F3 Knoxville

Tag: Moses

“Good” Ascent

THE SCENE: lil nippy

WARM-O-RAMA:
Lil this and that

Around the Worlds

Cadence for the following

10 4-count merkins

10 tempo squats

THA-THANG:

Big hill

  • Squat jump halfway up, bear crawl the second half, when tired of jumping bear crawl, when tired of bear crawling, squat jump
  • At the top did some Al Gore then went back to the bottom
  • Second time up, Lunge halfway, then sprint to the top

Pavalon

70 pullups combined with partner, when not doing pullups we were getting our burpee on

Mosey back to the top of the hill

Mosey to the lil hill with some steps, along the way we  got some merkins cranked out

Flutter kicks + merkins in cadence followed by a trip up the hill to the Lakeside Rock. then back down

Mosey to the AO, along the way, some more MERKS!

At the last speed bump we got 10 burpees in and then had ourselves a jailbreak

MARY:
Some cadence Merkins, ankle touches, and the lovely BOAT CANOE
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
I drew the following from Jocko Willink

The appropriate response to failure or generally adversity is acceptance of personal responsibility and duty to overcome. I think that this is one of the themes of Judeo-Christian theology and of existentialism. It is also an incredibly pragmatic outlook. If you adopt this, then you will never fall into the trap of learned helplessness or self-victimization. Jocko beautifully demonstrated this with one word, “Good”. Throughout his time as a Navy Seal, his response to adversity was and still is “Good”. I encourage you all to at least consider the above, and to read Jocko Willink’s books as well as his podcast Jocko Podcast.

Jocko discusses responsibility around minute 135

 

 

 

Step it UP!

THE SCENE: A very sticky 72 degrees, cloudy, with insufficient breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX moseyed in place throughout the Welcome & Disclaimer. After the W&D, the QIC joined in the circle for a quick circle drill. While all members moseyed in place, a number of steps and direction of travel were shouted and the PAX followed suit. (i.e., “2, left” indicates two steps left). When “center” was shouted, all members ran to the center of the circle & then Bernie Sanders back to their original position. This continued for several minutes to get the blood flowing. We then performed the following exercises:

  • Tempo Squats x 10 IC
  • Baby Arm Circles FWD x 12 IC
  • Baby Arm Circles BWD x 12 IC
  • Little o’ This
  • Little o’ That
  • Michael Phelps

THA-THANG:
The PAX split into two even lines for an Indian-run style mosey. Instead of Indian runs, the PAX executed commands directed by the QIC. “Left” and “Right” required reaching down to touch the ground on the respective side. “UP!” required jumping into the air and clapping twice before hitting the ground. Commands continued until the fork in the parking lot.

Completed one round of Circle Burp using Kraken Burpees.

Continued mosey to the stairs. Split the PAX into two groups, one on either side of the stairs. The first member of each group sprints up the stairs, touching every step. Once they summit, they alternate (10x) LBCs and (10x) merkins while they await the rest of their group. All members at the bottom alternate (10x) SSH and (10x) tempo squats until their turn to summit.

Rinse and repeat, with accelerated hustle on the second attempt.

Slow mosey back to first light pole for Route 66. We called an audible due to time, but completed the following exercises:

  • Merkins
  • Squats
  • Lunges

Mosey back to the AO with a hard sprint on the homestretch.

MARY:

  • Hello Dolly x 25 IC
  • Flutter Kick x 10 IC

COUNT-OFF & NAME-O-RAMA
14 PAX today with 0 FNGs.
CIRCLE OF TRUST/BOM:
“There are 3 kinds of men when it comes to work. Some turn up their sleeves, some turn up their nose, and some just don’t turn up at all”. As HIMs we are called to be leaders, and part of being a leader means jumping in to do work even we may not be best suited to the task. All of us need to step up at times, turn up our sleeves, and DO WORK that needs doing.
MOLESKIN:
Tell your Ms that you’re welcome for that stair work today.
ANNOUNCEMENTS:

  1. Maryville/Alcoa launch Oct. 14
  2. Truckin’ to the Pound Oct. 28
  3. Please note the new Q calendar. If you haven’t Q’d before and you’re skeered, grab a co-Q or ask a veteran some questions. You’ll be glad you jumped in!

Bunch o Hunks at the DAWG POUND

THE SCENE: Perfect early morn weather yessirrr

WARM-O-RAMA:

Side straddle hop ~20 IC

Tempo Squats- 10 IC

5 Burpees

Merkins- 10 IC

Short Mosey

5 Burpees

THA-THANG:
Mosey to the tennis court

Dirt/Contact

  • 4 Count Flutter Kicks x 20
  • Inchworm Half the court
  • 3 burpees
  • Lunge second half
  • 3 burpees
  • Sprint back

Repeat two more times with the other two sets beginning with 20 merkins and 30 reverse crunches

Run Like an Antelope/You Enjoy Myself

Mosey to the track

Partner Section

  • At the entrance to the track, 4 count flutter kicks x 20
  • At the first turn, 20 dips, 10 burpees, 20 reverse crunches
  • Second turn, 10 sundials each leg, 20 merkins

Rinse and Repeat

Heavy Things

Mosey back to the AO for some dealer’s choice

Boat Canoe via Ratchet IC

Pickle Pounders via Mayberry IC

5 Cheeky Burpees at the end
CIRCLE OF TRUST/BOM:
Recently, I have been thinking about the proper way to live life. It has become apparent that life is full of suffering, which is quite depressing, but there is a way to live in which nihilism does not creep. I believe that would be to live life accepting responsibility, which is a sacrifice, but it assigns meaning to life. I think that this is a very powerful idea. If you accept those things, then you will not find yourself hiding from pains and seeking only pleasures, but maybe you can confront the pains and compose something better for you and those around you.

