F3 Knoxville

Tag: Curveball

The Manhattan Project

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
43 ℉ 83% 39 ℉ 5.7 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

25 SSHs .
10 Storm Troopers.
10 Windmills.
10 Tie Fighters
10 Merkin/Mtn Climber Combination

THA-THANG:
Mosey towards main parking lot near St. Patrick statue.  Divide into two teams. Thang consists of running around parking lot and back to statue area. Each PAX rolls two dice and perform two sets of exercises defined by the numbers that show up on each dice. After completing the exercises and lap, they record a tally for their team. Running and Rolling dice for ~15 minutes. Team with most tallies wins.

Exercises are:
Dice #1
1 – Burpee x 10
2 – Bear Crawl
3 – Derkins x 25
4 – Flutter Kicks 4 cnt x 20
5 – Box Jumps x 20
6 – Dips x 30
Dice #2
1 – Bernie Bear Crawl
2 – Wide Merkins x 25
3 – Hello Dollys 4 cnt x 20
4 – Iron Mikes x 20
5 – Diamond Merkins x 25
6 – Motivators from 5

Then mosey to picnic pavilion. Divide into 5 groups. There are 5 stations with different exercises at each. Rotate the stations doing the exercises until time to recover. Rinse and Repeat. Stations where:
1. Picnic Pavilion – Using picnic table benches, 15 straight leg lifts and 15 knees to chest. Ab work with legs hanging off end of bench.
2. Pull Up bars – AMRAP twice. Carolina Dry Docks for those not wanting to share equipment.
3. Stonehenge – 20 Derkins and 20 Irkins.
4. Fire Pit – 20 Box Jumps and 10 single leg squats (5 each leg).
5. Volleyball Benches. PAX pick two from the following: – 20 Derkins, 20 Dips, 20 Box Jumps or Step Ups, 20 Carolina Dry Docks, or 20 Bicep Push Ups

Then Mosey back to AO.

MARY:
31 LBCs.
COUNT-OFF & NAME-O-RAMA
18 Brothers.  Welcome to FNG – Interpol and congrats to being of the watch list for 5(?) years.
CIRCLE OF TRUST/BOM:

Lots of very interesting things have happened at ORNL since its beginning in 1943.  One was that they hired me 20 years ago on Jan 29th 2001.  Here’s a link describing ORNL’s history.  https://www.ornl.gov/content/seventy-five-years-great-science.  Check out the timeline and interactive mural.

 

MOLESKIN:
Prayers for the wives recovering from and going into surgery.  For the kids struggling with issues at school.  For our brothers battling illness.  For Pom Pom, who is 4 months from his wedding day.  And for what are the far too normal requests that continue to be issues for us all (Covid, Racism, ….).

ANNOUNCEMENTS:

Blood Drive on Friday

Asylum CSAUP on Saturday

CMSaturday

[ The Scene ]

  • High 20s
  • Sunny
  • Ruckers and PAX unite

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m stoked to be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • You know your body better than anyone so if you need to modify anything we do this morning feel free to do so
      • BUT push yourself and the men around you
      • They deserve it and so do you
  • COVID precautions

[ Warm o Rama ]

  • Shoulder-tap: 15×4 IC
  • Baby Arm Circles: 15×4 IC (back)
    • Little bit of this: R arm over
    • Little bit of that: L arm over
  • Cherry-Picker: 10×4 IC
  • Windmill: 10×4 IC
    • Little bit of this: R arm back
    • Little bit of that: L arm back
  • Merkin: 5×4 IC
  • Squat: 5×4 IC
    • Little bit of this: Michael Phelps
    • Little bit of that: torso twist

[ The Thang ]

(1) Quarter Pounder

(Mosey to CMU pile via the Dragon — all the way to the street/past the morning AO lot)

  • Every light: 25 reps (1count) broken into these ingredients
    • 5 Merkins
    • 5 Squats
    • 5 BBS getups
    • 5 SSHs
    • 5 mountain climbers
  • All together
    • 6 was recovered an all PAX completed 2 rounds together before heading to the CMU pile

(2) CMU Pile

  • Everyone get a CMU
  • Toe the line facing the play ground — CMUs in front
  • Bear Craw CMU drags
  • Every 5 drags = 10 BBS with CMU on feet
  • All the way to the other side of the parking lot

(Mosey with CMUs to The Island — parking lot below Pav)

(3) 100s

  • Bottom of The Island:
    • 25 curls (1 count)
    • 25 deadlifts (1 count)

(Mosey around to the top of Island with CMU on 1 shoulder)

  • Top of The Island:
    • 25 CMU chest presses (1 count)
    • 25 CMU lunges (knee to CMU) (1 count)

(Mosey with CMUs to the big tree outside the middle of the parking lot close to the river)

(3) CMU OffRoading

  • PAX walked with CMUs and circled up in field below baseball fields
  • Core Xs + one handed CMU merkins

(Carry CMUs to Picnic Table 1)

  • Flutter kicks: 10×4 w/CMU overhead

(Carry CMUs to picnic table 2)

  • American Hammers: 10×4

(Carry CMUs to picnic table 3)

  • LBCs: 10×4

PAX carry CMUs back to CMU pile

The Final Push

  • Pax get into lines of 4 facing up the hill to the AO/top of Cardiac
  • Teams of 4 sprint up to the AO and knock out ATMs as a team

Once all teams are done with ATMs — Core 4 (4 core Xs for the final 4 minutes – 60 seconds each

    • Flutter Kicks
    • BBSs
    • LBCs
    • American Hammers

[ COT ]

  • # off — 24
  • Name o Rama
  • FNGs — GooGoo joined us from F3 Chattanooga
  • BOM

Michael Jordan Quotes — January 23rd

(1) – “You can practice shooting 8 hours a day, but if your technique is wrong, then all you become is very good at shooting the wrong way. Get the fundamentals down and the level of everything you do will rise.”

    • Pursue excellence in the basics, fundamentals

(2) – “I want to be the bridge to the next generation.”

  • High Impact Men and Women build bridges
    • We were created to build and strengthen things
    • Plant. Grow. Serve.
      • Plant something, grow it into something bigger than yourself, and serve it well.
  • High Impact Men and Women leave their legacy for the next generation
    • This is not contingent on if you have kids
  • High Impact Men and Women connect and help others get from point A to point B
    • This is not always a physical locationn

(3) – “Winning isn’t always championships.”

  • Learn how to discern a win this year.
  • Quit mis-labeling victories and wins because they don’t look what you thought they would/what you’re told they should look like

DORA at the equalizer

THE SCENE: 32 and doggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

SSH

some of these some of those

feet together stretch
THA-THANG:

partnering up and get ready for a nice fun beat down.For stations and with three exercises at each station one partner will run to the next station while the first partner does the first exercise. The second partner comes back and does the exercise while the first partner runs to the next station and back. Repeat all the way through each set of exercises to the end of the path and back.

  • First station:
  • Merkens, Plyo Merkens, shoulder taps
  • Second station:
  • LBC, side crunches, hello Dolly’s
  • Third station:
  • Burpees, American hammers, V ups
  • Fourth station:
  • Iron Mike’s, squats, lunges

MARY:
First pickle pounders, butterfly stretch
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) iattendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Baptized

THE SCENE:  Cloudy, temp in mid-forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Jump Squats, 10 Rockettes, 10 Windmills, Michael Phelps, Little of This and That
THA-THANG:
Mosey to South Ball Fields Parking Lot.  We will start at southern curb.  There will be five cones places along parking lot toward northern curb.  We will run to each cone, hop backwards three parking spaces, then run to the next cone, hop backwards three parking spaces, and continue this pattern until we reach the northern curb.

We will do the same thing going back but instead of hopping back three spaces will bear crawl back three spaces.

Next, we will have a race to pick up the cones.  The idea is to get a cone and run back to southern curb or to the middle light pole with the cone.  However, anyone who is touched by another men must give that man his cone and allow him a second to run off.  Whoever ends up back at the southern curb or at the middle light pole with the most cones wins.

Mosey to stop sign at main drive.  10 Tempo Squats.

Mosey to parking lot with the nice restrooms.  We will do 20 American Hammers.  Then we will Bernie Across parking lot.  On the other side of the parking lot we will do 20 Hello Dollies.

Mosey to playground.  We will do the following in a counterclockwise triangle:

  • At Playground:  20 Bench Jumps and 20 Bench Dips
  • At Pavilion:  20 Picnic Table Pull-ups and 20 Decline Merkins
  • At Flagpole:  20 Sky Jumps and 20 Squats
  • Rinse and Repeat

Mosey to parking lot by the entry gate to the Northern Ball Fields.

We will do Sprints, Bernies, Karaoke’s, and Skips back and forth across parking lot.

Mosey to AO

MARY:
20 Flutter Kicks, 20 Pickle Pounders, 20 Bicycle Kicks, then stretches.
COUNT-OFF & NAME-O-RAMA
15 men, no FNGs.
CIRCLE OF TRUST/BOM:
I have read from this song in the past in reference to topics but I thought I would read the whole thing today.  To me, it is a beautiful song about what it means to be baptized.  The name of the song is “Been Through the Water.”  It is written by Kyle Matthews.  It follows the life of a person baptized as a boy and talks about how his baptism follows him through marriage and as an old man before he dies.

Been Through The Water – Kyle Matthews

Preacher pulled the boy up from the water
Alleluias rose from the banks
There was a new suit of clothes from his Father
And a prayer of thanks

The boy walked barefooted all the way home for dinner
And when they laughed at his muddy feet…

He said I’ve been through the water and I’ve come out clean
Got new clothes to cover me
And you don’t wear your old shoes on your brand new feet
When you’ve been through the water
Ah been through the water

Preacher turned them around at the altar
Pronounced the boy and his girl “man and wife”
In two years they were Mother and Father
And they built them a life
And his old girlfriend saw a moment of weakness
And she said “If you’re lonely come see me sometime…”

He said I’ve been through the water and I’ve come out clean
Got new clothes to cover me
And you don’t wear your old shoes on your brand new feet
When you’ve been through the water
Ah been through the water

He baits a hook with his grandson of seven
And says “Soon, I’ll be free from these pains.”
The boy asked if he’s ever been to heaven
He says “No… but I think I know the way… ’cause I’ve been through the water…”

I’ve been through the water and I’ve come out clean
Got new clothes to cover me
And you don’t wear your old shoes on your brand new feet
When you’ve been through the water
Ah been through the water

MOLESKIN:
Prayers for Pele’s cousin, Tom, who is in 80s and has Multiple Myeloma.  He, further, was recently diagnosed with Covid.  Prayers for Crawdad on a safe journey to Huntsville.
ANNOUNCEMENTS:
CSAUP on Saturday, January 30.  Arrive at 6:15 am at the Asylum to register.  We will start at 6:30 am and end at 9 am.  Breakfast will follow.  Blood drive at Asylum the day before.

Hub

THE SCENE:  35 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA: 

  • Reach for the sky
  • Let it hang
  • Monkey humpers IC
  • Hand release merkins x 5 OYO
  • Plank jacks IC
  • Carolina dry docks IC
  • 50% run down and back
  • 75% run down and back
  • Bobby hurleys x 5 OYO
  • Iron mikes x 5 OYO
  • Smurf jacks x 10 OYO

THA THANG:

First, The Hub.  Nine cones surrounding a center cone.  Exercises at each cone around the wheel.  Perform the exercise, sprint to the center cone, Bernie to the next cone clockwise.  Repeat until time is called (5 minutes).

Exercises were;

  • 10 hand release merkins
  • 15 bobby hurleys
  • 30 mountain climbers (15 each leg)
  • 10 carolina dry docks
  • 20 iron mikes (10 each leg)
  • 15 plank jacks
  • 10 diamond merkins
  • 15 smurf jacks
  • 20 imperial walkers (10 each leg)

Mary to rest.  Then repeat.  This time go farther! (I believe every man did go farther – nice work!)

 

Next:  Cone War.  Half the PAX are “Team Up” – half are “Team Down”.  Cones set out in a circle with some in the middle.  Run to a cone, perform exercise, then put the cone down/up depending on which team you are on.  Repeat until time or until a Team has all cones up/down.

Round 1: 1 burpee

Mary to rest.  Then repeat.

Round 2: 3 star jacks

Team Up crushed it both rounds.

 

Next:  Sixes at the Corners.  Exercise at each of the four corners then side shuffle/sprint/Bernie to the next corner

Round 1: 6 burpees at each corner

Round 2: 12 merkins at each corner

Round 3: 18 squats at each corner

 

MARY:

PAX choice for 5 minutes

COUNT-OFF & NAME-O-RAMA

12 + 5 Rushing

CIRCLE OF TRUST/BOM:
Q Source 1.11 is “Study”.  The Daily Exploration into The Foundations of Faith.  I love that description…”exploration into the foundations of faith…”.  The QSource says, “Faith is a practice that requires Study to Accelerate.”

I have found a lot of fulfillment and excitement from studying the context of scripture.  I’ve enjoyed it because understanding the context is an antidote to the two main reasons I don’t want to read my Bible; either 1) I find it confusing, and/or 2) the richness of scripture goes over my head because of the difference in culture, language, location, etc.  Exploring those differences and really seeking to understand who these people were, what they meant when they said that, where they were living – I have found that it can unlock treasures within these ancient writings.

There’s a free app called “Bible Hub” that can help you mine the scriptures for treasure.  You can read the Bible in tens of translations, you can see a dozen different commentaries on every verse, in some cases you can see scans of the original papyrus scrolls.  I enjoy using this app to look at the original words of our Bible (I don’t read those words – I’m not smart enough to read Greek or Hebrew, ha) – one feature of the Bible Hub app (Interlinear Chapters) allows you to see English and Hebrew/Greek scripture side-by-side.  You can click on a Hebrew/Greek word and see the definition…how it might be used symbolically…and links every other place that word is used in the Bible.  That information is so powerful and might even provide a texture to stories that you’ve read a dozen times.

Verses we explored;

  • Numbers 15:38-40
  • Malachi 4:2
  • Mathew 9:20-22

Context and detail can provide richness to your reading.  I encourage you to explore into the foundations of your faith daily.  One way of doing that is by studying the original words, people, and places in order to better understand and appreciate what you are reading.

 

MOLESKIN:

Prayers for Booster’s friend’s family, who has suffered a recent tragedy.

Nice to have Mr. Slate transplant to us from Lexington!

QSource 1.11, Study

Bible Hub in the Play Store

Bible Hub in the Apple Store

ANNOUNCEMENTS: