F3 Knoxville

Tag: Moses

Who’s on Q?

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (By Dreamer!)

  • SSH’s x20
  • Cherry Pickers x10
  • LBAC’s Fwd/Rev
  • Tempo Merkins x 10

THA-THANG:
The Escalator

From the AO to the parking lot for the middle school baseball field and back to the AO (adding an exercise each 100 yards or so and then dropping one off on the way back)

    • 10 Burpees
    • 20 Star Jacks
    • 30 Merkins
    • 40 Squats

The Quarter Pounder w/ Cheese

Bernie there and run back to the start (10,25,50,75,100)

    • 10 Yards (Burpees) x10
    • 25 Yards (Merkins) x25
    • 50 Yards (Squats) x50
    • 75 Yards (Mtn. Climbers 4xCount) x75
    • 100 Yards (Big Boys) x100

MARY:
Ab-kraken ( LBC’s, V-Up, BB’s, Flutters, LBC’s, V-Up, BB’s, Flutters)
COUNT-OFF & NAME-O-RAMA
Abscess, Backup, Butterfingers, Dreamer, Drifter, Fins, Hammy, Moses, Pinocchio, Proton, Snorkel, Woodshack,
CIRCLE OF TRUST/BOM:
Men spend their live in anticipations, in determining to be vastly happy at some period or other, when they have time.  But the present time has one advantage over every other: it is our own.      -Charles C. Colton
MOLESKIN:
I’ve been working quite a bit lately and this Q sorta slipped my mind.  However, as with all of life’s unexpected moments we always have the choice of how we react.  What a great lesson we can all learn when we stop to listen, ask for help, and rely on our fellow HIM’s.  Thank you all for your help today and every day!  -Butterfingers 🙂

7 Come 11

THE SCENE: 58 degrees with partly cloudy night skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial Squat Walkers x10,  Overhead Clap x20, Cherry Pickers x12

Skip across parking lot and proceed to Waxjob Hill.
THA-THANG:
7’s on Waxjob Hill – Burpees to WWII Sit ups, run down – bear crawl up.

1/2 mile Indian run.  Front man carries 40# sandbag, man from back takes sandbag performs 3 squats while rest of group performs 3 WWII sit ups. The pack then catches up to front man to continue transfer routine.

11’s on the Grinder – Running the length of the Grinder (Had to modify due to CMUs being removed from the Bomb Shelter)

Three set of 11’s consisting of:

  • 2 Rocking Chairs ⇒ 20 Dips (increase/decrease by 2 at each end)
  • 1 Burpee ⇒ 10 Dry Docks
  • 2 Decline Merkins ⇒ 20 WWII Sit Ups (increase/decrease by 2 at each end)

In all three sets the 11’s were stopped before completion to move to the next one as time was running out.

MARY:
Flutter kicks x10, wide flutter kicks x10, box cutters x10, LBC’s x40, box cutters x10, LBC’s to cash out.
COUNT-OFF & NAME-O-RAMA
Total of 10 battle hardened HIM’s.
CIRCLE OF TRUST/BOM:

Last time I reminisced about the last 10 years.  It was 10 years I was able to experience and Staff Sgt. Jason Dahlke was not.  He was killed in action while service in Afghanistan during 2009.  Today I want to talk about one of the major lessons I learned since that time.

I have always been “right.” Since I’m right either everyone agrees with me or they are wrong.  I got into some family trouble several years ago because of my “I’m right” attitude and it really caused some problems.  There were deep wounds and healing was not overnight.  It was a gradual process, took a lot of work, and a message to self hit me hard. Thankfully, the storm has been weathered and family relations are better than ever.

Life is not about being right all the time.  Sometimes (maybe most of the time) it doesn’t really matter.  What matters is listening to the other person(s) and picking the right battles.  It reminds me of my faith.  There are definitely essentials to the faith, but others are not. It seems to be the non-essentials that cause the problems in Christianity.  The division into denominations has mostly been the results of differences over non-essentials, the man made religion.  We should concentrate on the one place where Christians all come together – at the foot of the Cross.

MOLESKIN:
Ashley’s beloved dog may be near the end and will be a hard loss after so many years.
ANNOUNCEMENTS:
3rd F is March 30th at The Outlook, 716 20th St, Knoxville, TN 37916.  All area AOs will converge at the Asylum that morning before heading over to the 3rd F at 8:30 am.

Mount Butterbilly

  • THE SCENE: Cool and Foggy (43 F)
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Short run and then (15 SSH’s, 10 Tempo Merkins, 5 or 6 Hillbilly’s, and 10 Cherry Pickers) in the crosswalk leading to Mount Butterbilly.
    THA-THANG:
  • 11’s on Mount Butterbilly….(Burpees at the top and 2 count Mount Climbers at the bottom)….3ish miles of awful 🙁
  • Short run back to the grinder for some Tibata 30 seconds step up and 30 seconds of Merkins for 2 rounds each.

MARY:
Ab-Kraken (Flutters 20, LBC’s 20, BBS 20, V-Ups 20) about 1.5 times around.
COUNT-OFF & NAME-O-RAMA
Eleven Enjoying some Rich Living at the Bomb Shelter!  Backup, Butterfingers, Cable Guy, Dreamer, Hammy, Moses, Pinocchio Sake, Snorkel, Tinman, Woodshack,
CIRCLE OF TRUST/BOM:
One of the most tragic things I know about human nature is that all of us tend to put off living.  We are all dreaming of some magical rose garden over the horizon-instead of enjoying the roses that are blooming outside our windows today.  -Dale Carnegie

One important source of unhappiness is the habit of putting off living to some fictional future date.  Men and women are constantly making themselves unhappy because in deferring their lives to the future they lose sight of the present and its golden opportunities for rich living.

-W. Beran Wolfe

Route to the Plateau of Pain

THE SCENE: Mid 40s. A little damp. Didn’t really start raining until the BOM.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High knee skips across parking lot and back
Butt kicks across parking lot and back
20 4-count hillbillies
THA-THANG:
Mosey around the fountain and back to road and stop at greenway by Crumpet.
Route 66:
Dry docks
V-Ups
Iron mikes 2-count
While waiting On the six, run up crumpet and back down for 20 4-count flutter kicks.
Mosey to Plateu of Pain
Colombian necktie
Start with run to nearest cone. Grab cone and run back for 20 burpee squats and decrease burps each time.
We run at the same time every round. In between BBS.
MARY:
Sun salutation
Warrior 1
Sun salutation
Warrior 1 other side
Sun salutation
Warrior 1, 2
Sun salutation
Warrior 1, 2 other side
Sun salutation
Warrior 1, 2, Reverse Warrior
Sun salutation
Warrior 1, 2, Reverse Warrior other side
Sun salutation
Chair 30 seconds
Boat, single leg right, single leg left, boat
COUNT-OFF & NAME-O-RAMA
8 men put in the work.
CIRCLE OF TRUST/BOM:
Again, I gotta say – it’s all about attitude. A guy at my work spoiled my attitude and I let it ruin a day and half for me. I made a conscious decision to be positive (or not negative) and it completely turned things around for me. Just enter every situation, every new day, every greeting with positivity. Smile, great pleasantly, banish negative thoughts and you will feel so much better.
MOLESKIN:
ANNOUNCEMENTS:

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.