F3 Knoxville

Super Saturday

THE SCENE: Freaking gorgeous and 66 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Smurf Jack/SSH/Star Jack intervals followed by 5 OYO burpees

Indian Run to the playground

THA-THANG:

Super 21s from the playground to the parking lot. Pax could choose between pull-ups, dips, derkins, or squats on one side and Merkins, v-ups, Freddie Mercury, or LBCs on the other side. PAX were instructed to move between stations any way other than running or walking. Bear crawls, high knees, Bernie Sanders, etc. were used to mix it up.

After 30 minutes of fun we moved on to Wham-O lunges and then returned for a second set of Super 21s. This time we ran between stations.

MARY:
We ca$hed out with ATMs and 20 box cutters.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Never forget that you are a leader, especially of your own actions. Don’t give in to comfort and complacency.
MOLESKIN:
We missed Mayberry today, but we got a bonus Farva sighting so that was cool.
ANNOUNCEMENTS:

Tribute to Mike Monsoor

THE SCENE: rediculous, I mean come on it’s October and like 89 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 tempo merkins

10 tempo squats

  • Warm enough!
    THA-THANG:
    3 rds:
  • 800 meter run
  • 20 burpees
  • 50 meter bear crawl
  • 50 meter walking lunges
  • 20 smerf Jack’s
  • 40 BBS

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I encouraged the pax to share with their children the stories of our nation’s heros, and the sacrifices all our men and women in uniform make. Mike Monsoore was a Navy Seal who jumped on a grenade to save his fellow soldiers in Ramadi on Sept 29th 2006. He died 30 minutes later and was awarded the Congressional medal of Honor for his actions. He has since had a Zumwalt class missile cruiser named after him.
MOLESKIN:
Thanks fellas for attending the first official TS PM workout!
ANNOUNCEMENTS:

Tree Biscuit Suicide

THE SCENE: 84 degrees with a little breeze.  Felt pretty nice actually. We were expecting it to be hotter.  In the car on the way over it was 94.  Two soccer fields were being used, and one baseball diamond was being used.  Lots of people watching us do burpees…

F3 WELCOME & DISCLAIMER

Four of us started and five of us finished… Yes that’s right we picked one up along the way.  It was awesome to see @icebreakers face light up…. “You guys F3?”… “Yes, come join!” and he did! There’s hope for this country men, if a young man will drop everything and join a tough workout on the spot, no questions asked.  Man I’m encouraged! Thank you @IceBreaker!

WARM-O-RAMA:
In keeping with my Lexicon exploration, which really just starts from the top and goes through ones I havn’t done before:  We did

  • 10 4×4’s
  • 10 Abe Vegotas
  • 10 Absolutions  (after running over to the astro-turf on the other side of park)

THA-THANG:  Tree Biscuit Suicide

A Tree biscuit is

The Short Version:

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

The Long Version:
  • Scaling:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
  • Alternate Taggers
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What is a Tree:
    • We don’t do burpees for any old shrub.  Trees should be about 6 inches around and 10 feet tall.  Those pesky crape mertyles were very questionable this am.  #wanna-be-trees
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Cross Country Baby!!
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Be Loud
    • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

The first time at Juco we did 156, then at the Asylum we did 200.  This time we did 180 traveling burpees, but we had a little special treat.  At rep #132 we stopped at the sand volley ball courts and did 6 Sand Suicides (sprint across the length of the volley ball court and back) — just because they’re there and a sand lot is too good of an workout  opportunity to pass up.. Am I right??  So if Truck Stop does it again they could probably do more burpees if they cut out the Sand Suicides..

MARY:

Finished up with a little mary.

  • 15 Star Crunches
  • 15 Freddy Murcuries
  • 15 Mountain Parkers

CIRCLE OF TRUST/BOM:
Thank you @Snaggletooth for turning me on to the Every Man Ministry. I’ve thoroughly enjoyed being on the subscription devotion.  I wanted to read it to the group but couldn’t find it. But here is the one I described.

  • Weapons Grade Plutonium https://www.everymanministries.com/blog/september-21-2019/
  • I tried to encourage the men to “leave the shores of safe, spiritual spin, for the unpredictable rapids of witnessing.”
  • And once God’s man experiences the power of God in this way, no other experience can compare.  It is the ultimate risk-reward setup. Give the signal, turn the key, press the button, and release the power.
  • According to Jesus, God’s man can choose to experience the power of God by deciding to share his faith.
    MOLESKIN:
    It was a ton of fun — thanks for the opportunity to join you all in the PMG (PM Gloom) at Truck Stop!

 

Heroin, flamingos, and Butters’ view on music

THE SCENE: 60 perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Stretch

THA-THANG:
Rounds of 30, 25, 20, 15, 10, 5 of the following    Follow each round with either 100 jump rope or sled pull

  • curls
  • oh press
  • sandbag squat
  • kettlebell swing
  • flamingo

MARY:
None

COUNT-OFF & NAME-O-RAMA
Frosty, Tweet-E, Butters, Bartman

CIRCLE OF TRUST/BOM:
Talked about conflict, confidence and shame.

