F3 Knoxville

Tag: Fins

On the Fly

THE SCENE: Pretty much perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Cherry Pickers x8 IC
Quick run down troll bridge and back around

THA-THANG:

Do Suicides on the grinder. Run to the first cone and back, do exercise number one, then first cone and back and second cone and back, exercise number one and two, and so on for 6 cones total.

  1. Goblet squats x10
  2. American Hammers with CMU x20
  3. CMU press into Tri x10
  4. Overhead CMU Flutter Kicks x20 (2 count)
  5. CMU Swings x10
  6. Burpee Curl Press x10

Once done with that, do 11s. Dips at the pavalon and pull-ups at the scrapyard.

Sprints from the scrapyard to the bathrooms with 15 BBS at one side and 10 merkins at the other.

MARY:
Woodshack led us in Captain Thors up to 8-32
Side Tri rise x10 on each side
Box Cutters x25
Little baby crunches until time, about one minute.

COUNT-OFF & NAME-O-RAMA
14 Pax showed up this morning with one FNG, Six Pack!
CIRCLE OF TRUST/BOM:
Many people make goals and think that they are on the right track to reach those goals when, in reality, they are doing all of the wrong things. At one point when I was trying to get fit, I thought I was eating really well. There was a day or two when I was really busy or had some other excuse and I stopped for food, but I wrote those off as unimportant because overall I was doing good. When I looked at my bank account, I realized that I had a lot more fast food than I thought. Because my focus was on the few good things I was doing and I made excuses for the many bad things, my mind believed that I was on track. I encourage you to not only make goals, but to examine your progress on those goals in a realistic way. Spend 5 or 10 minutes focusing only on your progress towards those goals and do it often.
MOLESKIN:

ANNOUNCEMENTS:
3rd F on Saturday after Asylum beatdown.

They’re Back

THE SCENE: Calm, clear, 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x21, Baby arm circles forward/reverse x11, Imperial squat walkers x10, Cherry pickers x10, and mosey to Waxjob Hill.
THA-THANG:

7’s on Waxjob Hill – Burpees to WWII Sit ups, bear crawl up – run down.

3/4 mile Indian run. Front man carries 40# sandbag, man from back takes sandbag and all performs 3 squats. Continue run until group returns to the AO.

11’s on the Grinder – Running the length of the Grinder

Three set of 11’s all using CMUs progressing from:

  • 1 Squat trust ⇒ 10 On the Shelf
  • 1 American Swings ⇒ 10 Dead lifts (per arm)
  • 1 Decline merkins ⇒ 10 Bent rows

7’s on the Grinder

1 Pull up ⇒ 6 Step ups per leg

MARY:

11 V ups, 11 box cutter, 11 V ups, 11 WWII sit ups, 11 V ups

COUNT-OFF & NAME-O-RAMA
5 faithful HIMs

CIRCLE OF TRUST/BOM:
In April 2013 at just under 4 years old my great nephew, Whitt, was diagnosed with leukemia.  Using a protocol from St. Judes Hospital, he immediately began chemo treatments at a children’s hospital in Fort. Worth with maintenance administered in Midland, Texas.  A year later Julie and I visited them during a quick Texas tour to see family members.  Bald headed with a port inserted in his chest, we accompanied Whitt for one of his chemo treatments.  The chemicals were not pleasant to receive and nausea and sickness was the normal side effect.  His parents would always comment that Whitt never whimpered, never cried, never complained.  He always took it like a real trooper.  That April day in 2014 was no different.  In fact, Whitt played in a T-ball game that evening and played very well.  Whitt’s dad was on the field when a father from the other team was commenting that his son had a really tough day since he had swim practice before the ballgame.  My nephew said he could sympathize because his son had a chemo treatment earlier that day.  You could hear the crickets.

In 2016 the treatments ended and Whitt has remained cancer free.  Almost 10 now, he has become a really, really good baseball player.  Whitt has been a constant reminder to me that God does not test those who trust in Him more than one can endure.  Whitt trusted God as much as any 4 or 5 or 6 year old boy could.  He is brave and he endured.

Various fund raisers were held in the tight knit West Texas town of Midland.  I must have 8 to 10 Whitt-Man t-shirts.  Most of them have two Bible verses on the back.  The first is Deuteronomy 33:27.  The next is Psalms 113:7-8.  Check them out.  They will encourage you.

Heroes come in many shapes and sizes, genders, and ages.  Whitt will always be my hero.  He lifts my spirit.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at the Asylum followed by the 3rd F.  Festivities start at 7:00 am on Saturday, March 31st.  Be there or be square.

