F3 Knoxville

20 of this and that

AO: juco
Q: Mailbox
PAX: Lil’ Spice, Wanderer, Mailbox, Butterknife, Windex, Guardrail, Booster, Fetch, Lt. Dan, Tarantino, Love Shaq,
FNGs: None
COUNT: 11 plus 4 OTB runners
WARMUP: The usual stuff

THE THANG: Mosey to big parking lot for ladder work. 20 jump squats, then 20 merkins, then 20 box cutters and 20 SSH, stopping for exercises at each rung. Mosey to coupons for some CMU work with movement like farmer carry, rifle carry, lunges, snowplow in between. Mosey to first lot to repeat first ladder then circle back to return CMUs. Covered 2 miles

MARY: little bit left

ANNOUNCEMENTS:

COT: be men of action not just thought or intentions

War on Fear

AO: juco
Q: Lt. Dan
PAX: Love Shaq, Guardrail, Wanderer, Butterknife, Data, Lil’ Spice
FNGs: None
COUNT: 7
WARMUP:
• Side Straddle Hops (IC) X 10
• Windmills X 11 (IC)
• Cherry Picker x 10
• Tempo Merkin x 10
– Hello Dolly x 11 (IC)
– Flutter Kick x 11 (IC)

THE THANG:
Mosey to side parking lot
Suicide runs BBS x 20 3 sets
Suicide Run Merkin x 20 3 sets
Suicide Run Burpee x 10 3 sets
Mosey to CMU Pile
– Lifts x 20
– Thrust x 20
– Squat x 20
– Curl x 20
– Assisted Pull Up Bar
– Austrilian wall push ups – IC 15
Mosey to Rally pt.

MARY:
Team Pick in circle 5 mins
Box cutters X 15
Imperial Walkers X 20
Flutterkicks X 20
Big Boy Sit-ups X 20

ANNOUNCEMENTS:
Effort to teach Q 101, what and why.

COT:
On 16 August at approx.. 0750 hrs Dirt Track Race driver Scott Bloomquist died in a small taildragger plane crash in middle Tennessee. Speculation suggests that this may have been a suicide.
Mr. Bloomquist is described as a legendary racing car champion, having performed at the highest levels of his profession. Reports point to financial difficulties as a stressor in his life. Regardless of the actual driving force behind his tragic demise, it is true that our worldly anxieties too often disrupt even the most accomplished among us.
What motivates people to achieve greatness? What is greatness? How do we achieve greatness? Why do we fall short of greatness?
There are lots of questions, but few definitive answers.
First, what is greatness? Next, what prevents us from achieving greatness?
Greatness to me is living life for a higher purpose.
Soloman says “A man can do nothing better than to eat and drink and find satisfaction in his work”
Yes, eat and drink, smile daily, and enjoy the satisfaction of your work. Our work can be living life for a higher purpose. Maybe our job is not necessarily our work. Should we redefine greatness, redefine work, find happiness, and live life for a higher purpose?
We will never be absolutely Great, absolute greatness belongs to GOD. Human greatness is the intentional and consistent daily effort to improve along our journey.
How do we know if we are not so great? One measurement of greatness is the realization of satisfaction… happiness. If we are unhappy, we are unsatisfied.
What might prevent us from achieving human greatness? We all have GOD given capabilities, but we don’t often utilize these abilities.
I believe that Apathy is the enemy of greatness. But what makes us apathetic in life? Isn’t our human condition a manufacturer of apathy? Aren’t we often our own worst enemies?
Apathy is born of Fear and Anxiety.
Why didn’t we study for that exam? Why didn’t we join that mission trip. Why do we postpone the completion of daily tasks? We allow apathy to invade our minds. We don’t feel like doing the things that elevate our intentional and consistent efforts. We feel anxious, we feel fear and this erodes our intention and results in apathy. The fear of doing that uncomfortable thing becomes acquiescence to nonaction, non-improvement, and lack of intention.
My sincere challenge for myself, and for all of us is to go to war on apathy.
Let’s go to war with our fears, let’s eliminate the apathy that hinders our personal greatness.
The battlefield for this fight is in a special place within each of us. The armor is in our faith, the ammo is in our actions.
We will fight the enemy of apathy with intention, growth, and the satisfaction of a day well lived; a life well spent, and a purpose fulfilled. We will feel the satisfaction that Soloman spoke of and smile daily in gratitude for these gifts. Failure is growth. Failure is an acknowledgment of the actions behind our intentions. Don’t let fear of failure prevent intentional action. If we never fail, then we may not be trying hard enough. Overcoming our challenges ultimately delivers growth.
The battle over fear is within us, and we must fight, overcome, and win against these self-imposed challenges.
The Bible gives you the first instruction to overcoming anxiety—pray and supplicate. Supplication means to ask earnestly and humbly. God wants you to talk to Him about your thoughts and ask—invite Him into the process of overcoming anxiety. Tell Him your struggles—even about praying
God bless Mr. Bloomquist and his family during this difficult time.

1st Q In My 30s – Track WOD

AO: shamrock
Q: Steam
PAX: Pom Pom, Base Salary, Curveball, Commission, Caveman, Dumpster Dive (Brad Burnette), Mermaid, Crawlspace, Skidmark, Lizzy, Smoked Pickle, Lil’ Spice, DeVito, Flower Pot, Stitch, Gringo, Twitch
FNGs: None
COUNT: 18
WARMUP
– Mountain Climber: 15×4
– Merkin: 15×4
– Imperial Walker: 15×4
– Rockette: 15×4
– 3 burpees

THE THANG
(Mosey to the track – via side entrance by the baseball field)
– Whiteboard on track

(1) Cash In Lap
– 15 iron mikes
– Run to the opposite side
– 15 dry docks
– End up back here

(2) 6 Laps
– 6 total laps
– Reps at each end of the track
– 5, 10, 15, 20, 25, 30 = 6x
– Each round will have 1 X for both ends of the track. So in 1 full lap, you’ll hit two rep stations
– 1 — Burpees (5)
– 2 — Squats (10)
– 3 — Merkins (15)
– 4 — LBCs (20)
– 5 — Imperial Walkers (25)
– 6 — American Hammers (30)

(3) Cash Out Lap
– 15 Apollo Onos
– Run to the opposite site
– 15 Apollo Onos
– End up back here

Last lap — mosey the curves, sprint the straightaways

(Mosey back to the flag for Mary)

MARY
Core 4
– Flutter Kicks: 15×4
– Hello Dolly: 15×4
– LBC: 15×4
– Box Cutters: 15×4

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– uncovered-summer-convergence for more info
– Summer SWOLEstice — see Mermaid’s post in the f3knoxvillemain channel from yesterday
– Marine Corps Mud Run — August 31 in Maryville
– See Lizzy for more info

COT
“I wish the ring had never come to me,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.

– Time is the only non-renewable resource — invest it well
– The investment of time we make in F3 furthers the mission, and we see the ripple effects in and outside of F3
– F3 has been a part of my life for close to a decade – and has changed, shaped, and molded me drastically. It’s a gift and privilege to be out here with you men.

Whisteling makes us burpee

AO: juco
Q: Lt. Dan , Guardrail
PAX: Lil’ Spice, Wanderer, Booster, Stye (Hal Phillips), Guardrail, Cheap Ride, Fetch, Love Shaq, Windex
FNGs: None
COUNT: 13
WARMUP: Cherry Pickers, Side Straddle Hop, hello dolly

THE THANG: Mosey to the duck pond track – indian run with mil style drop for burpee’s, drop for other. Mosey to dip sequence and BBS with increasing rep count. Intermittent whistle for burpee drops.

MARY: shoulder taps, ring of fire, imperial walkers, temp squats

ANNOUNCEMENTS: Food drive, hardship hill, convergence on Saturday

COT: Seeking wisdom to choose and execute a righteous path, a path that will serve, and yes, a path that will reward. I think about the freedom, and release of burden associated with dropping the false façade’s we in leadership roles, and in business trap ourselves within.
It’s about opening your heart, so your mind is open to receive wisdom. Self aggrandizing, can close your heart to others and only serves to falsely exalt/elevate you. This separates you from others. Separating yourself only prevents your ability to receive wisdom from those around you. You may ask Him for wisdom, but your own pride can interfere with your ability to hear His word, and receive the gift of wisdom. Exalting oneself is to hold yourself above others. This separation may also separate you from receiving the wisdom you may be seeking.

In Matthew 23:12, Jesus declares, “Whoever exalts himself will be humbled, and whoever humbles himself will be exalted.” Similarly, Proverbs 22:4 reminds us that pride leads to disgrace, while humility brings forth wisdom. Pride blinds us to our dire need for salvation and corrupts our spiritual growth.

(boyband Flat Duo Jets – RIP Dex)

Bears Do Crawl In The Rain…

AO: juco
Q: Windex
PAX: Lt. Dan, Lil’ Spice, Guardrail
FNGs: None
COUNT: 4
WARMUP:
12 x SSH, BAC-F, BAC-B, Tennessee Rocking Chair, Tempo Squats
6 x Cherry Pickers

THE THANG:
Grab a CMU and take along for the ride, passing around as we go. Mosey to the other CMU pile. Grab 3 more CMU’s so no one feels left out. Hit nearest parking lot and do exercises in 2 opposite corners, running between each exercise to other corner.

Corner 1
30 x CMU Curls
30 x Squat Thrusters
30 x Dead Lifts
30 x CMU Curls

Corner 2
30 x Mountain Climbers
30 x Merkins
30 x Shoulder Taps
Last Man Planking

Return 3 CMU’s to pile and mosey up sophomore hill to the building.
Bear crawl up the ramp, Burpee x 1
Bear crawl up the ramp, Burpee x 2
Bear crawl up the ramp, Burpee x 3
Bear crawl up the ramp, Burpee x 4 and yes…
Bear crawl up the ramp, Burpee x 5

MARY:
No one’s got time for her…

ANNOUNCEMENTS:
GTE, Hardship Hill, start talking about a possible JUCO event (workout and bbq :man-shrugging:) to get more Hardin Valley men out in the gloom.

COT:
1 Peter 4:9-10
Show hospitality to one another without grumbling. As each has received a gift, use it to serve one another, as good stewards of God’s varied grace:

One of the things I enjoy most is playing drums on our worship team at church. I consider it a joy and a privilege to help lead God’s people in worshipping our creator.

Challenge: Find somewhere to serve at your church if you are not already. There is something for everyone, and you never know how you may impact someone’s entire day, week, month or year just by being there.