F3 Knoxville

Tag: Abscess

Tree Biscuit Suicide

THE SCENE: 84 degrees with a little breeze.  Felt pretty nice actually. We were expecting it to be hotter.  In the car on the way over it was 94.  Two soccer fields were being used, and one baseball diamond was being used.  Lots of people watching us do burpees…

F3 WELCOME & DISCLAIMER

Four of us started and five of us finished… Yes that’s right we picked one up along the way.  It was awesome to see @icebreakers face light up…. “You guys F3?”… “Yes, come join!” and he did! There’s hope for this country men, if a young man will drop everything and join a tough workout on the spot, no questions asked.  Man I’m encouraged! Thank you @IceBreaker!

WARM-O-RAMA:
In keeping with my Lexicon exploration, which really just starts from the top and goes through ones I havn’t done before:  We did

  • 10 4×4’s
  • 10 Abe Vegotas
  • 10 Absolutions  (after running over to the astro-turf on the other side of park)

THA-THANG:  Tree Biscuit Suicide

A Tree biscuit is

The Short Version:

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

The Long Version:
  • Scaling:
    • 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 the park 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
    • 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.
  • Alternate Taggers
    • 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 is a Tree:
    • We don’t do burpees for any old shrub.  Trees should be about 6 inches around and 10 feet tall.  Those pesky crape mertyles were very questionable this am.  #wanna-be-trees
  • 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.
  • Cross Country Baby!!
    • 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.
  • Be Loud
    • 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.

The first time at Juco we did 156, then at the Asylum we did 200.  This time we did 180 traveling burpees, but we had a little special treat.  At rep #132 we stopped at the sand volley ball courts and did 6 Sand Suicides (sprint across the length of the volley ball court and back) — just because they’re there and a sand lot is too good of an workout  opportunity to pass up.. Am I right??  So if Truck Stop does it again they could probably do more burpees if they cut out the Sand Suicides..

MARY:

Finished up with a little mary.

  • 15 Star Crunches
  • 15 Freddy Murcuries
  • 15 Mountain Parkers

CIRCLE OF TRUST/BOM:
Thank you @Snaggletooth for turning me on to the Every Man Ministry. I’ve thoroughly enjoyed being on the subscription devotion.  I wanted to read it to the group but couldn’t find it. But here is the one I described.

  • Weapons Grade Plutonium https://www.everymanministries.com/blog/september-21-2019/
  • I tried to encourage the men to “leave the shores of safe, spiritual spin, for the unpredictable rapids of witnessing.”
  • And once God’s man experiences the power of God in this way, no other experience can compare.  It is the ultimate risk-reward setup. Give the signal, turn the key, press the button, and release the power.
  • According to Jesus, God’s man can choose to experience the power of God by deciding to share his faith.
    MOLESKIN:
    It was a ton of fun — thanks for the opportunity to join you all in the PMG (PM Gloom) at Truck Stop!

 

Serenity Now!

THE SCENE: Low 90s… again…

F3 WELCOME & DISCLAIMER  Check!  Still not a professional.  Shame spiral…

WARM-O-RAMA:

– 25 SSH (4ct, IC), 20 Moroccan Nightclubs (4 ct, IC), 15 Windmills (4 ct, IC), 10 Imperial Squats (4 ct, IC), 5 PCMBs (12ct, OYO)

THA-THANG:

  • Mosey down Roadshow Run to close to the base of Everest, in a shady spot. EVEREST PYRAMID :
    • Do the exercise, then run 1/3 way up Everest 5 times. Exercises will be the following (all single count)
      • 20 Iron Mikes
      • 20 Iron Mikes, 20 Mountain Climbers
      • 20 Iron Mikes, 20 Mountain Climbers, 20 Merkins
      • 20 Mountain Climbers, 20 Merkins
      • 20 Merkins
  • MOSEY to Intersection of Trail and perimeter road (all 4-ct, IC).
    • 20 American Hammers
    • 20 Flutter Kicks
    • 20 Bicycle Kicks
  • MOSEY to stop sign at northeast corner of Admin building drive.
    • 20 American Hammers
    • 20 Flutter Kicks
    • 20 Bicycle Kicks
  • DORAS: Partner 1 Bernie Sanders to end of Guard Rail, then runs to tree, 3 Burpees for extra credit, then runs back. Partner does the following:
    • 100 Big Boy sit-ups
    • 100 Bobby Hurleys
    • 100 Merkins

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
8 Strong.
CIRCLE OF TRUST/BOM:

Ronald Niebuhr: Niebuhr was one of America’s leading public intellectuals for several decades of the 20th century and received the Presidential Medal of Freedom in 1964. Graduated from Elmhurst College, which was in the town I grew up in in Illinois and where my dad taught for 35 years.  He was a public theologian; he wrote and spoke frequently about the intersection of religion, politics, and public policy.  He was also one of the founders of the theory of Christian realism, which had three biblical presumptions: 1) the sinfulness of humanity, 2) the freedom of humanity, and 3) the validity and seriousness of the Great Commandment, which was a combination of two Bible verses that expressed the requirements to Love Thy Lord With All Thy Heart, AND, Love Thy Neighbor As Thyself. These form the core of the Christian lifestyle.  He also believed in the importance of balance of power and political responsibility.

Niebuhr believed that the perfection of the Kingdom of God cannot be realized on earth because of a corrupt society and the innate sins of man. Human perfectibility is an illusion. How can there be heaven on earth when there is so much corruption, poverty, etc.?  This was not a man who wore rose tinted glasses.  He saw the flaws and sins of humans both politically and in society, and he realized that although we should always do our best to contribute to solutions, that the imperfections of humanity would never allow paradise during our mortal lives. He is credited with writing the Serenity Prayer, which has always connected with me.

SERENITY PRAYER

God, grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
And wisdom to know the difference.

Living one day at a time,
Enjoying one moment at a time,
Accepting hardship as a pathway to peace,
Taking, as Jesus did,
This sinful world as it is,
Not as I would have it,
Trusting that You will make all things right,
If I surrender to Your will,
So that I may be reasonably happy in this life,
And supremely happy with You forever in the next.

Amen.

MOLESKIN:
Prayers for several PAX and their family members who are going through challenging times.
ANNOUNCEMENTS:
None.

Pax in a Box

THE SCENE: Perfect! Clear and 62*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20, Tempo Squats x 10, Tempo Merkins x10
THA-THANG:

  • Mosey to Church w weight- 20 overhead presses
  • Mark out imaginary 4ft Box for 11’s w Burpees/BBS, 7’s w Curls/Lunges, 7’s w Triceps/Squats,
  • Run two Laps around parking lot
  • Mosey to Street- using stripes on street Lunge to stripe do 3 Merkins at every stripe, bear crawl up hill w 3 Merkins at every stripe to top, bear crawl back down hill
  • Mosey w weight to trailer and drop weight
  • Mosey to Church parking lot Circle up for Ring of Fire on your six. Pass jagged pills and do American Hammer while holding Boat position. Pass jagged pills while holding leg lifted position and doing over head Arm extensions w pills.

MARY:
American Hammer, Tempo Hello dollys X 10 Tempo Box Cutter’s x 15 Tempo BBS x 10
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:
Never under estimate the EH-Emotional/Eternal Headlock. It takes persistence to get some guys out. If it wasn’t for High Heels staying on me I wouldn’t be here. Keep up the EHing it’s how we grow!
MOLESKIN:
Extra prayer goes out to Half Caff and Veggie with Jobs, Life, and family.
ANNOUNCEMENTS:
Keep up the good work with Iron Pax Challenge, get ready for Brolympics

Second Truck Stop PM – 9/11 Hills n Heat

THE SCENE: Clear sky, hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 20 IC

Baby Arm Circles Thumbs up, 10 IC

BAC Thumbs down, 10 IC

Windmills 10 IC

Cherry Pickers 10 IC

Robot Walk In Place 16 IC

THA-THANG:
Mosey up Sidewalk to Tape Mark

  • Nickel, Dime Quarter -between tape marks Merkins, then Squats, Then Flutter Kicks
  • Mosey Counterclockwise around lower ball diamond to hill by bathrooms on east side of park
  • 9’s – Bench Dips @ concrete wall then run down hill and do BBS
  • Mosey slowly Counter clockwise around lower ball diamond to small hill near AO parking lot
  • Set 1- 20 LBC at bottom then BEar Crawl to top, 20 Merkins, run to bottom
  • Set 2- 20 Plank Jacks, then Bernie to top, 20 Iron Mikes (10 eachleg), run to bottom
  • Set 3- 20 Squats, then lunge up hill, 20 Hello Dolly (4 ct)
  • Rinse and repeat, but run up hill
  • Mosey Clock wise around ball field to concrete steps
    • 5 step ups, then 10, then 15
  • Sloow mosey to end of parking lot and return to AO

MARY:
20 American Hammers 4 CT IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussion about 9/11- how everyone who lost their lives or were involved in the events of the day started the day thinking it was another day. Regular people did amazing things, too many stories to list.

From CNN:
Facts:
Nineteen men hijacked four fuel-loaded US commercial airplanes bound for west coast destinations. A total of 2,977 people were killed in New York City, Washington, DC and outside of Shanksville, Pennsylvania.
The attack was orchestrated by al Qaeda leader Osama bin Laden.
The Victims:
At the World Trade Center (WTC) site in Lower Manhattan, 2,753 people were killed when hijacked American Airlines Flight 11 and United Airlines Flight 175 were intentionally crashed into the north and south towers, or as a result of the crashes.
At the Pentagon in Washington, 184 people were killed when hijacked American Airlines Flight 77 crashed into the building.
Near Shanksville, Pennsylvania, 40 passengers and crew members aboard United Airlines Flight 93 died when the plane crashed into a field. It is believed that the hijackers crashed the plane in that location, rather than their unknown target, after the passengers and crew attempted to retake control of the flight deck.
As of July 2019, 1,644 (60%) of 2,753 WTC victims’ remains have been positively identified, according to the medical examiner’s office.

