F3 Knoxville

Tag: Avocado

40th Birthday Bash

THE SCENE: Low 70s and plenty of humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x10; LBAC x10

THA-THANG:
Thang 1: Indian run a large loop carrying Dwayne, stopped 3 different times to do exercises: 40 Big Boy Sit Ups, 40 Squats, 40 Merkins

Thang 2: Do Blockees x10 in the middle of the grinder than go to one of four points to do exercise at the station x40; come back to middle and do Blockees before each station. Overhead carry CMU between stations. The four stations were:

  • CMU Curls
  • Goblet Squats
  • CMU Thrusters
  • Grave Diggers

MARY:
Flutter Kicks x10; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
9 HIMs this morning including FNG Hot Squat

CIRCLE OF TRUST/BOM:
“So Moses said to Joshua, ‘Choose for us men, and go out and fight with Amalek. Tomorrow I will stand on the top of the hill with the staff of God in my hand.’ So Joshua did as Moses told him, and fought with Amalek, while Moses, Aaron, and Hur went up to the top of the hill. Whenever Moses held up his hand, Israel prevailed, and whenever he lowered his hand, Amalek prevailed. But Moses’ hands grew weary, so they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands, one on one side, and the other on the other side. So his hands were steady until the going down of the sun. And Joshua overwhelmed Amalek and his people with the sword.” Exodus 17:9-13

Moses is considered one of the greatest men of faith in the Bible but even he needed help. In the next chapter he gets advice from his father-in-law about leading the Israelites to keep him from being worn out. He was judging all the disputes people were having and it was more than he could bear alone. He ends up appointing other men to help with the task while still being the primary leader. Who do we have around us to hold up our arms when they start to fall? Even the strongest man needs other men around him to help him. If you are not in close relationship with two or three other men that have free reign on your life, that can call you out when your wheels get in the ditch, than seek those relationships. It won’t be easy, because it is not natural to most of us to be open with others, but it is worth the effort.

MOLESKIN:
Pray for those being impacted by COVID and the hurricane hitting the gulf coast. Pray for Avocado as he will be deployed the second week of September.

ANNOUNCEMENTS:
IronPAX week 0 starts this week, not too late to sign up. Challenge yourself to do the hard thing.

Sky’s Out Thighs Out

THE SCENE: 70 with dampness, rainstorm a comin’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20ish

Thighmaster IC both legs x15 per leg

Monkey humper IC x 10ish

Imperial squat walker IC 4CT x10ish

Tempo squat IC x 10

THA-THANG:
Mosey to parking lot adjacent to tennis court. 3 rounds of 11s with all leg exercises as follow. Bernie to the top at the stop sign after first exercise done at bottom of hill.

1. Monkey humper X 10 on 4CT at bottom

Squat jump x 1 at top

2. Imperial squat Walker x 10 on 4 CT at bottom

Iron mikes on 2CT x 1 at top

3. Star jacks x 10 at bottom

Smurf squat jack x 1 at top

(no one got to third round)

MARY:
Thighmasters IC x 15 both legs

Bolt 45s OYO

Speed humpers to close out minute
COUNT-OFF & NAME-O-RAMA
7 Drenched HIMS
CIRCLE OF TRUST/BOM:
I love old country music. I was recently listening to “You’ve got to stand for something” by Aaron Tippin. As I get older I realize the need for me to stand up in the things that I believe in and not waiver from them. If you died today, would people know what YOU stood for? Put your effort and energy into those things that you stand for daily.

MOLESKIN:
“You’ve got to stand for something or you’ll fall for anything
You’ve got to be your own man not a puppet on a string
Never compromise what’s right and uphold your family name
You’ve got to stand for something or you’ll fall for anything.”

Aaron Tippin

ANNOUNCEMENTS:
CSAUP tomorrow

Avocado party at Woodshack tonight

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.

