F3 Knoxville

Tag: Fins

Roads in the Desert (Isaiah 43:19)

THE SCENE: 70 and the Sun was already up…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC x 25)
Feet Together Straight Down Stretch (10 sec. hold)
Imperial Squat Walkers(IC x 10) *20 Squats for the Monthly Challenge!
Quad Stretch (10 sec. hold ea leg)
Little Baby Arm Circles (IC x 5 ea direction)
Medium Baby Arm Circles (IC x 5 ea direction)
Big Baby Arm Circles (IC x 5 ea direction)
Michael Phelps (10 sec. movement)
Plank (forward leaning rest position 30 sec. hold)
Side Plank (30 sec. hold ea side)
Beach Pose (15 sec. hold ea side)

ACTIVE WARM-O-RAMA:
Bear Crawl (50 yards)
Overhead Hand Claps (IC x 15)
Bear Crawl (50 yards)
Groin Stretch (20 yards)
Walking Lunge Stretch (20 yards)

THA-THANG:
Each round will introduce a new movement further down the running path. After each round run back to the beginning to start the next round. Each round will start from the original movement (3 Balls to the Wall.

Example:
Round 1:
3 Balls to the Wall (BTTW)

Round 2:
3 Balls to the Wall
5 Pull Ups

Round 3:
3 Balls to the Wall
5 Pull Ups
10 Merkins

…Working up to 10 Rounds

Round 10:
3 Balls to the Wall
5 Pull Ups
10 Merkins
15 V-Ups
20 Squats
25 Dips
30 Shoulder Taps
40 BBS
50 Overhead Hand Claps
Run Full Length

MARY:
There was no time for Mary…We worked till the end!

COUNT-OFF & NAME-O-RAMA
8 Pax including Breakfast Club from Lexington SC and FNG (Abraham) from Maine.  Both of these men were based at Tyson McGee and crushed the workout!  It was GREAT having you guys out!  Please pass on the word to anyone else at the base!

CIRCLE OF TRUST/BOM:
I shared a bit about my past and one of the strongest memories I have of God answering prayer.  In 2015 in the parking lot of a CrossFit gym I found myself taking a knee one morning after giving everything I had to finish up a training secession.  I had a conversation with God that morning and asked for there to be a way (if it be His will) to incorporate fitness and endurance events with God’s path for my life.  A way for me to raise His name and to be an inspiration to those around me and ultimately through Gods word.  This prayer was confirmed 2 days later when in a conversation with a visitor at work (they visited us once a week) and he had mentioned he was interested in getting back into fitness and that I was a true inspiration for him and how much he appreciated our fitness and health conversations.

I’m sharing this because I think its very easy to “forget” about the things we have asked for and the realization of them coming true and into play.  As I was driving to the AO this morning and trying to finalize my thoughts about the Word I was wanting to give at the end of the beatdown I looked over to my passenger seat of the car and saw my bible with all my workout notes and signs stuffed into it.  At that moment I felt like God had hit me upside the head to help me realize that I am living out my prayer and that God is still answering and providing me with the opportunity I had asked for 3 years ago…Praise God!

If anyone would like to hear this story in greater detail please feel free to reach out to me, I would love to share it with you!

MOLESKIN:
Drifter’s baby girl has been born and is doing well!  Prayers for a safe and quick recover for his M!  Let’s get our minds right and do it all over again Tuesday!
ANNOUNCEMENTS:
KICKBALL TOURNMENT!  Sign up: Team Name – Shock & Awe…Shucks.
http://www.hometeamsonline.com/teams/?u=GUARDIANSFORGARRETTK&s=htosports

The Wheels on the Bus Go Round and Round

THE SCENE: Cool and Damp
F3 WELCOME & DISCLAIME

Warm Up
Side Straddle Hops@15
Arms Circles B/F@10
Arm Stretches
Michael Phelps
Cherry Pickers@9
Memory Match Game
Match an exercise and only do that exercise. Mismatch and do both exercises.  Match to eliminate the exercise from the game.
10 Burpees 5 Burpee Sit Throughs 15 Groiners 20 Squats
5 Burpee Sit Throughs 15 Merkins Bear Crawl 15 Groiners
15 Merkins 15 Pickle Pounders 15 Bigboys 10 Burpess
20 Squats Bear Crawl 15 Pickle Pounders 15 Big Boys
Workout ( The Kraken) 10 Each w/ CMU
Bent Over Rows
Sumo Squats
Overhead Press
Upright Rows
Swings
Incline Merkins
Decline Merkins
Cling and Press
Mary
15 BB, 15 Pickle Pounders, 15 Box Cutters, LBC’s  (1 Minute)

COUNT-OFF & NAME-O-RAMA

(12 Total) Butterfingers, Chaco, Dreamer,Drifter, Emeril, Fins, Neighbor, Pinocchio, Snorkel, Squeaker, Squiggly, Tin Man
BOM
Humility
I’ve found myself thinking about the necessity of humility lately.  I’ve started a new job, and I’m still in that awkward phase of trying to figure out where I fit in. However, it occurred to me that my own ego might be getting in the way.  When we put our own self-worth above others we find ourselves alone with only our own ego to defend.  True humility allows us to listen, ask for help, and opens our minds to new points of view.  It should not to be confused with modesty, because while modesty is also a good trait to possess it doesn’t always reflect our true feelings.  In summary, let’s all strive to have a little more humility in our lives so that we can be better leaders, parents, spouses, and friends.

