F3 Knoxville

Category: Bomb Shelter

The 44

THE SCENE: Perfect.  62 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
44 SSH IC

10 arm circles forward IC

10 arm circles backwards IC
THA-THANG:
Mosey Loop over troll bridge turn right and back to the grinder.

Four Stations at Grinder 20 yards apart – Perform 11 reps at each station then move to next exercise.  (I checked on my calculator.  4×11=44 for those that went to public school like me.  🙂 )

  • Merkins
  • Big Boy Sit Ups
  • Catalina Wine Mixers
  • Supermans
  • Jumping Squats
  • Side Straddle Hops (4 ct)
  • Carolina Dry Docks
  • Ankle Biters (4 ct)
  • Apollo Ohno (2 ct)
  • Monkey Humpers

Mosey the Loop, Rinse, and Repeat  (All made it to somewhere in the 2nd round when time expired.)

MARY:
Little Baby Crunches for 1 minute

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
“Do Hard Things!”  I believe that I’m supposed to do hard things.  I was in some training for work this week, and it rubbed me the wrong way because the central point was to find ways to reduce, minimize, avoid stress in life.  The premise was that stress is a negative.  I believe stress is neutral.  It is neither good or bad.  It is my reaction to stress that can be good or bad.  You come to F3 and apply stress to your body.  The body reacts and gets a little stronger.  There is a value in stress and doing hard things.  I know someone whose spent the last 20 years retired and avoiding stress.  From my point of view, it does not look like a very fulfilling life.  Maybe it’s not even a physical thing.  Maybe you need to have a tough conversation with someone.  That’s hard, but there is value in it.  Maybe you don’t feel right about your relationship with God or a higher power, if you prefer.  It can be hard to find the courage to talk with someone who seems to have that good relationship.  Do hard things.  James 1:2-5
ANNOUNCEMENTS:
Good luck to all Hardship Hill participants.

A Little Cardio

THE SCENE: Fall is definitely here. Mid 50s. Brisk is a good word. Still got sweaty.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence on a 4 count: 20 SSH, 10 Beast Merkins, 20 calf raisers with an arm twist, warm up lap with a finishing sprint
THA-THANG:
At the upper most loop (past the fountain), partner up. Run in opposite direction as your partner. Do 3 exercises every time you meet, and increase reps each meeting by 5 (5, 10, 15, 20).

  • Burpees
  • Iron Squats
  • V-ups

After completing 20, head to Crumpit for a Dora. Partner runs around the tree while other does some reps

  • 100 Beast merkings
  • 200 Bicycle crunch (2 count)
  • 300 squats (did not finish)

MARY:
All in cadence on a 4 count: 10 good mornings, 10 single leg dead lift (with a quad stretch), 20 crunch, 20 left side crunch, 20 right side crunch, 10 left elbow to right knee crunch, 10 right elbow to left knee crunch, hold superman for time.
COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
Read this and wanted to share.

Found among his papers in Zimbabwe after he was martyred for his Christian faith. It is the moving testimony of a martyr.

I’m a part of the fellowship of the unashamed.
The die has been cast.
I have stepped over the line.
The decision has been made.
I’m a disciple of His and I won’t look back, let up, slow down, back away, or be still.

My past is redeemed.
My present makes sense.
My future is secure.

I’m done and finished with low living, sight walking, small planning, smooth knees, colorless dreams, tamed visions, mundane talking, cheap living, and dwarfed goals.

I no longer need preeminence, prosperity, position, promotions, plaudits, or popularity.
I don’t have to be right, or first, or tops, or recognized, or praised, or rewarded.
I live by faith, lean on His presence, walk by patience, lift by prayer, and labor by Holy Spirit power.

My face is set.
My gait is fast.
My goal is heaven.

My road may be narrow, my way rough, my companions few, but my guide is reliable and my mission is clear.

I will not be bought, compromised, detoured, lured away, turned back, deluded or delayed.

