F3 Knoxville

Tag: Nailed It

Remembering and Cultivating

THE SCENE: Partly cloudy, 61 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead claps, Windmills

3 Stop Suicides

Run to Stop 1

@Stop 1 – 1 Burpee

@ Start – 2 Burpees

@Stop 2 – 3 Burpees

@ Start – 4 Burpees

@ Stop 3 – 5 Burpees

@ Start – 6 Burpees

Repeat suicides with Flutter Kicks (4 Count)

THA-THANG:

Ol’ 69s (Perform 69 of each of the following)

  1. Merkins
  2. American Swings
  3. Step Ups
  4. Triceps Extensions
  5. Box Cutters
  6. Gobblet Squats
  7. Bobby Hurley’s
  8. Bent Rows
  9. WWII Sit ups
  10. Curls
  11. Lunges
  12. Lawn Mowers

Run a lap after each odd number exercise.  ( Approx. 0.22 miles/lap.)

Bear crawl 25 yards after each even number exercise.

Note: We cut the reps to 40 after the American Swings.  It may come back in a modified form with a partner 70s beatdown.

MARY:
Tabata with plank, right side plank, and left side plank (20 seconds on, 10 second rest for two rounds)

Box Cutters and cashed out with LBC’s

COUNT-OFF & NAME-O-RAMA
10 HIM’s including FNG Hydrant (Rich Carnes) plus Webelo
CIRCLE OF TRUST/BOM:
Each Memorial Day observance for me since 2010 has included remembrances of SSG Jason Dahlke, 1st Ranger Battalion.  He was killed in action on September 29, 2009 in Afghanistan at the age of 29.  He was the best friend of my daughter, Emily, and my son-in-law, Travis.  Travis was with him the day he was killed instantly by enemy fire.  It was Jason’s 6th tour and Travis’ 8th tour to either Afghanistan or Iraq.  Uncle Jason, as three of my grandchildren refer to him, was a warrior and seemingly invincible.  Only one of those attributes was true.

While Memorial Day initially brings to mind Jason’s ultimate sacrifice, my thoughts fairly quickly turn to the friendship he shared with Travis.  It was special and one of mutual respect, one in which a competitive spirit made each other better (Iron Sharpens Iron), and one that fostered undying loyalty.

It brings to mind men who have been “Jasons” in my life.  Ron, my best friend of well over 50 years until his death at age 62, seven years ago.  Gig, my soccer coaching partner and hiking buddy, who passed away 20 years ago at age 52.  It also brings Chip to mind.  He could have been a “Jason” according to his own admission had he not committed to move away from bad habits in the late 1990’s.  While great friends in the 1970’s and 1980’s, overseas work assignments for him separated us and we lost contact.  Only in the early 2000’s did we reconnect and pick up where we left off.  Our bond is strong and, although living 200 miles away, we stay closely in touch.

HIMs need strong connections with other men.  F3 recognizes that and strives to foster it.  For those of us with spouses, there is no better friend or confidant.  But there is something to be said about the special bond between a small group of men.  Those relationships can be tougher to form and they may be shattered by tragedy as in the case of Jason or Ron or Gig.  The challenge is to find that Chip in your life and not let things get in the way of maintaining a strong connection.  We all will be better for it.

MOLESKIN:
Travel mercies for Drifter and healing for ESPY’s ankle.
ANNOUNCEMENTS:
AO kickoff for Rockwood is Monday, May 30th.  AO kickoff for Speedway is June 4th.  Convergence at JUCO on July 2nd.  No other AO beatdowns that Saturday.

Spicy Dice

THE SCENE: Somewhere in the lower 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSA’s

Little baby arm circles

Tempo Squats

THA-THANG:

10 stations as you run along the big loop

Each station you roll a dice and then do the corresponding exercise

Station #1 and #10 are up here and will have CMU’s.

All of the others don’t.

MARY:
LBC’s to the end
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Anger often can come out of fear – I John 4:18
MOLESKIN:

ANNOUNCEMENTS:

Agility Cone Roulette

THE SCENE: A nice cool morning. Low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 20 Merkins, 20 Squats, some little warmup stuff on the run to Crumpet

THA-THANG:
At crumpet, we did a set of 8s. Burpees at the bottom, Big Boys at the top. For my 8th wedding anniversary!

Back at the little field next to the pavilion, we had a bunch of agility cones set up. One person would call out an exercise for everyone to do while they ran the cones. They come back and slap the walking path. Everyone runs to the last cone and back. The next person calls out a new exercise and the process repeats.

MARY:
Lot’s of folks called for ab exercises during the beatdown, so we just went to time.

COUNT-OFF & NAME-O-RAMA
4 HIMs and 1 2.0

CIRCLE OF TRUST/BOM:
Taking Relationships for “Granted” vs. “Cherishing” our Relationships.

