F3 Knoxville

Snow Day

THE SCENE: 35 degrees and snowy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop in cadence 20
13 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Touchdowns
Moroccan nightclub 20
Side straddle hop in cadence

THA-THANG:
Mosey to Hard Knox parking lot for 24 flutter kicks in cadence. Mailbox requested 100.
Mosey to the entrance for 20 Merkins
Indian Run to the campus entrance for plank jacks.

Mosey to the parking lot by the duck pond for some speed/agility cone drills.

26 flutter kicks in cadence.

11’s w/ squats and burpees
Do 1 squat, Walking lunges forward 1 space, do 10 burpees, Bernie back two spaces. Rinse and repeat adding to the squat count and reducing the burpee count until we’re at 10 squats and 1 burpee.

Back to the cones for speed/agility drills.
30 flutter kicks in cadence.

Mosey back to the flag with 2 lines. The leader of each line dropping off for two burpees. Until the Jailbreak.

MARY:
Suicides
20 flutter kicks in cadence. We got our 100 in.

COUNT-OFF & NAME-O-RAMA
1 FNG Gary Bogus
Age: 40
F3 Name: Manhole
[email protected]
865-384-0443

CIRCLE OF TRUST/BOM:
Thank you for putting in the work and continuing to challenge me. Don’t be afraid to ask for God’s favor in all that you do. Ask and you shall receive!

https://www.bible.com/111/pro.16.3.niv

Proverbs 16:3
Commit to the Lord whatever you do, and He will establish your plans.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Make sure to fill the Q calendar.

Echo

THE SCENE: 25* and a tad bit nippy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10xAbe Vigoda, 10xHairy Rockettes, 6xCherry Pickers, 20xLBAC fwd/bck, 10xTempo Squats, 10xTempo Merkins
THA-THANG:
Mosey to the hill above the big East parking lot for some 11’s.

  • At the bottom of the hill: Heels-to-Heaven
  • At the top of the hill: Jump Squats

Mosey down to the main road to the welcome center and use Judge Judy’s Light Poles for the following:

  • Move forward two light poles with a Jailbreak, once there perform 10xHR Merkins & 10xBBS
  • Bernie back one light pole and perform 10xBobby Hurleys & 10×4-count Mtn Climbers

Once we made it to the Welcome Center the Q called Recover to move on to the next exercise.

Battle Buddy up. One partner performs exercises in front of the Welcome Center while the other runs a loop around it. Exercises were:

  1. 100x Little Baby Merkins? (Not sure there’s a name for these. From a squat position place your hands on the ground and do limited range of motion merkins. Works the triceps more than chest.)
  2. 200x Squats – Called time shortly into these

Mosey back to the shovel flag. On the way the PAX completed one round of Reverse Indian run with 5 burpees each.

MARY:
No time!

COUNT-OFF & NAME-O-RAMA
11 Men braved the subzero temps this morning.
CIRCLE OF TRUST/BOM:
Make sure you are not living in an “Echo Chamber”. Constantly being fed the same information and ideas that you already believe without testing that truth. We live in a world that is designed to act as an Echo Chamber. Social media, advertisements, news articles are all tailored to you based on your interests and beliefs. It’s our duty to hold our truths and beliefs to the ultimate Truth, God’s Word. Nothing else in this world can prevail. 

MOLESKIN:
Kudos to Booster for coming out to ruck around us since he’s on the IR at the moment. Appreciate his support of the JUCO PAX.

Also, the PAX is requesting proof from Butterknife that he actually had COVID. His first workout back out and he ran laps around everyone. Hmmm…

ANNOUNCEMENTS:
Blood Drive today! CSAUP tomorrow!

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.

 

Hub

THE SCENE:  35 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:
 

  • Reach for the sky
  • Let it hang
  • Monkey humpers IC
  • Hand release merkins x 5 OYO
  • Plank jacks IC
  • Carolina dry docks IC
  • 50% run down and back
  • 75% run down and back
  • Bobby hurleys x 5 OYO
  • Iron mikes x 5 OYO
  • Smurf jacks x 10 OYO

THA THANG:

First, The Hub.  Nine cones surrounding a center cone.  Exercises at each cone around the wheel.  Perform the exercise, sprint to the center cone, Bernie to the next cone clockwise.  Repeat until time is called (5 minutes).

Exercises were;

  • 10 hand release merkins
  • 15 bobby hurleys
  • 30 mountain climbers (15 each leg)
  • 10 carolina dry docks
  • 20 iron mikes (10 each leg)
  • 15 plank jacks
  • 10 diamond merkins
  • 15 smurf jacks
  • 20 imperial walkers (10 each leg)

Mary to rest.  Then repeat.  This time go farther! (I believe every man did go farther – nice work!)

 

Next:  Cone War.  Half the PAX are “Team Up” – half are “Team Down”.  Cones set out in a circle with some in the middle.  Run to a cone, perform exercise, then put the cone down/up depending on which team you are on.  Repeat until time or until a Team has all cones up/down.

Round 1: 1 burpee

Mary to rest.  Then repeat.

Round 2: 3 star jacks

Team Up crushed it both rounds.

 

Next:  Sixes at the Corners.  Exercise at each of the four corners then side shuffle/sprint/Bernie to the next corner

Round 1: 6 burpees at each corner

Round 2: 12 merkins at each corner

Round 3: 18 squats at each corner

 

MARY:

PAX choice for 5 minutes

COUNT-OFF & NAME-O-RAMA

12 + 5 Rushing

CIRCLE OF TRUST/BOM:
Q Source 1.11 is “Study”.  The Daily Exploration into The Foundations of Faith.  I love that description…”exploration into the foundations of faith…”.  The QSource says, “Faith is a practice that requires Study to Accelerate.”

I have found a lot of fulfillment and excitement from studying the context of scripture.  I’ve enjoyed it because understanding the context is an antidote to the two main reasons I don’t want to read my Bible; either 1) I find it confusing, and/or 2) the richness of scripture goes over my head because of the difference in culture, language, location, etc.  Exploring those differences and really seeking to understand who these people were, what they meant when they said that, where they were living – I have found that it can unlock treasures within these ancient writings.

There’s a free app called “Bible Hub” that can help you mine the scriptures for treasure.  You can read the Bible in tens of translations, you can see a dozen different commentaries on every verse, in some cases you can see scans of the original papyrus scrolls.  I enjoy using this app to look at the original words of our Bible (I don’t read those words – I’m not smart enough to read Greek or Hebrew, ha) – one feature of the Bible Hub app (Interlinear Chapters) allows you to see English and Hebrew/Greek scripture side-by-side.  You can click on a Hebrew/Greek word and see the definition…how it might be used symbolically…and links every other place that word is used in the Bible.  That information is so powerful and might even provide a texture to stories that you’ve read a dozen times.

Verses we explored;

  • Numbers 15:38-40
  • Malachi 4:2
  • Mathew 9:20-22

Context and detail can provide richness to your reading.  I encourage you to explore into the foundations of your faith daily.  One way of doing that is by studying the original words, people, and places in order to better understand and appreciate what you are reading.

 

MOLESKIN:

Prayers for Booster’s friend’s family, who has suffered a recent tragedy.

Nice to have Mr. Slate transplant to us from Lexington!

QSource 1.11, Study

Bible Hub in the Play Store

Bible Hub in the Apple Store

ANNOUNCEMENTS:

 

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