F3 Knoxville

Tag: Walt

Getting to 100 the Hard Way

THE SCENE: Mid 60’s, breezy, occasional sprinkles from the Almighty, in other words, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20.
  • Tempo Squats x 20.
  • SSH x 20.
  • Overhead claps x 20.
  • SSH x 10ish.

 

THA-THANG:
The line is our starting point with 5 stations at each cone.  Between each cone, lunge with CMU. After station 5, run to the bridge and back, and begin at the 5th station and go backwards.  Rinse and repeat.

  • Cone 1 – Blockees x 20.
  • Cone 2 – CMU curls x 20.
  • Cone 3 – CMU thrusters x 20.
  • Cone 4 – CMU Big Boys x 20.
  • Cone 5 – CMU swing x 20.

MARY:

  • CMU tempo Big boys x 10.
  • Gas pumps x 10.
  • Hello Dollys x 10
  • Pinnochio’s kneeling/peeing dog movement (I have no idea what exercise that was) X 10 (each leg).
    COUNT-OFF & NAME-O-RAMA
    10 Hims and one 2.0.
    CIRCLE OF TRUST/BOM:
  • For my 100th post, I wanted to tell you about what F3 has meant to me.  Before I started working on myself, I was 334lbs. of a sad clown.  I believe that is why the F3 phrase, “Leave no man behind and no man where you found him.”  I realized I needed to change, and I needed good men around me to do it.  This reminded me of a story about Moses in Exodus 17:8-13.  Israel was fighting against the Amalekites, and verse 12 says, “But when Moses’ hands grew weary, they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands…so his hands were steady until the going down of the sun.”  As long as Moses’ hands were held up, Israel had victory. That is what F3 is to me.  You men have held me up, held me accountable, motivated, and kicked my tail all across the 2 AO’s where I post.  Why is this important?  It’s important because F3 is a brotherhood, and today many men are trapped in a cycle of helplessness and loneliness.  I know.  I was there.  Our culture seems to breed situations where men become isolated, sad, and disengaged from their God, their families, and each other.  I don’t want that for anyone.  So, just a reminder, F3 is a brotherhood of men that holds each other up.  Don’t live your lives thinking you have to fight alone.  My final thought on brotherhood and holding each other up comes from a man that fought in WWII.  His name was Carwood Lipton.  When he was being interviewed for the HBO special Band of Brothers, at one point he quoted from Shakespeare’s Henry the V to talk about what it mean to be in Easy company.  He said, “From this day to the ending of the world, but we in it shall be remembered, we few, we happy few, we band of brothers, For he today that sheds his blood with me, shall be my brother.”  We all come to F3 for different reasons.  We stay because we are brothers, and no one leave a brother behind.
    MOLESKIN:

    ANNOUNCEMENTS:
    Pinnochio has shirts!

The Perfect Game

THE SCENE: 55 degrees and the ground was wet after some rain last night

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Cherry Pickers x5; Little Baby Arm Circles (F&B) x10; Line up on baseline and lunge to next line then inchworm back

THA-THANG:
PAX grab their CMUs and mosey to the baseball field to find cones set up at all 9 positions and both benches

Explained that a perfect game in baseball is getting all 27 outs without allowing a base runner so we would do 27 reps of each exercise at each location except right field. Only other rule is to keep your CMU with you at all times.

  • Pitcher – CMU Swings
  • Catcher – CMU Thrusters
  • 1st Base – CMU Curls
  • 2nd Base – CMU Overhead Press
  • 3rd Base – Iron Mikes (2-ct)
  • Shortstop – Blockees
  • Left Field – Big Boy Situps
  • Center Field – Hand Release Merkins
  • Right Field – Run Lap Around Field
  • Bench 1 – Step Ups
  • Bench 2 – Dips

PAX did 7s on the hill next to the field after completing the perfect game. Bodybuilders at the bottom of the hill and WW2 Situps at the top.

Mosey back to the Grinder

MARY:
Rotated between doing Flutter Kicks and Little Baby Ab Crunches until time

COUNT-OFF & NAME-O-RAMA
12 HIMS and 1 2.0 this morning

CIRCLE OF TRUST/BOM:
“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.” 1 Corinthians 9:24

What are we doing to make sure we win the race? Just like it takes discipline and training to win a race, we need to be disciplined and be training to lead in the race of life. We win that race by being the leaders that God intends us to be. We must first lead our families, then lead in our churches, workplaces, and any where else God places us. We can lead by example even if we don’t have a title that would indicate that we are in charge. We can do everything to the best of our abilities no matter whether someone is watching or not.

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

Tri-Hop

THE SCENE: 65 and we can tell its getting close to summer. The pavement isn’t cold no more! Veep showed up about 15 min into the Thang Thang and despite being told the grueling road head still parked his truck and joined the beatdown!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey with you CMU. Stopped at check point #3 for 5 good mornings before heading back on the mosey to pad at the oval office to drop of the CMU’s and then finished the mosey down to the tennis courts.
THA-THANG:

Three areas to work in- Tennis Court, Pad at oval office/ track, road beside track.

Start at the tennis court complete:

  • 10 Burpees at all four corners of the tennis courts, not using inside corners of two courts. Bear crawl up side of courts, lunge back and front side of courts to get from corner to corner
  • Mosey to cone place on The Hill and reverse back to the Pad at the Oval Office.
  • 20 CMU Curl to Press at the Pad
  • Side shuffle halfway down front side of track and switch direction at the mid way cone till end of front side. go down the stairs to the road
  • Run to cone and complete 10 Dive Bombers and 10 Broad Jumps
  • Run back to Tennis Courts and repeat.

Most of the PAX completed One and 2/3 rounds, Avocado finished 2 because he is a beast. Q realized that we can shorten the course up next time.

MARY:
CMU carry back to the Grindstone. We did about 100 ft of OH Carry and then 100 ft of Goblet hold carry. Mosey before and in-between.

Held straight arm plank for 45 seconds once back at Grindstone
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I have been struggling with my relationship with my daughter recently. it has caused a lot of frustration and challenges at home. I shared some of the struggles I’m dealing with but also shared with the pax the importance of remembering that our words matter to our kids and that often mimic our words and actions. Be mindful of what you say, words can not be taken back.
MOLESKIN:
We held our first OTB PM PT at the Arsenal Wednesday night ( Ok YHC was the only one there BUT there is a huge opportunity for us to have a regular PM PT session for the Arsenal)

More CMU’s have been delivered to the new stash, located behind field two in the bushes that line the bridge. Veep personalized some of them for us.
ANNOUNCEMENTS:
Where are we at with the kickball team? lets not let this slide by. If you read this let me know if you’re wanting to play.

Making Some Progress

THE SCENE: 45ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x10 IC
  • Arms circles x10 IC (both directions)

THA-THANG:
Mosey over to the track

8 cones were spread out around the track. Use these 8 cones as markers to run a suicide around the track. Every time you reach your next cone, it’s 10 burpees. Every time you return back to the start:

  • 20 Merkins
  • 20 Iron Mikes
  • 20 V-ups

MARY:

Finish off with the after burner…

4 sets of Overhead Claps x25 IC (4 count) = total of 200 OH claps

  • Flutter Kicks x20 IC
  • 20 BBS OYO

COUNT-OFF & NAME-O-RAMA
9 got it done!
CIRCLE OF TRUST/BOM:

“Progress means getting nearer to the place where you want to be. And if you have taken a wrong turning, then to go forward does not get you any nearer. If you are on the wrong road, progress means doing an about turn and walking back to the right road; and in that case the man who turns back soonest is the most progressive man.”

Make sure the progress you are aiming to achieve in life is the progress that you need, not the progress you think you want.

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

7 Legged Kraken

THE SCENE: Cool and Clear (38˚F)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circle 10 Fwd/Bwd, Tempo Squats 10, Side Squats 6, Lunges Across Court and back

THA-THANG
The Kraken

8 Stations of Pain

  • Station 1: Face Melter (10 each leg)
  • Station 2: Burpee Squat Jumps (10)
  • Station 3: Decline Merkin (15)
  • Station 4: Dips (15)
  • Station 5: Quad Pushups (20)
  • Station 6: Incline Merkin (15)
  • Station 7: WW2s (20)

MARY

Flutter Kick 15, Pickle Pounder 10, Flutter Kick 15, Pickle Pounder 10, LBC’s for time
CIRCLE OF TRUST/BOM:

5 HIM’s conquered the 7 Legged Kraken!  Smuggler, Pinnochio, Rep Sleepy, Walt

As a Man Thinketh

Into your hands will be placed the exact results of your own thoughts; you will receive that which you earn; no more, no less. Whatever your present environment may be, you will fall, remain, or rise with your thoughts, your Vision, your Ideal. You will become as small as your controlling desire; as great as your dominant aspiration.  – James Allen

https://www.gutenberg.org/files/4507/4507-h/4507-h.htm

All that we are is the result of which we have thought. The mind is everything. What we think, we become. – Buddha

Your disposition will be suitable to that which you most frequently think on; for the soul is, as it were, tinged with the color and complexion of its own thoughts…

Your life is what your thoughts make it. – Marcus Aurelius