F3 Knoxville

Tag: Pup

Freedom

THE SCENE: Clear skies, 67 degrees F, 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Imperial Squat Walkers, Arm Circles, Cherry Pickers

Grinder Run

Grinder Bernie

THA-THANG:
13 stations each named after an original colony.  One HIM carries a 40# sandbag and the AO shovel/flag and runs down to the road and back while the remaining PAX picks one of the 13 stations.  HIM with the flag exchanges with the one behind them in the rotation and all perform the workout in Kraken style. Happened to be the perfect number (14) so that one person was at a colony while one was running.  Each person completed the flag bearer run and each of the 13 colonies.

Delaware Dips

Pennsylvania WWII Sit Ups

New Jersey SSH

Georgia Dry Docks

Connecticut Box Jumps

Massachusetts Merkins

Maryland Bent Rows

South Carolina Squat Thrusts

North Carolina Curls

New Hampshire Triceps Extensions

Virginia Body Builders

New York Russian Swings

Rhode Island Flutter Kicks

Push Pull

Two Groups with one starting with Merkins and the other with Pull ups.

13 Merkins followed by 13 Inverted Pull ups or 7 strict Pull ups (3 Rounds)

Waxjob Hill 7’s

1 Box Cutter

Bear Crawl Up Hill

6 Dry Docks

Run Down Hill

MARY:

Box Cutters, X’s and O’s, and LBCs

COUNT-OFF & NAME-O-RAMA
Total of 14 including Spook from Fredericksburg, VA
CIRCLE OF TRUST/BOM:
Started the morning with the Stars Spangled Banner version by Jimi Hendrix.  It was played at Woodstock almost 50 years ago on August 18, 1969.  Some believe it was and is an irreverent rendition but I always liked the fact that his guitar playing brought out the chaos that Francis Scott Key must have seen when he wrote the words “rockets red glare” and “bombs bursting in air.”

The main part of THA-THANG with the colony stations involved an AMRAP while the flag bearer was running and each HIM had the “freedom” to do as many of each exercise.  As with each F3 workout, we have the freedom to come out and to give as much or as little as we want.  Suffice to say, everyone wore it out this morning but it was an individual decision to do so.  (OK, we all have a great ability to overtly or covertly push each other.

We all should appreciate the freedom we have that was started in 1776 and resulted in 1% of the colony’s citizens giving their life to attain it.  We should also be overwhelmed with gratitude for the sacrifice of Jesus to gain eternal freedom with God the Father.  In the end of this earthly life that is what will ultimately matter.  For as 2 Corinthians 3:17 says, “Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Four for the Fourth

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A little jumping and some jogging on the Grinder 50%, 75%
THA-THANG:
Rinse and Repeat (4 Times)

  • 40 Curls
  • 20 Mtn Climbers
  • 30 Mr. Spectacular
  • 20 Mtn Climbers
  • 20 Bent Rows
  • 20 Mtn Climbers
  • 10 Burpees

Run to the troll bridge (10x 4 Count Squat Walkers)

MARY:
Rotate between (Hanging Leg Raises  & LBC’s) [4 Rounds – 1 Minute Per Exercise]
COUNT-OFF & NAME-O-RAMA
4 HIM’s did some hard work on the 4th….Butterfingers, Drifter, Pup, Woodshack
CIRCLE OF TRUST/BOM::
Lately I’ve been doing a little introspection, and I came across this quote regarding the power of silence.  I hope you like it.

If you have a gift with words, learn to keep your mouth shut; when you speak, punctuate with a pause; and when you have nothing to say, say nothing.

Your silence passes many messages; one is that you are somebody, but nobody, a person able to face a crowd and to wait.  This is an almost biological power of the big secure animal looking at harmless ones.  People understand or better said they feel.  After this you have a better chance to be listened to.

I don’t think we always consider silence as a tool for conversation, but sometimes it’s exactly what we need.  This applies to our personal and work relationships.  Lately, I have been trying to be more deliberate with my conversations, and I think the impact can be pretty profound.  Sometimes  just not saying anything can be the best policy.

 

Columbian neck tie mission complete

THE SCENE: 45, windy and crisp w a slight drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10

tempo merkins x10

proton Parker’s x10

jog the grinder a few times

imperial squat walkers x 23 ic
THA-THANG:
Mosey to the base of kiddie slope for Columbian neck tie

  • Run to the first cone run back to base and do 1 neck tie
  • Run to cone 2, run back to base for 2 neck ties
  • Continue until up to 20th cone , run back for 20 neck ties
  • Total of 220 Columbian neck ties and close to 4 miles of distance covered

MARY:
None
COUNT-OFF & NAME-O-RAMA

14 pax
CIRCLE OF TRUST/BOM:
God will give you more than you can handle but he will be there to help you get through it.
MOLESKIN:
At the halfway point during the workout, I  hit a wall, I went dark and thought to myself , this is too hard , I don’t know that I can complete all 20 cones… I knew that we had 20 cones but a few only saw 17-18 cones, which created some mumble chatter once they saw that there was more to do ! Seeing ALL THOSE cones lined up the hill really puts your mind in a place you don’t want to be. Knowing what we went through today , suffering through the workout, we or let’s say I found a way to get through and complete the planned workout. Last time we tried , we fell short of time. We fell short on official F3 time but were so close to completing the mission ! I really appreciate everyone staying a few minutes past so we could complete the workout! Everyone persevered through the workout ! Thank you and rest assure, we won’t need to do it again now that we finished what we started!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Route to the Plateau of Pain

THE SCENE: Mid 40s. A little damp. Didn’t really start raining until the BOM.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High knee skips across parking lot and back
Butt kicks across parking lot and back
20 4-count hillbillies
THA-THANG:
Mosey around the fountain and back to road and stop at greenway by Crumpet.
Route 66:
Dry docks
V-Ups
Iron mikes 2-count
While waiting On the six, run up crumpet and back down for 20 4-count flutter kicks.
Mosey to Plateu of Pain
Colombian necktie
Start with run to nearest cone. Grab cone and run back for 20 burpee squats and decrease burps each time.
We run at the same time every round. In between BBS.
MARY:
Sun salutation
Warrior 1
Sun salutation
Warrior 1 other side
Sun salutation
Warrior 1, 2
Sun salutation
Warrior 1, 2 other side
Sun salutation
Warrior 1, 2, Reverse Warrior
Sun salutation
Warrior 1, 2, Reverse Warrior other side
Sun salutation
Chair 30 seconds
Boat, single leg right, single leg left, boat
COUNT-OFF & NAME-O-RAMA
8 men put in the work.
CIRCLE OF TRUST/BOM:
Again, I gotta say – it’s all about attitude. A guy at my work spoiled my attitude and I let it ruin a day and half for me. I made a conscious decision to be positive (or not negative) and it completely turned things around for me. Just enter every situation, every new day, every greeting with positivity. Smile, great pleasantly, banish negative thoughts and you will feel so much better.
MOLESKIN:
ANNOUNCEMENTS:

Karamazov!

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Usual for me

SSH IC

Cherry Pickers IC

T Squat IC

T Merkin IC

OYO Stretching
THA-THANG:
Insert information about the workout.

  • Mosey over to (Sophomore hill?) along the way we got some good livin in via flutter kicks
  • DORA action (100 burpees, 200 merkins, 300 squats)
  • Some more flutter kick and IC work in the parking lot next to sophomore hill
  • Some suicide action a lil down the ways as well

MARY:
Actually did Mary at the AO this time

 

The highlight was Cheatsheet leading us in some IC Merkins…. those got me good

CIRCLE OF TRUST/BOM:
Karamazov!

A short quote from The Brothers Karamazov from Dmitri

“… I mean that’s where the trouble lies, for all the world is an enigma! And whenever I’ve occasion to wallow in the very deepest ignominy of lust (and that’s all I’ve occasion to do), I’ve always read that poem about Ceres and man. Has it set me on the right road again? Never! Because I’m a Karamazov! Because if I throw myself into the abyss I do it straight, head first and heels last, and am even glad that I’ve fallen in such a degrading posture and consider it flattering to myself.”

 

Interesting note, apparently there is a suggestion in the text that the name Karamazov is associated with another surname which translates to “black smear”

Dmitri is one of three brothers in the story who is a scoundrel that makes trouble constantly. This quote is a good summary of the conversation he has with his brother Alyosha. What struck me about this conversation and this quote particularly is the nature of Dmitri’s reaction to his realization that there are undesirable parts of him (perhaps necessarily so given it being suggested that he is born with them… I am sure there is plenty to be said of the symbolism here) More practically, I must ask myself what is my reaction to my confrontation with the pathological parts of my personality. I decided to share one with the group.

 

I have a complex relationship with both of my parents. Although there is little explicit conflict (arguing, overt petty actions taken, passive aggresiveness etc), if I am being honest with myself, there is some degree of resentment. The causes and the degree to which I bear it, I am not sure. What I do know is that I am responsible for this and cannot ignore it or accept it (like Dmitri). It is something to be recognized and wrestled with.

 

Side note: Chaco recommended Steinbeck’s East of Eden after the Q. I highly recommend it to everyone. It is a great read.
MOLESKIN:

ANNOUNCEMENTS: