Rep Sleepy – Page 21 – F3 Knoxville

See You Coming

April 1, 2022 Hammy

THE SCENE: Clear skies, 40 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Bulldog Drill, Cherry Pickers, Plank Reach Back, Little Baby Arm Circles, Windmills, Various AO Runs

THA-THANG:

Start at the Scrapyard are and do Merkins x12, WWII Sit Ups x12, Dry Docks x12, SSH x12 (4 count), Pull Ups X6 or Inverted PU x12, Box Jumps x12 or Step Ups x9/leg, and Dips x12.

Bernie to CMUs at the AO restrooms and perform Bent Rows x12, Curls x12, Upright Rows x12, Triceps Extensions x12, On the Shelf x6/arm, Lawn Mower Pulls x12/arm, and Russian Swings x12.

Run to Trail Apex at Road and do Burpees x3

Run Back to Scrap Yard

Bear Crawl up hill at steps

AMRAP until Recover is called.

MARY:
Box cutters and LBCs
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
In 1965, Bob Dylan was facing a lot of backlash from “friends” as his music was shifting to a more electric sound. Some were not happy with his departure from his “folk” music roots. He wrote a scathing song, Positively 4th Street, to get some things off of his chest.

Some of my favorite lines of any song are in the last verse of the song:

“I wish that for just one time you could stand inside my shoes, And just for that one moment I could be you. Yes, I wish that for just one time you could stand inside my shoes, You’d know what a drag it is to see you.”

We all probably know someone that elicits such feeling in us. I know a few that bring those thoughts to mind. The Lord knows better than I the feelings that others may have when I approach.

This brings to mind Major General Fred Forster. Fred was in command of the Air National Guard at McGhee Tyson until his retirement in May 2003 after which he became a prominent community leader in Blount County. He was the exact opposite of the person(s) Bob Dylan wrote about. When Fred approached me, or anyone else for that matter, I felt like the most important person around. He truly engaged with people and made them feel that they mattered. The great thing is they did – in Fred’s eyes. What a great guy. I think of him often. Sadly, he died much too soon after a three year battle with cancer in 2010 at the age of 64 years old.

We could all learn from this wonderful role model.

MOLESKIN:
Health of Rep Sleepy’s daughter, Carrie, and for Drifter in his upcoming travels with his work and family.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

F3

March 29, 2022 espy

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry pickers and weighted squares to the Sally song
THA thang

Cones arranged on the grinder to spell out F3, work your way through them and run a lap

5 Burpees

Inchworm to next stop

-10 4 ct flutter kicks

Lunge

-15 Merkins

Lunge

-20 Somethings

high knees

-25 Big Boys

-30 curls

MARY:
Heavy squats and Salisong plus some ab work to round out the morning
COUNT-OFF & NAME-O-RAMA
9 regular pax and Azimuth fro DC area
CIRCLE OF TRUST/BOM:
Strength is a mindset before it’s a muscle. What are you doing to feed a proper mindset today?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Just Another Pinochle Monday

March 28, 2022 Walt

THE SCENE: calm and low-mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Mountain Climbers (IC), Moroccan Night Clubs
THA-THANG:
Indian run the long way to the track. We used a deck of cards from one of my favorite games: pinochle. Everyone drew a card and did corresponding reps and exercises below and then ran 100m on the track and back.

Hearts = Merkins
Diamonds = Burpees
Spades = Squats
Clubs = American Hammer (2ct)

10s = 10 reps
Js = 11 reps
Qs = 12 reps
Ks = 13 reps
As = 20 reps

MARY:
Mosey back to grindstone. Stretch OTO until time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Awhile back someone contacted me about becoming a travel agent so I sent her all the info to apply. A few weeks later she let me know that she had decided not to pursue it because she felt she just didn’t have the time to dedicate to it. I told her that seemed wise and that life without time isn’t truly living.

So often every minute of our lives are filled with something to do and if we don’t actually have something to do, we often find something meaningless to fill it with. We’ve been programed to be uncomfortable with silence, with stillness. I encourage you to be okay with silence and stillness. Actually, I challenge you to build it into your day/week. It might mean saying “no” to some things, even some things that are good (not F3 though).

MOLESKIN:
We made it threw the deck. I was accused of stacking the deck. To their credit, I only drew one burpee card and it was a 10.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Farmer Carry Dancing Dora

March 22, 2022 Drifter

THE SCENE: A cool morning 40s/50s. No wind at all. The Flags were looking a little sad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 cherry pickers, 6 piano keys, and a Drifter Soccer Warm-up lap (butt kicks, high knees, etc.)
THA-THANG:
Partner Up. One partner farmer carries 2 CMUs to the far end of the Grinder and back. The other alternates between 2 exercises, 20 reps at a time. Switch to 2 new exercises each time the song switches.

Squats and Dips
Iron Mikes (single ct) and Merkins
Good Mornings and Big Boy Situps
Pax Roulette for 2 new ones each time.
Rinse and Repeat

MARY:
10 Peter Parkers, 20 box cutters, 20 Superman Swims

COUNT-OFF & NAME-O-RAMA
12 PAX. Way to beat that Fartsack gentalmen

CIRCLE OF TRUST/BOM:
Very simple. Just listen. (set a timer for 1 minute to listen quietly). If you’re anything like me, that silence can feel really awkward and it is tempting to fill it up with unimportant jabber. But as leaders, we need to lean into that uncomfortable silence and be available for the people around us. So lead through listening with your family, your work mates, and your neighbors.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Need a couple more guys to commit to helping establish a 2 day a week AO out in Seymour. Talk to Rep Sleepy if you’re interested.

Also, breakfast at drifters will likely be postponed due to family vacation and Easter. So look for it later in the month.

Do Hard Things

March 19, 2022 Rep Sleepy

THE SCENE: About 60 and really quite lovely

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Little of this, Little of that, Michael Phelps, SSH x10

THA-THANG:
Mosey to top of Butter Billy for Butter Billy’s B-yramid:

5 Burpees
5 Burpees, 10 Boxcutters
5 Burpees, 10 Boxcutters, 15 Bobby Hurleys
10 Boxcutters, 15 Bobby Hurleys
15 Bobby Hurleys

Mosey to the top of Mt. Crumpet for Kraken Around the Christmas Tree: 5 cones, do 5 Merkins, 5 Big Boys, 5 Squats then run around the loop and to the next cone, increase rep count by 5 each time to 25.

Mosey to the church parking lot for Catch Me If You Can: Partner up, partner A Bernies around parking lot while partner B does 3 Burpees then runs to catch up. Switch and continue making the loop. (We did about four loops)

MARY:
Circle of Pain: Jog in place and pass burpees around circle, increased to 3

Big Boys x20; Flutter Kicks x20; Overhead Claps x60

Another round of Circle of Pain then LBCs for time

COUNT-OFF & NAME-O-RAMA
Welcome to JustFlys’s 2.0, Pedals

CIRCLE OF TRUST/BOM:

Do Hard Things

All of today’s beatdown was inspired by the CSAUP from a few weeks ago. It was hard to do but in the end very rewarding. I think that is often the truth. When we do hard things we reap the best rewards. This can be something physically challenging like a CSAUP but it also applies to other parts of our lives. We have to be willing to step out and take risks to grow. Maybe that means committing to reading the Bible daily because you don’t like to read anyway. Maybe that means taking that new job or position that will push you to grow. Maybe that means stepping into a leadership position within an organization. Maybe it means treating your wife like Ephesians 5:25 says:

“Husbands, love your wives, as Christ loved the church and gave himself up for her,”

‭‭Whatever it is seek out the hard because that is where we find the greatest growth.

I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen.

— Frank Lloyd Wright

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Breakfast at Drifter’s will be delayed in April due to his family traveling; Flag hand off coming in April as well; Keep eye on Slack for more info