F3 Knoxville

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99 Pavaroblems

THE SCENE: 45 and drizzly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm-a-Rama
SSH x20 IC
LBACx10 forward x10 reverse
Tempo Squats IC x10
Tempo Incans IC x10
Cherry Pickers IC x5

.
THA-THANG:

99 Problems
You pick the order
Set break:
Bear crawl the perimeter OR run up the hill
UPPER
Incans
Dips
Carolina Dry Docks
LOWER
Lunges (x50 each side)
Sumo squats
Calf Raises (x4 ct)
MARY
LBC (x4 ct)
Hello Dolly (x4 ct)
Dead Bugs (x2 ct)
FINALE
Burpees to finish if needed

COUNT-OFF & NAME-O-RAMA
!
CIRCLE OF TRUST/BOM:
.

Watchful Eye
My personality is one that is constantly envisioning the future. I will play out scenarios over and over again days, months or years before they may happen. I also have excellent anticipation of what may happen in just a few seconds, but so also have an optimistic outlook typically and that sometimes gets me in trouble.
My oldest son is a beastly manchild who terrorized right tackles, quarterbacks and running backs alike this last fall. Over and over again this past fall I envisioned this 8th grader whipping his blocker to stuff the play in the backfield and then saw it happen live right in front of my eyes. I’m not kidding, I have video and I’m surprised I haven’t already shoved it in your face.
When he was 4 he was in a mini bounce house with the kid across the street that essentially functioned as a wrestling ring. This kid was younger and smaller but tough and mouthy to boot. They got to wrestling and I was envisioning Michael wiping the mat with this foul mouthed little hooligan.
Too late I realized that Michael, who had never wrestled with anyone in his life, had no idea what to do. He was in a headlock, being pulled backwards and croaked out “Dad, HELP!” I can still hear the panic in his voice, and I still feel failure as I realize how alone and afraid he felt and the effect of those precious seconds it took me to break it up.
God is never distracted. He is never on His phone. He is never caught up envisioning the future. He at the same time knows everything that will happen and yet allows us to live in the tension of the unknown. He is not unaware of what you feel right now. He is fully aware of your struggle, your worry, your pain. He has no intention of letting you walk it alone, but He will also not force you to do it His way. Talk to Him. Tell him what you feel, where your heart is, how you hurt…and then listen for His encouragement. Look for His provision and direction.
““Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life? And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you. “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.”
‭‭Matthew‬ ‭6‬:‭25‬-‭34‬ ‭ESV‬‬
https://bible.com/bible/59/mat.6.34.ESV

MOLESKIN:
It’s been a long week since Cardinal’s passing. Proud of all of what we have seen in F3 nation and the men of F3Knoxville and F3Smokies. Keep it up men!
ANNOUNCEMENTS:
None.

Share Your Burden

THE SCENE: 51 with a surprise shower during warm-o-rama.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x20
LBAC IC x10 forward, x10 backward
Tempo Squat IC x10

Cherry Pickers x5, K-town cadence

THA-THANG:

To the coupon pile
Everyone pick a handheld pair you can do a lot of reps with.
Q grabs the biggest rock in the stack and “shares” it with the nearest guy.
The PAX sets out around the grounds
  1.  small rocks = perfect Curl-Press-Tri
  2.  BIG rock = overhead hold
When the big rock carrier needs to trade, everyone does:
10 Squat Jumps
20 Lunges
30 SSH
40 Rocky Balboas
Next PAX takes “The Burden” and off around the grounds again.
Continue until time for Mary

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We just did an exercise called “Share the Burden.” How easy was the exercise overall? How easy did it feel to carry the big burden when everyone else was throwing up small rocks? What happened when you got tired? Some folks have a tendency to quit as soon as things get hard to avoid public failure. Did you give it up right away like those people? Those people don’t get up at 5am to work out in the cold!
No, your pride kicked in and you pushed as hard as you could. You tried to do more, some of us more than we should. You knew there was more work to do after, but you still pushed harder. If you knew you had more in the tank, and you were carrying the burden so the next man didn’t suffer, good for you.
But what about the rest of us? How much of your push was not wanting to be embarrassed? Not wanting to look weak? How many of us risked injury just to save face, or to not stand out?
Yesterday we lost a PAX. He was 36, a husband, father of two, a pastor in our community for 8+ years. He spent his ministry life actively reaching out to others to relieve them of some of their burden. We should all do the same.
But, I don’t need to tell most of you to help others, most of us are good at it. We often consider ourselves ready to share someone else’s burden. We volunteer to jump in and help when someone else needs it. We feel good about helping out a brother, or a neighbor, or a family…especially when the need is dire.
But what do we do when WE are the ones struggling, the one failing? Do we jump out and announce it? Do we volunteer for help? Do we look to share our own burden? Or do we hide, struggle on, and fake it?
When I last checked, the F3 GoFundMe for Cardinal’s family was over $33K…in 12 hours, basically just from F3. That shows tangibly what the PAX around us are ready and able to do. So do NOT rob them of the opportunity to serve. When you allow others to share your burden, you invite them into sharing blessing as well!
Don’t struggle in silence, don’t just try not to look like a screw up. Do not push harder when you are flailing and dragging yourself, your family or your business down. Ask for help. Ask the SkyQ, ask your pastor, and ask an F3 Brother, or two or three or four. You can’t lock shields with yourself, so look around, share your burden with the dude walking next to you, and work harder TOGETHER! Share the burden AND the blessing.

MOLESKIN:
It was a pleasure to consider just how blessed we are to have each other. #ISI

ANNOUNCEMENTS:
Impromptu convergence, this Saturday, 1/14/23 in honor of Cardinal and support of Rampart.

New Year’s Resolutions, I mean Goals

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Cherry Pickers x 5
Merkins OYO x 10
Tempo Squats x 10
Stretch OYO

THA-THANG:
January Accelerate WOD (30 minute timer)

At the Tennis Court with CMU
150 Curls
125 Heavy Squats
100 OHP
75
50 Thrusters
25 Blockees

MARY:
7’s on the tennis court (BBS and Merkins)

CIRCLE OF TRUST/BOM:
Talked about the need for resolutions, scratch that “goals”. It’s important to set goals and track them.  Setting goals and failing to meet them is ok.  It’s better to attempt goals, then to muddle along without a purpose.

ANNOUNCEMENTS:
F3 Smokies Convergence is 1/7/23 at Bombshelter in Alcoa.  Start time 7am.

Murph – Dogpound edition

THE SCENE:  Nice and toasty 53
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20  SSH

Stretching

THA-THANG:
Murph

1 mile run

100 pull ups

200 Merkins

300 Squats

1 mile run

MARY:
No time

CIRCLE OF TRUST/BOM:

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

MOLESKIN: 

First time for myself doing the Murph at Dogpound. Wanted to test how this workout would go. We ended up getting a little over 2 miles in, but had to stop the exercises @ the 35 min mark to allow time for the last run. Next time will post a preblast with instructions and we launch at the bell. In order to come close to finishing we need the entire 45 min.

ANNOUNCEMENTS:
F3 Smokies COnvergence on 1/7. Sign up sheet on Slack

New Q sign up process is live

Brief Introduction  Accelerate 2023.

Keep Moving, It’s Cold

THE SCENE: 25 and foggy
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:

  • 20 SSH
  • 20 Gradycorns
  • 20 tempo squats
  • 20 lunges (10 each leg)
  • 20 Bonnie Blairs/Apollo Onos

Mosey to the Pickleball courts

THA-THANG:
Insert information about the workout.

  • Suicides, 4 rounds
  • Cariocas, 4 rounds
  • side shuffles, 4 rounds
  • Broad jumps, 2 rounds
  • walking tie fighters/flying nuns, 2 rounds
  • Gassers 4 laps around the courts
  • 15 V-Ups, 2 rounds just so Blindside had to get on the ground
  • 15 merkins or 15 CDDs after every 2 rounds

MARY:
Ring of Fire starting at 5, then 10 merkins to kill the last 30 seconds
COUNT-OFF & NAME-O-RAMA
11 PAX, Thanks for the DR visit WitPro!
CIRCLE OF TRUST/BOM:
Wonder wonders and lead others to wonder those wonders
MOLESKIN:

ANNOUNCEMENTS:
Convergence 1/7 at Bomb Shelter; QSignup app on Slack; 2023 workout challenge