F3 Knoxville

Tag: Mayberry

Classics

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 10
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • This/that stretches
  • Cherry Pickers x 5
  • A few burpees sprinkled in….

THA-THANG:

  • 7’s on the hill – Squat Jumps at top, Lunges at bottom
  • Mini seabiscuit around the long island.  10 burpees, 10 merkins, 10 dips at designated intervals.
    • Had to call an audible on this…I’ve been out of the gloom for a few months and I was smoked….if you can’t do it, don’t Q it!!
  • Moseyed back to the pee rocks for some DORA:  100 OH Press, 100 Curls, 100 Goblet Squats.   Partner runs to gate & does 5 merkins.   Maintained social distance and no rock sharing.

MARY:

Dealers choice:

  • Hello Dolly x 20 – QIC
  • Side Crunches – Waxjob
  • Big Boys – Frosty
  • Freddie Mercury – Butters

COUNT-OFF & NAME-O-RAMA
17 strong:  Homebody, Driftwood, SkiDog, Mayberry, Yo-yo, Excitebike, Tweet-E, Junk, Waxjob, Frosty, Butters, Biscuits, Wagon Wheel, Snitch, La-Z-Boy, Turtle, Bartman
CIRCLE OF TRUST/BOM:
Talked about a recent 10 year study that showed men who can crank out 40+ merkins in a single setting are 95% less likely to develop heart disease.   Do your merkins!!

MOLESKIN:

I’ve been out for a while with a busy work and family schedule.   Great to be back in the gloom with you men on a regular basis….even better to be able to lead today.

ANNOUNCEMENTS:

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?

Shake and Bake

THE SCENE: The Dog Pound ground was dry but the air was soaking wet. It was Hum-Ed.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did some classic SSH, Merkins, this and that’s, burpees and baby arm circles.
THA-THANG:
Tank, yes I referred to myself in the 3rd person, started the co-Q with a nice little mosey to the steps below “Dwayne Johnson”.
Do 1st exercise, run a lap around the left side of island and up the little baby steps. To starting point where you more to the 2nd exercise. Repeat till you go through all exercises.

OH CLAPS 40
Squats 35
Merkins 30
Lunges 25
Wide Merkins 20
Cobra Kais 15
Shoulder tap merkins 10
Burpees 5

then do some line hops in plank, some line touches in plank, some dips on the curb.
Doubtfire took over the Q duties and made us run to Nashville, I mean the pavalon. Mayberry had to remind him we did build pull up bars but Doubtfire just kept making us run like some sort of evil dictator. We pleaded to stop but he just hissed at us. I was scared.
We finally got to the pavalon where he had a boom box playing soothing sounds from what sounded like Barbara Streisand. Doubtfire said it was his favorite singer and mentioned something like “she is magical” and looked at us all quite uncomfortably. He then told us o do  pull ups and lunges starting with one and working up to 11. Running up to the top gravel it and doing the same with burpees. How nice of him. Once the first heart attack happened he called off the dogs and we headed back the long cut way to the AO because the previous Q forgot his cell at the steps.
Once everyone got back to the AO and we hit 3 miles, we had a little date with Mary.

MARY:
Hello dollys for the cheetahs until the 6 (me) caught up. Then as a group we did flutters x30 and some awkward one legged donkey kicks to firm up the buttocks for the ladies. There were tennis players there and I was tempted to do pickle pounders and monkey jumpers but figured that they would enjoy it too much.

COUNT-OFF & NAME-O-RAMA
12 total with one FNG Mudpuppy
CIRCLE OF TRUST/BOM:
Doubtfire took the reins and talked about the 2nd F and reaching out to our brothers in need. If you haven’t seen someone in a while reach out to them. Dedicate some time to them. Lots of struggles going on out there and no one needs to go through it alone.
MOLESKIN:
Doubtfire and I have been absent from the dog pound for quite a while. Although I still consider the dog pound my original home AO,  I have been cheating on them with the equalizer. I do feel bad about it. The equalizer guys are so nice to me. No one ever tells me that I’m stupid or get out of my way tank you’re going to slow. They never say things like “man are you out of shape.” Or “that’s not the way you do a Burpee you loser”. I was feeling pretty good about myself and I think I needed to be knocked down a couple of notches, that’s why I decided to come back to the dog pound. It was good To be humbled. In all seriousness though, I did miss the guys at the dog pound. I think I’m going to be mixing it up a little bit more in the future. #allf3AOsRULE
ANNOUNCEMENTS:
CSAUP on the 18th, mend house donations

Because Legs feed the wolf gentlemen

THE SCENE:

60 something with a 100% chance of legs

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers (4ct) x5

Imperial Walkers (4ct) x15

inch worms x5

Mosey w/ CMU to Hill

THA-THANG:

  • 15 American KB swings,15 Russian KB swings, or G2O(x20) touches
  • Run up the hill to pull up area
  • 10 strict, 10 jumping pull ups or 5 negatives
  • Run down the hill
  • 10 ultimate squats (close, normal, sumo)
  • Run up the hill to top
  • 15 jump squats, or 20 air squats
  • Run down the hill

Mosey w/ CMU to Doggy shack

Tweet-E’s Turn, Shoulder press, or Baby arm circles

25 V-ups

25 (4ct) flutter kicks

25 ‘Merkins

MARY:

COUNT-OFF & NAME-O-RAMA
and Ski dog (I couldn’t find your name)
CIRCLE OF TRUST/BOM:
The way I developed this workout was to challenge everyone in areas that they might not feel the strongest like running, pull ups, or shoulder work.

This led me to think about a native American proverb about the constant battle within ourselves.

An old Cherokee is teaching his grandson about life. “A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”

 He continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.”

The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”

The old Cherokee simply replied, “The one you feed.”

It’s our choice everyday of which wolf we feed. So day by day, we can decide to feed the good in ourselves and starve the bad. And this might seem like the bad would go away, but when you starve a wolf, it only gets more aggressive, meaning the bad in ourselves can become harder and harder to suppress. But by continuing to keep focus on the good and turning your weaknesses into strengths can we be guided to a better version of ourselves in our faith, a better version of ourselves in our marriage, for our children.

I know you all made that choice to become better by showing up today, so all I ask is to continue through the rest of the day making the same decisions because we have no idea what tomorrow will bring.
MOLESKIN:
Welcome FNG StairMaster

ANNOUNCEMENTS:
CSAUP July 18th at the dog pound starting at 6:30am

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