F3 Knoxville

Tag: Tackle Box

Bugs Bunny’s Birthday

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
74 ℉ 95% 76 ℉ 5.3 mi/h SW

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

WARM-O-RAMA:

20 SSHs, 10 Imperial Walkers, 10 Rockettes, 4 Cherry Pickers, Willie Mays, Some of this and that.

THA-THANG:

Mosey to football field. Under the moon’s goal post shadow, 4 corner bear crawl.

Move to goal line and the numbers.
Basic Four Corners – Using Numbers, 50 yd line, and Goal Line.
10 reps at each corner.
• Merkins
• LBC – 4 cnt
• Reverse Lunge 2-cnt

To Bleachers. Four Corners of a bleacher section.
10 reps at each corner
• Dips
• Decline Merkins
• Gas Pumps

Back on the field but this time using hash marks and 25yd line
7 of Diamonds
• 7 reps each corner – Burpees
• 14 reps/corner – Flutter Kicks 4-cnt
• 21 reps/corner – Merkins
• 28 reps/corner – Squats

Mosey back to flag.

MARY:
16 Hello Dolly
10 BBS
COUNT-OFF & NAME-O-RAMA
10 Brothers.
CIRCLE OF TRUST/BOM:

Today is Bugs Bunny’s Birthday.
• He made his film debut on this date in 1940
• On screen he battled Adolf Hitler, Benito Mussolini, Francisco Franco, and the Japanese along with other characters.
• He is an honorary Marine Master Sergent
• He was a mascot for the Kingman Army Airfield (Clark Cable and Charles Bronson trained there.)
• He was the mascot for 530 Squadron of the 380th Bombardment Group, 5th Air Force, U.S. Air Force, which was attached to the Royal Australian Air Force
• Was portrayed riding a torpedo as a logo for a Marine Torpedo/Bomber Squadron
• Appeared on the nose of 2 different B-24 Liberators
• Won an Academy Award in 1958
• Had his own television show in 1960
• In 1997 appeared on a postage stamp
• Been in a bunch of video games
• He also has been a pitchman for companies including Kool-Aid and NikeQuotes:
“I know this defies the law of gravity, but I never studied law!”
“You know, sometimes me conscience bothers me… but not this time.”
“Jumpin’ without a parachute? Kinda dangerous, ain’t it?”
“Don’t take life too seriously. You’ll never get out alive!”
“I don’t ask questions, I just have fun.”

Maybe his most famous quote – “What’s up, Doc?”

15 LESSONS YOU COULD LEARN FROM BUGS BUNNY
1. Show Interest in Others
What’s up, doc? It may not be the best pick-up line but it always got everyone’s attention. Bugs always shows willingness to make a new friend.
2. Be Fearless
Bugs was a bullfighter, an opera singer and always ready to match wits with his nemesis, Elmer Fudd. While you don’t expect to fight a bull, a little risk now and then isn’t a bad thing.
3. Be Comfortable in Your Masculinity
Costumes were a part of Bugs’ personality and his burrow must have been full of them. One of his favorites was disguising himself as a woman and fooling Elmer—who must have had pretty bad eyesight.
4. Be Yourself
With the exception of Elmer, Bugs never pretended to be something he wasn’t. He was happy just being the good ol’ boy rabbit that he was.
5. Always Leave Them Laughing
Bugs found humor in everything and made sure everyone else got the joke.
6. Eat your Veggies
Carrots were the staple of Bugs’ diet. You can learn a lesson there, not exclusively carrots of course but, a balanced diet is the key to looking and feeling great.
7. Be a Creative Problem Solver
Bugs always found a way to get out of a pickle. No matter how bad the problem, in every Bugs Bunny cartoon, he somehow discovered a way to make things right.
8. Never Give Up
Elmer and Bugs had constant battles—one chasing the other, one never being caught. To Bugs it was all fun and games. If Elmer wanted to give up, Bugs taunted him to continue.
9. Accept Others’ Differences
Bugs shared the woods with bears, turtles and of course the hunter, Elmer Fudd. To Bugs, they were all straight men for his endless jokes. Make sure you treat everyone the same, but maybe without making them the butt of your jokes.
10. Choose Your Battles
Bugs knew when he was outnumbered and found ways to avoid outright battles. He was willing to take on a pack of Elmer’s hunting dogs but, only on his own terms.
11. Don’t Take Life too Seriously
Nothing, but nothing was too serious for Bugs to make a joke about it. The more pompous the advisory the better the joke, in his view.
12. Believe in Miracles
Nothing was too great an effort for Bugs. He trusted that his mad schemes would work out and in the end, they always did.
13. Enjoy the Moment
Encourage yourself to be like Bugs and enjoy the day. Bugs found delight in everything around him, be it carrot patch or a shady spot to relax.
14. Go Big or Go Home
Don’t do things on a small scale. Be like Bugs and never play a horn when you can command a parade.
15. Be Two Steps Ahead
In Bugs Bunny cartoons, Elmer never caught Bugs unless Bugs wanted to be caught. Bugs always knew what Elmer was plotting and managed to foil his plans every time.