Vacation Goo Gone

THE SCENE: 70ish and a little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20 IC
  • Arm circles x10ea IC
  • Cherry Pickers x8 IC

THA-THANG:
Run over to the track, do 12-to-1 with two exercises. Each exercise is done at the top of the turns of the track.

Exercises were Burpees and the new Bobby Twirley. Just like a Bobby Hurley except instead of touching both hands to the ground in front of you, you do one in front and one behind. Alternate which is in front and which is in back each time. Forces you to use your legs to squat down rather than the back bend nonsense!

12 Burpees in one turn, 12 Bobby twirleys at the next turn. Then 11 on each, 10 on each, etc..

MARY:

  • Merkins x20 OYO
  • BBS x20 OYO
  • Flutter kicks x20 IC

Repeat two times

COUNT-OFF & NAME-O-RAMA
Just 3 this morning to get it done
CIRCLE OF TRUST/BOM:
Had to make this last minute. I just got back from a vacation of eating/drinking garbage for 5 days. I couldn’t wait to get back out and start sweating and wearing myself out again. Thankful for the PAX of F3 for creating such an awesome workout environment that makes me want to get out and exercise and push myself. I would have never done that 5 years ago.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

How Many Hills Are There?

THE SCENE: Clear sky’s, bright eyes and humid but that’s expected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap around AO. Included Mosey, High Knees, hill kicks, side lunges, lunge stretch, Frankenstein’s
THA-THANG:

The goal of this beatdown was to try and name three of the Hill surrounding the AO. You can only name something after you have experienced it

  • Thang 1-  Blind Man’s Hill ( named for the fact that not only can you barley see the top from the bottom but you also really cant see where you are running when in the gloom)
    • Hill Repeats- Straightforward, Q set a 5 min timer. Sprint up the Hill jog back. The work came from the 7.7% grade of the hill.
  • Thang 2 Second Hill -Cedar St to Anderson St ( Still needs a name possible Cardiac Hill? This was also only half of this hill, it keeps climbing)
    • Dora- 50,75,100- Hip Raises, HR Merkins, Leg Raises. The exercises were straightforward, the 7% grade put the stress on the pax.
  • Thang 3- Third Hill- Anderson St- Gut Check Hill ( Avocado so pointedly pointed out that as your sprinting and you think you are near the top you look up and realize you’re not close and its a real gut check moment)
    • Spartan- pax all starts at the bottom together, Q said go and the pax sprinted up the hill. (Q did win all three races but who is counting.) At the top 10 Merkins and hold plank for the 6. Pax walked back down the hill together, lined up and repeated.

MARY:
20 LBC during the mosey back to the grindstone
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I was reading some quotes about success and motivation. There were three themes that kept sticking out to me in all the quotes. Not only did these themes show up in all the quotes, but than i started to think what all the people that gave these quotes had in common. They are all considered highly successful and respected people. Therefore what i took away is that these three themes really are the keys to success in life.

  • Not having regrets act now!
  • failure is key to success
  • don’t look for others to give you what you want
  • “Success is going from failure to failure without losing your enthusiasm” Winston Churchill
  • “I didn’t fail the test. I just found 100 ways to do it wrong” Benjamin Franklin
  • ” If you’re offered a seat on a rocket ship, don’t ask what seat! Just get on”  Sheryl Sandberg
  • “Happiness is not something readymade. It comes from your own actions.” Dalai Lama
  • “There is only one way to avoid criticism: do nothing, say nothing , and be nothing”  Aristotle
  • ” It does not matter how slowly you go as long as you don’t stop” Confucius

The last quote was very meaningful to todays beatdown. We can not stop, we cant question on direction, we must move forward regardless of the of the obstacles in front of you or the negative voices telling you its impossible.

 

MOLESKIN:
Please keep Rep Sleepy in your prayers as he helps his friends family morn their lose.
ANNOUNCEMENTS:
22nd is CSUP, Aug 28th 2.0 workout #2, October is Hardship Hill. Need to work on ideas for our obstacle.