F3 Knoxville

Tag: Moses

The Weight

One comment

THE SCENE: Overcast skies, 71 degrees F, 97% humidity
F3 WELCOME & DISCLAIMER:  Completed
WARM-O-RAMA: 

SSH x12, Little baby arm circles forward and backward x10, Cherry Pickers x10, Imperial squat walkers x10, jog length of courts, job back, jog length of court, skip and karaoke back.
THA-THANG:
Pick up a CMU and head out on Route 66 through Illinois to the Missouri state line.

Route 66 was a 0..25 mile loop.  A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona.  The workout consisted of six laps on Route 66.  New Mexico was at the top of a yet to be named hill.  The listing of the workouts at each station is below:

  • Missouri State LineLap 1: CMU Squats x11

    Lap 2: Dips with CMU x11  Carry CMU to Kansas

    Lap 3: Squat Jumps x11

    Lap 4: Dry Docks x11

    Lap 5: BBS x11

    Lap 6: SSH (4 count) x11

  • Kansas State LineLap 1: Merkins x11

    Lap 2: CMU Upright Rows x11

    Lap 3: CMU Dips x11  Carry CMU to Oklahoma

    Lap 4: Squat Jumps x11

    Lap 5: Dry Docks x11

    Lap 6: BBS x11

  • Oklahoma State LineLap 1: SSH (4 count) x11

    Lap 2: Merkins x11

    Lap 3: CMU Swings x11

    Lap 4: CMU Dips x11  Carry CMU to Texas

    Lap 5: Squat Jumps x11

    Lap 6: Dry Docks x11

  • Texas State LineLap 1: BBS x11

    Lap 2: SSH (4 count) x11

    Lap 3: Merkins x11

    Lap 4: CMU O.H. Press x11

    Lap 5: CMU Dips x11  Carry CMU to New Mexico

    Lap 6: Squat Jumps x11

  • New Mexico State Line (Top of Mt. Crumpet)Lap 1: Dry Docks x11

    Lap 2: BBS x11

    Lap 3: SSH (4 count) x11

    Lap 4: Merkins x11

    Lap 5: Lunge Dead Lift x11/arm

    Lap 6: CMU Dips x11  Carry CMU to Arizona

  • Arizona State LineLap 1: Squat Jumps x11

    Lap 2: Dry Docks x11

    Lap 3: BBS x11

    Lap 4: SSH (4 count) x11

    Lap 5: Merkins x11

    Lap 6: CMU Curls x11  Carry CMU to California (Back to the AO)

  • California State LineSquat Jumps x11

    Dry Docks x11

    BBS x11

    SSH (4 count) x11

    Merkins x11

Two trips up to New Mexico were bear crawls.  First five laps involved bear crawl from Arizona back to Missouri.  Note that there were 66 reps of each exercise without CMUs and a total of 66 exercise reps with a CMU.

Finished with runs across the court doing pull ups, burpees, and little baby crunches.

MARY:

Box cutters, Superman-bananas, LBCs, Protractors to finish off the 60 minutes.
COUNT-OFF & NAME-O-RAMA
Total of 9 PAX with one being an honored guest from the Knoxville crowd.
CIRCLE OF TRUST/BOM:
The theme song for today was The Weight performed by The Band.  Comments about the group and the song were sprinkled out during the beat down but never was the answer given or announced about what the weight referred to.  The song was sung by Levon Helm, the only American and the only deceased member of the group.  The other four are Canadian including the songwriter, Robbie Robertson.  Anyway, the weight was put on the story teller by Miss Fanny.  “You know she’s the only one who sent me here, with her regards for everyone.”  That was it.  The burden, the weight was to go throughout town and to say hello and wish all well for Miss Fanny.  How often is that a hardship, an uncomfortable thing for many of us to do?  Too often men want to withdraw and not open up to others.  Too often we internalize ourselves to avoid exposure.  Too often we do want to connect and be interested in someone else.  How much more could we all put ourselves out in a true servant role to be of help for all we encounter?  The challenge today and everyday is to not look upon that as a weight, but as something that can be a blessing to the giver and the receiver.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Kickball tournament for Garrett, 3rd F, CSAUP.

Lost Legs

THE SCENE: 72ish. Clear.

Mosey to Suckmore.
Dora
P1 run up and do 10 Burpees
P2 200 Ranger Merkins at the bottom
Dora
P1 run up and do 10 Iron Mike’s per leg
P2 300 Jump Squats
Mosey back to the park for reverse Route 66
Each light pole subtract a rep. Bear crawl to each pole.
BBS and Side Tri Rise each arm

COUNT-OFF & NAME-O-RAMA
12 HIMs including FNG Spartan! What a cool name.
CIRCLE OF TRUST/BOM:
If you are struggling with family, work, whatever reach out to a brother for support. Pull someone aside during the workout, direct message them on Groupme. Just be sure to tell someone so you don’t have to suffer alone.
MOLESKIN:
We found the upper limit of Ranger Merkins and Jump Squats on the side of that hill.
ANNOUNCEMENTS:
Saturday 11 – 3rd F at the Outlook

Saturday 18 – kickball tourney (team name: Shock and Awe shucks)

Saturday 25 – maybe someone will Q at Bomb Shelter but most will be at Trucking to the Pound CSAUP. 0600 start.

Roads in the Desert (Isaiah 43:19)

THE SCENE: 70 and the Sun was already up…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC x 25)
Feet Together Straight Down Stretch (10 sec. hold)
Imperial Squat Walkers(IC x 10) *20 Squats for the Monthly Challenge!
Quad Stretch (10 sec. hold ea leg)
Little Baby Arm Circles (IC x 5 ea direction)
Medium Baby Arm Circles (IC x 5 ea direction)
Big Baby Arm Circles (IC x 5 ea direction)
Michael Phelps (10 sec. movement)
Plank (forward leaning rest position 30 sec. hold)
Side Plank (30 sec. hold ea side)
Beach Pose (15 sec. hold ea side)

ACTIVE WARM-O-RAMA:
Bear Crawl (50 yards)
Overhead Hand Claps (IC x 15)
Bear Crawl (50 yards)
Groin Stretch (20 yards)
Walking Lunge Stretch (20 yards)

THA-THANG:
Each round will introduce a new movement further down the running path. After each round run back to the beginning to start the next round. Each round will start from the original movement (3 Balls to the Wall.

Example:
Round 1:
3 Balls to the Wall (BTTW)

Round 2:
3 Balls to the Wall
5 Pull Ups

Round 3:
3 Balls to the Wall
5 Pull Ups
10 Merkins

…Working up to 10 Rounds

Round 10:
3 Balls to the Wall
5 Pull Ups
10 Merkins
15 V-Ups
20 Squats
25 Dips
30 Shoulder Taps
40 BBS
50 Overhead Hand Claps
Run Full Length

MARY:
There was no time for Mary…We worked till the end!

COUNT-OFF & NAME-O-RAMA
8 Pax including Breakfast Club from Lexington SC and FNG (Abraham) from Maine.  Both of these men were based at Tyson McGee and crushed the workout!  It was GREAT having you guys out!  Please pass on the word to anyone else at the base!

CIRCLE OF TRUST/BOM:
I shared a bit about my past and one of the strongest memories I have of God answering prayer.  In 2015 in the parking lot of a CrossFit gym I found myself taking a knee one morning after giving everything I had to finish up a training secession.  I had a conversation with God that morning and asked for there to be a way (if it be His will) to incorporate fitness and endurance events with God’s path for my life.  A way for me to raise His name and to be an inspiration to those around me and ultimately through Gods word.  This prayer was confirmed 2 days later when in a conversation with a visitor at work (they visited us once a week) and he had mentioned he was interested in getting back into fitness and that I was a true inspiration for him and how much he appreciated our fitness and health conversations.

I’m sharing this because I think its very easy to “forget” about the things we have asked for and the realization of them coming true and into play.  As I was driving to the AO this morning and trying to finalize my thoughts about the Word I was wanting to give at the end of the beatdown I looked over to my passenger seat of the car and saw my bible with all my workout notes and signs stuffed into it.  At that moment I felt like God had hit me upside the head to help me realize that I am living out my prayer and that God is still answering and providing me with the opportunity I had asked for 3 years ago…Praise God!

If anyone would like to hear this story in greater detail please feel free to reach out to me, I would love to share it with you!

MOLESKIN:
Drifter’s baby girl has been born and is doing well!  Prayers for a safe and quick recover for his M!  Let’s get our minds right and do it all over again Tuesday!
ANNOUNCEMENTS:
KICKBALL TOURNMENT!  Sign up: Team Name – Shock & Awe…Shucks.
http://www.hometeamsonline.com/teams/?u=GUARDIANSFORGARRETTK&s=htosports

Run forest run

THE SCENE: 70 n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x 5 ic
THA-THANG:
Indian run for just over 3 miles

  • A few stops along the way for
  • Merkins x 10 ic
  • Lbc x 10 ic
  • Bear crawl weave at the turf field
  • Each pax took turns leading the Indian run to set their own pace

MARY:
Lazy boy

hello Dolly’s

boxcutters

lbc
COUNT-OFF & NAME-O-RAMA
12 Indians
CIRCLE OF TRUST/BOM:
Forest gump quote “love is like a fart . If you force it , it’s probably crap “
MOLESKIN:
Sub out love for life in that quote or anything you do in life fjr that matter. If you force it, it may just turn to crap. There is a difference in working hard vs forcing it. If you work hard and just go with the flow of working hard, good things will happen
ANNOUNCEMENTS:

Breathe

THE SCENE:  Clear skies, calm winds, 66 degrees, 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x13, Cherry pickers x10, Imperial squat walkers x10, Baby arm circles x10 forward and backward

Jog length of parking lot, skip length of lot, jog length of lot, karaoke length of lot. (approx. 300 yards)

THA-THANG:
Completed 3 sets of partner suicide circuits followed by 0.34 mile circuit run.  Each suicide circuit consisted of 3 rounds of 80 yard runs and CMU workouts.

  • Suicide Circuit 1:  #1 PAX runs while #2 PAX bent rows CMU, switch.  #1 runs while #2 curls CMU, switch.  #1 runs while #2 CMU swings, switch.  Total distance 480 yards each.
  • 0.34 mile Circuit:  Running with three stops to perform 5 burpees, 10 merkins, 15 squats.  At the burpee stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
  • Suicide Circuit 2:  #1 PAX runs while #2 PAX CMU lunges, switch.  #1 runs while #2 upright CMU row, switch.  #1 runs while #2 CMU single arm deadlifts, switch.  Total distance 480 yards each PAX.
  • 0.34 mile Circuit:  Running with three stops to perform 5 burpees, 10 merkins, 15 squats.  At the burpee stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
  • Suicide Circuit 3:  #1 PAX runs while #2 PAX CMU clean & press, switch.  #1 runs while #2 bent CMU row, switch.  #1 runs while #2 CMU squats, switch.  Total distance 480 yards each PAX.
  • 0.34 mile Circuit:  Running with one stop to perform 10 merkins.  At the merkin stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”

MARY:
Box cutter x10, flutter kicks x10, floor wipes x10, wide flutter kicks x10 (all 4 count).  Cashed out with little  baby crunches.
COUNT-OFF & NAME-O-RAMA
10 PAX present.
CIRCLE OF TRUST/BOM:
Recall those things you thought about when you called out the phrase, “As long as I can breathe, I can …”  What came to mind?  Now listen to these words spoken by Tommie Harris, former pro football player.

Did your “I can” expand its scope after listening to Tommie?  We all need to think about our “I cans” and utilize the strength derived from every breathe to make them happen today, tomorrow, next week, and in the years to come.
MOLESKIN:
Keep all those involved with the day center drowning death of two 23 month old twins in our prayers.  There is a lot of pain, anger, guilt, and remorse.
ANNOUNCEMENTS:
August 11th is 3rd F at site behind Stephano’s Pizza.  Sign up for Bomb Shelter kickball team to support Garret on August 18th.  CSAUP on August 25th (see newsletter).