F3 Knoxville

War on Fear

AO: juco
Q: Lt. Dan
PAX: Love Shaq, Guardrail, Wanderer, Butterknife, Data, Lil’ Spice
FNGs: None
COUNT: 7
WARMUP:
• Side Straddle Hops (IC) X 10
• Windmills X 11 (IC)
• Cherry Picker x 10
• Tempo Merkin x 10
– Hello Dolly x 11 (IC)
– Flutter Kick x 11 (IC)

THE THANG:
Mosey to side parking lot
Suicide runs BBS x 20 3 sets
Suicide Run Merkin x 20 3 sets
Suicide Run Burpee x 10 3 sets
Mosey to CMU Pile
– Lifts x 20
– Thrust x 20
– Squat x 20
– Curl x 20
– Assisted Pull Up Bar
– Austrilian wall push ups – IC 15
Mosey to Rally pt.

MARY:
Team Pick in circle 5 mins
Box cutters X 15
Imperial Walkers X 20
Flutterkicks X 20
Big Boy Sit-ups X 20

ANNOUNCEMENTS:
Effort to teach Q 101, what and why.

COT:
On 16 August at approx.. 0750 hrs Dirt Track Race driver Scott Bloomquist died in a small taildragger plane crash in middle Tennessee. Speculation suggests that this may have been a suicide.
Mr. Bloomquist is described as a legendary racing car champion, having performed at the highest levels of his profession. Reports point to financial difficulties as a stressor in his life. Regardless of the actual driving force behind his tragic demise, it is true that our worldly anxieties too often disrupt even the most accomplished among us.
What motivates people to achieve greatness? What is greatness? How do we achieve greatness? Why do we fall short of greatness?
There are lots of questions, but few definitive answers.
First, what is greatness? Next, what prevents us from achieving greatness?
Greatness to me is living life for a higher purpose.
Soloman says “A man can do nothing better than to eat and drink and find satisfaction in his work”
Yes, eat and drink, smile daily, and enjoy the satisfaction of your work. Our work can be living life for a higher purpose. Maybe our job is not necessarily our work. Should we redefine greatness, redefine work, find happiness, and live life for a higher purpose?
We will never be absolutely Great, absolute greatness belongs to GOD. Human greatness is the intentional and consistent daily effort to improve along our journey.
How do we know if we are not so great? One measurement of greatness is the realization of satisfaction… happiness. If we are unhappy, we are unsatisfied.
What might prevent us from achieving human greatness? We all have GOD given capabilities, but we don’t often utilize these abilities.
I believe that Apathy is the enemy of greatness. But what makes us apathetic in life? Isn’t our human condition a manufacturer of apathy? Aren’t we often our own worst enemies?
Apathy is born of Fear and Anxiety.
Why didn’t we study for that exam? Why didn’t we join that mission trip. Why do we postpone the completion of daily tasks? We allow apathy to invade our minds. We don’t feel like doing the things that elevate our intentional and consistent efforts. We feel anxious, we feel fear and this erodes our intention and results in apathy. The fear of doing that uncomfortable thing becomes acquiescence to nonaction, non-improvement, and lack of intention.
My sincere challenge for myself, and for all of us is to go to war on apathy.
Let’s go to war with our fears, let’s eliminate the apathy that hinders our personal greatness.
The battlefield for this fight is in a special place within each of us. The armor is in our faith, the ammo is in our actions.
We will fight the enemy of apathy with intention, growth, and the satisfaction of a day well lived; a life well spent, and a purpose fulfilled. We will feel the satisfaction that Soloman spoke of and smile daily in gratitude for these gifts. Failure is growth. Failure is an acknowledgment of the actions behind our intentions. Don’t let fear of failure prevent intentional action. If we never fail, then we may not be trying hard enough. Overcoming our challenges ultimately delivers growth.
The battle over fear is within us, and we must fight, overcome, and win against these self-imposed challenges.
The Bible gives you the first instruction to overcoming anxiety—pray and supplicate. Supplication means to ask earnestly and humbly. God wants you to talk to Him about your thoughts and ask—invite Him into the process of overcoming anxiety. Tell Him your struggles—even about praying
God bless Mr. Bloomquist and his family during this difficult time.

Get in the Game!

AO: juco
Q: Butterknife
PAX: Dart Gun, Guardrail, Lt. Dan, Booster, Butterknife
FNGs: None
COUNT: 5
WARMUP:
SSH
Cherry :cherries: Pickers
High kicks
Butt kicks
Skip x2

THE THANG:
Mosey to the circuit

Fighter Merkins
Curls w/ CMU
Murder Bunnies 🐰
Agility Ladder drills
American 🇺🇸 Hammers
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Crab 🦀 Walks

Put up CMUs and get 10 pull-ups

Mosey back to the flag

MARY:
Upward facing dog and downward facing dog

ANNOUNCEMENTS:

COT:
At church, we’re doing a series called “Get In The Game!”

The point is you belong in the game of eternity. Walking and winning with Jesus.

It starts with our daily habits. We’ve all heard the one percent better every day = a 37% improvement in a year.

3 habits I encourage you to work on: time in prayer, getting into the Word, and gratitude.

His point was by choosing daily habits, you are choosing to stay in the game by not, we are actually benching ourselves.

“Then I heard the Lord asking, “Whom should I send as a messenger to this people? Who will go for us?” I said, “Here I am. Send me.””
‭‭Isaiah‬ ‭6‬:‭8‬ ‭

Pizza Pizza
International Mission
Leadership Training in Gana

Not All Who Wander Are Lost

AO: juco
Q: Booster
PAX: Windex, Lt. Dan, Booster, Wheelchair (Jonathan Perelman), Love Shaq, Stye (Hal Phillips), Guardrail
FNGs: None
COUNT: 7
WARMUP:

– Side Straddle Hops (IC) X 10
• Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Seals Claps X 10 (IC)
• 1 minute on your own
• Mosey to my SUV to pick up dumbbells

THE THANG:

Walk & Perform Exercises W/ Various Size Dumbbells – AMRAP Style

• Dumbbell Curls
• Dumbbell Overhead Press
• Dumbbell Side & Front Raises
• Dumbbell Shrugs & Farmer Carries (With Heavy Weight)
• Pause for Merkins, Dumbbell Bent Over Rows
• Rinse & Repeat

At CMU Pile
– 20 CMU Curls
– 20 CMU Tricep Extension
– 20 CMU Bent over Rows
– 40 CMU Bench Press
– Run Stairs
– Rinse & Repeat

MARY:

ANNOUNCEMENTS:
– Sign up t Q/VQ
– KARM needs volunteers to walk/jog with some of their long-term guests who are in recovery

COT:

Erector led & spoke about leadership, being selfless and serving those you are leading

You gotta have faitha, faitha, faith…. And burpees.

AO: juco
Q: Butterknife
PAX: Ike, Dart Gun, Love Shaq, Booster, Lt. Dan, Butterknife
FNGs: None
COUNT: 6
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
Tempo squats

THE THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist

Core exercise and merkins x2

2 lines person in front falls off for 2 burpees to coupon pile.

25 curls run the stairs 5 pull ups x2

20 OHP and wall sit for 10 a count from each of us.

Mosey back to the flag.

MARY:

ANNOUNCEMENTS:

COT:
“A man can accept what Christ has done without knowing how it works; indeed,
he certainly won’t know how it works until he’s accepted it.” -C.S. Lewis

That’s called faith boys! I encourage you to have faith and lean into it! You might not have all the answers and that’s ok 👌 Keep seeking and you will find them in due time. Stay the course and know that God is on your side.

“Don’t be concerned for your own good but for the good of others. “ 1 Corinthians 10:24

back to pyramid

AO: juco
Q: Wanderer
PAX: Breadstixx, Waffles, Data, Butterknife, Love Shaq, Lt. Dan, Fetch, Colonel (Alex Wallace), Booster
FNGs: None
COUNT: 10
WARMUP:
– windmill
– left over right/right over left
– tempo merkin
– LBAC forward/backward
– SSH

THE THANG:
Mosey to the Bill Haslam Science building

Pyramid is setup with the following.
– 10 – Box jumps
– 20 – Merkins
– 30 – Squats
– 40 – Dips
– 50 – Single leg RDL (25/each)

Start with 10 and then run the building. Next do 20 & 10 and run. Repeat adding an exercise each time building up to all 5 exercises.
Once at all 5 work your way down by 1 exercise each lap.

We got through about 7 rounds in the time.

MARY:
– Flutter kicks
– LBC
– Hello Dolly

ANNOUNCEMENTS:

COT:

“Bless the Lord, Oh my soul, and forget not all his benefits. “”
“”Psalm 103:2″Just a reminder today of the Lord’s benefits.
“Who forgives all your iniquities, who heals all your diseases, who redeems your life from the pit, who crowns you with steadfast love and mercy””
“”Psalm 103:3-4”