F3 Knoxville

Tag: Bumblebee

Poker in the Park

THE SCENE: Calm as a card shark.  Hot as the black jack table you’re not sitting at.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, little baby arm circles, jog to other end of bb courts and back.  Butt kicks to end of one court.  High knees back.  Karaoke down and back.
THA-THANG:

Divide up into 2 teams for some poker in the park.

5 Card Draw: each team does step ups on picnic tables while one HIM for the team runs up blind man’s hill to draw a card from the deck.  Do the corresponding exercise that matches the suit (merkins, plank jacks, big boys, Bobby Hurley) and the number on the card (keep counting up for face card, i.e. J = 11, Q = 12, etc).  Best 5 card hand wins.  Teams can keep drawing cards to make best hand.  Must discard before running for another card.  Once a team feels they have the best hand, they place their hand on the other team’s table.  Losing team does 10 burpees.

Drag the pot: each team must crawl from one sideline of the tennis court to the opposite side of the opposite court to retrieve one chip to return (via bear crawl) back to their side of the chip case.  Ended up modifying to allow teams to run the chip back and modified again to only crawl the width of one court for time sake.  No losers this game because everyone collected more chips than they lost, which is rare when gambling…

MARY:
cherry pickers, flutter kicks, big boys, more flutter kicks, cash out with LBCs
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:
My wife and I often feel stretched due to both of us having full time jobs, side hustle travel business, and 2 kids.  Sometimes the stress builds to where we are no longer enjoying the beautiful things of life.  My wife shared with me that the other night she was starting to lose her cool because it was late, the boys needed to be getting ready for bed, but instead, they were playing and laughing together.  She looked at me with a defeated look and said, “I was mad because our boys were having fun together.”  She realized that her expectations had taken over to where she could not enjoy the moment of joy our boys were having with each other.  This was a great reminder to me that sometimes we need to reevaluate what is truly important in the moment.  Life without moments of joy is not life.  It’s just surviving.  We were made to do more than just survive.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • Shirt orders due by 8/27
  • Beer mile 9/10: sign up using google sheet in Slack
  • Ironpax starts next week: there’s a form to fill out to participate and a separate channel to plan out meet ups
  • Miles for Maryville 5k/10k on 10/2: there’s an F3 team

The Narrow Road

THE SCENE: Felt a little hot, but nice overall.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20 IC
LB Arm Circles x12 each side IC
Michael Phelps for a bit
Cherry Pickers x8 IC
THA-THANG:
Four cones were set up in a rectangle across the grinder. Each person started at a different cone and did the first exercise there. Then they moved clockwise to the next cone by either bear crawling (shorter side of the rectangle) or doing a defensive slide (longer side of the rectangle). They then did the first exercise at the next cone and so on until they finished the first exercise at all four cones. Each time we completed four exercises, we ran up the troll bridge and did 10 bodybuilders before going back and moving on to the next set of exercises.

Exercises at each cone:
Cone #1

    • Goblet Squats – 20
    • Overhead CMU Lunges – 20 each leg
    • One Leg Deadlifts – 20 each leg
    • Step Ups – 20 each leg

Cone #2

    • Three Part Merkins – 10
    • CMU Chest Presses – 30
    • Hand Release Merkins – 20
    • Wide Merkins – 20

Cone #3

    • Bent Over Rows – 25
    • Tricep Extensions – 20
    • Curls – 30
    • Chest Ups/Pull Ups – 15

Cone #4

    • WWII BBS – 30
    • Boxcutters – 20 4 Count
    • Flutter Kicks – 20 4 Count
    • V-Ups – 20

MARY:
We did a little ring of fire holding an Al Gore while each person did a burpee. For round 2 we each did 2 burpees before time ran out.
COUNT-OFF & NAME-O-RAMA
16 PAX Strong today
CIRCLE OF TRUST/BOM:
Matthew 7:13-14 says “Enter by the narrow gate, since the road that leads to destruction is wide and spacious, and many take it, but it is a narrow gate and a hard road that leads to life, and only a few find it.”

I feel like this verse is applicable to anything we do in life. As F3 men, we walk a narrow road each day when we decide to wake up early and workout. We have to strive to take the narrow path in each and everything we do. Comfort and ease are the barriers to happiness and success.
MOLESKIN:

ANNOUNCEMENTS:

Remembering Bill

THE SCENE: Dark, mostly cloudy, 71 degrees F, 93% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial squat walkers, Peter Parkers, Little baby arm circles. Mosey to the bottom of Waxjob Hill.

THA-THANG:

Waxjob Hill 7’s

Burpees at the bottom

Bear crawl up hill

4 count flutter kicks at the top

Run down to the bottom

CMU SET at the Grinder

x12 each (or as noted) competed sequentially.

Bent Rows, Swings, Triceps Extensions, Upright Rows, Squat Press, Curls, On The Shelf (6 per side), Lawn Mower Pulls (12 per arm)

Run down path to junction with Alcoa Road

Calisthenics at Alcoa Road

x12 each completed sequentially.

Merkins, WWII Sit-ups, Shoulder Taps (4 count), Iron Mikes, Dry Docks, SSH (4 count), Get Ups, Body Builders (8 count)

Run back to Grinder and continue AMRAP.  Most completed two rounds.

Push Pull

Completed two rounds of 10 Pull Ups and 10 Box Jumps.

MARY:
Protractors, Box cutters, LBCs.

COUNT-OFF & NAME-O-RAMA
Total of 21 HIMs including 1 FNG (Mitten – Mike Hanlon).  Good to have a couple back at the Bomb Shelter after a break.

CIRCLE OF TRUST/BOM:

April 1974, after touring Alcoa’s TN Operations, I was sitting across from Bill Mueller. He offered me a job prior to my flight back to Beaumont and the last few months of college. He is the reason I moved my wife to East TN two weeks after our marriage. Bill was a good manager. He wasn’t flashy. He was kind. He was giving. He had high expectations. He was a teacher. He had my back. He went before me. He protected me when engineering layoffs came in 1975. I wasn’t one of 7 mechanical engineers let go.
Bill’s personal life was tough. His wife Donna fought brain cancer for several years and the surgeries and radiation left her with significant mental and physical limitations. Bill pulled extra duty raising their three children.  He never complained. He only provided his love, patience, and care. He was devoted to Donna, Jeff, Julie, and Jayne.
Bill gave himself to Habitat in his retirement and has over 100 builds under his belt. His final one was called the Bill Mueller Build. Bill died last Saturday at the age of 91 and was buried yesterday.
I use Bill as an example of someone who has gone before me. Someone who has made my path straighter and less difficult. We all have these kind of people in our lives. Sometimes we realize it. Many times we don’t.  As Cap’n Crunch said after our F3 Convergence, “we all need Paul’s in our life.”  Bill Mueller was one for me.
Today I encourage us all to reflect on the Bill Muellers in our lives and to give thanks. Better yet, if your Bill Mueller is still alive, call him up and let him know just how much he means to you.
MOLESKIN:
Prayers for Daniel, a friend of Flash, as he give the eulogy at a funeral tomorrow.  Prayer for guidance, reconciliation in next steps as one of our HIMs faces the prospect of divorce.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fat Amy strikes again

THE SCENE: Warm n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick one
THA-THANG:
11s with big boys and leg lifts at each light pole. If you passed a bench , do 20 dips

  • Fat Amy:

    50 Squats

    – 10 Burpees

    40 BBS

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Bear Crawl to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    40 BBS

    – 10 Burpees

    50 Squats

MARY:
Big boys w a twist x 15
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Read the inserted picture ….aye!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Choose the Harder Thing

THE SCENE: 68°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Arm circles fwd/back x 10
Cherry pickers x 10
Little this/that
Michael Phelps
THA-THANG:

Mosey to Crumpet
Deck o cards w/ suicides 2-6, ace is 20, face are 15.
Suicide cones are 15 feet apart.
Hearts Burpees
Diamonds WWII Sit-ups
Spades Merkins
Clubs Squats

MARY:
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:
Choose the harder thing. When faced with 2 options, pick the one that gets you farther outside your comfort zone and leads to personal growth.
MOLESKIN:

This is a lot harder than it sounds. When you draw a 6 then a face card of hearts back to back. Epic mental struggles abound.
ANNOUNCEMENTS: