THE SCENE: Overcast skies, 55 degrees, 77% humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Drifter on Q:
25 4ct SSH
25x 4ct Smerf Jacks
5x 4ct Good Mornings
5x (each leg) slow hold Iron Mike
Couple of stretches (legs and arms)
25x 4ct Boxer Jack’s
25x 4ct mtn climbers
10x tempo merkins
THA-THANG:
Woodshack on Q:
- Partner up
- #1 farmer carries two CMU’s while #2 does 10 Merkins and 10 squats
- #2 runs to catch #1 and both do 20 CMU curls
- #2 farmer carries two CMU’s while #1 does 10 Merkins and 10 squats
- #1 runs to catch #2 and both do 20 CMU curls
- Repeat the sequence until the upper Bomb Shelter loop of about 0.8 miles is completed
- Stop at base of Mt. Crumpet.
Snorkel on Q – Elevens on Mt. Crumpet
1 Big Boy Sit-up
1 Hand-Release Merkin
Alternate run/Bernie up Crumpet
10 Iron Mikes
10 Body Builders
Run down Crumpet
MARY:
Side leg swings 4 count x10 each leg, Box cutters x20, Flutter kicks 4 count x15, Slutter kicks 4 count x15, Protractors of various angles, Leg lift sit ups x10, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:
“My Back Pages” by Bob Dylan lyrics © Audiam, Inc
There are many contenders to my favorite song of all time but I keep coming back to this one first recorded by Dylan in 1964 and covered by the Byrds in 1967, my freshman year in high school. The words by Dylan always cause me to reflect on myself and my actions and the Byrds version makes for enjoyable listening.
Crimson flames tied through my ears, Rollin’ high and mighty traps, Countless with fire on flaming roads, Using ideas as my maps, Ah, but I was so much older then, I’m younger than that now
I realized early in my career that ideas may be good when pushing the envelop but past experiences should not be discounted. I should not think that I know it all but instead go back to a younger time when I embraced learning
Half-wracked prejudice leaped forth, Rip down all hate, I screamed, Lies that life is black and white, Spoke from my skull I dreamed, Ah, but I was so much older then, I’m younger than that now
Life is seldom, if ever, filled with absolutes, nevers, or always. More often than not it’s best lived with compromises, concessions, and consensus. And that can only happen when we engage, connect, and communicate with one another. Become younger and learn from one another.
In a soldier’s stance, I aimed my hand, At the mongrel dogs who teach, Fearing not that I’d become my enemy, In the instant that I preach, Ah, but I was so much older then, I’m younger than that now
Man this one hits me hard. My name is Bob. Bobs know everything. At times I need to remind myself to get off the soap box, become a sponge, and soak in knowledge and experiences. I need to become younger.
My guard stood hard when abstract threats, Too noble to neglect, Deceived me into thinking, I had something to protect, Ah, but I was so much older then, I’m younger than that now
Don’t subscribe to the philosophy of give an inch – lose a mile. Sometimes our life experiences harden us and make us old. Become young again and trust. Let go. Don’t be foolish but trust appropriately, then sit back and enjoy the ride.
Good and bad, I define these terms, Quite clear, no doubt, somehow, Ah, but I was so much older then, I’m younger than that now
Don’t be the one that determines what is good and what is bad. That has already been done. Leave that to our Father in heaven and let us be the children gathered at his feet that want to obey.
Jesus said it best in Matthew 18:2-5 when He said, “I tell you the truth, unless you change and become like little children, you will never enter the kingdom of heaven. Therefore, whoever humbles himself like this child is the greatest in the kingdom of heaven. And whoever welcomes a little child like this in my name welcomes me.”
Let me bring this around to F3. About 5 years ago my youngest son got involved in CrossFit and weight lifting. He ultimately placed second nationally in his weight and age group and qualified for the Pan Am competition. A back injury kept him from going but that really isn’t the reason for this story. About that time Adam was encouraging me to join CrossFit and one evening at the house he was showing me some of the exercises. I barely tried them and commented that I was too old and too “everything” to do them. Knee surgeries, old injuries, and nagging aches and pains had taken its toll. Besides, I was over 60 and had a stoke and heart surgery just a few years earlier.
I don’t know what made me tell I-Beam that I would give F3 a try when he told me about the Bomb Shelter startup. But I did and it is one of the best thing I could have done for myself. And as many have said and many will say, it’s more than the workout. It’s you and who you are and what you believe. It is about this community that we have become in just one short year. I can only imagine and I look forward to continued growth of this great group of men.
I was so much older then, I’m younger than that now.
And an added benefit is that I know that several of you will be asked to be my pallbearers because my current list probably won’t make it to my last breath.
God love you all.
MOLESKIN:
Prayers for Moses and Squiggly recovery and travel mercies for Napster to Atlanta next weekend for Tough Mudder.
ANNOUNCEMENTS:
Blount Beautiful at 10:00 am this morning from Vienna Coffee House. Sign up for F3 Knoxville 3 Year Anniversary Celebration on November 3 and 4, 2018.