F3 Knoxville

Tag: Butterfingers

Breathe

THE SCENE:  Clear skies, calm winds, 66 degrees, 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x13, Cherry pickers x10, Imperial squat walkers x10, Baby arm circles x10 forward and backward

Jog length of parking lot, skip length of lot, jog length of lot, karaoke length of lot. (approx. 300 yards)

THA-THANG:
Completed 3 sets of partner suicide circuits followed by 0.34 mile circuit run.  Each suicide circuit consisted of 3 rounds of 80 yard runs and CMU workouts.

  • Suicide Circuit 1:  #1 PAX runs while #2 PAX bent rows CMU, switch.  #1 runs while #2 curls CMU, switch.  #1 runs while #2 CMU swings, switch.  Total distance 480 yards each.
  • 0.34 mile Circuit:  Running with three stops to perform 5 burpees, 10 merkins, 15 squats.  At the burpee stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
  • Suicide Circuit 2:  #1 PAX runs while #2 PAX CMU lunges, switch.  #1 runs while #2 upright CMU row, switch.  #1 runs while #2 CMU single arm deadlifts, switch.  Total distance 480 yards each PAX.
  • 0.34 mile Circuit:  Running with three stops to perform 5 burpees, 10 merkins, 15 squats.  At the burpee stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
  • Suicide Circuit 3:  #1 PAX runs while #2 PAX CMU clean & press, switch.  #1 runs while #2 bent CMU row, switch.  #1 runs while #2 CMU squats, switch.  Total distance 480 yards each PAX.
  • 0.34 mile Circuit:  Running with one stop to perform 10 merkins.  At the merkin stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”

MARY:
Box cutter x10, flutter kicks x10, floor wipes x10, wide flutter kicks x10 (all 4 count).  Cashed out with little  baby crunches.
COUNT-OFF & NAME-O-RAMA
10 PAX present.
CIRCLE OF TRUST/BOM:
Recall those things you thought about when you called out the phrase, “As long as I can breathe, I can …”  What came to mind?  Now listen to these words spoken by Tommie Harris, former pro football player.

Did your “I can” expand its scope after listening to Tommie?  We all need to think about our “I cans” and utilize the strength derived from every breathe to make them happen today, tomorrow, next week, and in the years to come.
MOLESKIN:
Keep all those involved with the day center drowning death of two 23 month old twins in our prayers.  There is a lot of pain, anger, guilt, and remorse.
ANNOUNCEMENTS:
August 11th is 3rd F at site behind Stephano’s Pizza.  Sign up for Bomb Shelter kickball team to support Garret on August 18th.  CSAUP on August 25th (see newsletter).

Only 30 Seconds

THE SCENE: 70’s, quite pleasant

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1/3 mile lap

THA-THANG:

Chest series – 30 sec on/10 sec rest each

  • Wide fly merkin
  • CMU press
  • Side to side merkin
  • CMU press
  • Side Balance merkin
  • CMU press

Run 1/3 mile lap

Leg series – 30 sec on/10 sec rest each. Switched to the flutters for second set of the series.

  • Goblet Squat
  • Scissors/CMU OH Flutters
  • Bobby Hurley
  • Scissors/CMU OH Flutters
  • Side to side lunge
  • Scissors/CMU OH Flutters

Run 1/3 mile lap

Did 2 rounds of each above series then…

Abs series – 30 sec on/10 sec rest each

  • AM Hammers w/ CMU
  • Coffin Situps w/ CMU

Did 2 rounds then 1 more lap for 2 miles

MARY:

COUNT-OFF & NAME-O-RAMA
12 men

CIRCLE OF TRUST/BOM:
Be present in what you are currently doing. Give it your full attention. Don’t always be distracted, looking to what’s next but focus on the task at hand (work, family, other relationships)
MOLESKIN:
ANNOUNCEMENTS:
August 11 at 0830 – 3rd F at The Outlook

Another Day in Paradise

THE SCENE: Lovely

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Head – Shoulders – Knees – and Toes
THA-THANG:
Ran to area where everyone could do tabata: 20 seconds on/10second rest: pull ups, sit ups, push ups, squats

Ran back to starting point, tabata sets again with burpee variations

MARY:
Core stuff
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:
Is spirituality about getting closer or getting better?
MOLESKIN:

ANNOUNCEMENTS:

Die Inside Like a Winner

THE SCENE: Pretty warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to the field at the back of the park. Sprint 50 yards and suicide back along the cones every 10 yards. Pull a card from each suit. Face cards are 10. Ace is 1.
Exercises:
Hearts – BBS
Diamonds – Burpees
Spades – Iron Mikes 2-count
Clubs – Ranger Merkins
Joker – Bear Crawl 50 yards down and back
MARY:
Included
COUNT-OFF & NAME-O-RAMA
9 of us suffered greatly
CIRCLE OF TRUST/BOM:
the true price of leadership is the willingness to place the needs of others above your own. Great leaders truly care about those they are privileged to lead and understand that the true cost of the leadership privilege comes at the expense of self-interest.
Simon Sinek, Leaders Eat Last: Why Some Teams Pull Together and Others Don’t
Thanks Proton for the rec!
MOLESKIN:
We did the whole deck! 85 reps. We had to cut out the last couple sets of running for time. Credit: Pinnochio for the name of the workout
ANNOUNCEMENTS:

Route 66

THE SCENE:  70 degrees, 95% humidity, clear skies with just a sliver of reflection after the new moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup of SSH x10, Cherry pickers x10, front and back arm circles x10 each, Michael Phelps shakeout, and parking lot mosey.
THA-THANG:
Pick up a CMU and head out on Route 66 through Illinois to the Missouri state line.

Route 66 was a 0.37 mile loop including a Mt. Crumpet climb.  A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona.  The workout consisted of six laps on Route 66.  New Mexico was at the top of Mt. Crumpet.  The listing of the workouts at each station is below:

  • Missouri State Line

    Lap 1: CMU Squats x11

    Lap 2: Dips with CMU x11  Carry CMU to Kansas

    Lap 3: Squat Jumps x11

    Lap 4: Dry Docks x11

    Lap 5: BBS x11

    Lap 6: SSH (4 count) x11

  • Kansas State Line

    Lap 1: Merkins x11

    Lap 2: CMU Upright Rows x11

    Lap 3: CMU Dips x11  Carry CMU to Oklahoma

    Lap 4: Squat Jumps x11

    Lap 5: Dry Docks x11

    Lap 6: BBS x11

  • Oklahoma State Line

    Lap 1: SSH (4 count) x11

    Lap 2: Merkins x11

    Lap 3: CMU Swings x11

    Lap 4: CMU Dips x11  Carry CMU to Texas

    Lap 5: Squat Jumps x11

    Lap 6: Dry Docks x11

  • Texas State Line

    Lap 1: BBS x11

    Lap 2: SSH (4 count) x11

    Lap 3: Merkins x11

    Lap 4: CMU O.H. Press x11

    Lap 5: CMU Dips x11  Carry CMU to New Mexico

    Lap 6: Squat Jumps x11

  • New Mexico State Line (Top of Mt. Crumpet)

    Lap 1: Dry Docks x11

    Lap 2: BBS x11

    Lap 3: SSH (4 count) x11

    Lap 4: Merkins x11

    Lap 5: Lunge Dead Lift x11/arm

    Lap 6: CMU Dips x11  Carry CMU to Arizona

  • Arizona State Line

    Lap 1: Squat Jumps x11

    Lap 2: Dry Docks x11

    Lap 3: BBS x11

    Lap 4: SSH (4 count) x11

    Lap 5: Merkins x11

    Lap 6: CMU Curls x11  Carry CMU to California (Back to the AO)

  • California State Line

    Squat Jumps x11

    Dry Docks x11

    BBS x11

    SSH (4 count) x11

    Merkins x11

Completed 5 laps as outlined but had to abbreviate Lap 6 and the California State Line workout.  We went over by almost 2 minutes.  This would have fit better with a Saturday, 1 hour, workout.  Note that there were 66 exercise reps on each lap, and, if completed, there are 66 of each type of exercise or CMU type reps.

MARY:
No time today.
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:
I’m not a big TV watcher but the show, China Beach, from the late 80’s to early 90’s ranks in the top three.  One of the most memorable to me is about the boy in the pants – a soldier with his leg blown to pieces.  The “pants” was an inflatable cuff put on his right leg to try to stop the bleeding.  It wasn’t working and Nurse Colleen McMurphy knew it.  The boy in the pants was going to die, they prepare him for death, and then deflated the pants.  He died while McMurphy was kissing his lips, a gesture she initiated.  Fast forward 15 year to a scene where McMurphy is holding her young daughter at the Vietnam War Memorial.  She points to one of the more than 57,000 names on the wall, pours some sand from the medivac base of China Beach at the base of the wall, and slowly walks away.  Her voice is dubbed into the scene and she says, “Lawrence F. McClintock from Littleton, CO.  He loved football. His friends called him Lurch.  I thought I had forgotten his name but, like he said, I didn’t.”  She pauses and continues, “I couldn’t save them all … but I save some of them.”

James Shaw, Jr. is the man that wrestled an AR-15 away from the shooter at a Waffle House near Nashville less than 3 months ago.  He claims that he was not a hero but that he was only trying to save himself.  In later interviews he would repeat that claim but would add that he regrets that he did not do something quicker so that perhaps some or all of the 4 others would have survived.  He may not have save them all but he certainly saved many.   Like McMurphy in China Beach, there was reason to be joyful, yet there was regret in looking back.

Not many of us will have the opportunity to make a difference like McMurphy or Shaw, but that doesn’t exclude us from looking back and wishing we had done things differently.  It could be in a relationship, work performance, a knee jerk reaction with anger or impatience.  The message today is to quit dwelling on the past.  Yes, use it as a learning experience, use it to be better today, and better when all the future tomorrows becomes todays.  In our Christian faith walk remember that when we fail God, our sins have already been atoned.  Make no mistake, God hates our sinful nature, but with the saving grace of Jesus and the sanctifying power of the Spirit we will more closely walk with Him – no regrets.
MOLESKIN:
Flash brought up a family mourning the loss of their 7 year old son to cancer.  I failed to remember to mention that in my closeout prayer.  Flash, I have lifted them up several times since this morning.  Sorry for my oversight.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.