F3 Knoxville

Tag: Taco

Old Man

THE SCENE: 33 degrees F, 93% Humidity, Snowing with 1″ on the ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little Baby Arm Circles, Walk out Planks, Cherry Pickers
THA-THANG:

Modified Route 66:  Run to the 3rd light pole on the Greenway path and do 10 Merkins and 1 WWII Situp, run to 3rd light pole and do 9 Merkins and 2 WWII Situps, continue until the last stop 1 Merkin and 10 WWII Situp.  Continue run to base of Mt Krumpit but stop once to do 0 WWII Situps and 11 Merkins and a second  time to do 11 WWII Situps and 0 Merkins.

Mt Krumpit Partner

Partners alternate the types of ascents up Mt Krumpet until the follow exercises and reps are completed.

50 Bodybuilders, 100 Squat Jumps, 150 Dry Docks, 200 Flutter Kicks (2 ct), 150 Dry Docks, 100 Squat Jumps, 50 Bodybuilders

Ascents

1st ascent Run, 2nd ascent Bernie/Run, 3rd ascent Bear Crawl/Run then repeat the sequence until above is complete

Summit

Perform 10 LBC’s at the top of each ascent.

 

When complete, run back to scrapyard on the AO grinder.

Push/Pull

Perform two rounds consisting of 10 inverted pull ups and 10 Merkins

MARY:

ABCs (capital letters)

COUNT-OFF & NAME-O-RAMA
8 HIMs total on this blistery, snowy morning.
CIRCLE OF TRUST/BOM:
Over a year ago I did a BOM about my favorite song, My Back Pages, written in 1964 by Bob Dylan and made famous by The Byrds in 1967.  I recently heard some comments made by Clint Eastwood on his 88th birthday last year that touches on the main refrain from My Back Pages.  He was asked how he continues to stay active and do the things he does.  His reply, “I just get up each morning and go out.  And I don’t let the old man in.”

It is easy to let the “old man” in.  He can creep in any time and rob us of our potential, prevent us from reaching our goal, or in some cases stop us in our tracks.  Routine helps to combat the old man.  One of the routines for me is F3.  Another is the reminder from Philippians 1:6 “Being confident of this, that he who began a good work in you will carry it on to completions until the day of Jesus Christ.”  That verse should poke us into action no matter the endeavor.  We are not ever done until our last breath … or until He returns … whichever comes first.

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

When the wind blows

THE SCENE: Low 40s , clear n crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Chinook squats tempo x20

Imp walkers  x 10

Imp squat walkers x20

Merkins x6

Peter Parker’s x10

Superman’s x16

THA-THANG:
Brolympics trading !

  • 2 minute push ups
  • 2 minute sit ups
  • BOMBS
  • B. Urpee broad jump . Do triple burpee broad jump , take 3 steps , do it again the distance of the grinder and back
  • Run lap w partner
  • O. Verhead claps 100, run a lap
  • M.erkins 100 , run a lap
  • B. igboy sit ups 100, run a lap
  • S. quats 200, run a lap

doea style , while P1 is doing exercise, P2 shuttle runs , etc…. is except the burpee broad jump , which was OYO. Once finish total reps , you and your partner runs a lap , then moves on to the next . We did not get to squats

MARY:
Flutters x20

Lbcx 20
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:

Years ago a farmer owned land along the Atlantic sea-coast. He constantly advertised for hired hands. Most people were reluctant to work on farms along the Atlantic.

They dreaded the awful storms that raged across the Atlantic, wreaking havoc on the buildings and crops. As the farmer interviewed applicants for the job, he received a steady stream of refusals.

Finally, a short, thin man, well past middle age, approached the farmer.

“Are you a good farmhand?” the farmer asked him.

“Well, I can sleep when the wind blows”, answered the little man.

Although puzzled by this answer, the farmer, desperate for help, hired him.

The little man worked well around the farm, busy from dawn to dusk, and the farmer felt satisfied with the man’s work.

Then one night the wind howled loudly in from offshore. Jumping out of bed, the farmer grabbed a lantern and rushed next door to the hired hand’s sleeping quarters. He shook the little man and yelled, Get up! A storm is coming! Tie things down before they blow away!

The little man rolled over in bed and said firmly, “No sir. I told you, I can sleep when the wind blows.”

Enraged by the response, the farmer was tempted to fire him on the spot. Instead, he hurried outside to prepare for the storm. To his amazement, he discovered that all of the haystacks had been covered with tarpaulins. The cows were in the barn, the chickens were in the coops, and the doors were barred. The shutters were tightly secured. Everything was tied down. Nothing could blow away.

The farmer then understood what his hired hand meant, so he returned to his bed to also sleep while the wind blew.

MORAL:

When you’re prepared, spiritually, mentally, and physically, you have nothing to fear. Can you sleep when the wind blows through your life?

MOLESKIN

When you’re prepared, spiritually, mentally, and physically, you have nothing to fear. Can you sleep when the wind blows through your life?

ANNOUNCEMENTS:
brolympics this Saturday

Bomb Shelter Trick or Treating

THE SCENE: Mid 60’s and kinda muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jumping Jack o’lanterns 20

Frankenstein rocking chairs 15

Rise from the dead burpees 10

Best Skeleton stretch ever with a twist 3 each side

THA-THANG:

Trick or treat

Mosey around the park stopping 6 times for:

20 merkins IC on “down”

20 prison getups IC on 4-count

20 BBS IC on “up”

MARY:

10:1 burpees. We got 10, 9, 8 so 27 burpees.

COUNT-OFF & NAME-O-RAMA
10 HIMs were spooky scary.
CIRCLE OF TRUST/BOM:
Just asked for the group to keep our Star Course team in their thoughts tomorrow night.
MOLESKIN:
ANNOUNCEMENTS:

Rodney RIP

THE SCENE:  43 degrees F., 83% humidity, dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, Imperial Squat Walkers, Little Baby Arm Circles, Windmills

Mosey around the baseball field in honor of the Boys of October.

THA-THANG:

Perform the following exercises:

Merkins x12, WWII Sit Ups x12, Dry Docks x12, SSH x12 (4 count), Pull Ups or Inverted Pull Ups x12, Burpees x6, Box Jumps x12 or Step Ups x12/leg, and Dips x12

Bear Crawl then Lunge to CMUs (40 Yards total distance)

Perform the following CMU exercises:

Bent Rows x12, Curls x12, Upright Rows x12, Squat Press 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 x6

Run Back toward Scrap Yard

Bear Crawl up hill at steps

AMRAP Until Time for Mary

MARY:

CMU Flutter Kicks, CMU Box Cutters, CMU X’s and O’s

COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
I just got back from a 6 week, 8,000 mile RV trip into Canada and along the Pacific coast of Washington, Oregon, and California (as little of California as possible).  In all, about 900 photos were taken.  This number is down from previous trips because I decided I needed to see more through my eyes and absorb more in that way.

One picture that will always be burned into my brain is one of those scenes I did not record with a camera.  It is a picture of Rodney in Kearney, NE.  While getting gas after a day of traveling from Cheyenne, WY, the car he was riding in pulled up behind our travel trailer.  A woman, Amber, jumped out of the driver seat and started yelling for help while she ran around to the passenger side of the car.  I alerted my wife, Julie, before running to Amber.  She was trying to pull Rodney from the car but she was not able to do so.  I took over and was able to pull a non-responsive, purple colored, eye bulging Rodney out of the passenger seat and lay him face up on the pavement.  I then looked at a frantic Amber and told her there was nothing else I could do to help.  I do not know how to perform CPR.

Seemingly out of nowhere a nurse showed up (it had to be a God thing) and she started chest compression.  She worked tirelessly until 3 separate policemen arrived and attached an AED and pumped air into Rodney’s seemingly lifeless body.  Paramedics showed up and took over.  After he was loaded in the ambulance and gaining our composure, Julie and I got into the truck and drove a few miles to the RV park for the night.

The next day, Julie called the station while on our way to Kansas City, MO, to find out if the store clerk knew the outcome.  Rodney had died before reaching the hospital of a massive brain aneurysm.  I suspect he was dead when I pulled him from the car.

Few times have I felt helpless in my 67 years of life.  This was definitely one of those times.  The thing that bothers me the most is that I helped raise three children and now have seven grandchildren and I have never taken a CPR course.  That is going to change and it is going to change quickly.

We are all expected to be our brothers and sisters keepers.  I hope everyone listening to my story assesses their own life saving training and takes appropriate actions to avoid the helpless feelings I experienced.

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

Happy Birthday Mitten

The Scene: Cool 48°F under a bright moonlight

F3 Welcome & Disclaimer

WARM-O-RAMA:

  • SSH x10 IC 4-count
  • LBAC IC x1- 4-count (F and R)
  • Squats IC x 10 4-count (or something of the like)

THA-THANG

7’s on the hill (Iron Mikes and Merkins)

CMU Circuit

  • Station A:
    • Elf on the Shelf x12
    • Triceps extensions x20
    • CMU Flutter kicks 4-count x30
  • Station B:
    • Body Builders x10
    • Pickle Pointer Press x 40
    • Straight leg dead lift x10
  • Station C:
    • CMU Curls x20
    • Pullups x10
    • Block Merkins (L,C,R =1) x10
  • Station D:
    • CMU swings x15
    • CMU squat Press x10
    • CMU Sit-ups x 20
  • In between (Alternating):
    • CMU lunge with a twist
    • CMU bear crawl
    • Over head carry
    • Al Gore shuffle

MARY:

  • Low Plank 1 min
  • Side plank 30 sec each side with Captain Morgan hold for 15 sec

COUNT OFF AND NAME-O-RAMA

  • 15 PAX -1 FNG (Pop-Up)

Circle of Trust

“The lens through which you view the world will become your reality”

Every day we are bombarded with negativity and malice. This can warp our perception of the world and cause us to embrace a mindset detrimental to success and our goals. As leaders, we have the power and responsibility to improve the lives of those around us. This quote challenges us to embrace a lens that views our families, coworkers, friends, and situations in a positive light. Let’s make the day count.