F3 Knoxville

Tag: Moses

Operation CMU Extraction

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THE SCENE: It was a drizzly day in the South American jungle that day. Which is to say it was pouring. Hard.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We didn’t have much time to prepare. The situation was too dire. Word had reached us that things had grown beyond what we had feared in the CMU concentration camp. So we did the only thing we could, saddled up for a black ops extraction (i.e. 10 SSH). The mission would be high in the mountains (10 mtn climbers 4ct) so we loaded up the choppers and they waved us out (10 overhead claps).
THA-THANG:
They must have known we were coming. They shot down two of our choppers and only my team was left to get those CMUs out of that hell hole. There were five of us. Moses, our squad lead, took some shrapnel in his arm and leg, so it was up to me to get things underway. We made an emergency landing in the Swamp. It was tricky getting out of there but we managed.

1. Leaving the swamp (softball field):

  • 10 iron squats
  • 10 sprint line touches (20 yards)
  • 10 right side lunge
  • 10 left side lunge
  • Ascend to the camp

The security in the camp was much tighter than we thought as well. We could only get one CMU to the extraction point at a time. We code-named the camp, The Summit. Once there; Fins, our gunner; Hammy, our medic; Butterfingers, our explosives expert; and I took up support positions while Moses moved in for the first extraction.

Support positions held any of the following while extraction was underway:

  • Hold onto pullup bar
  • Knees above parallel bars
  • Squat on balance board
  • Low dip on bench
  • Low plank

Extraction Person:

  • 10 upright rows
  • 10 squat thrusts
  • 10 curls
  • Move CMU to extraction point
  • Repeat for as long as support team can hold position

I’m not sure who broke position. But after that, it was sheer chaos. We hightailed it out of there until we were able to regroup on the far side of the camp. From their we tried another ascent. We recalled Ma’am’s training and got back to the camp. Butterfingers affectionately named that little mudhole “Ma’am’s Bottom”

2. Ascent from Ma’am’s bottom:

  • 10 BBS
  • Sprint (I’m up, they see me, I’m down)
  • 10 WW2 sit ups
  • Sprint (I’m up, they see me, I’m down)
  • Repeat 3 times then continue to camp

We attempted another rescue attempt, but it wasn’t long before we had to make another retreat. We found ourselves in a strange place. An old bridge that no one seemed dumb enough to cross but us. Getting back across was another story…

Paying the troll toll:

  • 10 body builders
  • 10 SSH 4ct
  • 10 meekins
  • 10 mtn climbers
  • Ascend to camp

This process continued for about an hour. Retreat to the swamp, extract a CMU, retreat to Ma’am’s bottom, extract a CMU, retreat to troll bridge, extract a CMU, and back to the swamp.

Unfortunately, they caught on to our reuse and we had to leave…. I wish we could have got them all, but it was just too much without the other two teams…

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Though it can seem like we are doing things just to get them out of the way to be happy later, we really need to enjoy what God has put right in front of us. Like Daniel, God has us where he wants us, and asks us to be faithful to him. So like Daniel both sought the good of Babylon while still remaining faithful to God (in not eating pig for example), he trusted God to take care of punishing Babylon. So too we need to be faithful to God’s commands to love and be patient with those around us, and trust Him to give us Joy and Purpose for the things we set out hands to. He has you where you are right now for a reason.

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

Needed

THE SCENE:  40 degrees F, 69% humidity, dark with clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Inch worms

30 second planks: High, low, John Trivolta’s left and right, rear

Glute Marches
THA-THANG:

  • With two CMUs, one held high and the other low, perform reverse lunge to step up (5/leg).  After that perform single leg Romanian Dead Lifts (8/leg).  Do three total rounds and plank until all HIMs are complete.
  • Push – Pull Ladder:  8 to 1 pull ups or inverted pull ups, 16 to 2 merkins.
  • Four Rounds: 5x CMU Curtsy Squats, 4x Burpee broad jumps, 3x grinder laps.

MARY:
20x Flutter kicks, 20x box cutters, 50x LBCs
COUNT-OFF & NAME-O-RAMA
11 HIMs including Spooks (Travis Elkins) from Fredericksburg, VA.
CIRCLE OF TRUST/BOM:
Jude 24-25:  Now to him who is able to keep you from stumbling and to present you blameless before the presence of his glory with great joy, to the only God, our Savior, through Jesus Christ our Lord, be glory, majesty, dominion, and authority, before all time and now and forever.  Amen.

This should be our reason for assurance and hope.  Live it.

MOLESKIN:
Prayers for Fins mom (health) and for Espy’s family (death of his dad).
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2 HIMs | 3 CMUs

THE SCENE: warm enough for shorts and short sleeves. I think it was high 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH IC, soccer lap warm up, LBCs
THA-THANG:
3 CMSs on a 2by4 and one HIM on each end

Hike to the soccer field by the elementary school.

20 reps with your partner on each side of the field with a movement between (three times)

  • Press / bent row / walk over head
  • Curl / dips / walk under hand carry
  • Squat / over head press / shoulder carry

Hike back to AO

MARY:
20 squats (making up for missed round), 20x IC mtn Climbers, 20x IC flutter kicks, 20x IC box cutters

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The 3rd F of F3 is really defined as a question: what do you believe happens when you die? How does your answer affect how you live today?

My answer: starts all the way back in Genesis. God created the world good and created humans to be partners in that good work, but we continue to choose our own way, our own wisedom. This continued throughout history, even when God picked a nation for himself, they also chose their own way. Then God came as a man and showed us how to live in the Kingdom of God despite the wickedness around us. Jesus became human flesh and submitted himself to the wisdom of God all the way to the point of death and the grave. And then he rose again and ascended into heaven.

So my answer to the first question is that I believe death is not the end. We have hope in the resurrection and Christ’s reign over a new heaven and earth. So how we live today is to bear one another’s burdens. We need each other for this mean time while we wait for Christ to reconcile all things to himself and we submit ourselves to be servants of all people.

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

A Visit from St. Nicholas

THE SCENE: Approx 40°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High Steps 20 sec

High Knees 20 sec

Butt Kicks 20 sec

SSH X 20

THA-THANG:

10-1

Do 1 set then run to the pavalon and back. 1 exercise at a time.

Burpee box jumps

Pull-ups

Lt Dans (1 per leg/2squats)

MARY:
10 BBS IC

10 Flutterkicks IC

Repeated twice.
COUNT-OFF & NAME-O-RAMA
6 defied the fart sack
CIRCLE OF TRUST/BOM:

A Visit from St. Nicholas

BY CLEMENT CLARKE MOORE

‘Twas the night before Christmas, when all through the house

Not a creature was stirring, not even a mouse;

The stockings were hung by the chimney with care,

In hopes that St. Nicholas soon would be there;

The children were nestled all snug in their beds;

While visions of sugar-plums danced in their heads;

And mamma in her ‘kerchief, and I in my cap,

Had just settled our brains for a long winter’s nap,

When out on the lawn there arose such a clatter,

I sprang from my bed to see what was the matter.

Away to the window I flew like a flash,

Tore open the shutters and threw up the sash.

The moon on the breast of the new-fallen snow,

Gave a lustre of midday to objects below,

When what to my wondering eyes did appear,

But a miniature sleigh and eight tiny rein-deer,

With a little old driver so lively and quick,

I knew in a moment he must be St. Nick.

More rapid than eagles his coursers they came,

And he whistled, and shouted, and called them by name:

“Now, Dasher! now, Dancer! now Prancer and Vixen!

On, Comet! on, Cupid! on, Donner and Blitzen!

To the top of the porch! to the top of the wall!

Now dash away! dash away! dash away all!”

As leaves that before the wild hurricane fly,

When they meet with an obstacle, mount to the sky;

So up to the housetop the coursers they flew

With the sleigh full of toys, and St. Nicholas too—

And then, in a twinkling, I heard on the roof

The prancing and pawing of each little hoof.

As I drew in my head, and was turning around,

Down the chimney St. Nicholas came with a bound.

