F3 Knoxville

Tag: Squirtle

The Dark Night Rises

THE SCENE: Blustery, 40s and dark as a closet. Perfect night for a beatdown.
F3 WELCOME & DISCLAIMER:

I informed the PAX that we would be having fun tonight, completing the five F’s (Fitness, Faith, Fellowship, Free-99, and Fun). Disclaimer, no lawsuit required from the mothership for branding infringements.

WARM-O-RAMA:

  • SSHs x 25 (4-count)
  • Imperial Walkers x 10 (4-count)
  • Tempo Squats
  • Tempo Merkins x 10

THA-THANG:

Pickett’s Charge

  • Run to the Asylum, touch the building and back to the Coliseum for box cutters.
  • Mosey down to the stop sign for Tempo Squats and Air Squats x 10.

Everest / Space Station in The Pitch Dark

  • 2 Trips down Everest: Merkins x 20, LBCs x 20, and Jump Squats x 20 during each trip to the bottom. First trip to the top of the Space Station and the second rendezvous at the top of Everest for Transition box cutters/star gazers.

Stop Sign Non-sense 

  • If my memory serves me correctly, we focused on form and did additional merkins and LBCs.

Parking Lot Suicides

  • Self-explanatory, but at the end we sprinted up Baby Everest.

MARY:
Hello Dollies x 100. Kudos to Brick who never slowed up for a second.
COUNT-OFF & NAME-O-RAMA
Yeah, so…
CIRCLE OF TRUST/BOM:
That was four days ago, but I bet it was compelling.
MOLESKIN:
Head lamp was helpful for the hills in the dark. I should have posted earlier in the day for other people to bring a few.
ANNOUNCEMENTS:

Giving in Thanks

THE SCENE: Beautiful and sunny day, temps in low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Pinto Twists, 10 Windmills, Gobble Trot around the parking lot, 7 Baby Arm Circles forward and backward, 5 Wide Arm Circles forward and backward.
THA-THANG:
Mosey on trail toward Mt. Everest but stop halfway for 20 American Hammers.

Continue mosey to base of Mt. Everest.  We will do 10 Tempo Merkins and 10 Tempo Squats.  We will then run to top of Everest.  At top we will do 30 Baby Crunches, 20 Hello Dollies and 10 Shoulder Taps.

Mosey to Shaded Parking Lot across street from Northern Ball Park Entrance Parking Lot.  We will do 20 Flutter Kicks.

Mosey to Caribbean Parking Lot.  We will run a U shape around parking lot stopping at every 3 islands to do exercises.  Those getting to end of U first will sweep men back.  Here are the exercises:

  • 20 Smurf Jacks
  • 10 Hand Release Merkins
  • 20 Bicycle Kicks (4 ct)

Mosey go grassy area by first ballpark off of Northern Ball Fields entrance.  We will play a game of 10 second huddle football (no more than a ten second huddle between plays).  The game will be touch with one blitz allowed per four down and only mid field being a first down mark.

COUNT-OFF & NAME-O-RAMA
29 men/boys with one FNG, 5-year-old Jack, son of Lunch Money.  Jack now has the F3 name of Turkey Gobbler!
CIRCLE OF TRUST/BOM:

I had the opportunity to look at some quotes from Presidents that each made on Thanksgiving Day.  I was struck by how many, in giving gratitude for the way our nation has prospered, also gave attention to the need to give to others, particularly the less fortunate.  I will quote from two of those presidents:

Calvin Coolidge 1925:

 “As we have grown and prospered in material things, so also should we progress in moral and spiritual things. We are a God-fearing people who should set ourselves against evil and strive for righteousness in living, and observing the Golden Rule we should from our abundance help and serve those less fortunately placed. We should bow in gratitude to God for His many favors.”

Ronald Reagan 1981:

“In this spirit, Thanksgiving has become a day when Americans extend a helping hand to the less fortunate. Long before there was a government welfare program, this spirit of voluntary giving was ingrained in the American character. Americans have always understood that, truly, one must give in order to receive. This should be a day of giving as well as a day of thanks.”

