F3 Knoxville

Tag: Pinocchio

Christmas Flyby

THE SCENE: 40 degrees, 79% humidity, calm winds, clear night skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Overhead/Out Front hand claps x10

Various trips across the parking lot: run, Bernie, bear crawl, side shuffle

THA-THANG:
Retrieve CMU and overhead carry with both arms, then right arm only, then left arm only, then both arms as we travel to Mt. Crumpit.

Two stations were set up about 150 yards apart on the path below Mt. Crumpit.  Cardio and Upper Body F3 workout cards were at the first station (CMU’s were left here to assist in any exercise needing them).  The second station had the Legs and Core F3 cards.  A card was turned over at Station 1 and the exercise and specified reps were performed before running to Station 2.  Running back and forth between stations occurred until time was exhausted.  Any sprint, bear crawl, or Bernie card turn over at Station 1 required a trip up Mt. Crumpit and around the Christmas Tree.

Carry CMU’s back to the AO.

MARY:
There were plenty of core work included in THA-THANG
COUNT-OFF & NAME-O-RAMA
8 HIMs and 0 FNG’s
CIRCLE OF TRUST/BOM:

Last Wednesday and Thursday, I had the privilege of watching the various services and tributes to the late George H W Bush.  I had a tough time staying hydrated.  All the water I drank just ran out through my eyes.  I decided that I really need to be more like him.  I have 28 more years to reach that goal, assuming I live to his final age of 94.

Listening to the seemingly endless accolades reminded me of the late General Fred Forrester from the McGhee Tyson Air National Guard base.  He was a Maryville resident and civic leader for many years.   Anyone who ever encountered Fred was made to feel like the most important person in the room.  Like the late President Bush he knew the value of friends and family.

Anyway, I wanted to share some things that I picked up watching the tributes to President Bush.  They are not in any particular vein of thought or theme.  They just stuck with me and perhaps they may have some significance to you.  Here are the quotes attributed to him:

  • We know what works. Freedom works. We know what’s right. Freedom is right.
  • It’s a very good question, very direct, and I’m not going to answer it.
  • Hatred corrodes the container it’s carried in.
  • The idea is to die young as late as possible.
  • Failure is part of living a full life but don’t let failure define you.
  • Old guys can still do fun things.

The prayer that George H. W. Bush recited at his presidential inauguration in January 1989 was another thing that impacted me.  Here is the full text of his prayer:

Heavenly father, we bow our heads and thank you for your love.  Make us strong to do your work, willing to heed and hear your will and write on our heart these words: use power to help people.  For we are given power not to advance our own purposes, nor to make a great show in the world, nor a name.  There is, but one just use of power and it is to serve people.  Help us remember, Lord, Amen.

President Bush was an excellent role model in many ways.  He will undoubtedly be remembered for the importance he placed on family and friends and for his dedication to serving people and his country.

I have much to do.  My 28 years are ticking down.

MOLESKIN:
Prayers for Tin Man as he undergoes a medical procedure today.  We hope for his quick return to the Gloom.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mosey to the Kraken

THE SCENE: upper 30s and supposed to be raining or snowing, but neither
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x10

Merkins x 5 IC (4 ct)

10 burpees OYO
THA-THANG:

  • Mosey to Mr. Rogers Street for the Kraken.
  • On the way there stops along the way for escalator. 10 burps, 20 dry docks, 30 LBC, 40 squats
  • Once we reached the Kraken circle, perform reps at each cone, once complete, run down to the stop sign and back. Ran to the stop sign one  and due to time, we ran around the Kraken. Exercises were;
  • 20 star jacks, Power T flutters, Burpees, Monkey humpers, merkins, WWI sit ups, Froggie squats, DRY DERKINS.
  • ALL were done with 20 reps single count except for flutters and monkey humpers
  • Mosey back to the AO with de- escalate on the way back. We finished the escalator at the AO

MARY:
LBC x20 ic, Side tri rises x10 each side IC, FLutters IC, Lazy boys the last minute
COUNT-OFF & NAME-O-RAMA
11 pax including 1 FNG Nathan aka Lay up
CIRCLE OF TRUST/BOM:

Mark Linton wrote: A real man is the kind of man that when your feet hit the floor each morning the devil says Oh Crap, he’s up! Brother, life is too short to wake up with regrets. So love the people who treat u right. Forgive the ones who don’t just because you can. Believe everything happens for a reason. If you get a second chance, grab it with both hands. If it changes your life, let it. Take a few minutes to think before u act when you’re mad . Forgive quickly. God never said life would be easy . He just promised it would be worth it. 

A real Brother walks with u when the rest of the world walks on you. Send to all ur Brothers. For you Big Bro.Salute!!!😎

MOLESKIN:
I wanted to expand on the BOM but completely forgot where I was going with it. But in short, I wanted to let the pax know, the older we get the easier it is to isolate ourselves as men. With that said, my dad has a lot of friends that stay in contact with him and its a great reminder for us to NOT isolate ourselves and stay in contact with our friends, old and new as we grow older. So lets not only get better together but let the friendships grow over the years.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Exponential Fun

THE SCENE: 25 degrees. Chilly!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup…

  • Cherry Pickers x10 IC
  • Arm circles x10 IC

THA-THANG:
Exponentially increasing reps! Do the 3 exercises called out. Run down to the end of the grinder, do 1 burpee, run back, you’re now on the next round. Multiply whatever round you are on by itself to determine rep count of each exercise.

Lap 1 = 1 rep of each…… Lap 2 = 4 reps of each……. Lap 3 = 9 reps of each….. Lap 4 = 16 reps of each….. etc.

  • Round 1 – Merkins, BBS, Chin ups (went approx 15 minutes, most made it to round 6ish which is 36 reps of each)
  • Round 2 – Bobby Hurley, Box Cutters, Shoulder taps (went approx 15 minutes)
  • Round 3 – Burpees, V-ups, Step ups (went approx 10 minutes)

MARY:
Finish out the last 45s with LBC’s
COUNT-OFF & NAME-O-RAMA
10 HIMs braved the cold!
CIRCLE OF TRUST/BOM:
It’s extremely easy to focus on the negatives of each day rather than seeing the positive. Our minds tend to gravitate to find all the things going wrong, and not what’s going right.

2 Corinthians 4:17-18        For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.

God woke us all up this morning because His plan for us isn’t finished yet. Make the best of your day, and pay attention to what IS right, and what you DO have.

This is the day that the Lord has made, let us rejoice and be glad in it.

MOLESKIN:

ANNOUNCEMENTS:
Moses moving day coming up Saturday!

BOMBS on Crumpet

THE SCENE: Right around 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog with CMU off the grinder down toward the troll bridge and across the back toward Crumpet stopping 5 times for these exercises:
Burpees x 5
OH press x 5
Merkins x 5
BBS x 5
Squat jumps x 5
THA-THANG:
BOMBS doing each exercise for the specified number of reps that round and running up or down Crumpet between each exercise. Reps per round were 10-20-30-20-10
Burpees
OH press
Merkins
BBS
Squat jumps
MARY:
CMU up flutters x 20 for as many rounds as we have time for. Take a break with 5 merkins in between. We did 3.5 rounds and killed off the last minute holding some boat/canoe
COUNT-OFF & NAME-O-RAMA
10 strong
CIRCLE OF TRUST/BOM:
“Each morning we are born again. What we do today is what matters most.” – Buddha

Each morning is a new day with new opportunities. Whatever happened yesterday is in the past and should stay in the past. There is a reason each day has a different number and a different name. It is because every day is different than the last and different than the next.
MOLESKIN:
That round of 30 reps in the middle was brutal but boy it sure made me appreciate only 20 burpees, then 10…
ANNOUNCEMENTS:
We be helping Moses move Saturday after the beatdown.

Columbian neck tie

THE SCENE: 50 degrees or so, gloomy, wet, slight rain/drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic

sqauts x 20 ic

merkins x 10 ic

2 rounds w cmu of

cmu curls x 20 ic

cmu tricep extension x 20

cmu squats x 15 ic

Finsplints x 20 ic ( cmu on feet sitting on table , raising feet up and down working the shins )
THA-THANG:
Reverse Indian run to the Hump

  • 7s at the Hump. Big boys at the top, sundials at the bottom
  • Columbian neck ties which is basically a Carolina wine mixer burpee
  • At the base of kiddie slope, run to the first cone and back to the start , one CNT, run to the 2nd cone and back , 2 CNT, keep doing that increasing the reps. We had 17 cones spread out over about 200 yards . We made it to 10 CNT.
  • Due to time , we ran all the way up the kiddie slope to Plataeu of Pain and did 11 more CNT
  • Indian run around to Mt Crumpit for Lt Bernie . Run backwards 10 steps -4 squats, repeating this to the top of Crumpit
  • indusn run back to the AO

MARY:
No time left
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Focus on what’s in front of you and not what is way ahead of you !
MOLESKIN:
GUILTY! I was the one to set out the 17 cones all the way up kiddie slope to plateau of pain . Nobody else new how many cones we had to do when I was explainig Columbian neck tie. Well, when we crested the first hill, we all looked up and saw that we had A LONG WAY TO GO AND LOTS OF CONES! It made it worse thinking about how much we had to do to get to our goal which was the 17 cone .17 mikes away.

If I would have only focused on the next come in front of me and only that cone, it would have been easier. For me, I set the cones up but was still guilty of thinking about the end goal instead of the task at hand, the next cone in front of me. We can achieve much more than we think but only by taking it one step ( one cone) at a time. With out the men to my right or left of me this morning, I would have stopped short . Thanks for the push ! Love you guys
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.