F3 Knoxville

Tag: Doppler

9 Eagles mod

THE SCENE: cool and calm. Perfect.
F3 WELCOME & DISCLAIMER

check
WARM-O-RAMA:
Light CMU run to the track
THA-THANG:

    • 11 Push Ups
    • 11 Lunges (total)
    • 11 CMU Overhead Press
    • 11 CMU Overhead Squat
    • 11 CMU Swings
    • 11 Flutter Kicks (4 count )
    • 11 Mountain Climbers (4 count)
    • 11 V-Ups
    • 11 CMU Plank Pull Throughs (total)
    • 101 meter CMU Farmer Carry
    • 101 meter CMU Overhead Carry”NINE EAGLES”3 rounds completed with running a lap between rounds

MARY:
Roulette rounds of plank, Freddie mercury, LBC’s

CIRCLE OF TRUST/BOM:

On the evening of March 29, 2023, two 101st Airborne Division (Air Assault) helicopters crashed in Trigg County, Kentucky. The crew members, all members of C company 6-101 Aviation Regiment, 101st Combat Aviation Brigade, were flying two HH60 Blackhawk helicopters during a routine training mission when the incident occurred. All nine soldiers who were aboard the helicopters died in the crash. All were posthumously awarded the Meritorious Service Medal, and three soldiers were posthumously promoted in a memorial service and award ceremony held in Clarksville, Tennessee on April 13. The June Tribe WOD is in honor of these 9 soldiers.

Gone but never forgotten. Do this workout in honor of them.

Live each day as if you don’t have another

ANNOUNCEMENTS:

KARM DRAGON BOAT FESTIVAL

June 17th

CONVERGENCE Shamrock

JULY 8th, 7:00AM

Steam was on Q here but we have rescheduled let’s show up in force at Shamrock.

F3…In the Nude!

JULY 29th, 7:00AM

Beach beatdown in as little as you can wear. No shoes, no shirt, no problem.

F3 call to action for veterans

17 veterans a day commit suicide

If you would like to join a task force to target veterans and recruit them to F3 contact Daniel Anders.

Q calendar this week, Skewer, Piston, Candy Crush

Freedom = Power to Do As You Ought

THE SCENE: Temp – 75. Skies – partly cloudy and blissfully captivating. Humidity – Muggy? Please. I just hope you brought your bathing suit and towel!

F3 WELCOME & DISCLAIMER: Skillfully Executed

WARM-O-RAMA:

  • SSH x15
  • Projectivators x?? (lskdjfslkdskfj) *See below
  • Tempo Squats x10
  • Knox Cherry Pickers x10
  • Willie Mays Hays x10
  • Tempo Merk x10
  • Shoulder Burn – YHC’s favorite part of the morning!
    • Little Baby Arm Circles
    • RLBAC
    • Grady Corn
    • Moroccan Night Clubs
    • Chat Cherry Pickers (Lot’s of groaning here! LOVE IT!!!)

THA-THANG:

Mosey for 11s on the Hill
Shoulder Taps at the bottom, Burpees at the top

Mosey to the Baseball Parking Lot entrance.
20 squats at the bottom
Bernie to the middle
10 BBS
Bernie to the sign
20 Merks
Mosey to the middle
10 BBS
Rinse and repeat until time or utter collapse.

Mosey to clubhouse for 60 sec wall sit and 60 sec plank

MARY:
20 (2 ct) Flutter Kicks

CIRCLE OF TRUST/BOM:

Lord Acton, British historian and the guy who said, “Absolute power corrupts absolutely” was also working on a defintion of freedom. He came up with two.

  1. Freedom = The permission to do what you like
  2. Freedom = The power to do as you ought

Permission, such as the self-interested, self-indulgent kind of freedom without constraint actually leads to slavery. It circles back on itself like a snake eating its own tail. You see it best in addiction. It starts with freedom to look at, drink, smoke, eat whatever I want and ends in an inability to stop (porn, drunkenness, tobacco addiction & drug use, overeating). That’s slavery. It actually becomes bondage, captivity, servitude to something or someone else.

However, the second definition is you putting limits on yourself and leads to ACTUAL freedom. For example, anyone is free to become a baseball player in this country. They have permission. Yet, if they do not put on the appropriate restraints they are not actually capable and therefore not free in reality. A true baseball player has to train their diet, exercise, eating, sleeping, practice, and time. They are free to put those restraints on themselves, and by doing so are MORE free to do what they desire.

Place limits and boundaries in your life to really exercise your freedom.

Use your freedom FOR others.

Gal 5:13-14 says, “You, my brothers, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love. For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.”

MOLESKIN:
T-Claps to Foghorn Leghorn for showing back up and grinding it out this morning for the second time this week!

Way to grind it out this morning fellas!

*I plan to organize an hour-long OTB session just for everyone to practice projectivators. I’m also considering putting together an instruction video/DVD series entitled “So You Wanna Projectivate” brought to you by the men at The Project to help with those that are struggling with coordination, counting, and balance for a mere $19.95… + shipping and handling, of course. Sorry, no CODs. Make checks out to “So You Wanna Projectivate, LLC”, PO Box 54321, Omaha, Nebraska 68DoubleO7.

ANNOUNCEMENTS:
Service Opportunity coming soon to Cerebral Palsy Center.
Working on 2nd F get together at Coffee Whipped on a Saturday Morning at 0800. Details to come.
Prayers for those sick and those traveling.

Burden Busters

  • THE SCENE: Rampart at FWSP. Comfortable 65 degrees, dry ground and welcoming spirits.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    W/U ran by @bobbit
    THA-THANG:
    Today’s routine was about carrying our burdens. Rampart was introduced to slam balls aka DBalls. They ranged between 15# and 20#.
  • Cones were setup roughly 50 yards apart. Utilizing a three count, we executed a behind the back over the head throw for distance. Starting after the second throw of each round we collectively sprinted back to the starting line, then jogged back to our respective slam ball and awaited a three count to throw. We did this until we reached the final cones. After the last sprint and jog back to the balls, we executed a burden run by carrying our slam balls back to the start line. After a quick resting 10 count, we repeated the process with the following throws: Chest pass, alternating arm shot put, and everyone’s favorite Granny style.

We completed the WOD by executing one 4 minute round of Tabata Slam Balls.

 

COUNT-OFF & NAME-O-RAMA
7 total participants.

CIRCLE OF TRUST/BOM:
The goal of the workout was to understand carrying our physical burden. At the beginning 15 pounds isn’t a lot, but as the routine moves on that weight gets heavier. As men, we’ve been trained to carry out on burdens. The Word tells us to come to Him all who are weary and He will give us rest, for His yoke is easy and His burden is light. Furthermore, the Word tells us to share in each other’s burdens. The challenge is to turn over our burdens and then identify how we can help others (spouse, coworkers, children, etc.) with their burden.

MOLESKIN:
Killer workout. Group stayed strong.
ANNOUNCEMENTS:
Convergence coming up soon.

Building B.O.M.B.S and Assaulting the Fort

THE SCENE: A crisp and welcome 58 degrees with clear skies.

F3 WELCOME & DISCLAIMER: Obsequiously delievered.

WARM-O-RAMA:

  • SSH x15
  • THE Knoxville Cherry Picker x5
  • Willie Mays Hayes x6
  • Tempo Merk x10
  • Tempo Squat x10
  • Mtn Climbers x10
  • FLBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Moroccan Nigh Clubs x10
  • Your favorite and mine, ladies and gentlemen… The Chattanooga Cherry Picker x11

THA-THANG:
PAX flipped on headlamps and moseyed down the trail to the amphitheater to build B.O.M.B.S. PAX partnered up. One performed exercises while the other moseyed the perimeter of the amphitheater then flapjack. PAX took the cumulative amount of the follower exercises.

  • 50 Burbees
  • 100 OH Claps
  • 150 Merks
  • 200 BBS
  • 250 Squats

First team to complete called recover. PAX moseyed Creeper’s Charge to assault the fort and held Al Gore for 6. At Pastor’s Peak, PAX took a 10 count and moseyed to RTB for Marry.

MARY:

  • Flutter Kicks x10 (Bobbitt)
  • LBC x10 (Creeper)
  • 20 second plank (Airborne)
  • 20 MORE seconds plank (Skeletor)
  • Time was called.

CIRCLE OF TRUST/BOM:

This past weekend, YHC participated in the Barbarian Challenge, and obstacle course race near Gadsden, AL. This was a 6+ mile course with 35 obstacles. YHC realized that this was more of a mental challenge than a physical challenge. There were obstacles that played on people’s fear of heights in particular which included walking across a log with a 20 foot drop into the creek and several others.

In particular, the final obstacle was meant to capitalize on the participant’s fear; a 30 foot tower (YHC is guessing) that consisted of a cargo net climb to the top, jumping a chasm to grab on to a bar to pull yourself across. The worst part was the announcer commentating on every person that came to the chasm and the crowd surrounding the tower. Many people froze in fear. YHC had to listen to one person stuck for the entire entry to the final obstacle. Just when YHC summitted the tower, the Beastie Boys came on, fear dissipated, all thinking ceased, and big leap was made.

Mark Divine, in his book, Staring Down the Wolf tells a Native American tale of a negative wolf that resides in the minds of humans. This wolf operates from fear, is hungry for drama, catastrophizes, and has incessant negative talk. It begs for your attention. But there is also a second wolf residing in the hearts of all humans. This one has an appetite for love and connection. It does not need the drama. It is optimistic and simply asks to be noticed. The one that controls you in the one you feed the most.

It’s our job to put ourselves in scenarios to create the conversation between our mind and heart, the whiner and the whisperer. The more we conquer our fear, the more we feed the positive wolf and the stronger it gets. The more we give into our fears, the more we feed the negative wolf and live from it.

YHC explained that his personal signs of fear are hesitation, procrastination, excuse making, and anxiety. It’s our job to recognize the voice of fear for what it is and push through.

2 Tim 1:7 says, “For God has not given you a spirit of fear but one of power, and of love, and of sound judgement.”

MOLESKIN:
All PAX pushed through a grinder today. Well done! It’s an honor to be in the gloom with you fellas! Don’t forget our Rampart Motto! There will be a test Wednesday.

1 Cor 16:13-14, “Be watchful, stand firm in the faith, act like men, be strong. Do everything in love.”

ANNOUNCEMENTS:
Convergence July 2 at JUCO!
Olive Oil on Q Wednesday!
Airborne VQ next Wednesday!