F3 Knoxville

Tag: Mermaid

4 Men 2 Dogs

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Booster, Mermaid, The Situation
FNGs: None
COUNT: 4
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:
Are you spending most of your time on the things that are most important? What are you going to do today to change if you are not?

Catching Up

AO: shamruck
Q: Mermaid
PAX: Eliza, The Situation, Mermaid
FNGs: None
COUNT: 3
Just Rucking around, and catching up. The back blast is better late than never

Fitness Time in Tennessee

AO: shamrock
Q: Stitch
PAX: slappy, Eliza, Anchorman, Bed Wetter, Band Camp, Dumpster Dive, Mermaid, LeBling, Haggis, Squatter, Crawlspace, Lightweight
FNGs: None
COUNT: 13
WARMUP:
Warm O Rama:
Moroccan Nightclubs
Grady Corns
Tempo Squats
Imperial Walkers
SSH

THE THANG:
Football handoff run to the back parking lot. Ball works it’s way back through the line and last person sprints to the front, hand off starts back down the line.

Blind draw from each category. One on each corner:

CORE
CARDIO
LEGS
UPPER BODY

Reps =
Card # + 10
Royal = 25
Ace = 100

Got at least 24 exercises in, including 25 Burpees.

COT:
Reading through Proverbs recently and it’s humbling. It’s really a manual for everyone and it challenges our thoughts, attitudes, and actions. It really encompasses every aspect of our lives and just how much of it we offer to God.

I was reminded about anger and what that does to a man. What that does to ME! There’s a lot of anger out there and it’s very easy to let that seep into you. I don’t watch the news anymore. I used to watch it religiously and then I just realized that it was making me…angry. And, there was very little, if anything, I could do about any of it. I can feel the tension in the world around me, today.

How do we respond? There are over 900 verses in Proverbs. Here are two:

1. Hatred stirs up strife, but love covers all offenses. That’s 10:12.
2. The vexation of a fool is known at once, but the prudent ignores an insult. 12:16

Which one of these do we represent? Are we snapping back at others to expose and tear them down or are we seeking to put them in a better light? Tim Keller said that “anger is energy released to defend something you love. When you are in a dispute, stop releasing your anger against the other person in order to defend your ego. Release your energy against the problem (not the person) that is dividing you.”

So my challenge today is to step away from the tv. Take a breathe! If we claim to be followers of Jesus, then we shouldn’t look like everyone else. You don’t have to compromise your beliefs to bite your tongue, offer kindness and show love to someone you disagree with. And when you do that, who gets the glory? It’s not you.

[westhillsotb] Extortion 17 Hero WOD

AO: westhills-ruck-otb
Q: Steam
PAX: Brick, Mermaid
FNGs: None
COUNT: 3
WARMUP:
– Michael Phelps: 10×4
– Cherry Pickers: 10×4
– Rockette: 10×4
– Mountain Climbers: 10×4
– SSH: 10×4

THE THANG:
— Extortion 17 Hero WOD —
8 Rounds For Time:
– 8 Sandbag Thrusters
– 6 Upright Rows with Knee-ups 
– 11 Squat Jump Over Sandbag
– 400m Sandbag or Ruck Carry AFAP
– Standard Sandbag 60#/40#

On August 6, 2011, the final flight of Extortion 17 resulted in the single deadliest incident for the US military during the War in Afghanistan. When the Boeing CH-47D Chinook helicopter was hit, all on board were instantly killed. The resulting crash killed 31 Americans on board including 17 US Navy SEALs. Extortion 17 represents the greatest single-incident loss of American lives in Operation Enduring Freedom – Afghanistan.

Learn more here: www.navysealmuseum.org/extortion17

ANNOUNCEMENTS

– No official AO name decided upon — I will send a message in the channel later today with more info and details.
– A decision will be made on Wednesday in preparation for the launch on 9/2
– Official AO launch next Monday!
– 7am – 8am
– Coffeteria post-COT

COT
Discussion about naming the AO, the importance of name, the sermon on gender at Fellowship yesterday, and the men who were KIA in Extortion 17.
– We always have the least amount of compassion for the things we don’t struggle with. We always have the most amount of compassion for the things we do struggle with.
– There is a weighty-ness to what we’re doing here at this AO — that goes much deeper than just rucking, strength training, or conditioning.
– Honor the heritage.