Crispr – Page 11 – F3 Knoxville

Remembering

December 16, 2022 Sparkler

THE SCENE: Slightly cool somewhere in the low 50s
F3 WELCOME & DISCLAIMER

I think I covered all the points and no FNGs
WARM-O-RAMA:

SSH IC – 20 /3ct
Cherry pickers IC / 10 IC
Baby Arm circles IC /6 up, 6 down
Windmills IC/10
Grady Corns – IC /34

THA-THANG:

Quick Mosey to Rock Pile up the hill – 3 sets of Curl, Row, Press – IC/25 each set
Mosey to stop sign on north east side of admin bldg.
Lt Dans – one lunge each leg, then 1 squat, one lunge each leg, then 2 squats, keep going until 10 squats
Mosey further up road by light at overlook

Progressive up then back down as follows:
Complete each first exercise , then run up stairs to cone by tree, return. Then add one exercise , run to cone by tree, return until all 5 are completed. Then work down to 4, then 3, then 2, then 1 ending back up at the first one

Star Jump – 5 x
Merkins – 10 x
BBS – 15x
SSH – 20 x
Freddie Mercury – 25 x

Mosey back down hill to sidewalk by small parking lot, stop at wall.
7’s – dips/jump squats. Start with dips at wall and run up to first light for jump squats

Mosey to sidewalk at top of hill
Nickel dime quarter- 4 ct Hello Dolly – Every other light (per Swimmies’ request) down sidewalk, then mosey to AO.

MARY:
na
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:

Dec 13 is the 4^th anniversary of my son Grady’s death (F3 Quickrete). I have had the discussion about the grieving process with the F3 brothers during the past anniversaries of his death and his birthday. We all have lost loved ones – that is a part of life. Let’s remember the legacies our loved ones have left us, the good times we had with them and remember the impact they have had on our lives. Last night, on the evening news, they were talking about the Lockerbie Scotland bombing 34 years ago. There was a group of US students on that flight returning home for Christmas. One of the student’s parents commented that his daughter had written in her notebook (recovered from the wreckage in Lockerbie) that “no-one dies unless they are forgotten.” (BTW- Grady was born in Oct 1988.) So, lets take a few minutes and think about the loved ones that we have lost while I play Amazing Grace played by bagpipes (Grady liked bagpipe music so I think he would like this song).

MOLESKIN:
none
ANNOUNCEMENTS:

Inclusive

December 11, 2022 Crispr

THE SCENE: rain, rain, go away
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, rockettes, cherry pickers, this & that, runner’s stretch, imperial walkers
THA-THANG:

Under the Pav-i-Lon

Dora – 250 SSH, 200 Rocky Balboa, 150 calf raise, 100 big boy, 50 burpee
11’s – squat+lunges / merkin+kneel ups
7’s – inclines / step ups

COUNT-OFF & NAME-O-RAMA
9 + an FNG makes 10!
CIRCLE OF TRUST/BOM:
Tonight we celebrated Cheat-ah Boy’s 1 year anniversary. A 9 y/o who chooses to post in the heat, rain, snow, and gloom over eating Cheetohs on the couch playing video games. I’m blessed that he and I are part of such an inclusive organization who’s motto is “Leave no man behind, but leave no man where you find him.” Young or old, in shape or not, believer in anything, doesn’t matter. Doesn’t matter who you are, what you do for a living, or where you’re from…everyone is welcome. SYITG

Seven Generations

November 25, 2022 Pele

THE SCENE: Started off cool, around 40 degrees, but when the sun came out became fairly balmy.
F3 WELCOME & DISCLAIMER

Performed adequately.
WARM-O-RAMA:

Motivators (5-ct, descending)
Plank jacks (x10, 4-ct, IC)
Mountain Climbers (x10 4-ct) IC
Windmills (x10, 4-ct, IC)
Grady Corns (x10, 4-ct, IC)

THA-THANG:

Mosey up the Dragon’s Tail to Haslem’s Rock. 20 American Hammers (4-ct, IC)

Mosey to Bottom of Everest. Nothing says “We shall earn our pumpkin pie” like Everest.

Run to stump and back, 10x Merkins
Run to stump and back, 20 x Squats
Run to stump and back, 30x LBCs, SSH until the 6 gets there.
Run all the way up via the Summit, doing the same reps of Merkins, Squats, and LBCs at some point along the way. Al Gore at the top.
FOOD COMA: (30 second Star Gazer)

Mosey to Front of Admin bldg. We’re gonna CARVE THE TURKEY. Left side: LIGHT MEAT (LUNGES). Right Side: DARK MEAT (DIVE BOMBERS). 12 O’Clock position, JUMP FOR JOY! (JUMP SQUATS)

Go down 1/4 of the way to the left, 10 LUNGES (2-ct)
Run back to Middle, 10 JUMP SQUATS
Go down 1/4 of the way to the right, 10 DIVE BOMBERS (2-ct)
Run back to Middle, 10 JUMP SQUATS
Go down 1/2 of the way to the left, 10 LUNGES (2-ct)
Run back to Middle, 10 JUMP SQUATS
Go down 1/2 of the way to the right, 10 DIVE BOMBERS (2-ct)
Run back to Middle, 10 JUMP SQUATS

Didn’t do #8, instead moseyed over to the benches on the small hill south of the Colosseum and took a gander at the construction and beautiful weather.

Mosey to small parking lot by Colosseum.

BATTLE BUDDY UP.

5/10/15s
There will be two exercises for each round. Each round = 3 trips. One partner will Turkey Run (kind of a Duck Walk with arms flapping) up to the street and do 5 reps of both exercises, then switch out with the partner, who is doing a slow mosey in the bull pen. The next time up do 10x both exercises. Third time up 15x. YOU CAN TAKE ONE REP OFF CUMULATIVELY PER TRIP IF YOU CLUCK LIKE A TURKEY while running up to the street, so take one rep off the first trip, two reps off the second trip, and three reps off the third trip.
- ROUND 1: PETER PARKERS (2-Count) / PLANK JACKS
- ROUND 2: BIG BOY SITUPS / FLUTTER KICKS (2-count)
- ROUND 3: DIAMOND MERKINS / CAROLINA DRY DOCKS

Only did Round 1 due to time, but did all of the Round 2 and 3 exercises at the top of the rise x15 (x13 due to the clucking extra credit)

Mosey to Field below.

BACKYARD FOOTBALL!

STATIONS (Rotate from 1 to 6. PAX not in rotation are alternating between 5 Merkins and 10 SSH)
- STATION 1: Kicker (throws the ball deep to Returner, becomes an extra defender. Ball must be catchable.)
- STATIONS 2-5: Defenders (chase Returner and tackle him , 2-hand touch)
- STATION 6: Returner (gets as far upfield as he can)
Field will be divided into quadrants. 4 Burpees will be divided by Returner and Defenders as follows (R / D):
- Last Quarter: 3 / 1
- Next Quarter: 2 / 2
- Third Quarter: 1/ 3
- TOUCHDOWN by Returner: 0 / 4

MARY:
American Hammers, Hello Dollies each x20 (4-ct, IC)
COUNT-OFF & NAME-O-RAMA
8 HIMs (Cheetah Boy not tagged)
CIRCLE OF TRUST/BOM:

The Iroquois have a philosophy or outlook on life called the SEVEN GENERATIONS PRINCIPLE

Any important action should take into account all of the history and wisdom from seven generations prior. Also, how will your actions impact people seven generations in the future? It embodies an idea of connectedness to a community that transcends time. How our actions affect not just those here now, but those that have passed, and those that will walk the earth when we are no longer here.

