F3 Knoxville

Remembering Bill

THE SCENE: Dark, mostly cloudy, 71 degrees F, 93% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Imperial squat walkers, Peter Parkers, Little baby arm circles. Mosey to the bottom of Waxjob Hill.

THA-THANG:

Waxjob Hill 7’s

Burpees at the bottom

Bear crawl up hill

4 count flutter kicks at the top

Run down to the bottom

CMU SET at the Grinder

x12 each (or as noted) competed sequentially.

Bent Rows, Swings, Triceps Extensions, Upright Rows, Squat Press, Curls, On The Shelf (6 per side), Lawn Mower Pulls (12 per arm)

Run down path to junction with Alcoa Road

Calisthenics at Alcoa Road

x12 each completed sequentially.

Merkins, WWII Sit-ups, Shoulder Taps (4 count), Iron Mikes, Dry Docks, SSH (4 count), Get Ups, Body Builders (8 count)

Run back to Grinder and continue AMRAP.  Most completed two rounds.

Push Pull

Completed two rounds of 10 Pull Ups and 10 Box Jumps.

MARY:
Protractors, Box cutters, LBCs.

COUNT-OFF & NAME-O-RAMA
Total of 21 HIMs including 1 FNG (Mitten – Mike Hanlon).  Good to have a couple back at the Bomb Shelter after a break.

CIRCLE OF TRUST/BOM:

April 1974, after touring Alcoa’s TN Operations, I was sitting across from Bill Mueller. He offered me a job prior to my flight back to Beaumont and the last few months of college. He is the reason I moved my wife to East TN two weeks after our marriage. Bill was a good manager. He wasn’t flashy. He was kind. He was giving. He had high expectations. He was a teacher. He had my back. He went before me. He protected me when engineering layoffs came in 1975. I wasn’t one of 7 mechanical engineers let go.
Bill’s personal life was tough. His wife Donna fought brain cancer for several years and the surgeries and radiation left her with significant mental and physical limitations. Bill pulled extra duty raising their three children.  He never complained. He only provided his love, patience, and care. He was devoted to Donna, Jeff, Julie, and Jayne.
Bill gave himself to Habitat in his retirement and has over 100 builds under his belt. His final one was called the Bill Mueller Build. Bill died last Saturday at the age of 91 and was buried yesterday.
I use Bill as an example of someone who has gone before me. Someone who has made my path straighter and less difficult. We all have these kind of people in our lives. Sometimes we realize it. Many times we don’t.  As Cap’n Crunch said after our F3 Convergence, “we all need Paul’s in our life.”  Bill Mueller was one for me.
Today I encourage us all to reflect on the Bill Muellers in our lives and to give thanks. Better yet, if your Bill Mueller is still alive, call him up and let him know just how much he means to you.
MOLESKIN:
Prayers for Daniel, a friend of Flash, as he give the eulogy at a funeral tomorrow.  Prayer for guidance, reconciliation in next steps as one of our HIMs faces the prospect of divorce.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Mobile Gym at RAW

THE SCENE: 72* Cloudy and 92%Humidity
F3 WELCOME & DISCLAIMER

Be careful I am not a professional

WARM-O-RAMA:

Lets get right to it!
THA-THANG:

  • 9 Stations with weights and exercises (1200 lbs and over 20 exercises to choose from)
  • Choose your station/exercise and go hard for 1 min
  • When timer goes off choose something heavy to carry up the parking lot and back
  • Rinse and repeat for 40 min

MARY:

COUNT-OFF & NAME-O-RAMA
@abscess @Aladdin @Bartman @Bueller @Cavalier @Crossbar @Frosty @I-Beam, @Manilow @Mayberry @Moses @Ratchet @Wall Ball, @Waxjob
CIRCLE OF TRUST/BOM:
Knowledge and Hard-work are important but Attitude is what makes you most successful!
MOLESKIN:
Special prayer for Lady Junk, Herbie, and Michael Silvey’s family (Wall Balls co worker killed in an car accident)
ANNOUNCEMENTS:

None mentioned

Asylum Treebiscuit Run to win

THE SCENE: Misty mountain madness makes for some awesome light-pole shadows and views through-out the park.
F3 WELCOME & DISCLAIMER  
Surprised and grateful they let me lead these unsuspecting HIM’s through the gloom today.

WARM-O-RAMA:
SSH, Tennessee Rockin Chairs, High Knees, Burpees, Windmills, Cherry Pickers

THA-THANG: TREE-BISCUIT

The Short Version:

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

The Long Version:
  • Scaling:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
  • Alternate Taggers
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What is a Tree:
    • We don’t do burpees for any old shrub.  Trees should be about 6 inches around and 10 feet tall.  Those pesky crape mertyles were very questionable this am.  #wanna-be-trees
  • No Poison Ivy:
    • In an attempt to to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Cross Country Baby!!
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Be Loud
    • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

CIRCLE OF TRUST/BOM:

1 corinthians 9:24  Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! 25 All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. 26 So I run with purpose in every step. I am not just shadowboxing. 27 I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

Showing up at 5:30 am to do 200 running burpees is a task I never thought I would do in a million years.  But not only did we do it but we had fun doing it.  That’s a miracle.  Thank you F3 and everyone who does it.  In the verse above Paul uses a very fleshly easy to understand analogy of running races to encourage his readers.  It worked for me and so I wanted to encourage the group to yell to each other “So Run to win!”(we did this several times).  My head is very thick (dense & dunse) and some times I need volume in order to bypass my head and get the info into my heart.

