F3 Knoxville

Tag: Neutron

EVIL OVERCOME

THE SCENE:  A cozy 44 degrees

F3 WELCOME & DISCLAIMER:  This was a free, voluntary, unprofessional workout delivered to men who knew their injuries and how to modify exercises accordingly.

WARM-O-RAMA:
SSH (IC) – X 15, Imperial Walkers (IC) – X 15, Tempo Squat (IC) – X 13, Morocan Nightclub (IC) (A JUCO tradition) – X15, 4×4’s – X5

THA-THANG:  
Mosey to large, inviting parking lot to try our luck at Parking Lot “BLACK JACK” or 21’s.  2 Exercises, separated by width of parking lot.  Merkins at one end, run and perform BBS at other, each round totals 21. (Circuit was cut short for time-sake).

Mosey to “Sophmore” Hill for fellowship and morale boost.  At base of hill – partners alternate doing PUs (alternating sets of 10, resting partner planks, until goal of 100 PUs obtained), Bernie up the hill.  At top of hill – partners alternate doing Squats (alternating sets of 10, resting partner holds an Al Gore, until goal of 100 Squats obtained), Bearcrawl to opposite side of hill – partners alternate doing LBCs (alternating sets of 10, resting partner holds 6inches, until goal of 100 LBCs obtained).  Mosey down hill.  At base of hill – 100 Calve Raises each.

Mosey to hill by CMU pile for BURP-BACK MOUNTAIN:  Alternating rounds of one partner performing burpees while other partner joyfully ran the hill.

Mosey back to AO.

MARY:
Captain Thor and 6 inch drill until time ran out.

COUNT-OFF & NAME-O-RAMA
10 Strong, No FNGs

CIRCLE OF TRUST/BOM:
Historians and philosophers have always had trouble explaining the early growth of Christianity in the face of brutal persecution by the Roman Empire.  Based on historical writings from the first few centuries, almost all agree three main factors and characteristics of early Christians played a role:  LOVE – they loved unconditionally and those that had been cast aside by the Roman Empire.  The love they showed their spouses, children, and neighbors was never-before-seen. Unbelievers were attacted to this. GENEROSITY – They gave sacraficially and in a way that Roman society had never experienced, sometimes risking their lives to help those in need – lepers for example. People were drawn to that.  COURAGE/CONVICTION – their unwavering conviction and love for Christ was on display even when confronted with crucifixion and other forms of persecution performed by the Romans. People were amazed by this and drawn closer to Christ.

Do YOU practice these traits in your daily walk? Never underestimate how your behavior can have an effect on others for Christ. QIC discussed coming to Christ later in life, a journey that started with taking note of his SWAT Team leader’s courage/conviction in praying over meals in front of unbelievers on the team.

MOLESKIN:
N/A

ANNOUNCEMENTS:
F3 Knoxville anniversary/olympic events.

Mtn

THE SCENE: Perfect, whatever that is to you

WARM-O-RAMA:
SSH x 15 IC

Phelps OYO

T Merkin x 10 IC

T Squat x 10 IC

Cherry Pickers x 8 IC

Burpees OYO x 5

THA-THANG:

  • Mosey to Jucomanjaro
  • At the bottom of the hill
  • Merkins + Flutters IC followed by 5 burpees OYO
  • Started a mosey up to the circle 1/3 of the way up

 

At circle

Merkins, flutters, squats IC

Lunges OYO

Superman swims 1 min

Run to the top

More merkins, flutters IC

30 BBS OYO

Indian Run down to the bottom

At the bottom

Merkins x 15 IC

30 Monkey Humpers OYO

Mosey to lot for 7s (Hand release and squats)

 

This workout had a lot of things IC and many other exercises were thrown in there based on how I thought the group was doing (turned it up and down on Q!)

MARY:
Mary was mixed into the workout

CIRCLE OF TRUST/BOM:
A friend of mine recently spoke of moments of grace in his life. He mentioned that these moments of grace give him faith.

I reflected on this for a week or so, as he is a good friend and mentor. A week or so later, I was at dog pound running my mouth as usual 🙂   I mentioned something about being a dad. Junk turned to me and said, “You know Shooter, I know your father. You should know that he is VERY proud of you.”

 

This struck me as interesting. Here was a moment of grace in my life. Trying to get better with men who want the best for me, but something more was provided. It was a graceful moment that offered utility. It again illustrated the need to say what needs to be said in the manner that conveys the proper meaning. I like to reduce this to something like pay attention and act on what you perceive to be true.

 

So, I made sure to go home and talk to my father. I tried to tell him all the things that needed to be said. That was great, but another thing happened a week or so later again.

 

I was visiting with a friend from out of town who is an artist as a hobby. He gave me a piece of his art and subtly mentioned that he would like some photos of it.

I took a note of it in my head and made sure to send him photos the next day. I perceived that he wanted the photos because he mentioned it but also I knew he found the work meaningful and valuable, which is why he gave it to me in the first place. I acted on that and made sure to send him photos. The next day he saw the photos and REALLY appreciated it.

