F3 Knoxville

CMU, CMMe… CM4always, That’s the Way It Should Be

THE SCENE: There was weather.  I think.  It might have felt a little cooler than recent, I forget.  Once we got going, sweat volume was unchanged.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
CherryPickers x9 IC
Imperial Squat Walkers x15 IC
Tempo Merkins x15 IC (reduce cadence speed after each 5)
Go get some CMUs and circle back up!
Round-the-Blocks merkins to the right, then to the left (11 each way)
Blockee Hop x5 OYO (demo exercise for later) – Burpee with hands on CMU, leave it on the ground and hop over.
Blocky Hurley x5 OYO (demo exercise for later) – Bobby Hurley holding CMU
Merky-Derky x5 OYO (demo exericse for later) – Merkin on block, bear crawl forward, derkin with feet on block, bear crawl back (that’s 1)

THA-THANG:
Mosey with blocks over to the Dragon and pair up in groups of 3.
One PAX up the hill (with CMU), one at bottom (with CMU) one in transition.
Do each exercise until relieved by PAX in transition. Advance to next exercise in list upon return.

Transition:

Uphill: Bernie Sanders
Downhill: Bear Crawl

Top of the hill:
Overhead Press
Pull-over
Lawn Mower
Upright Row
Forward Press
Merky Derky
Curl

Bottom of the hill:
Squat
Step-up (onto vertical CMU)
Overhead Lunge
Calf Raise
Blocky Hurley
Blockee Hop
Lunge (back foot on block)

PAX complained about lack of preparation for Q by YHC – Grass on the hill had not been adequately dried off in advance, leading to somewhat slippery conditions.
MARY:
Dagnabbit, outta time again.
COUNT-OFF & NAME-O-RAMA
11 PAX came out for this CMUesday!
CIRCLE OF TRUST/BOM:
This week marks the second anniversary of my first Q. I encourage everyone, if you’ve not tried it, take the plunge. It’s leadership, it’s service, and it’s fun!
MOLESKIN:
The AO was a bit of a mess this morning due to someone firing off a bunch of fireworks in the parking lot. Thanks to everyone for hanging around afterward and cleaning it up!
ANNOUNCEMENTS:
Watch for info about 3rd F coming next month!

Young and Old Unite

THE SCENE:  Temps in 70’s but very humid

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 Side Straddle Hops, 15 second squat, 10 Windmills, 30 second squat, 15 Iron Mikes (four count), 45 second squat, 10 Baby to Wide Arm Circles Forward and 10 Backward, 60 second squat.
THA-THANG:
Mosey to Stop Sign at North East Corner of Admin Bldg.  20 American Hammers.   Next, we will head west on the road that semi-circles around the Admin Bldg, stopping at each cone to do the listed exercises by the cone.

  • Cone 1:  Ten Burpees.  Bernie Sanders to Cone 2.
  • Cone 2:  20 Hello Dollies (four count). Hop to Cone 3
  • Cone 3:  20 Imperial Walkers (both legs = 1).  Bear Crawl to Cone 4.
  • Cone 4:  20 Smurf Jacks.  Lunge to Cone 5.
  • Cone 5:  20 Merkins.  Grapevine right to Cone 6.
  • Cone 6:  20 Big Boys.  Grapevine left to Cone 7.
  • Cone 7:  20 Side Straddle Hops (four count), 20 Carolina Dry Docks, 20 Flutter Kicks (four count), 20 Squats, 20 Bicycle Kicks (four count)

Mosey back on Semi Circle to grassy area on top of Mt. Everest.  We will stop to do 20 Big Boys and 20 Merkins.  Next, we will run down summit of Mt. Everest to grove of Conifer Trees.  We will do ten Burpees then run back to top of Mt. Everest.  We will do 20 more Merkins and 20 Big Boys.

Next we will go back to Cone 6, do written exercise there and then reverse direction back to Cone 1.

Mosey to monument past stop sign at northeast corner of Admin Bldg.  Stop to take another gander at the river, doing a one minute squat while gandering.  Then mosey down hill to Dragon Tail and on to parking lot at entrance of northern ball fields.  Go to CMU pile.  Men team up in pairs of two.  We will do Dora’s.  While one partner does Bernie Sanders to other end of parking lot and sprints back, the other partner does exercise with CMU.  Then men trade places.  Each pair will do the following exercises with CMU’s:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats with CMU at chest

Mosey to AO

MARY:
20 Box Cutters.  20 Bicycle Kicks, 4 count.
COUNT-OFF & NAME-O-RAMA
12 men with one FNG, Hunter Davidson, a friend of Goober’s who was visiting from Indiana.  We dubbed him “Bo Peep.”
CIRCLE OF TRUST/BOM:

Our Future Is In Good Hands

My family doctor, Dan Ely, MD, and I were talking during my annual checkup with him last month.  We were talking about some of the things we are involved in.  He is pulling back his outpatient practice to part-time but still will supervise medical residents at UT Hospital.  He talked about how much he loves to supervise residents as they train and grow as doctors.  I told him about F3 and the joy I find in my relationships with men of all different ages, including men much younger than myself.  I told him about the outstanding characteristics of the men I meet who seem to be so much more astute and mature than I was when I was in my twenties.  Dan and I talked about how it is reassuring to meet such outstanding young people.  We feel like the world will be left in good hands when we pass on.

As a 62-year-old I want you to know how much I enjoy getting to know all of you men in F3.  One of the fantastic things about F3 is the opportunity for older and younger men to have relationships.  Whether the younger or the older man, we benefit from these friendships.  I am inspired by the younger men I meet in F3.  I like to see you younger men facing the challenges you face and overcoming them.  I like it when I can be of service to you in some small way.  I encourage you to seek out some of us older guys when you may need some words of wisdom from men who have struggled in the past with challenges that you may be struggling with now.

I can remember a group of men I used to meet with when I was in my late 20’s.  It was a group of about seven men from the church in Atlanta that I was a member of.  The group was comprised of two guys in their 20’s (another fellow and myself), a number in their 30’s or 40’s, and one in his 50’s.  I gained so much from that group.  We could talk about anything and the attention, respect and love that I received from those men was powerful.  And, the older men, I believe, gained just as much.  There was a bond, a sharing, and we all grew from it.

We never stop growing as men.  I encourage each of you to seek fellowship with your brothers.  A few minutes of talk after a workout can turn into something special.  A Coffeeteria with the guys can lead to discussions and sharing that can be powerful.  Our fellowship has sure been powerful for me, whether with men my age or those much younger than me.  And, observing you younger guys in F3, it is great for me to know that the future is in good hands.

MOLESKIN:
Prayers for Jinxy (who joined us at Circle of Trust as, due to health issues, he did not work out with us.  Fortunately, he is recovering.)  Prayers for High-Heels whose mother died this past week.  Prayers of Crawdad’s wife, Kaitlin, who had back surgery.  Prayers for Tank’s wife, Junk’s wife, and Thunderstruck’s mother.

G-6 is Raw and QVC Doesn’t Need Oxygen

THE SCENE:  9000 feet of Colorado Rocky Mountain High. 15% humididty, 25% dust. G-6 in his natural setting, leading father-son camp.
F3 WELCOME & DISCLAIMER Sure but is there enough oxygen getting to your brain to understand?
WARM-O-RAMA:

Stole camp van from nonprofit ministry. Drove 1.5 miles on the road up to Cottonwood Lake. Parked, hid keys so nobody else would steal stolen van. QVC did about 30 seconds of what must have been D1-level stretching, so YHC did too. Warm-o-rama complete.

THA-THANG:

  • Ran uphill until Q couldn’t breathe and called for PAX to stop
  • QVC wasn’t even breathing heavy but he stopped anyway.
  • Walked until Q regained consciousness, then resumed run
  • Ran 1.5 mi up to Cottonwood Lake
  • Found a fishing pier on the lake, did baby arm circles forward and back.
  • Merkins to failure
  • 30 squats
  • Ran 1.5 mi back to stolen van. 30 more seconds copying QVC’s D1-level stretching
  • Returned stolen van.

MARY:
Mary is overrated  when there’s no oxygen in the air
COUNT-OFF & NAME-O-RAMA
G6 had so much energy and testosterone that he had to work out separately or he would have hurt us. QVC and Waffle House co-Q. Barney fartsacked twice. Matlock posted the day before, so that counts.
CIRCLE OF TRUST/BOM:
Thinking about how we can better understand and serve our wives.
MOLESKIN:
Special thanks to G6 for hosting us at Spring Canyon. Incredible!
ANNOUNCEMENTS:

Twofer CMUesday

THE SCENE: Both of my weather apps claimed it was 72°.  The sweat dripping to the ground by the third warmup exercise begged to differ…

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Failure to Launch x8 IC
Travoltas x15 IC each side
Tie Fighters x10 IC each way
Hindurkins x10 IC
Cossack Squats x16 IC (8 each leg)
Calfkiller (5 sets of 20 calf raises punctuated by runs across the parking lot)

THA-THANG:
Grab a CMU and head around past the ballfields and adjoining parking lot.
Battle buddy up. One PAX does traversing exercise until the other other completes 20 reps of stationary exercise and relieves him.
Switch to next exercise pair after each PAX has done both stationary and traversing twice.
Traversing – Stationary
Bear Crawl w/ CMU Drag – CMU Curl/Press/Tri
Crab Walk carrying CMU – CMU BBS
Farmer Carry (both CMUs) – Merkins (no CMU)
Blockee Broad Jump – Crabette (no CMU)

Ran out of time after just one set of the last exercise… Head back to the AO, stopping at the flagpole for 20 curls OYO

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
6 PAX this morning
CIRCLE OF TRUST/BOM:
Last week I had the privilege to spend four days with family and good friends in Elkmont. It was a sweet time of disconnecting from phone/internet/tv/etc (no service out there!) and intentionally connecting person to person with others. We can’t always take four days, but I encourage you to try one hour a day in the evening, intentionally disconnecting from distractions and connecting with your family.
MOLESKIN:
Second Tuesday in a row I’ve been on Q out here with CMUs… Is CMUesday gonna be a thing?
ANNOUNCEMENTS:
None today… That I could remember anyway.

Peanut’s Here

THE SCENE: Slightly cloudy, temps in sixties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Plank Jacks, 10 Pinto Twists, 10 Windmills, 10 Rockettes, 10 Tempo Squats, Michael Phelps
THA-THANG:
Mosey to large parking lot that is south of northern ball fields and north of serpentine sidewalk.  Each man picks up a two bricks.  We will run, with bricks, counter-clockwise around the parking lot, stopping at each cone to do the listed exercise.

  • Cone 1:  10 Mini-man-makers
  • Cone 2:  20 Overhead Presses
  • Cone 3:  20 Wings Up
  • Cone 4:  20 Curls
  • Cone 5:  20 Wings Down
  • Cone 6:  20 Tricepts
  • Cone 7:  20 Wings Out
  • Cone 8:  20 Rows

Run one more time around parking lot with bricks, doing Bernie Sanders during first half and sprinting for the second half (not stopping at cones).  Lunge at semi circles ends of the parking lot.  Then dump bricks back in pile.

Mosey to start of serpentine sidewalk.  We will do 14’s on the sidewalk all the way to the perimeter trail.  We will bear crawl to first light, run for four lights, lunge to next light, run four more, then repeat sequence to perimeter trail.  We will do 20 Imperial Walkers as a group at the perimeter trail.

Mosey on perimeter trail until we reach cardiac hill.  We will run up cardiac hill, performing the following exercises at each of the following areas:

  • Start of cardiac hill:  20 Hello Dollies (four count).
  • Turn 1:  20 American Hammers (four count)
  • Turn 2:  20 Flutter Kicks (four count)
  • Turn 3:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to parking lot by entrance to the northern ball fields.  Go to CMU Pile.  We will do 20 Overhead Presses, 20 Curls, 20 Rows, and 20 Squats with CMUs.

Mosey to northern-most ball field.  We will do the great football throw.  In this, one man runs to first base and then rounds towards second.  The next man must lead him with a pass of the football as he heads to second.  If the ball hits the ground then all men must do five burpees. The ball is passed back and the man who passed the ball is now the receiver going to first and second base with the next man in line being the passer.  The group must do five burpees for any ball that hits the ground on a pass.

Mosey to playground.  We will do elevens at the benches with decline merkins as one exercise and bench hops as the other.

Mosey back to CMU pile.  We will repeat the 20 Overhead Presses, 20 Curls, 20 Rows, and 20 Squats with CMUs.

Mosey to bottom of Mini-Cardiac.  We will Bernie Sanders to No Parking Sign then sprint to the gate at the top of the hill.

Mosey to AO.

MARY:
20 Box Cutters.
COUNT-OFF & NAME-O-RAMA
Eight men, including P-nut visiting us from UT Martin and Abscess’ dog, Tank.

CIRCLE OF TRUST/BOM:
How Do We Color Our World?

I recently viewed a quick video by Christian rapper Andy Mineo.  He talked about how he reads scripture to help relieve him from doubt about Christ.  He also talked about how scripture helps to color his world with what is good, with what is right.  And by coloring his world in that way, he then can do more in regards to what is good and right for others, because he is viewing those around him in a way that God wants him to view them.

How do we color our worlds?  Sometimes when I wake up on a work day I do not color my world with much beauty.  I may start off with a stroke that goes like this:  “Crap, another day of work.”

I can chose to color it in a different way.  I can chose to paint my morning this way:  “God, help me to greet others with strength and love today.  Help me to know you are there with me in each and every activity I perform.  Let me hear your voice whispering to me and help me to feel your hand upon me.”

Further, I can read from the bible at the start and/or end of my day.  I can get together with people who will get me in the correct frame of mind and help me to color my world in the right kind of way.  For example, I can go to F3, bust my butt with my brothers, and hear the message within the Circle of Trust that will thrust me forward with a strong spirit to meet the day.

Some of you may remember a song by the group Chicago called “Color My World.”  The last line of the song, directed toward a lover, says “Color my world with hope of loving you.”  What if we were to change the line, thinking of our Father in Heaven, and say, each day, to God “Color my world with the love you have for me.”  Saying that to ourselves may color our day with hope, with strength, with conviction, and with joy.

MOLESKIN:
Prayers for the pregnancy of Small’s wife who is due in mid to late July.  Prayers for Crawdad’s wife, Kaitlin, who is having surgery.