F3 Knoxville

Author: Hammy

Sua Sponte

THE SCENE: 69 degrees F., 97% humidity, cloudy with threat of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, baby arm circles, windmills, overhead claps, squats (all x11).
THA-THANG:

Pick up a CMU and overhead carry on Route 66 from Illinois to the Missouri state line.

Route 66 was a 0.33 mile loop.  A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona.  The listing of the workouts at each station is below:

  • Missouri State Line:

Lap 1: CMU Thrusters x11

Lap 2: Dips with CMU x11

Overhead Carry CMU to Kansas

Lap 3: Squat Jumps x11

Lap 4: Dry Docks x11

Lap 5: BBS x11

Lap 6: SSH (4 count) x11

  • Kansas State Line:

Lap 1: Merkins x11

Lap 2: CMU Upright Rows x11

Lap 3: CMU Dips x11

Overhead Carry CMU to Oklahoma

Lap 4: Squat Jumps x11

Lap 5: Dry Docks x11

Lap 6: BBS x11

  • Oklahoma State Line:

Lap 1: SSH (4 count) x11

Lap 2: Merkins x11

Lap 3: CMU Swings x11

Lap 4: CMU Dips x11

Overhead Carry CMU to Texas

Lap 5: Squat Jumps x11

Lap 6: Dry Docks x11

  • Texas State Line:

Lap 1: BBS x11

Lap 2: SSH (4 count) x11

Lap 3: Merkins x11

Lap 4: CMU Thrusters x11

Lap 5: CMU Dips x11

Overhead Carry CMU to New Mexico

Lap 6: Squat Jumps x11

  • New Mexico State Line:

Lap 1: Dry Docks x11Lap 2: BBS x11

Lap 3: SSH (4 count) x11

Lap 4: Merkins x11

Lap 5: Lunge Dead Lift x11/arm

Lap 6: CMU Dips x11

Overhead Carry CMU to Arizona

Arizona State Line:

Lap 1: Squat Jumps x11

(Bear Crawl Back to Missouri for Lap 2)

Lap 2: Dry Docks x11

(Bear Crawl Back to Missouri for Lap 3)

Lap 3: BBS x11

(Bear Crawl Back to Missouri for Lap 4)

Lap 4: SSH (4 count) x11

(Bear Crawl Back to Missouri for Lap 5)

Lap 5: Merkins x11

(Bear Crawl Back to Missouri for Lap 6)

Lap 6: CMU Curls x11

Overhead Carry CMU to California (Back to the AO)

  • California State Line:

Squat Jumps x11

Dry Docks x11

BBS x11

SSH (4 count) x11

Merkins x11

CMU Swings x11

 

MARY:
Squats, Dry docks, BBS.
COUNT-OFF & NAME-O-RAMA
9 HIMs – welcome back Tightspot.
CIRCLE OF TRUST/BOM:

We typically start our F3 workout with the word “voliltion.”  What got me thinking about this was a photo I saw a few years ago.  It was a picture of the football field with Army and Navy playing.  The caption said something about it being the only game where every player on the field was willing to die for me and my freedom.  I also thought of my son-in-law, Travis.  During one of his 8 tours of duty he received the Bronze Star for Valor because he chose to live by the Ranger creed to leave no man behind, put himself in harms way, neutralized the situation, and dragged his wounded teammate to safety.  Sua Sponte is the Ranger motto – of our own accord or volition.

If you saw Saving Private Ryan, you may remember when a dying Captain John Miller (a Ranger) tells Private Ryan to “earn this.”  This disappointed many Army Rangers because they believe that a Ranger would not say something like that.  Rangers don’t expect their service to be “earned”, their service is their own volition.  Sua Sponte!

This is Christ like action. He chose to obey his Father on His own volition.  Yes, in His prayer in the garden, He did ask if there was some other way to accomplish His mission but he always came back to say that He would do the will of His Father.  Jesus didn’t ask us to earn it.  He did it by choice so that our sins would be forgiven, we would be declared justified in God’s eyes, and redemption could be ours.  We don’t have to earn it.  We only need to repent, profess Christ, obey, and follow.  Not easy, but at least we know the way to everlasting joy and peace.

