F3 Knoxville

Tag: Crispr

Your Gifts

THE SCENE: A perfect morning, just minutes before the rain
F3 WELCOME & DISCLAIMER – Steam did it
WARM-O-RAMA:
SSH, merkins, rockettes, imperial walkers
THA-THANG:
Insert information about the workout.

  • Hands had us “playing catch me if you can”
  • Then a bear crawl, lunge, run sequence of pain
  • Dora time with dive bombers, mountain climbers, and pike ups
  • CRISPR then doing more Dora with merkins, squats, and butterfly situps
  • William Wallace relays with planks/burpees, then squat/sprints
  • 7’s with incline merkins and step ups

COUNT-OFF & NAME-O-RAMA
19 HIMs for the launch of Asylum Daybreak
CIRCLE OF TRUST/BOM:

I often talk about quotes and they always get me thinking about stuff. As I take on this new leadership role, I think about a quote from Pablo Pisccao that says “The meaning of life is to find your gift”.

I’ve been through several leadership development programs over the years and had 360 reviews, etc and gift that always comes up for me is I’m dependable. When I take something on, I do what I say I’m going to do, and I do it 100%. Don’t have to check in and follow up because it’ll be done.

Going back to Picasso, the second half of the quote is, “The purpose of life is to give your gift away”. So as I assume this new role I hope that I can give my gifts to Asylum Daybreak.

So, the quote is “The meaning of life is to find your gift and the purpose of life is to give your gift away”. So I ask each of you to think about that. What are your gifts and who are you giving them to?  Is there an aspect of your life that could really benefit from your unique gift? And if so, are you willing to give it to them?

ANNOUNCEMENTS: A lot going on in F3 Knoxville.  Painting Cardinal’s widow’s house March 18, Wild at Heart Retreat March 24, F3 Open House by Fixer Upper first week of April, Escape from Haw Ridge April 14, Hardship Hill on Memorial Day.

Facing Your Fears

THE SCENE: Gorgeous! Mild (almost warm) 78 degrees, outstanding sunset
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-25 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 10 Imperial Walkers (4-ct), in Cadence

– 10 LBACs backwards and forwards (4-ct)  (in cadence)

-10 plank jacks (4-ct)  (in cadence)

  • Misc. stretching

THA-THANG:

MOSEY to bottom of Pickett’s Charge:

  • 5/10/15s up 3 of the small hills
    • PARTNER 1 moseys up to the top of the hill, does 5x of both exercises, then hands off to PARTNER 2, who is slow moseying in the bullpen (flat part). R&R with 10x, then 15x. If you finish early, start over until 6 is done.
      • ROUND 1: MERKINS AND PLANK JACKS (2-ct) /BEAR CRAWL
      • ROUND 2: BBS AND AMERICAN HAMMERS (2-ct) / BERNIE
      • ROUND 3: SSH AND IRON MIKES (both 2-ct) / RUN

MOSEY to Small Parking Lot next to Coliseum:

  • 25’s:
    • Run around loop. At bottom and midpoint do 5/20, 10/15, 15/10, 20/5 reps of:
      • Shoulder taps (2-ct) / Flutter Kicks (2 ct)

MOSEY to Haslem’s rock, 20 American Hammers (4-ct, IC)

MOSEY To AO

MARY:
We did a Welsh Dragon contest to see who could go farthest without stopping.  Of course it was Doubtfire…
COUNT-OFF & NAME-O-RAMA
21!
CIRCLE OF TRUST/BOM:

Today I want to talk a little bit about the pilot Neal V. Loving. 

  • Loving was born in 1916
  • Was passionate about being a military pilot from a young age but had to switch his focus to aeronautical engineering upon discovering that the Army Air Corps did not accept Black aviators (the US AIR FORCE wasn’t established until 1947- TRIVIA QUESTION!).
  • He helped found an all-black squadron of the Civil Air Patrol, a volunteer training program for young pilots. This led to a horrific crash while flying for the patrol and left him a double amputee. When the doctors removed his second leg, they estimated a 50-50 chance of survival. He did survive, and was fit for protheses.  He recalled being asked by the prosthesis fitter what size shoe he would like to have with his new legs.  What a question!

