F3 Knoxville

Tag: Moses

9s and 11s

THE SCENE: Most excellent 67 n clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic

plank x10 ic

squats x10 ic

mr spectacular x3 oyo

Superman opposite appendage raises x10 ic
THA-THANG:
In honor of 9/11 we did 9s and 11s!

  • 9s , one side of the grinder burpees, run to the other and do Superman appendages, just like 11s but 9s. 8 burps , 1 SP… 7 burps -2 sP…. you get it …
  • 11s,
  • 10 cones to suicide and 1 mr spectacular, 9 suicides , 2 mr spectacular until you end up with 1 cone suicide and 10 mr spectacular….
  • since we are Americans, we added 20 AMERICAN HAMMERS , each time we finished a full suicide

MARY:
LBCx20 ic

lazy boys for 1 minute
COUNT-OFF & NAME-O-RAMA
18 hims including Tank in a business suit !
CIRCLE OF TRUST/BOM:

You haven’t tested your limits unless your try something you can’t do. Go out and try it, whatever it may be.

The best day is today 

Because yesterday is gone and tomorrow is not guaranteed

Above were quoted by LAZ , the guy that puts on the Barkley marathon
MOLESKIN:
Yep, I got a little emotional this morning when reading the quoted above, why? Well, just thinking about living life to its fullest and taking advantage of the present. Several men deal with some pretty heavy stuff right now , Bumblebee being one of those men . Though I don’t know him , really at all, I still think about him and his family as well as other men and their families. I pray and wish the best for ALL and hope we can all live it up, have no regrets, and reject passivity !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Crush Your Fear

THE SCENE: Perfect Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25(IC)
Imperial Walkers x 20(IC)
American Hammers x 20(IC)
Mountain Climbers x 20(IC)
Squats x 10(IC)
Flutter Kicks x 25(IC)
BBS x 20 (OYO)
Burpees x 5(OYO)

THA-THANG:
Partner Sets:

  • 100 Merkins (P1 does 10 while P2 holds plank; 100 total for group)
  • 100 LBCs (P1 does 10 while P2 holds 6″; 100 total for group)
  • 100 Squats (P1 does 10 while P2 holds air chair; 100 for total group)

Dealer’s Choice:  Pax choose movement and lead in cadence.

  • Box Cutters
  • Hand Release Merkins
  • Side Crunch
  • Jump Squats

10 Minute Work: Every minute on the minute for 10 minutes.

  • 5 Merkins
  • 3 Pull-ups
  • 2 Burpees

50yd Walking Lt. Dan to circle up for 2 rounds of SALLY:

  • Leg Lifts
  • Thrusters w/cmu

1 Round of Let The Bodies Hit The Floor.

COUNT-OFF & NAME-O-RAMA
5 PAX including 1 FNG “Terminator” I can’t believe we actually gave someone this name…we were clearly struggling for something more creative…
CIRCLE OF TRUST/BOM:
Your greatest accomplishments lie on the other side of fear.
MOLESKIN:
Prayers for Bumblebee, his wife and family.
ANNOUNCEMENTS:

35

THE SCENE: Probably about 70. Nice.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Arm Circles Front/Back x 10 each
  • Tempo Merkins x 10
  • Tempo Squats x 10

Indian run outer loop of park

THA-THANG:

Mosey to grassy area near Pav.

Slugger Special:

6 cones 20 yards apart. Do exercise with stated reps at each cone then sprint to the next. After last cone, bear crawl back 60 yards then jog it back to start. Repeat.

  • Cone 1 – Burpees x 10
  • Cone 2 – Jump Knee Tucks x 15
  • Cone 3 – Dry Docks x 20
  • Cone 4 – Merkins x 25
  • Cone 5 – Squats x 30
  • Cone 6 – Leg Lifts x 35

MARY:
2 rounds of the following:

  • V-Ups x 10 on 4 count
  • Side Crunch Left/Right x 10 each on 4 count
  • Superman for 10 seconds x 5

COUNT-OFF & NAME-O-RAMA
14 men got better today. Sharky was there but couldn’t find a tag.

CIRCLE OF TRUST/BOM:
I am at my fittest in my life at 35. I couldn’t hang out here with these men in the shape I was 10 years ago. I was a defensive tackle in HS and a powerlifter. I found my first year of college that my body did not need as much fuel as before and I cut out sodas. I lost 70 lbs in about 6 months. My point is, you are never too old to make the little lifestyle changes to be the fittest you have ever been. Fitter, happier, more productive. 😉
MOLESKIN:
Football field was all locked up so no staph infections from the turf!
ANNOUNCEMENTS:
Keep Bumblebee’s lady in your prayer.

Sept 4 Bomb Shelter

THE SCENE: Warm, dry, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Quarter mile run. Arm swings. Squat tutorial with 10 slow count followed by 15 on a 4 count. 10 hand-release Merkins.

THA-THANG:
#1

5 pullups

10 Thrusters

15 Swings

7 minute AMRAP

#2 Dora

Partner A: Farmer carry (CMU x2)

Partner B: Merkins

Total 100

 

Partner A: Over head walk (CMU x 1)

Partner B: Goblet Squat

Total 200

 

Partner A: Lunge with CMU-lunge down, walk back

Partner B: 6 inch leg lifts (4 count)

Total 300

#3 Finished with 5 minute AMRAP (same as before)

MARY:
1 minute of Leg lift ABCs

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:

Two words I like and one I don’t:

Agreements, Posture, and Personality

 

Agreements:

Dan Allender says that an agreement agreeing with or engaging with the lies that we hear.  Typically these agreements are caused by a wound that we have received.

