F3 Knoxville

Tag: Crispr

Drum Major 51

THE SCENE: A beautiful sunny evening at about 70 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

51 single count side straddle hops

10 windmills

5 merkins/1 burpee

10 baby arm circles each way

Little of this and that

10 rockettes

5 big boys/1 burpee

THA-THANG:

Mosey to hill by wall just up mini-cardiac

5/1’s

5 box jumps/step ups up top

1 big boy at bottom

Until get to 1 at top and 5 at bottom

 

Mosey to rock pile along path on park’s east side

15 curls

15 overhead press

21 rows

(2nd 51)

15 triceps

15 front lifts

21 squats

 

(rinse and repeat everything)

 

Mosey to the Bermuda Triangle

Battle buddy up

1 buddy runs to hill and back while other stays and knocks out

51 squats

51 imperial walkers

51 merkins

51 LBCs

 

Mosey to base of Everest

15 flutter kicks

5 burpees/1 big boys

5 burpees/1 merkin

Then released everyone to run the summit of Everest and then all the way to the AO. Have to do 51 hand release merkins split up as each sees fit by the time or at the AO meetup.

MARY:
15 box cutters and some post workout stretches to finish us off
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:
Discussed how leadership involves letting go and trusting those you lead to be be good leaders, people and citizens in your absence. I then read the following quotes on the subject:

No man will make a great leader who wants to do it all himself, or to get all the credit for doing it. —Andrew Carnegie

A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves. —Lao Tzu

The best executive is the one who has sense enough to pick good men to do what he wants done, and self-restraint enough to keep from meddling with them while they do it. —Theodore Roosevelt

A good leader is a person who takes a little more than his share of the blame and a little less than his share of the credit. —John Maxwell

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Parents These Days

THE SCENE: Gloom in the Fake Gloom.  A nasty, rainy, awesome evening.
F3 WELCOME & DISCLAIMER  Did it
WARM-O-RAMA:
SSH, motivator, cherry pickers, twisties, rockettes
THA-THANG:
Insert information about the workout.

  • Triple battle buddies in the Caribbean
    • Jump squats and big boys
    • Merkins and big boys
    • Mountain Climbers and flutter kicks
  • Feel the burn
    • Wall sit
    • Ring of Fire push up
    • Ring of Fire squats
  • Alternating 10x flutter kicks and hello dolly
  • Star gazer in the rain

COUNT-OFF & NAME-O-RAMA
11 soaking wet PAX

CIRCLE OF TRUST/BOM:
In recently reading a book called “10 Rules for Resilience” by Joe DeSena (founder of Spartan Race), he said something obvious, but in a way that punched me in the gut.  He said he was tired of hearing people say “kids these days”.  Kids are born today the same way they’ve been born forever.  He argues we should really be saying “parents these days” because we – as the parents – are the difference in how kids are growing up now compared to in the past.  In large part, kids today are how kids are today because parents today raise kids the way we raise them today.  I know it’s not that simple in every situation, but the point is we as fathers have a lot of responsibility for who our kids are, their values, etc. We have to take ownership of that and we cannot hide behind “kids these days” as an excuse.

ANNOUNCEMENTS:
CSAUP Feb 26

Tuesday Evening Big Circle

THE SCENE: Beautiful afternoon over 60 degrees at the start. Clear and a lot of people in the Asylum enjoying a pretty day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops
  • Rockettes
  • Baby arm circles
  • Little of this and that
  • Imperial Squat walkers
  • 5 Burpees

THA-THANG:

Mosey to base of Pickett’s Charge

 

Picketts charge suicide

1st –  5 prisoner getups

2nd – 10 imperial walkers

 

10 merkins at bottom before and after each time down

 

LBCs up top until 6 comes in

 

Big circle stations

 

Start at coliseum and go all the way up to top of Everest/office parking lot and back around to coliseum start

 

Stop at each cone do exercise listed and follow instruction of where to go next and how

 

Coliseum start

  • 15 dips
  • Lunges to next cone

 

Cone 1 – halfway down walk

  • 15 big boys
  • Bear crawl to next

 

Cone 2 – little ways down

  • 20 squats
  • Karaoke to next cone

 

Cone 3 – halfway to stop sign

  • 10 no touch merkins
  • Sprint to next cone

 

Cone 4 – stop sign

  • 15 2 count flutter kicks
  • Bernie to next cone

 

Cone 5 – end of guardrail

  • 15 bobby hurleys
  • Run to next cone

 

Cone 6 – top of hill by parking lot

  • 15 merkins
  • Skip to next cone

 

Cone 7 – little ways down back of the hill

  • 15 2 count rocky balboas
  • Go all the way backwards to the 6 and repeat all cones you go back past
  • After coming back the 2nd time and doing Rocky Balboas again karaoke to the next cone

 

Cone 8 – stop sign area

  • 15 2 count hello dollys
  • Run to next cone

 

Cone 9 – up by pathway to Coliseum

  • 5 burpees
  • Lunges to next cone

 

Cone 10 – little ways down path

  • 10 star jumps
  • Bernie to starting spot of Coliseum and do LBCs until the 6 comes in

5 Motivators before running back to the AO for the word.

MARY:
n/a
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:
Discussed the following:

Kurt Vonnegot story about Joseph Heller:

I said, “Joe, how does it make you feel
to know that our host only yesterday
may have made more money
than your novel ‘Catch-22’
has earned in its entire history?”
And Joe said, “I’ve got something he can never have.”
And I said, “What on earth could that be, Joe?”
And Joe said, “The knowledge that I’ve got enough.”

“Don’t make stuff because you want to make money — it will never make you enough money. And don’t make stuff because you want to get famous — because you will never feel famous enough,” John Green

MOLESKIN:
Q was followed by a well attended and lively Board Meeting at the Asylum to cap off a great evening.
ANNOUNCEMENTS:
CSAUP end of February

Clear is Kind, Unclear is Unkind

THE SCENE: 40 degrees and beautiful beat down weather
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, rockettes, cherry pickers, runners stretch, this and this, and twisties just for Lillydipper
THA-THANG:

  • Battle Buddy – one runs the Dragon, other CMU front raise, side rotations, overhead press
  • Battle Buddy – one runs and does flutter squats, or does ankle biters and butterfly sit-ups
  • Battle Buddy – one runs and does CMU rows, dead-lifts, curls, and rows, the other does bear crawl should taps and kneel ups

COUNT-OFF & NAME-O-RAMA
12

CIRCLE OF TRUST/BOM:

Being very non-confrontational by nature, Candor has been a challenge for me. Q Source 3.8 says about Candor “While there are many Truths, only the hard ones require Candor.  The easy Truths take care of themselves.  Whether a Truth is hard or easy depends upon the effect it has on the person hearing it.  If it has no impact or brings them Happiness, it is an easy Truth.  Easy Truths do not require character to tell because there is no particular Virtue in being the bearer of good news. Hard Truths are different, because hearing them, results in Pain and Disruption.”

I also justified it to myself that sparing that Pain and Disruption was a good thing for the other person, until reading the book “Radical Candor” by Kim Scott.  She describes Candor as a combination of 1) caring personally for the individual you’re interacting with and 2) challenging directly the matter at hand.  She describes those who care a lot, but don’t willing to challenge directly, as demonstrating “Ruinous Empathy”.

RUINOUS EMPATHY.

Especially for the workplace…

“It’s simple but transformative.  Clear is kind.  Unclear is unkind.  Not getting clear with a colleague about your expectations because it feels too hard, yet holding them accountable, or blaming them for not delivering is unkind.” ~Brene Brown

ANNOUNCEMENTS:  CSAUP Feb 26

Keep Moving, Stay Warm

THE SCENE: Cold, cloudy, and windy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Slow windmills (get that stretch in!), baby arm circles, burpees, & Imperial squats.

THA-THANG:

At the coliseum, 4 stations around the outside. Each station has 3 exercise options. Choose one to complete and then run to the 3rd station and pick an exercise. Rinse & repeat. Exercises were as follows:

  • Station 1 (Core)
    • HELLO DOLLYS (20, 4 CT)
    • PICKLE POUNDERS (20)
    • BIG BOYS (20)
  • Station 2 (Legs)
    • SQUATS (20, 4 CT)
    • MONKEY HUMPERS (20)
    • BOBBY HURLEYS (20)
  • Station 3 (Core)
    • BOX CUTTERS (20)
    • LBCS (20, 4 CT)
    • SCISSOR KICKS (20, 4 CT)
  • Station 4 (Arms)
    • MERKINS (20)
    • DIPS (20)
    • CAROLINA DRY DOCKS (20)

MARY:
Big Boys & American hammers.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Excerpt read from a Fresh Air interview of Laura Coates.

On what Dr. Martin Luther King Jr. means to her

When I think of Dr. King, the first thing that comes to mind is going to his museum down in Atlanta and looking at the number of times he was arrested. Now that might seem an oddity to people. Mostly, we think about his speeches and the impactful words, and he was an eloquent orator, and he was obviously deserving of all the accolades as it relates to his speechwriting and his sermons. But for me, I think about the number of times he was a civil rights first responder, … the number of times he went into the battlefield, the number of times he pulled an entire race out of the wreckage, the number of times that he subjected himself to physical violence. It’s the notion that myself, as a mother, looking at my young children, when all I want to do is grow old and watch them grow even older, that he had to accept the inevitability that he would not do the very things every parent wants to do. And why? Because he was thinking not only of his own children, but my children and my children’s children. …

Every time I think about his death, I think to myself, God, was that how young he was? And every year that I live beyond that, I thank him, because the life I have is because of the choices he made, because of the discomfort he experienced. And I just love this man for making those choices and for aligning his moral compass with what he was willing to do.