F3 Knoxville

Author: Hammy

No One Knows

THE SCENE: 50 degrees F., 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Overhead/Out Front Hand Claps, Imperial Squat Walkers
THA-THANG:

AMRAP

12 Merkins

12 BBS

12 Decline Merkins

12 WWII Sit-ups

12 Dry Docks

20 Dips

10 Step Ups/leg

Bear Crawl 20 Yard to CMUs

12 Bent Rows

12 Curls

12 Upright Rows

12 Triceps Extensions

12 Squat Thrusters

12 Lawn Mowers/arm

12 Russian Swings

Run a Lap with 6 Burpees at turnaround point

Most HIMs completed 3+ round with two or three completing 4+ rounds.
MARY:
Box Cutters, Scissor Kicks, Hello Dollies, LBCs

COUNT-OFF & NAME-O-RAMA
8 HIMs and no FNGs
CIRCLE OF TRUST/BOM:

Moses sent out a plea for someone to that this mornings Q around 7:00 pm last night.  I was minding my own business and I got this Slack notification from him asking for some help.  Work commitments required that he leave about 20 minutes into the beatdown.  I had two thoughts.  One is that I’ll pick up the Q for him.  The other was the lesson taught in Matthew 24:36-44.

No One Knows That Day and Hour

36 “But concerning that day and hour no one knows, not even the angels of heaven, nor the Son, but the Father only. 37 For as were the days of Noah, so will be the coming of the Son ofMan. 38 For as in those days before the flood they were eatingand drinking, marrying and giving in marriage, until the day  when Noah entered the ark, 39 and they were unaware until  the flood came and swept them all away, so will be the  coming of the Son of Man. 40 Then two men will be in the  field; one will be taken and one left. 41 Two women will be  grinding at the mill; one will be taken and one left. 42  Therefore, stay awake, for you do not know on what day  your Lord is coming. 43 But know this, that if the master of  the house had known in what part of the night the thief was coming, he would have stayed awake and would not have let his house be broken into. 44 Therefore you also must be ready, for the Son of Man is coming at an hour  you do not expect.

I don’ have much to add other than I need to be ready.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Bomb Shelter 3rd Anniversary beatdown and 3rd F on October 17th

Transforming

THE SCENE: 72 degrees F., 92% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Walkout Merkins, Imperial squat walkers
THA-THANG:
We utilized the Week 0 workout from the IronPax Challenge

Four Rounds for Time:

50 Squats

40 BBS

30 Merkins

20 Iron Mikes (4 Count)

10 Burpees

400 Meter Run

(Some finished and exceeded the 4 rounds in the 30+ minutes allotted for the challenge.  The intent was to give the PAX a flavor for the challenge.)

MARY:
Flutter kicks, box cutters, flutter kicks, LBCs
COUNT-OFF & NAME-O-RAMA
15 HIMs – no FNGs
CIRCLE OF TRUST/BOM:
Romans 12:2 challenges us to not be conformed to the world but to be transformed.  If you are like me, being transformed is not a past tense activity.  I’m undergoing it in some aspects of my life and my relationship to God and His will.  Fortunately later in the verse some Bible translations use the phase “by the renewing of your mind.”  That part gives me some grace.  Not everyone experiences it like Paul, being knocked off his horse, blinded, and being transformed.  A lot of us are a work in progress; I know I am.

Starting out as a new father at the age of 23, I had some transforming to do.  I had to put aside a lot of my selfish goals and desires and become the parent my children needed and deserved.  Some would think that after 46 years of marriage to Julie I would have most things down pat.  Nope, although transformed in certain things, I still have a ways to go.  Starting in 1980, I had to learn how to transform my definition of being a boss into the true meaning of selfless leadership.  Along the 30+ years I found it sometimes too easy to slip back into the autocratic posture.  If anything, this would remind me how bad that managing style really is.  I still need to transform myself into a more caring, empathetic, and serving friend to others.  I have a great role model in Julie that has helped me make slow progress.  My introverted style has hampered me in that quest.

My faith is perhaps the most important area of my life to transform.  Along the way we all have experiences that give us a jolt or a nudge and our faith increases.  Sadly things happen that knock us back.  God want us to place our trust and our lives in His hands.  He want us to trust and believe in his Son, Jesus, and He want us to follow Him.  He wants us to be transformed.  I’m thankful that He is a loving and patient Father.

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

A Time To Build Up

THE SCENE: 73 degrees F, 92% humidity, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead/Out Front hand claps, Cherry Pickers
THA-THANG:

Release the Kraken AMRAP

6x Raised Leg Merkins

20x Squats

6x Dragon Merkins

20x Squat Step Ups

20 second Plank

20 second Right Arm Plank

20 second Left Arm Plank

20x Lunges

6x Tricep Merkins

20x Deep Side Lunges

Run a Lap (About 1/4 mile)

Average completion was about 3 rounds.

Grinder 7’s

1 burpee to 6 WWII Sit-ups with 13 yard bear crawl between.

MARY:
Flutter kicks, ABCs, Box cutters, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
17 HIMs
CIRCLE OF TRUST/BOM:
I was introduces to the Book of Ecclesiastes in 1965 when the Byrds release their hit, Turn, Turn, Turn.  It was written by Pete Seeger, one of America’s great song writers, in the late 1950’s.  Most of the lyrics are taken from Ecclesiastes 3: 1-8

Ecclesiastes 3:
1 “For everything there is a season, and a time for every matter under heaven:
2 a time to be born, and a time to die;
a time to plant, and a time to pluck up what is planted;
3 a time to kill, and a time to heal;
a time to break down, and a time to build up;
4 a time to weep, and a time to laugh;
a time to mourn, and a time to dance;
5 a time to cast away stones, and a time to gather stones together;
a time to embrace, and a time to refrain from embracing;
6 a time to seek, and a time to  s lose;
a time to keep, and a time to cast away;
7 a time to tear, and a time to sew;
a time to keep silence, and a time to speak;
8 a time to love, and a time to hate;
a time for war, and a time for peace.”
The song led me to read the Book and it surprised me with verses like:
1:3 “What does man gain by all the toil at which he toils under the sun?  4 A generation goes, and a generation comes, but the earth remains.”
1:9 “What has been is what will be, and what has been done is what will be done, and there is nothing new under the sun.”
The writer goes on to say that everything is meaningless/vanity.  All that we strive for is of no real value whether it is position, power, possessions, or persona.  There is injustice, oppression, evil, and wickedness.  We come into this world naked and we go out naked.
But at the end of the Book there is great wisdom given to the reader.  It is found in the final two verses.
Ecclesiastes 12:
13 The end of the matter; all has been heard.  Fear God and keep his commandments, for this is the whole duty of man.  14 For God will bring every deed into judgment, with every secret thing, whether good or evil.”
Wise words for us to remember and to heed.

MOLESKIN:
Cash is back to work 3 days a week, daughter Brittany is making progress with halo coming off soon.  Right side movement is encouraging.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Truth

THE SCENE: 76 degrees F, 78% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Cherry Pickers

Run length of the grinder and do one merkin at each concrete joint (every 19 feet for a total of 15)

Return to the Pavilion and do one Bobby Hurley at each concrete joint
THA-THANG:

Everyone grab a numbered CMU and mosey to Mt. Crumpit for a partner workout.  Partner #1 starts the exercises listed below while Partner #2 starts the first ascent of Mt. Crumpit and does the 3 burpees.  Each team is challenged to complete all of the listed exercises.

100 Squat Trusts

200 Bent Rows

100 Upright Rows

200 OH CMU Flutter Kicks

200 Curls

100 Derkins

100 Dips

100 Triceps Extensions

100 Russian Swings

 

Run up Mt. Crumpit to back side of Tree, do 3 Burpees, run back down, and switch with partner

MARY:
No time for Mary.  Returned to AO just as time expired.
COUNT-OFF & NAME-O-RAMA
Total of 14 HIMs
CIRCLE OF TRUST/BOM:
I shared the other magazine/paper clip that I carry in my wallet.  A few weeks ago I shared the one that I have been carrying around for 50+ years.  This one is relatively new; it came from the newspaper in January 1999.

“America first proclaimed its independence on the basis of self-evident truths.  America will remain a beacon of freedom for the world as long as it stands by those moral truths which are the very heart of its historical experience.  And so America:  If you want peace, work for justice.  If you want justice, defend life.  If you want life, embrace truth – truth revealed by God.”              Pope John Paul II, St. Louis, MO  January 1999

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

Share It

THE SCENE:  72 degrees F with 92% humidity
F3 WELCOME & DISCLAIMER by Hammy

WARM-O-RAMA: by Spook
3 SETS (10 mins)
LB Power – lunge jumps x 10
Flexibility- lying shoulder Angels x 10
Core – Shoulder taps x 10 each arm
THA-THANG: by Spook
3 SETS Upper Body (10 mins)
Clapping pushups x 10, 8, 6
Side plank 30 sec.
Under the fence pushups x 10
Reverse Plank 30 sec.
Glute Bridge 30 sec.

3 SETS (15 mins) Lower Body Circuit
25 air squat
25 Box jumps
25 crunches
25 lunges
25 Burpees

3 SETS (10 mins)
Bent over row x 10
Mixed rack carries 100m
Glute Bridge w/march

3 SETS ARMS (5 mins)
Curls x max reps 30 seconds

MARY: by Spook
Cool down (5 mins)
Bretzel x 10 breaths each side
Shoulder Angels x 10
COUNT-OFF & NAME-O-RAMA by Hammy
Total of 10 including Spook (Travis Elkins) from Fredericksburg, VA
CIRCLE OF TRUST/BOM: by Spook
Christians are called to spread the Gospel but how many of us actually do it.  And if we do, how often and to whom?  We should be doing it at a minimum to our own family and it should be repeated from time to time for our children.  (Spook proceeded to tell us the Gospel complete with Bible chapter and verse references.) At the end he simply said that is God’s expectation of us.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.