F3 Knoxville

Tag: Drifter

Something different but kind of the same

THE SCENE: Raining lightly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:

Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  8-9 cones across lot. Run a lap around the lot after completing all cones and go back to start doing same exercise adding up again. switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or hold plank.

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other cone)
  • Dry docks with low Bernie Sanders
  • Lunges with side shuffle

mosey back to start, divide into teams of 2. 1 member walks item to end of grinder while 1 member does exercise while waiting on him. Once it arrives, switch up. Switch to different item after both have carried.
exercises are: Big log: dealers choice Merkins , small log: speed skaters, HEAVY CMU: step ups, light CMU: LBCs

MARY: No time for her

COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
“Adversity has the effect of eliciting talents which in prosperous circumstances would have laid dormant” Horace (Roman Poet)

we talked about our nation’s wounded veterans and first responders and how they overcome adversity With the help of operation enduring warrior. We discussed the Hardship Hill and how they can get involved.

MOLESKIN:
I was expecting an absolute downpour this morning, but gladly took just a steady light rain. It was actually kind of refreshing kind of like doing a Nestea plunge into a pool while holding an ice tea. I always enjoy coming out to the bomb shelter, guys here are solid hard-working dudes. Did you know that The Hall of Fame Pittsburgh Steeler Lynn Swann was born in Alcoa. Although he moved to California to grow up, we can still claim him as a Alcoan. I have been a lifelong Steelers fan my entire life, but really haven’t watched much football in the last 6 years. Don’t care for the product anymore. What I do care for is a nice pizza pie. I’ve had pizza every day this week. Am I getting sick of it?….no. That and Mexican food I can eat pretty much every day. Although my bowels would disagree with me. Speaking of, as I mentioned to Woodshack this morning, I had the urge to go mid work out. I don’t think that’s ever happened to me. Thank God it subsided. My son came out to F3 and got named backsplash because he could not get it to subside. Don’t think he cares for that nickname too much. Well I’ve got to get going and get ready to have some breakfast with my father-in-law. He is a great guy and I’m happy to have him in my life. Everyone have a great day and I hope you enjoyed the work out and back blast. If so post a gorilla 🦍 emoji on the slack post, you will be a part of the very Exclusive I read tanks back blast club. Late

ANNOUNCEMENTS:
Hardship Hill

Dos

THE SCENE: 72 degrees F, 96% humidity, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead-out front claps, Imperial squat walkers, Cherry Pickers
THA-THANG:

Several Workout Stations Between the AO and Alcoa Elementary

Wax Job 7’s

Merkins @ Base, Bear Crawl Up, WWII Sit Ups @ Summit, Run Down

Church Times @ Alcoa First Baptist Parking Lot

Burpees x5

Dry Docks x20

Rocky Balboa’s x100

Elementary Dora (Glad there were two of us today)

50 Toes to Bar/Bear Crawl

100 Box Jumps/Run Across Field

150 Flutter Kicks/Bernie (4 Count)

200 Squats/Ascend Mt. Suckmore

Church Times @ Alcoa First Baptist Parking Lot

Burpees x5

Dry Docks x20

Rocky Balboa’s x100

Wax Job 7’s

Merkins @ Base, Bear Crawl Up, WWII Sit Ups @ Summit, Run Down

Scrap Yard Push/Pull

(5 Rounds)

Pull Ups x5 (or Inverted Pull Ups x10)

Merkins x10

MARY:

Box Cutters, LBC’s, Protractors, LBC’s, Superman swims, Edward Scissorlegs, Wide Edward Scissorlegs, LBC’s

COUNT-OFF & NAME-O-RAMA
Quality instead of quantity with two HIM’s
CIRCLE OF TRUST/BOM:
The following is from YouVersion offered by Life.Church Operations LLC.  @Swerve provides this material to the Bomb Shelter and the Arsenal as a 3rd F outreach.

