F3 Knoxville

Tag: Dreamer

Christmas Flyby

THE SCENE: 40 degrees, 79% humidity, calm winds, clear night skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Overhead/Out Front hand claps x10

Various trips across the parking lot: run, Bernie, bear crawl, side shuffle

THA-THANG:
Retrieve CMU and overhead carry with both arms, then right arm only, then left arm only, then both arms as we travel to Mt. Crumpit.

Two stations were set up about 150 yards apart on the path below Mt. Crumpit.  Cardio and Upper Body F3 workout cards were at the first station (CMU’s were left here to assist in any exercise needing them).  The second station had the Legs and Core F3 cards.  A card was turned over at Station 1 and the exercise and specified reps were performed before running to Station 2.  Running back and forth between stations occurred until time was exhausted.  Any sprint, bear crawl, or Bernie card turn over at Station 1 required a trip up Mt. Crumpit and around the Christmas Tree.

Carry CMU’s back to the AO.

MARY:
There were plenty of core work included in THA-THANG
COUNT-OFF & NAME-O-RAMA
8 HIMs and 0 FNG’s
CIRCLE OF TRUST/BOM:

Last Wednesday and Thursday, I had the privilege of watching the various services and tributes to the late George H W Bush.  I had a tough time staying hydrated.  All the water I drank just ran out through my eyes.  I decided that I really need to be more like him.  I have 28 more years to reach that goal, assuming I live to his final age of 94.

Listening to the seemingly endless accolades reminded me of the late General Fred Forrester from the McGhee Tyson Air National Guard base.  He was a Maryville resident and civic leader for many years.   Anyone who ever encountered Fred was made to feel like the most important person in the room.  Like the late President Bush he knew the value of friends and family.

Anyway, I wanted to share some things that I picked up watching the tributes to President Bush.  They are not in any particular vein of thought or theme.  They just stuck with me and perhaps they may have some significance to you.  Here are the quotes attributed to him:

  • We know what works. Freedom works. We know what’s right. Freedom is right.
  • It’s a very good question, very direct, and I’m not going to answer it.
  • Hatred corrodes the container it’s carried in.
  • The idea is to die young as late as possible.
  • Failure is part of living a full life but don’t let failure define you.
  • Old guys can still do fun things.

The prayer that George H. W. Bush recited at his presidential inauguration in January 1989 was another thing that impacted me.  Here is the full text of his prayer:

Heavenly father, we bow our heads and thank you for your love.  Make us strong to do your work, willing to heed and hear your will and write on our heart these words: use power to help people.  For we are given power not to advance our own purposes, nor to make a great show in the world, nor a name.  There is, but one just use of power and it is to serve people.  Help us remember, Lord, Amen.

President Bush was an excellent role model in many ways.  He will undoubtedly be remembered for the importance he placed on family and friends and for his dedication to serving people and his country.

I have much to do.  My 28 years are ticking down.

MOLESKIN:
Prayers for Tin Man as he undergoes a medical procedure today.  We hope for his quick return to the Gloom.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mosey to the Kraken

THE SCENE: upper 30s and supposed to be raining or snowing, but neither
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x10

Merkins x 5 IC (4 ct)

10 burpees OYO
THA-THANG:

  • Mosey to Mr. Rogers Street for the Kraken.
  • On the way there stops along the way for escalator. 10 burps, 20 dry docks, 30 LBC, 40 squats
  • Once we reached the Kraken circle, perform reps at each cone, once complete, run down to the stop sign and back. Ran to the stop sign one  and due to time, we ran around the Kraken. Exercises were;
  • 20 star jacks, Power T flutters, Burpees, Monkey humpers, merkins, WWI sit ups, Froggie squats, DRY DERKINS.
  • ALL were done with 20 reps single count except for flutters and monkey humpers
  • Mosey back to the AO with de- escalate on the way back. We finished the escalator at the AO

MARY:
LBC x20 ic, Side tri rises x10 each side IC, FLutters IC, Lazy boys the last minute
COUNT-OFF & NAME-O-RAMA
11 pax including 1 FNG Nathan aka Lay up
CIRCLE OF TRUST/BOM:

Mark Linton wrote: A real man is the kind of man that when your feet hit the floor each morning the devil says Oh Crap, he’s up! Brother, life is too short to wake up with regrets. So love the people who treat u right. Forgive the ones who don’t just because you can. Believe everything happens for a reason. If you get a second chance, grab it with both hands. If it changes your life, let it. Take a few minutes to think before u act when you’re mad . Forgive quickly. God never said life would be easy . He just promised it would be worth it. 

A real Brother walks with u when the rest of the world walks on you. Send to all ur Brothers. For you Big Bro.Salute!!!😎

MOLESKIN:
I wanted to expand on the BOM but completely forgot where I was going with it. But in short, I wanted to let the pax know, the older we get the easier it is to isolate ourselves as men. With that said, my dad has a lot of friends that stay in contact with him and its a great reminder for us to NOT isolate ourselves and stay in contact with our friends, old and new as we grow older. So lets not only get better together but let the friendships grow over the years.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BOMBS on Crumpet

THE SCENE: Right around 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog with CMU off the grinder down toward the troll bridge and across the back toward Crumpet stopping 5 times for these exercises:
Burpees x 5
OH press x 5
Merkins x 5
BBS x 5
Squat jumps x 5
THA-THANG:
BOMBS doing each exercise for the specified number of reps that round and running up or down Crumpet between each exercise. Reps per round were 10-20-30-20-10
Burpees
OH press
Merkins
BBS
Squat jumps
MARY:
CMU up flutters x 20 for as many rounds as we have time for. Take a break with 5 merkins in between. We did 3.5 rounds and killed off the last minute holding some boat/canoe
COUNT-OFF & NAME-O-RAMA
10 strong
CIRCLE OF TRUST/BOM:
“Each morning we are born again. What we do today is what matters most.” – Buddha

Each morning is a new day with new opportunities. Whatever happened yesterday is in the past and should stay in the past. There is a reason each day has a different number and a different name. It is because every day is different than the last and different than the next.
MOLESKIN:
That round of 30 reps in the middle was brutal but boy it sure made me appreciate only 20 burpees, then 10…
ANNOUNCEMENTS:
We be helping Moses move Saturday after the beatdown.

Puppies need their sleep too

THE SCENE: 33 degrees and clear
F3 WELCOME & DISCLAIMER

yep, Mr Rogers did that
WARM-O-RAMA:
MR Rogers got us going with

Ssh x 20 ic

dancing bear merkins x 10

tennessee rocking chair
THA-THANG:
Our Q was a no show so we all stepped up a led the workout . Mr Rogers did the warmup, I did the thang and snorkel finished us off

  • We did a count down with removing the bottom exercise after completing all exercises , after completion of all exercises, we ran to the end of the parking lot and back . We did the following ;
  • 11 cmu rows, 10 burpees, 9 sundial big boy sit ups, 8 hand release werkins, 7 bench squats, 6 pull ups / rows , 5 Bulgarian split squats , 4 mtn climber 4ct, 3 clock merkin revolutions (12 merkins), 2 jump squats, one me spectacular
  • We got in about 4-5 rounds
  • snorkel took over for a full round of captain thors,

MARY:
Fins led us in , what it seemed , never ending box cutters and snorkel finished off with 10 body builders and 1.5 minutes of LBC
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Snorkel talked about giving thanks and just enjoying thanksgiving wit our loved ones
MOLESKIN:
The best plan is to have a back plan to the 1st plan. Pup missed his Q this morning. Good thing ? Not for him but it turned out great for us because it brought us closer together as a pax  . I had a back up workout on my phone but EVERYONE came together and we got in a decent workout. More importantly, I think it brought our pax together, knowing that we have each others backs and ALL were willing to lead when their name was called. It was kind of fun to spread the leadership role of a Q around the pax. We all worked hard , stayed together and got better together today. It was a true community effort. That’s what F3 is about right? The mission:

mission to plant, grow and serve small workout groups for the invigoration of male community leadership

happy thanksgiving BRO Hams!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

99 problems plus one

THE SCENE: 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
One Rep of each exercise

Star jack, merkin, squat, bbs, cmu curl , cmu press
THA-THANG:
99 Problems

  • Perform 99 reps of each exercise. After completion of exercise, run a lap before starting the next . Exercises were
  • Star jacks, merkins, squats, big boy sit ups, cmu curls , cmu presses.
  • If you finished early , Lunge half way down the grinder , jog to end , 10 HR merkins , 15 rows, Jog back , rinse and repeat till everyone is done

MARY:
Hello dolly x 12 ic
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Give thanks of course but if your in a leadership role, give thanks to the men and women that work for you. Yes, they do what they are supposed to but you can still give thanks and appreciate their efforts even if it’s part of their job. Giving thanks can go a long way if you just recognize and thank the efforts of your employee or anyone for that matter MOLESKIN:
We  have 99 problems but don’t let giving thanks be one of them . Give thanks this week but through out the year
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.