Connection to Thanksgiving: How can we learn from the wisdom of past generations? Abraham Lincoln established Thanksgiving as a National Holiday in 1863, shortly after the Battle of Gettysburg that killed 50,000 Americans. It was a time of division, bitterness, hatred. The first few paragraphs of Lincoln’s announcement addressed put a hopeful spin on the state of the union (debatable..), but then he said this:

It has seemed to me fit and proper that [God’s Gifts] should be solemnly, reverently, and gratefully acknowledged as with one heart and one voice by the whole American people. I do, therefore, invite my fellow-citizens in every part of the United States, and also those who are at sea and those who are sojourning in foreign lands, to set apart and observe the last Thursday of November next as a Day of Thanksgiving and Praise to our beneficent Father who dwelleth in the heavens. And I recommend to them that, while offering up the ascriptions justly due to Him for such singular deliverances and blessings, they do also, with humble penitence for our national perverseness and disobedience, commend to His tender care all those who have become widows, orphans, mourners, or sufferers in the lamentable civil strife in which we are unavoidably engaged, and fervently implore the interposition of the Almighty hand to heal the wounds of the nation, and to restore it, as soon as may be consistent with the Divine purposes, to the full enjoyment of peace, harmony, tranquility, and union.

In the midst of a Civil war that was tearing this county apart, Lincoln was talking about charity, harmony, and Love of God. Did NOT point fingers, dwell on the negatives, or complain about the state of the country. Instead, he encouraged the people to celebrate as a single country and nation. Despite differences that ended in 50,000 dead in a single battle just a few months prior, his hope was to create a holiday that would unify the country. Bring us together. One Nation, under God. Today, the state of our country is divided once more, but nothing like it was at the time of the first Thanksgiving. We should take a page from the Iroquois and use the wisdom of past generations to guide our ways today. So as we celebrate Thanksgiving, we are charged to look back so that WE can be the ones to bring unity in today’s world when there is bitter division, so future generations don’t look back on our time here now and judge us for our divisiveness. Here is to a peaceful and Happy Thanksgiving to you all.
MOLESKIN:
Prayers for those traveling
ANNOUNCEMENTS:
Happy Thanksgiving!

12 Growing together through the Journey

November 19, 2022 Sparkler

THE SCENE: In the low 40s with rain waining off. heavy clouds
F3 WELCOME & DISCLAIMER

standard disclaimer. no FNGS
WARM-O-RAMA:

SSH 21 IC
Baby Arm Circles 10 IC thumbs up
Baby Arm Circles 10 IC thumbs down
Windmills – 10 IC
Merkins – 5 OYO

THA-THANG:
Indian Run Mosey up hill to drainage entrance with large rocks
Grab a rock
Curls – 20 IC
Rows – 31 IC
Presses – 42 IC
5 Merkins

Indian Run Mosey back to lot across from AO

4 cones are set up around the parking lot and one in the covered area by the concession stand (adjacent to new playground)

There is one exercise at each station.

Squats, Bernie to 2. Merkins, run to 3, Hello Dollys, run to 4 , bench dips

Complete the exercise at each station – first round is 5 reps, second round is 10 reps, third round is 20, fourth is 10 and fifth is 5

Repeat with second exercise posted at each cone

Lunge, Bernie to 2, 2. Plank Jacks (1ct), run to 3, 3. American Hammers, (2 CT), run to 4, 4. Bench pull ups,

Mosey back to AO after completed

MARY:
na
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:
In October, I was in the Phoenix area and was fortunate enough to be able to post at the F3 AO Dog House in Gilbert, so I was added to their slack channel. It was an awesome workout with a great group of HIMs. On the subsequent slack postings, I saw this post from F3 brother @Thrall:

@channel Hey all, just wanted to pop in here and say how grateful I am for this group. I joined the Monday after my wife announced that she wanted to leave me after 7 years of marriage. I think God brought me F3 right when I needed it and he has used the men I have met here to really be an encouragement to me in probably the biggest and toughest season in my life so far. I think it’s why I’m insane enough to get up at 3 and make it time for a great BD or Camelback, every week. It’s because I NEED it. I need the comradery, I need the challenge, I need battle brothers in my corner. It is necessary that I wake up at 3 and drive an hour and a half, and post. It is essentially for my spiritual, physical and mental growth. So thank you to those I’ve met, and thank you for suiting up and showing up. And to all the F3 brothers in this chat, some I’ve met, many I haven’t, and a lot I may never meet… when its hard to drag yourself out of bed, remember that there might be an FNG that’s hurting for community and needs an army to help fight his battles. I know that I did. So again thank you to those I see out there, thank you for the conversations, the care you take to know who I am, the wisdom and for the brotherhood. See you out there in the gloom!

