F3 Knoxville

Author: BackBlasts

Dumb stuff with your friends

AO: shamruck
Q: Lizzy
PAX: KickFlip, Shuttlecock (Riley Brady Parmer), Steam, The Situation, Mermaid, Honeydew, Anchorman
FNGs: None
COUNT: 8
WARMUP:
Walk with rucks one lap

THE THANG:
Start at first light pole and walk down the hill, then backwards up the hill. 5 squats and 5 lunges at the top then walk to next light pole. Wash and repeat to the end of the road. 40, 60, 80lb sandbags.

Walk another lap then sandbag bear crawl 3x. Walk another lap, sandbag Indian run to ao

MARY: stretching with Steam

ANNOUNCEMENTS: lots of events coming up

COT: we push each other in it work outs, but are we applying the same effort in our work, family, and other daily tasks. Effort should be perfect not chasing perfection

St. Crispin’s Day Metric

AO: the-project
Q: Mathlete
PAX: Tom Tom, OBrother, skewer, Papa Lock, Ocho, Icey Hot, Flying Dutchman, Munge, Mathlete
FNGs: None
COUNT: 9
WARMUP:
Projectivators, Tempo Squats, Grady Corn, Tempo merkins, Cherry pickers
THE THANG:
Mosey over to the block pile and do 20 minutes of this loop:
10 CMU Swings
1 Blockee
20 Squats
1 Blockee
10 Shoulder Presses
1 Blockee
10 lunges (10 each leg)
1 Blockee
10 Deadlifts
1 Blockee
After we finished that, we hit the playground for 5 pull ups, 25 merkins, 45 second plank then headed back
MARY:
LBCs, awkward turtles, flutter kicks, basilisk,
ANNOUNCEMENTS:
Escape from Haw Ridge, Hardship Hill, T-shirt order, GTE
COT:
I just read the speech from Henry V, cause Boom. Context is that the King has just heard mentioned that his cousin was wishing they had more men for the upcoming battle:
What’s he that wishes so?
My cousin Westmoreland? No, my fair cousin:
If we are mark’d to die, we are enow
To do our country loss; and if to live,
The fewer men, the greater share of honour.
God’s will! I pray thee, wish not one man more.
By Jove, I am not covetous for gold,
Nor care I who doth feed upon my cost;
It yearns me not if men my garments wear;
Such outward things dwell not in my desires:
But if it be a sin to covet honour,
I am the most offending soul alive.
No, faith, my coz, wish not a man from England:
God’s peace! I would not lose so great an honour
As one man more, methinks, would share from me
For the best hope I have. O, do not wish one more!
Rather proclaim it, Westmoreland, through my host,
That he which hath no stomach to this fight,
Let him depart; his passport shall be made
And crowns for convoy put into his purse:
We would not die in that man’s company
That fears his fellowship to die with us.
This day is called the feast of Crispian:
He that outlives this day, and comes safe home,
Will stand a tip-toe when the day is named,
And rouse him at the name of Crispian.
He that shall live this day, and see old age,
Will yearly on the vigil feast his neighbours,
And say ‘To-morrow is Saint Crispian:’
Then will he strip his sleeve and show his scars.
And say ‘These wounds I had on Crispin’s day.’
Old men forget: yet all shall be forgot,
But he’ll remember with advantages
What feats he did that day: then shall our names.
Familiar in his mouth as household words
Harry the king, Bedford and Exeter,
Warwick and Talbot, Salisbury and Gloucester,
Be in their flowing cups freshly remember’d.
This story shall the good man teach his son;
And Crispin Crispian shall ne’er go by,
From this day to the ending of the world,
But we in it shall be remember’d;
We few, we happy few, we band of brothers;
For he to-day that sheds his blood with me
Shall be my brother; be he ne’er so vile,
This day shall gentle his condition:
And gentlemen in England now a-bed
Shall think themselves accursed they were not here,
And hold their manhoods cheap whiles any speaks
That fought with us upon Saint Crispin’s day.

The Heaviest Ruck of All Time

AO: asylum-pm
Q: Brick
PAX: Glamper, Tenderfoot, Jeevan Kypa (Scrubs), Drum Major, Brick, Sparkler, Pusher, High Heels (Henry Ritchie), Pele (Jon Lindberg), Abacus, Steam, Assfault, Switchhitter (Tony), Crash Dummy
FNGs: None
COUNT: 14
Warm up
33 SSH
14 Hand release merkins
3 Manmakers
2 360 merkins
Wide plank jacks
Cherry pickers
Michael Phelps

-80lbs sandbag is going everywhere with us!
-rabbits always circle back and pick it up
-Every man must carry it once
-Next man on deck beside him for encouragement

THE THANG:

•Picketts sling shot
Battle buddy
-1 “sprint” up the first section and do the exercise and run back, partner is doing xyz
-2 second battle buddy “sprint” up to first section and do the exercise and run back, partner is doing xyz
-3 “run” up first section together and do the exercise
-Repeat for second section and so on until we get to the top

1 – 5 manmakers/ SSH
2 – 2 360 merkins/ Butterfly sit-ups
3 – 10 hand release merkins/ SSH
4 – 10 wide plank jacks/ butterfly sit-ups

Mosey to base of Everest

Bear crawl 360 together x 2
Run up incline to dead end together
Repeat

Run to base of summit
5 Inchworm merkins
Bernie summit
5 Inchworm merkins

Run to flag

MARY:

Plank until 6 is up

ANNOUNCEMENTS:
LilyDipper’s surgery went well! Praying for Recovery!

GTE volunteers needed

COT:

It took excruciating pain leading to death to cleanse us from our sin. Without His death and resurrection the Bible is just a story that sounds good. Jesus was born to die and to do hard things and endure pain, loneliness, isolation, and rejection along the way.

It’s incomprehensible to think of how heavy the weight of sin felt upon his body.

Just like we took terms today, caring that heavy sandbag, there is one other man that really caught my eye in the midst of some of Jesus‘s hardest moments of the cross.
Jesus fell to the ground under the burden of the cross. After their efforts to get Him to continue on His way, the Roman soldiers are in trouble, looking for a solution to the situation. According to Roman law, they could force a traveler to help carry the burden for a mile. They found Simon of Cyrene, seized him, and put the cross on his back to take it after Jesus.
Simon of Cyrene was a Jew who had come to Jerusalem for the Passover Feast. To hasten Jesus’ execution by crucifixion the soldiers forced Simon to carry the cross, which weighed approximately 88 pounds, a distance of three quarters of a mile from the fortress of Antonia to Calvary.
Simon is mentioned in three of the Gospel accounts: Matthew (27:32), Mark (15:21), and Luke (23:26). Each of these scriptural reports tell us something different about the man, Simon of Cyrene, and in turn, tell us something important about our life with Jesus.
First, it is not to be overlooked that Simon carried Jesus’ cross. Matthew and Mark clearly state the object Simon carried: “His [Jesus’] cross.” This might sound obvious, but it is insightful that this man, Jesus, who all the gospel writers clearly understand to be God incarnate, needs assistance at his moment of suffering. Simon carrying Jesus’ cross is our reminder of the humility of God.
God is always purposeful, and He may have directed the soldiers to choose Simon of Cyrene to carry the Lord’s cross for a portion of the way to Calvary. We must not lose sight of the fact that Immanuel (God with us), the Creator, the One who carries our burdens accepted help from a man. What a lesson in humility. And we know that part of the execution process involved shameful, public humiliation. Simon did not merely spectate; he also partook in the Lord’s advance toward crucifixion.

Simon of Cyrene, following behind Jesus with the cross, is the picture of discipleship. Christ has gone first. He has gone and is going to where we cannot. Still, we follow in his steps, bearing the cross behind him. This is why Christians today join their hearts together in song singing, “I Have Decided to Follow Jesus” written by a Christian martyr named Sadu Sundar Singh.
“I have decided to follow Jesus; The world behind me, the cross before me; Though none go with me, still I will follow; My cross I’ll carry, till I see Jesus; No turning back, no turning back.”

Leave you with one question.
What weight are you carrying for others right now?

And let’s rejoice that one man chose to not just carry the weight, but to die so that we may know Him and tell others of this love. And Sunday is coming very soon that changes the hope for all of mankind.

Let’s get Physical

AO: shamrock
Q: Eliza
PAX: Dumpster Dive, Eliza, Jardet, slappy, Anchorman, Tailhook, Free Fall (Justin Whitaker), Curveball, Stitch, Tinker, Honeydew
FNGs: None
COUNT: 11
WARMUP: Chicken Fat song

THE THANG: Grab a partner. Run from end zone to end zone rotating 90 degrees every 10 yards. Max merkins in two minutes. One partner counts. Run back and switch. Repeat with big boy sit ups.

Little stretching with sit and reach.

One mile for time.

MARY: scissor kicks, LBCs, H2H, pickle pointers, hello dollys, PLANKs

ANNOUNCEMENTS: EFHR

COT: read Brick’s Asylum PM post. Don’t give up. God will deliver you.

Barkleys are Back

AO: asylum-am
Q: Charmin (John Willis)
PAX: Cinco (Scott McGuire), Jackson Palumbo, Dung Beetle, Matlock (Bill Maddox), Rainbow, Double Wide, Hands, Cosmo 2, Hot Tub (John Muller), Gibbler, Cat Gut (Mike Davis), Clipper (Ben McCurry), Pac-man, F3 Pluto ( Hugh Nystrom), Love’s, Waffle House (Brady Greene), P3, Charmin (John Willis)
FNGs: None
COUNT: 18
WARMUP: SSHs, Abe Vigodas, Tempo Merkins and Imperial SQUAT Walkers

THE THANG: Mosey to the gate below the Overlook for a history lesson: Many years ago, a young man had a dream of creating a brutally efficient circuit of running and reps. He called it the Barkley. That man was Zygote. He later learned that there was a slightly less famous race of the same name just to the north. Not as fun. Total coincidence.

Partner up and lap the Asylum hill, checking in at 4 stations for different reps at each lap.

3 laps, 4 stations:

1. Squats; Smurf Jacks; Iron Mikes;
2. LBCs; :flag-us: :hammer:; Hello Dollies;
3. Merkins; :diamonds: Merkins; CDD;
4. Burpees; Man Makers; Get Ups

Sweep and Mosey to the AO with one last sprint up Baby Everest and 5 burpees at the top

MARY: She was missed.

ANNOUNCEMENTS: Somebody sign up with P3 for Escape From Haw!

COT: God has given us all gifts and tools to make an impact, but none of us have all the gifts and tools. God has put others in our path to cover our blind spots. Look to those closest to you for help.