F3 Knoxville

Tag: Drifter

Heavy PT

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Merkins and the Sally song with weighted Squats
THA-THANG:
Weight vest/ruck beatdown, all movements performed under weight. Mosey around Alcoa, stopping at every other light pole for PT. We found ourselves at Suckmore and got most of the way through 7’s that included Merkins and Imperial Squat Walkers.

MARY:
Got back to the AO with just enough time for another round of Squats with Sally
COUNT-OFF & NAME-O-RAMA
Espy, Drifter, Smoky, Veep, Pinnochio
CIRCLE OF TRUST/BOM:
Shared the Message version of 2 Cor. 3

“Your very lives are a letter that anyone can read, just by looking at you. Christ himself wrote it, not with ink but with God’s living Spirit, not chiseled in stone, but carved into human lives and we publish it”

This verse is a great reminder to have your life be a letter worth reading!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout scheduled for the 28th at the Arsenal!

F3 B-Ball

THE SCENE: Upper 60s and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry-pickers, and LB Arm Circles
THA-THANG:
Everything was basketball themed.  Started off with a plank line and the person in the back would dribble between everyone and once he gets to the end passes the ball back to the last guy and gets down in a plank.  We worked our way down doing both high and low planks.

  • Next we did a relay. When one person dribbles the ball to the other end and back, everyone switched between merkins and squats.  After a few trips each we switched it to dips and dry docks.
  • Next we did a layup relay.  One person would dribble down the court and have to make a layup and dribble to the other goal and make a layup.  You had to make the layup.  While he did that the rest switched between squat jumps and SSHs.
  • The last station everyone got 2 free throws.  We did this as a group so what the shooter got we all did.  If you made 0 shots we had to run to the end do 5 burpees and run back and do 5 more.  If you made 1 shot it was 10 burpees.  If you made both shots it was 5 superstars.

MARY:
We did dealers choice all including a basketball.
COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:

1. “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
2. Talent wins games, but teamwork and intelligence wins championships
3. I can accept failure, everyone fails at something. But I can’t accept not trying
4. My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.
5. You must expect great things of yourself before you can do them
6. Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.
7. “If you quit once it becomes a habit. Never quit!”
8. To learn to succeed, you must first learn to fail.
9. The minute you get away from fundamentals – whether it’s proper technique, work ethic or mental preparation – the bottom can fall out of your game, your schoolwork, your job, whatever you’re doing.
10. Some people want it to happen, some wish it would happen, others make it happen
11. Learning’s a gift, even when pain is your teacher.
12. I’ve never lost a game I just ran out of time
13. My body could stand the crutches but my mind couldn’t stand the sideline.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Chariot Dice

THE SCENE: mild. 70s. Not too humid. Good day for a run
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH and a warm up lap with stretches
THA-THANG:
8 squares with different exercises.

  • Goblet Squats
  • Dips
  • BBS
  • Merkins
  • Bent Rows
  • Box Jumps
  • Flutter Kicks
  • Decline Merkins

Start on a square and roll the dice. Do the number of reps shown and repeat. When you roll doubles, do double reps and then murder bunny to the next square.

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
8 HIMs and a 2.0
CIRCLE OF TRUST/BOM:
Life can feel pretty random when you’re in the middle of it. My own life was extremely random and chaotic in college. Drifting from place to place. Doing random jobs to make ends meet. But when you look back on life, you can see God’s providence at work. For example, all of my seemingly random work and school experience led to a random encounter for a great job which led to moving out here which led to randomly running in the park and randomly joining F3 and randomly dealing with a deep sin issue in my life. You see my point that it’s not really random. God is in control, and whatever random, chaotic, scary thing is going on, you can trust that God is working it out for your good even if it hurts.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lots going on.

3rd F type event at Swerve’s Church

Going away party for Avocado

CSAUP at dog pound

All the stuff for Hardship Hill

Feller Patriot

THE SCENE: Partly cloudy, 71 degrees F., 90% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby arm circles, Windmills
THA-THANG:

Mosey to the Greenway trail just past the Troll Bridge.

Circuit 11’s

(Run to the 1st light pole, do the T-Merkin, run back to the start and do the 10 Box Cutters.  Continue until reaching the 10th light pole.)

1 T-Merkin/10 Box Cutters

2 T-Merkins/9 Box Cutters

Continue sequence until:

10 T-Merkins/1 Box Cutter

Mosey back to the AO via Alcoa Road.

 

Grinder Kraken using the 11 perimeter benches.

Burpees x10

SSH x12 (4 Cnt)

WWII’s x12

Declined Dry Docks x12

Bench Jumps x12 (or 18 Step Ups)

V-Ups x12

Iron Mikes x12

Inclined Merkins x20

Bulgarian Split Squats (x10 per leg)

Dips x20

Squat Jumps X12

 

MARY:
WWII sit-ups, baby crunches
COUNT-OFF & NAME-O-RAMA
4 HIMs plus Webelo (2.0).  An honor to have Scout from Fort Campbell for a weekend beatdown.
CIRCLE OF TRUST/BOM:
Bob Feller played for the Cleveland Indians (aka Cleveland Guardians).  He bypassed the minors and first pitched in the majors at the ripe age of 17.  During his career he threw three no-hitters and 12 one-hitters. He is the only pitcher to throw a no-hitter on opening day, April 16, 1940.  After his 4th season, Bob was returning to Cleveland from a visit with his terminally ill father to sign what was to be a multi-year, high dollar contract but the day was December 7, 1941.  The next day, rather than signing with the Indians, he signed with the United States Navy and spent the next four years on the USS Alabama.  He chose country over self.

Feller resumed his baseball career with the Indians in 1946 and threw his second no-hitter.  He was a significant factor in the World Series win in 1948 and the American League pennant in 1954.  By the time he retired in 1956 he led the American League in win six times and strikeouts seven times.  He was an eight-time All-Star.

When asked by a reporter toward the end of his career what his most memorable win was, Bob quickly replied, “World War II.”  Again, country over self.

There are still a lot of athletes out there that put their job in proper perspective.  Unfortunately, there are many that don’t.  You may have witnessed both types in the Olympics during the past two weeks.  We have probably all heard the hierarchy of God, others, self.  I think we would all to well to insert “country” in the third spot and move ourselves one notch down the line.

MOLESKIN:
Prayers for Postpones upcoming knee surgery, remembering Daniel (friend of Rep Sleepy) and his children on the death of his wife and their mother.
ANNOUNCEMENTS:
Drifter speaking at Mt. Olive Baptist Church on August 14th at 9:00 am, CSAUP at the Dog Pound on August 21st, Hardship Hill coming October 4th in Kingston.

It was easier

THE SCENE: Mild
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Cherry Picker
THA-THANG:
Indian Run around the AO, man in front rolls the workout dice. Execute the movement, “water break” read body builders.

Return to the AO press and walk with a CMU between lines doing 10 big boys, 20 triceps extensions, 30 curls and 40 goblet squats.

 

It was easier than Swerve’s Tuesday beatdown.

MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Comparison is the thief of Joy:

If you watch HGTV too long, you’ll become dissatisfied with your home. If you stay on social media too long, you’ll become dissatisfied with your life. If you watch the news to long you’ll become dissatisfied with the world. Unplug, Pray. Read a book. Spend time with loved ones. Our minds are easily influenced, but you get to choose the influence!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.