F3 Knoxville

Tag: Osteen

Shamrock

THE SCENE:
Shamrock: 0530 / 70 degrees and muggy

F3 WELCOME & DISCLAIMER

The normal house cleaning/safety briefing

WARM-O-RAMA:
Neck rolls, shoulder rolls, tricep stretch, cherry pickers, flutter kicks, lower back stretches.

THA-THANG

10 Merkins, 10 SSH, 10 mountain climbers, 10 up/downs, then run 100 yards. We knocked out 10 rounds in 35 mins. 👊 Followed up w/dealers choice consisting of more abs, burpee’s, and motivation.

MARY:

Slow cherry pickers being a final stretch 

COUNT-OFF & NAME-O-RAMA

11 Strong: Caveman, Curveball, Anchorman, Skidmark, Osteen, Mermaid, Poolboy, Voodoo, Betty, Curry, and Honeydew.

CIRCLE OF TRUST/BOM:

Romans 12:10. We discussed honorable characteristics and discipline.

MOLESKIN:

It was a sweat-fest, but the men got after it!

ANNOUNCEMENTS:

– Shamrock family gathering tonight at Hey Bear.
– Pool Boy is the Q on Fri Aug 5th. Come get some!

Bugs Bunny’s Birthday

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
74 ℉ 95% 76 ℉ 5.3 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

20 SSHs, 10 Imperial Walkers, 10 Rockettes, 4 Cherry Pickers, Willie Mays, Some of this and that.

THA-THANG:

Mosey to football field. Under the moon’s goal post shadow, 4 corner bear crawl.

Move to goal line and the numbers.
Basic Four Corners – Using Numbers, 50 yd line, and Goal Line.
10 reps at each corner.
• Merkins
• LBC – 4 cnt
• Reverse Lunge 2-cnt

To Bleachers. Four Corners of a bleacher section.
10 reps at each corner
• Dips
• Decline Merkins
• Gas Pumps

Back on the field but this time using hash marks and 25yd line
7 of Diamonds
• 7 reps each corner – Burpees
• 14 reps/corner – Flutter Kicks 4-cnt
• 21 reps/corner – Merkins
• 28 reps/corner – Squats

Mosey back to flag.

MARY:
16 Hello Dolly
10 BBS
COUNT-OFF & NAME-O-RAMA
10 Brothers.
CIRCLE OF TRUST/BOM:

Today is Bugs Bunny’s Birthday.
• He made his film debut on this date in 1940
• On screen he battled Adolf Hitler, Benito Mussolini, Francisco Franco, and the Japanese along with other characters.
• He is an honorary Marine Master Sergent
• He was a mascot for the Kingman Army Airfield (Clark Cable and Charles Bronson trained there.)
• He was the mascot for 530 Squadron of the 380th Bombardment Group, 5th Air Force, U.S. Air Force, which was attached to the Royal Australian Air Force
• Was portrayed riding a torpedo as a logo for a Marine Torpedo/Bomber Squadron
• Appeared on the nose of 2 different B-24 Liberators
• Won an Academy Award in 1958
• Had his own television show in 1960
• In 1997 appeared on a postage stamp
• Been in a bunch of video games
• He also has been a pitchman for companies including Kool-Aid and NikeQuotes:
“I know this defies the law of gravity, but I never studied law!”
“You know, sometimes me conscience bothers me… but not this time.”
“Jumpin’ without a parachute? Kinda dangerous, ain’t it?”
“Don’t take life too seriously. You’ll never get out alive!”
“I don’t ask questions, I just have fun.”

Maybe his most famous quote – “What’s up, Doc?”

15 LESSONS YOU COULD LEARN FROM BUGS BUNNY
1. Show Interest in Others
What’s up, doc? It may not be the best pick-up line but it always got everyone’s attention. Bugs always shows willingness to make a new friend.
2. Be Fearless
Bugs was a bullfighter, an opera singer and always ready to match wits with his nemesis, Elmer Fudd. While you don’t expect to fight a bull, a little risk now and then isn’t a bad thing.
3. Be Comfortable in Your Masculinity
Costumes were a part of Bugs’ personality and his burrow must have been full of them. One of his favorites was disguising himself as a woman and fooling Elmer—who must have had pretty bad eyesight.
4. Be Yourself
With the exception of Elmer, Bugs never pretended to be something he wasn’t. He was happy just being the good ol’ boy rabbit that he was.
5. Always Leave Them Laughing
Bugs found humor in everything and made sure everyone else got the joke.
6. Eat your Veggies
Carrots were the staple of Bugs’ diet. You can learn a lesson there, not exclusively carrots of course but, a balanced diet is the key to looking and feeling great.
7. Be a Creative Problem Solver
Bugs always found a way to get out of a pickle. No matter how bad the problem, in every Bugs Bunny cartoon, he somehow discovered a way to make things right.
8. Never Give Up
Elmer and Bugs had constant battles—one chasing the other, one never being caught. To Bugs it was all fun and games. If Elmer wanted to give up, Bugs taunted him to continue.
9. Accept Others’ Differences
Bugs shared the woods with bears, turtles and of course the hunter, Elmer Fudd. To Bugs, they were all straight men for his endless jokes. Make sure you treat everyone the same, but maybe without making them the butt of your jokes.
10. Choose Your Battles
Bugs knew when he was outnumbered and found ways to avoid outright battles. He was willing to take on a pack of Elmer’s hunting dogs but, only on his own terms.
11. Don’t Take Life too Seriously
Nothing, but nothing was too serious for Bugs to make a joke about it. The more pompous the advisory the better the joke, in his view.
12. Believe in Miracles
Nothing was too great an effort for Bugs. He trusted that his mad schemes would work out and in the end, they always did.
13. Enjoy the Moment
Encourage yourself to be like Bugs and enjoy the day. Bugs found delight in everything around him, be it carrot patch or a shady spot to relax.
14. Go Big or Go Home
Don’t do things on a small scale. Be like Bugs and never play a horn when you can command a parade.
15. Be Two Steps Ahead
In Bugs Bunny cartoons, Elmer never caught Bugs unless Bugs wanted to be caught. Bugs always knew what Elmer was plotting and managed to foil his plans every time.

 

MOLESKIN:
For our friend, Mike and his battle with anxiety. For Brad, and his living situation. For those with upcoming surgeries (Lily). And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

August 6th workday 7AM – Cerebral Palsy Center.

Bearing Our Burdens

THE SCENE: Warm and steamy mid-70s (great for generating sweat)

WARM-O-RAMA:
A plethora of SSHs, Merkins, Tempo Squats, Tie Fighters, and Grady Corns; A quick meander and mosey to the CMU pile and the pillars of the church

THA-THANG:

Dora-style load bearing… battle-buddies select a pillar of pain and station their CMUs for a sweet sweat sesh; HIM 1 works through reps at pillar while HIM 2 moves 1 or 2 CMUs to the center of the parking lot; After running back to swap, HIM 2 continues the reps while HIM 1 goes to gather the load and returns it to the pillar;  Rinse and repeat while moving through the exercises and reps collectively.

Exercise 1: 300 reps of Wall Sit Grady Corns

Exercise 2: 200 reps of CMU Squat Thrusters

Exercise 3: 100 reps of CMU Alternating Merkins

Exercise 4: 50 Blockees

On the way back to the CMU pile we stopped to load the dock; Each HIM moved their CMU on to the dock, jumped up on the dock, carried their CMU down the steps; Each worked in 2 reps; Waxjob inspired many to Rifle Carry Hold while waiting to load the dock.

MARY:

After dropping off our CMUs and a steady mosey back to the AO; the PAX enjoyed the great tradition of burpees for broken CMUs – fortunately we only had 1 block broken – so we did 10 burpees OYO

COUNT-OFF & NAME-O-RAMA
16 HIMs walked away huffing and sweaty…. no FNGs

CIRCLE OF TRUST/BOM:
Galations 6:2-3 NLT… “Share each other’s burdens, and in this way obey the law of Christ.  If you think you are too important to help someone, you are only fooling yourself.  You are not that important.”

Expect the unexpected.  Life is full of challenges and burdens that sometimes we create ourselves.  The F3 PAX is here to help and will gladly help carry your burdens as men… but you have to make your need known. I love these men and would do anything to help any one of them.

ANNOUNCEMENTS:
Convergence coming on July 2nd.

Character Building Circles Around the Track

F3 Q: 6.10.22

AO: Shamrock

0530 – 0615

[ The Scene ]

  • Comfortable cool
  • Runners came in hot from the pre-run

[ 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 belief
    • 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?

[ Warm o Rama ]

  • SSH: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Army Merkin: 10×4
  • Bend and Reach: 10×4
  • Twisty: 10×4
  • Mountain Climber: 10×4

[ The Thang ]

Mosey to the track

(1) 4 POC warm-up

  • 2 end zones + 2 sides (middle of the field)
  • End zones: 10 body builders/man-makers
    • Walk to the straightaway
    • Run to the 50
  • Middle of the field on either side: 25 imperial walkers
    • Run the other 50
    • 10 body builders/man-makers

(2) Quarter Pounder

  • 2 POC: End zones
  • 1 EZ: Merkins (25)
  • 1 EZ: BBS (25)
  • Sprint (not mosey) the sides of the field
  • Rinse and repeat until you rack up 100 total reps (2 laps)
  • Start with the sprint and end up in the end zone closest to the gates

(3) 20s

  • Start at the end zone
  • Sprint to the 20 yard line
    • 2 burpees
  • Sprint back to the end zone
  • Sprint to the 40 yard line
    • 4 burpees
  • Sprint back to the end zone
  • Spring to the opposite 40 yard line
    • 6 burpees

Mosey back to the AO

[ Mary ]

Core 4

  • 25 LBCs
  • 25 American Hammers
  • 25 Flutter kicks
  • 25 Hello Dollys

Ring of Fire: merkinse

[ COT ]

  • # off — 10
  • Name o Rama — Curveball, Long Noodle, Betty, Dumpster Dive, Anchorman, Jitters, Osteen, Mermaid, Voo Doo, Steam
  • FNGs — 0
  • BOM

De Oppresso Liber

  • Latin for “to free the oppressed”

There are some things in my life that feel pretty oppressive.

“For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.”

‭‭Ephesians‬ ‭6:12‬ ‭ESV‬‬

There’s only one person who can truly free the oppressed and his name is Jesus.

Shamrock – Treasure Hunt

THE SCENE: Hot and muggy sweat fest
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles 

Side shuffle then reverse 

High knees

Butt kicks

Side Straddle hop (IC) 4 CT x 10

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 1 set of 10 per side.

Quad stretch

THA-THANG:

Mosey to the track and field 

Round 1: start at the end zone, run to the 10 yd line do 5 Big Boys, run back to the goal line do 5 merkins. Run to the 20, do 5 BBS, run back to the 0, repeat until we have done 50 BBS, 50 merkins and a lot of running. 

Round 2 the same deal, but with 20 single flutter kicks = 200 flutter kicks and 50 merkins. 

Round 3: the same deal, but with 20 single count American Hammers = we made it to the 50 yard line so we did 100 hammers and 25 merkin. 

With 5 minutes to spare, treasure hunt, then back to the flag. Slappy found the red T-rex. 

MARY:
Twinkle toes, LBCs and more buns of steel.
COUNT-OFF & NAME-O-RAMA
12 – Voo Doo, Skid Mark, Honeydew, Betty, Pom-Pom, Dumpster Dive, Slappy, Pool Boy, Jenner, Osteen, Baby Boomer, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:19-21 – What do you treasure? 

From the devotions of Thomas à Kempis in “The Imitation of Christ” 

This is the greatest wisdom – to seek the kingdom of heaven through contempt of the world. It is vanity, therefore, to seek and trust in riches that perish. It is vanity also to court honor and to be puffed up with pride…It is vanity to wish for long life and to care little about a well-spent life. … It is vanity to love what passes quickly and not to look ahead where eternal joy abides. 

MOLESKIN:
Prayer for the 14 yr old kid Silas who is in the hospital with a severe head injury.