 

MOLESKIN:
For our friend, Mike and his battle with anxiety. For Brad, and his living situation. For those with upcoming surgeries (Lily). And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

August 6th workday 7AM – Cerebral Palsy Center.

Triple 11’s

The Scene

62 and perfect

F3 Welcome and Disclaimer

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

Warm-O-Rama

Merkins

Seal Claps

Square Crawl

BAC F/B

Phelps

Cherry Pickers

Tha-Thang

Triple 11’s

BYOCMU travels with you the whole time

 

Travel to 10 yd line- 1 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 10 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 20 yd line- 2 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 9 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 30 yd line- 3 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 8 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 40 yd line- 4 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 7 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

…

…

…

Travel to 90 yd line- 9 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 2 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

Called recover before we got to the opposite goal line. Most got to the 90 yd mark

Before we headed back to AO we got a nice 10 count CMU taps in.

Mary

No Time

COUNT-OFF & NAME-O-RAMA

13 HIM’s Welcome FNG “Culture Shock”

COT/BOM

Do the hard thing 

We often know exactly where to hide to not get called out in life DONT. 

Do the hard thing now so you are ready later. 

Be an asset

You don’t have to be the most talented, biggest fastest or strongest to become an asset  

MOLESKIN:

Mumble chatter was on point today. No one seemed to be a fan of the Illuminati raises but that was to be expected. BYOCMU went perfectly we had just enough. 

 

ANNOUNCEMENTS:

Convergence at JUCO July 2nd

A sign-up sheet is forthcoming.  Schedule:

5:00am – 6:00am Pre-Ruck (Optional)

6:00am – 7:00am Beatdown (Nant’an on Q)

7:15am – 8:00am Coffeeteria/Breakfast and a special 3rd F Speaker at the Hardin Valley Academy Gym (right down the street)

8:00am – EndEx

Go 4th and Be Godly – There Is No “Try”

THE SCENE: 60’s. A little damp ground.
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:

May the 4th be with you. In honor of Star Wars day, today we will be doing themed exercises. Some you know, some you might know, & some you might even be surprised Pool Boy is leading…

Cantina Night Club (Moroccan Night Club)
Cloud City Rocking Chair (Tennessee Rocking Chair)
Little Princess Leia’s (Little Mermaids)
Chewbacca Humpers (Monkey Humpers)
Hans Solo Release Merkins (Hand-release merkins)
Rebel Squadron Run (Falling Indian Run) past the track to the Cheatsheet merkin parking lot past the track. Do Chewbacca Humpers while we pass then fall in when 6 passes you.

THA-THANG:

11’s:
Imperial Squat Walkers
Lunge between 2 parking spaces
Hans Solo Release Merkins
Lunge between 2 parking spaces (Bear Crawl optional)
Mosey to Coruscant Manufacturing Unit (CMU) pile

Death Star – A routine done with a deck of playing cards where each suit is an exercise and each card dictates the number of reps you do of that exercise all the way up to an Ace being 14 reps. Exercise complete when all 52 cards have been flipped:

Spades – Parking Space Light Speed Suicides
Hearts – Run down to the curb and back each
Clubs – Heavy Core (PAX drawing the two cards picks
Diamond- Hans Solo Relase Merkins
Additional stuff we didn’t have time for: R2D2 & C-3PO  (aka Dora)-
Partner exercises except each round your partner start with 1 Cloud City Rocking Chair
100 Chewbacca Humpers
200 Tie Fighters (100 each way)
300 Imperial Walkers
Mosey to the Rebel Base (Shovel Flag):

MARY:
Light Saber Game for Dealer’s Choice.
Except Yoda Jacks

COUNT-OFF & NAME-O-RAMA
11 Jedi Knights
CIRCLE OF TRUST/BOM:

Do or do not, there is no try. Yoda says this and in some ways this is true & others not. But what I think Yoda means is what I’ll sum up in a different way:

God doesn’t expect more of us than we can do. Pause & think about that. He only expects what we’re capable of. But as we all know- & the past few weeks of study & rest I’ve done (legit or not, it’s a decision I made), I chose to do that.  You chose to get out here today & workout. Others chose to be on a business trip out of town, preparing for new life changes, or simply to stay at home. But you did it- you came here.

