F3 Knoxville

Category: Bomb Shelter

Sua Sponte

THE SCENE: 69 degrees F., 97% humidity, cloudy with threat of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, baby arm circles, windmills, overhead claps, squats (all x11).
THA-THANG:

Pick up a CMU and overhead carry on Route 66 from Illinois to the Missouri state line.

Route 66 was a 0.33 mile loop.  A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona.  The listing of the workouts at each station is below:

  • Missouri State Line:

Lap 1: CMU Thrusters x11

Lap 2: Dips with CMU x11

Overhead Carry CMU to Kansas

Lap 3: Squat Jumps x11

Lap 4: Dry Docks x11

Lap 5: BBS x11

Lap 6: SSH (4 count) x11

  • Kansas State Line:

Lap 1: Merkins x11

Lap 2: CMU Upright Rows x11

Lap 3: CMU Dips x11

Overhead Carry CMU to Oklahoma

Lap 4: Squat Jumps x11

Lap 5: Dry Docks x11

Lap 6: BBS x11

  • Oklahoma State Line:

Lap 1: SSH (4 count) x11

Lap 2: Merkins x11

Lap 3: CMU Swings x11

Lap 4: CMU Dips x11

Overhead Carry CMU to Texas

Lap 5: Squat Jumps x11

Lap 6: Dry Docks x11

  • Texas State Line:

Lap 1: BBS x11

Lap 2: SSH (4 count) x11

Lap 3: Merkins x11

Lap 4: CMU Thrusters x11

Lap 5: CMU Dips x11

Overhead Carry CMU to New Mexico

Lap 6: Squat Jumps x11

  • New Mexico State Line:

Lap 1: Dry Docks x11Lap 2: BBS x11

Lap 3: SSH (4 count) x11

Lap 4: Merkins x11

Lap 5: Lunge Dead Lift x11/arm

Lap 6: CMU Dips x11

Overhead Carry CMU to Arizona

Arizona State Line:

Lap 1: Squat Jumps x11

(Bear Crawl Back to Missouri for Lap 2)

Lap 2: Dry Docks x11

(Bear Crawl Back to Missouri for Lap 3)

Lap 3: BBS x11

(Bear Crawl Back to Missouri for Lap 4)

Lap 4: SSH (4 count) x11

(Bear Crawl Back to Missouri for Lap 5)

Lap 5: Merkins x11

(Bear Crawl Back to Missouri for Lap 6)

Lap 6: CMU Curls x11

Overhead Carry CMU to California (Back to the AO)

  • California State Line:

Squat Jumps x11

Dry Docks x11

BBS x11

SSH (4 count) x11

Merkins x11

CMU Swings x11

 

MARY:
Squats, Dry docks, BBS.
COUNT-OFF & NAME-O-RAMA
9 HIMs – welcome back Tightspot.
CIRCLE OF TRUST/BOM:

We typically start our F3 workout with the word “voliltion.”  What got me thinking about this was a photo I saw a few years ago.  It was a picture of the football field with Army and Navy playing.  The caption said something about it being the only game where every player on the field was willing to die for me and my freedom.  I also thought of my son-in-law, Travis.  During one of his 8 tours of duty he received the Bronze Star for Valor because he chose to live by the Ranger creed to leave no man behind, put himself in harms way, neutralized the situation, and dragged his wounded teammate to safety.  Sua Sponte is the Ranger motto – of our own accord or volition.

If you saw Saving Private Ryan, you may remember when a dying Captain John Miller (a Ranger) tells Private Ryan to “earn this.”  This disappointed many Army Rangers because they believe that a Ranger would not say something like that.  Rangers don’t expect their service to be “earned”, their service is their own volition.  Sua Sponte!

This is Christ like action. He chose to obey his Father on His own volition.  Yes, in His prayer in the garden, He did ask if there was some other way to accomplish His mission but he always came back to say that He would do the will of His Father.  Jesus didn’t ask us to earn it.  He did it by choice so that our sins would be forgiven, we would be declared justified in God’s eyes, and redemption could be ours.  We don’t have to earn it.  We only need to repent, profess Christ, obey, and follow.  Not easy, but at least we know the way to everlasting joy and peace.

MOLESKIN:
Prayers for healing for Swerve (and Postpone), Avocado as he gets ready to deploy, Arnold as he prepares to ship out in late September, Drifter as he and Caroline train to help with refugees coming to Knoxville, Rep Sleepy in his prayer request.
ANNOUNCEMENTS:
Gathering at Woodshack’s Friday evening to bid “see you later” to Avocado, Dog Pound CSAUP on Saturday morning, Hardship Hill the first Saturday of October, IronPax Challenge signup.

Spectacular Panini

THE SCENE: Sprinkly, 72 degrees, 1000% humdity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20.
  • Cherry pickers x 8.
  • A little of this.
  • A little of that.

THA-THANG:
The listed workout contained 3 rounds of 5 exercises.  To progress to each new exercise, the pax performed 10 Mr. Spectaculars.

  • CMU curls x 20, 30, 40
  • CMU thrusters x 20, 30, 40
  • CMU flutter kicks x 20, 30, 40
  • CMU Big boys x 20, 30, 40
  • CMU Goblet squats x 20, 30, 40
  • Most of the pax made it to the second round at least.

MARY:
Plank for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs and one 2.0
CIRCLE OF TRUST/BOM:
Philippians 3:13-14 says, “Brothers, I do not consider that I have made it my own.  But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.” Perseverance is something that I have historically not been great at.  Yet things like F3, and most of my heroes for that matter, are great at this.  There is a “strain” that we should feel in this life if something is worth doing.  My own Dad worked swing shift at a paper mill and went to school for 18 years to earn his undergraduate degree.  It was hard.  I’m sure there were times where he wanted to quit, but he didn’t.  He stuck it out.  We will all face those types of challenges in our lives when life will get hard, and we will question, “Is it worth all this?”  It might be a particular job, a degree, a marriage, or a struggle with our kids.  However the answer is yes, yes it is.  We have to dig down and gut it out when it hurts.  We have to strain, but it is so much easier to do that together than it is to try and shoulder that alone.  God bless you men.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heavy PT

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Merkins and the Sally song with weighted Squats
THA-THANG:
Weight vest/ruck beatdown, all movements performed under weight. Mosey around Alcoa, stopping at every other light pole for PT. We found ourselves at Suckmore and got most of the way through 7’s that included Merkins and Imperial Squat Walkers.

MARY:
Got back to the AO with just enough time for another round of Squats with Sally
COUNT-OFF & NAME-O-RAMA
Espy, Drifter, Smoky, Veep, Pinnochio
CIRCLE OF TRUST/BOM:
Shared the Message version of 2 Cor. 3

“Your very lives are a letter that anyone can read, just by looking at you. Christ himself wrote it, not with ink but with God’s living Spirit, not chiseled in stone, but carved into human lives and we publish it”

This verse is a great reminder to have your life be a letter worth reading!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout scheduled for the 28th at the Arsenal!

F3 B-Ball

THE SCENE: Upper 60s and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry-pickers, and LB Arm Circles
THA-THANG:
Everything was basketball themed.  Started off with a plank line and the person in the back would dribble between everyone and once he gets to the end passes the ball back to the last guy and gets down in a plank.  We worked our way down doing both high and low planks.

  • Next we did a relay. When one person dribbles the ball to the other end and back, everyone switched between merkins and squats.  After a few trips each we switched it to dips and dry docks.
  • Next we did a layup relay.  One person would dribble down the court and have to make a layup and dribble to the other goal and make a layup.  You had to make the layup.  While he did that the rest switched between squat jumps and SSHs.
  • The last station everyone got 2 free throws.  We did this as a group so what the shooter got we all did.  If you made 0 shots we had to run to the end do 5 burpees and run back and do 5 more.  If you made 1 shot it was 10 burpees.  If you made both shots it was 5 superstars.

MARY:
We did dealers choice all including a basketball.
COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:

1. “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
2. Talent wins games, but teamwork and intelligence wins championships
3. I can accept failure, everyone fails at something. But I can’t accept not trying
4. My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.
5. You must expect great things of yourself before you can do them
6. Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.
7. “If you quit once it becomes a habit. Never quit!”
8. To learn to succeed, you must first learn to fail.
9. The minute you get away from fundamentals – whether it’s proper technique, work ethic or mental preparation – the bottom can fall out of your game, your schoolwork, your job, whatever you’re doing.
10. Some people want it to happen, some wish it would happen, others make it happen
11. Learning’s a gift, even when pain is your teacher.
12. I’ve never lost a game I just ran out of time
13. My body could stand the crutches but my mind couldn’t stand the sideline.

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

Chariot Dice

THE SCENE: mild. 70s. Not too humid. Good day for a run
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH and a warm up lap with stretches
THA-THANG:
8 squares with different exercises.

  • Goblet Squats
  • Dips
  • BBS
  • Merkins
  • Bent Rows
  • Box Jumps
  • Flutter Kicks
  • Decline Merkins

Start on a square and roll the dice. Do the number of reps shown and repeat. When you roll doubles, do double reps and then murder bunny to the next square.

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
8 HIMs and a 2.0
CIRCLE OF TRUST/BOM:
Life can feel pretty random when you’re in the middle of it. My own life was extremely random and chaotic in college. Drifting from place to place. Doing random jobs to make ends meet. But when you look back on life, you can see God’s providence at work. For example, all of my seemingly random work and school experience led to a random encounter for a great job which led to moving out here which led to randomly running in the park and randomly joining F3 and randomly dealing with a deep sin issue in my life. You see my point that it’s not really random. God is in control, and whatever random, chaotic, scary thing is going on, you can trust that God is working it out for your good even if it hurts.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lots going on.

3rd F type event at Swerve’s Church

Going away party for Avocado

CSAUP at dog pound

All the stuff for Hardship Hill