To give to others is an American call and certainly a call for F3.  I am proud of F3 for the principal we attempt to follow of giving to the community and those in need.  I have been struck by the way are N’antans, currently Judge Judy and formerly Abscess and Cap’n Crunch have made that a mission of F3 Knoxville.  Let us keep the spirit of giving in our hearts as we give thanks for our blessings.

MOLESKIN:
Prayers for Pinto, for Ribbed’s wife as she goes through surgery for removal of tumor by spine on Dec 14, for Curveball and his wife as they head to Florida on Saturday for surgery she will have there early next week, for the wonderful woman that F3 helped clean shelves in her garage last week, and for the lonely and isolated in our country on this Thanksgiving Day.

[ The Scene ]

– Apparently this whole “board meeting” idea has caught on with “The Others” = people that don’t do F3. So tonight, The Others were having a board meeting (sort of – sitting around in camp chairs in a circle and talking with/without drinks in hand) – so PAX moved to the Asylum AM spot to circle up

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I am not Thunderstruck unfortunately but he had a previous engagement so I will be your Q tonight!
  • Couple things:
    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything that we do tonight – you know your body better than anyone – so feel free to do so.

[ Warm 0 Rama ]

  • SSH: 30 x 4 IC
  • Rockette: 25 x 4 IC
  • Squat: 20 x 4 IC
  • Merkin: 15 x 4 IC
  • Imperial Walker: 15 x 4 IC
  • Motivators: 4

[ The Thang ]

(mosey to the CMU pile)

25s

  • 5 rounds
    • Round 1: 5 CMU curls —> run to playground: 5 dips
    • Round 2: 5 CMU curls + 5 chest presses: run to playground: 10 dips
    • Round 3: 5 CMU curls + 5 CMU chest presses + 5 CMU rows: run to playground: 15 dips
    • Round 4: 5 CMU curls + 5 CMU chest presses + 5 CMU rows + 5 CMU sit-ups —> run to playground: 20 dips
    • Round 5: 5 CMU sit-ups + 5 CMU rows + 5 CMU chest presses + 5 CMU curls
  • 2 POCs (Points of Contact)
    • CMU pile
    • Playground down from AO
  • 5 Xs
    • @ CMU pile: curls, chest presses, rows, sit-ups
    • @ playground: 5 dips —> +5 —> +5 every round

(Return CMUs and mosey to Pavilion)

All My Benches

  • 4 sides of the bench
    • Short Sides: 25 pull-ups/chin-ups
    • Long Side 1: 25 Incline Merkins
    • Long Side 2: 25 Decline Merkins
  • Wall-Sit when done

(Mosey to playground)

The Final 15

  • 10 at the playground
    • 5 minutes of bench work
      • Alternate between box jumps/step ups + dips
    • 5 minutes of core work (these were some LONG minutes). Have you ever had 5 minutes last 3 hours? Because now we all have.
      • Alternate between flutter kicks and big boy sit-ups
  • 5 back at the AO
    • Mosey back to the AO
    • Light stretching with Steam (not Pusher approved OR denied. OR denied, that’s important)
      • Stretching back and lower legs
      • Borderline yoga stretching legs an chest

[ COT ]

  • # off
  • Name o Rama
  • BOM

”When I”

When I wandered, He led.

When I was thirsty, He supplied water.

When I hungered, He provided nourishment.

When I strayed, He called me back.

When I let my thoughts wander, He re-focused me.

When I was weary, He provided a place to sit and rest.

Think about your own “When I” statements from this year. In addition to the ones I’ve experienced above, some of mine have been “When I wondered if I was going to have a job” or “When I was isolated in my home for days on end during the original quarantine” or “When I didn’t know how this would end” or “When I questioned why all of this is happening” and so on and so forth. So what are your “When I(s)” ?

But the thing about a “When I”statement is just that, the but. But God. So if and when you find yourself wandering – let Him lead. If and when you find yourself thirsting for something (literal liquid or not) – let Him supply it. If and when you hunger (physical hunger or soulful hunger) – let him provide nourishment. If and when you feel yourself straying – let Him call you back gently (or strongly sometimes). If and when you feel your thoughts begin to wander and take control – let Him refocus you. And when and if you find yourself weary – let Him provide you a place to sit and find rest in Him.

Moving Refrigerators

THE SCENE: Beautiful evening, temps in low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Tempo Merkins, 10 Mountain Climbers, 32 Grady Corns, 10 Windmills, Little of This and That.

THA-THANG:

Mosey to “the Caribbean” parking lot.  We will journey a candy cane route around the parking lot (starting up south side of parking lot then rounding to go about half-way down north side of parking lot) but stopping at each cone planted along the way.  The cones will be spaces at about every other island in the parking lot. Once the final cone is reached we will sweep back to the beginning of the candy cane.  We will run the candy cane 6 times, journeying by the following methods and doing the following exercises.  We will always run back once the cane is finished.

  • Sprint and do 10 Merkins at each cone.
  • Bernie and do 10 Big Boy Sit-ups at each cone
  • Grapevine left and do 10 Star Jumps at each cone
  • Grapevine right and do 10 Smurf Jacks at each cone
  • High knees and do 10 Hello Dollies (4 ct) at each cone.
  • Butt kick and do 10 Iron Mikes (both legs = 1) at each cone.

Mosey to start of Serpentine Sidewalk.  We will do 14s along sidewalk by bear crawling for one light and running for four lights until we reach the perimeter trail.  Then we will do 20 American Hammers.

Mosey to start of Cardiac.  We will run up Cardiac stopping at each of the following to do the listed exercises:

  • First Curve:  20 Flutter Kicks (4 ct)
  • Second Curve:  20 Hello Dollies (4 ct)
  • Third Curve:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to AO

COUNT-OFF & NAME-O-RAMA
14 men, no FNGs
CIRCLE OF TRUST/BOM:

One of my good friends in my doctorate program in psychology was a guy named Jim Dupree.  He was about ten years older than me and had already practiced as a therapist but with a master’s degree and was going back to school to get his doctorate.  He sweat like a pig on those hot days in Texas and smoked cigarettes like a bandit, but he was wise, honest, and an excellent friend and counselor.  I remember him and me working on painting a room in his house one time and him saying, “You know John, talk is good but if you really want to get close to a guy you need to do something like move a refrigerator across town with him.”

You know, I think he’s right.  We brothers are close.  Our talks at board meetings are part of the reason but I think a bigger reason is that we work hard and sweat together to accomplish something good.  I have also enjoyed “moving fridges” type moments with some of you guys that drew us closer.  Recently, I enjoyed working with Sparkler, Abscess, Pele, Steam and Curveball to both put up and break down obstacles at Hardship Hill.  I acquired a bit of poison ivy in the process but it was definitely worth it.  I remember a big group of us, including Mr. Jinxy, Hooker, Doubtfire, Pele, and Abscess, sawing and pruning branches in Pinto’s backyard and enjoying the reward of his swimming pool and some brewskis thereafter.  There is something about working together, sweating together, that brings us close.  We face the same challenge and it unites us.  Gents, I enjoy our fellowship and appreciate your willingness to help each other through the grind.

MOLESKIN:
Prayers for Rooney’s coworker who is currently on ventilator after contracting Covid 19; for Pinto who is recovering from stem cell transplant; for Jared, brother of Corona Weight, who is in prison but had to go to hospital after accidentally cutting off top of finger – may he recover and find God to help him change his life; and, for our country, that we may be united and at peace no matter who ends up winning the presidential election.
ANNOUNCEMENTS:
F3 Knoxville 5th Anniversary and Convergence this Saturday

Swimmies + 2 For Tuesday Tribute

THE SCENE:

70s, feeling good, feeling great, pre-ruckers come back around 1735

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’m honored to be out here as your Q tonight
  • Couple of things before we kick off
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have so if you do need to modify anything we do this evening feel free to do so but push yourself and the men around you