So now consider this:
“Have nothing to do with irreverent, silly myths. Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”
Have you heard the phrase ‘should implies can’? It’s simple yet profound. It’s similar to ‘do or do not, there is no try.’ If you should do something, it means you can. But even that is only what God has given us the ability to do. Today we got some bodily training on Star Wars day. But each new day, whether it’s Cinco de Mayo tomorrow, or another day 20 years from now or after this life, if we are disciplining ourselves for the purpose of godliness, it will have value now & forevermore.

MOLESKIN:
Mandolin is back! Prayed for Mandolin, Long Noodle’s wife and him, Dumpster Dive traveling and Waxjob’s adoption & financial court stuff. Good to be back after studying for and taking the PE Exam. Hilarious commentary from Dumpster Dive (especially during prayer requests) today – great mumblechatter and had a lot of fun.
ANNOUNCEMENTS:
CSAUP Escape from Haw Ridge this Friday 9pm-midnight! See Slack for details. Shamrock Flag handoff May 15.

Keep Moving

THE SCENE:

Perfect low 50’s and clear

WARM-O-RAMA:
SSHs in cadence; Merkins OYO; Tai Fighters in cadence; Cherry Pickers

THA-THANG:

Mosey to “Boomer Alley” and grab a CMU along the way; Starting at launch pad move 2 at a time into pain stations; 1) 10 x Hand Release Merkins; 2) 20 x SSHs; 3) 10 x Snow Angels; 4) 20 x Squat Jumps; 5) 10 x Big Boy Situps; 6) 20 x Plank Jacks; 7) 10 x Blockees; Remain at launch pad doing CMU Squat Thrusters until station 1 opens up… rinse and repeat for a while.

Group therapy – 10 x CMU Squat Thrusters; Mosey to CMU pile; Mosey to “Circle of Gab”; Jump or Dive around the circle (great mumble chatter about the various nation flags); 10 x SSHs; Mosey for a bit toward AO; Tempo Squats in cadence; Mosey a bit more; Monkey Humpers in cadence; Mosey to AO; Box Cutters in cadence.

COUNT-OFF & NAME-O-RAMA
11 HIMs and no FNGs

CIRCLE OF TRUST/BOM:
Shared some Boomer (even though I am a Gen-Xer) insights on discipline around Health, Faith, Marriage, Singleness, Fatherhood, Career, Friendships, and Finances.  Read “Choose your hard” poem (stolen from Coolio).  Hebrews 12:11 “No discipline is enjoyable while it is happening – it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way.” NLT

ANNOUNCEMENTS:
CSAUP coming up May 6; Shamrock 2 year maniversary coming up on May 11; Passing of the flag coming later in May; Coffeteria right after Q

Ouch my BACK

THE SCENE: Perfect weather, low 60’s and low humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20
Tempo Merkins X 10
Tempo Squats X 10
Baby arm circles forwards & backwards X 10
Cherry Pickers X 4
Quad Stretching
THA-THANG:
Mosey to the CMU pile and everybody gets one block.  Take half the blocks to the swings and half to the pull up bars.  Divide into two groups (6 people each) at the swings (using the swing as a pull up bar) do pull ups with your feet on the ground and your back parallel to the ground.  3 can go at a time, the other three do rows with the CMU until 20 are complete.  Rotate in and out until the second group tags you out.  The second group is at the pull up bars.  They are jumping into a pull up position and slowly lowering them selves down, then repeating X 10.  After you do 10, rotate to the CMU’s and perform lawn mowers with the CMU.  Once all 6 have had their turn on the pull up bars, mosey over to the other group.  Repeat entire sequence three times.

MARY:
Anchor Man handled the Mary.
Slow Dead Bugs
Snow Angels
LBC’s
Flutter Kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I lost a dear friend over the weekend.  He was a longtime employee and coworker.  We talked about the impact of culture.  He embodied our work culture and he will be missed.  F3 has a strong culture as well, and it allows us to hold each other accountable and make each other better.  Culture eats strategy for breakfast, embrace it, make it your own, and use it as the great tool that it is to impact lives.
MOLESKIN:

ANNOUNCEMENTS:
CSAUP coming up 5/6 at Haw Ridge 9-12 PM.