F3 Knoxville

Walking with God

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Cherry Pickers, 10 Windmills, 40 Above Head Hand Clappers (4 count), High Knees to end of parking lot, Butt Kickers back to start of parking lot.
THA-THANG:
Mosey on roadway toward gate entrance at Lyons Bend.  Stop on right side of road where walking trail hits road. 20 American Hammers.

Mosey to Cone that will be about 30 yards east on trail. We will do Route 66’s to cone that will be on trail east and then south on trail.  We will come back to starting cone after each Route 66.  We do four Route 66’s with the following exercises:

  • Mountain Climbers (4 count)
  • Merkins
  • Big Boys
  • Dive Bombers

Mosey west and cross roadway.  We will stop to do 20 more American Hammers.

Mosey on trail to bottom of Mt. Everest.  We will do the following exercises then run to summit of Mt. Everest and repeat the exercises.

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • 40 Baby Crunches

Mosey to stop sign at northeastern corner of Admin bldg.  We will stop to do 20 Hello Dollies.

Mosey to Monument and then down the Dragon Fly to the shaded parking lot across the street from parking lot at entryway to Northern Ball Park.  We will have the following races across the parking lot with the man winning the most races getting a free breakfast from Lily:

  • Bear Crawl Race (small length of parking lot)
  • Hop Race (small length of parking lot)
  • Bernie Sanders Race (long length of parking lot)
  • Frisbee Accuracy Throw
  • Sprint Race (long length of parking lot)
  • If there is a tie between the winners (for example, five different men win the above events) then we will have a playoff with a Paddle Ball Accuracy Contest

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

What Does A Walk With God Look Like?

Have you ever wondered what taking a walk with God would be like?  What would he want to talk about?  How often would he glance at you as you walked along a path?  What would it be like to have Him in your presence?  Would it be comforting?  Scary?  Terrifying?  Wonderful?  Would God be gazing at nature as He walked along with you?  What would you want to say to Him?  What would you want to ask Him?  What if he touched you?  What would that be like?

In the Bible, we read of those who are awestruck in the presence of God.  They fall to their knees before Him.  Yet we also read of God being the great Comforter, the great Physician, the rock upon which we can lean and rest.

The Bible teaches us that God is always with us.  He is omnipresent.  As we walk along in our journey of life, He is there.  So if He is truly there, why not talk to him?  Why not ask Him what He is thinking?  Why not talk to Him about both the beauty and ugliness you see in this world.  Why not ask Him for his strong and steady hand?  Why not lead on him like he is your father, your Heavenly father?

I got the idea for this message when I was listening to Careless (Shawn Slate) deliver a sermon at Redeemer Church of Knoxville.  He talked about taking walks with his wife.  He commented that he tends to walk with a fast pace, rushing ahead, wanting to hurry up and get to whatever the destination is.  His wife, meanwhile, walks much more slowly, not so rushed, wanting to gaze at the scenery, the world around her.  Careless said he has learned more about walking with God by walking with his wife.  He has learned to slow the pace, take time to see the beauty of God’s world, and also take time to talk to the woman he loves and married.

I want to spend more time walking with God.  I need to take the time to do that with a slower pace in mind.  I need to truly focus on Him better when doing so, actually think of Him being in my presence, truly there with me.  When I pray, I need to think of Him reaching out to touch me.  It may raise some hairs on my head but it will also bring me closer to Him.  That’s what He wants.  And, when I think about it, that’s what I want to.  Furthermore, isn’t that what YOU WANT?  Use your imagination if you have to at first.  Expand your thoughts, think of Him with you, walking beside you.  Slow your pace for a while and converse with God.

MOLESKIN:
Prayers for Junk’s wife, for Thurnderstruck’s mother, for Crawdad’s wife, for Farva’s friend who died, and for Baby Smalls who was recently born.
ANNOUNCEMENTS:
Next 3rd F is August 10 at 8:30, Redeemer Church of Knoxville.

Brickyard BOMBS

THE SCENE: Partly Cloudy, 74°F, Feels like 75°F, Humidity 94%, Wind 0mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Ssh 20x IC
  • Imperial walkers 20x IC
  • Annie’s 10x Each arm forward & backward
  • Little of this/little of that

THA-THANG:

  • Mosey to the area next to the splashpad
  • Brickyard Bombs – Partner up, P1 does exercise, P2 bear crawls from fence to grass & back, flapjack
    • Burpees 50x
    • Overhead claps 100x 4ct
    • Merkins 150x
    • BBS 200x
    • Squats 250x
  • Mosey to planters
  • 11s
    • Step up
    • Dips

MARY:

  • Captain Thors 5x BBC/20x Hammers IC
  • Flutter kicks 15x IC
  • Hello Dolly 15x IC
  • Boat canoe till time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
GOOD

When things are going bad, there’s going to be some good that will come from it.
Oh, mission got cancelled? Good. We can focus on another one.
Didn’t get the new high-speed gear we wanted? Good. We can keep it simple.
Didn’t get promoted? Good. More time to get better.
Didn’t get funded? Good. We own more of the company.
Didn’t get the job you wanted? Good. Go out, gain more experience, and build a better resume.
Got injured? Good. Needed a break from training.
Got tapped out? Good. It’s better to tap out in training than to tap out on the street.
Got beat? Good. We learned.
Unexpected promblems? Good. We have the opportunity to figure out a solution.

  • Jocko Willink – Discipline Equals Freedom Field Manual

Everything that happens to you in life isn’t always good, but how we face those situations is up to us. We can dwell on them and let them eat at us, or we can say ‘Good’ and figure out how to move forward and use that experience to teach us something.

MOLESKIN:

ANNOUNCEMENTS:

Uva Uvam Viviendo Varia Fit

THE SCENE: Warm but not the complete toaster oven of recent workouts.  Mid 80s, partly sunny, slight breeze.

F3 WELCOME & DISCLAIMER

Check

WARM-O-RAMA:
Motivators, 7 count decreasing, cherry pickers x10 4-Ct, Mosey to curb at intersection NE of admin building, 25 calf raises, 25 step ups

THA-THANG:

Mosey to trail at the top of the Tail of the Dragon

  • ROUTE 66 Burpees (note to self… never do this exercise again with Burpees!)

Mosey to big oval parking lot south of the Ball fields

  • NO MERCY MILE (ended up being a little under 1/2 of a mile)
    • Near end: Bear Crawl around turn
    • Run to ½ way point. 25 Merkins. Run to curve
    • Far End: Lunges around turn
    • Sprint to ½ way point. 25 Squats. Run to Curve.
    • Rinse and Repeat. (only got 1/2 way around before we had to get a move on)

Mosey to bottom of Baby Cardiac.

  • Hill Suicides
    • Run up to ½ way point (where the shade stopped) and back 3 times.
    • 25 flutter kicks (2-ct)
    • Run up to ½ way point and two times, then get to the top and do 25 LBCs

Mosey to stop sign at intersection of circle drive where we did the calf raises, 20 American Hammers, 4-ct IC

MARY:
20 heel touches on 6.

COUNT-OFF & NAME-O-RAMA
10 strong (Gobbler not tagged)

CIRCLE OF TRUST/BOM:

UVA UVAM VIVIENDO VARIA FIT (inscription on the Sign of the Hat Creek Cattle Company in the book Lonesome Dove; part 2 of the LD Word Post)

The inscription at the bottom of the sign of the Hat Creek Cattle Company, a fictional business run by ex-Texas Rangers Gus and Call in the book Lonesome Dove, is mangled Latin that Gus (a decorated ex-Ranger and all around fun dude, but who isn’t quite as smart as he would like to believe, or like others to believe) tacked on there on a whim (and probably to make others think he was a scholarly fella) that loosely translates to A Grape changes color (ripens) when it sees another grape. We are changed by the lives of those around us. Toxic people can cause us to wither and rot.  Gus and Call, in the book, are complete opposites in personality, but deep down they love and respect each other, and complement each other to the point that together they overcome many life-threatening challenges during the great cattle drive described in the book.  Look to surround yourself with people who will help you ripen!  There’s a theory that your personality is shaped by the 5 people you spend the most time with, so pick them wisely!

  • Proverbs 12:26 The righteous choose their friends carefully, but the way of the wicked leads them astray.
  • Proverbs 27:17 As iron sharpens iron, so a friend sharpens a friend. (Who knew that one of F3’s slogans was immortalized at the bottom of a sign in one of the Great American Novels??)

MOLESKIN:
Prayers for Hooker’s friend, who passed away recently, leaving a grieving family behind.  Thankful that Jinxy was able to show up again with us in the Fake Gloom and crush the workout in spite of a recent health scare.

ANNOUNCEMENTS:
None

Cleaning up the burbs

THE SCENE: 72 94% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Burden carry 800 meters

30 sandbag cleans

800m run

30 burpees with high pulls

800 m run

21 sandbag cleans

42 merkins

800 m run

15 sandbag cleans

30 merkins

800 m run

9 sandbag cleans

18 merkins

800 m run

Hill work with 10 sandbag high pulls at the bottom of the hill and 10 ruck ball busters (thrusters+good morning) at the top. Lunged across Trader Joe’s parking lot then back down to AO for core work

COUNT-OFF & NAME-O-RAMA
Assfault Barbie Ratchet Archie

Truck stop ruck

THE SCENE: Beautiful cool and clear weather

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No warm-o-rama. We just started the ruck

THA-THANG:
Ruck with 60# sand bag. With 2 PT stops

Stop 1

  • 20 pull throughs
  • Suitcase carries, Berrnie Sanders, overhead carries
  • Best crawl around 18 yard box
  • 20 merkins per line intersection

2nd PT

  • Burpee sand bag throw down soccer field
  • Sand bag toss for distance
  • Cash out merkin, merkins to failure with ruck on, merkins to failure without ruck, merkins to failure from knees

MARY:
Nothing interesting

COUNT-OFF & NAME-O-RAMA

Butters, crossbar, wall ball

CIRCLE OF TRUST/BOM:

MOLESKIN:
Rest in God and his plan don’t try to control everything.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.