F3 Knoxville

The CMU Tour

THE SCENE: 68 degrees at circle up Humidity at 91%…perfect for a CMU Tuesday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up with 25 SSH on 4 count, Cherry Pickers x8, A little this and that, Thai fighters x10 each leg
THA-THANG:
Grab CMU’S and put them down to mosey the loop up baby hill and down dragon tail.

Objective: Mosey with CMU’s and stop at 5 stations along loop.  1) Curls 2) Row 3) Squats 4) Overhead Press 5) 4ct Flutters

Did loop 4xs then back to AO, put up CMU’S

MARY:
Bit of time left so hit burpee ladder add one burpee at each parking spot total of 50 burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Challenge was to make public declarations of some sort and to thank, encourage, and make those who have helped you along your journey aware of such.  Most importantly, a declaration of faith.  If not in spoken word then in act.

The Kraken Strikes Back

THE SCENE: Either low 70’s or upper 60’s not sure.  But it wasn’t humid and it felt good outside.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around the outhouse

THA-THANG:

RAW style Kraken with CMUs.  8 cones in a circle.  Once you complete your current station, run a lap with your CMU around the circle to the next station.

  • Overhead Press x 50
  • Curls x 50
  • Tricep Press x 50
  • Blockies x 25
  • Squats x 50
  • Walking Lunge around the circle
  • V-up x 30
  • Alternating hand block merkins x 50
  • Upright Row x 50
  • Deltoid Raise x 50
  • Calf Raise x 50
  • Bear Crawl around the circle
  • Mr. Spectacular x 25
  • Blockey Hurley x 30
  • Side Lunge x 30
  • Colt 45’s

MARY:
No MARY at RAW

COUNT-OFF & NAME-O-RAMA
Wall Ball, Cavalier, Bartman

CIRCLE OF TRUST/BOM:
Be Thankful.   Simple concept – be thankful for the people and circumstances in your life.   We seem to be going through a particularly rough season of illness and disease within our PAX.  Be thankful for what you do have.

MOLESKIN:

ANNOUNCEMENTS:

Intro of the Mallets

THE SCENE: 68 degrees w Lightning off in the distance
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

Seal Clap SSH x 20 -enough of that let’s get busy
THA-THANG:

  • Mosey with over sized Mallets x 4 taking turns doing 20 thrusts while others do high knees when Q says halt
  • first station Burpee run up long hill stopping at cones to do 3 Burpees =21
  • Second station Dora Trifecta w Curls, Triceps, Presses using 25lb plates , BB runs to cones 10 Dive Bombers
  • Third station Ab Kracken
  • Forth station Death Crawl (Bear crawl stopping at every cone Merkins x3) across parking lot
  • Fifth station Tunnel of Love
  • Sixth station BB up Run opposite direction around square when meet do 15 party cake BBSs

MARY: 

Ring of Fire w Merkins 3,2,1
COUNT-OFF & NAME-O-RAMA
20 Strong w Hercules(Tank) as Co-Q

Mandolin, Booster, Anchor Man, Judge Judy, Stye, Erector,Kickflip,Archie, Trolly, Spotter, Sweeper, Gump, KenJo, Pool Boy, Murmaid, 5K,  Nutmeg, Swanson, Ribbed, Abscess
CIRCLE OF TRUST/BOM:
Genesis 4:9 Are we our brothers keeper. Yes. This is a crazy time for our country. It may feel like things are out of our control and hopeless. Stay focused on helping those around you and in your life. We will have opportunities to help others so don’t neglect. God is the one in control.
MOLESKIN:
We all struggle with something…pray for one another.
ANNOUNCEMENTS:
Convergence at the Big Ball and 3rd F to follow

Comfort of Judgement

THE SCENE: Sunny, hot but a breeze helped.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-straddle hops, 10 Plank Jacks, 10 Side Bend Stretches Left and 10 Right, 10 Cherry Pickers, 10 Tempo Merkins
THA-THANG:
Mosey to Stop Sign at southeast corner of Admin Bldg.  20 Hello Dollies.

Mosey to Outdoor Chapel.  Team up into pairs of two.  We will do Doras.  While one partner runs around building on the sidewalk the other partner does exercise.  These are the exercises:

  • 100 Decline Merkins off stage.
  • 100 Four Count Mountain Climbers
  • 100 Big Boys Sit Ups
  • 100 Bench Dips
  • 100 Four Count Hello Dollies

Mosey to Playground.  We will do elevens at benches starting with ten bench jumps and one decline merkin.

Mosey to Pavilion.  We will do sevens starting with six picnic table pull-ups and one bench dip.

Mosey to stop sign at northeastern corner of admin bldg.  20 American Hammers

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Nine men including one FNG:  Joe Salamanca whom we dubbed “Nature Boy.”
CIRCLE OF TRUST/BOM:
Finding comfort in God’s Judgement

From Proverbs Chapter 1 (24-28) in ESV Bible:

Because I have called and you refused to listen,

have stretched out my hand and no one has heeded,

25  because you have ignored all my counsel

and would have none of my reproof,

26  I also will laugh at your calamity;

I will mock when terror strikes you,

27  when terror strikes you like a storm

and your calamity comes like a whirlwind,

when distress and anguish come upon you.

28 Then they will call upon me, but I will not answer;

they will seek me diligently but will not find me.

Those of us who read the Bible sometimes read about God’s wrath and judgment. It can be quite discomforting when we do so.  God seems quite upset, quite irate, when it comes to sin.  Sometimes I ask myself, “Do I want that kind of God?” when I read about his anger and vengeance toward sin.  God’s wrath is difficult to think about.  We tend to like the idea of a loving God but not of a judging God.

I particularly don’t like to think of his anger and judgment when thinking of my own sins.  I don’t want that burning fire coming after me!

While God’s wrath may seem “Ungodly” in our modern world of “tolerance for others”, do we really want a God who does not judge sin?  When we see the hatred and injustice that occur in this “tolerant” world, do we want a God who sits idly by, just watching it all happen while munching on brownies?  When we see children being abused, victims slaughtered by evil dictators, people losing their fortunes due to swindlers, do we want our Creator to do nothing in regard to it?

I want God’s judgment (just not against me!).

Think of yourself as a father or father to be.  You love you children.  You want great things for them.  But are you not going to be angry and passionate when you see someone hurt them?  No way!  Are you going to sit by and just let them get hurt?  I don’t think so.  You will tear doors down to get to the one who hurts them.  Also, are you indifferent when your children themselves do wrong?  Are you going to sit by idly if they purposefully pick a fight with a younger child?  Or, are you not going to feel embarrassment, anger, and shame if they steal from a store or friend?  You are going to take action!  You won’t like doing it but you will discipline them.  You will do that because you love them.  You want them to be morally straight, to be loving to others, to be of good character.

If we look at the issue more closely, we do want a God who gets angry about sin, who judges bad deeds.  We desire a just world where evil is punished.  And we do have a God who is just.

But what does our just God see when it comes to us humans?  We all sin, after all.  Well, our sin probably stirs his wrath.  Fortunately, we have a God who loves us.  He may hate our sins but He is slow to anger.  He is also willing to die on a cross in atonement for our sins.  He loves us so much that He sent His only son to die for us.  As the great song by Stuart Townend proclaims, “Tis the power of the cross, Christ became sin for us.”

God, thank you for judging my sins.  Also, thank you for sending your only son to die for my sins so that I might live for you.

MOLESKIN:

Prayers for Steam on his new adventure of traveling with his job.  Prayers for Thunderstruck’s mother.
ANNOUNCEMENTS:
Convergence and 3rd F this Saturday!

HBDTM

THE SCENE: Slightly tolerable. Mid to upper 70’s and plenty humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

40x SSH IC
40x Squats IC
40x LBAC (20 each way)
40x Calf Raises OYO
20x Asphalt Kissers IC

THA-THANG:
Mosey up to the near field.
4x suicide of 40ft, 40 cubits, 40yd, and 40m. 10x squat jumps between each suicide.
Mosey down the hill to beside the baseball field
40x 4-ct LBCs IC
Trot onto the field, run 40 bases, do 40 8-count body builders. Any order.
(Most everyone did 4 body builders after each lap)
Mosey to the Watt Rd field
Bear crawl 40yd, 5x 4-ct Asphalt Kissers
Crab walk 40yd, 5x 4-ct Asphalt Kissers
Crawl bear 40yd, 5x 4-ct Asphalt Kissers
Walk crab 40yd, 5x 4-ct Asphalt Kissers

Mosey back to the concrete bleachers
Pick up flying EH along the way!
40x Box Jumps OYO

40’s on the hill beside the bleachers… Start with 5 BBS at the bottom, 35 Merkins at the top. Then 10/30, etc.

Ran outta time about halfway through… Wanted to make sure to get in some Mary:

MARY:
40x 4ct Flutter Kicks
40x 4ct Side Crunch (20 each side)

COUNT-OFF & NAME-O-RAMA
9 PAX this morning, including flying EH Swayze
CIRCLE OF TRUST/BOM:
Today is my 40th birthday, and there’s no way I’d want to start it other than out getting better with some like-minded HIMs. Looking at the number 40, though, it’s a number that represents testing, trial, or refinement. Jesus spent 40 days and nights in the desert. The Israelites wandered for 40 years in the desert. The flood was 40 days and nights of rain. Most of us are somewhere in the neighborhood of that 40 year mark… If today were the end of your 40 years in the wilderness, would you be found ready to enter the Promised Land?
MOLESKIN:
Great to have Lillydipper and Pele clown car their way over here. And it’s always fun when a flying EH actually lands. Makes for some great mumblechatter between the huffing and puffing!
ANNOUNCEMENTS:
Convergence next weekend! Everyone at Big Ball 7am sharp! Also, save the date 9/14 for Truckin’ to the Pound. Be on the lookout for more info…