F3 Knoxville

Author: Waxjob

Hide-and-Seek

THE SCENE: Low 40s and raining. Perfect weather to embrace the suck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Swerkins x10 IC
Mosey to the nearest cover
LBAC x20 each way
Overhead claps x15 IC
BBS x20 OYO

THA-THANG:
Head over to the main quad and pair up in threes. One man under cover at each side, third runs between with two burpees before relieving.
Apparently we headed out too quickly, because Archie found us here after making a lap around campus….
Exercises:
Swerkins / Carolina Dry Docks
Squat Jumps / Iron Mikes
Box Cutters / LBCs
Superman Swims / Flamingos

Move over one shelter for random dice roll tabata. Four cycles of 20s work/10s rest.
Merkins
MORE Iron Mikes
Crabettes
Star Jacks
Freddie Mercurys
Jump-ropes

MARY:
Mosey back to the first cover for Flutter Kicks x51 IC. Arrived back at the AO exactly 0615.
COUNT-OFF & NAME-O-RAMA
The Stalwart 7 showed up for this cold and rainy beatdown.
CIRCLE OF TRUST/BOM:
Joshua 1:9 – Have I not commanded you? Be strong and courageous. Do not be terrified, do not be discouraged, for the Lord your God will be with you wherever you go.

In our day to day life we have a whole lot fewer things that would make a person terrified than they did in Joshua’s day. However, there are definitely a whole lot of things that can add up to bring a world of discouragement. I had a few things happen this week at home that really piled on that discouragement side, so this verse coming up in the message yesterday at church was quite timely, and I hope it can encourage you as well.

MOLESKIN:
It’s a good thing I had signed up to Q today, or I might have ended up in the fartsack… Good to work with you guys today!
ANNOUNCEMENTS:
Cold-weather CSAUP hosted by Asylum AM/PM coming up, check Slack for details.

Fear the Cardboard

THE SCENE: Mid 30s, clear and calm. Not too many more days until all the leaves are gone and the AO is clean again…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Tempo Merkins x10 IC
Crabettes x10 IC
LBAC x10 IC each way
Tempo Squats x10

THA-THANG:
Grab a CMU and circle up.
Bunch of dudes today, so a few (including YHC) were resigned to Murder Blocks. I gotta get a weight on those things.

Working independently today. Not a race, concentrate on form!

Cardboard wienkie as follows:

15 Up & Over Merkins (L+R=1)
30 Upright Row
20 Squat Thrust
30 Curls
30 Tri Ext
30 CMU LBC
30 CMU Swing
20 Hand-Release Derkin
20 Lawn Mowers (each side)
15 Twist Lunge (each leg)
20 OHP each arm (or 50 with both arms)
20 ALPOs
20 V-ups
Total reps add to 500… But start over at the top when you finish.
No running on the schedule today, but take a lap any time you need one.

MARY:
10x LBC IC. Felt super easy without the blocks.
COUNT-OFF & NAME-O-RAMA
Lucky 13 for today’s 500 o’ fun!
CIRCLE OF TRUST/BOM:
Short. Doesn’t mean it’s easy:
Be kind to one another, tenderhearted, forgiving one another, even as God for Christ’s sake has forgiven you.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Coat drive still ongoing! Check out the new Service Opportunities channel on Slack

Redeeming the Flags

THE SCENE: The kind of weather you forget… Cool, clear, dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry pickers x5 IC
Cobra burpees x5 OYO
Hindurkins x10 IC
Crabettes x15 IC

THA-THANG:
Grab a CMU, partner up, and line up across the grinder by the outhouse for some Dora 1-2-3, flag redemption style.

100 Burpees
200 CMU Squat Thrust
300 ALPOs
Battle buddy runs to the Scrapyard, does 2 pull-ups, runs back to relieve.

And that was about it for time! Early finishers alternate with planks and running to do 5 easy-ups.

MARY:
Flutter Kicks x51 IC
COUNT-OFF & NAME-O-RAMA
9 came out today. Well, not “came out”, but you know.
CIRCLE OF TRUST/BOM:
My Utmost for His Highest – Nov. 11:

The Supreme Climb

He said, “Take now your son…” —Genesis 22:2

God’s command is, “Take now,” not later. It is incredible how we debate! We know something is right, but we try to find excuses for not doing it immediately. If we are to climb to the height God reveals, it can never be done later— it must be done now. And the sacrifice must be worked through our will before we actually perform it.

“So Abraham rose early in the morning…and went to the place of which God had told him” (Genesis 22:3). Oh, the wonderful simplicity of Abraham! When God spoke, he did not “confer with flesh and blood” (Galatians 1:16). Beware when you want to “confer with flesh and blood” or even your own thoughts, insights, or understandings— anything that is not based on your personal relationship with God. These are all things that compete with and hinder obedience to God.

Abraham did not choose what the sacrifice would be. Always guard against self-chosen service for God. Self-sacrifice may be a disease that impairs your service. If God has made your cup sweet, drink it with grace; or even if He has made it bitter, drink it in communion with Him. If the providential will of God means a hard and difficult time for you, go through it. But never decide the place of your own martyrdom, as if to say, “I will only go to there, but no farther.” God chose the test for Abraham, and Abraham neither delayed nor protested, but steadily obeyed. If you are not living in touch with God, it is easy to blame Him or pass judgment on Him. You must go through the trial before you have any right to pronounce a verdict, because by going through the trial you learn to know God better. God is working in us to reach His highest goals until His purpose and our purpose become one.
MOLESKIN:
I was happy to help the Bomb Shelter faithful earn back their flags after abandoning them at the Convergence last Saturday…
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Indie 500

THE SCENE: Mid-50s and clear. Slight smell of 2-stroke exhaust.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Tempo Squats x10 IC
Crabettes x10 IC
LBCs x15 IC

THA-THANG:
Grab a CMU and circle up. We’re working independently today. Cardboard wienkie as follows:

15 Up & Over Merkins (L+R=1)
30 Upright Row
20 Squat Thrust
30 Curls
30 Tri Ext
30 CMU LBC
30 CMU Swing
20 Hand-Release Derkin
20 Lawn Mowers (each side)
15 Twist Lunge (each leg)
20 OHP each arm (or 50 with both arms)
20 ALPOs
20 V-ups
Total reps add to 500… But if you get done early, R&R.

After each exercise, take a lap around the outhouse.

MARY:
Just put up those CMUs
COUNT-OFF & NAME-O-RAMA
16 showed up to get better today.
CIRCLE OF TRUST/BOM:
Utmost.org from Nov 5:

Partakers of His Suffering

…but rejoice to the extent that you partake of Christ’s sufferings… —1 Peter 4:13

If you are going to be used by God, He will take you through a number of experiences that are not meant for you personally at all. They are designed to make you useful in His hands, and to enable you to understand what takes place in the lives of others. Because of this process, you will never be surprised by what comes your way. You say, “Oh, I can’t deal with that person.” Why can’t you? God gave you sufficient opportunities to learn from Him about that problem; but you turned away, not heeding the lesson, because it seemed foolish to spend your time that way.

The sufferings of Christ were not those of ordinary people. He suffered “according to the will of God” (1 Peter 4:19), having a different point of view of suffering from ours. It is only through our relationship with Jesus Christ that we can understand what God is after in His dealings with us. When it comes to suffering, it is part of our Christian culture to want to know God’s purpose beforehand. In the history of the Christian church, the tendency has been to avoid being identified with the sufferings of Jesus Christ. People have sought to carry out God’s orders through a shortcut of their own. God’s way is always the way of suffering— the way of the “long road home.”

