F3 Knoxville

Tag: Butterfingers

Blocks in The Path

THE SCENE: 40°, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 curls
10 tricep extensions
10 upright rows
10 blockees
THA-THANG:
Route 66 style CMU OH run together through park with doing exercises at every other light pole going up to 11 then back down again.
Curls
Tricep extensions
Upright rows
Blockees
MARY:
CMU flutter kicks x 25
CMU hammers 2-count x 20
COUNT-OFF & NAME-O-RAMA
10 mighty men
CIRCLE OF TRUST/BOM:
9 unconscious beliefs blocking our path to inner peace:
1. “I Need to be Doing Something Right Now.”
Though our ego tricks us into believing we need this feeling to get things done, when we can let it go we see a lot of our anxiety dissolves and our relaxation deepens. We’re also much more likely to enjoy what we need to do without the constant internal pressure of feeling that what we’re doing in this moment is never enough.

2. “When I Get What I Want I Will be Happy.”
When we see we’re doing this we can practice letting go of that need, even if only for a brief moment. The more capable we become at doing so, the more we will naturally experience happiness in the present, and the less our minds will fixate on ideas of the future for fulfillment.

3. “Finding Inner Peace Is Difficult.”
Often it is letting go of the belief that what we want is so far away, and understanding that when you stop striving so aggressively you will start to see the calm you’re looking for.

4. “If I Express My Emotions Honestly People Will Think I’m Weak.”
The irony in this is that as everyone is dealing with the urge to be authentic, those that actually do so are often met with respect and admiration.

5. “If People Knew the Real Me, They Wouldn’t Like It.”
We hide certain aspects of our personality, defining ourselves publicly by what we show and privately by what we’ve hidden. The reality is that you are a lot more than either of those stories, and people will gravitate toward the real you because they appreciate honesty.

6. “I Should be Happier Right Now.”
Happiness isn’t something you need to have all the time; it comes and goes, like any experience, but it’s not a prerequisite for being human.

7. “Not Being the Best Me Isn’t Good Enough.”
When you can strip yourself of this idea you’ll soon realize that the chase to being your best self is infinite and anxiety-inducing.

8. “I Owe the World.”
Though gratitude is important, it doesn’t mean we should walk around with the feeling that we’re in debt to the universe. When we let go of the deep feeling of debt and obligation, we can then really start to give people what we have to offer.

9. “There Was a Time in My Past That Absolutely Sucked.”
Often we become so identified with bad times in our past that they get in the way of us enjoying the present. When we come to realize that they are far less significant than we initially thought, we stop feeling like imposters and we let old memories fall away.

– From Tiny Buddha
MOLESKIN:

ANNOUNCEMENTS:
BrOlympics Saturday!

Year 1

THE SCENE: 57° and wet wet wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Small and big arm circle backwards and forwards
Michael Phelps
Two laps jogged (yogged) around the parking lot
THA-THANG:
Pull 4 cards from exercise deck and do what’s on the cards then run the 1/3 mile loop. Repeat. We pulled a lot of sprint cards, several bear crawls and random exercises.
MARY:
Last lap on the 1/3 mile loop we Indian ran then did:
V-ups x 20
Side Vs x 20
Banana for 30 seconds
COUNT-OFF & NAME-O-RAMA
9 men
CIRCLE OF TRUST/BOM:
A year ago I was by myself in my basement, not pushing myself. Not getting better. Just stagnant. Thanks to Pinnochio and Fins I found out about F3 and through that rucking. Now I continually push myself to keep up with Drifter and Woodshack, I have a huge group of friends I wouldn’t have met otherwise. I feel I have a purpose and people to be accountable to when I wake up at 4 am. I’m thankful for you guys for giving it your all when you’re out here. Everyone one of you have moved me in some way with your hard work, your encouragement and your excellent BOMs.
MOLESKIN:
Pinnochio says I suck at shuffling cards.
ANNOUNCEMENTS:

It’s Only 26

THE SCENE: 48ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x10 IC
  • Worst Merkin Ever x5 OYO
  • Arm Circles x10 IC (both directions)
  • Lil’ bit of this n that

THA-THANG:

  • Indian run over to Mt. Crumpet the long route
  • Four Options to get up the hill… Anyone can choose! Except all 4 options must be completed. Non-optional.
  • 1 – Bear Crawl up, 26 Bobby Hurley’s at the top
  • 2 – Crawl Bear up, 26 Merkins at the top
  • 3 – Bernie up, 26 Burpees at the top
  • 4 – Crab Walk up, 26 BBS at the top

 

  • Mosey back to grinder for the WHOWIE! (Kraken workout but with only 6 stations… whowie is a mythical giant 6 legged lizard from Australia) Stations are as follows:
  • 6 Bodybuilders
  • 20 Iron Mikes
  • 20 Dry Docks
  • 6 Burpee Jacks (Do a jumping jack at the end of it)
  • 20 Merkins
  • 20 Squats

MARY:

  • V-ups x20 OYO
  • ~1 minute of LBC’s

COUNT-OFF & NAME-O-RAMA
7 this morning
CIRCLE OF TRUST/BOM:

Every year, my birthday brings back memories of my grandfather since his birthday is the day before mine. Yesterday (10/17) would’ve been his 98th birthday, he passed away about 5 years ago at the age of 93. Growing up, he was the male role model I looked up to. He was extremely kind, soft spoken, generous, honest, and never voiced a complaint about anything. He was overall just a good man.

When he passed away, it left a gap in my life. Even though he set the example for me to chase as a man, him being physically gone for the earth was just tough. I still have always known his qualities and will never forget them, but it just absolutely sucked that he was gone.

I can say with confidence that F3 has filled that gap I had in my life. Every man I have met in this group has given me new qualities to look up to and new role models to set examples for not just me, but everyone. I am extremely grateful for the impact this group has had on my life. I am glad I got to celebrate my birthday being out in the dark on this chilly morning improving my life with these people, as well as hitting my 1 year mark since my first F3 workout. I am looking forward to the next years of beatdowns and getting closer to everyone. I know that all of you would do anything to help another brother out, and that means a lot to me.

MOLESKIN:
ANNOUNCEMENTS:
F3 Olympics coming up. Register!

Sally

THE SCENE: Mostly cloudy, 58 degrees, 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry pickers x16, Little baby arm circles x10 forward/x10backward

Jog parking x2, skip parking lot x1, mosey to base of ballfield hill.
THA-THANG:
7’s at the hill

  • Burpees at the base of the hill
  • Bear crawl up the hill
  • BBS at the top x2
  • Crab crawl down the hill
  • Mosey to the grinder

Bring Sally up, bring Sally down

  • Hit the ground/hop up to the music
  • Run the Bomb Shelter short loop
  • Merkins to the music
  • Run the Bomb Shelter short loop
  • CMU squat presses to the music
  • Run the Bomb Shelter short loop
  • Leg lifts to the music (60 degrees up/10 degrees down)
  • Run the Bomb Shelter short loop
  • BBS to the music

MARY:
Box cutters, flutter kicks, LBC’s
COUNT-OFF & NAME-O-RAMA
12 HIM’s, no FNG’s
CIRCLE OF TRUST/BOM:

The following is from Wild Together, My Adventures with Loki the Wolfdog by Kelly Lund.

Wish You Were Here

The concept of being present is one that is so often said, but rarely lived.  I’m guilty of it.  I say I am going to be more present; I say I am going to  put my phone down and focus on what’s in front of me; I say I will put the camera down and just look with my eyes.  But I don’t. I get caught up and think secondary things are important in the moment, and then the moment is gone. 

Never has Loki had this behavioral flaw.  How could he?  He sees now and now only.  I am not saying that beyond my knowledge he doesn’t have a memory band of his past experiences.  Simply put, he is not worried about what tomorrow will bring.  The anxiety of the future, the disappointment of the past; that’s not a thing for him.

If now is all we have, all that is promised, let us not be fools and waste it.

As the Bible says, don’t worry about tomorrow. That won’t add an hour to our life. Tomorrow will worry about itself.  This is the day the Lord has made. Let us all be glad and rejoice in it.

MOLESKIN:
Prayers for Moses and Sqeaker’s recovery.  Steer asked for prayers for his family.
ANNOUNCEMENTS:
F3 Knoxville 3rd Anniversary during weekend of November 3rd.

Younger Than Yesterday

THE SCENE: Overcast skies, 55 degrees, 77% humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Drifter on Q:

25 4ct SSH
25x 4ct Smerf Jacks
5x 4ct Good Mornings
5x (each leg) slow hold Iron Mike
Couple of stretches (legs and arms)
25x 4ct Boxer Jack’s
25x 4ct mtn climbers
10x tempo merkins
THA-THANG:
Woodshack on Q:

  • Partner up
  • #1 farmer carries two CMU’s while #2 does 10 Merkins and 10 squats
  • #2 runs to catch #1 and both do 20 CMU curls
  • #2 farmer carries two CMU’s while #1 does 10 Merkins and 10 squats
  • #1 runs to catch #2 and both do 20 CMU curls
  • Repeat the sequence until the upper Bomb Shelter loop of about 0.8 miles is completed
  • Stop at base of Mt. Crumpet.

