F3 Knoxville

Tag: Betty

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.

Shamrock – Double CMU experiment

THE SCENE: Hot & muggy
F3 WELCOME & DISCLAIMER Yup!
WARM-O-RAMA:

Mountain Climbers – IC – 15 – 4 count 

Tie Fighter 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 15

Cherry Pickers x5

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 1 set of 10 per side.

THA-THANG:

Mosey to Curb

Tricep dips – 20 

Rocky Balboa – 20 – 4ct

Calf raises – 20

Repeat for 1 more round

CMU pile 

25 Bench Press / 25 Curls / 25 Shoulder Press / 25 Goblet squats / 25 Triceps

30 Bench Press / 30 Curls / 30 Shoulder Press / 30 Goblet squats / 30 Triceps

Test out double CMU bench press with partner – a little scary for the 1st couple of reps, but it was nice to double the weight and take it slow to let it really work the arms. I think it passed the test and will be back soon. 

Mosey across Cedar Bluff to the school to the grassy hill. 

10 Monkey Humpers (Or Squats) / 10 Merkins then run up and down the stairs, keep repeating to see how many rounds we can do. I think we did 8-10 rounds of this. About sucked the life out of us. 

Slow walk for a few minutes to catch our breath, then mosey back to the flag. 

MARY:

Dealers choice :  snow angels, side crunch, LBC, mountain climbers, SSH, flutter kicks. 

COUNT-OFF & NAME-O-RAMA
9 including FNG – Caveman – Mike Compton

Anchorman, Curry, Mermaid, Betty, Honeydew, Waxjob, Curveball, Jitters
CIRCLE OF TRUST/BOM:

1 Thessalonians 5:11

11 Therefore encourage one another and build each other up, just as in fact you are doing.

Let’s take this challenge outside of F3. I have to make an effort to ask people questions about themselves. It’s so encouraging when a brother takes the time to really talk to you. Dig in, get past small talk, follow up and encourage. 

 

Lunges & CMU’s, lots of CMU’s

THE SCENE: HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind mills
Cherry Pickers
Quad Stretching
Baby Arm Circles forward & Backwards
THA-THANG:
Mosey to the football field and jump into action.
200 lunges with good form.  Whenever you break form perform these exercises:
5 burpees
10 merkins
15 Air Squats
then jump back into the lunges repeating the these when you break.

Waxjob did 200 straight lunges because he didn’t want to walk all weekend long.

After the 4 of us ran through the above set, we moseyed over to the CMU pile where we pulled them out, sorted them, and neatly restacked them.  Not the hardest workout, but we moved more than 100 CMU’s twice, so it wasn’t easy either!

MARY:
We did a few rounds of ab work as time expired.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This marks my 3 year anniversary of my first workout with F3, I talked about the great things that I appreciate from this group.
MOLESKIN:

ANNOUNCEMENTS:

HubandSpokeandBurpees

The Scene

Sticky and Hot

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

5 4-count Cherry Pickers

10 4-count BAC Forward

10 4-count BAC Backwards

10 4-count SSH

10  lunges

10 tempo merkins

 

Tha-Thang

Mosey to the start of Shamrock Row and lunged until it was time to do a burpee, then we lunged again and did another burpee, then we bear crawled and did a burpee, then we crab-walked and did a burpee…..PAX was trying to figure out the pattern with no luck. 

We recovered from that when we got to the Merkin Mile and then got into the meat of the workout. We partnered up and proceeded with the following: 

Hub and Spoke Workout 

Hub is 7 burpees

Spoke 1- 50 SSH

Hub 

Spoke 2-50 Shoulder taps

Hub 

Spoke 3-100 Freddy Mercury’s

Hub 

Spoke 4- 25 Imperial Walkers

Hub 

Spoke 5- 20 Lunges (10 each leg)

Hub .

Spoke 6- 25 Merkins

Everyone got 1 round

 

Mosey to the CMU pile and performed double CMU carries to the mouth of the parking lot and back (x2)

Moseyed back to the parking lot with enough time for 4 more burpees (Exactly what everyone wanted to do)

Mary

No time

COUNT-OFF & NAME-O-RAMA

12 men of high impact

COT/BOM

“Hold fast, then, to this sound and wholesome rule of life – that you indulge the body only so far as is needful for good health. The body should be treated more rigorously, that it may not be disobedient to the mind.” – Seneca

MOLESKIN:

ANNOUNCEMENTS:

Patient Declaration, Undivided Loyalty

THE SCENE: Muggy as all get out

F3 WELCOME & DISCLAIMER – Administered

WARM-O-RAMA:
10 x Overhead Clap IC
10 each Tie Fighters forward & backward IC
10 Forward lunges in place OYO
10 Reverse lunges OYO
10 x Tempo Squats IC
5 x Hand Release Merkins OYO
5 x Burpees
5 x Werewolves OYO

THA-THANG:
Falling Indian Run to the Cheatsheet Merkin’ parking lot.

Modified exercise: Werewolves on Route 66 in ‘Murica:

Lunge across 1 parking space.
Do 1 Werewolf
Mosey/jog/run back to the start.
Do 1 Merkin.
Lunge across 2 parking spaces.
Do 2 Werewolves.
Mosey/jog/run back to the start.
Do 1 Merkin.
Lunge across 3 parking spaces.
Do 3 Werewolves.
Mosey/jog/run back to the start.
Do 1 Merkin.
All the way to 11 parking spaces & 11 Werewolves.

Finish with a Salute to America:
10 x American Hammers
5 x Merkins
(the 6 was up or there would have been a 10 second rest before repeating)

Mosey to CMU Pile

Air CMU Runs – 10 each of the following:
Air
Air Press
Squat
Lunges
Merkin
Freddie Mercury

Add a CMU
Thruster
Goblet Squat
CMU Lunges
CMU Merkins (or Bench Press)
Heavy Freddies

Run all the way through the Fia parking lot (since Fia wasn’t there) and back.

The Q called an audible and we only repeated the Air part and then put the CMU’s up.

Falling Indian Run (Squats again) 2x through and then fellowship mosey back to the #shovel-flag.

MARY:
Dealer’s Choice (1x through and then Betty led Flutter kicks til time was called).

COUNT-OFF & NAME-O-RAMA
5 PAX. Basically the fab five.

CIRCLE OF TRUST/BOM:
Today we celebrate the Declaration of Independence being signed on July 4, 1776. But today’s cultural climate is very different from what can be summed up in the following verses say:
Judges 17:6, 21:25 – In those days there was no king in Israel. Everyone did what was right in his own eyes.
I want to be a Christian – wholly, through and through. What are some terms we have that mean things aren’t
consistent. Bifurcated, hypocritical, house-divided, tension.

All of these things describe our culture. But the distinction is stark and we need to reconsider culturally where we are going and the consequences of many in society assuming what I’ve heard termed “the myth of neutrality” (meaning that politics and religion can be separated like you can split a person and say you believe one thing and do another). As John Adams said “Our Constitution was made only for a moral and religious people. It is wholly inadequate to the government of any other.”

Of course, Jesus said the same thing in Matthew 6:24 – “No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.[a]

So in reflecting on today and how we are split, divided, hypocritical…

But on July 4, 1776, the following words were signed not hastily or arrogantly, but as a means of last resort to be whole:
When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

They didn’t separate lightly. It wasn’t done after much longsuffering (aka PATIENCE!). I challenge you to not be a split, hypocritical, divided person. Serve the Lord with gladness. Love your neighbor. Sacrifice for your children. Ask your wife to forgive you (but only if you’ve actually done something wrong).
As Jesus said in Matt 16:25 For whoever would save his life[g] will lose it, but whoever loses his life for my sake will find it.
MOLESKIN:
Before the workout began Betty said (subject matter doesn’t quite matter because of how applicable it can be used in various situations going forward) “That was under the old leadership. We’re under new leadership now.” HILARIOUS and will definitely be quoted many times going forward.

ANNOUNCEMENTS:
Sign up to Q! July has more days than most months but that isn’t an excuse to Knox Roll (or any other kind of roll!).