F3 Knoxville

Tag: Choir Boy

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.

Rockin’ Dora and Cardiac Attack

THE SCENE: Mostly cloudy, 73 degrees, 90% humidityTo
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(25) 4 ct. SSH; Baby arm circles forward; backers; (10) 4ct. plank jacks; lunge stretch

THA-THANG:

  • Mosey to base of Everest
  • (1) sprint up Everest to rock pile
  • Selected rock and partner for Rockin’ Doras
  • Partner 1: Run west along road, with rock, to first tree and back
  • Partner 2: Curls (up to 200); Squats with rock (up to 200); BBS or flutter kicks (4 ct.), rock optional (200)
  • Mosey cross country to base of Cardiac Hill
  • (5) 4 ct. American Hammers; Bernie Sanders to first bend; (5) 4 ct. Hello Dollies; bear crawl to next bend; (5) squat jumps; sprint to benches; (5) tricep dips;
  • Rinse and repeat, add (5) to each exercise

MARY:
Ab work, 2 rounds ending with 4 ct. flutter kicks.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
II Timothy 1:7 – This is my Father’s favorite verse, and I had not really connected with it. I never felt that I approached life with timidity or fear. I termed it as humility. But, there is a fine line between timidity and humility.  To my shame, I have been doing F3 for a year and a half, and this is my VQ.  To be a real HIM, we need to approach life boldly. We need to lead when we are called to lead and not be timid. We also need to remember that God gives us power, but also love and self discipline.

Upper Deck O Death

THE SCENE
70°
WELCOME AND DISCLAIMER
Check
WARM O RAMA
SSH X 15
4-count merkin x 5
4-count squat x 5
THA THANG
Mosey to Locust St garage
Run up stairs
Deck o death
Sprint parking lot, mosey back. Pull 1 card from each suit at a time. Repeat sprint and card pulls. Joker is bear crawl parking lot, mosey back. Face and Ace are 10.
♥️ clap merkins
♦️ jump squats
♠️ gas pumpers 4-count
♣️ decline dry docks
Run back down stairs and to AO.
MARY
ABCs
PAX
8 HIMs
BOM
en·dur·ance
noun
The fact or power of enduring an unpleasant or difficult process or situation without giving way.

When a person is able to accomplish or withstand a higher amount of effort than their original capabilities their endurance is increasing which to many personnel indicates progress.

We endure many hardships out here which builds or ability to do more next time. It works the same in all aspects of our lives. We endure the hardships that life throws our way with the help of friends and faith which enables us to withstand troubles and hard times down the road.
ANNOUNCEMENTS
F3 Anniversary weekend has a lot of good stuff happening.

Dirty Dozen Dropping Sweat

THE SCENE: Sunny and humid, temps in 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Windmills, 5 Burpees, 10 Cherry Pickers, Michael Phelps, Little of This and Little of That
THA-THANG:
Mosey to the driveway that heads to the northern wall of the admin bldg.  There will be bricks by a large tree near he drive way.  We will pair up in teams of two and do Doras.  While one partner works on the following exercises, the other partner will run with a set of bricks to the curb, do ten mini man makers, then run back and exchange the bricks with his partner who will do the same.  Here are the exercises each team will do:

  • 100 Big Boy Sit-ups
  • 100 Merkins
  • 200 Baby Crunches

Mosey to gate at the Lyons Bend entrance.  Take perimeter trail east.  Stop once at first light.  We will do 20 American Hammers in cadence.

Mosey east on perimeter trail to cone that will be located close to a large Mimosa tree.  We will do a Route 66 going eleven lights, stopping at each one.  We will do each of the following exercises starting with the first and doing it once at first light, twice at second, etc. until we do 11 of that exercise at 11th light.  Those who get there first will sweep others back to start and we will begin the next exercise.  Here are the exercises:

  • Squat jumps
  • Dive bombers
  • Imperial Walkers (four count)
  • Shoulder taps (tapping each shoulder counts as one)

Mosey to Playground

We will do bench jumps.  We will do ten, then rest for 20 seconds.  We will do five sets of ten with the 20 second break.

Mosey to Pavilion.  We will do 25 Picnic Table Pull-ups.  We will then do squat by wall for one minute.

Mosey to AO.

MARY:
Plank Stretches.
COUNT-OFF & NAME-O-RAMA
12 men, no FNG’s.
CIRCLE OF TRUST/BOM:

The following message is not fully from me.  Rather, it stems from a conversation with a friend of mine named Tony Kuykendall.  Tony observed that in our age of social media, whether on Facebook, Group Me, Twitter, or whatever, we wonder how many people are following our messages.  We follow other’s messages by giving them the Like signal, coloring in a heart, showing a happy face, a thumbs up, or some other sign saying we listened and took notice.  We may follow peoples’ messages on social media each day.  My friend Tony observed that the Bible is certainly a form of social media.  It has been written and distributed socially so that people may read it and follow God.  Tony wondered how many times we actually follow God’s word each day.  Certainly, God wants us to “follow’ Him.

John 8:12 “Again Jesus spoke to them, saying, ‘I am the light of the world. Whoever follows me will not walk in darkness, but will have the light of life.’”

God wants us to follow Him because he knows that we need Him to live within the light.  When we follow Him, good things happen.  We move along in our lives and often miss out on the light.  We seek the light through our own means and often fail to listen to that higher power calling us.  Where is God calling you to follow?  What path does he want for you?  Where does God want to take you.  We can sense that there is something missing in our lives if we do it alone, something greater we need to fulfill us.  We get glimpses of something greater by showing up in the gloom each day to work out with our brothers in F3.   We didn’t want to listen to our crazy friends that rooked us into coming out here.  Yet, by coming we have found something special, something invigorating, something good for us.  In our busy lives we often don’t want to take the time to listen to God.  But if we do so, we find something special, something invigorating, something good for us.  It is that which we need.  So, listen, take time to focus on Him and what he is calling you to do.  Follow Him.

MOLESKIN:
Hotspur and his family needs a prayer as his mother-in-law died recently.
ANNOUNCEMENTS:
F3 Knoxville Anniversary and Olympics on November 3.  Launching of F3 in Cleveland, TN on November 10.

3 Parking Lot Circus

THE SCENE
70 and light rain

 

Welcome & Disclaimer

 

THE THANG
COP
– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Diagonal Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)

 

Hill Runs + Tabata
Two Rounds of Tabata (8 sets of exercise, 20 sec on 10 sec off):

  • Rd 1: Jump Squat Jumps
  • Rd 2: Wide Merkins

After each round, run to the top of the hill and do 3 burpees.

Mosey to the new parking lot.  Once there, partner up.

 

Countdown
One person performs the routine while the other jump ropes, then switch.

Routine:
Run to far cone, perform x20 reps.  Run back to first cone, perform x15 reps.  Run to the second farthest cone and perform x10 reps.  Run back to first cone perform x5 reps.

Perform 2 rounds of each of the following exercises:

  • Dry Docks
  • Frog Squats

Flutter Kick until all PAX finish.

Mosey to parking lot at bottom of the hill.

 

Grinders
Partner up with new Battle Buddy.

1st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 10 reps.  Two rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Tuck Jumps

 

MARY
American Hammers (4ct) – x20 IC
4ct Flutter Kicks – 20x IC
Rinse and repeat

Mosey back to the SP, run hard up the hill!

 

COT
Number off and Name-O-Rama (18 PAX)

 

BOM
Proverbs 11:25 – Whoever brings blessing will be enriched, and one who waters will himself be watered.

This Proverb is a simple reminder that joy and sense of significance comes from giving, not taking.  The world around us pushes us to live as consumers.  Always taking, looking for the next thing that is going to bring happiness.  The problem is that is not how life is meant to be lived.  True joy comes from living with a sense of purpose, and the highest purpose is the welfare of others.  HIMs seek inject purpose in all they do, wherever they go.  Today, keep your heart and mind open for those places where you can bring life.

 

Submitted by Cap’n Crunch