F3 Knoxville

Tag: Gump

Anchors Aweigh My Boys!

THE SCENE: Haze gray with heavy fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 5 cherry pickers, 10 tempo merkins, 10 tempo squats, 30 sec dying cockroach
THA-THANG:
Mosey from the AO to the coupon pile

  • All reps using coupons
    20 Upright rows

    20 Straight leg dead lift

    20 Squats

    20 Curls

    20 Steering Wheels

  • 2nd Round with 19 reps
  • 11’s on the stairs to the athletic center carrying the coupon up and down
    • Pushpress down, tricep extension up
  • All reps using coupons20 Step over merkins 

    20 American Hammer release 

    20 trap raises

    20 Raisers 

    20 sec hold

  • Mosey back to the AO with a jailbreak
  • With arms extended (no breaks), we did 5 minutes of Gorillas (one arm touches the chest while the other is extended), little bird (9 inch up and down movement with arms extended to the sides), big bird (2 feet up and down movement with arms extended to the sides), wax on (small circles inward with arms extended to the front), wax off (small circles outward with arms extended to the front), overhead claps, seal claps, and a hold with arms extended in the front.

COUNT-OFF & NAME-O-RAMA
16 HIMs
CIRCLE OF TRUST/BOM:
So I spent 4 years, 1 month, 21 days in the United States Navy. I was the 1st LT, in charge of small boat ops, helicopter takeoffs and landings, RAS, topside preservation, docking/setting sail and anchoring at sea. 

An Arleigh Burke Destroyer is 509 ½ feet long and it has two anchors, a 9,000lbs (12 shots) centerline anchor and a 4,000 lbs. (8 shots) port side anchor. A shot of chain equals 15 fathoms, or 90 feet. The chain is color coded so you have an idea of how much chain has come released or brought up. One of my department’s responsibilities was to keep the chain painted black with a section of white links to mark 1 shot or 90 ft. If you do things right, you shouldn’t ever have to repaint the last two shots of chain which come from the shipyard painted yellow, then red. The saying goes, if you see yellow, start running…if you see red, you’re dead. The chain isn’t attached to the ship because it would rip a huge hole in the ship if the anchor were in a freefall. So when that red shot of chain comes up, it is like a firefighter’s hose or piece of spaghetti snaking all over the deck destroying whatever it touches. 

Dropping anchor is a violent scene…you can’t see that 9,000lbs anchor because it sits over the side but as it goes barreling toward the sea floor, it starts pulling all that chain out of the locker up on to the deck, down through the hole and into the water…rust and paint chips are flying everywhere. Initially, you pay out 3 times the depth of the water in anchor chain. The ship will then start back down to set the anchor into the sea bottom and keep the chain from piling up and kinking . 

What most people don’t know is that with big ships, it isn’t the anchor hooking into the ground that keeps you from drifting, it is the weight of the chain. Not only must it be strong and not break, but it has to be heavy, it has to have substance to it in order to keep the ship from drifting. 

Every 15 minutes, a quartermaster will triangulate the ship’s position based on three landmarks. The shape has a radius that it can swing in based on the amount of chain paid out already. If the ship is outside of the swing circle, you know that you are drifting and in danger of running aground on the land or rocks and eventually shipwrecking. 

We spent our morning getting heavy, working and building those big muscles. I hope it makes you tired throughout the day and sore tomorrow so that it reminds of the need to be heavy. You men are part of my anchor chain and I offer myself to be part of your’s. I rely on you to keep me from drifting because you are men of substance. 

As far as my three landmarks, I’ve got the Father, the Son and the Holy Spirit to tell me if I get outside of the swing circle, to tell me if I am drifting. I may not read my Bible every 15 minutes, but I do read it every day to keep from running aground, to keep from shipwrecking. 

Hebrews 6:16-19

16 For people swear an oath by one greater than themselves, and with them an oath serving as confirmation is an end of every dispute. 17]In the same way God, desiring even more to demonstrate to the heirs of the promise the fact that His purpose is unchangeable, confirmed it with an oath, 18 so that by two unchangeable things in which it is impossible for God to lie, we who have taken refuge would have strong encouragement to hold firmly to the hope set before us. 19 This hope we have as an anchor of the soul, a hope both sure and reliable and one which enters within the veil, 20 where Jesus has entered as a forerunner for us, having become a high priest forever according to the order of Melchizedek.

 

We all have dreams & all are sinners

THE SCENE: 34 and felt too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Night Club X 15 (IC)
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins (IC) X 10
  • Side Straddle Hops (IC) X 20
  • Tennessee Rocking Horse X 10
  • Mosey to the Large Parking Lot by the Pond

THA-THANG:

The Pond

  • 20 Merkins & 20 Squats in 3 locations around the Pond
  • Rinse & Repeat X 2

Large Parking Lot

  • 20 Monkey Humpers & run up & back
  • 20 Diamond Merkins & run up & back
  • 20 Big Boys & run up & back
  • 20 Upside Down Merkins & run up & back
  • 20 Lunges & run up & back
  • 20 Carolina DryDocks & run up & back
  • 20 Flutter Kicks & run up & back
  • 20 Laying Side Straddle Hops & run up & back

MARY:

  • Imperial Walkers X 20
  • Pickle Pounders X 20

COUNT-OFF & NAME-O-RAMA

12 Men in attendance

CIRCLE OF TRUST/BOM:

I love quotes and Dr. Martin Luther King Jr. has so many powerful messages (listed below). After we talked about his belief in peaceful protests, I shared that Dr. King was also known to be a womanizer. I feel that didn’t negate all of his great work but shows that we are human and all sin and have character flaws. None of us want to be judged solely on the worst things we’ve ever done. Fortunately, God loves us and will forgive us if we repent.

  • Injustice anywhere is a threat to justice everywhere.
  • Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.
  • The time is always right to do what is right.
  • Our lives begin to end the day we become silent about things that matter.
  • Life’s most persistent and urgent question is, ‘What are you doing for others?
  • We must learn to live together as brothers or perish together as fools.
ANNOUNCEMENTS:
  • Sign Up To Q/VQ
  • Blood Drive at Lakeshore on the 29th – 5 spots left
  • CSAUP on the 30th at the Asylum

Deck of Pain

THE SCENE: Cold and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky alternating with some let-it-hang.

Cherry Pickers, Side Straddle Hops, Moroccan Night Clubs, Overhead Clap and Harry Rockets IC.

20 Calf Raises and Merkins followed by a parking lot length mosey and shuffle to warm-up.

THA-THANG:
The infamous DECK OF PAIN.  Pick your poison type workout with a jailbreak to each location around JUCO, but led by the Q due to COVID precautions.  If you haven’t tried it, request a repeat.

MARY:
15 American Hammers IC, 10 Supermans, and polished off with some jumping squats with a hold at the bottom.
COUNT-OFF & NAME-O-RAMA
16 HIMs with a 17th lingering in the shadows (running around campus)
CIRCLE OF TRUST/BOM:

I’m not sure of how many of you are car guys but you may have heard of the 80/20 rule. 80% of the speed you get out of the car is achieved by approximately 20% of the work from the engine. On the flip-side the last 20% of the vehicles max speed is only accomplished due to the other 80% of the work from the engine.

Obviously these are not exact numbers as cars vary in performance and the cross between the efficiency curves are not exact, but it’s an analogy to understand the work needed to achieve a maximum potential.

Now think of how you go through your daily activities and how you may live in a comfort zone. Are you living off of that 20% or maybe 50% in a comfort zone like cruise control.  There are probably several things that you do that could be considered a part of your comfort zone. The things you do well you naturally focus on because again they are familiar.

What about the difficult aspects? How often do you focus or work in those?

I don’t expect you to immediately take on some drastic amount of extra workh, but what’s one thing that you know in the back of your mind you can undertake to better yourself, your family or your discipleship. I encourage you all to step out of that comfort zone and do the hard work.  Push yourself to be better or take on a role that you know you should.

This doesn’t only apply to doing more…Maybe this also means you need to stop doing something that comforts you. Something that you need to abstain from. Do it!

Philippians 4:13 I can do all this through him who gives me strength.

Joshua 1:9 Be strong and courageous; do not be frightened or dismayed, for the Lord your God is with you wherever you go.

MOLESKIN:
We all have room for improvement.  Push yourself to make the difficult change.
ANNOUNCEMENTS:
CSAUP on Jan 30th.

Always be Sober-Minded

THE SCENE: A cool, crisp morning, temp in low 30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7 Cherry Pickers, 20 Side-Straddle-Hops, 10 Tempo Merkins, 10 Tempo Squats, 7 lunges each leg.
THA-THANG:
Mosey to the Coupon Pile and carry the coupons to Sophomore Hill. We started in the lower left hand corner, doing one workout at each corner before duck walking the coupon up and down the hill while Rifle Carrying the coupon between the corners at the top and bottom. We did three laps around Sophomore Hill. The first lap had

  • Curls (20)
  • Shoulder Raises (15)
  • Front Shoulder Raises (10)
  • Burpees (5)

The second lap had

  • Squats (20)
  • Calf Raises (15)
  • Monkey Humpers (10)
  • Lunges (5 each leg)

The third lap had

  • Hello Dolly’s (20)
  • Heals to Heaven (15)
  • Big Boys (10)
  • Heavy Mercury’s (5, 4 count)

The only workout done without holding the coupon was the burpees and monkey humpers.

COUNT-OFF & NAME-O-RAMA
11 present, no FNGs.
CIRCLE OF TRUST/BOM:
In the book the Hobbit, there is a scene in which Bilbo Baggins is having a conversation with Smaug the Dragon. At first, Bilbo is thinking clearly and he is confident in his conversation with Smaug. But the more that Smaug talks, he begins to lure Bilbo into believing certain lies about why he is there and about the troop that brought him there. Bilbo slowly starts to believe the dragon and he comes to a point where he almost reveals himself to the dragon, he almost gives into the dragon and his lies. But he comes to his senses and runs from the dragon.

In 2 Timothy, Paul is talking to Timothy and reminding him of the people they know that have fallen away from the faith. They have seen the truth, but then they are slowly deceived and believe lies that they devil tells them and they fall away from the faith. Then, in 2 Timothy 4:5, Paul tells Timothy to “Always be sober-minded.” Paul reminds Timothy of his ministry, of his focus. He reminds Timothy of the truth.

So many times, the devil tempts us and lies to us about what is important, lies about ourselves, lies about God. As we go about our days today, let’s focus on the truth that we are loved by God, we are saved through grace by faith and we are His. Let’s be sober minded in all that we do and not fall into the trap of the devil to believe the lies that he tries to tell us.
MOLESKIN:
Prayers for our country, peace and integrity. Prayers for Boosters friend JJ in the ICU. Prayers for Guardrails wife’s uncle who is having some issues in the hospital.
ANNOUNCEMENTS:
CSAUP at the Asylum on Saturday, January 30 from 6:30 am to 9 am.

Press On Toward The Goal

THE SCENE: 31 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry picker, rocking chair, ‘merkins
THA-THANG:
Mohammed Ali, when asked how many reps he could do of an exercise, he said he had no idea – he doesn’t really count. He just goes until he is exhausted and then does an additional set. We didn’t do that…but we did a mini version!

  • Mosey to small rock pile.
  • Shoulder as many as possible your own for 1 min (front raises, lateral, overhead clap) followed by 5 reps together each time.
  • Mosey to coupon pile (with drop 2x burpee / 2 lines)
  • Coupon pile exercises (Each is max out for 1 minute and then do 5x together)
      • (merkins, coupon press, overhead and/or skull crushers)
      • Rows, bicep
      • Squats, calf raises
  • Between each major muscle group: Mosey to hill and Bear crawl up hill w/1 burpee @ top
  • Mosey to flag with 2x burpee drop off lines again

MARY: no time…finished @ 6:15

COUNT-OFF & NAME-O-RAMA
17 present: Guardrail, Erector, 5K, Booster, Wheelchair, Butter Knife, Dart Gun, Footsie, Wanderer, Sty, Gump, Commission, Pool Boy, sos, Mailbox, Spotter, hound dog
CIRCLE OF TRUST/BOM:

Philippians 3:13-14, “Brothers and sisters, I do not regard myself as having taken hold of it yet; but one thing I do: forgetting what lies behind and reaching forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

Janus, the Roman God for which January was named, had two faces: one looked forward to the new year and one looked backward to the past year. This morning I related that I am not big on resolutions because most people give up on them by “ditch day,” January 17th. Nevertheless, I do believe in the power of goals. After all, if you aim at nothing, you’ll hit it every time!

Personal confession: even though I lost about 45 pounds over the last couple years, I put back 10 -15 this year off of a sweet tooth and lazy habits. I hit F3 3x week, but as they say, “you can’t outrun your fork.” How does the weight come back on like that? Slowly…1 pound at a time!

So we have to be diligent. And like physical weight, we might be carrying a few extra spiritual pounds into 2021 too. Ghandi said that the chains of habit are too light to be felt until they are too strong to be broken. Bad habits come on slowly, day by day. We might have a secret sin or a burden we aren’t willing to unload. How do we overcome? Do what we can, give ourselves over completely, and hand more of our lives over to God each day.

They say that elephants are trained by securing their leg against something strong enough when they are young so that when they are old they remember that they cannot break free. Then, a mere rope and tiny tent peg in the ground is enough to keep them in place. We must break free of the thought that we can do ONLY 20 or 30 or 50 reps. By maxing out in a minute and then “adding 5,” we learned we are capable of more than we thought…or at least I did!

Thanks for letting me lead again…and hope you’re sore tomorrow…’cause I already can’t lift my arms 🙂