F3 Knoxville

Tag: Hammy

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.

Slip n Bleed

THE SCENE: 40s n cloudy
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
SSH x 20

squats x 10 ic

merkis x10 IC

hill billies x10 IC

goofballs x10 IC(never again, its lame)

run to the tennis court. Side shuffle all base lines and run side lines
THA-THANG:

SLIP n BLEED(SLIP N SLIDE)

  • Partner up. P1 pushes 45lb steel plate(hairburner) while P2 does 10 merkins
  • Once P2 finishes, he runs to catch P1 and P2 pushes the plate. P1 one does 10 merkins
  • Every other time its your turn to do exercise, do 10 squats to mix it up.
  • we took turns pushing the plate around the park trail
  • Between partners, we pushed the plate half mile! It was a lot harder than I thought and I lot better than I thought! It was pretty brutal.
  • FINS slipped and his knee scraped the ground and was bleeding. Hence SLIP N BLEED!
  • once we completed the loop, we did BLACK JACK on the grinder
  • start with 1 Lunge(each leg) run to the end and 20 merkins.Go until you get 20 lunges each leg and 1 merkin, always equal to 21 aka black jack.

MARY:
James Bond

Hello Dolly(FIA version Bruce Jenner)

LBC

Side tri rises

Pickle pounders in honor of pinnochio spending time with his wife.
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Chase the Lion!
MOLESKIN:
Love reading Chase the Lion ! Keep living men!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Planks a Lot

THE SCENE: 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High plank 20 sec
Low plank 20 sec
Shoulder taps 10 4-count
Mountain climbers 10 4-count
Plank jacks 10 4-count
Peter Parker’s 10 4-count
THA-THANG:
Mosey to the Educator
5 Burpees. Sprint up perform 1 set of 2 exercises mosey down and do 5 burpees. Sprint up and move on to next set.
Set 1:
High plank 30 sec
Low plank 30 sec
Set 2:
Shoulder taps 20 4-count
Mountain climbers 20 4-count
Set 3:
Plank jacks 20 4-count
Peter parkers 20 4-count
Set 4:
Plank walk curb
Negative Merkins 20
Repeat
MARY:
Bear crawl parking lot doing merkin on each line. Round 2: 2 Merkins.
LBCs 1 minute.
COUNT-OFF & NAME-O-RAMA
12 mighty men including Taser, whom I couldn’t tag.
CIRCLE OF TRUST/BOM:
This is the only light in my dark life right now. This is my escape. When I can forget about work and let my mind free. Fellowship and hard work with you fine men. Thank you guys for being here and contributing to that light.
MOLESKIN:
Shoulders and core, bruh.
ANNOUNCEMENTS:
Habitat help on March 9, next Saturday.

99 Problems but the rain ain’t one

THE SCENE: 50 and pouring rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
DORA warmup – partner farmer carries CMU’s to the bathrooms and back

  • SSH x100
  • Arm circles x150
  • BBS x200

THA-THANG:
99 Problems (99 reps of each exercise) – Run down to the troll bridge and back between each exercise. Exercises:

  • Merkins
  • Monkey Humpers
  • Curls
  • Mountain Climbers (4 count)
  • Flutter Kicks (4 count)
  • CMU OH Press
  • Step Ups
  • CMU Dead Lift
  • Shoulder Taps

MARY:
Dr. W x10 IC
COUNT-OFF & NAME-O-RAMA
11 Men
CIRCLE OF TRUST/BOM:

Short version – Don’t spend your life chasing the small, incremental moments of happiness. Find the joy in what you naturally do every day in life.

“Happiness is an emotional response to an outcome. If I win, I will be happy, if I don’t I won’t. It’s an if-then, cause and effect, quid pro quo standard that we cannot sustain because we immediately raise it every time we attain it. See, happiness demands a certain outcome, it is result reliant and I say if happiness is what you’re after then you’re gonna be let down frequently and you’re gonna be unhappy much of your time. Joy though… Joy is a different thing, its something else. Joy is not a choice, it’s not a response to some result. It’s a constant. Joy is the feeling that we have from doing what we are fashioned to do no matter the outcome. See, joy is always in process it’s under construction. It is in constant approach alive and well in the doing of what we’re fashioned to do and enjoying. The easiest way to dissect success is through gratitude. Give thanks for that which we do have, for what is working. Appreciating the simple things we sometimes take for granted. We give thanks for these things and that gratitude reciprocates. Creating more to be thankful for.It’s really simple, and it works. I’m not saying be in denial of your failures. No, we can learn from them too. But only if we look at them constructively as a means to reveal what we are good at. What we can get better at, what we do succeed at. We don’t always do our best, and since we are the architects of our own lives, let’s study the habits, the practices, the routines that we have that lead to and feed our success, our joy, our honest pain, our laughter, our earned tears. Lets dissect that and give thanks for those things. No matter what you choose, do not let it jeopardize your soul.”
MOLESKIN:

ANNOUNCEMENTS:
Habitat for Humanity project on 3/9.

Forward Looking Beat Down

THE SCENE: 50 ish with misty rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to troll bridge and then around to Pavilion

THA-THANG:

At Pavilion

Complete 20 Decline Merkins

Complete 20 Big Boys

Complete 20 Step Ups (ea. Leg)

Sprint to Center of the Basketball Courts

Complete 10 – 8 Count Body Builders with CMU.

Complete 20 CMU Curls

Complete 20 CMU Squats

Sprint to the Grinder

Complete 10 Pullups.

Complete 20 Incline Merkins

Complete 20 Dips

Sprint to the Y near the street and then back to the Pavilion and Repeat

MARY:

Box Cutters X 15

Flutter Kicks 4 count x 15

LBCs Cash out

COUNT-OFF & NAME-O-RAMA
12 HIMs today including one FNG dubbed – Two Block

CIRCLE OF TRUST/BOM:
Men continue to look forward as you move through life.  Learn from the past but don’t dwell on it.

Couple quotes to sum it up.

“Sometimes God closes doors because it’s time to move forward. He knows you won’t move unless your circumstances force you. Trust the transition. God’s got you.” Anonymous

“Whenever you find yourself doubting how far you can go, just remember how far you have come. Remember everything you have faced, all the battles you have won, and all the fears you have overcome.” Anonymous.

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