Cain and Abel

I spoke briefly about the story of Cain and Abel. In the first half of the story a few things happen.

Abel is making good sacrifices and is looked upon favorably by God

Cain is making lackluster sacrifices and is not looked upon favorably by God

Abel’s life seems to manifest in an idealistic manner

Cain’s life is full of struggle

Cain becomes resentful and after being told by God to make better sacrifices, he decides to kill Abel (Abel is almost like the embodiment of the ideal, so in a way he is destroying what he could be if he makes the proper sacrifices).

The second half of the story deals with how to respond to an act, but the main points I wanted to convey lie in the first half

  1. You can choose to live a life without sacrifice, but it probably will be a life without meaning i.e. even if you have all the material goods you could ever want, they will not be actually worth anything, since you decided not to make a sacrifice and because of this, there is no meaning in your life.
  2. Making good sacrifices is your best chance to have your life manifest itself as close to the ideal as possible. It will not always work, but when it doesn’t, you just need to reorient your sacrifice. For example, I recently took an exam. I made some silly mistakes that will cost me, even though I restricted things I value (time with friends and family). However, all I need to do is reorient how I used that time and I will likely not make the same mistakes in the future.
  3. Pick the life full of meaning. Be responsible, make sacrifices. You will be forced to confront the unknown, gloom, pain, but you and the others around you will be better.

 

Overcoming Obstacles

THE SCENE:  65 and calm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Laos excercises

  • 20 IC 4CT Iron Mikes
  • 20 IC Swimming Merkins
  • 20 IC 4CT Street Stretch
  • 5  IC 4CT Ultimate Merkin

THA-THANG:
Mosey to the rock pile, pick a rock you can curl

Indian run Mosey to the bottom of Matterhorn, curls and tri-extensions with your rock as we mosey

20 IC Mtn Climbers at bottom of Matterhorn

Lunge up Matterhorn

Mosey back down for rocks

Bernie Sanders halfway up Matterhorn, mosey the rest

Mosey to the Pav-a-lon for the following exercises

  • 25 Pull ups
  • 50 Decline Merkins
  • 75 LBCs

Line back up and mosey to the top of Matterhorn, Junk led us down

Indian run mosey back to rock pile

2 teams line up and then while one person does a windsprint, the rest of the team does

  • Merkins
  • Bridge March

MARY:

  • 10 OYO Merkins
  • 20 IC 4ct Floor Wipers
  • 20 IC 4ct Flutter kicks
  • 5 IC 4ct Ultimate Merkin

COUNT-OFF & NAME-O-RAMA
FNG – Flute Loop

CIRCLE OF TRUST/BOM:
I’ve been reading a study about being a better dad, an “intentional father”, and leading my kids to a relationship with Jesus.  For me I sometimes feel like I don’t know how to do that.  I don’t know all the right things to say and do have them learn about Jesus.  But by putting down my phone, work, hobbies, tv remote, etc., and intentionally spending time with them, I’m off to a good start.  By paying attention to them while they play, or ask questions (lots and lots of questions), or eat dinner and putting the distractions away they can tell the difference.

Sometimes our biggest obstacles to being intentional father is we do not know where to start.  Well just like Matterhorn we climbed this morning, we have to be willing to take that first step.  Get up and move, and if we stumble or fall to get up and keep going.  I’m also learning that I have to show that side to my kids.  If I struggle with obstacles and I handle it the wrong way, my kids learn the wrong way to handle obstacles.  In those times of struggles, I have had to go back and apologize to my kids and ask for forgiveness.  Which does a couple things, it makes my kids realize “hey dad isn’t perfect” and “dad can admit when he is wrong”.  My weaknesses turn into learning points.

And when I struggle with an obstacle so much that I seek our heavenly Father’s assistance with it, my kids see that too.  They see that God is always with us to lift us up and carry us when we need it.  My hope is they know that not only I am always there to pick them up, but that God walks with us.  God picks us all up, gives us a hug, knocks the dirt off, and says “Let’s do this together”.

MOLESKIN:
The PAX really pushed hard this morning, even though we did some things we never tried before.  Indian run with pee rock curls being a prime example.  But we all got better!

ANNOUNCEMENTS:

  • 2 opportunities for lunch this Weds at Whole Foods, and Thurs at Hardin Valley Brown Bag
  • Oct 6, Trail Run
  • Oct 14, Maryville Launch
  • Oct 28, Truckin to the Pound event

Deligiannis Memorial Work Out

The Scene – 70’s

F3 Welcome and Disclaimer

Warm-O-Rama

Cherry Pickers x 10 (IC)

SSH x 20 (IC)

Tha Thang

Mosey around park to concrete steps behind softball field

Step Ups x 20 (10 each leg)

Dips x 20

Repeat 3x while we wait on Moses and Steam to join from their ruck

 

Mosey to upper soccer field

4 corners plus 2 “corners” at mid filed = 6 stations around the soccer field perimeter.

  1. 10 Burpees, jog to midfield
  2. 20 squats, sprint to corner
  3. 20 BBS, lunge to corner
  4. 20 merkins, jog to midfield
  5. 20 4 count MTN Climbers, sprint to corner
  6. 20 4 count flutter kicks, bear crawl to corner

Repeat 4 x

Mosey long way back to AO

Mary

Ring of Fire 10 merkins

Side Crunches x 15 by Waxjob

American Hammers x 20

Count off and Name – O – Rama

Bom

Let God guide your day to day lives instead of being stubborn and insisting on handling things ourselves.