F3 Knoxville

Author: BackBlasts

The Project February Metric

AO: the-project
Q: Erector
PAX: Mathlete, Munge, Flying Dutchman, Tom Tom, Ocho, Erector
FNGs: None
COUNT: 6
WARMUP:
Mosey to the playground, high knees, butt kickers, 15 Moroccan night club, 10 tempo merkins, SSH, little baby arm circles.
THE THANG:
February/August You vs. You
(1) 1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / August).
(2) Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up.” Shoulders touch the ground on “down”.
(3) Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
(4) Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary but remember modifications for next time for comparison.
(5) Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap….your choice.
MARY:
No time.
ANNOUNCEMENTS:
Hardship Hill is a go!
COT:
This morning, I want to talk about our second F, fellowship. Fellowship is an important act that is necessary. It helps us to develop relationships. With those relationships, we can build each other up.
Hebrews 10:24-25 NASB1995
[24] and let us consider how to stimulate one another to love and good deeds, [25] not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near.
We can do more together. We are warned about trying to do things all by ourselves.
Ecclesiastes 4:9-12 NASB1995
[9] Two are better than one because they have a good return for their labor. [10] For if either of them falls, the one will lift up his companion. But woe to the one who falls when there is not another to lift him up. [11] Furthermore, if two lie down together they keep warm, but how can one be warm alone? [12] And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.
I encourage each of you to find ways to fellowship with others, build relationships, and stand stronger together.

Seeing the Good in Others

AO: asylum-pm
Q: Lilydipper
PAX: Pusher, Lizzy, Pele (Jon Lindberg), Crash Dummy, High Heels (Henry Ritchie), Abacus, CRISPR, Brick, Doubtfire (Nick Bond), Curveball
FNGs: None
COUNT: 11
WARMUP: 20 Side Straddle Hops, 10 Mountain Climbers, 10 Backwards Lunges, 7 Twistees, 7 Pterodactyls forward and 7 backward.

THE THANG: Mosey to the parking lot with the nice restrooms. We will bear crawl 10 paces, then lunge 10 paces and repeat that pattern until we are 2/3 of the way across the parking lot. Then sprint to the curb.
Mosey to the Caribbean Parking Lot. We will sprint to one island, and Bernie to next, repeating the pattern until we reach the end of the parking lot.
Sprint to sidewalk that leads to Bros Bowl.
Mosey to the Bros Bowl. We will run counterclockwise up the inside sidewalk to the benches. Those arriving to the benches first do bench dips until the six arrives. Then, we all will do 20 Incline Merkins in cadence. Then mosey back down the Bros Bowl. Those reaching the bottom first do Calf Raises until the six arrives.
Mosey to the soccer field parking lot. We will be going clockwise around the parking lot, stopping at every crosswalk to do one of the listed exercises. Those reaching the second crosswalk on the other side first sweep everyone back to the starting point.
Here are the exercises:
Round 1: Sprint to each crosswalk and do 20 Merkins at each
–
Round 2: Bernie to each crosswalk and do 20 Baby Crunches

Mosey to the small courtyard area. We will do 10 step ups at each step to the top
Mosey to the entry of parking lot that goes past the Outdoor Chapel. We will do 20 Rocky Balboas on curb.
Mosey to parking lot with Nice Restroom. We will first do 10 Imperial Walkers. Next, we will Bernie half way across and sprint the rest of the way.
Mosey to AO parking lot.
Starting at the parking lot spaces on the West Side of the parking lot we will Bear Crawl six parking spaces, the spring to East Curb and back to West Curb. We will then repeat the pattern but go down to 5 parking spaces, then 4, etc, until we repeat the pattern bear crawling only 1 space.

ANNOUNCEMENTS: We appreciate those who stepped up to help Back Flow and his family after the new birth in the family.

COT:

Prayers:
Prayers for Back Flow and his family after the birth of new baby. Prayers for Jenner and praise for his recovery. Prayers for Sparkler as he faces surgery in April for his prostate cancer. Prayers for Lizzy’s father-in-law, Ralph, as his cancer is worse and he will go off treatment. Prayers for Lizzy’s mother and for Lizzy. Prayers for Dray, friend of Crash Dummy, who has injury to muscle in his leg. Prayers for all F3 brothers facing hardships at this time.