MOLESKIN:
Prayers for healing for Swerve (and Postpone), Avocado as he gets ready to deploy, Arnold as he prepares to ship out in late September, Drifter as he and Caroline train to help with refugees coming to Knoxville, Rep Sleepy in his prayer request.
ANNOUNCEMENTS:
Gathering at Woodshack’s Friday evening to bid “see you later” to Avocado, Dog Pound CSAUP on Saturday morning, Hardship Hill the first Saturday of October, IronPax Challenge signup.

Feller Patriot

THE SCENE: Partly cloudy, 71 degrees F., 90% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby arm circles, Windmills
THA-THANG:

Mosey to the Greenway trail just past the Troll Bridge.

Circuit 11’s

(Run to the 1st light pole, do the T-Merkin, run back to the start and do the 10 Box Cutters.  Continue until reaching the 10th light pole.)

1 T-Merkin/10 Box Cutters

2 T-Merkins/9 Box Cutters

Continue sequence until:

10 T-Merkins/1 Box Cutter

Mosey back to the AO via Alcoa Road.

 

Grinder Kraken using the 11 perimeter benches.

Burpees x10

SSH x12 (4 Cnt)

WWII’s x12

Declined Dry Docks x12

Bench Jumps x12 (or 18 Step Ups)

V-Ups x12

Iron Mikes x12

Inclined Merkins x20

Bulgarian Split Squats (x10 per leg)

Dips x20

Squat Jumps X12

 

MARY:
WWII sit-ups, baby crunches
COUNT-OFF & NAME-O-RAMA
4 HIMs plus Webelo (2.0).  An honor to have Scout from Fort Campbell for a weekend beatdown.
CIRCLE OF TRUST/BOM:
Bob Feller played for the Cleveland Indians (aka Cleveland Guardians).  He bypassed the minors and first pitched in the majors at the ripe age of 17.  During his career he threw three no-hitters and 12 one-hitters. He is the only pitcher to throw a no-hitter on opening day, April 16, 1940.  After his 4th season, Bob was returning to Cleveland from a visit with his terminally ill father to sign what was to be a multi-year, high dollar contract but the day was December 7, 1941.  The next day, rather than signing with the Indians, he signed with the United States Navy and spent the next four years on the USS Alabama.  He chose country over self.

Feller resumed his baseball career with the Indians in 1946 and threw his second no-hitter.  He was a significant factor in the World Series win in 1948 and the American League pennant in 1954.  By the time he retired in 1956 he led the American League in win six times and strikeouts seven times.  He was an eight-time All-Star.

When asked by a reporter toward the end of his career what his most memorable win was, Bob quickly replied, “World War II.”  Again, country over self.

There are still a lot of athletes out there that put their job in proper perspective.  Unfortunately, there are many that don’t.  You may have witnessed both types in the Olympics during the past two weeks.  We have probably all heard the hierarchy of God, others, self.  I think we would all to well to insert “country” in the third spot and move ourselves one notch down the line.

MOLESKIN:
Prayers for Postpones upcoming knee surgery, remembering Daniel (friend of Rep Sleepy) and his children on the death of his wife and their mother.
ANNOUNCEMENTS:
Drifter speaking at Mt. Olive Baptist Church on August 14th at 9:00 am, CSAUP at the Dog Pound on August 21st, Hardship Hill coming October 4th in Kingston.