Perseverance isn’t innate; it’s learned. All of us can do it if we train. So, brother, manufacture some pressure and train yourself. Push your limits, physically, mentally, spiritually: climb a tough summit; tackle a hike of many miles; fast for a period of days; turn devices off and embrace quiet and solitude and prayer for an uncomfortable period. Remember, God designed you for perseverance. So, by training, you’ll simply learn what you’re made of (plus you’ll expose the lies of the enemy). It doesn’t take much to learn a whole lot about yourself.

MOLESKIN:
Prayers for the Rowandan refugee Drifter and his M are hosting.
ANNOUNCEMENTS:
2.0 workout at the Arsenal today at 8:30 am.

5 Corner Tennis

THE SCENE: 70s and muggy. Not sure if it was the beatdown or what that soaked my shirt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Boxer Jacks, 10ish Beachbody Merkins, and a Warmup lap around the parking lot

THA-THANG:
Grab CMUs and head to the tennis courts!

5 corners with each round ascending reps by ten (10-20-30-40-30-20-10). Go as far and as fast as you can. We got everyone at least part way through round 4

The five corners

  • Alpos (Over head Carry to next corner)
  • Lawn Mowers (reps split between each arm)
  • Beachbody Merkins
  • Boxer Jacks (4 count…OMG!)
  • Side Lunges (split reps between each leg)

Between corners, sprint the long sides, bear crawl the short sides (except when carrying the CMU)

MARY:
Pax Roulette: 30 LBCs, 15 Box Cutters, 10 ankle grinder V-up combo move, 20 Flutter Kicks, Hold Super Man for time.  

COUNT-OFF & NAME-O-RAMA
5 HIMs!

CIRCLE OF TRUST/BOM:
Your time gets filled up with stupid stuff if you don’t consciously fill it with stuff that helps you. For me, I feel like I need to strive to fill my time with either Action or Preparing for Action. With Action, imagine who you think of yourself being. What does heroic you look like? A great father? Someone who rescues people from burning buildings? Whatever it is, you are not going to be ready to take action in those areas if you don’t spend time preparing. So don’t let stupid stuff like phone games (pointing at myself here) fill up time that could be better used to prepare you for what actions lie ahead. 

MOLESKIN:
N/A

ANNOUNCEMENTS:
Will be needing to coordinate around Hardship Hill obstacle build project.

Also a 2.0 workout on Aug 28 at the Arsenal!

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.

Spectacular Panini

THE SCENE: Sprinkly, 72 degrees, 1000% humdity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20.
  • Cherry pickers x 8.
  • A little of this.
  • A little of that.

THA-THANG:
The listed workout contained 3 rounds of 5 exercises.  To progress to each new exercise, the pax performed 10 Mr. Spectaculars.

  • CMU curls x 20, 30, 40
  • CMU thrusters x 20, 30, 40
  • CMU flutter kicks x 20, 30, 40
  • CMU Big boys x 20, 30, 40
  • CMU Goblet squats x 20, 30, 40
  • Most of the pax made it to the second round at least.

MARY:
Plank for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs and one 2.0
CIRCLE OF TRUST/BOM:
Philippians 3:13-14 says, “Brothers, I do not consider that I have made it my own.  But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.” Perseverance is something that I have historically not been great at.  Yet things like F3, and most of my heroes for that matter, are great at this.  There is a “strain” that we should feel in this life if something is worth doing.  My own Dad worked swing shift at a paper mill and went to school for 18 years to earn his undergraduate degree.  It was hard.  I’m sure there were times where he wanted to quit, but he didn’t.  He stuck it out.  We will all face those types of challenges in our lives when life will get hard, and we will question, “Is it worth all this?”  It might be a particular job, a degree, a marriage, or a struggle with our kids.  However the answer is yes, yes it is.  We have to dig down and gut it out when it hurts.  We have to strain, but it is so much easier to do that together than it is to try and shoulder that alone.  God bless you men.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.