In our relationships, we take a lot of things for “granted”. Meaning, we assume, intentionally or unintentionally, that something is just due to us or it has to be because it’s our right or something. Relationships cannot be taken for granted. We are not owed a given relationship. We have to work on them and for them.

Instead, we ought to “cherish” our relationships. A good definition of cherish is to “care for” and “protect” someone lovingly. Cherishing starts with giving a rip. You have to care for someone in order to cherish, so you have to care. Ask what is going on with them and listen. Figure out what is important and meaningful for that person. Then we have to protect. Often we do the opposite and are the greatest accusers of the people closest to us. And I’m the worst example of this, finding fault in whatever is rubbing me the wrong way in a given moment. Instead, I need to put the other first and desire to protect them.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Likely a Breakfast at Drifter’s at the end of the month or beginning of next.

Cha-cha slide part 2

THE SCENE: mid 50s. A great day for a beatdown

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15

ARCHER SQUATS X10

CHERRY PICKERS X10

IMPERIAL SQUAT WALKERS X7
THA-THANG:
5 kraken burpee by in

Cross overs to exercises

Big Boys

J-Lows

Catalina Wine Mixers

Side crunch

Cross over back to start 

Pyramind Count 20,30,40,50

MARY:

Thunder Burpees
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We have to be leaders in our F3 community if we are to become leaders in our greater community
MOLESKIN:
I Challenge anyone who hasn’t been on Q in a while to go and pick one up TODAY! Doesn’t matter when it is, but sign up for it
ANNOUNCEMENTS:
CSAUP TOMORROW!!!

Square Dance and Box Dodge

THE SCENE: Wet! However, rain stopped luckily.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I don’t remember.
THA-THANG:
Square Dance (put CMU at second cone) – this was done as a group and if you finished early, you held a plank until all were done

  • First cone – Step Ups (x10 per leg), Burpees x10, American Hammers (x10 per side)
  • Bear Crawl to second cone (~ 20 feet)
  • Second cone – Pull ups (or reverse push ups) x20, Bent over Rows x20, Thursters (with squat) x20
  • Murder Bunny w/CMU to third cone (~ 20 feet)
  • Third cone – CMU Curls x30, CMU Skull Crushers (tricep extensions) x30, LBCs x30
  • Lunges w/ CMU to fourth cone (~ 20 feet)
  • Fourth cone – Goblet squats w/ CMU x20, Dips x20, Flutter Kicks (x20 per leg)
  • Inchworm (no CMU) back to first cone

11s

  • Dips
  • Pull ups (or reverse push ups)

Box Dodge

Every HIM has a puzzle box approximately 1 ft x 1 ft size.  You have to hold the box above your head like a waiter at a restaurant when they carry their trays.  You can switch hands when shoulder starts to get tired.  You try to knock each others box out of each others hand.  Grid with 9 guys was about 45 ft x 45ft (playing space).  If you lose your box, you have to step out of the grid and do 5 burpees.  You cannot grab the box if someone knocks it but if you can stabilize it with your finger tips then you are good.  If it falls or you grab it, get on those burpees.

I have seen this done with pizza boxes and it is far more interesting because they are bigger but can be more easily stabilized.

MARY:
I don’t remember this either but we did a little random exercise-o-rama for time and got 4 HIMs involved.
COUNT-OFF & NAME-O-RAMA
Espy, Swerve, Nailed It, Toad, RadioShack, Drifter, Aprons (FNG Welcome!), JustFlys, Grouch
CIRCLE OF TRUST/BOM:
No specific Biblical text but was watching The Chosen Season 1 Episode 8 when Yeshua was talking to the Samaritan woman at the well.  At one point she says, “You picked the wrong person.”  and “I’m rejected by others.” to which Yeshua says, “I know but not by the Messiah.”  While this is not in the Bible, it resonates tremendously in my spirit.  I am ashamedly guilty of judging a book by its cover but not YHWH.  He looks beyond what our eyes see and sees every person he created for who they really are.  We are never to be the judge in this world.  Yeshua called us to love and it is through our love that we show those around us how we are different.  Only when people ask should we offer our views and thoughts from a place of love rather than cramming them down peoples’ throats even though I am guilty of wanting to shake those who do not know, or willingly ignore, they are living apart from YHWH.  YHWH is the only true and righteous judge.  His ways are higher than ours and his thoughts are higher than ours.
ANNOUNCEMENTS:
AOQ Flag Hand-off to Espy April 30.  Breakfast to follow at Drifter’s house.  CSAUP (Completely Stupid and Utterly Pointless) on May 6 from 9 PM to midnight (yes you read that correctly) – Rep Sleepy, Smuggler, and Grouch are in with Swerve as a hard yes (with a side of maybe).  If interested, hit up Rep Sleepy.