Flipping cards

THE SCENE: Breezy and in the 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Monkey humpers, merkins, big boys , burpees
THA-THANG:
Deck of cards on the tennis courts

  • Hearts – burpees
  • Diamond-merkins (4ct)
  • Spades -monkey humpers (4ct)
  • Clubs -big boys
  • Face cards are 15 reps
  • aces -21 reps
  • 7-10 card , do those reps
  • 2-6 cards , suicides w cones. Pull a 2, suicide 2 cones, pull a 6 suicide 6 cones. Etc…
  • joker-run to the pavalon and back
  • we got close to finishing the deck of cards. Lots of suicides and merkins in the front end of the stack ! Deck of cards is always great because you never know what is coming next.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
Let’s keep leading ! The only way to get better is to practice. Sign up to Q not only at the Bombshelter but sign up to Q at another  AO and lead a group of men you don’t know . It will only help you be a better leader.
MOLESKIN:
I think I am a social introvert. I like being social but I will never be that guy that will out talk you! I like being alone but only for short periods. Signing up to Q and leading workouts is good for me. It’s not my comfort zone to be in front of a bunch of people talking but leading workouts has helped me overcome those fears. I encourage everyone to get out there to lead! It’s what we are meant to do as men and men of action lead

Announcement s

convervgence this Saturday and the Equalizer launches in April during the week

Who’s on Q?

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (By Dreamer!)

  • SSH’s x20
  • Cherry Pickers x10
  • LBAC’s Fwd/Rev
  • Tempo Merkins x 10

THA-THANG:
The Escalator

From the AO to the parking lot for the middle school baseball field and back to the AO (adding an exercise each 100 yards or so and then dropping one off on the way back)

    • 10 Burpees
    • 20 Star Jacks
    • 30 Merkins
    • 40 Squats

The Quarter Pounder w/ Cheese

Bernie there and run back to the start (10,25,50,75,100)

    • 10 Yards (Burpees) x10
    • 25 Yards (Merkins) x25
    • 50 Yards (Squats) x50
    • 75 Yards (Mtn. Climbers 4xCount) x75
    • 100 Yards (Big Boys) x100

MARY:
Ab-kraken ( LBC’s, V-Up, BB’s, Flutters, LBC’s, V-Up, BB’s, Flutters)
COUNT-OFF & NAME-O-RAMA
Abscess, Backup, Butterfingers, Dreamer, Drifter, Fins, Hammy, Moses, Pinocchio, Proton, Snorkel, Woodshack,
CIRCLE OF TRUST/BOM:
Men spend their live in anticipations, in determining to be vastly happy at some period or other, when they have time.  But the present time has one advantage over every other: it is our own.      -Charles C. Colton
MOLESKIN:
I’ve been working quite a bit lately and this Q sorta slipped my mind.  However, as with all of life’s unexpected moments we always have the choice of how we react.  What a great lesson we can all learn when we stop to listen, ask for help, and rely on our fellow HIM’s.  Thank you all for your help today and every day!  -Butterfingers 🙂

7 Come 11

THE SCENE: 58 degrees with partly cloudy night skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial Squat Walkers x10,  Overhead Clap x20, Cherry Pickers x12

Skip across parking lot and proceed to Waxjob Hill.
THA-THANG:
7’s on Waxjob Hill – Burpees to WWII Sit ups, run down – bear crawl up.

1/2 mile Indian run.  Front man carries 40# sandbag, man from back takes sandbag performs 3 squats while rest of group performs 3 WWII sit ups. The pack then catches up to front man to continue transfer routine.

11’s on the Grinder – Running the length of the Grinder (Had to modify due to CMUs being removed from the Bomb Shelter)

Three set of 11’s consisting of:

  • 2 Rocking Chairs ⇒ 20 Dips (increase/decrease by 2 at each end)
  • 1 Burpee ⇒ 10 Dry Docks
  • 2 Decline Merkins ⇒ 20 WWII Sit Ups (increase/decrease by 2 at each end)

In all three sets the 11’s were stopped before completion to move to the next one as time was running out.

MARY:
Flutter kicks x10, wide flutter kicks x10, box cutters x10, LBC’s x40, box cutters x10, LBC’s to cash out.
COUNT-OFF & NAME-O-RAMA
Total of 10 battle hardened HIM’s.
CIRCLE OF TRUST/BOM:

Last time I reminisced about the last 10 years.  It was 10 years I was able to experience and Staff Sgt. Jason Dahlke was not.  He was killed in action while service in Afghanistan during 2009.  Today I want to talk about one of the major lessons I learned since that time.

I have always been “right.” Since I’m right either everyone agrees with me or they are wrong.  I got into some family trouble several years ago because of my “I’m right” attitude and it really caused some problems.  There were deep wounds and healing was not overnight.  It was a gradual process, took a lot of work, and a message to self hit me hard. Thankfully, the storm has been weathered and family relations are better than ever.

Life is not about being right all the time.  Sometimes (maybe most of the time) it doesn’t really matter.  What matters is listening to the other person(s) and picking the right battles.  It reminds me of my faith.  There are definitely essentials to the faith, but others are not. It seems to be the non-essentials that cause the problems in Christianity.  The division into denominations has mostly been the results of differences over non-essentials, the man made religion.  We should concentrate on the one place where Christians all come together – at the foot of the Cross.

MOLESKIN:
Ashley’s beloved dog may be near the end and will be a hard loss after so many years.
ANNOUNCEMENTS:
3rd F is March 30th at The Outlook, 716 20th St, Knoxville, TN 37916.  All area AOs will converge at the Asylum that morning before heading over to the 3rd F at 8:30 am.