F3 Knoxville

Author: Shooter

“Good” Ascent

THE SCENE: lil nippy

WARM-O-RAMA:
Lil this and that

Around the Worlds

Cadence for the following

10 4-count merkins

10 tempo squats

THA-THANG:

Big hill

  • Squat jump halfway up, bear crawl the second half, when tired of jumping bear crawl, when tired of bear crawling, squat jump
  • At the top did some Al Gore then went back to the bottom
  • Second time up, Lunge halfway, then sprint to the top

Pavalon

70 pullups combined with partner, when not doing pullups we were getting our burpee on

Mosey back to the top of the hill

Mosey to the lil hill with some steps, along the way we  got some merkins cranked out

Flutter kicks + merkins in cadence followed by a trip up the hill to the Lakeside Rock. then back down

Mosey to the AO, along the way, some more MERKS!

At the last speed bump we got 10 burpees in and then had ourselves a jailbreak

MARY:
Some cadence Merkins, ankle touches, and the lovely BOAT CANOE
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
I drew the following from Jocko Willink

The appropriate response to failure or generally adversity is acceptance of personal responsibility and duty to overcome. I think that this is one of the themes of Judeo-Christian theology and of existentialism. It is also an incredibly pragmatic outlook. If you adopt this, then you will never fall into the trap of learned helplessness or self-victimization. Jocko beautifully demonstrated this with one word, “Good”. Throughout his time as a Navy Seal, his response to adversity was and still is “Good”. I encourage you all to at least consider the above, and to read Jocko Willink’s books as well as his podcast Jocko Podcast.

Jocko discusses responsibility around minute 135

 

 

 

JUCO with 3 FNGs

THE SCENE: Crisp morning with some nice dew in an unfamiliar place.

WARM-O-RAMA:

10 x Cherry Pickers

10 x Tempo Squats

3 burpees

10 up/down merkins

Lil bit of this and that

10 x Little baby Arm Circles forward and backward

Mosey

THA-THANG:

Split Open and Melt

10 burpees, merkins, squats followed by nine, then eight of each etc.

Mosey to some benches

Alternated dips and box jumps for ~30 seconds each two sets of each exercise

Mosey back with some lunges thrown in on the way back to the AO

Back at the AO

Partner ab work

Raised leg pushdowns

Followed by some suicide sprints to be capped off with some cadence flutter kicks

COUNT-OFF & NAME-O-RAMA

8 PAX with 3 FNGs

CIRCLE OF TRUST/BOM:
Often we end up in places we may not like. It is best to accept personal responsibility and try to alter the future with introspection and change within. I encourage you all to find one or two things to be better at each week. If you were to do that diligently, I imagine you would be far happier at the end of the year than not. Personally, I am a bit distant with friends and family. I have been trying to be more open and communicative with them.

Bunch o Hunks at the DAWG POUND

THE SCENE: Perfect early morn weather yessirrr

WARM-O-RAMA:

Side straddle hop ~20 IC

Tempo Squats- 10 IC

5 Burpees

Merkins- 10 IC

Short Mosey

5 Burpees

THA-THANG:
Mosey to the tennis court

Dirt/Contact

  • 4 Count Flutter Kicks x 20
  • Inchworm Half the court
  • 3 burpees
  • Lunge second half
  • 3 burpees
  • Sprint back

Repeat two more times with the other two sets beginning with 20 merkins and 30 reverse crunches

Run Like an Antelope/You Enjoy Myself

Mosey to the track

Partner Section

  • At the entrance to the track, 4 count flutter kicks x 20
  • At the first turn, 20 dips, 10 burpees, 20 reverse crunches
  • Second turn, 10 sundials each leg, 20 merkins

Rinse and Repeat

Heavy Things

Mosey back to the AO for some dealer’s choice

Boat Canoe via Ratchet IC

Pickle Pounders via Mayberry IC

5 Cheeky Burpees at the end
CIRCLE OF TRUST/BOM:
Recently, I have been thinking about the proper way to live life. It has become apparent that life is full of suffering, which is quite depressing, but there is a way to live in which nihilism does not creep. I believe that would be to live life accepting responsibility, which is a sacrifice, but it assigns meaning to life. I think that this is a very powerful idea. If you accept those things, then you will not find yourself hiding from pains and seeking only pleasures, but maybe you can confront the pains and compose something better for you and those around you.

Cain and Abel

I spoke briefly about the story of Cain and Abel. In the first half of the story a few things happen.

Abel is making good sacrifices and is looked upon favorably by God

Cain is making lackluster sacrifices and is not looked upon favorably by God

Abel’s life seems to manifest in an idealistic manner

Cain’s life is full of struggle

Cain becomes resentful and after being told by God to make better sacrifices, he decides to kill Abel (Abel is almost like the embodiment of the ideal, so in a way he is destroying what he could be if he makes the proper sacrifices).

The second half of the story deals with how to respond to an act, but the main points I wanted to convey lie in the first half

  1. You can choose to live a life without sacrifice, but it probably will be a life without meaning i.e. even if you have all the material goods you could ever want, they will not be actually worth anything, since you decided not to make a sacrifice and because of this, there is no meaning in your life.
  2. Making good sacrifices is your best chance to have your life manifest itself as close to the ideal as possible. It will not always work, but when it doesn’t, you just need to reorient your sacrifice. For example, I recently took an exam. I made some silly mistakes that will cost me, even though I restricted things I value (time with friends and family). However, all I need to do is reorient how I used that time and I will likely not make the same mistakes in the future.
  3. Pick the life full of meaning. Be responsible, make sacrifices. You will be forced to confront the unknown, gloom, pain, but you and the others around you will be better.