F3 Knoxville

Tag: Mudpuppy

5-10-15-20

THE SCENE: Cool spring morning, temp around 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO
10 Tempo Merkins

THA-THANG:
Ladder Work
Yellow Cone – 5 HR merkins
Yellow Cone – 10 HR merkins
Yellow Cone – 15 HR merkins
Blue Cone – 20 HR merkins
Yellow Cone – 5 Burpees
Yellow Cone – 10 Burpees
Yellow come – 15 Burpees
Blue Cone – 20 Burpees
Yellow Cone – 5 V-Ups
Yellow Cone – 10 V-Ups
Yellow Cone – 15 V-Ups
Blue Cone – 20 V-Ups
Pickup the 6 every time a blue cone is reached
Start arch exercise together

Mosey to Dwayne
Group Squats
1 runner down and back

Mosey to Matterhorn
AMRAP
5 BBS
5 pull ups
Rinse and Repeat

MARY:
Flutter Kicks x 20 IC
BBS x 10 OYO
Hello Dolly x 20 IC
BBS x 10 OYO
Side Crunches x 10 IC (each side)
BBS x 10 OYO

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, La-Z-Boy, Aladdin, Madoff, Excitebike, Mudpuppy, Goat Dish, Earmuffs, Google

CIRCLE OF TRUST/BOM:
God puts us in situations to use those to help encourage others during difficult times.  Use your past experiences to encourage those around you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Shovel Flag Workshop – 4/1
Escape from Haw Ridge – 4/14

Facing Your Fears

THE SCENE: Gorgeous! Mild (almost warm) 78 degrees, outstanding sunset
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-25 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 10 Imperial Walkers (4-ct), in Cadence

– 10 LBACs backwards and forwards (4-ct)  (in cadence)

-10 plank jacks (4-ct)  (in cadence)

  • Misc. stretching

THA-THANG:

MOSEY to bottom of Pickett’s Charge:

  • 5/10/15s up 3 of the small hills
    • PARTNER 1 moseys up to the top of the hill, does 5x of both exercises, then hands off to PARTNER 2, who is slow moseying in the bullpen (flat part). R&R with 10x, then 15x. If you finish early, start over until 6 is done.
      • ROUND 1: MERKINS AND PLANK JACKS (2-ct) /BEAR CRAWL
      • ROUND 2: BBS AND AMERICAN HAMMERS (2-ct) / BERNIE
      • ROUND 3: SSH AND IRON MIKES (both 2-ct) / RUN

MOSEY to Small Parking Lot next to Coliseum:

  • 25’s:
    • Run around loop. At bottom and midpoint do 5/20, 10/15, 15/10, 20/5 reps of:
      • Shoulder taps (2-ct) / Flutter Kicks (2 ct)

MOSEY to Haslem’s rock, 20 American Hammers (4-ct, IC)

MOSEY To AO

MARY:
We did a Welsh Dragon contest to see who could go farthest without stopping.  Of course it was Doubtfire…
COUNT-OFF & NAME-O-RAMA
21!
CIRCLE OF TRUST/BOM:

Today I want to talk a little bit about the pilot Neal V. Loving. 

  • Loving was born in 1916
  • Was passionate about being a military pilot from a young age but had to switch his focus to aeronautical engineering upon discovering that the Army Air Corps did not accept Black aviators (the US AIR FORCE wasn’t established until 1947- TRIVIA QUESTION!).
  • He helped found an all-black squadron of the Civil Air Patrol, a volunteer training program for young pilots. This led to a horrific crash while flying for the patrol and left him a double amputee. When the doctors removed his second leg, they estimated a 50-50 chance of survival. He did survive, and was fit for protheses.  He recalled being asked by the prosthesis fitter what size shoe he would like to have with his new legs.  What a question!

 He was made an offer to visit a local municipal airport.  He was hesitant, but ultimately agreed, and when he got there he felt his passion for flying returning, and was given the opportunity to climb into the cockpit again.  While on his first flight back, as he says, “I entered a 180-degree turn followed by a stall entry and spin, the same sequence of events that led to my accident. The ground rushed toward me, spinning in a familiar blur of green and brown. I recovered quickly and returned to level flight. My co-pilot leaned forward and patted me on the back. I smiled in return, happy in the realization that the fears or emotional scars that might destroy my love of flying had not materialized.”

 

After returning to the cockpit, Loving continued his love of aviation by:

– launching his own flight school

– building experimental rading planes. One of Loving’s airplane designs is on display at Smithsonian’s National Air and Space Museum.

– Earning a degree in aeronautical engineering  

– Conducting research for the Air Force, retiring in 1982 and

– publishing his memoir in 1994. He died in 1998 at age 83.

 What fears do you have that are keeping you from pursuing your goals?

MOLESKIN:
Perfect weather, and a big welcome to FNG Z-Bone!
ANNOUNCEMENTS:
Saturday AM triple Q this Saturday!

When Does Your Name Come Up

THE SCENE: Cloudy with a chance of character building
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, cherry pickers, rockettes, this and thats, twisties, and more SSH
THA-THANG:
Insert information about the workout.

  • Paula Aboul with imperial walkers
  • Ring of Fire merkins and squats
  • Joe Louis / Iron Mikes / Rocky Balboas
  • Obamas and Bernies
  • Lt Dans
  • William Wallace (relay style)
  • Bill Murray
  • Jerry Rice

COUNT-OFF & NAME-O-RAMA
18
CIRCLE OF TRUST/BOM:
My wife was selected by KCS to go back to grad school (again!) for more education on literacy.  She’s in her final course, which focuses on mentoring other teachers to become more proficient and effective reading teachers.  Her school had more than one teacher selected for the program, which brings this story to life.  As the professor was describing their final project, and the type of person to look for for this project, she turned to her colleagues, and they all simultaneously said, “Ms. Cooper”.

Then I asked myself the question, “When there is a topic of conversation, when does the room simultaneously say, “David”?  What characteristics and behaviors do I demonstrate that people will immediately associate with me?  I challenge you to consider this question for yourself.  When does your name come up in conversation?

500+ Side Straddle Hops 4 U

F3 Q: Saturday, February 4th, 2023 

0700 – 0800 

[ The Scene ] 

  • Cold as balls (23 degrees)

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

It’s cold but you will not regret coming out here and getting better this morning 💪

[ Warm o Rama ] 

  • SSH: 51×4 IC 

[ The Thang ] 

(Mosey to the Pav)

(1) February Metric Workout Prep 

  • 4 rounds 
  • R1
    • 5 pull-ups 
    • 5 incline merkins 
    • 5 BBS
    • Run to the rocks near the gate: 25 rock curls
  • R2
    • 10 pull-ups 
    • 10 incline merkins 
    • 10 BBS
    • Run to the rocks near the gate: 25 ruck curls 
  • R3
    • 15 pull-ups
    • 15 incline merkins 
    • 15 BBS
    • Run to the rocks near the gate: 25 rock curls 
  • R4
    • 20 pull-ups 
    • 20 incline merkins 
    • 20 BBS
    • Run to the rocks near the gate: 25 rock curls

Hold a wall sit in the Pav when done with all 4 rounds 

10-count? Nay. 52×4 SSH? Yay.

(American Indian run to the bottom of Everest – periodically stopping at stop signs for 10 push-ups and 10 squats)

(2) 5s to the stump and back 

  • pavement: man makers 
  • Stump: squats 
  • 4+1

52×4 SSH

Run to the mulch path, and then to the top of the Coliseum.

Run up the mulch path to where you can see the mountains — execute the core 4

  • 25×4 American Hammers
  • 25×4 Flutter Kicks
  • 25×4 LBCs
  • 25×4 Hello Dollys

50×4 SSH

(Mosey to the benches to the right of the Coliseum)

  • 5s (Dips + Decline Merkins)

50×4 Rocky Balboas

(Mosey to the Coliseum)

  • Ring of fire dealer’s choice – do the exercise for 10 reps on a 4-count, run to the the top of the admin building, and then back (did this 2x)

50×4 silent SSH

Mosey back to the AO (Balls To The Wall for the last light post path)

[ Mary ] 

SWS, or as it was amazingly pointed out, it is now SWMS (Stretching With Married Steam)

[ COT ]

  • # off – 15 
  • Name o Rama 
  • FNGs – 0
  • BOM

Two Words: Don’t Forget 

Megan and I went to a wedding last night, and then a few hours later went to the funeral and burial of my grandfather. The beginning of a new life and the celebrating/mourning of a life well lived. As the newly-wed couple were exchanging their vows at the wedding last night, these two powerful words popped up in my head: don’t forget. Don’t forget the vows I made to my wife 3 months back, or the man I promised her to be. Then today, we fellowshipped with a hundred or so folks, not forgetting the HIM that my grandfather was.

Because the reality is, at least for me, is that it is easy to forget. In the busyness and distractions of life, it’s easy to forget things. “Don’t forget” has been all up in my face the past week, and these two back to back events really hit home.