“This is how I live given then harm I have suffered.”

 

Some examples include:

“This is as good as it gets” Maybe that’s in your marriage, kids, job, etc

 

“If you only knew the things I have done, then you wouldn’t love me, like me, etc” “How could I ever really be forgiven” The result is that we withhold ourselves, we protect ourselves, ultimately making ourselves, our pain, our shortcomings our center and living out of those places rather than centering our lives around Christ

 

“I am in charge of my happiness, my choices, my life; its all up to me” We must fight against this life being all about ourselves. What it looks like: I am annoyed when my wife asks me to change a diaper because I think I need 5 minutes peace. Basically, I am at a deficit if I don’t get what I think I need and I get back to zero when I do. Instead of, the posture of ‘I will be provided for’.

 

“The more I do and/or the better I do, the more I’m worth.  I do therefore I am.” “If I live a certain way, I will be blessed.” “I perform, therefore I am loved.”

Instead of, something has been done for me that I could not do for myself.  Where I could not get what I need, God made a way and provided for me. This allows me to live free and in a different way. This is a posture. This is the intended posture made possible by Christ.

 

Many times we blame ‘personality’ for our relational blunders.  We excuse ourselves or others because of their ‘personality’ when in fact it is our posture towards the world, ourselves or God that causes us to respond in the ways that we do.

 

Consider your agreements this week, what is the truth and what are the lies you are believing.  Consider your posture toward yourself, others, and God.

MOLESKIN:
ANNOUNCEMENTS:
Welcome FNG: Hooch

Dear John

THE SCENE: Clears skies, 74 degrees F., 92% humidity
F3 WELCOME & DISCLAIMER:  Completed
WARM-O-RAMA:

SSH x20

Little Baby Arm Circles: x12 forward, x12 backward

Cherry Pickers x12

Overhead Claps x25

THA-THANG:

Mosey to Mt. Crumpet

Partner Up (one teammate ascends while other starts exercise count):

Run up, Merkins x12, Dry Dock x12                                     300 squats

Bernie up, Merkins x12, Dry Dock x12                                 150 BBS

Bear crawl up, Merkins x12, Dry Dock x12                          150 OH claps

Mosey to Grinder

Partner Up (one teammate runs suicide while other starts CME exercise count):

100 OH lifts                                                                            Suicides

150 Bent rows

100 Curls

100 cross over merkins

100 lunge dead lifts right

100 lunge dead lifts left

MARY:

Box cutters x20

Flutter kicks x20

Protractors, various

LBC’s for 1 minute

COUNT-OFF & NAME-O-RAMA
Total of 20 HIMs
CIRCLE OF TRUST/BOM:
It happened on my 5th of 14 trips to Saudi Arabia.  Typical of the United Airlines flight from Washington, DC we landed in Kuwait City and had to deplane while refueling the plane and taking on more passengers.  Over an hour later we would load up and head to my final flying destination in Manama, Bahrain.  3 to 4 hours later I would finish the drive from Bahrain to the work site in Ras Al Khair, Saudi Arabia.

About a minute after deplaning in Kuwait City, I saw John entering the gate holding area and coming toward me.  I stood up, stuck out my hand, shook his, and said “hello, John, it’s good to see you.”  John nodded his head, gave a sheepish grin, and said it was nice to see me.  He continued over to a seat a few rows away.  I sat down and was kicking myself for saying what I said.  I decided to pull out a piece of paper and I wrote a note.  In it I apologized for greeting him with a casual “hello John.”  He deserved much more respect that that.  I recognized the service he has given to our country as a Navy pilot during the Vietnam War, the awful conditions and treatment he endured as a prisoner of war for many years, and his continued service as a United States Senator.  I wished him the best and continued success in his job.  My note began with “Dear Senator McCain.”  I handed Senator McCain the note as we were getting on the plane.  I said, “Senator McCain, this is for you.”  I got another sheepish grin and a slight head nod.

Getting off in Bahrain meant descending the stairs to the tarmac and getting on a shuttle bus to get to the terminal.  Senator McCain entered the bus shortly after I did.  From about 12 feet away we looked at each other.  This time he gave me a real big smile and a more deliberate nod of his head.  I believe his gesture indicated acceptance of my note to him.  I felt better about the entire encounter.

I reminded the group this morning that many of the exercises we did could not have been performed by Senator McCain because of the broken arms and leg he sustained while ejecting from his jet bomber and the subsequent abuse and lack of medical care he received in captivity.  I also said that this story is not really about him.  It is just because of his recent death that I was reminded that I learned something a long time ago that I wanted to share – especially with the younger men in our group.

There are many things that I have done wrong in my 66 years of life.  I have been unkind, judgmental, angry, and a host of other things.  I have hurt others with my words and deeds.  I have found that the best thing to do for those I’ve hurt, and for myself, is to try to make things right.  I try to own up to my mistakes and let those I’ve hurt know that I am sorry, that I recognize how I was wrong, and that I seek forgiveness.  It certainly isn’t easy but it is always good for the soul.  Going through that act of self-inflicted punishment introduces a little bit of pain that helps me on the straight and narrow in the future.

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