Are we partakers of Christ’s sufferings? Are we prepared for God to stamp out our personal ambitions? Are we prepared for God to destroy our individual decisions by supernaturally transforming them? It will mean not knowing why God is taking us that way, because knowing would make us spiritually proud. We never realize at the time what God is putting us through— we go through it more or less without understanding. Then suddenly we come to a place of enlightenment, and realize— “God has strengthened me and I didn’t even know it!”
MOLESKIN:
Great seeing Slide Rule out again! Also, everyone grab a Q!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Out of Juice

THE SCENE: Clear and mid-40s. Just cool enough that you don’t drip too much sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH IC
5x Cherry Pickers IC
9x Failure to Launch IC
15x LBAC both ways, Overhead Claps, and Raise the Roof
15x Crabettes IC
THA-THANG:
My third Q this week… Creative juices are running low. Today is half of each of two previous beatdows, smashed together.

Mosey/Bernie to the CMUs, each pick one.
Battle Buddy up for the first section, a modified Dora.
One PAX does specified reps of stationary exercise while the other performs the specified moving exercise.
When reps are done, stationary PAX goes to relieve moving PAX, who switches to the stationary. All exercies (stationary and moving) done with CMU.
When this was last Tuesday’s CMUesday at the asylum, each PAX did each exercise twice. Today, each exercise just once.

10 Bus Drivers / Mosey
15 Blockees / Bear Crawl
20 V-Ups / Rifle Carry
25 Derkins / Weighted Duck Walk
30 Squats / Murder Bunnies
35 Curls / Twist Lunge

After putting up the blocks, time for a little Bump and Run.
Exercises in each of the parking lot’s 4 corners. Start with PAX at each corner, plus one “bump” group. Begin work, each corner does reps until bumped. “Bump” group moseys from one corner to the next, bumping the group there to the next station.

Merkins
Pickle Pounders
BBS
Embrace the Earth Burpees

MARY:
Just a little mosey back to the AO
COUNT-OFF & NAME-O-RAMA
Perfect 10 today, ideal number for both beatdown fragments.
CIRCLE OF TRUST/BOM:
Utmost.org from yesterday (Nov 5):

Partakers of His Suffering

…but rejoice to the extent that you partake of Christ’s sufferings… —1 Peter 4:13

If you are going to be used by God, He will take you through a number of experiences that are not meant for you personally at all. They are designed to make you useful in His hands, and to enable you to understand what takes place in the lives of others. Because of this process, you will never be surprised by what comes your way. You say, “Oh, I can’t deal with that person.” Why can’t you? God gave you sufficient opportunities to learn from Him about that problem; but you turned away, not heeding the lesson, because it seemed foolish to spend your time that way.

The sufferings of Christ were not those of ordinary people. He suffered “according to the will of God” (1 Peter 4:19), having a different point of view of suffering from ours. It is only through our relationship with Jesus Christ that we can understand what God is after in His dealings with us. When it comes to suffering, it is part of our Christian culture to want to know God’s purpose beforehand. In the history of the Christian church, the tendency has been to avoid being identified with the sufferings of Jesus Christ. People have sought to carry out God’s orders through a shortcut of their own. God’s way is always the way of suffering— the way of the “long road home.”

Are we partakers of Christ’s sufferings? Are we prepared for God to stamp out our personal ambitions? Are we prepared for God to destroy our individual decisions by supernaturally transforming them? It will mean not knowing why God is taking us that way, because knowing would make us spiritually proud. We never realize at the time what God is putting us through— we go through it more or less without understanding. Then suddenly we come to a place of enlightenment, and realize— “God has strengthened me and I didn’t even know it!”
MOLESKIN:
Not sure what was going on in that white van that was idling in the parking lot with an empty driver’s seat. Kinda wanted to run close by it so maybe the doors open and I get snatched in and don’t have to do any more burpees.
ANNOUNCEMENTS:
Tomorrow! Tomorrow! Convergence! Tomorrow!