F3 Knoxville

Author: Waxjob

Just 6 Reps

THE SCENE: Clear and a bit on the cool side. Upper 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
40ish SSH waiting for Mayberry to pull up his panties or something
5x Cherry Pickers
5x Cobra Burpees
10x Tempo Merkins
10x Imperial Squat Walkers
15x LBAC each way plus Grady Corns

THA-THANG:
Starting in the parking lot, 24 merkins at each end for 48 total.

Mosey to the soccer field at Watt road.
12 merkins and 12 BBS at each corner for 48 total of each

Mosey to the Bob Leonard side soccer field
8 merkins, 8 BBS, 8 squat jumps at each corner plus the midfield line for 48 total of each

Mosey to the upper soccer field
6 merkins, 6 BBS, 6 squat jumps, 6 8-count body builders at each corner of an 8-stop figure-8 lap around the field for 48 total of each

Finished with enough time to head to the bars and do 4 sets of 12 E-Z Ups

MARY:
Mosey back to the AO and get in a few flutter kicks.

COUNT-OFF & NAME-O-RAMA
11 PAX this morning including FNG Resistor (Rich Crompton)
CIRCLE OF TRUST/BOM:
From My Utmost for His Highest – March 30:
The reason many of us stop praying and become hard toward God is that we only have an emotional interest in prayer. It sounds good to say that we pray, and we read books on prayer which tell us that prayer is beneficial— that our minds are quieted and our souls are uplifted when we pray. But Isaiah implied in this verse that God is amazed at such thoughts about prayer.

Worship and intercession must go together; one is impossible without the other. Intercession means raising ourselves up to the point of getting the mind of Christ regarding the person for whom we are praying (see Philippians 2:5). Instead of worshiping God, we recite speeches to God about how prayer is supposed to work. Are we worshiping God or disputing Him when we say, “But God, I just don’t see how you are going to do this”? This is a sure sign that we are not worshiping. When we lose sight of God, we become hard and dogmatic. We throw our petitions at His throne and dictate to Him what we want Him to do. We don’t worship God, nor do we seek to conform our minds to the mind of Christ. And if we are hard toward God, we will become hard toward other people.

Are we worshiping God in a way that will raise us up to where we can take hold of Him, having such intimate contact with Him that we know His mind about the ones for whom we pray? Are we living in a holy relationship with God, or have we become hard and dogmatic?

Do you find yourself thinking that there is no one interceding properly? Then be that person yourself. Be a person who worships God and lives in a holy relationship with Him. Get involved in the real work of intercession, remembering that it truly is work— work that demands all your energy, but work which has no hidden pitfalls. Preaching the gospel has its share of pitfalls, but intercessory prayer has none whatsoever.
MOLESKIN:

ANNOUNCEMENTS:
Mark your calendars for Swan Cabin weekend – Sept. 16-18

5 Round CMUesday

THE SCENE: A warm early fall morning. Not as cool as I’d like.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cobra Burpees x5 IC
Tempo merkins x10 IC
Crabettes x10 IC
TN Rocking Chairs x10 IC

THA-THANG:
Carry CMUs over to the corner of the parking lot where the stash used to be, just for nostalgia sake.

We have 5 rounds of 20 reps of each exercise:

  • Squat Thrust
  • 4ct Curls
  • BBS (CMU on chest)
  • Up/Over Merkins (each side = 1)
  • Alpos

After each round, take laps around the parking lot. Round 1 = 1 lap, Round 2 = 2 laps, etc.

If you finished, it was 100 reps of each, plus 15 laps around the parking lot. YHC didn’t quite finish.

MARY:
Barely sneaked in 30x 4ct LBCs
COUNT-OFF & NAME-O-RAMA
9 CMUs plus 2 ruck plates = 11 PAX
CIRCLE OF TRUST/BOM:
Repeat of James 3. Because I still haven’t got mine tamed yet:
Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness. 2 For we all stumble in many ways. And if anyone does not stumble in what he says, he is a perfect man, able also to bridle his whole body. 3 If we put bits into the mouths of horses so that they obey us, we guide their whole bodies as well. 4 Look at the ships also: though they are so large and are driven by strong winds, they are guided by a very small rudder wherever the will of the pilot directs. 5 So also the tongue is a small member, yet it boasts of great things.

How great a forest is set ablaze by such a small fire! 6 And the tongue is a fire, a world of unrighteousness. The tongue is set among our members, staining the whole body, setting on fire the entire course of life,[a] and set on fire by hell.[b] 7 For every kind of beast and bird, of reptile and sea creature, can be tamed and has been tamed by mankind, 8 but no human being can tame the tongue. It is a restless evil, full of deadly poison. 9 With it we bless our Lord and Father, and with it we curse people who are made in the likeness of God. 10 From the same mouth come blessing and cursing. My brothers,[c] these things ought not to be so. 11 Does a spring pour forth from the same opening both fresh and salt water? 12 Can a fig tree, my brothers, bear olives, or a grapevine produce figs? Neither can a salt pond yield fresh water.

MOLESKIN:
Really looking forward to when it finally gets cool… That was not today.
ANNOUNCEMENTS:
Hardship hill is just ahead!