You Are More Than Your Job

THE SCENE: Windy, temps in low 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Cherry Pickers, 20 Side-Straddle Hops, 10 Windmills, Sitting knee stretches 10 count right, forward and left.
THA-THANG:
Mosey up Dragon Tail to Haslam Rock.  Stop on roadway to do 20 Box Cutters.

Mosey to Coliseum Courtyard Area.  We will run counterclockwise around the sidewalk loop.  We will do the following exercises around the circle:

  • First loop:  20 Bench Dips at Coliseum and Admin Bldg steps and 20 Merkins at the two sides of loop.
  • Second loop:  20 Box Jumps on Steps and 20 Carolina Dry Cocks at sides of loop.
  • Third loop:  20 Calf Raises on Steps and 20 Diamond Merkins at side of loop.
  • Rinse and Repeat.

Mosey to roadway area close to Haslam Rock.  We will do 20 Hello Dollies.

Mosey on Perimeter Trail to area at bottom of Mt. Everest.  We will split into teams of two and do Doras.  One partner runs to the construction fence going south on the perimeter trail, touches the fence and runs back.  The other partner works on the listed exercises and then partners switch.  As a team, the partners will do the following exercises:

  • 150 Freddie Mercuries (4 ct)
  • 150 Jump Squats
  • 150 Baby Crunches
  • 150 Iron Mikes (both legs = 1)

Mosey to AO.

MARY:
Abdominals
COUNT-OFF & NAME-O-RAMA
21 men with one FNG:  Robert Kelly whom we dubbed Kung Blue.
CIRCLE OF TRUST/BOM:
I know that some men in our brotherhood and some M’s of our brothers have struggled with the jobs they are in and the vocational decisions they are attempting to make. It is difficult to have a job that just doesn’t seem right for you.  It can be bewildering to wonder what direction your professional life should take. It can feel oppressive to go to a job you just don’t like and wonder when the right job will come along.  I look back to my own vocational struggles when I was in my 20’s and early 30’s. I can say that during some of those struggles I was clinically depressed.

As a 66-year-old who has been in the job market for quite some time, let me offer some words to you that may help be of benefit to those of you who have struggled vocationally or who have loved ones who have struggled:

  1. You are more than your job.  I know of people who feel they have never found the “right job.”  But some of them are amongst the finest people I know.  Yes, at parties we may introduce ourselves to others and answer the questions about what we do for a living.  But that isn’t our identity.  There is so much more:  our worship, our families, our friends, our activities outside of work, how we listen to others, how we treat others, how we lead others.
  2. If you are dissatisfied with your job, keep looking.  That doesn’t mean quit your current job.  But network with others, talk to your brothers, let them know you are looking for something new.  Also, when you interview for jobs, that in itself can be a learning process.  I am proud of my son, Bennett, for his growth through networking and interviewing in the past year.  He had a good job but wanted something different.  He thought he wanted to get into the banking industry but he wasn’t sure in what area or what direction to take.  He gradually found out a job that is fitting his desires by networking and interviewing for jobs that weren’t quite the fit.
  3. As our brother High-Heels said in a recent Q, even if you aren’t thrilled with your job, it’s a blessing to have it.  You are getting paid.  Your job is putting food on the table.  There are many people who are jobless and hungry.  Don’t forget that.
  4. You have an opportunity to serve others, no matter what your job.  You can smile at your customers, try to make their lives better, and enhance the lives of your fellow employees with a kind and eager spirit.  And, no matter what your job, whether physician or trash collector, that work is probably contributing to what makes our world spin.

I will sum up the last point with some of the words from a song we sometimes sing at my church called “Day by Day.”

Server, you remind us of our Savior's bowl and towel.
Teacher, you are raising up a child to be kind.
Lawyer, give us hope that justice one day will surround us.
May God's kingdom come, on earth His will be done.

Farmer, you are working for a table full of bounty.
Painter, with each color you are teaching us to see.
Nurse, yours are the healing hands that touch the poor and broken.
May God's kingdom come, on earth His will be done.

Lord, be close to us.  Lord, have mercy on us.
Lord, please put Your hand on us day by day.

MOLESKIN:
Prayers for Jinxy and his family after the death of Jinxy’s father.  The funeral was today.  Prayers of praise for Operation as his wife is over six weeks pregnant after she and Operation went through such a lengthy time with issues of infertility.  Operation is going to be a great father!!
ANNOUNCEMENTS:
Hot Toddy Triple Q at the Asylum on Saturday morning, January 28 at the Asylum!  Pusher will have his Birthday Q with Lumpia likely in February!