F3 Knoxville

Category: Bomb Shelter

Didn’t feel like running

THE SCENE: Extra moisty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, tempo squats, side by side merkins
THA-THANG:
6 total movements laid out down the grinder. Complete the circuit and run the short loop.

10 single leg lawnmower pulls w CMU

20 WW2s

30 side by side merkins

40 LBCs

50 Squats

60 each curls and skull crushers

We got two rounds in then played PAX roulette with CMUs

MARY:
Ain’t nobody got time for Mary this morning
COUNT-OFF & NAME-O-RAMA
Espy, hydrant, drifter, Yosemite, nailed it
CIRCLE OF TRUST/BOM:
God gave us loneliness so that we would pursue Him. Don’t satisfy your loneliness with cheap fixes, spend time with the Lord instead. (Got this from a book we are studying called The Voice of the Heart by Chip Dodd)
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on 7/2. Be there!

Run, Forrest, Run

THE SCENE: A bright morning, the muggy air of the evening before blown away on a wind that promised cool gusts to mellow the heat of the afternoon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 
Side stradle hops in cadence.
Cherry Pickers
Slow Mosey to Duck Pond
THA-THANG:
Duck Pond

Team core exercises to 100:
LBC
WW2
Flutter Kicks

Alcoa Football Field (1st and 10):
100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.

MARY:
Danger Zone.
Side Straddle Hops to Kenny Loggins “Danger Zone” with a squat every time the song says “Danger”

End result is 3 and a half minutes of SSH with sporadic squats.
COUNT-OFF & NAME-O-RAMA
Espy
Half Day
Third Base
Grouch
CIRCLE OF TRUST/BOM:

God has made us much more capable than we think we are!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Columbian Necktie Returns…Again…

THE SCENE: It was a beautiful morning. Mid 60s I think.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH, Plank, 10 Dancing Bears, Pistol Squats 10 each leg, 8 Cherry Pickers, Follow the Drifter warmup run to the kiddy slope(buttkicks, highknees, etc.)
THA-THANG:
Columbian Necktie. Basically a burpee but with an Absoultion (Catalina Wine Mixer) at the bottom in stead of a merkin. 20 cones. Run to the first cone and back and do 1 CNT, then the second and do 2. etc. etc. all the way to 20 (farthest made it to 16 today).
MARY:
Did some Flutter Kicks and Heals to Heaven to “Thunder” by Imagine Dragons. Basically anytime the chorus started, you’d switch from flutter kicks to pulsing Heals to heaven. 10 Hello Dollies, then LBCs for time.
COUNT-OFF & NAME-O-RAMA
3 PAX
CIRCLE OF TRUST/BOM:
I played that song from Fiddler on the Roof that has the chorus “TRADITION!!!” at the beginning of the beatdown. Columbian Necktie is a bit of a tradition at the bombshelter, but it’s not the most important thing. It reminds me of Matthew 15:1-9 where Jesus calls out some of the super righteous people for upholding a tradition rather than a command of God. There’s a book by Francis Chan called “Letters to the Church” where he makes the point that the Church has started to do the same thing. We are clearly commanded in scripture to love one another and be united. Yet, how many churches split and denominations are created over pieces of theology or traditions that have no clear root in the teachings of Jesus or scripture? Why are we making these traditions so dang important that we miss the commands of Jesus? Let’s take a look at our own lives where we’ve upheld some random thing as the most important, when it isn’t. Can we let go of that stuff for the sake of unity and brotherly love?
MOLESKIN:
Letters to the Church: https://www.amazon.com/Letters-Church-Francis-Chan/dp/0830776583
ANNOUNCEMENTS:
Don’t forget about convergence! Get signed up!

Carry the Fire

THE SCENE: Humid, No Breeze, Beautiful Sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-Straddle Hops – 15 in cadence
  • Temp Squats – 10 in cadence
  • Arm circles – 10 in cadence

THA-THANG:
“Carry the fire”

AMRAP MINI MURPH

  • 10 pull-ups
  • 15 merkins
  • 20 squats
  • Run Apex Loop
  • 1 CMU was “the fire” – CMU could not touch the ground and had to keep moving. Once it made a loop, another man had to carry it

MARY:

  • Timed planks
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

  • Carry the fire – reference to the book, “The Road” by Cormac McCarthy
  • Read John 1:4,5
  • Read Matthew 5:14-16
  • Through discouragement, doubt, anger and fear in this world, we have the opportunity to continue to carry the fire. We hold the fire in the darkest places. We carry it for out family. We carry it for our brothers. The darkness cannot overcome it.

MOLESKIN:
ANNOUNCEMENTS:

Remembering and Cultivating

THE SCENE: Partly cloudy, 61 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead claps, Windmills

3 Stop Suicides

Run to Stop 1

@Stop 1 – 1 Burpee

@ Start – 2 Burpees

@Stop 2 – 3 Burpees

@ Start – 4 Burpees

@ Stop 3 – 5 Burpees

@ Start – 6 Burpees

Repeat suicides with Flutter Kicks (4 Count)

THA-THANG:

Ol’ 69s (Perform 69 of each of the following)

  1. Merkins
  2. American Swings
  3. Step Ups
  4. Triceps Extensions
  5. Box Cutters
  6. Gobblet Squats
  7. Bobby Hurley’s
  8. Bent Rows
  9. WWII Sit ups
  10. Curls
  11. Lunges
  12. Lawn Mowers

Run a lap after each odd number exercise.  ( Approx. 0.22 miles/lap.)

Bear crawl 25 yards after each even number exercise.

Note: We cut the reps to 40 after the American Swings.  It may come back in a modified form with a partner 70s beatdown.

MARY:
Tabata with plank, right side plank, and left side plank (20 seconds on, 10 second rest for two rounds)

Box Cutters and cashed out with LBC’s

COUNT-OFF & NAME-O-RAMA
10 HIM’s including FNG Hydrant (Rich Carnes) plus Webelo
CIRCLE OF TRUST/BOM:
Each Memorial Day observance for me since 2010 has included remembrances of SSG Jason Dahlke, 1st Ranger Battalion.  He was killed in action on September 29, 2009 in Afghanistan at the age of 29.  He was the best friend of my daughter, Emily, and my son-in-law, Travis.  Travis was with him the day he was killed instantly by enemy fire.  It was Jason’s 6th tour and Travis’ 8th tour to either Afghanistan or Iraq.  Uncle Jason, as three of my grandchildren refer to him, was a warrior and seemingly invincible.  Only one of those attributes was true.

While Memorial Day initially brings to mind Jason’s ultimate sacrifice, my thoughts fairly quickly turn to the friendship he shared with Travis.  It was special and one of mutual respect, one in which a competitive spirit made each other better (Iron Sharpens Iron), and one that fostered undying loyalty.

It brings to mind men who have been “Jasons” in my life.  Ron, my best friend of well over 50 years until his death at age 62, seven years ago.  Gig, my soccer coaching partner and hiking buddy, who passed away 20 years ago at age 52.  It also brings Chip to mind.  He could have been a “Jason” according to his own admission had he not committed to move away from bad habits in the late 1990’s.  While great friends in the 1970’s and 1980’s, overseas work assignments for him separated us and we lost contact.  Only in the early 2000’s did we reconnect and pick up where we left off.  Our bond is strong and, although living 200 miles away, we stay closely in touch.

HIMs need strong connections with other men.  F3 recognizes that and strives to foster it.  For those of us with spouses, there is no better friend or confidant.  But there is something to be said about the special bond between a small group of men.  Those relationships can be tougher to form and they may be shattered by tragedy as in the case of Jason or Ron or Gig.  The challenge is to find that Chip in your life and not let things get in the way of maintaining a strong connection.  We all will be better for it.

MOLESKIN:
Travel mercies for Drifter and healing for ESPY’s ankle.
ANNOUNCEMENTS:
AO kickoff for Rockwood is Monday, May 30th.  AO kickoff for Speedway is June 4th.  Convergence at JUCO on July 2nd.  No other AO beatdowns that Saturday.