F3 Knoxville

Tag: Gump

Passing The JUCO Flag

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
5 burpees on your own
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bearcrawl in and hi five a HIM /Crawl bear out
6 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist (Rinse & Repeat)

2 lines person in front falls off for 2 burpees to Sophomore Hill

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
while you do Blockees x2

2 lines person in front falls off for 2 burpees to the duck pond

8ct Merkins
Mosey around the pond to the Information Center

Minkey Humpers

Line up at light post
Run to next post 10 Squats
Bernie to next post 10 Squats (Rinse and Repeat)

Bear Crawl/Mountain Climbers/Bear Crawl/Shoulder Taps

Mosey back to the flag w/ Jailbreak

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Gentlemen I’ve had a good run 🏃‍♂️ Thank you for the opportunity! It’s been an honor and a pleasure.

I couldn’t think of a better person to pass this flag to. I’ve had a lot of discussions with a lot of you as well as several members of the leadership team.

First off I feel super blessed to have such a great group of leaders to choose from. Obviously I wanted someone that represented all 3 F’s. Beyond that, I was looking for consistency. Who’s always here? Who’s leading by example? Who’s bringing ideas to challenge us? Who’s trying to strengthen the bond we have?

I wrote down Legacy when I was considering this role.

What is an example of a legacy?

For example, some people consider a legacy to be real estate or money. But the most treasured forms of legacy are found in intangible gifts: values, memories, friendship, love, and respect. I like the intangible ones…

The other was Passing the baton.

Where did the phrase passing the baton come from?

The phrase “passing the baton” is thought to have originated in the Olympic relay race around 1967, signifying duty and denoting that a successful outcome requires collective effort. This understanding of collaboration was embodied by passing an emblematic baton from competitor to competitor. I like that as well.

Run the good race my brother!! I’ll be here to support and cheer you on!!

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

CMU Ladder

THE SCENE: Nondescript. Not hot, not cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x Abe Vigoda, 7x Cherry Pickers…Let’s mosey!
THA-THANG:
Mosey towards CMU pile stopping for 5 burpees OYO at two different spots.

Grab yourself a coupon and head to the start line to the west of the maintenance building.

CMU Ladder:

  1. 10 x CMU Thrusters
  2. 20 x CMU Swings
  3. 30 x CMU Tricep
  4. 40 x CMU Curls

Run to Cones:

  1. 10 x BBS
  2. 20 x HTH
  3. 30 x LBC
  4. 40 x Flutter Kicks

Start round 1 with both 1’s above, on round 2 do both 1 & 2 above, and so on.

After completing the CMU work, run to the cones (spaced about 50 yards apart) and complete the work.

Round 1 = 1&1; Round 2 = 1,2&1,2; Round 3 = 1,2,3&1,2,3; Round 4 = 1,2,3,4&1,2,3,4

Clear as mud.

Finished up the ladder work and moseyed over to the big parking lot for a taste of the Kraken.

8 Cones in a circle around the light pole. Start at any cone and perform the prescribed exercise until the timer PAX finished the 3 burpees (5 burpees on round 2).

Exercises were Burpees, Squats, Diamond Merkins, Monkey Humpers, X Factors, BBS, HRR Merkins, LBC

Made it two rounds through the Kraken.

Mosey back to the shovel flag for a bit of Mary.

MARY:
Flutter Kicks and Freddies
COUNT-OFF & NAME-O-RAMA
11 men got after it.
CIRCLE OF TRUST/BOM:
Talked about Galatians ch. 2 when Peter was rebuked by Paul for not following his own teachings regarding accepting the Gentiles as they were. Talked about not forcing others to fit into a box that we have created with no basis. Make sure that you are practicing what you preach.
MOLESKIN:
IPC is in session, and it hurts.

ANNOUNCEMENTS:
Hardship Hill is coming up. I need help preparing the obstacles and we need to fill out the JUCO team.

Use Your Gifts!