Message:
My mother-in-law, who I called Saint Ruby, passed away in early January. She has a very positive impact on the life of many people. During the visitation before her funeral it was wonderful for me to hear stories from so many people about how Ruby had impacted their lives.
My wife, Jan, was brave enough to speak at Ruby’s funeral. In her message, she talked about some important lessons learned from Ruby:
1. Start each day with Jesus and stay with Jesus each day
2. Lose the you and focus on God and others.
3. See the good in others.
I have spoken before about point #2 and want to talk about point #3 today.
Ruby thought most folks were doing their best most of the time. She truly saw the good in others. As an avid Kentucky Wildcats basketball fan, the only possible exceptions to this seeing good in others were Christian Laetner, Billy Packer, and assorted basketball referees).
She loved the song, “He’s Got the Whole World in His Hands” and she would keep the faith that God had you in His Hands, even when you couldn’t manage that kind of faith” I often asked Ruby to pray for me. It was as if she had some kind of connection to God that helped me to know that things were going to turn out ok.
If Ruby was in your orbit, she had confidence in you and was your cheerleader. If someone didn’t choose you . . . well, it was their loss, poor soul. If you were struggling she trusted that you, with God’s help, would do whatever hard thing you had to do.
Ruby also saw people as they “could be.” If you screwed up, well, that indeed was a problem . . . but she saw your potential. “Hey, you’re gonna get it right, I believe in you and so does our God. He will mold you. ” And Ruby molded you too, with her love, with her attention to you, with her belief in you. Just being around Ruby made you want to be better as well as believe that you could be better.
So, the message from my mother-in-law, Saint Ruby, to you is: you are fine as you are, you are special and you are loved. And, since you are loved and are special, why not see the good in others? Forgive them their sins. See their potential, not their failings. And remember, God has you and them in His hands.

Phone a friend

AO: shamruck
Q: Eliza
PAX: Honeydew, Trojan, Mermaid, Eliza, Dumpster Dive
FNGs: None
COUNT: 5
Reverse route to Catholic and back.

Check on a brother. You never know when they’re in need.

[genesis-ruck] Supreme Court Circuit Work

AO: genesis-ruck
Q: Steam
PAX: Mermaid, Single (Ryan Chambers), Unibráu (Nick Robinson)
FNGs: None
COUNT: 4
WARMUP
– Carry sandbags to the Supreme Court

THE THANG
Supreme Court Circuit
– First 2 courts of the Supreme Court
– Equipment: battle rope, 60lb sand ball, 2 45lb Jerry cans, 1 60lb sandbag, 2 40lb sandbags

Stations / Xs
1. Battle Rope — L side of L net Carry
1. Rock the ropes in up/down, side2side, or cross body
1. 40lb Sandbags — R side of L net
1. 40lb suitcase carry deadlift squats
1. 45lb Jerry Cans — middle of 2 courts
1. Suite case carry Jerry Cans around both courts (start/stop at the baseline)
1. 60lb sandbag — L side of R net
1. Alternate between curls and chest presses
1. 60lb Sandball — R side of R net
1. Carry from baseline to net
2. 1 burpee on the sandball
3. Toss over the net
4. Carry to baseline
5. 1 burpee on the sandball

Execution
– Each man starts at a different station
– 2 minutes of work
– In between rounds: run up to the top of Moto Hill and back
– Move to the next station

MARY
– Carry all the sandbags and battle ropes back to the cards
– Cherry Pickers

ANNOUNCEMENTS
– Check your email + the announcements channel for upcoming events around the region

COT

One of my favorite songs – and using AI to understand it better and with more context. Here’s a summary from the NotebookLM tool:
“This text is a hymn, expressing deep religious devotion and gratitude.”” It implores God to inspire praise and highlights the singer’s reliance on divine assistance. “”The hymn recounts a spiritual journey of redemption, where Jesus saves the speaker from danger and sin.”” It anticipates a future reunion with God and the speaker’s desire to be bound to God’s love. “”The speaker acknowledges a tendency to stray and asks for divine commitment and steadfastness.”
Come Thou Fount Of Every Blessing Song
Oh, to grace how great a debtor
Daily I’m constrained to be
Let Thy goodness like a fetter
Bind my wandering heart to Thee
Prone to wander, Lord I feel it
Prone to leave the God I love
Here’s my heart, oh take and seal it
Seal it for Thy courts above
Here’s my heart
Oh take and seal it
Seal it for Thy courts above
___________________________

Google Gemini re-write with more modern terms:
I owe so much to your amazing grace, Every single day. Your kindness, like a chain, Keeps my restless heart close to you.
I know I’m likely to stray, Lord, Likely to leave the God I love. Here’s my heart, take it and make it yours, Make it ready for heaven above.
Yes, here’s my heart, Take it and make it yours, Make it ready for heaven above.