Winners

THE SCENE: 73 degrees F, Mostly Cloudy, Humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Windmills, Baby arm circles
THA-THANG:

A square with 15 yard long sides was established on the grinder.  The corners were marked with the following:

Alpha

  1. CMU Swings         OH Carry to Bravo 1
  2. Merkins                Lunge Bravo 2
  3. SSH (4 ct)            Inch worm to Bravo 3
  4. Release merkins    Crab crawl to Bravo 4

Bravo

  1. Mtn Climbers (4 ct)     Bear Crawl to Charlie 1
  2. CMU goblet squat       OH carry to Charlie 2
  3. Dry docks                  Lunge to Charlie 3
  4. Flutter kicks (4 ct)      Inch worm to Charlie 4

 

Charlie

  1. Plank Jacks (4 ct)         Crab Crawl to Delta 1
  2. Box Cutters                  Bear Crawl to Delta 2
  3. CMU Thrusters             OH Carry to Delta 3
  4. Squat Jumps                Lunge to Delta 4

 

Delta

  1. WWII Sit-ups             Inch worm to Alpha 1
  2. Shoulder taps (4 ct)    Crab Crawl to Alpha 2
  3. Dips w/CMU               Bear Crawl to Alpha 3
  4. CMU Curls                  OH Carry to Alpha 4

Run a lap to the amber street light, do 6 Burpees, return to grinder.

(Repeat)

All completed one round plus about half way through a second one.

MARY:
Didn’t leave time for Mary.
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
In December 2012 a long distance race was taking place in Navarra, Spain. Ivan Fernandez Anaya of Spain was competing in the event as was Abel Mutai of Kenya. Late in the race, Abel was in the lead with Ivan a distance behind him. The race was just about finished when Ivan noticed that Abel began to slow down as he neared the finish line. Since Abel did not speak Spanish, it seems he got confused by the signs and thought he had already passed the finish line. Ivan saw what was happening and could have run past his opponent to win the race.

Instead of going on to win the race, Ivan guided Abel ahead to the finish line. Ivan came in second.  In that split second, Ivan showed what a true gentleman he was. He exemplified good sportsmanship and human kindness.

When questioned after the race about why he had pointed Abel towards the finish line, Ivan said: “I didn’t let him win, he was going to win. The race was his.  I was not supposed to catch him.  He was the rightful winner. He created a gap that I couldn’t have closed if he hadn’t made a mistake. As soon as I saw he was stopping, I knew I wasn’t going to pass him.”
Ivan also said: “My dream is that one day we can have some sort of community life where we push ourselves and also others to win.”

When pressed by a journalist about why he didn’t take the win since he was seconds away from the finish line, he replied: “But what would be the merit of my victory? What would be the honor of that medal?  What would my Mom think of that?”

Values are transmitted from generation to generation. What values do we teach our children and how much do we inspire others to learn? Most of us take advantage of people’s weaknesses instead of helping to strengthen them. Everyone wants to win, but sometimes there are more important things than being the winner.

MOLESKIN:
Prayers for healing of Drifter’s M with leg injury and for surgical repair of Postpone’s meniscus tear in a couple weeks.
ANNOUNCEMENTS:
Drifter speaking at Mt. Olive Baptist Church on August 14th and Dog Pound Unchained CSAUP on August 21st.

Stretch

THE SCENE: 69 degrees, 95% humidity, mostly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Plank walkouts, Imperial squat walkers.

Mosey across the AO and then skip back.
THA-THANG:

Mosey with CMU toward Mt. Crumpit, drop off CMU, and head to the fountain.

Progressive Light Pole Workout

Do these reps of the following exercises. (6-9-15-18-21)

WWII’s at Base

Merkins at Poles

Mosey back to the CMUs at Mt. Crumpit.

Partner 138’s

Modified Dora where one starts the doing 138 reps with CMU while partner run to back side of Christmas tree, does one burpee, and heads back down to pick up where partner left off.

Curls

Thrusters

Floor Presses

Bent Rows

Russian Swings

Triceps Extensions

Lawn Mowers (Each Arm)

Upright Rows

Note:  Most made it to the Russian Swings before heading back to AO.  138 Thrusters were a little much.

MARY:
Box Cutters, Flutter Kicks, LBCs.
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Heard a song from 1969 on the way to the beatdown, “And When I Die” by Blood, Sweat, and Tears and my watch recorded 69 degrees during our workout.  That’s appropriate because today is my 69th birthday.  The reps commemorated my milestone with a total of 69 merkins and WWIIs.  Divide the partner workout reps by 2 and that’s also 69.