THE SCENE: Perfect August Gloom Weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Windmills (IC) 4CT X 10
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mountain Climbers X 20 (OYO)
  • Mosey to new parking lot

THA-THANG:

4 Corner Countdown – 5, 4, 3, 2, & 1 at each corner in the new Bill Haslam Parking Lot

  • 5 Merkins, 5 Squats & 5 Big Boy Situps at each corner
  • 4, 4, 4 & 4, etc.
  • Mosey to the Bagwell Center

Bagwell Center – Reps Then Run

  • 20 dips & 20 step-ups/box jumps & run around the courtyard
  • Rinse and repeat
  • Mosey to AO
  • 50 “Toe Merkins” on the way back

MARY:

  • American Hammers X 50
  • Hello Dollies X 20
  • Flutterkicks X 20

COUNT-OFF & NAME-O-RAMA

21 HIMs (counting JUCO Rush)

CIRCLE OF TRUST/BOM:

Let’s use our gifts that God gave us today and don’t wait until we have more time, get older, etc. because today isn’t guaranteed.  The songs below are the choruses and talk about living like you were dying…because we are…every day we live is a closer day to when we die so let’s live that way, love that way and serve that way everyday!!!

Romans 12:6-10 New International Version

6 We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your[a] faith; 7 if it is serving, then serve; if it is teaching, then teach; 8 if it is to encourage, then give encouragement; if it is giving, then give generously; if it is to lead,[b] do it diligently; if it is to show mercy, do it cheerfully.9 Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves.

Tim McGraw – Live Like You Were Dying

“I was finally the husband That most of the time I wasn’t
And I became a friend a friend would like to have
And all of a sudden going fishin’ Wasn’t such an imposition
And I went three times that year I lost my dad
Well I, I finally read the Good Book, and I Took a good, long, hard look
At what I’d do if I could do it all again And then

I went skydiving
I went Rocky Mountain climbing
I went 2.7 seconds on a bull named Fumanchu
And I loved deeper
And I spoke sweeter
And I gave forgiveness I’d been denying”
And he said
“Someday I hope you get the chance
To live like you were dying
Like tomorrow was a gift
And you’ve got eternity
To think about
What you’d do with it
What could you do with it
What did I do with it?
What would I do with it?

Matthew West – What if

What if today’s the only day I got?
I don’t wanna waste it if it’s my last shot
No regrets, in the end
I wanna know I got no what ifs
I’m running till the road runs out
I’m lighting it up right here right now
No regrets, in the end
I wanna know I got no what ifs, yeah

MOLESKIN:

Bobbitt, a transplant from Chattanooga, shared that they call calf raises “toe merkins” and I like that name a lot…even better than “Boosters”

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Sign Up for the August CSAUP
  • Sign UP for the Iron Pax Challenge

 

Seabiscuits and Gravy

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7-Cherry Pickers, 10 Windmills, 15-Hairy Rockettes, 10 Tempo Merkins, Karaoke, High Knees, Butt Kickers,
THA-THANG:
Mosey back to sophomore hill area with two sets of strides thrown in.

In the new parking lot facing sophomore hill we prepared for a modified Sea Biscuit:

10xSquats, 15xMerkins, 20xBBS

Followed by 1 lap (pick your poison for the laps with three options for distance .1 mile, .15 miles or .21 miles)

Repeato but add 1 lap after each round up to 4 laps then work your way back down.

Everyone made it through round 4 before calling recover.

Mosey back to the coupon pile and pick a good one.

With your coupon, perform 50 curls and 50 tricep extensions switching as needed. Once done hold a wall sit until the six is finished and completes a 10 count.

With your coupon, perform 20 picture hangers. Once done hold a wall sit until the six is finished and completes a 10 count.

Mosey back to the shovel flag

MARY:
30 Flutter Kicks, 15 lbcs, 15 Side planks with dips – each side.

COUNT-OFF & NAME-O-RAMA
4 hit up JUCO: Rush for some speedwork, and 9 got a little taste of JUCO: Rush during the regular beatdown. High mileage day today.

Welcome FNG Gosling! Gosling’s dad is Lullaby who has been out a few times.

CIRCLE OF TRUST/BOM:
Talked briefly about the story of Stephen the Martyr and the courage that he showed in the face of persecution. Even as he was being stoned he cried out, “Lord Jesus” which was the main reason he was being stoned, calling Jesus Lord. He was willing to preach/speak the truth even to the point of death. Let’s take a lesson from Stephen and not be ashamed of the truth. Let us not back down in the face of persecution.

MOLESKIN:
Need some more men to pick up Q’s.

ANNOUNCEMENTS:
CSAUP in July, sign up’s are already open.