“Okay, here is a briefing document summarizing the themes and key ideas from the provided hymn lyrics:””
“”Briefing Document: Analysis of “Come Thou Fount of Every Blessing”””
“”Source:”” Excerpts from “Come Thou Fount of Every Blessing”””
“”Date:”” October 26, 2023 (Based on Request Date)””
“”Summary:”” The provided lyrics from the hymn “Come Thou Fount of Every Blessing” express deep gratitude for God’s grace, a recognition of human fallibility, and a yearning for eternal life in God’s presence. The hymn uses rich imagery and metaphors to convey themes of redemption, unwavering faith, and the transformative power of divine love.””
“”Main Themes and Key Ideas:”- Gratitude for Divine Grace and Blessings: The hymn begins with a direct invocation to God as the source of all blessings, establishing gratitude as a central theme. The lines “Come Thou fount of every blessing / Tune my heart to sing Thy grace” clearly demonstrate this. The repeated mention of “grace” throughout the song emphasizes its foundational role.
– Redemption and Salvation through Jesus Christ: The hymn explicitly references Jesus’s sacrifice and its redemptive power. The lines “Jesus sought me when a stranger / Wandering from the fold of God / He to rescue me from danger / Interposed His precious blood” illustrate the belief that Jesus’s death saves humanity from sin and separation from God. The phrase “(Precious blood)” reiterates the importance of this sacrifice.
– Human Fallibility and the Tendency to Wander: The hymn acknowledges the inherent human weakness and propensity to stray from God. The lines “Prone to wander, Lord I feel it / Prone to leave the God I love” are a confession of this inherent inclination. The speaker recognizes their own tendency to wander and seeks God’s help in remaining faithful.
– The Power of Faith and Dependence on God: The speaker acknowledges dependence on God through faith and reliance on His strength. The lines “Here I raise my Ebenezer / Here by Thy great help I’ve come / And I hope by Thy good pleasure / Safely to arrive at home” reference the Old Testament practice of raising a stone as a memorial to God’s help. The speaker hopes to reach “home” (heaven) through God’s pleasure.
– Yearning for Eternal Life and Union with God: The hymn expresses a strong desire to be in God’s presence in the afterlife. “Oh, that day when freed from sinning / I shall see Thy lovely face / Clothed then in blood washed linen / How I’ll sing Thy sovereign grace” demonstrates the anticipation of a future where the speaker is cleansed from sin and can behold God’s face. The longing for a heavenly home is reinforced in the lines “Come my Lord, no longer tarry / Take my ransomed soul away / Send Thine angels now to carry / Me to realms of endless days.”
– Commitment and Consecration: The final stanza is a plea for God to take control of the speaker’s heart and seal it for His purposes. “Here’s my heart, oh take and seal it / Seal it for Thy courts above” is an act of surrender and dedication, signifying a desire to be fully devoted to God.
– The Binding Power of God’s Goodness: The line “Let Thy goodness like a fetter / Bind my wandering heart to Thee” suggests that God’s goodness is so compelling and overwhelming that it can act as a “fetter” (a chain or restraint), preventing the speaker from straying. This isn’t a negative constraint, but a loving and protective one.
“Conclusion:””
“”“Come Thou Fount of Every Blessing” is a powerful expression of Christian faith, emphasizing gratitude, redemption, human fallibility, and the longing for eternal life. Its enduring appeal lies in its honest acknowledgement of human weakness coupled with its unwavering belief in God’s boundless grace and love. The hymn calls for a heart attuned to God’s grace, a recognition of Christ’s saving power, and a commitment to remain faithful despite the inclination to wander.”

Modified Groundhog Escalator

AO: thequacken
Q: FixerUpper
PAX: Shotgun
FNGs: None
COUNT: 2
WARMUP:
Warmup stuff

THE THANG:
Modified Groundhog Escalator
Mosey to Gresham track
At start and halfway point on each lap, perform exercises.
Jog between exercise points.
Increase reps by 10 after each lap (increase get ups by 1 rep).

Exercises were
– 10 squats
– 10 lunges
– 10 second plank hold
– 1 get up

MARY:
Nope

ANNOUNCEMENTS:
The Quacken 6th Anniversary, Monday 3/3
Escape from Haw Ridge 3/28

COT:
Walking COT back to AO due to time
Like the movie Groundhog Day, sometimes it feels like we are stuck in a never-ending loop. This was intentionally a monotonous, boring, and hard workout.

The point I wanted to make is that ,yes, there are boing and repetitive parts to our lives (taking out the trash, taking the dog for a walk, doing taxes, doing timesheets at work, showing up for our commitments). But we can be faithful to do a good job in small tasks, and this will benefit ourselves and others as well.

Prayer for certain requests. SYITG next time :v: