F3 Knoxville

Tag: I-Beam

The Bomb Shelter Run (C.S.A.U.P. Event)

THE SCENE: Low Mid 60’s with some light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Drifter Q:

start things off with the Disclaimer (He is NOT a professional, refers everyone to take notice of how he is dressed; clearly NOT a professional…1 PAX member commented that Drifter must have had a Blink182 concert to attend after the event…

SSH (IC) x10 slow / x10 fast
Boxer Jacks (IC) x10 slow / x10 fast
Mosey to Grinder:
Lunge forward then backwards
Inchworm Merkins w/hand release
Quad Stretch
Cherry Picker Stretch (fists on ground, walk legs out to the side and back in)
Merkin Ring of Fire, but as a Wave!
Mtn Climbers (IC) 10x slow / 10x fast

THA-THANG:
1st leg was approximately 3.2 miles of running until arriving to the Beatdown:

Mayberry Q:

21 Jump Street:

  • 21 Pull-ups (side of the Alcoa bridge)
  • 21 Burpees (middle of bridge)
  • 21 handstand push-ups (far side of bridge)
    Run back to start and drop 1 rep. (15 min time limit)

2nd leg was approximately 3.2 miles until arriving to the Beatdown:

Snorkel Q:

Split up into 2 groups and then partner up. Near side of Bicentennial Park bridge do:

  • 10 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 8 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 6 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 4 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 2 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back

Far side of Bicentennial Park Bridge Partner 1 Wall Sits until Partner 2 completes 15 side to side Merkins.
Partner 2 then monster tire walks to replace Partner 1; Partner 1 bear crawls to area to complete side to side Merkins.

3rd leg….who cares how long, we were too far away to quit and had to get back to the car somehow…(another 3… something miles…felt like 10; here we go!).

Waxjob Q:

Split into 3 groups. 1st man plank, 2nd man bear crawl ahead and plank, 3rd slalom bear crawl to front. Remaining PAX continue to slalom bear crawl to the front until team reaches 50 yard line.
Reverse the process, planking person is now facing the sideline while the PAX in motion jump over the planking PAX.
Mosey to jungle gym:
15x Partner reverse-merkins/OHP on monkey bars
15x Squirkins
10x Over/Unders
15x Leg Throwdowns

4th and final leg was very short, no lies, really short…more like a mosey.

Cap’n Crunch Q:

Starting with 1 exercise, adding another exercise until all 5 exercises are completed in succession. then work back down until only the last exercise is left. 20 seconds per exercise:

  • Burpees (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec) High Knees (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec) Burpees (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec)
  • High Knees (20 sec)

MARY:
No PAX were interested in any ladies, specifically Mary by the end of this event!

COUNT-OFF & NAME-O-RAMA
38 PAX!!

CIRCLE OF TRUST/BOM:

BOM – CSAUP – Bomb Shelter Run (Cap’n Crunch)

I ask not for a lighter burden, but for broader shoulders.

I ask not for an easier path, but for stronger feet.

I ask not for weaker enemies, but for a stronger self.

Jewish Proverb

Congratulations brothers, you did it.  You embraced the challenge and are victorious.  Take and let it sink in…you’ve earned.

I’d like to share something I’ve been thinking about for a while now.  F3 has been a life-changing experience for me.  Every morning I leave a workout I truly leave better than when I arrived.  Lately I’ve been thinking about why that is the case.  Here are my observations.

I believe there are two simple truths that we have lost as men:

  1. The opposite of manhood isn’t womanhood, it’s boyhood
  2. Manhood isn’t a destination or a journey, it’s a mindset

When we lose the distinction between boyhood and manhood our worlds begin to spin off kilter.  We become self-focused, self-protective, self-indulgent and self-reliant.  In other words, it becomes all about us.  As we reject passivity and accept responsibility for our lives we grow as men in all areas: physically, mentally, relationally and spiritually.  We begin to be others-focused, self-sacrificing and interdependent.  We begin acting like men.

In this world, three things serve as resistance to our growth as men:

  • Comfort
  • Convenience
  • Certainty

Overcoming these boils down to our mindset.  We have to daily set aside a boyhood-mindset and embrace a manhood-mindset.  We combat comfort with challenge, we set aside convenience for consistency and we abandon certainty and embrace camaraderie.  I see it as two contrasting mindsets:

A Boyhood-mindset seeks… A Manhood-mindset seeks…
Comfort Challenge
Convenience Consistency
Certainty Camaraderie

Every time we gather, the COP becomes our arena to consistently embrace challenge in the company of like-minded men.

But it’s not enough for us to do this physically.  We MUST carry this mindset to all areas of our lives, especially our relationships with our loved ones and with God.  Never stop striving for more brothers.  Keep embracing new challenges and keep any eye on the six so you can help the man who has stumbled.  Together we will make a difference!

Nice & Low Impact

THE SCENE: It was Cold!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 40
  • WGM (World’s Greatest Merkin) IC x 5
  • Rockettes IC x 15
  • Merkins OYO  – 2 Minutes
  • BBS OYO – 2 Minutes
  • Burpees OYO x 10

 

THA-THANG:

Circuit 1 –

  • Gorrilla Shuffle Line Dance- OYO
  • HR Merkins x 2
  • Gorilla Shuffle x 3 to the Right
  • HR Merkins x 2
  • Tuck Jumps x 2
  • Bear Crawl FWD x 10
  • Rinse & Repeat to the Left and Make your away across the Soccer Field
  • 10 Burpees and take a Hot Lap around the Field – Plank it up Center Field

 

Intermission

  • Rock Climbers IC x 15 (Not Mountain Climbers those are standing)
  • Plank Jack IC x 15
  • Dips OYO x 25 (4 Sets)

 

Circuit 2 –

  • Caterpillar Merkins OYO x 1 Ascending to 5
  • Add Lunge (ea leg) for every Merkin – work your away across the field
  • 10 Burpees – Take a Hot Lap

 

2nd Intermission

  • Plank it up Mid-Field
  • Absolutions – Hi Plank – Lo Plank – Lo Plank Jacks on a 6 count IC (I forgot the In-Out Motion)
  • Then 15 OYO (Cuz I can’t breathe)

 

Then my workout ran short … so we did 11’s

  • Start 0 – 11
  • Merkins Southside
  • BBS Northside
  • Lunge North
  • Run South

 

Back to the AO

MARY:
10 Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gap between who you are today and the Man you are meant to be is called the Gap to Greatness. This can be overwhelming or motivating depending on how fiercely you are closing that Gap!
MOLESKIN:
Getting the Band back together again. We had a lot of old school guys come out that we haven’t seen in a while. Since Tank was making a comeback on his Tankle, we had to make sure we kept it nice and low impact. I did however not make good on my promise to keep it under a mile… Great work Men! Thanks for coming out

Icy ruck

THE SCENE: 29 but felt colder, ice on the path
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 merkins

10 squats

THA-THANG:
Coupons, 50# pipe, 60# sand bag

Ruck about 1 mile stopping 2x

Merkins & squats

Incline merkins & step ups

At hill behind basketball goal

2 men carry the coupons to the top of hill and back.   3 remaining pax do amrap PT then switch.

PT

Merkins

Squats

OH press

Lunges

Ruck another mile

 

MARY:
No time left
COUNT-OFF & NAME-O-RAMA
I-beam, butters, Mayberry, waxjob, Frosty
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd

Acronyms R Us

THE SCENE: Nice ‘n toasty…37!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

30 seconds of stretching OYO…we got to business quick!

THA-THANG:

  1. Run 3 laps around the long parking lot median & perform BLIMPS at each end of the median.  Totaled 6 rounds of the following
    • Burpees x 10
    • Lunges x 10 each leg
    • Imperial Walkers x 10
    • Merkins x 10
    • Plankjacks x 10
    • Squats x 10
  2. Mosey to the playground
  3. 11’s:   Pullups & V-up Roll-ups with approx. 40 yard run in between locations.
  4. Mosey to concrete bleachers
  5. 50 BAD HABITs.   Perform 50 reps of each exercise.   This ended up being more of a buffet because we were almost out of time.  Each man did AMRAP of each exercise.   Ended with 10 burpees as a group.  Bonus points to Mayberry for actually doing 50 burpees.
    • Box Jump
    • American Hammer
    • Derkins
    • Hand Release Merkins
    • Alternating Shoulder Taps
    • Burpees
    • Iron Mikes
    • Tempo Squats

MARY

  • Big-O
  • Box Cutters
  • Pickle Pounders

COUNT-OFF & NAME-O-RAMA
9 strong:  Ratchet, Mayberry, Booger, Butters, I-Beam, Junk, Sparky, La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:
This week has been hectic for me.  I’ve had company in town, spent a night in Franklin and had a snow day.  It all sums up to not many workouts and a lot of sleeping in this week, which sucks.   I love getting up early and posting with the PAX so this week really threw me for a loop, but at the same time the lure of a warm bed and sleeping later than usual was very tempting to continue.  How do you pick yourself up when you fail to meet your goals?  I think we need to fight against the “easy life” and push ourselves each day.  Today my challenge to the PAX was to examine themselves and check how they are doing at getting back on the horse after they’ve been off for a while.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP coming up in Feb.

Looking Back

One comment

THE SCENE: I Bomb Shelter, clear skies, light wind, 27 degree F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:  Locomotive Breath by Jethro Tull

  • Baby arm circles – 20x both rotations
  • SSH 20x – 4 count
  • Tempo Squats – 20x
  • Tempo Merkins – 20x
  • Imperial Squat Walkers – 20x

THA-THANG:  Whipping Post by The Allman Brothers Band Live at the Fillmore East

  • Indian run to Mt. Crumpet (2x sprint to front)
  • Mt. Crumpet workout – 5 trips up (run, Bernie, run, bear crawl, run), 5 burpees decrease to 1 burbee at top, 2 BBS to 10 BBS (increase by 2 each trip) at the bottom of the hill, mosey down each trip.
  • Mosey to fountain center – 10 dips, 10 merkins, times two reps
  • Mosey to Grinder stopping halfway for 10 BBS and then 10 BBS at Grinder
  • Grinder workout – 10 bench hops, 10 merkins, 10 dry docks, 20 dips. Each one separated by running length of the grinder for 20 SSH then back.  (Two repetitions.)

 MARY

  • Hello Dolly’s in cadence 20x
  • Leg lifts/box cutters on command
  • Bicycles
  • Superman/Banana
  • Little baby crunches

COUNT-OFF & NAME-O-RAMA
17 including FNG “Tinkle” and renamed PAX “Pup”
CIRCLE OF TRUST/BOM:
I read my response to an email chain with a former boss from April 17, 2003.  Towards the end he asked me if I missed my days as a volunteer baseball and soccer coach and the days when my children were still at home.  In it the following thoughts and points were presented.

Do you miss the past? Do you wish you had done things differently?  Do you find joy in the here and now?

What we make of life is mostly above our shoulders.  How much better would it be if we let our hearts rule!  How much better would our memories be if we just let our hearts have more influence and be less selfish!

The impact the parents have on their children and their children have on parents is a blessing.  Parents are teachers, bosses, and friends to them but the emphasis must be on the first two.  They can find friends elsewhere but they can’t find other parents.  What a joy it is when their is mutual respect especially as they reach adulthood.

Strive to live in a way where the need to “go back” doesn’t exist, where there is satisfaction in the past.  Look forward to the next bend in the road or the crest of hill knowing that the days of the past will help us face it.  Live by faith with Spirit and Truth.

I am so thankful that I have joined up with F3.  I am thankful that my son, I-Beam, thought to invite me, to have faith that I could endure this.  I look forward to the Fitness, I have come to cherish the Fellowship, I am blown away by the Faith that I have come to experience with F3.  I don’t know how long I will be physically able to stay involved but I do know that whether it is 1 year or 5, I will look back with great satisfaction knowing that this time will help me face the future.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP February 24, 2018