MOLESKIN:
Great mumble chatter this morning.  Who knew Butters had so much insight into 90’s music??

ANNOUNCEMENTS:

Second Truck Stop PM – 9/11 Hills n Heat

THE SCENE: Clear sky, hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – 20 IC

Baby Arm Circles Thumbs up, 10 IC

BAC Thumbs down, 10 IC

Windmills 10 IC

Cherry Pickers 10 IC

Robot Walk In Place 16 IC

THA-THANG:
Mosey up Sidewalk to Tape Mark

  • Nickel, Dime Quarter -between tape marks Merkins, then Squats, Then Flutter Kicks
  • Mosey Counterclockwise around lower ball diamond to hill by bathrooms on east side of park
  • 9’s – Bench Dips @ concrete wall then run down hill and do BBS
  • Mosey slowly Counter clockwise around lower ball diamond to small hill near AO parking lot
  • Set 1- 20 LBC at bottom then BEar Crawl to top, 20 Merkins, run to bottom
  • Set 2- 20 Plank Jacks, then Bernie to top, 20 Iron Mikes (10 eachleg), run to bottom
  • Set 3- 20 Squats, then lunge up hill, 20 Hello Dolly (4 ct)
  • Rinse and repeat, but run up hill
  • Mosey Clock wise around ball field to concrete steps
    • 5 step ups, then 10, then 15
  • Sloow mosey to end of parking lot and return to AO

MARY:
20 American Hammers 4 CT IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussion about 9/11- how everyone who lost their lives or were involved in the events of the day started the day thinking it was another day. Regular people did amazing things, too many stories to list.

From CNN:
Facts:
Nineteen men hijacked four fuel-loaded US commercial airplanes bound for west coast destinations. A total of 2,977 people were killed in New York City, Washington, DC and outside of Shanksville, Pennsylvania.
The attack was orchestrated by al Qaeda leader Osama bin Laden.
The Victims:
At the World Trade Center (WTC) site in Lower Manhattan, 2,753 people were killed when hijacked American Airlines Flight 11 and United Airlines Flight 175 were intentionally crashed into the north and south towers, or as a result of the crashes.
At the Pentagon in Washington, 184 people were killed when hijacked American Airlines Flight 77 crashed into the building.
Near Shanksville, Pennsylvania, 40 passengers and crew members aboard United Airlines Flight 93 died when the plane crashed into a field. It is believed that the hijackers crashed the plane in that location, rather than their unknown target, after the passengers and crew attempted to retake control of the flight deck.
As of July 2019, 1,644 (60%) of 2,753 WTC victims’ remains have been positively identified, according to the medical examiner’s office.

All the stories of the affected people and heros are important – here are a few:

RICK RESCORLA

One hero was a man named Rick Rescorla, a retired US Army officer who got a job as director of security for Morgan Stanley Dean Witter (previously Dean Witter). He’d anticipated air attacks due to the vulnerable nature of the building, and pleaded with the firm to find a new office space. Because that wasn’t an option due to lease agreements, Rescorla enforced regular drills so employees knew how to evacuate in case of an emergency.On 9/11 Rescorla was supposed to be home, but was covering for a co-worker. He is responsible for saving 2,700 people, singing inspirational songs into a megaphone while escorting people in and out of the building. Sadly, Rescorla did not make it out that day; however, his memory lives on through the Rick Rescorla Memorial and a book written by his wife, Touched By A Hero: A 9/11 Widow’s Journal of Love & Legacy.

MOIRA SMITH

The only female NYPD officer to lose their life in 9/11, Moira Smith was known for her intense dedication to being a police officer. According to NYPD Angels this was her second time risking her life in an extremely disastrous situation to help others. The first was during a 1991 subway crash in Union Square, which she survived and received the Police Department’s Distinguished Duty Medal for. Sadly, the second situation on 9/11 Smith did not survive, though she was seen selflessly saving others.

On 9/11 she became known as the woman with the flashlight who helped prevent mass hysteria and the blocking of exits. She saved hundreds of lives by directing people out of the South Tower and encouraging people to “Don’t look down; Keep Moving.” There is even a famous photograph of Smith heroically leading a bloodied businessman to safety, and an account written by another man she saved.

WELLES REMY CROWTHER

Another hero on 9/11 was Welles Remy Crowther, known by the people he saved as the young man with the red bandana, which he’d used to cover his nose and mouth to protect against smoke and debris. Crowther had been a volunteer firefighter as a teenager, and during 9/11 was working as an equities trader on the 104th floor of the South Tower. When the chaos ensued Crowther took charge to move groups out of the building, going back in numerous times.He saved over 15 lives, though lost his own. His memory lives on through the Welles Remy Crowther Trust, and his red banana can be seen at the 9/11 Museum.

Key points –

  1. be ready every day to do what you can to help and act – as F3 leaders we need to be ready for anything

2. you do not know what God has planned for you, each day is a gift from God

Proverbs 27:1

Do not boast about tomorrow, for you do not know what a day may bring
MOLESKIN:
Pray for Junk’s wife, Garret’s family and Carol who will be having heart surgery on Monday
ANNOUNCEMENTS:
CSAUP run on saturday