More Back and Forth

THE SCENE: Quite pleasant… I wouldn’t actually say there was a chill in the air, but it was certainly cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cobra Burpees x5 IC
Imperial Walkers x15 IC
Tempo Squats x10 IC
LBAC x15 IC each way

THA-THANG:

Repeat of a Q I did at the Asylum a couple weeks ago. Except these light poles are spaced considerably further out!
Mosey around the south field to about the midpoint…
There are 20 cards, one at each light pole.
Start at the middle (pole #10), do the exercise on the card, then go to pole #11, then pole #9, then pole #12 etc.
Exercises (probably not in the right order…)
20 4ct Mtn Climbers
15 Merkins
15 4ct Monkey Humpers
10 Squat Jumps
15 CDD
20 BBS
10 Burpees
10 Iron Mike each leg
20 Flutter Kicks IC
(R&R)

Running short on time, so we skipped the last few cards. But we got 4.5 miles!

MARY:
30x 4ct LBCs IC
10 Merkins OYO
COUNT-OFF & NAME-O-RAMA
More miles than men this morning… Just 4 came out on this holiday weekend!
CIRCLE OF TRUST/BOM:
James 3:1-12 — Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness. For we all stumble in many ways. And if anyone does not stumble in what he says, he is a perfect man, able also to bridle his whole body. If we put bits into the mouths of horses so that they obey us, we guide their whole bodies as well. Look at the ships also: though they are so large and are driven by strong winds, they are guided by a very small rudder wherever the will of the pilot directs. So also the tongue is a small member, yet it boasts of great things.

How great a forest is set ablaze by such a small fire! And the tongue is a fire, a world of unrighteousness. The tongue is set among our members, staining the whole body, setting on fire the entire course of life, and set on fire by hell. For every kind of beast and bird, of reptile and sea creature, can be tamed and has been tamed by mankind, but no human being can tame the tongue. It is a restless evil, full of deadly poison. With it we bless our Lord and Father, and with it we curse people who are made in the likeness of God. From the same mouth come blessing and cursing. My brothers, these things ought not to be so. Does a spring pour forth from the same opening both fresh and salt water? Can a fig tree, my brothers, bear olives, or a grapevine produce figs? Neither can a salt pond yield fresh water.

MOLESKIN:
I hate running. Still.
ANNOUNCEMENTS:
Harship Hill Oct 2!

Back-And-Forth

THE SCENE: Muggy with a little fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
5 Burpees OYO
LBAC x15 IC each way
Tempo sissy squats x10 IC
Calf raises x20 OYO

THA-THANG:
Mosey on up the trail to about the middle of the path between the AO and the base of Everest.
There are 18 cards, one at each light pole.
Start at the middle (pole #9), do the exercise on the card, then go to pole #10, then pole #8, then pole #11 etc.
Exercises (probably not in the right order…)
20 4ct Mtn Climbers
15 Merkins
15 4ct Monkey Humpers
10 Squat Jumps
15 CDD
20 BBS
10 Burpees
10 Iron Mike each leg
20 Flutter Kicks IC
(R&R)

Running short on time, so we skipped the last couple of cards – Flutter Kicks and Burpees… sorta.

MARY:
Remember those Flutter Kicks and Burpees? Yeah. Did ’em.
COUNT-OFF & NAME-O-RAMA
14 strong this morning!
CIRCLE OF TRUST/BOM:
Philippians 4:8 – Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

Where are your thoughs pinned? When everything goes slack, when you have downtime, when you’re pumping gas or driving the kids to school, where does your mind go? Train your mind’s muscle memory to go back to the things mentioned above.

MOLESKIN:
I hate running.
ANNOUNCEMENTS:
Harship Hill Oct 2!

Life, the Universe, and Everything

THE SCENE: A bit cooler than it has been recently. Might rain… (but it didn’t)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x42 IC
Cherry Pickers x4 IC
TN rocking chairs x15 IC
Cobra burpees x4 OYO
Regular burpees x2 OYO
Crabettes x10 IC

THA-THANG:
Pax has a choice: “42” beatdown at the AO, or “Over the hill” beatdown at the boats.
“Over the hill” won by a landslide (over Choirboy’s warnings), so let’s grab a CMU and head off!

Stations are set up by the hill with the boats. First station is the timing station – Carry the 90lb sandbag up and over the hill, coming back around by the road.
Remaining stations are AMRAP:
Twist lunge
Tricep extensions
Squats
Blockees
Calf raises
Curls
Up & Over Merkins
LBCs
Ice skaters
Alpos

Didn’t think about the fact that our FNG may not know the lay of the land… He ended up taking a wrong turn, and we had to send out a search party. He was 80% named at that point (Waldo). The W got changed to a B during the COT due to cranial physique.

MARY:
Out of time today. Thanks Abu and Tank for teaming up to bring the sandbag back to the AO!
COUNT-OFF & NAME-O-RAMA
11 helped YHC kick off the 43rd trip around the sun. Welcome to FNG Baldo!
CIRCLE OF TRUST/BOM:
Short word of gratitude to the PAX for the fellowship, encouragement, help, and accountability over the last four years
MOLESKIN:
Thanks to everyone who brought blowers to clean off the AO. Not sure why everyone then decided to leave the AO for the beatdown…
ANNOUNCEMENTS:
Hardship Hill coming up – Sign up! Plus help build some obstacles.
Off the Chain on the 21st!