The concept of goals came to mind as a topic to discuss.  I worked for a company for 42 years, 35+ full time and then another 6+ off and on after “retirement.”  We lived, breathed, and died by objectives – setting goals.  We had goals, stretch goals, super stretch goals, short term goals, long term goals, etc.  By and large goal setting and working toward them is good.  Personal goals are good too.  I’m not talking about New Years resolutions.  They are goals, but seldom do people, especially me, put much thought or dedication toward meeting them.

I remember a personal goal back around 1978.  I ran 5 or 6 days a week; mostly with two other guys. One was about 15 seconds faster per mile than me and the other about my speed.  I had a goal of running a 10k in under 40 minutes with my daily runs of around 3.5 miles at a pace of 7:30 +/-.  My first race, the second running of the Knoxville Expo 10K in 1979, I beat that goal with a 39:31 time.  My problem was that I did not have a goal set for myself after that.  I quit running for two or three months until I realized that I had set the wrong goal.  It should have been something like miles per week or runs per week.  Once I got my head right, I got back into it until plantar fasciitis put an end to serious running a few years later.

As I said, goals are good if we put thought into them, make them reasonable, make them a target that is tough to meet.  Our faith needs them, too.  They can be centered around Bible reading, quiet/prayer time, attending church, being an active volunteer in church, putting our faith into actions.

What goals do you strive to attain?  Give it some serious thought.

MOLESKIN:
Remember Kim, Dan, and their children as they face Kim’s losing battle with brain cancer.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Exact Moment In Time

THE SCENE:  70 degrees F, 93% humidity, partly cloudy skies.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Overhead hand claps, Imperial squat walkers, cherry pickers

Skip, Bernie, Karioki x2 across AO
THA-THANG:
Circuit 11’s Progressive Light Poles (Always return to start.  Like a Route 66 except the run from starting point gets progressively longer.)

1 T-Merkin/10 Box Cutters

2 T-Merkins/9 Box Cutters

Continue sequence until:

10 T-Merkins/1 Box Cutters

Dora on the basketball courts area using the seven perimeter benches.

Burpees x12

SSH x12 (4 Cnt)

WWII’s x12

Declined Dry Docks x12

Bench Jumps x12 (or 24 Step Ups)

V-Ups x12

Dips x20

MARY:
ABCs and LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
9 HIMs plus 2.0 Webelo
CIRCLE OF TRUST/BOM:

Alex Cravens, the Youth Pastor at Butterfield Church in Russellville, Arkansas, recently posted.

Don’t feel sorry for or fear for your kids because the world they are going to grow up in is not what it used to be. God created them and called them for the exact moment in time that they’re in. Their life wasn’t a coincidence or an accident. Raise them up to know the power they walk in as children of God. Train them up in the authority of His Word. Teach them to walk in faith knowing that God is in control. Empower them to know they can change the world. Don’t teach them to be fearful and disheartened by the state of the world but hopeful that they can do something about it. Every person in all of history has been placed in the time that they were in because of God’s sovereign plan. He knew Daniel could handle the lion’s den. He knew David could handle Goliath. He knew Esther could handle Haman. He knew Peter could handle persecution. He knows that your child can handle whatever challenge they face in their life. He created them specifically for it! Don’t be scared for your children, but be honored that God chose you to parent the generation that is facing the biggest challenges of our lifetime. Rise up to the challenge. Raise Daniels, Davids, Esthers, and Peters! God isn’t scratching His head wondering what He’s going to do with this mess of a world. He has an army He’s raising up to drive back the darkness and make Him known all over the earth. Don’t let your fear steal the greatness God placed in them. I know it’s hard to imagine them as anything besides our sweet little babies, and we just want to protect them from anything that could ever be hard on them, but they were born for such a time as this.

Just think about this and then think about what your own kids have already accomplished in life … no matter their age.  In all likelihood, you will think of some pretty incredible stuff.  You will also believe that Alex Cravens post is spot on.  Don’t stop with that, let your kids know how incredible they are.  You might catch them off guard and best of all, you might inspire them to achieve greater things.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.