F3 Knoxville

Tag: Dreamer

Gloomy Monday

THE SCENE
60 and foggy

Welcome & Disclaimer

 

THE THANG
COP
SSH x25 (IC)
Tempo Squats x15 (IC)
Dive Bombers x15 (IC)
Line up on curb
Run to far curb and back
Diagonal Lunges x12(IC)
Run to far curb and back
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Run to far curb and back

Mosey to the hill near the parking lot and pair up with a Battle Buddy of similar fitness level.

 

Lt. Dan’s Revenge
Start at base of hill.  Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill.  At the top do 5 merkins.
Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).

Mosey to parking lot on the other side of the playground.

 

Pyramid of Pain
Each man will complete the following:

  • Complete exercise 1 then run around the parking lot
  • Complete exercise 1 and 2 then run to the top of the hill. Continue until you get to 6 exercises
  • Upon completion of all 6 exercises continue but take one exercise off each round starting with 1 (then 2, 3 and so on).

Exercises (x15 of each):

  1. Narrow Squats
  2. Diamond Merkins
  3. 4ct Flutter Kicks
  4. Tuck Jumps
  5. Dry Docks
  6. 4ct Freddy Mercury

Mosey back to SP

 

MARY
American Hammers – x20 (IC)
4ct Side Crunches x10 each side (IC)
Box Cutters – x20 (IC)

 

COT
Number off and Name-O-Rama – 33 PAX including 1 FNG – Sunshine

 

BOM
Everything we did this morning is nothing complicated or fancy.  Each man could do what we did alone with no problem…the question is would you?  The second F, Fellowship, is what empowers the first F (Fitness).  Our strength is drawn from each other.  Seeking to be the leaders we want to be in our families and community is hard work.  Each day we have to get up and recommit.  Doing it alone is a recipe for failure, but together we can make a little progress each day.

Bottom line – Make sure you are locking shields with other men seeking the same goals you are seeking.  Don’t try and go it alone!  You aren’t meant to do it alone.  Growth is a team sport.

 

 

Submitted by Cap’n Crunch

Younger Than Yesterday

THE SCENE: Overcast skies, 55 degrees, 77% humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Drifter on Q:

25 4ct SSH
25x 4ct Smerf Jacks
5x 4ct Good Mornings
5x (each leg) slow hold Iron Mike
Couple of stretches (legs and arms)
25x 4ct Boxer Jack’s
25x 4ct mtn climbers
10x tempo merkins
THA-THANG:
Woodshack on Q:

  • Partner up
  • #1 farmer carries two CMU’s while #2 does 10 Merkins and 10 squats
  • #2 runs to catch #1 and both do 20 CMU curls
  • #2 farmer carries two CMU’s while #1 does 10 Merkins and 10 squats
  • #1 runs to catch #2 and both do 20 CMU curls
  • Repeat the sequence until the upper Bomb Shelter loop of about 0.8 miles is completed
  • Stop at base of Mt. Crumpet.

Snorkel on Q – Elevens on Mt. Crumpet

1 Big Boy Sit-up
1 Hand-Release Merkin

Alternate run/Bernie up Crumpet

10 Iron Mikes
10 Body Builders
Run down Crumpet

MARY:
Side leg swings 4 count x10 each leg, Box cutters x20, Flutter kicks 4 count x15, Slutter kicks 4 count x15, Protractors of various angles, Leg lift sit ups x10, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:

“My Back Pages” by Bob Dylan lyrics © Audiam, Inc

There are many contenders to my favorite song of all time but I keep coming back to this one first recorded by Dylan in 1964 and covered by the Byrds in 1967, my freshman year in high school. The words by Dylan always cause me to reflect on myself and my actions and the Byrds version makes for enjoyable listening.

Crimson flames tied through my ears, Rollin’ high and mighty traps, Countless with fire on flaming roads, Using ideas as my maps, Ah, but I was so much older then, I’m younger than that now

I realized early in my career that ideas may be good when pushing the envelop but past experiences should not be discounted. I should not think that I know it all but instead go back to a younger time when I embraced learning

Half-wracked prejudice leaped forth, Rip down all hate, I screamed, Lies that life is black and white, Spoke from my skull I dreamed, Ah, but I was so much older then, I’m younger than that now

Life is seldom, if ever, filled with absolutes, nevers, or always. More often than not it’s best lived with compromises, concessions, and consensus.  And that can only happen when we engage, connect, and communicate with one another. Become younger and learn from one another. 

In a soldier’s stance, I aimed my hand, At the mongrel dogs who teach, Fearing not that I’d become my enemy, In the instant that I preach, Ah, but I was so much older then, I’m younger than that now

Man this one hits me hard. My name is Bob. Bobs know everything. At times I need to remind myself to get off the soap box, become a sponge, and soak in knowledge and experiences.  I need to become younger. 

My guard stood hard when abstract threats, Too noble to neglect, Deceived me into thinking, I had something to protect, Ah, but I was so much older then, I’m younger than that now

Don’t subscribe to the philosophy of give an inch – lose a mile.  Sometimes our life experiences harden us and make us old. Become young again and trust. Let go. Don’t be foolish but trust appropriately, then sit back and enjoy the ride.  

Good and bad, I define these terms, Quite clear, no doubt, somehow, Ah, but I was so much older then, I’m younger than that now

Don’t be the one that determines what is good and what is bad. That has already been done. Leave that to our Father in heaven and let us be the children gathered at his feet that want to obey. 

Jesus said it best in Matthew 18:2-5 when He said, “I tell you the truth, unless you change and become like little children, you will never enter the kingdom of heaven. Therefore, whoever humbles himself like this child is the greatest in the kingdom of heaven. And whoever welcomes a little child like this in my name welcomes me.”

Let me bring this around to F3. About 5 years ago my youngest son got involved in CrossFit and weight lifting. He ultimately placed second nationally in his weight and age group and qualified for the Pan Am competition. A back injury kept him from going but that really isn’t the reason for this story. About that time Adam was encouraging me to join CrossFit and one evening at the house he was showing me some of the exercises. I barely tried them and commented that I was too old and too “everything” to do them. Knee surgeries, old injuries, and nagging aches and pains had taken its toll. Besides, I was over 60 and had a stoke and heart surgery just a few years earlier.

I don’t know what made me tell I-Beam that I would give F3 a try when he told me about the Bomb Shelter startup. But I did and it is one of the best thing I could have done for myself. And as many have said and many will say, it’s more than the workout. It’s you and who you are and what you believe. It is about this community that we have become in just one short year. I can only imagine and I look forward to continued growth of this great group of men.

I was so much older then, I’m younger than that now.

And an added benefit is that I know that several of you will be asked to be my pallbearers because my current list probably won’t make it to my last breath.

God love you all.

MOLESKIN:
Prayers for Moses and Squiggly recovery and travel mercies for Napster to Atlanta next weekend for Tough Mudder.
ANNOUNCEMENTS:
Blount Beautiful at 10:00 am this morning from Vienna Coffee House.  Sign up for F3 Knoxville 3 Year Anniversary Celebration on November 3 and 4, 2018.

Bodybuilders in the rain

THE SCENE: About 70 degrees and some nice steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each way IC
Little Michael Phelps
Squats x20
Cherry Pickers x10

THA-THANG:
Do the following exercises at the pavalon:

  • Bent over rows x10
  • Mr. Spectacular x10
  • CMU Curls x15
  • Goblet Squats x20

Then bear crawl across the whole grinder. If you walk or can’t go any further, do 15 burpees and jog to the end (I believe everyone made the bear crawl). Next, do the following exercises at the scrapyard:

  • Pullups x10
  • BBS x20
  • Dips x15
  • Flutter kicks x15 on 4-count

Run down the path to the road and do 5 bodybuilders, then run back around to the pavalon and rinse and repeat. Instead of the bear crawl, lunge to the far edge of the bathrooms and jog the rest of the grinder.

MARY:
Box cutters x30
Captain Thor to 5×20
Protractor (Thanks Snorkel!)
Cash out with some LBCs for 30 seconds
COUNT-OFF & NAME-O-RAMA
11 men strong this morning
CIRCLE OF TRUST/BOM:
Lately I have had failure on my mind. I lost 30 pounds in my first four months of F3, now I’ve gained some of that back and have not hit my goals. So I feel failure. I failed a couple CPA exams already. Failure. I haven’t really prayed much at all in the last year or two. Failure. But the biggest failure came on Tuesday when we had to put our 2 year old cat down. My wife is an animal lover and especially loved this little cat. She has been depressed and crying for two days now. I can’t help but feel like a failure as a husband because I can’t make it better. Nothing that I say or do will make her feel better or stop her from being sad. But I realized that what I need to do is offer it all up to God. I’ve prayed more in the last two days than I have in the last two years. I’ve been praying for peace for my wife and that led to praying about all of the other things that make me feel like I have failed. I encourage you men to turn to God earlier than I did. Anytime you feel like you have failed, offer it up to God and have a conversation with him. We sometimes feel like it is all on us when in reality, all we have to do is turn our eyes to heaven for some help.
MOLESKIN:

ANNOUNCEMENTS:
Bomb Shelter anniversary Q next Saturday with a “Keep Blount Beautiful” trash pickup on the greenway at 10 for anyone who is available. Also, we have the F3 olympics coming up on November 3rd with a bunch of events that weekend.

Where is the Creek?

THE SCENE: Mid 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Line up on baseline for 5 tempo merkins

Jog across

5 tempo squats

Millennial run back
THA-THANG:

Run down hill by Pav and back up for:
10 BBS
15 Jump squats
20 Merkins
Repeat X 5
7s at scrap yard
6 Pull-ups
Broad jump to cone
1 4-count dry dock
5 rounds of all out sprints across grinder

MARY:
Leg lifts x 15
V-ups x 15
Lazy boys x 3 for about 20 seconds

COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 12:14
Wise words bring many benefits, and hard work brings rewards.

MOLESKIN:
ANNOUNCEMENTS:
Seabiscuit this Sunday at West HS track at 7 am.

Bomb shelter first anniversary special Q next Saturday the 13th 7 am.

F3 Olympics at the Asylum November 3.

We all worship

THE SCENE: Beautiful morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH IC
  • 12 Tempo Squats IC
  • 10 Merkins IC
  • 10 Cherry Pickers IC
  • 12 Baby Arm Circles (Forward & Reverse) IC

THA-THANG:

Escalator style workout: Each light pole has an exercise with an assigned number of reps. Go to Light Pole 1, complete the exercise, and run back to the start line. Run back to Light Pole 1, do the exercise, run to Light Pole 2, do the exercise, and run back to the start line. Light Pole 1, then 2, then 3, and back to the start line. Rinse and repeat until you make it to the last light pole (total of 8 light poles). The exercises/reps were as follows:

  • Light Pole 1 = 5 Hand-release Merkins
  • Light Pole 2 = 10 Jump Squats
  • Light Pole 3 = 15 Carolina Dry Docks
  • Light Pole 4 = 20 Lungs (10 each leg)
  • Light Pole 5 = 25 LBC’s
  • Light Pole 6 = 30 Iron Mikes (15 each leg)
  • Light Pole 7 = 35 Hello Dollies (single count)
  • Light Pole 8 = 40 SSH (single count)

Followed that with a little Indian run action – traditional and then with lunges and then with bear crawls. Mosey over to the cloud for the following:

  • 10 Burpee Box Jumps
  • 10 Tricep Dips IC
  • 10 Derkins
  • 10 Tricep Dips IC

MARY:

  • 20 Flutter Kicks IC
  • Plank hold into Mountain Climbers
  • 20 American Hammers IC

COUNT-OFF & NAME-O-RAMA

24 HIM’s got better today. Sharky & Potter came out as well (no tag)

CIRCLE OF TRUST/BOM:

One of our pastors shared the following quote with us a couple Sundays back. The message is that we all worship something. If we’re not finding our identity in Christ, then we’re finding it somewhere else. Because of sin, we are all broken cisterns. If we find our worth in money, power, the approval of others, fame, glory, etc., we will never have enough. Those worldly idols were never meant to fill the void in our hearts caused by sin – no matter how much we have, we will always want more because our souls will never be satisfied with worldly possessions. A relationship, through faith, with our Father is the only sustainable source of life.

While David Foster Wallace (the man who coined this quote) wasn’t a Christian, his message regarding worldly idols is relevant to our daily struggles.

“In the day-to-day trenches of adult life, there is actually no such thing as atheism. There is no such thing as not worshipping. Everybody worships. The only choice we get is what to worship. And the compelling reason for choosing some sort of god or spiritual being to worship – be it Jesus Christ or Allah, Yahweh or the Wiccan Mother Goddess, or some inviolable set of ethical principles – is that pretty much anything else you worship will eat you alive. If you worship money and things, if they are where you tap real meaning in life, then you will never have enough, never feel you have enough. It’s the truth. Worship your body and beauty and sexual allure and you will always feel ugly. And when time and age start showing, you will die a million deaths before they finally grieve you. On one level, we all know this stuff already. It’s been codified as myths, proverbs, clichés, epigrams, parables; the skeleton of every great story. The whole trick is keeping the truth up front in daily consciousness. Worship power – you will feel weak and afraid, and you will need even more power over others to keep the fear at bay. Worship your intellect, being seen as smart – you will end up feeling stupid, a fraud, always on the verge of being found out. And so on.”