F3 Knoxville

Tag: Cable Guy

Absolutely Abtastic

THE SCENE: 70 degrees.  Slight breeze, but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 x SSH IC
  • 10 x Little Arm Circles IC each way
  • 10 x tempo squats IC
  • 10 x tempo merkins IC

THA-THANG:
Mosey with CMU to Tennis Courts.  Leave CMU on parking lot side.  Run 1 lap around tennis courts with stop at each corner for 10 merkins.

Thing 1:

Partner Up.  One partner runs the width of 2 tennis courts,  5 Plank Jacks (4 ct), run back.  The other partner is doing the exercise below and then they swap.  Exercises are done for the length of time the other person is running.  Most pax did 2 rounds.

  • Flutter Kicks (CMU)
  • Gas Pumps
  • American Hammers
  • Big Boy Sit Ups
  • Hello Dolly
  • Swimmers
  • Rinse and repeat

Thing 2:

Back to the Grinder.  No Partner.  Complete the four exercises below then run to Troll Bridge and Back.  Reps for each round are 10-15-20-15-10.  Most made it up and down the ladder with a few starting back up the ladder.

  • CMU Swings
  • Bent Over Rows
  • CMU Floor Press
  • Overhead Press 

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
John 1:4-5  “4 In Him was life, and the life was the light of men. 5 And the light shines in the darkness, and the darkness did not [a]comprehend it.”  That’s how it was for me.  When I was in the darkness I didn’t understand the Light.
MOLESKIN:
Prayers for healing for family members particularly for Hammy’s and Limbo’s family.
ANNOUNCEMENTS:

Stretch

THE SCENE: 69 degrees, 95% humidity, mostly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Plank walkouts, Imperial squat walkers.

Mosey across the AO and then skip back.
THA-THANG:

Mosey with CMU toward Mt. Crumpit, drop off CMU, and head to the fountain.

Progressive Light Pole Workout

Do these reps of the following exercises. (6-9-15-18-21)

WWII’s at Base

Merkins at Poles

Mosey back to the CMUs at Mt. Crumpit.

Partner 138’s

Modified Dora where one starts the doing 138 reps with CMU while partner run to back side of Christmas tree, does one burpee, and heads back down to pick up where partner left off.

Curls

Thrusters

Floor Presses

Bent Rows

Russian Swings

Triceps Extensions

Lawn Mowers (Each Arm)

Upright Rows

Note:  Most made it to the Russian Swings before heading back to AO.  138 Thrusters were a little much.

MARY:
Box Cutters, Flutter Kicks, LBCs.
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Heard a song from 1969 on the way to the beatdown, “And When I Die” by Blood, Sweat, and Tears and my watch recorded 69 degrees during our workout.  That’s appropriate because today is my 69th birthday.  The reps commemorated my milestone with a total of 69 merkins and WWIIs.  Divide the partner workout reps by 2 and that’s also 69.

The concept of goals came to mind as a topic to discuss.  I worked for a company for 42 years, 35+ full time and then another 6+ off and on after “retirement.”  We lived, breathed, and died by objectives – setting goals.  We had goals, stretch goals, super stretch goals, short term goals, long term goals, etc.  By and large goal setting and working toward them is good.  Personal goals are good too.  I’m not talking about New Years resolutions.  They are goals, but seldom do people, especially me, put much thought or dedication toward meeting them.

I remember a personal goal back around 1978.  I ran 5 or 6 days a week; mostly with two other guys. One was about 15 seconds faster per mile than me and the other about my speed.  I had a goal of running a 10k in under 40 minutes with my daily runs of around 3.5 miles at a pace of 7:30 +/-.  My first race, the second running of the Knoxville Expo 10K in 1979, I beat that goal with a 39:31 time.  My problem was that I did not have a goal set for myself after that.  I quit running for two or three months until I realized that I had set the wrong goal.  It should have been something like miles per week or runs per week.  Once I got my head right, I got back into it until plantar fasciitis put an end to serious running a few years later.

As I said, goals are good if we put thought into them, make them reasonable, make them a target that is tough to meet.  Our faith needs them, too.  They can be centered around Bible reading, quiet/prayer time, attending church, being an active volunteer in church, putting our faith into actions.

What goals do you strive to attain?  Give it some serious thought.

MOLESKIN:
Remember Kim, Dan, and their children as they face Kim’s losing battle with brain cancer.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Slingshots Fired

THE SCENE: It kind of felt like we were standing right outside a dryer vent that was working on a load of towels. That is to say, pretty humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence: 20 SSH, 10 Imp Squat Walkers, 10 Merkins.
THA-THANG:
Slingshot to the church parking lot. I.e. one partner farmer carries 2 CMUs whole the other does 10 Merkins and 10 squats, then runs to catch up and swap.

At the church. One partner Lt. Dan (2 lunge, 1 squat) to 3rd median and jog back. Other partner loops on 20 CMU Swings, 20 Curls, 20 Alpos. Complete 2 rounds.

Slingshot to educator for 7s. Thrusters and Body Builders.

Trudge back. Stopping for some Mary on the way.

MARY:
In cadence: 20 Flutter Kicks, 20 Hello Dolly, 20 broken gas pumps (pause and count 3 on the outs and the ups).
COUNT-OFF & NAME-O-RAMA
8 HIMs, 1 2.0, 1 FNG from out of town.
CIRCLE OF TRUST/BOM:
Been having an odd few weeks. Been thinking about changing up careers and all sorts of crazy stuff. At the root of it all is a sense that I want more direction from God on what I should be focusing on with work, home, and serving others. Got a bit of a Holy Spirit gut check when He asked me to look at the “resume” of my last few weeks at home. I had been tense and not very encouraging or helpful to my family. If I were looking at hiring myself for similar service/work with others, I would not pick me for the job. While this was extremely convicting and humbling, it also gave me a lot of clarity and peace. I need to be focusing on what’s right in front of me as practice for whatever is to come. I need to face helping out around the house with joy rather than frustration. When I am faithful with this little, then I can be entrusted with much.
MOLESKIN:
Veep wanted it noted that for the Farmer carry, I was partnered with the 2.0 and had one brick. I will also note that the 2.0 did not carry my CMU, so there…. Also need to note that this was absolutely brutal. Only reuse when needing to punish someone.
ANNOUNCEMENTS:
Of the chain is postponed until aug 21. Moses’s thing is still on July 17. Be sure to sign up for head count. Also a 3rd F type thing is happening on Aug 14 at Swerve’s church. See slack for details.

Mouth breather

THE SCENE: 72 degrees, 110% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers. Hold a low plank, last man to touch the ground gets first spot in the Indian Run.
THA-THANG:
Indian run around the AO, arrive at the best/worst hill at the Bomb shelter (Corner of Nobel and Alcoa). Complete 11’s (WW2’s and Bodybuilders) running between the aforementioned intersection and the stop sign at the top of the hill.

MARY:
CMU curls and tricep extensions for time
COUNT-OFF & NAME-O-RAMA
13 PAX and one FNG. Welcome Mouse! Good to see Cable guy back out in the gloom for a second day this week! We also enjoyed hosting Sand Wedge from F3 Augusta.
CIRCLE OF TRUST/BOM:

Shared a quote by philosopher Dave Chapelle: “Our culture has accepted two huge lies. The first is that if you disagree with someone’s lifestyle, you must fear or hate them. The second is that to love someone means that you agree with everything they believe, say or do. Both are nonsense. You don’t hace to compromise convictions to be compassionate.”

Shared this quote for two reasons: One because it resonated with me and we could all stand to be a little more compassionate. Two, I wanted PAX that have not lead b/c they may be intimidated by the COT to know that it doesn’t have to be profound and encourage them to lead.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU_is_my_BFF

THE SCENE: Clear, 70 degrees, and humidity like soup….no, actually, more like chowder.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 x SSH IC

10 x little baby arm circles forward IC

10 x little baby arm circles backwards IC

10 x tempo squats IC

10 x Absolutions IC

Form a line and side straddle hop to the other end of the grinder and back

Bernie to the other end of the grinder and “power skip” back

THA-THANG:
Two stations: One at pavilion and the other at the first basketball hoop.  Complete all exercises at station 1 then carry CMU to station 2.  Complete all exercises at station 2 then bernie back to station 1 with your CMU.  The first time through it’s 5 reps of each exercise just to learn the exercises.  Then increase reps by 5 each time climbing a ladder to 20 and back down.  (5-10-15-20-15-10-5).

Station 1:  Merkins, Big Boy Sit Ups, Dry Docks, American Hammers (2 ct), Dips, Shoulder Taps (2 ct)

Station 2:  Squats, Gas Pumps, Jumping Squats, Flutter Kicks (2 ct), Monkey Humpers, Calf Raises

When time ran out most pax were working their way back down the ladder and a few were starting their round of 5 at the bottom of the ladder.

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What is the most meaningless statistic in football?…….The half time score!.  The Falcons were up by 30 at half-time in the Super Bowl a few years ago and lost the game.  The half time score means nothing.  Food for thought….Today is June 29 so tomorrow we are half way through 2021.  Consider how this year is going.  Is it working out as planned?  Do you wish it were going differently?  I think all of you have some plans for this year because you showed up here at 5:30am, and I don’t think people show up at 5:30am on accident!  At half time we have an opportunity to correct our course and make some changes.  Are there any changes that you need to make for the 2nd half of 2021?
MOLESKIN:
ANNOUNCEMENTS: