F3 Knoxville

Tag: I-Beam

Hold the Line

THE SCENE: 76 w/ 100% humidity.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH and Tempo Squats IC x21 Each, Cherry pickers x5,

THA-THANG:

Hold the Line:
21s – Merkins and Single Leg Squats
  • when done, Star Jacks/Burpees til 6 up
  • Duck walk or Lunge across the court together
21 gun salute
  • 21 curls, OHP, triceps x 5

MARY:
Dealer’s choice x3min.

COUNT-OFF & NAME-O-RAMA
16 PAX

CIRCLE OF TRUST/BOM:

Man A Post vs Hold the Line
To man a post is a good thing. You stand your ground against incursion protecting a defined territory. The challenge is, you can forget why you are on the post, and instead be motivated by the need to dominate and succeed or by your innate fear of failure and incompetence. You can end up focusing on the task as it relates to you only.
I have spent most of my life manning a post. Trying to be successful, competent and do what is right…at least when someone is looking. When I got married the post changed, and it did again when we started having kids, but I was still manning a post.
A year ago tomorrow Kim started chemo for Hodgkin’s Lymphoma and we had no idea how much help we would need. We were still in a “man the post” mentality and I took the day of chemo off and prepared to head back to work the next day. She came downstairs and couldn’t keep her eyes open. I quickly called a friend who had been through chemo a few years before and she came over within 20 minutes. Hannah Jackson held the line with us.
2 weeks later we had moved out of our home (with the much needed help of F3 men) and were staying with Mayberry and his crew as our house was finished up. We hit the second treatment, while staying at their house. Kim’s hair started falling out, she was a wreck so they gave us their master bathroom so I could shave her head. That was the single worst experience of my entire life, but they held the line with us, and we cried and laughed around the fireplace together afterward.
Manning a post is about personal responsibility, personal ability, personal integrity and can get confused with pride, self-congratulations and pseudo-independence.
Holding the line is about everyone else. It is about whom you are protecting, what you are protecting against and with whom you are locking shields.
You can man a post WHILE holding the line but don’t get confused, the post is important, not because of the importance of the man on the post, but because the LINE is important,. Look for ways to hold the line with the HIMs around you, and even more with and for the sad clowns who don’t know they need the help, protection and comfort. Don’t just man a post…hold the line.

MOLESKIN:
It was gross out this morning, slimy and sultry, but the men out in hard work. Even when we did the 21 guns, they kept pushing for the most part. This was my first Q in a long time, and it was worth it.

Expect the Greater Reward

THE SCENE: H-A-W-T
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • BA IC x 11
  • Tempo Merkin IC x 10
  • World’s Greatest Stretch IC x 10
  • Cherry Pickers IC x 5 (no more, no less)

THA-THANG:
Grab your favorite CMU

  • Mosey to the Speed Bump in 2 Lines
  • 2 stations, 12 minutes ea station
  • 25 rep descending by 5
  • Station 1 – Thruster Merkin on Block, Clamp Grip Curls & Lawn Mowers
  • Station 2 – Jumping pull-ups, Goblet Squats & Qtr Squat Press-up

MARY:

  • Flutter Kicks IC x 25
  • CMU Press IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Real Acronym – Rejects Passivity, Expects a greater reward, Accepts responsibility & Leads courageously. Today we talked about Expecting a greater Reward, God’s Reward. I read Genesis 3 the story of the Fall. How Adam had God’s reward and thencthen to pursue a worldly desire and caused the Fall of Man. We need to do things with the expectation of God’s reward.
MOLESKIN:
We had an FNG who tried to convince us he was a #respect. Hobo visited from Memphis, hopefully he got his money worth.
ANNOUNCEMENTS:
Have you heard about the CSAUP?

Where are you going?

THE SCENE: Another beautiful 55 degree East TN morning
F3 WELCOME & DISCLAIMER : Standard Disclaimer and COVID reminder
WARM-O-RAMA:
SSH IC X 20

Imperial Walker IC x 20

Cherry Picker IC x 5

High Knees x 20 OYO

Hand Release Burpee x 10 OYO
THA-THANG:
Had the PAX count off to assign number and order to be used in workout

Group Indian Run up the hill to first light pole (Did Route 66 Variation at poles)

Starting with number 1, PAX called out exercise of their choice and reps according to their age and then how they want us to travel to the next light pole. At next pole either Plank Hold or Air Squat Hold until 6 arrives. Rinse and Repeat x 11 PAX Members.

Exercises were:

  • Merkins x 43, Bear Crawl
  • BBS x 40, Skip
  • Burpees x 34, Walk
  • Man Makers x 44, Walk
  • Tempo Squat (4Ct IC) x 36, Mosey
  • Flutter Kicks x 37, Mosey
  • American Hammers x 33, Bernie
  • Oblique Clap (Gator Chomp) x 10, 30 Merkins, Mosey
  • Took a Detour and visited our good Friend Dwayne THE ROCK Johnson
  • V-UPS x 42, Broad Jump
  • Suicides x 27, End at next pole
  • Star-Gazers x 50 seconds (My gift to the PAX)

Mosey up to last light pole and form circle for Circle Burps x 11.

Group Indian Run back to AO.

I am proud to say that the Mumble Chatter was strong today and the PAX learned that their brother’s exercise of choice made them better and even though it hurt it was quite a fun trip.

MARY:
Shoulder Taps x 50

Peter Parker finish thanks to TWEET-E.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we all know, recently there has been a lot of division in our country. One thing I know that is true is that when I am looking inward only at myself and my needs, I am incapable of seeing and meeting the needs of another. I also know when I put myself before them, I am being selfish. Self-seeking individuals with selfish motives take, keep and divide. However, true outward expressed servant leadership seeks to further the welfare of another and unites.

Each exercise took place at a light pole because as F3 Men and Leaders we are called to be a LIGHT to those around us. Respecting every individual for their uniqueness and creating unity instead of division. Each PAX is as special and unique as the exercise they called out today and the reps performed according to their age. We must celebrate our differences!

The Circle Burp signified that in spite of all of our difficulties and challenges we face (and sometimes those come at the hands of another imposing them upon us), we are all needed in order to make each other better and stronger. I am better because of you, not in spite of you.

The Group Indian Run was intentional in order to create unity and to illustrate that sometimes you lead from the front and sometimes you lead from the back. You must take time to look around you to see who is with you and if anyone is following. Over the next few days, weeks or months pay attention to who you are leading and who you are following.

The BIG QUESTION IS: Where are you going? Why would anyone want to go with you? (John Maxwell) If you look around and no one is with you, you may want to ask yourself if you are truly being a light? Are you serving others, or just self- seeking? Are you dividing or are you uniting?

MOLESKIN:
Prayer for Joel & Lilly Dipper’s wife
ANNOUNCEMENTS:
CSAUP at The Dog Pound July 18- Briskets & Gravy by Junk and Coffee by La-Z-boy

No shortcuts

THE SCENE: Sunny & Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • BA Circ IC x 5
  • Merkins 4 CT IC x 10
  • Windmill IC x 10
  • Cherry Pickers (DP Style) IC x 5 (no more, no less)

THA-THANG:

  • Mosey to the Boat
  • Ratchet Squats in honor of the VW
  • Mosey past the tank
  • 10 Body Builders
  • 15 Merkins
  • 20 Heel Tap Merkins
  • Run back to Boat
  • 25 BBS
  • Rinse & Repeat for 6 rounds

MARY:
Biscuit(s) hooked up some exercise
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Where in your life are you taking shortcuts? I realized that I am so addicted to checking the box that I will try to just get things done as soon as possible and sometimes that includes taking shortcuts. I caught my 12 yo daughter taking shortcuts when cleaning her room and just wanting to get things done. I realized that we’re in the same struggle and I’m just a little further down the road.
MOLESKIN:

Wagon Wheel won

I-beam likes ranger panties

ANNOUNCEMENTS:
Off the Chain – 7/18 — talk to Biscuit(s)

 

Dora’s for D-Day

THE SCENE:  70 and a little humid

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
20 – 4 cnt OH Claps

10 – cherry pickers

20 – 4 cnt Imperial Walkers

Indian Run to Watt Rd via the long way around the softball fields

THA-THANG:
Partner Dora’s all morning.  Since the USA landed at 2 beaches on D-Day, we’ll be doing this in 2 locations.

At Outhouse – Utah Beach

Partner A does the exercise prescribed while partner B bernies up the hill to the Parking sign and runs back to switch with Partner A, repeat until all reps of the exercises are completed

  • 100 – easy ups
  • 200 – BBS
  • 100 – lunges (each leg)
  • 200 – CDD
  • 100 – Merkins

At Watt Rd Field – Omaha Beach

Partner A does the exercise while partner B bernies to mid field and runs back and switches with Partner A, repeat until all reps of the exercises are completed.

  • bear crawl 200 yards (down the field & back)
  • 100 – 4 count Mtn Climbers
  • 100 – man makers
  • 100 – Decline merkins
  • 200 – squats

MARY:
Waxjob lead some Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Our sons, pride of our nation, this day have set upon a mighty endeavor, a struggle to preserve our Republic, our religion, and our civilization, and to set free a suffering humanity”

“With Thy blessing, we shall prevail over the unholy forces of our enemy. Help us to conquer the apostles of greed and racial arrogances. Lead us to the saving of our country, and with our sister nations into a world unity that will spell a sure peace — a peace invulnerable to the schemings of unworthy men. And a peace that will let all of men live in freedom, reaping the just rewards of their honest toil.”

“The road will be long and hard. For the enemy is strong. He may hurl back our forces. Success may not come with rushing speed, but we shall return again and again; and we know that by Thy grace, and by the righteousness of our cause, our sons will triumph. They will be sore tried, by night and by day, without rest — until the victory is won. The darkness will be rent by noise and flame. Men’s souls will be shaken with the violences of war. For these men are lately drawn from the ways of peace. They fight not for the lust of conquest. They fight to end conquest. They fight to liberate. They fight to let justice arise, and tolerance and goodwill among all Thy people. They yearn but for the end of battle, for their return to the haven of home. Some will never return. Embrace these, Father, and receive them, Thy heroic servants, into Thy kingdom.”
― Franklin D. Roosevelt

MOLESKIN:
Did a lot of Bernie today since our whole country seems to be backwards right now
ANNOUNCEMENTS:
Dog pound CSAUP July 18