F3 Knoxville

Raised Up

Workout Date: 23 Apr 2022
QIC: Lillydipper

THE SCENE: Beautiful sunny morning, temp in low 60s.

20 Side-Straddle Hops, 10 Mountain Climbers, 10 Cherry Pickers, 10 Rockettes, 10 Twisties, 10 Tempo Merkins, Michael Phelps, Little of This and That.
Men will divide into pairs of two. Each pair will grab a set of two bricks out the trailer parked in the parking lot across the street from the AO parking lot.  We will then go back to the AO parking lot to perform Doras.  While one partner starts exercising with the bricks, the other partner runs to the end of the parking lot, does 10 Rocky Balboas (both feet = 1) and then returns to take the bricks.  This pattern continues until all exercises are completed by the team of two.  The following are the exercises to perform with the bricks:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Punches where both hands = 1
  • 100 Wings Forward
  • 100 Wings Upward
  • 100 Wings Downward

We will then replace the bricks in the trailer.  We will mosey south on the roadway to the Lily Pad.  We will run around the parking lot stopping to do exercises at each corner of the parking lot.  But, before going to the next corner, we must run to the center of the parking lot and do three burpees there.  Rinse and repeat once exercises have been completed at all four corners.  Here are the exercises at each corner:

  • Cone 1:  20 Hello Dollies, 4 ct.
  • Cone 2:  20 Merkins
  • Cone 3:  20 Big-Boy Sit-ups
  • Cone 4:  20 Squats

Next, we will mosey to the grassy area across the main roadway at the base of Picket’s Charge.  We will do the following exercises in the grass:  20 Flutter Kicks (4 ct), 20 Bicycle Kicks (4 ct), and 20 Dying Bugs (4 ct).

Next, we will run up Pickett’s Charge to the Coliseum.  After each hill we will do 3 burpees.  At the Coliseum we will do the following exercises: 20 Carolina Dry Docks, 20 Moon Plunges, 10 Shoulder Taps

Next we will run counter-clockwise around the clock loop, stopping at the steps of the Admin Bldg. to do 25 Calf Raises, and stopping at the bench area of the Coliseum to do 25 Bench Dips. Rinse and repeat.

Mosey Back to AO by route of the Haslam Boulder and Dragon Tail.

Next we will do sprints from curb to curb in the parking lot.  We will sprint in the following manner from curb to other curb and back:  regular sprint, Bernie Sanders, skip, Grapevine left and right, crab walk 1/4 of the way then run there then hop 1/4 of the way and run back, and end with hard sprint there and back.

Stretch those legs!
15 men, no FNGs.
You can’t escape news of the War in Ukraine at this time.  The destruction to peoples homes and cities and the deaths of civilians has been horrible:  citizens bombed in their homes or shot with hands tied behind their backs.  It has led to some, including news people, to question the meaning of life for the Ukrainians suffering through the mess.  For what is life when your home is destroyed, your livelihood gone, family members lost? What would it be like for us if we were in those very homes, very streets, knowing that death is facing us? The news and images of the war have caused my to reflect upon it.  What if I was pigeon-holed in some building as the Russians approached me?

I would certainly be afraid.  How could one not be?  And, I would certainly fight for my life.  I may be 65-years-old but I’m not ready to die.  I wouldn’t give in without a fight.  But if the guns of the Russian army were staring me in the face, would my life be meaningless?  As I Christian, I can firmly say “no way.”

In Christ, I know that life is more than what this world presents us.  The enemy may seem stronger.  Their missiles may destroy our homes, their tanks may crush us, their guns may mow us down.  And so, if I was a Ukrainian watching the Russians coming into my city, I would have to accept the fact that I might die.  But I would not be the loser.  Those who use the weapons to kill me are the true losers.  I can trust that God guarantees their is more to this life.  And, I have a Christ who said the meek shall inherit the Earth.  Death, where is your sting?  I have a Christ who will raise me up.  So enemy, come on in with your tanks and your weapons.  Love will endure and so will I.  I believe this truth would give me the strength and courage to deal with death and destruction and to help those around me.  And, if truly strong, I might even be able to forgive the Russian soldiers invading.  Could I like Christ say, “Forgive them, God, for they know not what they are doing”?  But, whether I could or not, whether I vomited  in horror or peed in my pants in fear of the enemy coming to get me, I have a Christ who cares.  And, he will be there for me when I breathe my last breath.  He will raise me up on my last day.


Pray for Swimmies’ grandfather who is battling cancer, for those dealing with drug addiction, and the people impacted by the War in Ukraine.


CSAUP at Haw Ridge on Friday, May 6 from 9 pm to midnight.