Hamm – Page 8 – F3 Knoxville

Foggy Fun

October 29, 2019 Herbie

THE SCENE: Foggy, 51°F, Feels like 51°F, Humidity 98%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20x IC
Tempo Squats 15x IC
LBAC 15x IC Forwards and Backwards

THA-THANG:

Mosey to the track
4 rounds
- 40x Squats
- 30x Hand Release Merkins
- 20x Burpees
- 400m run
Mosey to the front

MARY:

Captain Thors 5x
Flutter Kicks 20x IC
8ct Man Makers 10x

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing. But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.

James 1:2‭-‬5 NASB

Many times we answer with knowledge instead of wisdom. Wisdom includes listening to anothers words and feelings and responding if necessary. Many times no response is needed, the person just needed to be heard. Wisdom is required for the trials we face, we need to be willing to ask for it and have the patience to receive it.

MOLESKIN:

ANNOUNCEMENTS:
Food drive is still on, bring your donations either Thursday or Saturday.
Brolympics on Nov. 9. Signup at – https://f3knoxville.us16.list-manage.com/track/click?u=2bbfbfb4650376d65ab58b2d4&id=6f6f153159&e=b4b4ef0ceb
3rd F Dec 7 – Convergence at Truck Stop with Fellowship after at Two Rivers Church

CMU NASCAR

October 22, 2019 A-Rod

THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head claps x 40 IC

SSH x 30 IC

5 Burpee OYO

Tempo Squat x 15 IC

Flutters x 15 IC
THA-THANG:

Sling Shot: Partner up. One partner with CMU. Partner 1 with CMU starts running along greenway. Partner 2 does 20 push-ups and 20 squats, then runs to catch Partner 1. Partner 1 then does push-ups and squats. Continue to 1/2 mile marker and then return to AO doing the same swap.

Block Burner 13: Line up with CMU. Push CMU in bear crawl position 40 yards then do 1 push-up. Push CMU back and do 13 BBS with CMU on chest. Increase number of push-ups and decrease number of BBS.

MARY:
10 – 8 count BB

10 Flutters IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You are son’s of the Living God. Heirs to the Throne. Our Elder Brother has gone before us. Know your place, know that you are made in His image and so are the people around you.
MOLESKIN:

ANNOUNCEMENTS:

Spectacular

October 15, 2019 A-Rod

THE SCENE: Cool, clear 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sun Gods x25 Each position/each direction

SSH x 40 IC

Imperial Squat Walker x 15 IC

8 Count BB x 5 IC
THA-THANG:

Mr. Spectacular 11s: PAX performs one Mr. Spectacular then does suicides to all 10 cones. Then two Mr. Ss, 9 cones etc.

Lunge length of parking lot

Crab walk length of parking lot

MARY:
10 – 8 count BB

20 Flutters
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember to take a second and listen to those around you and not instantly fire off your opinion/stance. Understanding someone else’s point of view is a great sign of respect. It does not mean you have to agree with their view, just listen and understand.
MOLESKIN:
REMEMBERTODRINKYOUROVALTINE
ANNOUNCEMENTS:

Blackjack – Recycled

October 14, 2019 Mr. Wedgie

THE SCENE: Dark and Dry

WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Suzanne Summers, Tempo Squats, Tempo Merkins, Smurf Jacks, 5 burpees on your own.

THA-THANG #1:

Ciabattas (20 seconds follow by 10 sec rest): Burpees, Jump Squats, Lung Jumps, SSH, Merkins, Mtn Climbers, American Hammers, Barrier Jumps

Then Suicides

THA-THANG #2:

Black Jack (animal style):

1 MRK, animal walk to end of parking lot then 20 BBS and run back. Then 2 MRK and 19 BBS. All the way to 21. BLACKJACK!

MARY:
Ring of Fire, Bicycles, Flutter Kicks, Captain Thors

CIRCLE OF TRUST/BOM:
I don’t remember what I said but I bet it was good.

Mogadishu Mile

October 5, 2019 Herbie

THE SCENE: Partly Cloudy, 63°F, Feels like 63°F, Humidity 62%, Wind 2mph from NNW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

19x SSH IC
19x LBAC Forward & Backwards IC
19x Squats
Little of This, Little of That

THA-THANG:

Mogadishu Mile
4 rounds
19 CMU swings
19 CMU squats
19 CMU push-ups (one hand on CMU)
400 meter CMU carry

Always keep a hand on CMU, if you remove your hand from the CMU restart the round.

Descending bear crawls (start at 13 push-ups and reduce by one on each curb)

Elevens – flutter kicks to hammers to completion

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The symbolism of the “Mogadishu Mile”

You cover a total distance of one mile. Even though the soldiers actually walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile”. You carry your CMU during the run to symbolize the gear the soldiers carried.
19 reps – one honoring each soldier of Task Force Ranger killed during the battle and the day after.
CMU Swings – as the soldiers held up their rifles the entire time
CMU Squats – as they sought cover behind anything available
CMU Push-ups – as they fell to the ground and had to get back up
Don’t let the CMU go – symbolic for the dedication the soldiers showed towards their creed to ‘not leave a man behind

On October 3rd, 1993, members of the 3rd Battalion, 75th Ranger Regiment and 1st SFOD-D (Delta Force), supported by pilots from the 160th Aviation Regiment (Nightstalkers) and other SF units, went into the city of Mogadishu, Somalia to execute Operation ‘Gothic Serpent’, an attempt to apprehend key players in Mohammed Farrah Aidid’s dictatorship. While the initial mission went smoothly, things took a turn for the worse when two aircraft were shot down, forever coining the phrase ‘Blackhawk Down’. Determined to not leave a man behind, and also facing the task of securing the crash sites, Rangers and Deltas, scattered at several locations throughout the city, under heavy fire, most of them wounded, and low on supplies held their positions until the morning hours of October 4th.

As help from the 10th Mountain Division finally arrived, the armored vehicles could not accommodate all of the soldiers. At this point, some of them began their exit to a rally point on foot, under heavy fire, dehydrated and sleep deprived, all of them wounded in one way or another. This has become known as the “Mogadishu Mile”.

As men we don’t always rely on our brothers we have a need. We try to do things on our own. These men show us that when we let our brothers have our backs we can accomplish many things.

MOLESKIN:

ANNOUNCEMENTS:
Second Harvest Food Collection – Fia and F3
Brolympics II – Nov 9