F3 Knoxville

Tag: Napster

Route 66

THE SCENE:  70 degrees, 95% humidity, clear skies with just a sliver of reflection after the new moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup of SSH x10, Cherry pickers x10, front and back arm circles x10 each, Michael Phelps shakeout, and parking lot mosey.
THA-THANG:
Pick up a CMU and head out on Route 66 through Illinois to the Missouri state line.

Route 66 was a 0.37 mile loop including a Mt. Crumpet climb.  A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona.  The workout consisted of six laps on Route 66.  New Mexico was at the top of Mt. Crumpet.  The listing of the workouts at each station is below:

  • Missouri State Line

    Lap 1: CMU Squats x11

    Lap 2: Dips with CMU x11  Carry CMU to Kansas

    Lap 3: Squat Jumps x11

    Lap 4: Dry Docks x11

    Lap 5: BBS x11

    Lap 6: SSH (4 count) x11

  • Kansas State Line

    Lap 1: Merkins x11

    Lap 2: CMU Upright Rows x11

    Lap 3: CMU Dips x11  Carry CMU to Oklahoma

    Lap 4: Squat Jumps x11

    Lap 5: Dry Docks x11

    Lap 6: BBS x11

  • Oklahoma State Line

    Lap 1: SSH (4 count) x11

    Lap 2: Merkins x11

    Lap 3: CMU Swings x11

    Lap 4: CMU Dips x11  Carry CMU to Texas

    Lap 5: Squat Jumps x11

    Lap 6: Dry Docks x11

  • Texas State Line

    Lap 1: BBS x11

    Lap 2: SSH (4 count) x11

    Lap 3: Merkins x11

    Lap 4: CMU O.H. Press x11

    Lap 5: CMU Dips x11  Carry CMU to New Mexico

    Lap 6: Squat Jumps x11

  • New Mexico State Line (Top of Mt. Crumpet)

    Lap 1: Dry Docks x11

    Lap 2: BBS x11

    Lap 3: SSH (4 count) x11

    Lap 4: Merkins x11

    Lap 5: Lunge Dead Lift x11/arm

    Lap 6: CMU Dips x11  Carry CMU to Arizona

  • Arizona State Line

    Lap 1: Squat Jumps x11

    Lap 2: Dry Docks x11

    Lap 3: BBS x11

    Lap 4: SSH (4 count) x11

    Lap 5: Merkins x11

    Lap 6: CMU Curls x11  Carry CMU to California (Back to the AO)

  • California State Line

    Squat Jumps x11

    Dry Docks x11

    BBS x11

    SSH (4 count) x11

    Merkins x11

Completed 5 laps as outlined but had to abbreviate Lap 6 and the California State Line workout.  We went over by almost 2 minutes.  This would have fit better with a Saturday, 1 hour, workout.  Note that there were 66 exercise reps on each lap, and, if completed, there are 66 of each type of exercise or CMU type reps.

MARY:
No time today.
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:
I’m not a big TV watcher but the show, China Beach, from the late 80’s to early 90’s ranks in the top three.  One of the most memorable to me is about the boy in the pants – a soldier with his leg blown to pieces.  The “pants” was an inflatable cuff put on his right leg to try to stop the bleeding.  It wasn’t working and Nurse Colleen McMurphy knew it.  The boy in the pants was going to die, they prepare him for death, and then deflated the pants.  He died while McMurphy was kissing his lips, a gesture she initiated.  Fast forward 15 year to a scene where McMurphy is holding her young daughter at the Vietnam War Memorial.  She points to one of the more than 57,000 names on the wall, pours some sand from the medivac base of China Beach at the base of the wall, and slowly walks away.  Her voice is dubbed into the scene and she says, “Lawrence F. McClintock from Littleton, CO.  He loved football. His friends called him Lurch.  I thought I had forgotten his name but, like he said, I didn’t.”  She pauses and continues, “I couldn’t save them all … but I save some of them.”

James Shaw, Jr. is the man that wrestled an AR-15 away from the shooter at a Waffle House near Nashville less than 3 months ago.  He claims that he was not a hero but that he was only trying to save himself.  In later interviews he would repeat that claim but would add that he regrets that he did not do something quicker so that perhaps some or all of the 4 others would have survived.  He may not have save them all but he certainly saved many.   Like McMurphy in China Beach, there was reason to be joyful, yet there was regret in looking back.

Not many of us will have the opportunity to make a difference like McMurphy or Shaw, but that doesn’t exclude us from looking back and wishing we had done things differently.  It could be in a relationship, work performance, a knee jerk reaction with anger or impatience.  The message today is to quit dwelling on the past.  Yes, use it as a learning experience, use it to be better today, and better when all the future tomorrows becomes todays.  In our Christian faith walk remember that when we fail God, our sins have already been atoned.  Make no mistake, God hates our sinful nature, but with the saving grace of Jesus and the sanctifying power of the Spirit we will more closely walk with Him – no regrets.
MOLESKIN:
Flash brought up a family mourning the loss of their 7 year old son to cancer.  I failed to remember to mention that in my closeout prayer.  Flash, I have lifted them up several times since this morning.  Sorry for my oversight.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Diamonds are a mans best friend

THE SCENE: Mornin’ time and dark
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
Tactical card 5 of diamonds

100 burpees

100 air squats

100 sir ups/ lbc

we did sets of 10 Burps with jogging between sets
THA-THANG:
Not sure about tha thang but after the warmup , we ran a 1/4 mile and then did 1:4 ratio of pull ups

Snorkel and Moses amrap pull ups for a total of 35 pull ups. The rest of the pax did 1/4 total of their pull ups . 10 pull ups basically . Gotta start somewhere!

  • Bearway to heaven
  • Yep, bear crawl suicides w more burpees while listening to Led Zeppelin, Stairway to Heaven

MARY:
Flutters x20 ic

side crunches x10 ic each side
COUNT-OFF & NAME-O-RAMA
10 pax beat the fartsack and worked hard this morning
CIRCLE OF TRUST/BOM:
Be intentional

 

ANNOUNCEMENTS:
Ruck… Moses mile coming up

Moses’s Beer Mile Warmup : )

THE SCENE: 70 an perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mostly Stretching:
SSH
Little of This, Little of That
Some of These, Some of Those
Cherry Pickers
Tempo Squats
1/2 Mile Loop with Warm Up Movements

THA-THANG:
6 Stations Made Up Mostly of Foot-Work / Speed Drills. 4 Minutes of Work with 1 Minute to Rotate and Recover.

  • Station 1
    • 5 Burpee Jump Overs
    • 10 Bench Press(4×4 w/CMU on each side)
    • 15 Swing Groiner
  • Station 2
    • Box and 1 Speed Cut Drill
  • Station 3
    • Sprint to cone at 45 Degree, Burnnie Back, Jog Straight, Sprint to Finish
  • Station 4
    • 1 Leg Squat Jumps From Cone to Cone (Stabilization Drill)
  • Station 5
    • Resistance Sprint to First Cone, Release and Sprint Through Finish
  • Stations 6
    • Core Station (Roll the Dice For Workout Movement)
      • 1 = 10 Iron Boys
      • 2 = 20 BBS
      • 3 = 30 Ankle Wiggles
      • 4 = 40 Flutter Kicks
      • 5 = 10 Count Rest
      • 6 = 1 Minute Plank

All Members Made it Through Circuit 1 Time; Then We did the First 3 Stations Again, but with a Twist!

  • Station 1 (Stay the Same)
    • 5 Burpee Jump Overs
    • 10 Bench Press(4×4 w/CMU on each side)
    • 15 Swing Groiner
  • Station 2 (Done in a Crab Walk!)
    • Box and 1 Speed Cut Drill
  • Station 3 (Done in a Bear Crawl / Crawl Bear!)
    • Sprint to cone at 45 Degree, Burnnie Back, Jog Straight, Sprint to Finish

MARY:
Ring of Fire! Member of the pax ran around circle and pushed down other pax legs
Boat / Canoe Called out by Q
30 Sec Cashout LBC

COUNT-OFF & NAME-O-RAMA
9 Pax including 1 FNG….Bomb Shelter had an FNG all 3 Workout Dates!  #Amazing!
CIRCLE OF TRUST/BOM:
Built off @Ma’am BOM From Thursday.  F3 being more than a workout but a group of men you can count on.  People that care about you and are there for you in times of need.  I spoke about Foundations.  Without a strong foundation anything you build on top will crumble.  F3 is my foundation, for fitness, fellowship and faith.  F3 is my rock I build off.  Challenged all the pax to look into their foundation, and test the strength of it, question it and look for ways to reinforce it further!
MOLESKIN:
Blessed to have such a strong group of men to spend time with at least 3 times a week!
ANNOUNCEMENTS:
Beer Mile Event, GoRuck Practice Event “Moses’s Mile” Friday the 29th starting at 9pm.

Are you ready for me? ‘Cuz I’m ready for you!

THE SCENE: Just about 33 degrees.  A hair above freezing.
F3 WELCOME & DISCLAIMER
Welcome Eric Rice!
WARM-O-RAMA:
Grab some CMUs, then a pretty standard warmup.
15x normal speed SSH IC
10x more high speed SSH IC
High knees for a while
7x Al Gore Tucks (new record!)
10x Hindurkins IC
Round-the-clock Merkins (circle up, one merkin on each CMU, plank shuffle right to next CMU)

Mosey with CMU to the Grinder
THA-THANG:
Cone lines set up 35yd apart, split into 2 teams. Half the CMUs at each line.
Disciple playlist on the Jambox:

During each song, do 15 reps of corresponding exercise, then travel by specified mode to other line and steal one CMU.
When track changes, switch to next exercise:

Track Exercise Travel
Game On Burpees Bear
Battle Lines Iron Mike carioca
Rise Up BBS sprint
Wait over Tuck jumps Bernie
Worth the Pain Ranger Merkins Gorilla
Unstoppable American hammers 4ct carioca
Worth it all Monkey Humpers 4ct Rev Bear

One more track:  Lay My Burdens.  Mosey around the park with CMUs.  During chorus, lay your burden down, and lay your body down.  While laying down, do BBS.

MARY:
Just a little time for Mary:
Row Your Boat (balanced on CMU) – 6x through song
Slutter Kicks x20 IC
One minute left! Cash out with LBC OYO
COUNT-OFF & NAME-O-RAMA
14 PAX Strong! Welcome to FNG Squatter (Eric Rice)
CIRCLE OF TRUST/BOM:
A lot of the music in the Q today has to do with standing strong, persevering, and fighting because it’s worth it. But we need to make sure we are fighting the real enemy. Sometimes that might seem like a coworker who’s always trying to undermine you, and disagreeable neighbor, someone who’s wronged you, even sometimes your spouse or kids. But Eph 6:12 tells us, “For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms.” Remember who we’re fighting, who we’re fighting for, and ultimately where our power comes from – the One who has already won the war!
MOLESKIN:
The Jambox speaker sounds a lot louder in the house than out on the Grinder. PAX could barely hear the track change. Time to update the Christmas list…
ANNOUNCEMENTS:
3rd F this Saturday. Carpool from the Bomb Shelter following beatdown!

All The Things Go On The Shelf

THE SCENE: Low 50’s, quite pleasant for December
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Imperial Squat Walker x 15
  • Single Leg Burpees x 10 each leg
  • Cherry Pickers x 10

THA-THANG:

Mosey to Waxjob’s hill. Last PAX 5 Diamond Merkin, other PAX Heel-up lunges, Last PAX Sprint to front. Indian style.

4 rounds, 3 exercises,  12 4 count reps IC. Jailbreak down hill and Bear Crawl back up after each exercise.

1)Tempo Merkin, Single Leg Squat-Touch rt, Flutter Kicks,

2)Wide Tempo Merkin, Single Leg Squat-Touch lt, Roll up V ups,

3)Tempo Military Merkin, Double Step Heisman, In and outs,

4)Tempo Plange Merkin, Smurf Jacks, Bicycles.

Mosey to Grinder

CMU set 4 rounds:

1)Pick it up and put it on the shelf with CMU x 20 IC alternate sides each round

2)Reverse curls with CMU x 20 OYO

3)Side Tri Rise x 20 OYO alternate sides each round

MARY:

  • Dr. W x 15
  • Scissors x 25 on Q
  • Big Boy Situps x 20
  • Superman/Banana

COUNT-OFF & NAME-O-RAMA
13 PAX and no FNGs
CIRCLE OF TRUST/BOM:

The Leader and Stress

Have you discovered the difference between problems and facts? Problems are things we can do something about; we can solve problems. Facts are things we can do nothing about; therefore we do well not to worry about them. We apply energy only to those things we can change. We can feel peace and act with poise, because we no longer beat our heads against an unbreakable wall.

Psalm 23 reminds us of what God alone can control and what we can control. It distinguishes between problems and facts. It defines God as…

  • our possession (v. 1)
  • our provision (v. 1)
  • our peace (v. 2)
  • our pardon (v. 3)
  • our partner (v. 4)
  • our preparation (v. 5)
  • our praise (v. 5)
  • our paradise (v. 6)

Psalm 23

A psalm of David.

1 The Lord is my shepherd;
I have all that I need.
2 He lets me rest in green meadows;
he leads me beside peaceful streams.
3     He renews my strength.
He guides me along right paths,
bringing honor to his name.
4 Even when I walk
through the darkest valley,[a]
I will not be afraid,
for you are close beside me.
Your rod and your staff
protect and comfort me.
5 You prepare a feast for me
in the presence of my enemies.
You honor me by anointing my head with oil.
My cup overflows with blessings.
6 Surely your goodness and unfailing love will pursue me
all the days of my life,
and I will live in the house of the Lord
forever.

MOLESKIN:

ANNOUNCEMENTS:
3rd F event this Saturday 8:30 at the Outlook behind Stefano’s on the strip. G-6 Wardaddy has a word to share. Breakfast provided but bring a few bucks to chip in. We can carpool up from the Bomb Shelter for anyone interested.