F3 Knoxville

Tag: Fins

Beastly Kraken

THE SCENE: Somewhere in the 30s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x10; mosey loop by Mt. Crumpet and do a few of each exercise for demonstration purposes

THA-THANG:
Kraken with 8 stations, do exercise at a station then run the full loop and past the exercise you did to the next one. The stations were:

  • Kraken Burpees x20
  • Gorilla Humpers (4-ct) x20
  • Donkey Merkins x20
  • Bear Crawl halfway up Mt. Crumpet, Crawl Bear back down
  • Crab Cakes (4-ct) x20
  • Seal Claps (4-ct) x20
  • Dancing Bears (4-ct) x20
  • Monkey Squats x20

MARY:
PAX Roulette

COUNT-OFF & NAME-O-RAMA
9 fought the beastly kraken. Welcome back Fins!
CIRCLE OF TRUST/BOM:

During my small group at church last Sunday, we got into a discussion about forgiving others. Forgiving someone is more about taking the weight you are carrying off yourself than anything to do with the person you are forgiving. Forgiving someone doesn’t mean you have to become friends with them or even start to like them. Forgiving someone is not saying their actions were ok or acceptable. Forgiving someone is saying that you are turning it over to God. One particular verse that stuck with me is Genesis 50:19: “But Joseph said to them, “Do not fear, for am I in the place of God?” Joseph is speaking to his brothers after their father dies. His brothers are worried about him paying them back for selling him into slavery all those years before now that their dad is dead. Joseph had every right by human standards to hate and punish his brothers, but he instead forgives them. The challenge this morning is to ask yourself who you need to forgive and in what situation in your life do you need to remember that you are not in the place of God?

MOLESKIN:
Pray for Grouch as he travels this week

ANNOUNCEMENTS:
Toad VQ on Tuesday!!!

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.

The Long Way Around

THE SCENE: Hot and humid

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x15; LBAC X10 (forwards and backwards)

THA-THANG:
Indian run carrying Dwayne (a 19 pound rock) the long way to the Gravel Pit. (Turn right off grinder, left on Best St, and left on Montvale Station)

Partner up where one partner runs down the hill to the street and Bernie back up hill while other partner works through a series of exercises with 100 reps per excersise.

  • WW2 Sit Ups
  • Shoulder Taps (2-ct)
  • Mountain Man Poopers
  • Hello Dolly
  • Merkins
  • Jump Squats
  • Boxcutters
  • Mountain Climbers (2-ct)
  • Iron Mikes (2-ct)

MARY:
Mosey back to the Grinder

COUNT-OFF & NAME-O-RAMA
8 HIMs including guest, Cockpit from F3 Greenville, SC

CIRCLE OF TRUST/BOM:
A few quotes from Dwayne “The Rock” Johnson this morning:

  1. “Success isn’t overnight. It’s when every day you get a little better than the day before. It all adds up.”
  2. “Success isn’t always about ‘greatness,’ it’s about consistency. Consistent, hard work gains success.”
  3. “All success begins with self-discipline. It starts with you.”
  4. “Success at anything will always come down to this: focus and effort. And we control both.”
  5. “The single most powerful thing I can be is to be myself.”

MOLESKIN:
Pray for Fins as they will be closing on their house soon and leaving to travel in their RV for a year on the 18th.

ANNOUNCEMENTS:

Thing 1 & Thing 2

THE SCENE: 65 degrees, clear, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 x SSH IC

10 x arm circles IC (forward and back)

10 x tempo squats IC

5 x tempo merkins IC
THA-THANG:
Mosey up the greenway to the highest point in Springbrook Park.  Longer mosey than usual.

Thing 1:  4 Exercises with 100 reps each.  Break up the exercises any way you want, but no rest.  Go from one to the other:  Merkins, Big Boy Sit Ups, Squats, Flutter Kicks (2ct).  When complete run to wooden bridge and back.

Mosey down the greenway to Mt. Crumpet.

Thing 2:  Run up Mt. Crumpet, around the Christmas Tree, and back down.  5 Jumping Squats at the bottom.  Repeat….over and over again, then one more time.

Mosey back to the grinder as a group for Pax Roulette:  Many exercises called including: Alphabet, little baby crunches, catalina wine mixers, merkins, protractor, bicycle crunches, and others that I’m forgetting.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A big part of F3 is to develop leadership.  One way to develop leadership is to read about great leaders from the past.  Great leaders were not perfect all the time.  They often experienced great failures, but we tend to just remember the good things.  One example that I learned recently was about Winston Churchill.  Most remember the great leader of the UK during WW II.  However, during WW I he was in charge of the British Navy and he presided over a huge failure.  The British and their allies attempted what was at the time the largest sea invasion in history at Gallipoli, Turkey.  The campaign lasted months and ended in 10’s of thousands of deaths and defeat for the British and their allies.  Churchill resigned his leadership position and in a short time enlisted in the army…and went to the front lines.  This was a rich man who was essentially born in a castle.  But he owned his failure and set about doing what he could to move forward.  The men on the front lines recognized Churchill’s ability to lead men and over time his career and reputation recovered.  Today we know him as the prime minister of the UK who stood up to Nazism.
MOLESKIN:
Praying for healing for F3 brothers with injuries.
ANNOUNCEMENTS:

Moses MOG Mile

THE SCENE: Beautiful Morning for some sweat to hit the floor
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmill, Mosey w/CMU to Oval Office .
THA-THANG:

  • 1 Mile run
  • 25 overhead press
  • 50 curls
  • 75 bent over row
  • 100 walking lunges
  • 400m run
  • 100 push-ups
  • 400m run
  • 100 air squats
  • 75 overhead press
  • 50 curls
  • 25 bent over row
  • 1 mile run

MARY:
No time for play
COUNT-OFF & NAME-O-RAMA
5 of us
CIRCLE OF TRUST/BOM:
“You, my brothers and sisters, 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.””
‭‭Galatians‬ ‭5:13-14‬ ‭NIV‬‬

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Moses beer mile and field day July 17th

CSAUP on the 24th

Hardship Hill!