Fitness. Fellowship. Faith.
THE SCENE: Dark, dry after post rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH, 15x little baby circles
THA-THANG:
5:00, 4:00, 3:00, 3:00 step ups, 1:00 rest in between
5 sets of 10x side lunges, 15x bbs, 15x 4cut flutter kicks, 60m lunge
COUNT-OFF & NAME-O-RAMA
2 HIMS
CIRCLE OF TRUST/BOM:
Honoring former Navy Seal Chad Wilkerson with WOD from Goruck.
THE SCENE: Unusually Warm, upper 70s, partly sunny but getting dark earlier and earlier…
F3 WELCOME & DISCLAIMER Check
WARM-O-RAMA:
20 SSH, 4-ct IC, 10 Cherry Pickers, 4-ct, IC, Twist stretches…
Then Jinxy told us Swimmies (who we thought was just typically late) was actually stuck on the entrance road with a blown clutch. So… forget the rest of the warmup… MOSEY RUN TO THE RESCUE!
Followed Swimmies to his car, which was on the entrance road from Lyons View, dead in the water, smelling very unpleasantly of fried clutch. It was HIM’s to the rescue! Pushed it up to a pull off area, then proceeded with warmup.
10 Hillbillies, 4-ct, IC, Little of this and that.
THA-THANG:
[Q crumples up his Weinke and starts just making stuff up, since the original workout was supposed to be on the opposite side of the park from where we moved the car… Crawdad appears out of nowhere. So does Brick.]
Moseyed to terraced hill on side of Everest. Start at the bottom, do 5 reps of three exercises , then run up to first terrace and return, do 10 reps of each exercise and run up second terrace and return, then do 15 reps of each exercise and go all the way to the treeline. EXERCISES: Merkins, Squats, American Hammers (2-ct)
MOSEY to perimeter trail and over to edge of park that looks out at the Veterans Cemetery. Pause, take a moment to pay respects to the Veterans buried at the cemetery.
NICKEL/DIME/QUARTERS along perimeter trail to top of the Tail of the Dragon. Run 1 light post, do 5x exercise, run 2 light posts do 10x exercise, run 5 light posts do 25x exercise.
MOSEY to the hill along the Tail of the Dragon that leads up to the monument. Do 7’s Top: Prisoner Get Ups, Bottom: Prisoner Cell Merkin Burpees. These were brutal.
MOSEY to AO. DORAS. Partner 1 works on exercise, Partner 2 runs about 2/3 up Baby Cardiac. Exercises are 100 Merkins and 100 BBS. Final Sprint up Baby Cardiac with everyone.
MARY:
Hamstring stretches, 20 American Hammers, 4-ct, IC
COUNT-OFF & NAME-O-RAMA
17 strong. No FNGs
CIRCLE OF TRUST/BOM:
Veteran’s Day is tomorrow, and it’s had me thinking about those who have served our country, the men and women that have been a part of the armed forces, as well as their families. We took a moment earlier to pause and remember those who have paid the ultimate sacrifice for our country. What does sacrifice entail?
One of the defining traits of human beings is altruism. Altruism is the practice of doing things that benefit others even at the cost of your own happiness, welfare, or (to use a biological term) “fitness”. It is unusual in the Animal Kingdom because of the principle of “Survival of the Fittest”… if an action benefits someone else rather than you, you might be the one eaten by a cheetah on the Serengeti, or fail to make sweet love with that attractive she-moose over there, or die of thirst in a desert with a limited number of watering holes
What force is it that allows men and women to sacrifice their comfort, families, even their lives in service to others? To me, it is the gift of Grace from God.
St Francis of Assisi articulated this when he said “Above all the grace and the gifts that Christ gives to his beloved is that of overcoming self.”
But there’s more to it than that. Even though we have the ABILITY to sacrifice and be altruistic doesn’t necessarily mean we will USE that gift. What inspires us to use it?
