F3 Knoxville

Heavy Grumble, Grumble Part 2

THE SCENE: Muy Muy Bueno
F3 WELCOME & DISCLAIMER

Given and received
WARM-O-RAMA:

  • SSH: 10 x 4 IC
  • Tempo Merkin: 5 IC
  • Mountain Climber: 5 x 4 IC
  • 4 count cherry pickers
  • Tempo Squat: 5 x 4 IC
  • Baby Arm Circles: 10 x 4 F & 10 x 4 B
  • Moroccan night club 6 x 4 IC

THA-THANG:

Carry heavy things as a team or individually to each post.

  1. Mosey to dugout 1
  • 1/2 group “peoples chair” as long as it takes for the other half to finish 20 squats
  • 1/2 group 20 heavy squats

Switch Rinse repeat until everyone gets 100 squats

2. Mosey to track dump heavies

  • @ track 5 burpees
  • @playground 5 burpees

Rinse and repeat to 4, 3, 2, end at 1 on the track.

3. Mosey with sandbags to top of track

  • 5 merkins
  • 5 big boys

Rinse and repeat to 4,3,2,1

4. Mosey with sandbags to bottom of track

  • 5 – 4 count American hammers
  • 5  – 4 count flutter kicks

Rinse and repeat to 4,3,2,1

Lap #2

5. Mosey to mid field with sandbags

  • Pax in a single file line, plenty of space between. 1st man deadlifts the 60# sandbag and toss over head for the next man, then drop to plank the heavy bag travels to the end of the line. When all men are in plank, drag 40# sandbag under your body with opposite arm to the next man.
  • Recover, rinse, repeat. Modify to hold Al Gore, and drag the bag back up to first man between the legs of each man. 

MARY:
None

CIRCLE OF TRUST/BOM:

That was a hard thing gentlemen. THANK YOU FOR GIVING YOUR ALL. Most men are still asleep waiting to face the day. You have already went to battle and won. The COT today is brought to you by the Apostle Paul.

Key verse Eph 5:20

Eph 5:18  And do not get drunk with wine, for that is excess, but be filled with the Spirit,

Eph 5:19  speaking to one another in psalms and hymns and spiritual songs, singing and making melody with your heart to the Lord;

Eph 5:20  always giving thanks for all things in the name of our Lord Jesus Christ to God, even the Father;

Eph 5:21  and be subject to one another in the fear of Christ.

It’s easy to have a melody in your heart singing to the Lord when things are all good, but when things go wrong our flesh desires to rebel. Instead of focusing on the negative aspects of your situation, thank the Lord for your trials and trouble.

I love the closing thought in verse 21 as well. How do we as brothers ensure that we are holding this standard of giving thanks to the Lord? Be subject to one another in the fear of Christ. That’s accountability right there. That’s why F3 exists to be a helper for your brothers.

Rom 8:35  Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword?

Rom 8:36  Just as it is written, “FOR YOUR SAKE WE ARE BEING PUT TO DEATH ALL DAY LONG; WE WERE CONSIDERED AS SHEEP TO BE SLAUGHTERED.”

Rom 8:37  But in all these things we overwhelmingly conquer through Him who loved us.

Give thanks to Him for the good, for the bad, for the mundane, for the Joy. He alone is worthy. THANK YOU LORD.

MOLESKIN:
This was a repeat of my VQ, still an honor to Q at Rampart. Looking forward to many more.

welcome back Ride along!
ANNOUNCEMENTS:

pathfinder ruck training beginning soon

F3 in the nude?? What’s that about? 

Q calendar openings have been filled, thank you men.

Red-Light-Green-Light

THE SCENE: 54°F, Dry, Early
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops, some arm warm ups, it was good.
THA-THANG:
Ran to the CMU pile.

  • 50 curls
  • ran up the stars and did 5 pull-ups
  • 50 squat thrusters
  • ran up the stars and did 5 pull-ups

We grabbed some desks and played red-light-green-light

First Round:

  • On red – held an L sit on the desk
  • On green – leap frogged over the desk

Second Round:

  • On red – held a plank
  • On green – backwards crab walked

Third Round:

  • On red – Held an Algor
  • On green – Burpee long jumped

MARY:

We moseyed to the science building

  • 20 step ups (Each Leg)
  • 20 Dips

We ran the border of a parking lot. At each corner we did flutter Kicks, Mountain climbers, and a 30 sec plank.

CIRCLE OF TRUST/BOM:
I talked about how we might say we worship God, but in our hearts we we worship ourselves or other things of this world. Borrowed my word from Louie Giglio.

Listen

THE SCENE: Partly cloudy, temps in upper 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Plank Jacks, 10 Burpees, 10 Cherry Pickers, 10 Rocking Chairs, 10 Gas Pumps, 7 Twistees, 7 Pterodactyls Forward, 7 Pterodactyls Backward, Little of This and That

THA-THANG:

Mosey to Pavilion.  We will do Elevens starting with 10 Picnic Table Pull-ups and 1 Step up.

Mosey to beginning of Cardiac via the batting cage area.  We will run uphill stopping at the following areas to do the following exercises:

  • First Corner:  20 American Hammers (4 ct)
  • Second Corner:  20 Hello Dollies (4 ct)
  • Third Corner:  20 Flutter Kicks (4 ct)
  • Benches:  20 Bench Dips.
  • Rinse and Repeat

Mosey to the top of the Dragon Tail.  We will run down the trail and past the restrooms until we get to the roadway.  We will stop every five lights to do 10 Merkins.

Mosey to the Caribbean.  There will be cones place at every other island.  There is a list of exercises below.  We will do a candy cane run around the parking lot, stopping at every cone to do the first exercise listed.  This will continue until the end of the candy cane.  However, the first man who completes the exercise at the top of the candy cane (where two cones are placed together) will sweep all men back to the start.  Then we will do the same but with the next exercise on the list.  Here are the exercises:

  • Bear Crawl for 10 paces
  • Broad jump forward 5 times
  • Lunge backwards 10 paces

Next we Gentleman’s Mosey to the street, then run up Pickett’s Charge.  Those getting there first circle back to the six encourage them up the hill.

From the Coliseum we will run counterclockwise around the loop.  We will stop at 3 o’clock, 12o’clock and 9 o’clock to do the the listed exercise. The first man to complete the listed exercise sweeps all men back to 6 o’clock.  Here is the exercise:  20 Carolina Dry Docks at 3, up and down stairs at 12, and 20 Carolina Dry Docks at 9.

Mosey toward Haslam Rock.  Stop to gaze at the best sunrise in America.  Then mosey to AO.

MARY:
Abdominals.
COUNT-OFF & NAME-O-RAMA
12 Men, no FNGs.  We had Eliza, who calls his home Shamrock, working out with us this morning.
CIRCLE OF TRUST/BOM:

James 1:19  :  My dear brothers and sisters, take note of this:  Everyone should be quick to listen, slow to speak and slow to become angry.

I think it is the tendency of us men to want to fix things. That can be good when it comes to repairing your home.  But it can be bad when it comes to hearing someone who needs to talk or helping those in mental pain.  Perhaps our desire to “fix it” is why men are often accused of not listening as well as women. Someone shares their sorrows with us and we want to fix it, to make it right.  It is difficult to listen to the cries and tribulations of others.  Knowing the other is hurting, we may be too quick to give advice that the sufferer has already heard before. We don’t like it that the other is in pain – it disturbs our own world and we want to make that world right, smooth and non-painful.  So we dole out the advice without fully listening.

Here’s some advice when someone needs to talk or comes to you in mental pain:  LISTEN.  Be there for that sufferer.  Frankly, sometimes there is no worldly solution.  Life can hurt and sometimes there is no answer other than “Live and Let God.”

Here’s a quote from the theologian, Henri Nouwen, that I think is quite apropos:

When we honestly ask ourselves which person in our lives mean the most to us, we often find that it is those who, instead of giving advice, solutions, or cures, have chosen rather to share our pain and touch our wounds with a warm and tender hand.  The friend who can be silent with us in a moment of despair or confusion, who can stay with us in an hour of grief and bereavement, who can tolerate not knowing, not curing, not healing and face with us the reality of our powerlessness, that is a friend who cares.

True listening is a skill that all of us need to learn.  It can hurt to truly listen to someone who is hurting because we suffer too.  But, in so doing, aren’t we becoming more like Christ or God would want us to be, taking on the wounds of our fellow humans?

MOLESKIN:
Prayers for our Veterans with praise for them serving our country; prayer of praise for the good news about Matlock’s nephew, John, who had successful brain surgery; prayers for those traveling, including high school students like Snitch’s daughter who will be traveling to Colorado to a Christian based camp there; prayers for Sparkler’s father-in-law who is critically ill.
ANNOUNCEMENTS:

There is a flag posting ceremony at the Veterans Cemetery across Lyon’s Bend starting at 8:30 this morning.  Men are invited to join the Boy Scouts who will be posting the flags for the veterans.  Some of us will also be going to Hardship Hill today to help set up obstacles.  The race is Monday.  On Saturday, June 10, we will have a workday here at the Asylum to help beautify this wonderful park.  Drum Major set up this service opportunity up for us.  On June 17, F3 and FIA will contribute to the KARM Dragon Boat Festival.  And, registration in now open for FORG3, a F3 brotherhood event that will occur in September.

Coach Me Up!

THE SCENE: Too nice to call it the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 15
  • Cherry Pickers (IC) 4 CT X 10
  • BIG Baby Arm Circles Forward X 10 (IC)
  • BIG Baby Arm Circles Backwards X 10 (IC)
  • Seal Claps (IC) 4 CT X 10
  • Overhead Claps (IC) 4CT X 10
  • Lineup to run the mile

THA-THANG:

The Murph – modify as needed

  •  1 Mile
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Squats
  • 1 Mile

COUNT-OFF & NAME-O-RAMA – 12 men participated
CIRCLE OF TRUST/BOM:

On June 28, 2005, Lt. Michael Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander in Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates.

By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Philippians 2:3-4 – Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

Hebrews 13:16 – Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God

John 13:34 – A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

COACH ME UP Podcast with Jimmy Dikes and Chris Burke podcast focuses on sports and faith; this is an awesome podcast! Lots of coaches and athletes sharing their faith. Jimmy and Chris are accountability partners to each other and encourage each of us to have someone in our lives.

Each of us needs someone to coach us up AND/OR to be accountable to; let’s all prayerfully consider being a part of a shield lock or a small group.

What is a shield lock? Be a part of a small group of 3-6 men, meet 1-2 times a mont to share, listen, pray, etc. It can be before, during or after a regular F3 Q OR on an opposite day OR on a Sunday morning for breakfast, etc.  There’s no set time…whatever works for the 3-6 men you are linked with.

Contact Guardrail if interested in being a part of a Shield Lock.

ANNOUNCEMENTS:

  • Hardship Hill on Monday
  • KARM’s Dragon Boat Race – June 17 – Need Rowers & Donations
  • Sign up to be a part of a Shield Lock

Chasing Light Poles

THE SCENE: Upper 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some stretching and warming was accomplished.
THA-THANG:
Run to a light pole and do 10 jump squats, 10 merkins, and 3 burpees.  Run to the next light pole and do the same set of exercises, same reps.  Run to the next light pole, etc.  Once back at the first pole, do 23 SSHs on a 4 count.  Then repeat until time.  There were 19 stops per lap around the park, but we did some light poles twice because we passed them both ways.  Most of us made it to 24 light poles, but Snitch and Mouthwash made it to 27.  Potato Head had to leave early or he would have done 30 something.

Fellowship mosey back to the AO.

MARY:
We had time to do ATMs to cash out before the weekend.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

My 23rd anniversary is tomorrow.  Be nice to your wives, especially if you have kids and are busy.  Nuff said.

MOLESKIN:
Prayers were said, especially for everyone traveling for the summer.

ANNOUNCEMENTS:
Hardship Hill on Monday