This inspired me. While preparing for my Q this week, I came across the standard F3 website material and it really made me think. So here it is ( I know you have all seen and read this many times)

If the 1^st F is what brings a guy to F3, it is the 2^nd F that is the “glue” that causes them to stay and stick with it. It’s easy to get someone out for a free workout. But for most of the F3 guys, the reason they keep coming back — setting their alarm for 5:00 AM three, four or five days a week — is the friendships that are built.

It’s not just about getting better. It’s about getting better together.
…
At the heart of F3 is a passion to see men grow physically, mentally, relationally and spiritually.
Growth = Challenge + Consistency + Camaraderie
To experience long-term growth, we need to push ourselves intentionally and routinely with the encouragement and support of others on the same journey.

I think the keywords there are Push and Intentional

We all are at different points on that journey, but we are all on the journey. At some points you yourself may not need much support and encouragement, but others might. So its important to be there, to show up and be part of the routine.

ReplyForward

MOLESKIN:

na
ANNOUNCEMENTS:
none

React + Adapt

November 8, 2022 Steam

THE SCENE: Sun getting ready to set, parking lots are PACKED down by the playground. However, adapt and overcome.

F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith
My name is Steam and I’ll be your Q this morning
A few things before we begin:
- I’m not a professional
- You’re here on your own belief
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.

WARM-O-RAMA:

SSH: 20×4

Squat: 10×4

Imperial Walker: 10×4

Cherry-Picker: 10×4

Rockette: 10×4

Cash-In: ATMs

THA-THANG:

Because people decided to park their cars in the parking lot we were going to work out in, the Q reacted and adapted, taking into account the darkness and limited lighting in the park at 6pm.

(1) Another One (25s)

1 cone with an exercise every 3 lights – total of 5
All exercises are 25 reps on a 1 count
After completing the exercise on the cone, carry it to the next light and complete all exercises up to that point
The exercises
- Side Straddle Hops (SSH)
- Imperial Walkers
- Flutter Kicks
- Merkins
- LBCs

(2) 2 For Tuesday

An Asylum PM tradition – 2 For Tuesday aka back to back rinse and repeats
Repeat the previous route and exercises done above, but reverse it
- Take one exercise off every 3 lights, until we finish with the first exercise at the shovel flag – SSH

(Mosey to the top of Cardiac Hill)

(3) 8s

2 points of contact: top of cardiac + 1st curve of cardiac
Exercises: incline merkins + squats

MARY:

Cash-in with ATMs before moseying back to the shovel flag

COUNT-OFF & NAME-O-RAMA

14 total
No FNGs

CIRCLE OF TRUST/BOM:

This is an excerpt from an article I wrote last week.

Confidence In The Cartographer

Perhaps the Lord will be with me and I will drive them out as the Lord promised. (From Joshua 14:10-12) I think that as Caleb was saying this to Joshua and the surrounding people, he had a slight grin on his face, with a chuckle at the end. Think about your race. Have you been able to see every turn, twist, bend, reroute, detour, traffic stop, warning sign, or stoplight? I haven’t. A cartographer is someone who draws or produces maps. And if we look at our lives like a race we’ve been called to run, there is only one ultimate cartographer that has mapped out every single thing that we are going to encounter during our race. I think Caleb knew this as he said this to Joshua. As if to say, “God has only fulfilled his promises 10/10 times, so perhaps He will still be with me during this next part of my race.” Caleb knew the Lord’s promises were good! So as I was reading this I thought: Do I have more confidence in the runner or the cartographer in my race? More times than not unfortunately, I can be more confident in the runner (me) than the one who designed the entire race in the first place! We’re called to run a race and run it in such a way that the surrounding witnesses can look on and only attribute the harmonic and unique journey to God. So wherever you find yourself in your race this weekend + new week, put more confidence in the cartographer vs. the runner. You’ve got this, because He’s got you.