Bob Hope, who entertained troops overseas for decades, once said, “I saw more courage, more good humor in the face of discomfort, more love in an era of hate, and more devotion to duty than could exist under tyranny.”
And as Ernest Hemmingway said in a FAREWELL TO ARMS, “When you love, you wish to do things for that which you love. You wish to sacrifice. You wish to serve.”
Another saying about veterans is that they don’t fight for what’s in front of them, they fight for what’s behind them. We are fortunate to live in a country that is free from tyranny, where military service is voluntary, where autocrats and dictators do not hold sway over our democracy. The veterans that paid the ultimate price didn’t fight for themselves, they fought for what they loved. America the Beautiful. The Land of the Free.
The veterans who have served and died for this country overcame self, and is so doing, in my opinion, became one with the Grace of God.
MOLESKIN:
Prayers for several PAX and their relatives.
ANNOUNCEMENTS:
THE SCENE: Slightly Overcast, mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC
Pinto Hops – 15 IC
Cherry Pickers – 15 IC
Grady Corns – 32 IC
Rocketts – 10 IC
Merkins 10 OYO
THA-THANG:
Mosey to the open field near the outdoor field just before the large chapel. Throw the frisbee (broken due to preworkout fracture). The entire group runs to the frisbee position and does the exercise, throw again, do same excercise, repeat:
COUNT-OFF & NAME-O-RAMA
20 strong
CIRCLE OF TRUST/BOM:
October is a tough month for our family. Oct 17 is Grady’s (my son’s) birthday- he would have been 32 this year. Grady died 2 years ago this Dec 13 of an accidental overdose. Sharing the fact that your son was an addict is not an easy thing to do. You just don’t talk about it. I just wanted to share a little bit about our story. Grady was a straight A student and an outstanding athlete. He played on the top Arizona soccer teams until he was about 17. He excelled at pretty much everything he tried. He worked hard to be the best. His issues started when he was a Jr in high school. He struggled with his addiction and our family struggled along with him for the last 13 years of his life. He was clean for about a year before he moved to Knoxville in October. I was proud of him, especially when he was able to join the Asylum PM group- we finally had something in common and it was healthy. I think he came to 4 or 5 workouts and he Q’d after about 3 or 4 I think. His life ended on Dec 13. Having gone through the addiction cycles with Grady, I can attest how devastating it is to the addict and the family. Progress and setbacks… It dominates and controls every aspect of life. It’s chemical and mental but treated as criminal in our society. Substance abuse and addition is all around us- so if you know someone (or observe it in someone you don’t know) , pray for them and reach out to help in any way you can. In Knoxville in 2017 there were 293 drug related overdoes , in 2018- 295, 2019-257 and in 2020 year to date- there were 299.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence Oct 7
THE SCENE: Beautiful evening, temps in low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Tempo Merkins, 10 Mountain Climbers, 32 Grady Corns, 10 Windmills, Little of This and That.
THA-THANG:
Mosey to “the Caribbean” parking lot. We will journey a candy cane route around the parking lot (starting up south side of parking lot then rounding to go about half-way down north side of parking lot) but stopping at each cone planted along the way. The cones will be spaces at about every other island in the parking lot. Once the final cone is reached we will sweep back to the beginning of the candy cane. We will run the candy cane 6 times, journeying by the following methods and doing the following exercises. We will always run back once the cane is finished.
Mosey to start of Serpentine Sidewalk. We will do 14s along sidewalk by bear crawling for one light and running for four lights until we reach the perimeter trail. Then we will do 20 American Hammers.
Mosey to start of Cardiac. We will run up Cardiac stopping at each of the following to do the listed exercises:
Mosey to AO
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs
CIRCLE OF TRUST/BOM:
One of my good friends in my doctorate program in psychology was a guy named Jim Dupree. He was about ten years older than me and had already practiced as a therapist but with a master’s degree and was going back to school to get his doctorate. He sweat like a pig on those hot days in Texas and smoked cigarettes like a bandit, but he was wise, honest, and an excellent friend and counselor. I remember him and me working on painting a room in his house one time and him saying, “You know John, talk is good but if you really want to get close to a guy you need to do something like move a refrigerator across town with him.”
You know, I think he’s right. We brothers are close. Our talks at board meetings are part of the reason but I think a bigger reason is that we work hard and sweat together to accomplish something good. I have also enjoyed “moving fridges” type moments with some of you guys that drew us closer. Recently, I enjoyed working with Sparkler, Abscess, Pele, Steam and Curveball to both put up and break down obstacles at Hardship Hill. I acquired a bit of poison ivy in the process but it was definitely worth it. I remember a big group of us, including Mr. Jinxy, Hooker, Doubtfire, Pele, and Abscess, sawing and pruning branches in Pinto’s backyard and enjoying the reward of his swimming pool and some brewskis thereafter. There is something about working together, sweating together, that brings us close. We face the same challenge and it unites us. Gents, I enjoy our fellowship and appreciate your willingness to help each other through the grind.
MOLESKIN:
Prayers for Rooney’s coworker who is currently on ventilator after contracting Covid 19; for Pinto who is recovering from stem cell transplant; for Jared, brother of Corona Weight, who is in prison but had to go to hospital after accidentally cutting off top of finger – may he recover and find God to help him change his life; and, for our country, that we may be united and at peace no matter who ends up winning the presidential election.
ANNOUNCEMENTS:
F3 Knoxville 5th Anniversary and Convergence this Saturday
THE SCENE:
70s, feeling good, feeling great, pre-ruckers come back around 1735
F3 WELCOME & DISCLAIMER
(COVID concerns – maintain 6ft if possible)
WARM-O-RAMA:
(Swimmies Birthday Warm-o-Rama)
THA-THANG:
(Mosey to the Bat Cave)
(1) 20s
(35 count from Swimmies – first 35 count in the history of F3 probably)
Running against the remaining time, PAX mosey down the hill around the back side of the AO, stopping every so often to knock out 5 reps of an exercise either on a 4 count or 1 count (SSH, merkins, flutter kicks, wall-sit bus drivers)
(Mosey back to AO — Snowflake sprints because he’s a beast)
MARY:
Core 4 – Happy Birthday edition
– Flutter Kicks while PAX sings Happy Birthday once through
– Rinse and Repeat because 2 For Tuesday
American Hammers while PAX sings Happy birthday once through
– Rinse and Repeat because 2 For Tuesday
COUNT-OFF & NAME-O-RAMA
26 including 1 FNG – Goosecall
CIRCLE OF TRUST/BOM:
[ “What A Time To Be Alive” ]
The Crucible – USMC
___________________
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As HIM – we’re in the crucible right now. Congratulations, you made it.
And what a time to be alive — for such a time as this.
And I can understand that it might feel like we’ve been in that final 9 mile ruck March for months now. But if you stop at mile 7 you miss it. If you stop at mile 8 you miss it. If you stop at mile 8.5 you miss it.
And unlike the Marine Core Crucible – you don’t get anything for making it through tough times. You don’t (always) get this tangible thing you can hold in the palm in your hand as a representation of how much you’ve been through. No ones going to give you anything for making it through.
But there is someone who gave up everything so that you COULD go through. So that you could go through the crucible for such a time as this. And He gives you everything you need to do so.
MOLESKIN:
Proverbs 4:25-27 (ESV & Message)
Enter the Sanctuary – Embrace the Crucible (sermon by Rick Dunn) — https://subspla.sh/c6sz9xd
– Prayer requests for loved ones that are no longer with us
ANNOUNCEMENTS:
F3’s 5 Year Anniversary Convergence
– Saturday, November 7th
– Asylum AO
– 0700 – 0800 followed by transfer of leadership of Nantann role and breakfast celebration