Harkin back to times when you might have rose to an athletic challenge in your youth by not eating certain foods, going to bed early before a big meet,  skipping beer before a big game, memorizing plays weeks in advance,  showing up to “two a day” practices when your other friends were partying.

Yes it’s true that we all have a VERY high calling to lean on the Lord and the Holy Spirit to help us be ministers to those in need.  The Lord is an active participant in our walks. He leads us beside still waters. He tracks with us where-ever we are at.  But I love this verse because he’s also saying “So RUN TO WIN!”…..

Running to win for you might look like not drinking, not smoking, not swearing, not lusting, not yelling, no coarse jesting, no slandering,  helping the poor, helping anyone.

I think what I’m getting at is there is a self-discipline simple athletic aspect to our calling. As simple as running. As simple as showing up at 5:30am. As simple as praying with your brothers.  Sometimes we are overwhelmed with the spiritual and scriptural call to be perfect, but I believe it’s easier when you break it down into little acts.  One workout,  one tree, one act of kindness, one burpee.

In the end you might surprise yourself at what God gives you the strength to do.  200 Burpees or help a nation dig out of a pit of moral despair.

So, run to win gentlemen, run to win!

The CMU Tour

THE SCENE: 68 degrees at circle up Humidity at 91%…perfect for a CMU Tuesday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up with 25 SSH on 4 count, Cherry Pickers x8, A little this and that, Thai fighters x10 each leg
THA-THANG:
Grab CMU’S and put them down to mosey the loop up baby hill and down dragon tail.

Objective: Mosey with CMU’s and stop at 5 stations along loop.  1) Curls 2) Row 3) Squats 4) Overhead Press 5) 4ct Flutters

Did loop 4xs then back to AO, put up CMU’S

MARY:
Bit of time left so hit burpee ladder add one burpee at each parking spot total of 50 burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Challenge was to make public declarations of some sort and to thank, encourage, and make those who have helped you along your journey aware of such.  Most importantly, a declaration of faith.  If not in spoken word then in act.

HBDTM

THE SCENE: Slightly tolerable. Mid to upper 70’s and plenty humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

40x SSH IC
40x Squats IC
40x LBAC (20 each way)
40x Calf Raises OYO
20x Asphalt Kissers IC

THA-THANG:
Mosey up to the near field.
4x suicide of 40ft, 40 cubits, 40yd, and 40m. 10x squat jumps between each suicide.
Mosey down the hill to beside the baseball field
40x 4-ct LBCs IC
Trot onto the field, run 40 bases, do 40 8-count body builders. Any order.
(Most everyone did 4 body builders after each lap)
Mosey to the Watt Rd field
Bear crawl 40yd, 5x 4-ct Asphalt Kissers
Crab walk 40yd, 5x 4-ct Asphalt Kissers
Crawl bear 40yd, 5x 4-ct Asphalt Kissers
Walk crab 40yd, 5x 4-ct Asphalt Kissers

Mosey back to the concrete bleachers
Pick up flying EH along the way!
40x Box Jumps OYO

40’s on the hill beside the bleachers… Start with 5 BBS at the bottom, 35 Merkins at the top. Then 10/30, etc.

Ran outta time about halfway through… Wanted to make sure to get in some Mary:

MARY:
40x 4ct Flutter Kicks
40x 4ct Side Crunch (20 each side)

COUNT-OFF & NAME-O-RAMA
9 PAX this morning, including flying EH Swayze
CIRCLE OF TRUST/BOM:
Today is my 40th birthday, and there’s no way I’d want to start it other than out getting better with some like-minded HIMs. Looking at the number 40, though, it’s a number that represents testing, trial, or refinement. Jesus spent 40 days and nights in the desert. The Israelites wandered for 40 years in the desert. The flood was 40 days and nights of rain. Most of us are somewhere in the neighborhood of that 40 year mark… If today were the end of your 40 years in the wilderness, would you be found ready to enter the Promised Land?
MOLESKIN:
Great to have Lillydipper and Pele clown car their way over here. And it’s always fun when a flying EH actually lands. Makes for some great mumblechatter between the huffing and puffing!
ANNOUNCEMENTS:
Convergence next weekend! Everyone at Big Ball 7am sharp! Also, save the date 9/14 for Truckin’ to the Pound. Be on the lookout for more info…