Snorkel on Q – Elevens on Mt. Crumpet

1 Big Boy Sit-up
1 Hand-Release Merkin

Alternate run/Bernie up Crumpet

10 Iron Mikes
10 Body Builders
Run down Crumpet

MARY:
Side leg swings 4 count x10 each leg, Box cutters x20, Flutter kicks 4 count x15, Slutter kicks 4 count x15, Protractors of various angles, Leg lift sit ups x10, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:

“My Back Pages” by Bob Dylan lyrics © Audiam, Inc

There are many contenders to my favorite song of all time but I keep coming back to this one first recorded by Dylan in 1964 and covered by the Byrds in 1967, my freshman year in high school. The words by Dylan always cause me to reflect on myself and my actions and the Byrds version makes for enjoyable listening.

Crimson flames tied through my ears, Rollin’ high and mighty traps, Countless with fire on flaming roads, Using ideas as my maps, Ah, but I was so much older then, I’m younger than that now

I realized early in my career that ideas may be good when pushing the envelop but past experiences should not be discounted. I should not think that I know it all but instead go back to a younger time when I embraced learning

Half-wracked prejudice leaped forth, Rip down all hate, I screamed, Lies that life is black and white, Spoke from my skull I dreamed, Ah, but I was so much older then, I’m younger than that now

Life is seldom, if ever, filled with absolutes, nevers, or always. More often than not it’s best lived with compromises, concessions, and consensus.  And that can only happen when we engage, connect, and communicate with one another. Become younger and learn from one another. 

In a soldier’s stance, I aimed my hand, At the mongrel dogs who teach, Fearing not that I’d become my enemy, In the instant that I preach, Ah, but I was so much older then, I’m younger than that now

Man this one hits me hard. My name is Bob. Bobs know everything. At times I need to remind myself to get off the soap box, become a sponge, and soak in knowledge and experiences.  I need to become younger. 

My guard stood hard when abstract threats, Too noble to neglect, Deceived me into thinking, I had something to protect, Ah, but I was so much older then, I’m younger than that now

Don’t subscribe to the philosophy of give an inch – lose a mile.  Sometimes our life experiences harden us and make us old. Become young again and trust. Let go. Don’t be foolish but trust appropriately, then sit back and enjoy the ride.  

Good and bad, I define these terms, Quite clear, no doubt, somehow, Ah, but I was so much older then, I’m younger than that now

Don’t be the one that determines what is good and what is bad. That has already been done. Leave that to our Father in heaven and let us be the children gathered at his feet that want to obey. 

Jesus said it best in Matthew 18:2-5 when He said, “I tell you the truth, unless you change and become like little children, you will never enter the kingdom of heaven. Therefore, whoever humbles himself like this child is the greatest in the kingdom of heaven. And whoever welcomes a little child like this in my name welcomes me.”

Let me bring this around to F3. About 5 years ago my youngest son got involved in CrossFit and weight lifting. He ultimately placed second nationally in his weight and age group and qualified for the Pan Am competition. A back injury kept him from going but that really isn’t the reason for this story. About that time Adam was encouraging me to join CrossFit and one evening at the house he was showing me some of the exercises. I barely tried them and commented that I was too old and too “everything” to do them. Knee surgeries, old injuries, and nagging aches and pains had taken its toll. Besides, I was over 60 and had a stoke and heart surgery just a few years earlier.

I don’t know what made me tell I-Beam that I would give F3 a try when he told me about the Bomb Shelter startup. But I did and it is one of the best thing I could have done for myself. And as many have said and many will say, it’s more than the workout. It’s you and who you are and what you believe. It is about this community that we have become in just one short year. I can only imagine and I look forward to continued growth of this great group of men.

I was so much older then, I’m younger than that now.

And an added benefit is that I know that several of you will be asked to be my pallbearers because my current list probably won’t make it to my last breath.

God love you all.

MOLESKIN:
Prayers for Moses and Squiggly recovery and travel mercies for Napster to Atlanta next weekend for Tough Mudder.
ANNOUNCEMENTS:
Blount Beautiful at 10:00 am this morning from Vienna Coffee House.  Sign up for F3 Knoxville 3 Year Anniversary Celebration on November 3 and 4, 2018.