F3 Knoxville

Category: Bomb Shelter

Feller Patriot

THE SCENE: Partly cloudy, 71 degrees F., 90% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby arm circles, Windmills
THA-THANG:

Mosey to the Greenway trail just past the Troll Bridge.

Circuit 11’s

(Run to the 1st light pole, do the T-Merkin, run back to the start and do the 10 Box Cutters.  Continue until reaching the 10th light pole.)

1 T-Merkin/10 Box Cutters

2 T-Merkins/9 Box Cutters

Continue sequence until:

10 T-Merkins/1 Box Cutter

Mosey back to the AO via Alcoa Road.

 

Grinder Kraken using the 11 perimeter benches.

Burpees x10

SSH x12 (4 Cnt)

WWII’s x12

Declined Dry Docks x12

Bench Jumps x12 (or 18 Step Ups)

V-Ups x12

Iron Mikes x12

Inclined Merkins x20

Bulgarian Split Squats (x10 per leg)

Dips x20

Squat Jumps X12

 

MARY:
WWII sit-ups, baby crunches
COUNT-OFF & NAME-O-RAMA
4 HIMs plus Webelo (2.0).  An honor to have Scout from Fort Campbell for a weekend beatdown.
CIRCLE OF TRUST/BOM:
Bob Feller played for the Cleveland Indians (aka Cleveland Guardians).  He bypassed the minors and first pitched in the majors at the ripe age of 17.  During his career he threw three no-hitters and 12 one-hitters. He is the only pitcher to throw a no-hitter on opening day, April 16, 1940.  After his 4th season, Bob was returning to Cleveland from a visit with his terminally ill father to sign what was to be a multi-year, high dollar contract but the day was December 7, 1941.  The next day, rather than signing with the Indians, he signed with the United States Navy and spent the next four years on the USS Alabama.  He chose country over self.

Feller resumed his baseball career with the Indians in 1946 and threw his second no-hitter.  He was a significant factor in the World Series win in 1948 and the American League pennant in 1954.  By the time he retired in 1956 he led the American League in win six times and strikeouts seven times.  He was an eight-time All-Star.

When asked by a reporter toward the end of his career what his most memorable win was, Bob quickly replied, “World War II.”  Again, country over self.

There are still a lot of athletes out there that put their job in proper perspective.  Unfortunately, there are many that don’t.  You may have witnessed both types in the Olympics during the past two weeks.  We have probably all heard the hierarchy of God, others, self.  I think we would all to well to insert “country” in the third spot and move ourselves one notch down the line.

MOLESKIN:
Prayers for Postpones upcoming knee surgery, remembering Daniel (friend of Rep Sleepy) and his children on the death of his wife and their mother.
ANNOUNCEMENTS:
Drifter speaking at Mt. Olive Baptist Church on August 14th at 9:00 am, CSAUP at the Dog Pound on August 21st, Hardship Hill coming October 4th in Kingston.

It was easier

THE SCENE: Mild
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Cherry Picker
THA-THANG:
Indian Run around the AO, man in front rolls the workout dice. Execute the movement, “water break” read body builders.

Return to the AO press and walk with a CMU between lines doing 10 big boys, 20 triceps extensions, 30 curls and 40 goblet squats.

 

It was easier than Swerve’s Tuesday beatdown.

MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Comparison is the thief of Joy:

If you watch HGTV too long, you’ll become dissatisfied with your home. If you stay on social media too long, you’ll become dissatisfied with your life. If you watch the news to long you’ll become dissatisfied with the world. Unplug, Pray. Read a book. Spend time with loved ones. Our minds are easily influenced, but you get to choose the influence!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Hill Worth Dying On

THE SCENE: 67 Degrees of Perfection
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC x 10 (forwards and backwards)
  • SSH x 20
    THA-THANG:
    We picked up our blocks of woe, aka CMU’s, and moseyed to the Educator, where the pax gathered at the bottom of the hill.
  • At the bottom, we did Grave-digger steps (1 set of grave-diggers per step) to the top of the hill. Then proceeded to 5 stations on the cones.
  • CMU swings x 20, 40, 60
  • CMU curls x 20, 40, 60
  • Big boys x 20, 40, 60
  • Thrusters x 20, 40, 60
  • Goblet squats x 20, 40, 60
  • Carry CMU back to the bottom of the hill and repeat.
  • Most pax were on the 2nd round when recover was called, a few made it to round 3.

MARY:
A nice long CMU carry back to the grinder for the Mary seemed appropriate.
COUNT-OFF & NAME-O-RAMA
Hundo, Radioshack, Espy, Limbo, Hammy, Pinocchio, Veep, Rep Sleepy, Drifter, Swerve
CIRCLE OF TRUST/BOM:
Reflected on Psalm 115:4-8 where the Bible indicates that those who make idols become like them. The truth is we all have these in our lives, and we need to strive to identify them, and ask the Lord’s help in removing them.  Our families, our churches, and our communities deserve that we will be men who fight against the pull of idols in our lives.  If you want an example of a time when men didn’t care about this, just read the entire book of Judges, where “everyone did what was right in his own eyes.”  The crazy thing is almost anything can become an idol.  If you wonder what your idol is, just do a little self-diagnosis with this question, “what is the one thing that, if God took it away tomorrow, I couldn’t live without?”  The answer to that question will tell you what your idols are.  We have to put Christ first men, to be who God has called us to be.  If anything else occupies the throne of your heart, then we are headed for trouble.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
August 14th, Drifter is speaking at Mt. Olive Baptist in South Knoxville for a Men’s Meating Breakfast at 9:00am.  Join us!!!

Ultimate Frisbee

THE SCENE: It was okay. Finally had cooled off a little, but still hot. Does that make sense? It was overcast. Maybe that is more descriptive? I digress
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 20 LBAC, warm up lap, Bring Sally Up… yeah… sorry
THA-THANG:
Run to the soccer field. Tried to pick a word in the song to do a tuck jump. Failed at first, but adjusted.

Everyone throws a disc. Farthest throw gets to run to the disc. Everyone else lunges. (Nair got to hold a squat in the sprinkler lol!) Farthest 2 throws pick Ultimate Frisbee teams.

Play Ultimate Frisbee inside the 18 yard box. Every time the Frisbee hits the ground, 5 burpees (later merkins, and then BBS).

When you score, 5 monkey humpers. When you’re scored on, 2 body builders.

Run back to AO, Mary on the way.

MARY:
15 box cutters, 15 V-Ups, indian run, hold squat.
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Life is short. We don’t know how long we have, but we know it is limited. Do we spend our time in alignment with what we say we value? Spending a little bit of time on the right things over a long period of time has a cumulative effect. You don’t have to spend 8 hours a day on building relationships or whatever is important to you, just 20 or 30 minutes consistently can make a difference. For me, fun with friends is something I value, so I encorporated it into today’s workout. Find those things you can spend your time on and spend it wisely.
MOLESKIN:
Mentioned “In Time” movie as an example.
ANNOUNCEMENTS:
3rd F opportunity on the 15th at Swerve’s church. Drifter speaking. Also CSAUP coming on the 21st!

Run The Rock

THE SCENE: 70 degrees and 85% humidity

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x10, Guardian (in honor of our guest from Cleveland) run to the fountain carrying a 20 pound rock

THA-THANG:
The person with the rock runs counter clockwise around the loop while rest of the pax runs clockwise. Person with rock gives rest of pax an exercise as he passes them. (20 reps of all exercises) When person with rock gets back to the start he sets down the rock and joins the pax running clockwise, next man to get to the rock picks it up and goes counter clockwise.

MARY:
Guardian run back to the Grinder; Boxcutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
11 HIMs this morning including Undertaker from F3 Cleveland

CIRCLE OF TRUST/BOM:

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope,” Romans‬ ‭5:3-4‬

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians‬ ‭4:6-7‬ ‭

When we go through difficult times in our life we can have peace and hope through Jesus. No matter what you have faced, are facing, or are going to face hold onto the promises of God.

MOLESKIN:
Pray for Drifter’s wife as her leg continues to heal

ANNOUNCEMENTS:
Men’s breakfast at Swerve’s church on 8/14. Drifter will be the speaker. Cost is $5. Please let Swerve or Rep Sleepy know if you plan on coming.