F3 Knoxville

Author: BackBlasts

Friday Ruck

AO: thequacken
Q: Z-Pack
PAX: Magic Mic (Jarrett Woodall), FixerUpper, Natty, Spellcheck, Gmail, Recoil (Blake Conley)
FNGs: None
COUNT: 7
WARMUP:
Ruck-a-loop at the park

THE THANG:
Ruck from the park to Gresham. Do D Merks and F Kicks to keep the gangs satisfied. I told the PAX about October Sky being partially filmed at Gresham and Fountain City Elementary. Fixer was probably thinking, “yeah, yeah you say this every time we walk here,” which is true. We rucked past Jimmy’s house and woke up his dogs. The howling was really good this morning. We rucked over to Grove where we annoyed another couple of dogs. We rucked up to the top of Grove, and I got a dad joke in along the way – “Why did the man name his dogs Timex and Rolex? Because they were watch dogs!” :joy: (nobody laughed) At the top we grabbed a pic at the Martha Berry road sign and did some PT – monkey humpers and Merkins. A car drove by while we were doing monkey humpers, so that was good. Monkey humpers are always better with an audience. When I took the pic Gmail and Spellcheck were turning off their head lamps. They weren’t ready for the pic, which was my fault. I didn’t give a countdown. Honestly I wasn’t paying much attention to what anybody was doing. I just wanted to make sure everyone was in the frame and grab a quick shot. Seriously though, has anyone seen Doogan the cat? (Natty did show concern for the lost pet) Next we headed back down to the AO on a couple of different roads. A loop is more fun than out and back on the same route. I got Magic Mic’s nickname story and we tried to bear crawl a short distance, but that was a bad idea on my part. Bear crawling and burpees are no good with a ruck on. Also, the asphalt was pointy; not comfortable on bare hands. We made arguments for and against Shotgun missing the ruck on the morning after getting married. After the COT Gmail made coffee for us out of the back of his SUV. Recoil told us his nickname story, which was funny and snotty. We had a good 2nd F time talking and joking. We also discussed the finer points of CMU exercises.

MARY:
nope

ANNOUNCEMENTS:
not really

COT:
Helpful Take Aways From October Sky

1. Don’t be afraid to dream and have big ambitions.
1. Homer was inspired by Sputnik, and he set out to build a rocket.
2. For him and his community building a working rocket was pie in the sky, but Homer wanted to give it a shot anyway, no matter others doubts and jeering.
1. Get some help, don’t let your pride get in the way when you need to ask for help.
1. Homer needed help. He convinced his buddies to help and made friends with the outcast nerd.
2. He asked and got help from his community, pitching in materials and know- how.
1. Be persistent, don’t give up.
1. In the movie, Homer and his team have rocket after rocket that fails. But they kept trying.
2. Homer and his team had major setbacks with the mine accident, with the fire that was blamed on one of his rockets, and with tough relationships. He wanted to give up at times but with support of family and friends he persevered

Big Boy BODS

AO: the-project
Q: flyball
PAX: Mathlete, Lt. Dan, TombRaider, Tom Tom, Baby Face, Flying Dutchman, flyball, Cusack, Ocho
FNGs: None
COUNT: 9
WARMUP:

Projectivators x 11
Ti fighters forward/reverse x 11
Cherry pickers x 5
Tempo squats x 11
Willie Mayes Hayes x 11
MTC x 10
This and that

THE THANG:

Mosey to CMU’s. Partner heavy day with a modified BOMB workout – Big Boy BODS. Find a partner, preferably different skill set to perform this workout. One partner performs the reps while the other runs a lap. Cumulative reps per partner before moving to next exercise.

Blockees – 50
OHP – 100
Dips – 150
Big Boys – 200
Squats – 250

Mosey back to the flag

MARY: No time

ANNOUNCEMENTS:

2nd F meetup tomorrow for lunch at Fire & Salt :fire: :salt:

COT:

During our workout today we got a little glimpse of carrying the burden for another.

Planning this workout reminded me of the story of Moses lifting his hands up during the Exodus. The Israelites are wandering in the wilderness. They’re grumbling and complaining about how they don’t have any food. Some even say that they had it better back in Egypt as slaves. Moses, their leader, had an incredible burden, but he didn’t carry it himself. He went to God for help. What did God do? He provided with manna and meat. Then the Israelites were complaining about not having any water. Again, Moses went to God and God provided water from a stone.

Well, right after this time a guy named Amalek came and attacked them. Moses asked Joshua to assemble some men who can go and fight Amalek. While they were fighting Moses stood on a hill raising the staff of God in the air. Every time Moses lowered his hands the Amalekites would win. When he raised them back up, Israel would gain the advantage.

Moses wasn’t alone on the top of the hill. His brother Aaron and trusted friend Hur were there with him. They saw the connection between Moses’s hands holding the staff high and Israel’s dominance on the battle field. Even though Moses’s arms grew weary his brothers were there to hold them up all day.

“And Moses’ hands were heavy. So they took a stone and put it under him, and he sat on it; and Aaron and Hur supported his hands, one on one side and one on the other. So his hands were steady until the sun set. And Joshua defeated Amalek and his people with the edge of the sword.”
‭‭Exodus‬ ‭17‬:‭12‬-‭13‬ ‭NASB2020‬‬

I don’t know if Moses asked for help or if Aaron and Hur just jumped in. The scripture isn’t clear. But what I do know is that they were there to help carry their brother just like you were there today for your partner.

As men, we find it hard to ask for help sometimes. But really, asking for help should be easy. We’re not created to do all of this on our own. Open up to someone this week about a burden you’re carrying or, better yet be available and engaged when someone brings their burden to you.

Looking for directions

AO: bigball
Q: Abort (Jeremy Loftis)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), Cannon Ball (Sam Crockett), Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), vanilla, Dual Threat (Isaac Pannell), Cornhole, Amazon (Brad West), Abort (Jeremy Loftis), Buzz cut (George Leonard), Red Card (Oliver Bankston), Banana Seat, Bill Dance, Teepee, Couch Surfer, Own Goal, Husky, Miracle Mile, Earnhardt
FNGs: 1 Earnhardt
COUNT: 20
WARMUP:
– stretching
– Tempo squat
– BAC
– OH claps
– Tempo merkins
– SSH

THE THANG:
Mosey to L&N grab coupon

Five rounds of:
10 Squat
10 Overhead Press
10 Toes to Knees
Run a lap around the school, 2 burpees at mid point

Four rounds of:
10 Bent over row
10 Alternating hand merkins
10 Russian twist
Run a lap around school, 4 burpees at mid point

Four rounds of:
10 overhead pulse lunge
10 weighted sit-up
10 curl
Run a lap around the school, 6 burpees at mid point

One last round, going through 10 reps of each exercise with no run

MARY:
Hello Dolly

ANNOUNCEMENTS:

COT: I don’t know how to use GPS

Be Prepared, Always

AO: asylum-am
Q: Sawdust
PAX: Farley, Matlock (Bill Maddox), Pac-man, Hands, Grandslam
FNGs: None
COUNT: 6
WARMUP:
– Motivators
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters

THE THANG:
– Route 66 with Merkins up the Dragon’s Tale
– DORAs from a card selection using a PAX run around the circle as a timer.
– Station #1 was the Overlook
– Mosey off road to the next stop (Oops, we got our shoes wet)
– Station #2: Ant Hill
– Mosey on the path to keep Matlock (Bill Maddox)’s feet dry
– Station #3: Pav-Lov
– Mosey back to the AO

MARY: Just a few tempo squats to round up to 0615.

ANNOUNCEMENTS: N/A

COT: BE PREPARED,
which means, you are always in a state of readiness in mind and body to do your DUTY;
Be Prepared in Mind by having disciplined yourself to be obedient to every order, and also by having thought out beforehand any accident or situation that might occur, so that you know the right thing to do at the right moment, and are willing to do it.
Be Prepared in Body by making yourself strong and active and able to do the right thing at the right moment, and do it.
— https://en.wikipedia.org/wiki/Lieutenant-General_(United_Kingdom) en.wikipedia.org/wiki/Baden-Powell en.wikipedia.org/wiki/Order_of_the_Bath, en.wikipedia.org/wiki/Scouting_for_Boys (1908), “Camp Fire Yarn.—No. 4. Scout Law.” (Part I, p. 48)

Old Faithful Ruck

AO: shamruck
Q: Flower Pot
PAX: Base Salary, Mermaid, Dumpster Dive, Flower Pot, Mocha, None
FNGs: 1 None
COUNT: 5
THE THANG:
Old Faithful

COT:
>From the excellent sermon Mouthwash delivered Sunday (www.podbean.com/ew/pb-x99x9-18b0705):

Joshua 10:12-14
[12] At that time Joshua spoke to the LORD in the day when the LORD gave the Amorites over to the sons of Israel, and he said in the sight of Israel,

“Sun, stand still at Gibeon,
and moon, in the Valley of Aijalon.”
[13] And the sun stood still, and the moon stopped,
until the nation took vengeance on their enemies.

Is this not written in the Book of Jashar? The sun stopped in the midst of heaven and did not hurry to set for about a whole day. [14] There has been no day like it before or since, when the LORD heeded the voice of a man, for the LORD fought for Israel.

How big is your God? As for the God of the Bible: “He’s got the whole world in his hands.”