Your Dolphin?

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Seal clap
Overhead clap
Reachforthesky
Let it hang
Cherry pickers
Tempo Squats
Down/up dog
Tempo merkins
Mountain climbers

THA THANG:

Mosey to Jucomanjaro, where there are 8 cones spaced 50’ from each other.

At the base of the hill do 15 squats, 15 merkins, 15 mountain climbers (2 count).  Run to the cone, do exercise on the cone, run back down.  Each time at the base, do the 15 squats, 15 merkins, 15 mountain climbers (4 count).  Repeat for all cones.

Cone 1: 10 Burpees
Cone 2: 20 Carolina dry docks
Cone 3: 30 Bobby Hurleys
Cone 4: 40 side crunches (20 each side)
Cone 5: 50 Pickle pounders
Cone 6: 60 Hello Dolly (single count)
Cone 7: 70 flutter kicks (2 count)
Cone 8: 80 SSH

Mosey to the Hardin Valley house.  Grab a block.  50’s.

40 curls + 10 presses
30 curls + 20 presses
20 curls + 30 presses
10 curls + 40 presses

In between each set, Everest up the hill, run down the steps.

MARY:

Heavy LBCs
Heavy Flutter kicks
Heavy BBS
Mosey to the flag
Freddy Mercury
LBC
Side plank E2K

COUNT-OFF & NAME-O-RAMA

14

CIRCLE OF TRUST/BOM:

I have bad news and good news.  The bad news is, by itself this message is not going to make much sense.  Because…it is only Part 1 of a 3-part message that you will get this week.  The good news is 5k is going to give you Part 2 on Wednesday, and Booster will really bring it all together on Friday.  You won’t want to miss it – be back out here on Wednesday and Friday!

Part I:

Mt Everest – 29,000 ft.  The highest point on earth.  Captivating and deadly.  In the 1920’s to conquer this mountain was the greatest challenge remaining in the Golden Age of Adventure.  Everest was the edge of heaven, where many believed no human could survive.  But not George Mallory….

Mallory was part of three expeditions to Mount Everest in the 1920’s.  As an admired climber in Europe, he was a likely candidate for these trips.  He wanted to be part of climbing the highest peak in the world and, for Mallory, climbing was about much more than just the physical challenge.  Like others who were involved, he felt that climbing Everest was a step in the progress of humankind toward achieving its full potential – he felt as though he were in the service of something greater than himself.

The first trip was for reconnaissance. There was much mapping, charting, and getting to know the area to scope out a possible route to the top.  The second effort included several attempts to get to the summit with no success.  When asked to participate in the third expedition, Mallory at 37 years old, knew it would be his last chance.  So, once again he went to the mountain… On June 7, 1924, he made a bid for the top and was never seen alive again.  We don’t know if Mallory made the summit.  Some believe that he did – and was, therefore, the first man in history to do so.  Others think he could not have made it.  What we do know is that 97 years ago, George Mallory died doing what he was born to do.

In the F3 Q Source, 2.3 is about serving in the high impact zone.  In that chapter, we are introduced to the concept of your Dolphin.  Your Dolphin is your unique gift, the thing you do better than anything else and the thing you do better than most other people can do it. (From the Q Source) “F3 chose the dolphin to symbolize man’s unique gift because the dolphin is a mammal that was born to swim but cannot do most of the other things that mammals do.  The dolphin’s Dolphin is swimming. It does that better than anything else it can do, and better than most any other mammal can.”

1 Peter 4:10, “As each has received a gift, use it to serve one another…”

George Mallory’s Dolphin was climbing mountains.  It was the thing he did best – and he was better at it than most any man alive.  He gave the best of himself – his skill and talent for mountaineering – to what he considered to be the betterment of humanity.

Today and tomorrow, be thinking about, “What is your Dolphin?”  What is it that you do best – and do better than most other people you know?

Come back on Wednesday for Part 2 of this message!

MOLESKIN:

The opening lines of this Word are the opening lines of a documentary called “The Wildest Dream” narrated by Liam Neeson.  Go ahead and read it again…this time in Neeson’s voice.  So much cooler, am I right?!

Nice to have Gump back out with us!

PRAYERS / ANNOUNCEMENTS:

Prayer of thanks for Pool Boy’s mother