F3 Knoxville

Tag: Pinocchio

I’m up, they see me, I’m down

THE SCENE: 25ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fire Team Drill – “I’m up, they see me, I’m down”

  • Start at the bottom of the hill by the Grinder with 5 Merkins
  • Stand up and take off while saying “I’m up, they see me, I’m down” then hit the ground for 5 more merkins
  • Repeat until reaching the pine tree at the top
  • Start over at the bottom again, but with situps

 

THA-THANG:
CMU Playtime

  • OH lunge to first cone – 5 Mr. Spectacular
  • OH lunge to second cone – 10 CMU Step-up Merkins
  • OH lunge to third cone – 20 OH Presses
  • OH lunge to fourth cone – 30 Curls
  • Leave your CMU and run to the Troll Bridge and back
  • Repeat

MARY:

  • Thunderstruck – Hold a plank through the song and do a merkin every time you hear “thunder” or “thunderstruck” and do should taps during the solo
  • ABC’s with your legs

COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:
Focus on your mental toughness, both in exercise and in your daily life. There’s a big difference between hitting your comfort limit and your actual limit. Push yourself to do more for yourself and for others. Give your all.

“If we did the things we are capable of doing, we would literally astound ourselves.”
MOLESKIN:
Praying for Squiggly’s mother in law and the family for comfort
ANNOUNCEMENTS:

Kraken at the Scrapyard

THE SCENE: It was like 60
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Squat 4-ct x 15 IC
OH Claps 4-ct x 15 IC
Bodybuilders x 5 IC
THA-THANG:
Kraken at the scrapyard
2 different sets of exercises to alternate each round. Run down to the street for a single bodybuilder then run back for the next exercise:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
2. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Pull-ups 8. Plank jack
MARY:
LBCs x 20
Boat/canoe
Repeat twice
COUNT-OFF & NAME-O-RAMA
18 HIMs came out on an oddly warm January morning. Couldn’t tag Potato.
CIRCLE OF TRUST/BOM:
“There is no passion to be found playing small–in settling for a life that is less than the one you are capable of living.” Nelson Mandela

“I’ve failed over and over and over again in my life and that is why I succeed.” Michael Jordan

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” Thomas A. Edison
MOLESKIN:
ANNOUNCEMENTS:

CMU Route 66

THE SCENE: It was mid 40’s and pretty.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Blockees x 5
Block Hammers 4-ct x 5
Split Squat x 5 per leg
Leg Lifts x 5
Derkins x 5
Curls x 5
THA-THANG:
CMU Route 66
Blockees
Block Hammers 4-ct
Split Squat per leg
Curls AMRAP for the 6
11’s on Waxjob Hill
1 Dry Dock 4-ct
Crawl Bear up
10 CMU OH Press 4-ct
Bear Crawl down
Did 2 rounds
MARY:
Arm up Flutters x 15 4-ct IC
Rosilta x 15 4-ct IC
Repeat x 2
COUNT-OFF & NAME-O-RAMA
12 men including a flying EH! Welcome, Potato!
CIRCLE OF TRUST/BOM:
Bring a positive attitude into your relationships. Even if I’m in a bad mood I find if I greet my wife with a smile, kiss and positive attitude then she reciprocates no matter her mood before.
MOLESKIN:
ANNOUNCEMENTS:

We’re Working – Rain or Shine!

THE SCENE: 45 and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Slosey to shelter
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC) X 25
  • Tempo Squats (IC) X 10
  • Hand Release Merkins (OYO) X 10

THA-THANG:

Clayton Performing Arts Center Overhang

13 Stations X 3 Rounds

  • Upper Body Exercises – 15 dips, 20 Merkins, 25 CMU curls, 20 CMU bent over rows, 25 CMU overhead press
  • Lower Body Exercises – 20 squats, 40 calf raises, 16 step-ups (8 per leg)
  • Cardio/Core – 10 burpees, 10 mountain climbers, 25 LBCs, 15 flutterkicks (4ct), 10 Supermans (4 ct)

F3 Activity Card Game – Each member of the PAX pulled a card and we “played” what was dealt

Some of the fun included:

  • wide merkins, carolina dry docks
  • lunges, side squats
  • bear crawls
  • Bernie to the light pole, run to various locations several times

MARY: She was part of the workout

COUNT-OFF & NAME-O-RAMA

5K, Bagger, Doubtfire, Gump, Judge Judy, Pinnochio, Rocket, Spotter, Stye, Trolley and Booster

CIRCLE OF TRUST/BOM:

I follow Jon Gordon, an author, on Twitter (@jongordon11).  Every day, he posts positive messages.  He released 20 Tips for a Positive New Year and I love it!  Please take a moment to read his words and see what you might be able to apply to your personal life.  Some of these are common sense but many I take for granted!

20 Tips for a Positive New Year

1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.

2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.

3. Eat more foods that grow on trees and plants and less foods manufactured in plants.

4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.

5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet.” Watch This.

6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.

7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]

8. Get more sleep. You can’t replace sleep with a double latte.

9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.

10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.

11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.

12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.

13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.

14. Implement the No Complaining Rule. If you are complaining, you’re not leading.

15. Read more books than you did in 2018. I happen to know of a few good ones. : )

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.

20 Tips for a Positive New year in 201918. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.

19. Smile and laugh more. They are natural anti-depressants.

20. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

 

ANNOUNCEMENTS:

  • Pray for Doubtfire’s neighbors with the loss of a friend & one of my best friends JJ who lost his mother
  • Record you shifts once the scoring is ready for the monthly challenge

12 Days

THE SCENE: Foggy and 46 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab CMU and mosey to Mt Crumpit.  Stopped five times to do SSH, Little Baby Arm Circles (Forward and Backward), Cherry Pickers, and Hillbilly Walkers
THA-THANG:

12 DAYS OF BOMB SHELTER

Start with #1, then perform #2 then #1, then #3, #2, #1.  Continue until reach #12 and do all numbers down to #1.

1 Bernie ascent of Mt Crumpit

2 x 10 yard Bear Crawl

3 BBS/American Hammer (progressive to 3 BBS/12 Hammers)

4 All Americans (8 count)

5 laps around the fountain

6 Burpees

7 CMU Goblet Squats

8 CMU Derkins

9 CMU Triceps Extentions

10 CMU Swings

11 CMU Squat Presses

12 Overhead CMU lunges (12 per leg)

Most made it into #9 or #10.  Called everyone together with about 12 minutes left and everyone worked the routine (#12 down to #1) before heading back to the AO.

MARY:
Stopped three times on the way back to the AO to do protractors, LBC’s, and flutter kicks.  Returned CMU’s and started Count Off.
COUNT-OFF & NAME-O-RAMA
8 including second timer Lay Up and Bagger who is making the AO rounds.
CIRCLE OF TRUST/BOM:

Winter of My Life (Author Unknown)

You know, time has a way of moving quickly and catching you unaware of the passing of years.  It seems just yesterday that I was young, just married and embarking on my new life with my mate.

And yet, in a way, it seems like eons ago, and I wonder where all the years went. I know that I lived them all…..

And I have glimpses of how it was back then, and of all my hopes and dreams…..But, here it is…..the winter of my life and it catches me by surprise….

How did I get here so fast?  Where did the years go and where did my babies go?  And, where did my youth go?

I remember well……seeing older people through the years and thinking that those older people were years away from me and that winter was so far off that I could not fathom it or imagine fully what it would be like.

And so, now I enter into this new season of my life unprepared for all the aches and pains and the loss of strength and ability to go and do things. I know that though the winter has come, and I’m not sure how long it will last,
when it’s over…..it’s over!

Yes, I have regrets.  There are things I wish I hadn’t done…..things I should have done.  But, indeed, there are many things I’m happy to have done.

It’s all in a lifetime…..
So, if you’re not in your winter yet……
Let me remind you…..
It will be here faster than you think!

So….
Whatever you would like to accomplish in your life…..Please do it quickly!  Life goes by so fast.  Do what you can today, because you can never be sure whether this is your winter or not!  You have no promise that you will see all the seasons of your life…..

So, live for good today and, say all the things that you want your loved ones to remember…….

“Life is a gift to you.
The way you live your life is your gift to those who came after.
Make it a fantastic one!”
Remember, yesterday is history,
Tomorrow is a mystery,
Today is a gift….
LIVE IT WELL!!

We likely will begin to know when the winter comes as we live longer into our 60’s, 70’s, or 80’s but winter can come early for us.  I remember Gary, a friend I played baseball through high school with.  His winter came at age 23 as did my brother-in-law, Tom, at age 27.  There winter lasted days and weeks. Then there was my hiking buddy, Gig.  His winter came at age 49 and lasted three years. Or Gail, whose winter started 8 years ago and ended last month.

We cannot forecast our winter but we can live our life knowing that it will come.  Jesus told us how to do that when he said that we should love the Lord, our God, with our entire being.  Likewise we should love our neighbor (friends, enemies, and those we don’t know) as we love ourselves.   As the writer of the text above wrote, “The way you live your life is a gift to those who came after.”

MOLESKIN:
Pray for Pinnocchio’s friend Derrick involved in a head on crash on December 22nd.  He is facing a long recovery.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.