 

 

Turbo 11s

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

  • Cherry Pickers x10 IC
  • Little of this/that
  • Shoulder Shredder (x100 overhead claps, 4 count, IC)
    THA-THANG:
  • 11’s on Mt Crumpet – Squats & Ranger Merkins at top, Box cutters & Dry docks at bottom
  • To get to the top, you must bernie half way up, run back down, then you can run to the top

 

  • Partner up! 3 rounds of the following:
  • Suicides across grinder, parter does merkins while waiting for you to get back, then swap
  • Bear crawl to third bench & crawl bear back, parter does flutter kicks while waiting, then swap
  • Run short loop, parter does box squats while waiting, then swap

MARY:
LBC’s until the end
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
Be your own person. With the influence of media and social media, I think the world is beginning to lose the ability to form your own opinions. We’re always seeing politics on TV, and people bashing other people for not agreeing with their lifestyle and opinion.

What really matters is what you think. Every single one of us is fortunate enough to live in a country where we are allowed to form our own opinions, so use that right. In all generations, there are people that take everything they hear or see from others as fact and don’t investigate for themselves.
MOLESKIN:

ANNOUNCEMENTS:

Christmas in July

THE SCENE: 70ish degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Squats (low and slow) x15 IC
Cherry Pickers x10 IC
THA-THANG:
Half the HIMs grab a CMU and mosey over to Mt. Crumpet with a stop for 5 road block burpees. Bring the CMUs to the top and then grab a partner. First partner decorates the tree (City of Alcoa already had lights on there for us) while the second partner does exercises at the bottom of the hill.

On Crumpet:
Round 1 – Bear crawl up and start decorating with putting the CMU on the shelf (8 each side)
Round 2 – Bernie up and get the higher spots with overhead presses (x20)
Round 3 – Bear crawl up and get even higher with squat jumps (x20)
Round 4 – Bernie up and do Upright rows (just because) (x20)
Round 5 – Bear crawl up and get the ornament you dropped under the tree with 20 4 count flutter kicks
Round 6 – Bernie up and carefully lunge in to the tree to fix those last details (x20)

Bottom of Crumpet: (Do these exercises until your partner gets back)
Round 1 – Sprint to the road, lunge back
Round 2 – Merkins and Squats (20 and 20)
Round 3 – Sprint to road, inchworm merkin back
Round 4 – Shoulder taps and BBS (20 and 20)
Round 5 – Plank Jacks and Mountain Climbers (20 and 20)
Round 6 – Run to fountain and back, then do ankle touches

Grab the CMUs and mosey back to AO for Mary with another stop for 5 more road block burpees.

MARY:
Captain Thor up to 5 and 20
Boxcutters x30 IC

COUNT-OFF & NAME-O-RAMA
15 men strong including men doing the OCHO! No FNGs.
CIRCLE OF TRUST/BOM:
I hear people talking about Christmas in July every year and they seem happy thinking about the euphoria that they feel at Christmas time and the food they want to eat and the presents and, of course, the sales. When Christmas time rolls around, you’ll hear people talking about “the reason for the season” and they will try to focus on Christ. I don’t hear people saying that in July. Statistically, church attendance goes down in the summer months as people go on vacation and focus on having kids home from school and places to go and people to see. I haven’t seen any statistics on this, but I imagine that prayer declines in the summer months as well. Christmas and Easter are the two most important days for a Christian. The day our savior was born, and the day that He gave his life on the cross for us. Just because those are the two most important days does not mean that we should be slacking the rest of the year. To me, Christmas in July is a reminder that we should be preparing ourselves to meet Christ. We need to focus throughout the entire year to get ready for his coming, not just two days.
MOLESKIN:

ANNOUNCEMENTS:

Route 66

THE SCENE:  70 degrees, 95% humidity, clear skies with just a sliver of reflection after the new moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup of SSH x10, Cherry pickers x10, front and back arm circles x10 each, Michael Phelps shakeout, and parking lot mosey.
THA-THANG:
Pick up a CMU and head out on Route 66 through Illinois to the Missouri state line.

Route 66 was a 0.37 mile loop including a Mt. Crumpet climb.  A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona.  The workout consisted of six laps on Route 66.  New Mexico was at the top of Mt. Crumpet.  The listing of the workouts at each station is below:

  • Missouri State Line

    Lap 1: CMU Squats x11

    Lap 2: Dips with CMU x11  Carry CMU to Kansas

    Lap 3: Squat Jumps x11

    Lap 4: Dry Docks x11

    Lap 5: BBS x11

    Lap 6: SSH (4 count) x11

  • Kansas State Line

    Lap 1: Merkins x11

    Lap 2: CMU Upright Rows x11

    Lap 3: CMU Dips x11  Carry CMU to Oklahoma

    Lap 4: Squat Jumps x11

    Lap 5: Dry Docks x11

    Lap 6: BBS x11

  • Oklahoma State Line

    Lap 1: SSH (4 count) x11

    Lap 2: Merkins x11

    Lap 3: CMU Swings x11

    Lap 4: CMU Dips x11  Carry CMU to Texas

    Lap 5: Squat Jumps x11

    Lap 6: Dry Docks x11

  • Texas State Line

    Lap 1: BBS x11

    Lap 2: SSH (4 count) x11

    Lap 3: Merkins x11

    Lap 4: CMU O.H. Press x11

    Lap 5: CMU Dips x11  Carry CMU to New Mexico

    Lap 6: Squat Jumps x11

  • New Mexico State Line (Top of Mt. Crumpet)

    Lap 1: Dry Docks x11

    Lap 2: BBS x11

    Lap 3: SSH (4 count) x11

    Lap 4: Merkins x11

    Lap 5: Lunge Dead Lift x11/arm

    Lap 6: CMU Dips x11  Carry CMU to Arizona

  • Arizona State Line

    Lap 1: Squat Jumps x11

    Lap 2: Dry Docks x11

    Lap 3: BBS x11

    Lap 4: SSH (4 count) x11

    Lap 5: Merkins x11

    Lap 6: CMU Curls x11  Carry CMU to California (Back to the AO)

  • California State Line

    Squat Jumps x11

    Dry Docks x11

    BBS x11

    SSH (4 count) x11

    Merkins x11

Completed 5 laps as outlined but had to abbreviate Lap 6 and the California State Line workout.  We went over by almost 2 minutes.  This would have fit better with a Saturday, 1 hour, workout.  Note that there were 66 exercise reps on each lap, and, if completed, there are 66 of each type of exercise or CMU type reps.

MARY:
No time today.
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:
I’m not a big TV watcher but the show, China Beach, from the late 80’s to early 90’s ranks in the top three.  One of the most memorable to me is about the boy in the pants – a soldier with his leg blown to pieces.  The “pants” was an inflatable cuff put on his right leg to try to stop the bleeding.  It wasn’t working and Nurse Colleen McMurphy knew it.  The boy in the pants was going to die, they prepare him for death, and then deflated the pants.  He died while McMurphy was kissing his lips, a gesture she initiated.  Fast forward 15 year to a scene where McMurphy is holding her young daughter at the Vietnam War Memorial.  She points to one of the more than 57,000 names on the wall, pours some sand from the medivac base of China Beach at the base of the wall, and slowly walks away.  Her voice is dubbed into the scene and she says, “Lawrence F. McClintock from Littleton, CO.  He loved football. His friends called him Lurch.  I thought I had forgotten his name but, like he said, I didn’t.”  She pauses and continues, “I couldn’t save them all … but I save some of them.”

James Shaw, Jr. is the man that wrestled an AR-15 away from the shooter at a Waffle House near Nashville less than 3 months ago.  He claims that he was not a hero but that he was only trying to save himself.  In later interviews he would repeat that claim but would add that he regrets that he did not do something quicker so that perhaps some or all of the 4 others would have survived.  He may not have save them all but he certainly saved many.   Like McMurphy in China Beach, there was reason to be joyful, yet there was regret in looking back.

Not many of us will have the opportunity to make a difference like McMurphy or Shaw, but that doesn’t exclude us from looking back and wishing we had done things differently.  It could be in a relationship, work performance, a knee jerk reaction with anger or impatience.  The message today is to quit dwelling on the past.  Yes, use it as a learning experience, use it to be better today, and better when all the future tomorrows becomes todays.  In our Christian faith walk remember that when we fail God, our sins have already been atoned.  Make no mistake, God hates our sinful nature, but with the saving grace of Jesus and the sanctifying power of the Spirit we will more closely walk with Him – no regrets.
MOLESKIN:
Flash brought up a family mourning the loss of their 7 year old son to cancer.  I failed to remember to mention that in my closeout prayer.  Flash, I have lifted them up several times since this morning.  Sorry for my oversight.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.