F3 Knoxville

Tag: Swazye

See You on the Other Side

THE SCENE: A balmy 58° or so. Light drizzle, occasional silent pulses of light in the unbroken gray sky are an ominous foreshadowing of things to come. But, no thunder rolls, so we will!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Smurf Jacks x15 IC
Tempo Merkins x15 IC
Cherry Pickers x7 IC
Asphalt Kissers x10 IC
LBAC fwd/back
Failure to Launch x10 IC (must have counted fast…)

THA-THANG:
Skip over to the base of Mt Crumpet
Battle buddy up. One PAX does exercise while the other runs to the top and around the tree and back. Switch. Dora style except no specified rep count.
After both PAX have done the first exercise, mosey to the fountain. Sideways plank shuffle with feet on the fountain – One CW and one CCW until meeting on the other side.
Mosey back and do the next exercise. R&R.
Exercises:
-Merkins
-BBS
-Gas Pumpers
-CDD
-Squat Jumps
-Burpees

Lightning getting closer, so head back to shelter!

MARY:
Decent time left for some good ab work!
Flutter Kicks x40 IC
LBCs x20 IC
Box Cutters x20 IC
Row your Boat x2

As portended, the heavens opened up and the waters descended with a great roar. But the PAX remained only mostly wet in the shelter of the Pavalon.

COUNT-OFF & NAME-O-RAMA
11 PAX got it done!
CIRCLE OF TRUST/BOM:
This is something I’ve mentioned before. However, I need a daily focus on it. For those of us who are married, it’s not a 50/50 thing. It’s 100/100. Today we went around the fountain as pairs, each going opposite ways and meeting on the other side. Nobody stopped halfway and waited for their partner. Just kept going until they met. With your spouse, don’t just go halfway. Give it your all. When crap hits the fan in life, be ready to go the full distance.

MOLESKIN:
It’s been a while since I was on ol’ Crumpet… Somebody planted a daggum tree right down near the bottom of the hill. Little spindly sapling thing… I just about ran right over it on my first trip up.
ANNOUNCEMENTS:
None today

Words

THE SCENE: Dark, wet, cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:. Imperial Walkers, Tempo Merkins, Kahzak Squats, Mtn Climbers, High Knees, Skips

  • THA-THANG: 5 stations, 3 min. at each station, 3 cone suicide between each, short Mosey after completing all stations, then do it again
  • Station 1.
  • 20 BBS
  • 20 Peter Parker (2ct)
  • 20 Bridge Marching (2ct)
  • 20 J-Lo (plank, hip dip, 2ct)
  • 30 LBC
  • 20 Superman
  • Station 2.
  • 5-8 pull ups
  • 10 knee tucks
  • 10 assisted piston squat (5 per leg)
  • 5 slow-release hangs
  • 25 Merkins
  • Station 3
  • 20 CMU Goblet Squats
  • 10 Water pumps per leg
  • 10 Step ups with CMU (per leg)
  • 10/leg shoulders-high hip thrusters
  • Station 4
  • Crazy 8 Curls
  • 20 Upright Rows
  • 15 Dips, CMU on legs
  • 15 lawnmower per arms
  • 20 incline merkins (bench or CMU)
  • Station 5
  • 15/leg Single Leg Dead Lift
  • 10 Burpees
  • 20 lunge twist with CMU (10 per leg)
  • 30 Calf Raises (10 each: toes out, toes neutral, toes in
    MARY:
    None
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Two great Proverbs about using our words are found just a couple of verses apart in Proverbs 12.

  • 12:16  Fools show their annoyance at once, but the prudent overlook an insult.      Sometime we don’t need to say anything at all, just ignore the slights and insults that are passed our way.
  • 12:18 The words of the reckless pierce like swords, but the tongue of the wise brings healing.      When we do choose to speak, let’s speak words that bring healing to the hearers, not wounds and pain.

    MOLESKIN:

    ANNOUNCEMENTS:

Happy New Year

THE SCENE: Low 40s and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 15x LBACs Forward
  • 15x LBACs Reverse
  • 8x Cherry Pickers
  • 20x Side-Straddle Hops

THA-THANG:
Mosie on over to Mt. Krumpet and go through the life of Baby New Year

  • 10x Merkins at bottom
  • Bearcrawl up
  • 20x LBCs at top
  • Run down
  • 30x Merkins at bottom
  • Karaoke up (Switching side ½ way)
  • 40x LBCs at top
  • Run down
  • 50x Merkins at bottom
  • Sprint up
  • 60x LBCs at top
  • Run down
  • 70x Merkins at bottom
  • Bernie up
  • 80x LBCs at top
  • Run down
  • 90x Merkins at bottom
  • Bearcrawl up
  • 100x LBCs at top
  • Run down

If completed, Work your way backwards

MARY:
Mosie back to the Grinder the long way

CIRCLE OF TRUST/BOM:
Happy New Year Gents. All of our struggles in 2019 are now over and it is a new year and a new decade. Let’s grow and learn from the past year and use that new knowledge to make 2020 a great year.

F3CFTPFT

THE SCENE: Dry and about 37 degrees outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x Side-straddle Hops

THA-THANG:
We attempted a modified version of the Army’s new CFT (Combat Fitness Test). We partnered up and split between the 5 stations. Each station we had 2 minutes to complete as many reps as possible then ~1 minute to reset the station and get to the next station. The Stations are in order below.

  1. Throwing Balls (Throw a 10lb medicine ball backwards over your head as far as you can then sprint to it and throw it back. There were 2 medicine balls, 1 per partner)
  2. Sprint, Drag, and Carry (Sprint 25 yards down and back, then drag 2 CMUs with a ratchet strap backwards 25 yards down and back, then farmer carry 2 CMUs 25 yards down and back)
  3. Leg Tucks (Hang from the pull up bars with an alternate hand grip and tuck your knees to your elbows)
  4. Hand-Release Merkins – Arm Extends (A normal Hand Release Merkin but with a twist. When you release your hands, extend them out sideways without them touching the ground until your elbows lock then bring them back in and complete the Merkin)
  5. Deadlifts ( A normal deadlift with a CMU in each hand)

 

We then went for a Indian Run for about 1.5ish miles around the park with a small 45 sec pit stop to hold an Al Gore. At the end, we Jailbroke the last hill to the Grinder

 

We then attempted the PFT (Physical Fitness Test) which was the following

  1. 2 Minutes of Big Boy Sit-ups
  2. 2 Minutes of normal Merkins

We then finished the work out with a 30 count of Tempo Squats

MARY:

  • 25x Box cutters
  • 25x Fast Tempo Side-Straddle Hops

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
In the military, they are like brothers. Before I started coming to F3, I was going to try out for the Knoxville Rugby team. I played Rugby in college and was really looking forward to playing again. When I went to the first summer practice several months ago, the guys there were not very welcoming. I was the last one picked for the pickup game and no one even tried to introduce themselves. I knew no one and no one knew me. They all had their own little cliques. By the end of the second practice I was so discouraged because I was not having fun and pretty much just standing by myself.

When I came to F3, I was very skeptical because of my experience with the Rugby team. I was very happily surprised that the F3 Brotherhood was so welcoming. My first day at the Bomb Shelter was amazing! Very Difficult, but amazing. Everyone was so friendly and genuinely wanted to get to know me and any new person than came out. It was like being welcomed into a new family of brothers that always have each other’s back. I am so thankful to have found a brotherhood like this and I hope everyone else can appreciate it as much as I do!

 

Checking In

THE SCENE: 33 degrees F, Partly Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Inchworm Merkins, Little Baby Arm Circles

Jog across grinder, skip across grinder, bear crawl to CMU storage and claim one.

THA-THANG:

Mosey with your CMU on the Block Party circuit while stopping at the following 20 stations:

    • Bent rows x24
    • On the shelf x6 each side
    • CMU toe tap x67
    • Squats x24

    Road Block merkins, x18

    • Clean and press x12
    • Roll over merkins x6 each of 4 CMU ends

    Run to Springbrook fountain w/o CMU and then return to retreive CMU

    • Dead lift x6 per arm
    • Triceps extensions x12
    • Dips x24
    • Straight arm overhead lift x12
    • Upright rows x24
    • Burpee press x12

    Interlude: Mt Crumpet count off by 2’s.

    #1 run up, #2 farmer hold – switch.

    #1 Bernie up, #2 farmer hold – switch.

    #1 bear crawl up, #2 farmer hold – switch

    • Curls x24
    • CMU swing x12
    • Overhead press x12
    • Lawn mowers x12 per side
    • Squat press x12
    • Lunge to grinder with CMU

MARY:
Box Cutters, Floor Wipers, Flutter Kicks, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
Total of 15 HIMs including Knoxville visitor Umbro.
CIRCLE OF TRUST/BOM:
When I first started with Alcoa, Inc in 1974 the Engineering and Maintenance Manager was Dick Taylor.  In his late 40’s, Dick was three levels of management above me and reported to the Operations Manager.  Dick was sharp, energetic, smart, confident, experienced, driven, and demanding.  He was also introverted.  Like many of us, we are often required to function out of our personality comfort zone.  Dick did and he did it well.

Dick had the habit of touring around the plants to maintain a pulse on things.  Often he would show up in an engineer’s office, say hello, and take a seat.  And he would be quite.  We have heard of the pregnant pause.  This seemed longer.  When it happened to me the first time, I was taken off guard.  What did he want?  Why was he in my office?  What should I do or say?

In short order I started telling Dick what I was into from a work perspective.  I talked about the projects that were consuming my time.  I asked for any advice he might have.  After that we might get into a little conversation about life things outside of Alcoa, Inc.  Dick used these impromptu meetings to touch base, to learn some details, to connect with his entire staff.  Over a period of 5 years, Dick probably stopped in 3 or 4 times.  Each one got easier and more beneficial to me.  Perhaps for Dick also.

Years later I looked back at the time spent with Dick and it hit me that this is a good way for me to spend time with God.  Instead of Dick sitting across the room from me, what if it was God that just came in and sat down.  I know, He was there all the time, just like He is here as I type this.  But the difference is that I act like He is in front of me.  There are certainly things I need to tell Him; not for His sake since He already knows it, but for my sake.  By telling Him, I can bounce things off of Him, ask Him for advice, and understand His will for me.  I need that kind of relationship with God and I know He wants that from me.

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