F3 Knoxville

Just Another Merkin Monday…

THE SCENE: AB Morning with a slight wind

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SHH IC x20 | LBAC each way IC x10 | A little bit of This. A little bit of That | Michael Phelps | Tempo Squats IC x10 

THA-THANG:

Ghostman Baseball at the Flagpole. Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home. 

  • First Base 
    • 15 Merkins 
    • CDD at Home 
  • Second Base 
    • 15 Diamond Merkins 
    • Dips at Home 
  • Third Base 
    • 15 Wide Merkins 
    • Incline Merkins at Home 
  • Home Plate 
    • 5 Body Builder +’s 
    • Pick up the SIX 

Fellowship Mosey through Hans Memorial Field to RockPile for a “Reacher Curl Circut” 

  • 25 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 10 Pullups → Mosey back to RockPile
  • 20 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 8 Pullups → Mosey back to RockPile
  • 15 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 6 Pullups → Mosey back to RockPile
  • 10 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 4 Pullups → Mosey back to RockPile
  • 5 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 2 Pullups → Mosey back to RockPile

 

MARY:

There just wasn’t enough time.

COUNT-OFF & NAME-O-RAMA

13 HIMs; 3 Pre-Ruckers; 0 FNGs 

CIRCLE OF TRUST/BOM:

The hardest day to read your Bible, work out, or do anything is the day AFTER you don’t do it. 

ANNOUNCEMENTS:

2.0 Friendly Beatdown at the Equalizer on Friday 2/18 at the normal time (5:30), no Pre-Ruck. Breakfast afterward. 

Subscribe, Download, and listen to the F3Knoxville Family of Podcasts  

Convergence 7/2 at JUCO 

Bro-lympics are coming back in November

Holiness is Not a Trait. It is a Result

THE SCENE: The weather outside is the weather. 

F3 WELCOME & DISCLAIMER: Did this very well.

WARM-O-RAMA:

Blindside warm-upy things (I do the same warm-up every time I Q, pay attention). 

THA-THANG:

Tennis Courts: Each court has a different routine. Both are explained and PAX chooses where to begin. When one is finished, complete the other one. Repeat each routine 5 times. 

  • Routine 1: 
    • 5 Burpees to start 
    • Shuffle along baseline right to left
    • Sprint diagonally to net shuffle along net right to left sprint diagonally to far baseline
    • 5 Burpees 
    • Retrace steps, shuffling left to right this time
    • 5 Burpees at the start
  • Routine 2: 
    • 10 Merkins at the first corner
    • Lunge down baseline
    • Sprint to the opposite baseline along the sideline 
    • 20 LBCs at baseline
    • Lunge to net
    • Bear Crawl to the middle of the net
    • 10 Squats
    • Bear Crawl back to the sideline
    • Walk back to start

Tennis Court Kraken: Grab a CMU. Kraken consists of completing an exercise, taking a lap around the outside of the fence, passing your previous station, and going to the next. All exercises are 20 reps. 

Stations:

  • Merkins
  • 4 ct. Flutter Kicks 
  • OH Press
  • 4 ct. Hello Dolly
  • Squats 
  • Calf Raises
  • LBCs
  • Imperial Walkers 

MARY:

Back and forth between Squat and Merkin Ring of Fire 

COUNT-OFF & NAME-O-RAMA

20 HIMs; 1 FNG (Squeakers); 5 PreRuckers; 1 PreRunner; Several Kotters

CIRCLE OF TRUST/BOM:

Holiness isn’t a trait. It is a result.

President’s Day Trivia at the Equalizer

THE SCENE: Above freezing, clear morning… how long until coffee?!?

F3 WELCOME & DISCLAIMER: Done and Done

WARM-O-RAMA:

SSH IC x23 | LBAC IC each way x10 | Little bit of This/Little bit of That | Tempo Squats IC x10 | Rockettes IC x10 

THA-THANG:

Mosey to the Flagpole for 23 Derkins 

Mosey to Playground for 23 Rocky Balboas IC 

Mosey to Splash Pad for Presidential Trivia! 

Correct Answer = Do the exercise and reps on the cardboard

Incorrect Answer = Do double the exercise and reps 

  • 5 Burpees
  • 20 LBCs 
  • 10 Diamond Merkins
  • 30 Flutter Kicks
  • 20 Squats
  • 30 Mountain Climbers (2ct.)

3 Rounds; After each round Mosey to Dock for 25 CDD and Mosey to Rockpile for 21s Curls and 21s OHPress; Tricep Ext.; Rows 

Questions: ((Bolded questions were answered correctly))

Q: What does the “S” in Harry S. Truman’s name stand for?

A: Nothing 

Q: Which president made Christmas a national holiday?

A: Ulysses Grant 

Q: Who was the first and only U.S. president to serve non-consecutive terms?

A: Grover Cleveland

Q: Which president had turned down offers to play professional football?

A: Gerald Ford

Q: Which president was often mocked in the press for his unkempt appearance?

A: Abraham Lincoln

Q: Though three presidents (Adams, Jefferson, and Monroe) died on the 4th of July, which president was the only president to have been born on that date?

A: Calvin Coolidge

Q: Which president hated his painted portrait so much that he eventually burned it?

A: Theodore Roosevelt

Q: Which president and his wife hold the record for the longest-married first couple?

A: Jimmy Carter

Q: Who were the four presidents that were assassinated?

A: Lincoln, Garfield, McKinley, and Kennedy

Q: What state produced the most U.S. presidents?

A: Virginia (8)

Q: Who was the first American-born president?

A: Martin Van Buren 

Q: Which president and his wife attended Napoleon‘s coronation at Notre Dame Cathedral?

A: James Monroe

Q: Who was the first president to have written a biography of another president?

A: After he left office, Herbert Hoover wrote a biography on Woodrow Wilson

Q: Which president donated all of his presidential salary (and his congressional salary before that) to charity?

A: John F. Kennedy

Q: Which president put up the first Christmas tree in the White House?

A: Benjamin Harrison

Q: Which presidents also served as the Chief Justice of the Supreme Court? 

A: William Howard Taft 

Q: Which president served as both President and Vice President without being elected to either office? 

A: Gerald Ford 

Q: Who was the youngest person to become president? 

A: Theodore Roosevelt; 42 at the time of inauguration. JFK was the youngest *elected* at 44. TR assumed office after the assassination of William McKinley in 1901 

Of the questions answered correctly (and it wasn’t many), High Heels was the HIM who answered the questions; Choir Boy answered 1 right. 

MARY:

Fellowship Mosey part of the way back 

Ring of Fire (Down from 3)

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs; 1 DownRange (Shoota from F3Franklin)

Stripped, Ribbed, Choir Boy, High-Heels, Trunk, Aladdin, Snitch, Head Gear, Mouthwash, Inspector Gadget, Shoota, Blindside

CIRCLE OF TRUST/BOM:

As I am coming up on my 1 year F3 anniversary, I have been reading through Freed to Lead for the first time and am really gaining a lot of knowledge about the initial creation of F3 and what it has done for men across the country. I am so completely thankful for this group and what it has done in my life this past year. If you are iffy about this whole F3 thing, please read Freed to Lead

ANNOUNCEMENTS:

CSAUP this Saturday 2/26 at the Asylum at 6:30 am start HARD OUT at 9:00 am

Bring donations for the food and for The Wesley House

F3Knoxville Podcast is BACK! Subscribe, Download, and Listen on any of your podcast apps!!

Flying in Stormy Conditions

THE SCENE: Sunny, temp in low 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Mountain Climbers, 10 Windmills, 10 Twisties, 10 Tempo Merkins, 7 Wide Arm Circles Forward and 7 Backward, Little of This and That
THA-THANG:
Mosey to the stop sign by the road that head to the Coliseum.  We will do 20 Hello Dollies.

Mosey on the perimeter trail to where it curves left by Lyons Bend Road.  We will do 10 Tempo Squats.

Next, we will run up Roadshow Run to the roadway that semi-circles around the Admin Bldg.  Each man shall stop to do 5 burpees at the top of each of the three sets of stairs on Roadshow Run.  At the roadway, men should alternate between Merkins and Big Boy Sit-ups until the six arrives.

Mosey to the stairs at the front of the Admin Bldg.  We will run counterclockwise around the loop that goes between the Admin Bldg and the Coliseum.  We will stop at the following locations to do these exercises:

  • Stairs to Admin Bldg:  20 Calve Raises
  • Southern Curve of Loop:  20 Carolina Dry Docks
  • Benches at Coliseum:  20 Bench Dips
  • Northern Curve of Loop:  20 Star Jumps
  • Rinse and Repeat two more times.

Mosey south to roadway and then to old apartments.  We will do 20 Box Cutters.

Mosey to southern parking lot.  We will run to the cones set out in parking lot. At each cone, men should turn around and bear crawl for three parking spaces.  Then turn back around and run to next cone.  Do this until last cone where, once again, men should turn around and bear crawl three parking spaces.  The rabbits who finish shall run back to starting spot, sweeping men with them.  Rinse and repeat.

Do again but hop the three parking spaces.  Then, do again but lunge the three parking spaces.

Mosey to entrance to the Caribbean parking lot.  We will stop to do 20 American Hammers.

Mosey to parking lot near playground.  We will do 10 Rocky Balboa (4 ct).

Mosey to AO.  At the AO we will split into two teams.  The first man of each team will throw a frisbee toward the cone near the opposite curb.  Whoever is closest wins.  His team gets to watch while all members of the other team must sprint to the opposite curb and back, retrieving the frisbees.  Then the second man of each team compete and the procedure starts again.

Run around parking lot two times.

COUNT-OFF & NAME-O-RAMA
19 men, no FNGs.
CIRCLE OF TRUST/BOM:

Flying In Cloudy Conditions

An instrument rating is an advanced type of aviation certification enabling pilots to fly rather than be grounded even during cloudy weather and other weather conditions that cause low visibility. The Instrument Flight Rules Rating (IFR) training requirements include 30 hours of pre and post flight ground school, 40 hours of instrument flight training, 50 hours of PIC Cross-Country, and the successful completion of an instrument written exam. It is an excellent addition to a private pilot’s certificate, which by itself leaves the pilot limited to flying only during Visual Flight Rules (VFR) conditions.

Pilots go through a great amount of training in order to get their private pilot’s certificate to fly.  Despite all the training, that certificate limits the pilot to flying only during conditions where there is nice weather with clear skies.  Clouds, heavy precipitation, low visibility and otherwise adverse conditions are to be avoided.

In order for a pilot to be able to fly during cloudy weather and conditions that cause low visibility the pilot is required to obtain an Instrument Flight Rules Rating.  This requires many more hours of training.  Basically, the pilot must learn the instruments on a plane well enough to fly in conditions where one can’t see out the plane.  That training takes more than just learning what the instruments are.  The pilot must learn to fly while relying on the instruments in flight.  The pilot must not only read the book but put the book to use!

In life, our personal skies are sometimes clear and we can fly full speed ahead.  We can make decisions based on good old logic and we understand well what we are doing.  In life, however, the skies are not always clear.  Sometimes vision gets difficult and sometimes it is hard to see altogether.

Like pilots, we need to rely on something more to get us through difficult times – otherwise, we crash.

At age 65, I have learned to rely on a number of valuable tools to get me through the darkest of times.  First, I rely on the Bible.  It is my “life manual.”  The lessons in it are priceless, give me direction, and teach me who God is.  Second, I rely on teachings from others about the Bible, whether from my attending church, going to Sunday school and bible studies, reading bible commentaries, or discussing the bible with others.  The Bible is a large and complex read.  I can’t rely on my own reading of it alone to fully comprehend its meaning and direct me through the challenges of life.  Third, I rely on practicing the principals I have learned.  Pilots need many hours of training before they get their Instrument Rating and I need many hours of practice myself to manage life’s difficult time.  Living like Jesus isn’t something that you just “do.”  It takes a lifetime of practice to get it right and I am still working on “getting it right.”  It also takes talking to God, through prayer.  Finally, I rely on other people to help me out.  Pilots need to have instructors with them as they are learning to master flying and the use of instruments in cloudy weather.  Commercial pilots need co-pilots sitting beside them.  I rely on others to negotiate my foggy skies and you brothers are some of those I rely on.  I try to gain wisdom from the words of the Q of each BOM I attend.  You guys teach incredible life lessons.  I also know that, when I am in a pinch or feeling lost, I can call on my brothers to help me out.  I have done just that with some of you.

In summary, we need more than our senses to get through the cloudy and dark skies of life.  For me, the Bible, teachings about God’s word, application of God’s word and using the help of Godly people are what I have found necessary to get through the most challenging of times.

MOLESKIN:
Prayers for Drum Major’s wife and family as his wife’s mother died this last week; prayers for two missionary friends of Crawdad who are serving in Ukraine; prayers for the Special Olympics – Cheatsheet and Lilydipper will be at an event today, the Polar Plunge at the West Town YMCA – registration fees and donations serve the Special Olympics in East Tennessee; prayers for fathers and for the underprivileged who are facing troubles at this time.
ANNOUNCEMENTS:
CSAUP on February 26 at 6:30 am, the Asylum.  Also, when registering for the event on Slack, please consider making a donation to the Wesley House.  The link for doing that will be with the CSAUP registration notice.

Working for the Weekend

THE SCENE: 39 degrees with a windchill of -10 according to some
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25; Tempo Squat x10; Rockette x10; Little bit of this + little bit of that; Grady corns x10

THA-THANG:
Mosey to Bathhouse for an EMOM:

  • 5 pull-ups
  • 10 merkins
  • 15 squats
  • Every-minute-on-the-minute for 5 minutes.

Mosey to smokehouse to grab CMU’s.

CMU Dora. 1st person did the CMU work while 2nd person ran towards tennis courts to do the exercise. Switch and work your way down.

CMU / Run + Exercise

  • Curls / 10 Dive Bombers
  • OH Press / 10 Wide Merkins
  • Single-arm rows (right) / 10 Diamond Merkins
  • Single-arm rows (left) / 10 Hand-Release Merkins
  • Tri-press / 10 Merkins
  • Goblet Squat / 20 Side-crunches (right)
  • CMU Swings / 20 Side-crunches (left)
  • Blockees / 10 Squat-Jumps

We had enough time for a speed round thru some of this again with a shorter run.

MARY:
ABC’s — spelled our ABC’s in capital letters

COUNT-OFF & NAME-O-RAMA
13 HIM.

CIRCLE OF TRUST/BOM:
Philippians 3:17 — “Brothers, join in imitating me, and keep your eyes on those who walk according to the example you have in us.”