F3 Knoxville

Tag: Slappy

No Glove Monday

THE SCENE: Cool and a slight rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two laps around the parking lot, one running, one Bernie.

cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the posts near the church

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Bernie to the curb and repeat by 5
20 elevated heel squats with a Bernie back and forth in between

Mosey to the circle where St. Patrick used to reside.
repeat by 3
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the parking lot
at the covered area of the school do the Mary
10 LBC’s in cadence
40 Flutter kicks in cadence
15 Big Boys
15 hello Dolly’s

mosey back to the flag and perform calf raises until time expires

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you ever have an experience where you are seeking an answer to a problem and you discover the answer is right in front of you?
I was tired of being “overweight”, i ballooned up to 210 and knew what to do, but despite working out and running 5-6 days a week I was making no progress.  I knew I needed to make better eating decisions but didn’t want to commit.  The answer was in front of me in plain sight, but I was intentionally blind to it.
it’s been a 90 day journey, but with moderation to my eating habits I have been able to drop my weight into the mid 180’s.  This has increased my ability to “push it” during the workouts.  The answer was there all along.

In Luke 24, on the rod to Emmaus, 2 men had a similar experience they met a “stranger” and explained their sorrow that Jesus was dead.  The stranger was actually Jesus, but they were blind to that.  Jessie eventually reveals himself and they found the answer they were seeking.  (This is a massive paraphrase, lol).

This revelation was life altering.  What exists in your life that you are missing that is hiding in plain sight?  Are you burying your head and being ignorant, are you seeking the answer?  Sometimes what you seek, like my weight, is obvious, and owning up to your shortcomings will reveal the answer.

MOLESKIN:

ANNOUNCEMENTS:
Passing the flag to Betty on 5/25

Holding on to what you have

THE SCENE: Crisp, cool May Morning with a full moon overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hairy Rockettes
  • Windmills
  • Tempo squats
  • SSH
  • Moroccan Night Clubs
  • Cherry Pickers for Three-peat

THA-THANG:

  • Mosey to the pool wall
    • 5 wall-ups
    • 4 reps of 8-ct pulse merkins
  • Mosey to the playground
    • 5 pull ups
    • 10 box cutters
    • 10 heels to heaven
  • Mosey to the Amphitheater
    • 10 box jumps
    • 30 merkins
  • Mosey to the Library
    • 5 Decline Dry-docks
    • 10 bobby hurleys
    • 10 Iron mikes
  • Hold plank for the 6, repeat 3 more times
  • Unwind going backwards through
    • Amphitheater – 10 merkins, 5 box jumps
    • playground – 5 heels to heaven, 5 box cutters, 2 pull ups
    • Pool wall – 2 8-ct pulse merkins, 2 wall ups
  • RTF

MARY:
A few sets with some PAX leading
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In an essay titled “Membership,” which is an excellent read or listen, C.S. Lewis begins by discussing (in context I won’t attempt to replicate) the “modern” tendency to eliminate solitude. He sees it everywhere, even in the University, where he experienced an undergraduate college of 12 men who knew each other intimately. Even “before the war,” he says, “the typical undergraduate society had come to be a mixed audience of one or two hundred students assembled in a public hall to hear a lecture from some visiting celebrity.” He laments “the crowd of busybodies, self-appointed masters of ceremony, whose life is devoted to destroying solitude wherever solitude still exists.” If one of the great minds of the past were to be born “today”, he would quickly be “cured”. “And even where the planners fail and someone is left physically by himself, the wireless has seen to it that he will be–in a sense not intended by Scipio–never less alone than when alone. We live, in fact, in a world starved for solitude, silence, and privacy: and therefore starved for meditation and true friendship.”

This line struck me. It’s something that I have been struggling with lately. The family is busy busy busy, and I am adding stuff on top, so I am tired. And in my weariness, I have sacrificed the one time of solitude left to me, the early morning, in the name of an extra half hour of sleep. If, at the outset, I had seen this as the cost of all the activities, I might have been more discerning, but rarely are we granted such insight. So now, I stand to rebuild a habit I once had, to take time each day in solitude to spend time in reading, contemplation, and prayer.

I bring it to you today so that each man might reflect on his own trajectory. I hope this anecdote might grant you time to guard yourself from losing a hard won habit that is on the wane. Remember that nothing in this world is lasting, but if we invest in maintaining something, it lasts a heck of a lot longer.

Matthew 6:19-20

19 “Do not lay up for yourselves treasures on earth, where  moth and rust  destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

MOLESKIN:
By my count, you ought to have more than 200 merkins and 20 pull ups. Finish up the plank and you’ll have a trident.
ANNOUNCEMENTS:
Shamrock AOQ change on May 25, Rampart Skeletor VQ on May 23rd, Rampart launch May 30th.

Passionate 15 to 1

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
62 ℉ 94% 63 ℉ 4.3 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Slow mosey to track.  On the way, 4 Cherry Pickers, 10 Happy Jacks, 10 Rockettes, 10 Windmills.

THA-THANG:

On the way to the bleachers each PAX grabs two light weights. Either 2.5 or 5 lbs each.

Rep counts of 15-14-13…3-2-1 for each of these four exercises. After the exercises, run to top of bleachers and back down. Then repeat four exercises with -1 rep count.
Merkins
Monkey Humpers
Big Boy Situps
Bent over Flys (using the previously grabbed weights).

Mosey to goal line on field. Every 10 yards
10 Tricep Extensions (with weights)
10 Lateral Flys
10 Donkey Kicks (10 each leg)
10 Chest Flys (with weights) Heels to Heaven Combination Move. On six, Arms and Legs toward sky. Fly movement with arms first, then Leg lower and raise second. That = 1.

No time left. Haul ass back to AO.

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
10 Brothers.
CIRCLE OF TRUST/BOM:

Because of reminders and thoughts due to graduation week, I wanted to look again at how I approach completing a task. Did I do it in a way that I am proud of. With passion. Or did I just check off a box. So, the goal is to take on endeavors with passion and not to settle. Whether that’s a workout or with faith or family or job etc..

“There is no passion in playing small, in settling for a life that is less than the one you are capable of living.” – Nelson Mandela

 

MOLESKIN:
For our friend Mike and his battle with anxiety. For Selena and her decision to continue with her pregnancy. And for all of the families that have volunteered to step up and help her including the adoption of her baby. For all of those struggling with the issue of unplanned pregnancy. For all of those graduating and heading in to the real world. And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Flag handover Friday 5/25 at Shamrock.

Battleship

THE SCENE:   Mid 50s and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Projectivator
  • LIH/RFTS
  • Cherry Pickers
  • LBAC F&B
  • Grady Corns
  • Squats

THA THANG:

Mosey to the tennis courts.  At the benches do 20 dips + 20 squats.  Bear crawl to the road, crawl bear back.  (Repeat)

Get inside the tennis courts for a couple games of Battleship.  Separate into two teams.  On the court are 12 cones for each team, grouped into a set of 2, two sets of 3, and a set of 4.  Each team has six battle stations – each of which has an exercise associated with it.  At “go” PAX run and grab a ball then run to one of six battle stations.  Perform the exercise, then throw the ball at the enemy’s ships.  Do each battle station before you repeat one.  Continue until one team’s ships are sunk.

Exercises were;

  • 30 Merkins
  • Lunges 15 each leg
  • 40 Mountain Climbers
  • 20 diamond merkins
  • 25 Bobby Hurlies
  • 40 flutter kicks

30 second rest.  Rehabilitate your fleet (i.e., stand up your cones).  Play another round of Battleship, this time exercises were;

  • 20 carolina dry docks
  • 40 plank jacks
  • 10 burpees
  • 10 catalina wine mixers
  • 40 hello dolly
  • 10 burpees

MARY:

  • 5 squats + 5 seconds Al Gore
  • 10 squats + 10 seconds AG
  • 15 squats + 15 seconds AG
  • 20 squats + 20 seconds AG
  • 25 squats + 25 seconds AG

20 merkins + 1 minute plank
(Repeat)

Play the song “Turn it up” by Oh The Larceny.  SSH to the cadence of the song.  Burpee each time they sing the phrase “Turn it up”.  28 Burpees + what felt like about a thousand SSH…

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.

CIRCLE OF TRUST/BOM:

Last Tuesday, Biohack’s Word about leaving a legacy made me think of something that a colleague told me years ago.  On a Monday morning, she gave an account of an event that had happened over the weekend in her neighborhood.  She told of a young dad who was mowing his yard.  He rode his mower onto a steep hill, and it tipped over and crushed him underneath.  The man’s wife heard the commotion and came running out to him.  Knowing that he was hurt badly, he asked her to get their children and bring them out so he could speak to them.  He saw his kids for a minute or two and died before the ambulance arrived.

That short story has haunted me for years.  I wonder to myself, “if he sensed that this was the last time he would speak to his children…what did he say to them?”  And then I ask myself, “what would I say?”.  Would I spend my last breaths to tell them how much I love them?  Or would I try to say one last time the most important thing I want them to remember?  If so, what would those words be?

Imagine yourself in a similar scenario…  If you had just 1 more minute on earth with your children, what would you say to them?  Some of our answers included;

  • “It’s all about Jesus”
  • “I love you so much, more than you’ll ever know”
  • “Despite my faults, you turned out great”
  • “I’m so proud of you”
  • “Don’t let this loss ruin you, thrive in life”

(What about you, BB reader?)

Deuteronomy Chapter 6 says (paraphrasing), The Lord our God, the Lord is One.  Love the Lord your God with all your heart, with all your soul, and with all your strength.  Teach these things diligently to your children.  Repeat them.  Talk about them when you’re at home…and away…when you lie down…and get up… Write them down and tie them around your wrist… Write them on the doorframes of your house…   In short, do everything you can to ensure your children understand these things and remember them.

It is likely that you will, mercifully, have much more than a few minutes remaining with your loved ones.  Maybe you’ll heed the advice of poet Robert Frost, and “live life like it’s the last breath you take for that breath is the whole essence of living, the little things in life are what connects us to all the big things we live for.”

What is the big thing that you want your kids to know?
Teach it to them diligently.
Repeat it often in big and little moments.
Find an opportunity to say that thing to them today.
Make the time and have the courage to say the things that mean the most.    

MOLESKIN:

  • Three-peat is deadly accurate with a tennis ball!
  • Glad to have Kraut with us from downrange!

ANNOUNCEMENTS:

  • Family Workout planned for Saturday 9:00 AM – might pull the plug if there is rain
  • May 25 – AOQ Change at Shamrock
  • May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point
  • July 2 – Convergence at JUCO

Plant Trees

The Scene

Beautiful

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators (Dumpster Dive picked to start from 5)

Cherry Pickers

Runners Lunge w/ reach

Tempo Squats

Merkins

 

Challenged everyone to go for at least one more rep above what they think they could do during this workout. We are capable of more than we think. 

 

Tha-Thang

Mosey to the CMU Pile and grab one that we will work with throughout the beatdown

 

We set up around the parking lot for 3 rounds of each exercise with a run around the median in between. Exercises as follows:

3×20 walking lunges (After 20 walking lunges, leave cmu, run around the median back to where you left off.)

3×10 thrusters (Between each thruster take 2 steps) median run between each round

3×10 Big Boy Situps (Knuckles to ground behind your head, heel tap at the top) median run between each round

Some 10 counts were sprinkled in by various HIM’s

 

New dock work up next

While group 1 went through a plank variation the second group laid down on the ground next to the dock then got up and immediately got onto the dock. 3 rounds then tap a HIM doing a plank to let them know it is their turn. The below planks were completed in the three rounds: 

Standard Plank

Crab Plank

Freestyle plank

 

Grabbed our CMU’s and headed back toward the CMU pile

 

We circled up and complete 4 rounds of the following:

40 Rocky Balboas

10 CMU swings

 

We then moseyed back to the AO.

 

Mary

We had enough time for 1 minute of flutter kicks

COUNT-OFF & NAME-O-RAMA

14 HIM’s

COT/BOM

“A society grows great when old men plant trees whose shade they know they shall never sit in.”-Greek Proverb

I changed the quote a little since none of us are old. “A society grows great when wise men plant trees whose shade they know they shall never sit in.”-Greek Proverb

Challenged everyone to break out of any self-centered loops we find ourselves in a begin to lay the groundwork for the next in line, even if we won’t reap the benefits of our labor. 

MOLESKIN:

ANNOUNCEMENTS: