F3 Knoxville

Tag: Potato Head

Murph – Dogpound edition

THE SCENE:  Nice and toasty 53
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20  SSH

Stretching

THA-THANG:
Murph

1 mile run

100 pull ups

200 Merkins

300 Squats

1 mile run

MARY:
No time

CIRCLE OF TRUST/BOM:

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

MOLESKIN: 

First time for myself doing the Murph at Dogpound. Wanted to test how this workout would go. We ended up getting a little over 2 miles in, but had to stop the exercises @ the 35 min mark to allow time for the last run. Next time will post a preblast with instructions and we launch at the bell. In order to come close to finishing we need the entire 45 min.

ANNOUNCEMENTS:
F3 Smokies COnvergence on 1/7. Sign up sheet on Slack

New Q sign up process is live

Brief Introduction  Accelerate 2023.

Pick up your 1 Stick

THE SCENE: 33 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

3 Cherry pickers

30 SSH

10 OH Claps

10 Seal claps

5 burpees

THA-THANG:
mosey to the smoke house and pick up a Coupon, then get a battle buddy and head up to the Basketball court

  • one partner does OHP while the other partner runs to the bearmuda triangle and does 5 squats then runs back and trades positions
    • 3x
  • Ater the three sets are complete one partner farmer carries the Coupon while the other does 10 merkins and catches up to him. The path is up to the Bearmuda triangle and back to the court.
  • Repeat with new excersisers
  • Coupon swings and merkins at the Bearmuda traingle.
    • 3x sets
  • Ater the three sets are complete one partner farmer carries the Coupon while the other does 10 merkins and catches up to him. The path is up to the Bearmuda triangle and back to the court.
  • Everyone mosey’s over to the flagpole
  • 30 hello dolly’s with the coupon over head
  • 5 count star gazers
  • mosey back to the smoke house

MARY:
5 burpees

CIRCLE OF TRUST/BOM:
Y compare the troubles which we have to undergo in the course of the year-to a great bundle of sticks, far too large for us to lift.
But God does not require us to carry the whole bundle at once. He mercifully unties the bundle, and gives us first one stick, which we are to carry today; and there another, which we are to carry tomorrow. and so forth.
We can easily manage our troubles. If we would only carry the trouble appointed for each day, But the load will be too hear for us if we carry yesterdays burden over again today, and then add the burden of tomorrow to the weight, before we are required to bear it.”
John Newton
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
coffee afterwards

convergence January 7th.

Keep Moving, It’s Cold

THE SCENE: 25 and foggy
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:

  • 20 SSH
  • 20 Gradycorns
  • 20 tempo squats
  • 20 lunges (10 each leg)
  • 20 Bonnie Blairs/Apollo Onos

Mosey to the Pickleball courts

THA-THANG:
Insert information about the workout.

  • Suicides, 4 rounds
  • Cariocas, 4 rounds
  • side shuffles, 4 rounds
  • Broad jumps, 2 rounds
  • walking tie fighters/flying nuns, 2 rounds
  • Gassers 4 laps around the courts
  • 15 V-Ups, 2 rounds just so Blindside had to get on the ground
  • 15 merkins or 15 CDDs after every 2 rounds

MARY:
Ring of Fire starting at 5, then 10 merkins to kill the last 30 seconds
COUNT-OFF & NAME-O-RAMA
11 PAX, Thanks for the DR visit WitPro!
CIRCLE OF TRUST/BOM:
Wonder wonders and lead others to wonder those wonders
MOLESKIN:

ANNOUNCEMENTS:
Convergence 1/7 at Bomb Shelter; QSignup app on Slack; 2023 workout challenge

Twelve Days of Christmas – 22 Edish

THE SCENE: Cold, Dark and, Dry. Just the way I like it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Imperial Walkers IC x 15
  • Merkins (4ct) IC x 10
  • Stay in PLANK!!
  • Plank Jacks (4ct) IC x 10
  • Stay in PLANK!!
  • Cobra Stretch
  • Downward Dog – Peddle it out
  • Cherry Pickers (4ct) IC x 5
  • Burpees OYO x 10

THA-THANG:
Let’s Mosey

  • Take a break halfway to Matterhorn for BBS OYO x 10
  • Mosey to the Backbone
  • Perform workout, 12 days of Christmas Style.
    • Round 1 – Station 1
    • Round 2 – Station 1 & 2
    • Round 3 – Station 1, 2 & 3
    • R&R until Time or all 12 stations are completed
  • Stations are spread up and down Matterhorn at perfect spacing no matter what Blindside tells you. Evens go up and Odds go down.
  • Even Stations are Merkins. Count is the number Station you are at. Station 8 = 8 Merkins
  • Odd Stations are Squats. Same count as above.
  • Yes, that’s a lot of Merkins, Squats and Hill Climbs. These guys are Studs though.

MARY:
It’s bulking season, we don’t have time for Mary.
COUNT-OFF & NAME-O-RAMA
10 Strong HIMs
CIRCLE OF TRUST/BOM:

From the Book Antifragile by Nassim Nicholas Taleb

Highly recommend you familiarize yourself with the ideas in this book.

What is the opposite of Fragile? Most people say Robust, Hard, Sturdy, Strong, etc. Paraphrasing, Nassim says, that if Fragile means that the rougher that item is handled, the faster it breaks. Then the opposite of Fragile should be “Anti-Fragile” where the harder something gets handled, hit, etc., the stronger it gets.

Imagine a package that says, “Fragile, Handle with Care” – We can understand this idea.

What about a package that says, “Sturdy, Can take some hits but may eventually break”?

An Anti-Fragile package would say, “Kick me, throw me as much as possible because the more challenges I face, the stronger I get”. This is the idea of being Anti-Fragile.

Have you ever met anyone that was wearing a “Fragile, handle with care” label? Which label are you wearing today? What if we took that label off and wore the Anti-Fragile label?

I know that all of you Men reading this inherently understand what it means to be Anti-Fragile. That’s why you keep coming out at 530a in below freezing temperatures. Day after day, week after week and year after year. It’s important that we continue to remind each other of Anti-fragility. That way, when we come across a challenge we’re ready for it. We need to eat stress and challenges like Energy Bars.

The easiest way to remember comes from Brian Johnson. Remember your OMMS. Like meditation chanting OMMS.

Obstacles

Make

Me

Stronger

Or for us – MMMS

Matterhorn

Makes

Me

Stronger

MOLESKIN:

Pray for the Men of our PAX. We are called to be leaders in our families, work and communities. There will be a lot put on us at all times. Continue to pray for the ability to speak Truth when needed. Give grace in abundance and daily renewed strength to repeat this as many times as we are called.

ANNOUNCEMENTS:

Average Joe’s Worked on Being HIMs

THE SCENE: It started to get cold today, but no rain.
F3 WELCOME & DISCLAIMER Done did it.
WARM-O-RAMA:
Some SSHs, Gradycorns, Tempo Squats, Rockettes, Cherry Pickers.
THA-THANG:
DODGEBALL!!!
Normal Dodgeball rules apply. Also since we don’t want to miss out on any 1st F, Additional Rules are below:
1. PAX is only allowed to hold the ball for a 5 Mississippi count. If caught for failure to release, offending PAX must complete 3 burpees on the backline and other team receives point
2. Every throw requires the throwing individual PAX to run to the backline, complete 1 burpee
3. If hit, PAX must run to backline, do 3 burpees
4. Scoring: Scoring team must mark the point on the whiteboard each time. Any player can add their point for the team. You are a live player and can get hit.
5. Whiteboard is on sideline, middle of court, against fence
6. Play each round to 5, winning team gets SSHs until losers are done with 10 burpees
7. Every 5 minutes an exercise is introduced for whole PAX. Q’s choice. Once completed, play is resumed.

This turned into a lot of running and burpees, and SSHs, and upright pickle pounders, and monkey humpers.

MARY:

COUNT-OFF & NAME-O-RAMA 11 strong! No FNGs

CIRCLE OF TRUST/BOM:
Grace.
MOLESKIN:

ANNOUNCEMENTS:
Convergence 1/7/23 for F3 Smokies Launch. Blindside is a Weasel Shaker. Just don’t get caught in public. Or is that the point?