Crispr – Page 14 – F3 Knoxville

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.

17 Humble HIMs at Asylum

November 7, 2022 Sparkler

THE SCENE: Sunny about 65 F
F3 WELCOME & DISCLAIMER

Normal disclaimers. No fngs tonight
WARM-O-RAMA:
SSH – 20 IC

Arm circles – 10 thumbs up, 10 thumbs down

Michael Phelps arm warm ups

Cherry Pickers – 10 IC

Slow Mosey to Tree and back

Grady Corns – 34 IC

THA-THANG:
Mosey to stop sign – 11’s – LBC 2ct at bottom, run to cone up and do Reverse Lunges

Run down road to lower- lower stairs directly below bat cave:

Blimps (progressive)- do exercise, run to base of bat caves stairs, run back down stairs and repeat adding 1 exercise each time until all are done

Bobby Hurley- 5, Lunge – 10 sc, Imp Walker- 15 2 CT, Merkins-20, Plank Jacks- 25 sc, Squats – 30

Mosey to front of Admin Building. Progressive. 1 Squat, then run 1/4 around circle to left, do 5x squat count star jumps, run back, then 2 squats and run to do 10 star jumps, then back. 3 squats, 15 start jumps, etc until about 30 or we cant do anymore

Mosey to AO. Plank for 2 minutes

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I

13 Habits Of Humble People

Sections cut from March 1, 2015 Forbes Magazine article by Jeff Boss

They’re Situationally Aware

Situational awareness is a function of emotional intelligence as it is being aware of oneself, the group, the actions of each and the social dynamics therein. As such, situationally aware people aim their focus outward as they try to absorb (i.e. learn) more about the situation

They Retain Relationships

Studies have shown that humble people are more likely to help friends than their prideful counterparts.

They Make Difficult Decisions With Ease

Since humble people put others’ needs before their own, when faced with difficult decisions they respect the moral and ethical boundaries that govern the decision and base their decision-making criteria off a sense of shared purpose rather than self-interest.

They Put Others First

Humble people know their self-worth. As a result, they don’t feel the need to cast themselves before others just to show them how much they know. Instead, humble people realize that nobody cares how much they know until those people know how much they’re cared for.

They Listen

There’s nothing more annoying that being in a conversation with somebody who you can just tell is dying to get his or her words in. When you see their mental gears spinning, it’s a sign they’re not listening but rather waiting to speak. Why? Because they believe that what they have to say is more valuable than listening to you. In other words, they’re placing their self-interest first.

Humble people, however, actively listen to others before summarizing the conversation. Moreover, humble people don’t try to dominate a conversation or talk over people. They’re eager to understand others because they’re curious.

They’re Curious

Humble people seek knowledge because they are perpetual learners and realize that they don’t have all the answers. They glean knowledge from the experiences of others and crave more opportunities to learn.

They Speak Their Minds

While active listening is certainly important, humble people aren’t afraid to speak their minds because being wrong is not a fear they have. They know that to bridge the gap between unwillingness and willingness there must be action; they summon the courage to face difficulty as they graciously accept to sacrifice themselves.

They Take Time To Say “Thank You”

They Have An Abundance Mentality

Humble people don’t believe that one person’s “win” necessarily mean another person’s “loss.”

They Start Sentences With “You” Rather Than “I”

Humble people put others at the forefront of their thoughts. Humble people brag about others, while the prideful people brag about themselves.

They Accept Feedback

Humble people are not only receptive to constructive criticism but actively seek it because they know that feedback is a pathway to improvement.

They Assume Responsibility

Rather than eschewing blame on “the system” or the behaviors of others, humble people assume responsibility by speaking up and owning their part.

They Ask For Help

Part of being humble means realizing that you don’t have all the answers. No one does. Humble people acknowledge what they do and do not know and enlist help for the latter.

Humility displays a willingness to learn and become better–two things that everybody should cultivate.

MOLESKIN:

ANNOUNCEMENTS:
brolympics Nov 5

3 Seconds of Courage

October 29, 2022 Steam

F3 Q: 10.29.22

AO: Asylum

7am – 8am

[ The Scene ]

[ 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.
FNGs?

[ Warm o Rama ]

— X + take a lap —

1 — SSH: 20×4

(Take a lap)

2 — Merkin: 10 (1ct)

(Take a lap)

3 — Windmill: 10×4

(Take a lap)

4 — Mountain Climber: 10×4

(Take a lap)

5 — Baby Arm Circle: 10×4 F

(Take a lap)

[ The Thang ]

(Mosey to the top of Cardiac)

(1) The Elevator of Strength

Nickel, Dime, Quarter
5, 10, 25
3 Points of Contact

Top: 5 Man Makers (8 count)
- Run to Point 2

Middle Curve: 10 Squats (1 count)
- Do Point 2
- Run back to Point 1
- Do Point 1 + Point 2
- Run back to Point 1
- Do Point 1, 2, and 3

Bottom: 25 Flutter Kicks (4 count)
- Run back to Point 1
- Hold the plank

(Mosey to the Dock)

(2) There And Back Again

2 points of contact
Dock + entry pathway to the right

5 rounds – together
Each round after the first one increases the # of reps by 10 (1ct)

1: Merkins (10)
2: Squats (20)
3: Dry Docks (30)
4: SSH (40)
5: Calf-Raises (50)

(Mosey to the Island)

(3) Battle Buddy Core 4 Laps

Get a BB

4 core Xs we’ll do
- LBCs
- Flutter Kicks
- American Hammers
- Cockroaches

1 BB will stay here and just crank out reps of 1 X while the other BB takes a lap.
Rinse and repeat until both of you have completed all 4 Xs here

Done? Plank it up.

(Mosey to the playground or AO depending on time)

[ Mary ]

SWS (Stretching With Steam): The Married Edition

[ COT ]

# off – 11

Name o Rama
- Choir Boy, Crawdad, High-Heels, Matlock, Mr. Jinxy, Crispr, Drum Major, Convoy, Lebowski, Q-Bert, Steam

FNGs – 0

“3 Seconds of Courage”

A funny story from my honeymoon about 3 seconds of courage, and no, it’s not what you think.

After dinner one night, my wife and I were walking around the property and there was this band playing in this outdoor amphitheater area. So we sat down and got a drink and listened to them for a bit. They were playing some pretty popular music that people could dance to, and some of the staff was dancing with guests towards the stage, and then some of the guests started getting up to dance. And as Megan and I were watching this, something really strange happened – I got super nervous. I could tell my wife wanted to dance, and I did too, but for some reason I was really nervous to ask her to dance. My new wife! I kind of danced around it a little bit, asking her “Hey do you want to dance?” And her replying “Yeah kind of but I’m nervous!” And guys it was the funniest thing looking back. I’m sitting there with my wife, and she wants to be asked to dance and I want to ask her to dance and whisk her away with boldness to do so, and I’m sitting there thinking “What the hell man, just ask her to dance, she’s your wife and she wants to dance with you, what are you doing!?”

And I almost missed out on an opportunity to dance with my wife. Almost. I shared this with her when we were cliff jumping this summer, and she was nervous to jump off a 10 foot cliff into the lake: “All it takes is 3 seconds of courage.” And after about 10 minutes she eventually jumped and it ended up being fine. The same thing applied to me last week, when I almost missed an opportunity to ask my wife to dance, I had to take my own advice – 3 seconds of courage is all it takes. Looking back tt really was kind of funny, both of us sitting there, just having been married, and nervous to get up and dance together.

So sometimes a deep breath and 3 seconds of courage is all it takes:

To be intentional
To be bold
To be thoughtful
To make an impact

And the scariest part of that is not the end goal, but the initial workup mentally. And so I want to pose this to us as we head into the weekend and a new week, where can you implement 3 seconds of courage? Someone in your life needs this from you! Maybe it is your wife or your family or your friends or your coworkers or a conversation you’ve been meaning to have for a while. All it takes is 3 seconds of courage.