(COVID concerns – maintain 6ft if possible)

  • FNGs — Edgar (GORUCK)


WARM-O-RAMA:

(Swimmies Birthday Warm-o-Rama)

  • 35×4 SSH
  • 35×4 SSH
  • 17×4 Rockette
  • 17×4 Rockette
  • 17×4 Baby Arm Circles Forward
  • 17×4 Baby Arm Circles Backwards
  • 17×4 shoulder taps
  • 17×4 shoulder taps

 

THA-THANG:

(Mosey to the Bat Cave)

(1) 20s

  • 2 points of contact: bottom of the stairs + up here at the Bat Cave
  • Bottom of the stairs: Imperial Walkers
  • Bat Cave: BackBelly Flops
    • 1 BBS — 1 burpee (chest on ground)
  • 5 reps each POC for a total of 20 reps
    • All on a 1 count
  • Happy 2FT
    • R&R — everything on a 4 count now

(35 count from Swimmies – first 35 count in the history of F3 probably)

Running against the remaining time, PAX mosey down the hill around the back side of the AO, stopping every so often to knock out 5 reps of an exercise either on a 4 count or 1 count (SSH, merkins, flutter kicks, wall-sit bus drivers)

(Mosey back to AO — Snowflake sprints because he’s a beast)

MARY:

Core 4 – Happy Birthday edition

– Flutter Kicks while PAX sings Happy Birthday once through

– Rinse and Repeat because 2 For Tuesday

American Hammers while PAX sings Happy birthday once through

– Rinse and Repeat because 2 For Tuesday

COUNT-OFF & NAME-O-RAMA

26 including 1 FNG – Goosecall

CIRCLE OF TRUST/BOM:

[ “What A Time To Be Alive” ]

The Crucible – USMC

  • The final challenge of recruit training is known as the Crucible. It is a 54-hour training exercise that validates the physical, mental and moral training they’ve endured throughout recruit training.
  • The recruits are broken down into squads to face the challenges of the Crucible. They face challenges testing their physical strength, skills and the Marine Corps values they have learned throughout training. Throughout the event, the recruits are only allowed a limited amount of food and sleep.
      • Anyone else faced challenges this year that have tested their physical strength and skills and their values?
      • Anyone else had limited sleep this year?
      • Anyone else learn anything in the past year?
  • The final stage of the Crucible is a 9-mile hike from the training grounds to the Iwo Jima flag raising statue at Peatross Parade Deck. Upon completing this challenge, the recruits are handed their Eagle, Globe and Anchors, symbolizing the completion of their arduous journey to become U.S. Marines.

                                              ___________________

  • There was a time in my life not too long ago that I wanted to make it there more than anything. I studied, I worked hard, I put in the hours, I did all of the right things – and it’s not what the Lord had for me at that time.
  • I craved it. I could see it. I wanted it so bad. And it’s not what the Lord had for me at that time. But that’s not the point.

                                              ____________________

As HIM – we’re in the crucible right now. Congratulations, you made it.

And what a time to be alive — for such a time as this.

And I can understand that it might feel like we’ve been in that final 9 mile ruck March for months now. But if you stop at mile 7 you miss it. If you stop at mile 8 you miss it. If you stop at mile 8.5 you miss it.

And unlike the Marine Core Crucible – you don’t get anything for making it through tough times. You don’t (always) get this tangible thing you can hold in the palm in your hand as a representation of how much you’ve been through. No ones going to give you anything for making it through.

But there is someone who gave up everything so that you COULD go through. So that you could go through the crucible for such a time as this. And He gives you everything you need to do so.

MOLESKIN:

Proverbs 4:25-27 (ESV & Message)

Enter the Sanctuary – Embrace the Crucible (sermon by Rick Dunn) — https://subspla.sh/c6sz9xd

– Prayer requests for loved ones that are no longer with us

ANNOUNCEMENTS:

F3’s 5 Year Anniversary Convergence

– Saturday, November 7th

– Asylum AO

– 0700 – 0800 followed by transfer of leadership of Nantann role and breakfast celebration