F3 Knoxville

Tag: Hammy

Dos

THE SCENE: 72 degrees F, 96% humidity, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead-out front claps, Imperial squat walkers, Cherry Pickers
THA-THANG:

Several Workout Stations Between the AO and Alcoa Elementary

Wax Job 7’s

Merkins @ Base, Bear Crawl Up, WWII Sit Ups @ Summit, Run Down

Church Times @ Alcoa First Baptist Parking Lot

Burpees x5

Dry Docks x20

Rocky Balboa’s x100

Elementary Dora (Glad there were two of us today)

50 Toes to Bar/Bear Crawl

100 Box Jumps/Run Across Field

150 Flutter Kicks/Bernie (4 Count)

200 Squats/Ascend Mt. Suckmore

Church Times @ Alcoa First Baptist Parking Lot

Burpees x5

Dry Docks x20

Rocky Balboa’s x100

Wax Job 7’s

Merkins @ Base, Bear Crawl Up, WWII Sit Ups @ Summit, Run Down

Scrap Yard Push/Pull

(5 Rounds)

Pull Ups x5 (or Inverted Pull Ups x10)

Merkins x10

MARY:

Box Cutters, LBC’s, Protractors, LBC’s, Superman swims, Edward Scissorlegs, Wide Edward Scissorlegs, LBC’s

COUNT-OFF & NAME-O-RAMA
Quality instead of quantity with two HIM’s
CIRCLE OF TRUST/BOM:
The following is from YouVersion offered by Life.Church Operations LLC.  @Swerve provides this material to the Bomb Shelter and the Arsenal as a 3rd F outreach.

Perseverance isn’t innate; it’s learned. All of us can do it if we train. So, brother, manufacture some pressure and train yourself. Push your limits, physically, mentally, spiritually: climb a tough summit; tackle a hike of many miles; fast for a period of days; turn devices off and embrace quiet and solitude and prayer for an uncomfortable period. Remember, God designed you for perseverance. So, by training, you’ll simply learn what you’re made of (plus you’ll expose the lies of the enemy). It doesn’t take much to learn a whole lot about yourself.

MOLESKIN:
Prayers for the Rowandan refugee Drifter and his M are hosting.
ANNOUNCEMENTS:
2.0 workout at the Arsenal today at 8:30 am.

IronPAX Warmup

THE SCENE: 70 degrees and 99% humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Motivators x5; LBAC (Forward/Backward) x10; warmup mosey

THA-THANG:
This was one of the challenges from IronPAX 2019. Set timer for 43 minutes and complete as many rounds of the following exercises as possible.

  • Pull Ups x10
  • Burpee CMU Jump Overs x15
  • CMU Curls x20
  • CMU Thrusters x25
  • Gas Pumps x30

Hammy and Smoky finished six rounds and everyone else was somewhere in round five when the timer went off.

MARY:
Flutter Kicks x35; Heel Taps x10; LBCs x20; Big Boy Sit Ups x20; Grady Corns x20; Box Cutters x20

COUNT-OFF & NAME-O-RAMA

5 HIMs and 1 2.0 challenged themselves to get better

CIRCLE OF TRUST/BOM:
Question of the day: What do we need to be doing to challenge ourselves? That could be physically, spiritually, or in any other aspect of our lives. I know that IronPAX will be a huge challenge for me but one that I want to take on because I know it will make me better. Don’t be afraid of a hard challenge because that is what allows us to grow.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sua Sponte

THE SCENE: 69 degrees F., 97% humidity, cloudy with threat of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, baby arm circles, windmills, overhead claps, squats (all x11).
THA-THANG:

Pick up a CMU and overhead carry on Route 66 from Illinois to the Missouri state line.

Route 66 was a 0.33 mile loop.  A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona.  The listing of the workouts at each station is below:

  • Missouri State Line:

Lap 1: CMU Thrusters x11

Lap 2: Dips with CMU x11

Overhead Carry CMU to Kansas

Lap 3: Squat Jumps x11

Lap 4: Dry Docks x11

Lap 5: BBS x11

Lap 6: SSH (4 count) x11

  • Kansas State Line:

Lap 1: Merkins x11

Lap 2: CMU Upright Rows x11

Lap 3: CMU Dips x11

Overhead Carry CMU to Oklahoma

Lap 4: Squat Jumps x11

Lap 5: Dry Docks x11

Lap 6: BBS x11

  • Oklahoma State Line:

Lap 1: SSH (4 count) x11

Lap 2: Merkins x11

Lap 3: CMU Swings x11

Lap 4: CMU Dips x11

Overhead Carry CMU to Texas

Lap 5: Squat Jumps x11

Lap 6: Dry Docks x11

  • Texas State Line:

Lap 1: BBS x11

Lap 2: SSH (4 count) x11

Lap 3: Merkins x11

Lap 4: CMU Thrusters x11

Lap 5: CMU Dips x11

Overhead Carry CMU to New Mexico

Lap 6: Squat Jumps x11

  • New Mexico State Line:

Lap 1: Dry Docks x11Lap 2: BBS x11

Lap 3: SSH (4 count) x11

Lap 4: Merkins x11

Lap 5: Lunge Dead Lift x11/arm

Lap 6: CMU Dips x11

Overhead Carry CMU to Arizona

Arizona State Line:

Lap 1: Squat Jumps x11

(Bear Crawl Back to Missouri for Lap 2)

Lap 2: Dry Docks x11

(Bear Crawl Back to Missouri for Lap 3)

Lap 3: BBS x11

(Bear Crawl Back to Missouri for Lap 4)

Lap 4: SSH (4 count) x11

(Bear Crawl Back to Missouri for Lap 5)

Lap 5: Merkins x11

(Bear Crawl Back to Missouri for Lap 6)

Lap 6: CMU Curls x11

Overhead Carry CMU to California (Back to the AO)

  • California State Line:

Squat Jumps x11

Dry Docks x11

BBS x11

SSH (4 count) x11

Merkins x11

CMU Swings x11

 

MARY:
Squats, Dry docks, BBS.
COUNT-OFF & NAME-O-RAMA
9 HIMs – welcome back Tightspot.
CIRCLE OF TRUST/BOM:

We typically start our F3 workout with the word “voliltion.”  What got me thinking about this was a photo I saw a few years ago.  It was a picture of the football field with Army and Navy playing.  The caption said something about it being the only game where every player on the field was willing to die for me and my freedom.  I also thought of my son-in-law, Travis.  During one of his 8 tours of duty he received the Bronze Star for Valor because he chose to live by the Ranger creed to leave no man behind, put himself in harms way, neutralized the situation, and dragged his wounded teammate to safety.  Sua Sponte is the Ranger motto – of our own accord or volition.

If you saw Saving Private Ryan, you may remember when a dying Captain John Miller (a Ranger) tells Private Ryan to “earn this.”  This disappointed many Army Rangers because they believe that a Ranger would not say something like that.  Rangers don’t expect their service to be “earned”, their service is their own volition.  Sua Sponte!

This is Christ like action. He chose to obey his Father on His own volition.  Yes, in His prayer in the garden, He did ask if there was some other way to accomplish His mission but he always came back to say that He would do the will of His Father.  Jesus didn’t ask us to earn it.  He did it by choice so that our sins would be forgiven, we would be declared justified in God’s eyes, and redemption could be ours.  We don’t have to earn it.  We only need to repent, profess Christ, obey, and follow.  Not easy, but at least we know the way to everlasting joy and peace.

MOLESKIN:
Prayers for healing for Swerve (and Postpone), Avocado as he gets ready to deploy, Arnold as he prepares to ship out in late September, Drifter as he and Caroline train to help with refugees coming to Knoxville, Rep Sleepy in his prayer request.
ANNOUNCEMENTS:
Gathering at Woodshack’s Friday evening to bid “see you later” to Avocado, Dog Pound CSAUP on Saturday morning, Hardship Hill the first Saturday of October, IronPax Challenge signup.

Spectacular Panini

THE SCENE: Sprinkly, 72 degrees, 1000% humdity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20.
  • Cherry pickers x 8.
  • A little of this.
  • A little of that.

THA-THANG:
The listed workout contained 3 rounds of 5 exercises.  To progress to each new exercise, the pax performed 10 Mr. Spectaculars.

  • CMU curls x 20, 30, 40
  • CMU thrusters x 20, 30, 40
  • CMU flutter kicks x 20, 30, 40
  • CMU Big boys x 20, 30, 40
  • CMU Goblet squats x 20, 30, 40
  • Most of the pax made it to the second round at least.

MARY:
Plank for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs and one 2.0
CIRCLE OF TRUST/BOM:
Philippians 3:13-14 says, “Brothers, I do not consider that I have made it my own.  But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.” Perseverance is something that I have historically not been great at.  Yet things like F3, and most of my heroes for that matter, are great at this.  There is a “strain” that we should feel in this life if something is worth doing.  My own Dad worked swing shift at a paper mill and went to school for 18 years to earn his undergraduate degree.  It was hard.  I’m sure there were times where he wanted to quit, but he didn’t.  He stuck it out.  We will all face those types of challenges in our lives when life will get hard, and we will question, “Is it worth all this?”  It might be a particular job, a degree, a marriage, or a struggle with our kids.  However the answer is yes, yes it is.  We have to dig down and gut it out when it hurts.  We have to strain, but it is so much easier to do that together than it is to try and shoulder that alone.  God bless you men.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

F3 B-Ball

THE SCENE: Upper 60s and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry-pickers, and LB Arm Circles
THA-THANG:
Everything was basketball themed.  Started off with a plank line and the person in the back would dribble between everyone and once he gets to the end passes the ball back to the last guy and gets down in a plank.  We worked our way down doing both high and low planks.

  • Next we did a relay. When one person dribbles the ball to the other end and back, everyone switched between merkins and squats.  After a few trips each we switched it to dips and dry docks.
  • Next we did a layup relay.  One person would dribble down the court and have to make a layup and dribble to the other goal and make a layup.  You had to make the layup.  While he did that the rest switched between squat jumps and SSHs.
  • The last station everyone got 2 free throws.  We did this as a group so what the shooter got we all did.  If you made 0 shots we had to run to the end do 5 burpees and run back and do 5 more.  If you made 1 shot it was 10 burpees.  If you made both shots it was 5 superstars.

MARY:
We did dealers choice all including a basketball.
COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:

1. “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
2. Talent wins games, but teamwork and intelligence wins championships
3. I can accept failure, everyone fails at something. But I can’t accept not trying
4. My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.
5. You must expect great things of yourself before you can do them
6. Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.
7. “If you quit once it becomes a habit. Never quit!”
8. To learn to succeed, you must first learn to fail.
9. The minute you get away from fundamentals – whether it’s proper technique, work ethic or mental preparation – the bottom can fall out of your game, your schoolwork, your job, whatever you’re doing.
10. Some people want it to happen, some wish it would happen, others make it happen
11. Learning’s a gift, even when pain is your teacher.
12. I’ve never lost a game I just ran out of time
13. My body could stand the crutches but my mind couldn’t stand the sideline.

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