 He was made an offer to visit a local municipal airport.  He was hesitant, but ultimately agreed, and when he got there he felt his passion for flying returning, and was given the opportunity to climb into the cockpit again.  While on his first flight back, as he says, “I entered a 180-degree turn followed by a stall entry and spin, the same sequence of events that led to my accident. The ground rushed toward me, spinning in a familiar blur of green and brown. I recovered quickly and returned to level flight. My co-pilot leaned forward and patted me on the back. I smiled in return, happy in the realization that the fears or emotional scars that might destroy my love of flying had not materialized.”

 

After returning to the cockpit, Loving continued his love of aviation by:

– launching his own flight school

– building experimental rading planes. One of Loving’s airplane designs is on display at Smithsonian’s National Air and Space Museum.

– Earning a degree in aeronautical engineering  

– Conducting research for the Air Force, retiring in 1982 and

– publishing his memoir in 1994. He died in 1998 at age 83.

 What fears do you have that are keeping you from pursuing your goals?

MOLESKIN:
Perfect weather, and a big welcome to FNG Z-Bone!
ANNOUNCEMENTS:
Saturday AM triple Q this Saturday!

When Does Your Name Come Up

THE SCENE: Cloudy with a chance of character building
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, cherry pickers, rockettes, this and thats, twisties, and more SSH
THA-THANG:
Insert information about the workout.

  • Paula Aboul with imperial walkers
  • Ring of Fire merkins and squats
  • Joe Louis / Iron Mikes / Rocky Balboas
  • Obamas and Bernies
  • Lt Dans
  • William Wallace (relay style)
  • Bill Murray
  • Jerry Rice

COUNT-OFF & NAME-O-RAMA
18
CIRCLE OF TRUST/BOM:
My wife was selected by KCS to go back to grad school (again!) for more education on literacy.  She’s in her final course, which focuses on mentoring other teachers to become more proficient and effective reading teachers.  Her school had more than one teacher selected for the program, which brings this story to life.  As the professor was describing their final project, and the type of person to look for for this project, she turned to her colleagues, and they all simultaneously said, “Ms. Cooper”.

Then I asked myself the question, “When there is a topic of conversation, when does the room simultaneously say, “David”?  What characteristics and behaviors do I demonstrate that people will immediately associate with me?  I challenge you to consider this question for yourself.  When does your name come up in conversation?

500+ Side Straddle Hops 4 U

F3 Q: Saturday, February 4th, 2023 

0700 – 0800 

[ The Scene ] 

  • Cold as balls (23 degrees)

[ 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 volition
    • 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?

It’s cold but you will not regret coming out here and getting better this morning 💪

[ Warm o Rama ] 

  • SSH: 51×4 IC 

[ The Thang ] 

(Mosey to the Pav)

(1) February Metric Workout Prep 

  • 4 rounds 
  • R1
    • 5 pull-ups 
    • 5 incline merkins 
    • 5 BBS
    • Run to the rocks near the gate: 25 rock curls
  • R2
    • 10 pull-ups 
    • 10 incline merkins 
    • 10 BBS
    • Run to the rocks near the gate: 25 ruck curls 
  • R3
    • 15 pull-ups
    • 15 incline merkins 
    • 15 BBS
    • Run to the rocks near the gate: 25 rock curls 
  • R4
    • 20 pull-ups 
    • 20 incline merkins 
    • 20 BBS
    • Run to the rocks near the gate: 25 rock curls

Hold a wall sit in the Pav when done with all 4 rounds 

10-count? Nay. 52×4 SSH? Yay.

(American Indian run to the bottom of Everest – periodically stopping at stop signs for 10 push-ups and 10 squats)

(2) 5s to the stump and back 

  • pavement: man makers 
  • Stump: squats 
  • 4+1

52×4 SSH

Run to the mulch path, and then to the top of the Coliseum.

Run up the mulch path to where you can see the mountains — execute the core 4

  • 25×4 American Hammers
  • 25×4 Flutter Kicks
  • 25×4 LBCs
  • 25×4 Hello Dollys

50×4 SSH

(Mosey to the benches to the right of the Coliseum)

  • 5s (Dips + Decline Merkins)

50×4 Rocky Balboas

(Mosey to the Coliseum)

  • Ring of fire dealer’s choice – do the exercise for 10 reps on a 4-count, run to the the top of the admin building, and then back (did this 2x)

50×4 silent SSH

Mosey back to the AO (Balls To The Wall for the last light post path)

[ Mary ] 

SWS, or as it was amazingly pointed out, it is now SWMS (Stretching With Married Steam)

[ COT ]

  • # off – 15 
  • Name o Rama 
  • FNGs – 0
  • BOM

Two Words: Don’t Forget 

Megan and I went to a wedding last night, and then a few hours later went to the funeral and burial of my grandfather. The beginning of a new life and the celebrating/mourning of a life well lived. As the newly-wed couple were exchanging their vows at the wedding last night, these two powerful words popped up in my head: don’t forget. Don’t forget the vows I made to my wife 3 months back, or the man I promised her to be. Then today, we fellowshipped with a hundred or so folks, not forgetting the HIM that my grandfather was.

Because the reality is, at least for me, is that it is easy to forget. In the busyness and distractions of life, it’s easy to forget things. “Don’t forget” has been all up in my face the past week, and these two back to back events really hit home.

Groundhog Day

THE SCENE: Cool and moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Side Straddle Hops

10 SSH

10 SSH

10 SSH

10 SSH

10 SSH

THA-THANG:

Mosey to Coliseum

Groundhog Day!

Coliseum

Base – 10 merkins – 20 Bobby Hurleys

1st Q – 30 Rocky Balboas – 40 Flutter kicks

2nd Q – 50 LBCs

Run last half back to base – rinse and repeat – rinse and repeat – rinse and repeat – etc.

MARY:
Back at time
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:

How to form repeatable good habits

  • Identify your triggers
    • Know what triggers your good habits and bad and set yourself up to repeat the good ones and knock out the bad
    • Examples of both – good – F3 may be triggered by wanting to hang with and being dependent on friends, a bad could be always snagging a sweet treat when you get coffee you told yourself you would not get
  • Create a plan
    • Focus on small goals at first and don’t beat yourself up when you fail, failures will happen recognize it happened a vow to be better
  • Focus on adding good things instead of taking away bad.
    • If you want to eat better instead of focusing on not eating ice cream every night, instead focus on eating fruit and vegetables more during the day. Focus on ones you like and want to eat.
  • Think positive
    • Stay positive and be aware how negative self-talk can influence your thoughts feelings and behaviors
  • Commit to yourself
    • Set goals and don’t lose sight of them
    • 5 Motivational techniques for Self-Motivation
      1. Get out of comfort zone
      2. Don’t be afraid to make mistakes
      3. Finish what you start
      4. Educate yourself
      5. Believe in yourself and don’t give up
    • Celebrate small wins
      • Will help you stay motivated. check off your list, psychological advantage. Will trigger chemicals in brain that give you a sense of achievement. Maybe even buy something as a prize to yourself.
    • Evaluate and Assess
      • Check in periodically to evaluate where you are succeeding and where you aren’t. It will help you figure out why you may be held back. Don’t be afraid to shelf things not working and just revisit later when you may be ready.

MOLESKIN:
A new appreciation for the song “I got You Babe” by Sonny and Cher was gained by all in attendance
ANNOUNCEMENTS:
Q 101 (don’t do what I just did) is coming up this Sat, VQ is also approaching later in February. Get signed up now if interested!