All the stories of the affected people and heros are important – here are a few:

RICK RESCORLA

One hero was a man named Rick Rescorla, a retired US Army officer who got a job as director of security for Morgan Stanley Dean Witter (previously Dean Witter). He’d anticipated air attacks due to the vulnerable nature of the building, and pleaded with the firm to find a new office space. Because that wasn’t an option due to lease agreements, Rescorla enforced regular drills so employees knew how to evacuate in case of an emergency.On 9/11 Rescorla was supposed to be home, but was covering for a co-worker. He is responsible for saving 2,700 people, singing inspirational songs into a megaphone while escorting people in and out of the building. Sadly, Rescorla did not make it out that day; however, his memory lives on through the Rick Rescorla Memorial and a book written by his wife, Touched By A Hero: A 9/11 Widow’s Journal of Love & Legacy.

MOIRA SMITH

The only female NYPD officer to lose their life in 9/11, Moira Smith was known for her intense dedication to being a police officer. According to NYPD Angels this was her second time risking her life in an extremely disastrous situation to help others. The first was during a 1991 subway crash in Union Square, which she survived and received the Police Department’s Distinguished Duty Medal for. Sadly, the second situation on 9/11 Smith did not survive, though she was seen selflessly saving others.

On 9/11 she became known as the woman with the flashlight who helped prevent mass hysteria and the blocking of exits. She saved hundreds of lives by directing people out of the South Tower and encouraging people to “Don’t look down; Keep Moving.” There is even a famous photograph of Smith heroically leading a bloodied businessman to safety, and an account written by another man she saved.

WELLES REMY CROWTHER

Another hero on 9/11 was Welles Remy Crowther, known by the people he saved as the young man with the red bandana, which he’d used to cover his nose and mouth to protect against smoke and debris. Crowther had been a volunteer firefighter as a teenager, and during 9/11 was working as an equities trader on the 104th floor of the South Tower. When the chaos ensued Crowther took charge to move groups out of the building, going back in numerous times.He saved over 15 lives, though lost his own. His memory lives on through the Welles Remy Crowther Trust, and his red banana can be seen at the 9/11 Museum.

Key points –

  1. be ready every day to do what you can to help and act – as F3 leaders we need to be ready for anything

2. you do not know what God has planned for you, each day is a gift from God

Proverbs 27:1

Do not boast about tomorrow, for you do not know what a day may bring
MOLESKIN:
Pray for Junk’s wife, Garret’s family and Carol who will be having heart surgery on Monday
ANNOUNCEMENTS:
CSAUP run on saturday

Make the Ultimate HC Joshua 24:15

THE SCENE: Hot! 86* and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo SSH SEALCLAPS x 13 , Tempo Squats x 13, Tempo Merkins x 13, Tempo BBS X 13

THA-THANG:

  • Mosey with heavy log four people carrying, others carrying 25 lb weight, stop along the way do 10 log/weight lifts in cadence
  • First station at concrete bleachers  do three box jumps per step x 3 run to top of hill do 1 Burpee, back down hill RR 2 Burpees, RR 3 Burpees, up to 7 Burpees
  • Mosey back to AO switching and doing lifts along the way
  • Next Station 99 Problems- but the # is 50 reps per exercise: Curls w 25lb x 50 Run Hill, Presses w bricks x 50 Run Hill, Triceps w 25lb x 50 Run Hill, Flies w bricks x 50 Run Hill, 50x Hammer Thrusts Run Hill
  • Mosey to next station, With Battle Buddy run around cones opposite direction. When meet do patty cake Merkins for two laps, then do patty cake BBS for two laps

MARY:
Tempo Hello Dolly x 10 , Tempo Flutter kicks x 10, Tempo Box Cutter’s x 10, LBCs for last minute

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:
Make the ultimate Hard Commit (HC) Joshua 24:15 As for me and My House We will worship the Lord! There are consequences for allowing Idols to control your life. I shared my testimony about putting other things first over my marriage and God and the consequence was divorce. Learn what your Wife’s Love Language is and act on it. 5 Love Languages by Gary Chapman is a recommended book.

MOLESKIN:

prayers for Simba (Rob Posey) and his Wife who is undergoing surgery, Garret’s Family and Mr Rogers ( Scott Jablonski), and Junk(Sam Yoakum’s) wife

ANNOUNCEMENTS:
Iron Pax Challenge