TLDR-

Graceful moments have utility

Pay attention and act on what you perceive to be true
MOLESKIN:
Glad to be out here with you guys!
ANNOUNCEMENTS:
F3 Olympics—- Nov 3rd + 4th

Start Today

THE SCENE: 70 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 30 (IC)
-Burpees x 5 (OYO)
-Windmills x 15 (IC)
-Burpees x 5 (OYO)
-Cherry Pickers x 5 (OYO)
-Burpees x 5 (OYO0
THA-THANG:

    Mosey to Jucomanjaro stopping for some burpees along the way. More burpees at the bottom of the mountain. Mosey up a bit, stop for some Thrust-Merkins x 20 (IC), bear crawl up a bit more, 5 burpees, squats x 20 (IC), Bernie Sanders up a bit more, 5 burpees, mosey to the top for 5 more burpees, a quick breather and a little ab work. Mosey back to the bottom. Turn around and look back to the top. 5 double burpees, mosey up a bit, 5 double burpees, Mosey all the way to the top. Rest. Mosey back down and then to the AO start.  5 Double Burpees.

MARY:
-Hello Dollies x 20 (IC)
-Russian Twist x 20 (IC) called by Onesie
COUNT-OFF & NAME-O-RAMA
13 Pax
CIRCLE OF TRUST/BOM:
The very best time to plant a tree is 20 years ago. The second best time to plant a tree is today.  Take a moment today and reflect on something that you should have started already, big or small.  Saving for kid’s college, fixing a broken relationship, cleaning out the garage, developing a prayer life, etc.  Take the first step today.
MOLESKIN:
Two times up Jucomanjaro!!!!!!  Well done gentlemen.   Well done.

Shuttle Movin Hill Hundreds

THE SCENE: Misty Mountain madness

WARM-O-RAMA:
Mosey to CMU pile and while en-route do, side steps (both sides), Kerokee both sides, Crab walk (forwards and backwards), Bear crawl (forwards and backwards).

Shuttle Movin Hill Hundreds:

Each Him grabs a stack of six CMUs and carries them to the start of the hill bowl (starting marked on pavement).  Do 50 reps at the bottom of the hill at each pavement marked station, carry one cmu to the top of the hill and do another 50 reps of the same exercise.  Come down the hill to your CMU stack and move your cmu stack to the next station however you want and then start the next exercise marked on the pavement.  The exercises are:

  1. Merkins (alternate raised with cmu)
  2. Squats
  3. Thrusters
  4. Curls
  5. American Hammers
  6. Push Press
  7. Rows

All exercises are with the cmu

MARY:
Ran out of time for Mary, so used up the time trying to finish.  At the Curl station, due to time we dropped the reps down to 25 (top and bottom).  Then At the American Hammer station we dropped it to 10. Then for Push Press’s and Rows we dropped it to 5, and were still over time.   For next time suggest only have 2 CMU’s per person and only do 25 reps for a total of 50 per shuttle station.

COUNT-OFF & NAME-O-RAMA
10 HIMs,   1 new FNG (Lee) who was named “Spur”.

CIRCLE OF TRUST/BOM:
Verse of the day from the Bible app, with a little encouragement to memorize verses and the value of it.

Psalm 59:16 “But as for me, I will sing of Your strength. Yes, I will joyfully sing of your loving kindness in the morning. For you are my strength and my refuge in the day of my distress.”

Suits Me

THE SCENE: The JUCO, nice but hot when your in a full suit

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Really awkward Karate kicks. SSHx20, Frogger merkins
THA-THANG:
The commute: Mosey to the coupon pile. Stop for a donut and coffee (CMU) Do 25 merkins, 25 curls, 25 OH presses  then run up the hill and back. Repeat but drop five reps each time. . Lunge up the steps and over to the sophomore hill w/CMU.

Rat Race: at Sophomore hill, drop CMU at top right corner. 4 corners, 4 exercises: CMU squat-curl-press-Tri x10, burpees x10, frogger Merkins x15, bear crawl 1/2 way to cone and sprint the rest, repeat…..

Commute back home to coupon pile, forgot to “get milk” on way home, so go back up steps doing a 20 curls at the top. and drop off CMUs upon return. Then mosey to AO.  Stopping at the F3 sign for a quick pic and some flutter kicks

MARY:
No time for her

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This week a friend of mine from high school hit rock bottom. He was truly broken in all sense of the word. He is suffering from drug addiction and he is being treated at a facility as we speak. It is when we are broken that we can truly see the overwhelming love of God. We ignore or forget his gift when things are going our way and we “have no need” for God. But when your broken and then made new, you can truly appreciate Gods gift to us. Example of a light stick, breaking and then glowing.
MOLESKIN:

it was hot wearing a suit

ANNOUNCEMENTS:
Dirt Circuit and Go Ruck Sept 29th