I will not flinch in the face of sacrifice or hesitate in the presence of the adversary.
I will not negotiate at the table of the enemy, ponder at the pool of popularity, or meander in the maze of mediocrity.
I won’t give up, shut up, or let up until I have stayed up, stored up, prayed up, paid up, and preached up for the cause of Christ.

I am a disciple of Jesus.

I must give until I drop, preach until all know, and work until He comes.

And when He does come for His own, He’ll have no problems recognizing me.

My color will be clear!

This vibrant declaration was contributed by Dr. Nina Gunter who got it from veteran missionary Louise Robinson Chapman (Africa: 1920-1940). One side note is that today this commitment statement circulates among Christians (and even web sites) with the byline “Author unknown.”  The story behind this statement makes it all the more potent! 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill coordinating obstacle set-up

CMU carry adventure

THE SCENE: Fall arrived at bombshelter this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the park
THA-THANG:
Dora style workout with 100 reps of each exercise. While one partner worked, the other farmer carried CMU to other end of grinder and back. Mosey around park when done and come back, rinse and repeat

  • Merkins
  • CMU squats
  • Curls
  • BBS
  • Shoulder press
  • flutter kick (4 count)

MARY:

20 v ups

LBCs for time
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:
Sometimes it’s best to step outside your routine. I did recently and was glad that I did
MOLESKIN:
Bravo to Mr Rogers for still putting in the work he can while recovering from injury
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

While the Q was away the PAX did play

THE SCENE: 35% chance of rain with about 75% actual coverage of the park.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
??? Sorry, fartsacked….
THA-THANG:

???? Sorry, was running around the park trying to find everyone. 

MARY:
This I did witness. 10 V-ups and squats for time.
COUNT-OFF & NAME-O-RAMA
7 PAX

0 Q
CIRCLE OF TRUST/BOM:
My now double confession. The one is obvious. I was late for my own Q. I am sorry and somehow neglected a side thing of turning my alarm back on after these 2 weeks away.

The second is much harder to admit, but oddly due to another simple mistake. Jesus holds us men to a high standard when he said, “Whoever looks at a woman with lustful intent has committed adultery in his heart.” Normally, given my past addiction to pornography, my first and only defence against these random temptations is to humble myself and pray immediately asking Jesus to give me his righteousness and to renew my mind. I don’t know what caused me to try and deal with the thought in my own strength, but it didn’t go well. I failed on the simple task of setting my alarm (so to speak) and trusting in God’s strength and righteousness to rescue me from the situation. So my heart quickly spiraled into a bad place and even began to seek out borderline pornographic content. Thank God for my wife, Carolyn! She called me in that exact moment to chat. I ended up confessing to her and God started stepping in to heal my brokenness. How much is that like Christ!? How much were the HIMs this morning like Christ as they sought me out in the gloom wondering where I was? Jesus leaves the 99 and seeks the 1. I’m thankful for men I call friends who echoed that attitude this morning in leaving the comfort of their beds and heading out into the rain to seek me out.
MOLESKIN:
If you are dealing with something. Don’t deal with it alone. You need others to help you whether you realize it or not. Don’t be like I was and try to hide it for years and years. Get it out in the light.
ANNOUNCEMENTS:
Don’t forget about all the Hardship Hill stuff! Check the slack.

Leg day on repeat

THE SCENE: Pleasant once again
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Merkins, Cherrypickers
THA-THANG:

We did this beatdown a week ago but it was only @swerve, myself and an FNG present and there was an open Q slot, so we did it again =)

Grab a CMU and mosey to Mt. Crumpet for a Dora style beatdown.

100 Imperial Squat Walkers (2ct) and 100 Squat Thrusters at the bottom. the other PAX runs halfway up crumpet with a CMU then transitions to melungeoning the rest of the way up. 10 merkins once you reach the top. Continuous murder bunny to the road before returning to the AO

MARY:
Ab work for time
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:
Spoke on the diffence between reacting and responding to a situation. Reactions are gut reactions that often aren’t our best. A response allows us to separate ourselves from the stimulus and pause to consider how we want to respond. Respond, don’t react.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.