F3 Knoxville

Author: BackBlasts

Q10 Doubles

AO: the-equalizer
Q: Headgear
PAX: Blindside, Cheney, Headgear, High Heels, Ice Cold, Madoff, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 10
Warm up:
20 SSH
20 Tie fighters each way
15 Grady corns
4 Cherry pickers

Doubles dice game with a lap on the 10s

Mary- 1 minute of glute bridges

2 song thoughts:

First song: I’m so blessed by CAIN. “On my best days, I’m a child of God, and on my worst days, I’m a child of God.”

(Here’s a cover of the song recently posted by my alma mater that I’ve been jamming this weekend https://youtu.be/TfkITY6wKng)

Second song is from Frozen—“We’re not saying you can change him, cause people don’t really change.”

I really don’t like that line, and am reminded of the story of prison warden Clinton Duffy. During the 1940s and 1950s, Warden Duffy was well known for his efforts to rehabilitate the men in his prison. Said one critic, “You should know that leopards don’t change their spots!” Replied Warden Duffy, “You should know I don’t work with leopards. I work with men, and men change every day.”

There are examples in the scriptures of people making this kind of change—think Jonah, Saul of Tarshish. Also some good examples in literature— Ebeneezeer Scrooge, the grinch, etc.

In my life, the key to making lasting changes is Jesus Christ. He will heal you from sin as you repent. He will heal you from sadness and fear. He will heal you from the wounds of this world.

Whatever questions or problems you have, the answer is always found in the life and teachings of Jesus Christ.

The Lord needs better men, so let’s rise to His call! I’ve seen in my life that He will give us the power, stamina, and resources we need to enable whatever changes we need to make to follow Him.

[westhillsotb] Extortion 17 Hero WOD

AO: westhills-ruck-otb
Q: Steam
PAX: Brick, Mermaid
FNGs: None
COUNT: 3
WARMUP:
– Michael Phelps: 10×4
– Cherry Pickers: 10×4
– Rockette: 10×4
– Mountain Climbers: 10×4
– SSH: 10×4

THE THANG:
— Extortion 17 Hero WOD —
8 Rounds For Time:
– 8 Sandbag Thrusters
– 6 Upright Rows with Knee-ups 
– 11 Squat Jump Over Sandbag
– 400m Sandbag or Ruck Carry AFAP
– Standard Sandbag 60#/40#

On August 6, 2011, the final flight of Extortion 17 resulted in the single deadliest incident for the US military during the War in Afghanistan. When the Boeing CH-47D Chinook helicopter was hit, all on board were instantly killed. The resulting crash killed 31 Americans on board including 17 US Navy SEALs. Extortion 17 represents the greatest single-incident loss of American lives in Operation Enduring Freedom – Afghanistan.

Learn more here: www.navysealmuseum.org/extortion17

ANNOUNCEMENTS

– No official AO name decided upon — I will send a message in the channel later today with more info and details.
– A decision will be made on Wednesday in preparation for the launch on 9/2
– Official AO launch next Monday!
– 7am – 8am
– Coffeteria post-COT

COT
Discussion about naming the AO, the importance of name, the sermon on gender at Fellowship yesterday, and the men who were KIA in Extortion 17.
– We always have the least amount of compassion for the things we don’t struggle with. We always have the most amount of compassion for the things we do struggle with.
– There is a weighty-ness to what we’re doing here at this AO — that goes much deeper than just rucking, strength training, or conditioning.
– Honor the heritage.

[qsource-ao] Paul, Proverbs, Persuasion and Leadership

AO: qsource-ao
Q: Borg
PAX: Spellcheck
FNGs: None
COUNT: 2
WARMUP: Prayer

THE THANG:
1. Verses that discuss Persuasion as a Leadership Skill
2. Comparison to thoughts in the QSource.
How to:
– Proverbs 25:15
– Proverbs 16:21
Examples of Paul Modeling
– Acts 26 with King Agrippa
– Acts 18:4

Constructive criticism (to your face) vs cowardly criticism (turn off all non-face to face interaction and you will never hear it, directly) vs persuasion (takes time and discipline to master.)

MARY: AAR
Sustain=
1. The current, slow methodical study of this material allows sufficient time for ingestion and thought.
Change=
1. Review Location, date/time for better fit consistent attendees.
2. Focus as we did today on Faith then leadership rather than too much focus on leadership.

COT: Prayer

zuutopia

AO: asylum-daybreak
Q: skewer
PAX: Steam, Brick, Lilydipper, Pele (Jon Lindberg), Qbert, Pusher, Choir Boy, lebowski, Dain Bramage (Will Olson), F3 Pluto ( Hugh Nystrom), Mr Jinxy, High Heels (Henry Ritchie)
FNGs: None
COUNT: 13
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

11’s Everywhere!

AO: brickyard
Q: Bail Bonds
PAX: Gordie, Herbie, Spellcheck, A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Jester and DoogieHowser
FNGs: None
COUNT: 8
WARMUP:
SSH
Cherry Pickers
Thai Fighters to and fro
Wind Mills
Tempo Carolina Dry Docks
Tempo Squats
OH Claps
Seal Claps
10 Burpees

THE THANG:
Run a full loop and head to skate park for 11’s of Dips and Step-ups.
Run to the Rock Yard for 11’s with a choice rock of Curls and OH Presses.
Walk with choice rock, while performing tricep extensions, around building.
Drop Rock and run to the splash pad for 11’s of Triple Threat Lunges and Mtn Climbers.
Run to planters for 11’s of Incline Merkins and Split Squats.
Run to football field for 11’s of BB’s and Penguins.
Run to bleachers for 11’s of TN Rocking Chairs at the bottom and Squats at the top.
Run to AO.

MARY:
50 seconds of burpees in cadence until completion.

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.
F3 Disc Gold tournament at the OR Mounds course August 31st.

COT:
Burn the ships!
Put away your old man. Follow christ giving him all surrender to your life. Put away the things of this world and strive for products of the spirit.
Galatians 5:19-25