He was dressed all in fur, from his head to his foot,

And his clothes were all tarnished with ashes and soot;

A bundle of toys he had flung on his back,

And he looked like a pedler just opening his pack.

His eyes—how they twinkled! his dimples, how merry!

His cheeks were like roses, his nose like a cherry!

His droll little mouth was drawn up like a bow,

And the beard on his chin was as white as the snow;

The stump of a pipe he held tight in his teeth,

And the smoke, it encircled his head like a wreath;

He had a broad face and a little round belly

That shook when he laughed, like a bowl full of jelly.

He was chubby and plump, a right jolly old elf,

And I laughed when I saw him, in spite of myself;

A wink of his eye and a twist of his head

Soon gave me to know I had nothing to dread;

He spoke not a word, but went straight to his work,

And filled all the stockings; then turned with a jerk,

And laying his finger aside of his nose,

And giving a nod, up the chimney he rose;

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle.

But I heard him exclaim, ere he drove out of sight—

“Happy Christmas to all, and to all a good night!”

MOLESKIN:
Got me 3 miles.
ANNOUNCEMENTS:
Breakfast at Drifters on Saturday.

12 Daze

THE SCENE: 46 degrees F, 90% humidity,
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
One SSH
THA-THANG:
Mosey to Mt. Crumpit with CMU gift in hand. From the base of Mt. Crumpit run to the first Daze and do the exercise with CMU.  Run back to base and do the first Home Base exercise.  Run to second Daze and do that exercise plus the first one.  Run back to base and perform second exercise. Continue till all 12 Daze are completed (all 12 are performed at the last Daze) and all Home Base is complete.

12 Daze

1x Roll Over Merkin (all sides)

2x Blockies

3x OH Squat Press

4x On the Shelf (4/side)

5x CMU Swings

6x Goblet Squats

7x Upright Rows

8x Triceps Extensions

9x Curls

10x Lawn Mowers (per arm)

11x Bent Rows

12x Dips

 

Home Base Exercises  (12x Each)

  1. Dry Docks
  2. Iron Mike Squats
  3. Body Builders
  4. WWII Situps
  5. Shoulder Taps (4 ct)
  6. Squat Jumps
  7. SSH (4 ct)
  8. Plank Jacks (4 ct)
  9. Box Cutters
  10. Merkins
  11. Flutter Kicks (4 ct)
  12. Mountain Climbers (4 ct)

(Note:  Most completed the first 10 or 11.  All were gathered together at the 12 Daze and completed the exercises in cadence before heading back to the AO.)
MARY:
No time for Mary today.  Actually ran 4 minutes over time.
COUNT-OFF & NAME-O-RAMA
13 HIMs bearing CMU gifts
CIRCLE OF TRUST/BOM:
What does this time of year bring to your mind?  Past gatherings with family and friends? Reminders of favorite gifts received when you were young?  The excitement you had when you saw your wife or children open a special gift you gave them?  I certainly have those memories.

There is another memory I have and it comes to me every time I hear or sing Silent Night.  Back in the late ’60s and early ’70s, Bob Hope would take a USO show to the soldiers in Vietnam.  It was his way of bringing joy to a desperate place; his way of giving back to those who were giving so much for us back home. It was about two hours of comedy, song and dance, and beautiful women for the GIs to enjoy.  And did they ever enjoy the time.  The looks on their faces told it all.

As tradition had it, Bob Hope ended each show with clips from the several locations they visited.  That clip was a montage of the singing of Silent Night.  It was hard to keep the tears from flowing – from me or from the military personnel in the audiences.  It is a scene I will never forget.

All of this reminds me of the verse in Luke that captures the feelings of Mary on that first night of Jesus as a baby.  The shepherds had appeared at the manger and told Mary and Joseph all that the angels had told them about the child.  Luke 2:19 “But Mary treasured up all these things, pondering them in her heart.”

We need to do the same. We need to ponder the beauty of God’s gift of His Son.  The gift that is our only way to everlasting life with God.  And if we haven’t done a good enough job of it, we need to provide those experiences with the ones we love so they can treasure up and ponder for years to come.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifter’s on Saturday, December 28th.