are important, the Queen is the most valuable player  on the board. You lose your Queen and it’s not long until the game is over. Similarly, you will never be able to out-exercise a bad diet. If you are really serious about becoming a better leader, the First F requires dietary discipline. Find what works for you. For me, it’s Calories in v. Calories out.  I track my food intake and you should too. It can be a real eye-opener for those that never have.  You can’t out-King your Queen! ISI!

MOLESKIN:

ANNOUNCEMENTS:
JUCO CONVERGENCE 3-28

March Slaughterhouse

THE SCENE: Dark and gloomy, high chance of smoke
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
S.S.H. x 10 IC;  Cherry Picker x 5 IC;  OHC x 10 IC

THA-THANG:
Mosey to the “new” parking lot, brief stations in the first corner, split into 4 groups of 3 for the main event.  4 corners of the lot, each has 2 exercises x20 reps to complete.  After completing corner reps, run 3/4 of a lap to next station, moving as a group.  AMRAP.  Each group completed at least 2 full 4-corner laps.

  • Corner 1:  diamond walk ; 10kg bushwhacker (lunge while swinging a 10kg kettle bell in front of the face)
  • Corner 2:  burpees ; smurf jacks
  • Corner 3:  CMU pullovers ; CMU BBS
  • Corner 4:  broad jumps ; 4ct American Hammers
  • Mosey back to AO

MARY:
Roughly 2 minutes remained upon arrival back to AO, just enough time for 50 Overhead claps, in cadence.  Judging by the grumbling, this was the correct recipe.
CIRCLE OF TRUST/BOM:
This was a tough one men.  I knew walking in that I would struggle to hold it together, and almost didn’t make it through the first paragraph of the poem.  My grandfather cut a poem out of a newspaper sometime in the 1940’s or early 50’s, titled “Thoroughbred Man” that he gave to my dad circa 1953.  My dad carried it in his wallet for 50+ years, to the point that he had to laminate it with a new typed copy just to preserve it.  He passed it on to me in 2002 before my first trip into a warzone.  Years later, I had it emblazoned on a plaque for him to put up on his wall.  He passed away in January 2015 after struggling through dementia and alzheimers’ for several years.  That was the longest day of my life, standing watch at his bedside for 20 hours, praying and talking to him.  I had siblings rushing in from as far away as Colorado.  About an hour after the last of us got to spend some 1 on 1 time with him, we all held him as he breathed his last, then his stubborn heart (if you knew him, you’d understand) went on for another 5 minutes.  I didn’t have the composure to share all of this in the BOM, so here it is.  I prayed for him.  I wanted more time with him, but I also knew that it would only prolong his suffering.  I prayed for God to take him.  After I took the plaque down off his wall, it stayed hidden, in a closet.  When I moved I put it up in my workshop, but still didn’t see it often.  I spent a lot of time embarrassed and ashamed of the man that I had become.  I wasn’t living up to what I was responsible for.  F3 has changed that in me.  Laziness, fear, and anxiety are afterthoughts now.  The plaque is in a spot where I see it daily, where it should be, as a reminder of how I need to live for my family.  It reads:

Am I the thoroughbred man, I want my laddie to be:

In the days that are now his future, Do I want him to be like me?

Nature’s put my mark on his features, I’m putting my stamp on his soul.

Can I help my boy reach the highlands, If I strive for a lesser goal?

’tis a sobering thought for fathers, aye a sobering thought for me;

As my boy sets on life’s ocean, shall he chart his course by me?

Shall he think the thoughts that I think; shall he say the things that I say;

Shall he live the life that I live; when I come to the end of my way?

To our boys is the task of the future, we’ll soon leave the world in their care.

As a father, I’ll help or hinder my boy’s life burdens to bear.

For this law is not to be broken, ’tis almighty God’s wonderful plan-

I must be a thoroughbred father, if I’d sire a thoroughbred man.

HIMs, we can’t be perfect.  But, we can do better than we are.  If you have to think twice about doing something, odds are it is sinful.  If you are about to do something that you wouldn’t want your wife, kids, or God to see you do, stop.  If you don’t want your son to grow up to be like you, change.  And, if you wouldn’t want your daughter to bring you home to meet you, sins and all, do something about it.

ANNOUNCEMENTS:
JUCO is hosting convergence on 3/28/20, put it on your calendars and get out there!  Mermaid and myself will be heading up a pre-ruck from 0600-0700 before the beatdown, full smokey plus the third leg.