F3 Knoxville

10 Years After

  1. THE SCENE:   34 degrees with calm winds
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

    Windmills x20, Overhead hand claps x20; Side scissor jumps x20; Cherry pickers x12.

Jog, karaoke, jog, skip across parking lot.

Indian run to Mt. Crumpit.

THA-THANG:
Phase 1.

7’s on Mt. Crumpit starting with 1 BBS at the bottom and 6 burpees at top.

Ascents were run, Bernie, run, run, Bernie, run.

Indian run back to AO

Phase 2.

Consisted of 4 Cell Blocks in a square pattern – each corner is 50 feet apart.

Starting at Alpha Block perform the first exercise.  Move to Bravo Block as directed and perform first exercise.  Continue to Charlie Block and Delta Block before returning to Alpha Block to perform exercise #2.  Continue until time is exhausted.

Alpha

  1. CMU Swings                   OH Carry
  2. Merkins                         Lunge
  3. SSH (4 ct)                       Inch worm
  4. Release merkins              Crab crawl

Bravo

  1. Mtn Climbers (4 ct)           Bear Crawl
  2. CMU goblet squat             OH carry
  3. Dry docks                       Lunge
  4. Flutter kicks (4 ct)             Inch worm

Charlie

  1. Plank Jacks (4 ct)             Crab Crawl
  2. Box Cutters                    Bear Crawl
  3. CMU clean/press             OH Carry
  4. Squat Jumps                  Lunge

Delta

  1. WWII Sit-ups                    Inch worm
  2. Shoulder taps (4 ct)          Crab Crawl
  3. Dips w/CMU                   Bear Crawl
  4. CMU Curls                      OH Carry

(Repeat)

MARY:
Box cutters x20, Flutter kicks x20, ABC’s to cash out.

COUNT-OFF & NAME-O-RAMA
15 HIM’s, no FNG’s
CIRCLE OF TRUST/BOM:
I heard a song a few days ago by the band, Ten Years After.  The song didn’t get me to thinking.  It was the groups name.  I thought back to ten years ago (2009) – give or take a few months.  Memorable in many ways.  I remembered finding my wife, Julie, on the floor, blue in color. I remembered my stroke and heart surgery and the few warning signs I had a few weeks earlier.  I remembered Staff Sgt Jason Dalhke, 1st Battalion Ranger Regiment.  He was Emily’s and Travis’ (daughter and son-in-law) best friend.  Julie and I made full recoveries.  Jason was killed in action at the age of 29 in the mountains of Afghanistan.

I have been given the gift of the last ten years, as have Julie.  Jason, for whatever reasons God has, didn’t get to experience them.

So here I was a few days ago, not thinking “why” but thinking “what.”  Not why me.  Rather, what have I done with the last 10 years.  Sure, I can remember successes, failures, mistakes, joy, … all kinds of things.  Did I earn those 10 years?  No way.  I don’t believe that’s how it works.  Rather it made me think about the things I need to learn from the past 10 or whatever number of years.  I need to take what I have learned and build on it for the future.  I challenge each of you to think about the last 10 years and to think of the personal progress made – and the personal miscues experienced.  Then think about the way you have been able to build upon the past – hopefully in a positive way.

I intend to get into some follow up BOM talks in my upcoming Q’s.  We’ll see how that goes.  Until then, remember that in many ways our future is built upon our past.  First, though, we have to learn from it.

MOLESKIN:
Sake asked for prayer in an upcoming interview.
ANNOUNCEMENTS:
Habitat for Humanity work day for the Bomb Shelter is Saturday, March 9th.

BRICK

THE SCENE: 51 degrees and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to Bridge and back

10 SSH x 10 IC

Bridge Mosey, again
THA-THANG:
BRICK workout completed. Bridge Run between each rep. Close to 4 miles of cardio complete.

  • Burpees: 2-4-6-8-10
  • Rocky Balboas: 2-4-6-8-10
  • Incline Merkins: 2-4-6-8-10
  • Capt. Thor’s: 2-4-6-8-10
  • King Kong Thrusters: 2-4-6-8-10

MARY:

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:
BRICK: positive act or habit that is advantageous to the individual and others! Also, if you’re waiting to get ready, you’re ready!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ladders

THE SCENE: Mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Partner slingshot run to Suckmore.
P1 jogs while P2 does 4 squats and sprints to catch.
THA-THANG:
Going down the ladder
Round 1
10 Pull-ups
Run up Suckmore past cone
10 Merkins
Reduce by 1 rep each time
Round 2
10 Dry Docks
Bernie up
10 Monkey Humpers on 4-count
Reduce by 1 rep each time
Mosey back to grinder
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 men.
CIRCLE OF TRUST/BOM:
Bring a good attitude to all you do and you can change the mood of a whole room. Applies to your household, workplace or even out in the COT.
MOLESKIN:
ANNOUNCEMENTS:

Fun on Crumpet

THE SCENE: 50s. Heat wave.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Squats 4-count x 15 IC
Merkins 4-count x 10 IC
Burpees x 5
THA-THANG:
Carry CMUs to Crumpet
Burpee Broad Jump
30 Curls
Bear Crawl
30 Tricep Extensions
Inch Worm Merkin
30 Bent Rows
Crawl Bear
30 Upright Rows
Lt Dan
30 Goblet Squats
Repeat
MARY:
Captain Thor w/ CMU 8:32
LBCs 1 minute
COUNT-OFF & NAME-O-RAMA
12 brave souls.
CIRCLE OF TRUST/BOM:
“A runner is a miser, spending the pennies of his energy with great stinginess, constantly wanting to know how much he has spent and how much longer he will be expected to pay. He wants to be broke at precisely the moment he no longer needs his coin.”

“What’s crucial is the need to override what your instincts are telling you to do (slow down, back off, give up), and the sense of elapsed time. Taking a punch without flinching requires self-control, but endurance implies something more sustained: holding your finger in the flame long enough to feel the heat; filling the unforgiving minute with sixty seconds’ worth of distance run.”

“In a wide variety of human activity, achievement is not possible without discomfort.”
– Alex Hutchinson Endure
MOLESKIN:
ANNOUNCEMENTS:

Tour De Springbrook

THE SCENE:

Fabulous January morning in the mid 30s with rain, wind and then a little snow to cap the fun off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 10

Arm Circles Front/Back X 10 each

Cherry Pickers X 5

Mosey around lower half of Springbrook Park

THA-THANG:

At the upper half of Springbrook and starting at the 1st light pole

Complete 10 Burpees

Sprint to the 3rd light pole

Complete 20 Air Squats

Sprint to the 5th light pole

Complete 20 Merkins

Sprint to the 7th light pole

Complete 20 BBS.

REPEAT this rotation at every other light pole until we reach Mt. Crumpet.

At Crumpet

20 Merkins

Sprint up to the tree and jog back

20 BBS

Burnee up to the tree jog back

Repeat until Q says stop.

Mosey Back to AO.

MARY:

Box Cutters X 15

LBCs Cash out

COUNT-OFF & NAME-O-RAMA
15 Strong one FNG who was dubbed Saki
CIRCLE OF TRUST/BOM:
Today’s word was all about the gloom this time of year and what amazing men come out for F3 experience.

The Rules for Being Amazing

By Robin Sharma

Risk more than is required. Learn more than is normal. Breath. Excel. Love. Lead. Speak your truth. Live your values. Laugh. Cry. Innovate. Simplify. Adore mastery. Release mediocrity. Aim for genius. Stay humble. Be kinder than expected. Deliver more than is needed. Exude passion. Shatter your limits. Transcend your fears. Inspire others by your bigness. Dream big but start small. Act now. Don’t Stop. Change the world.

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