Soot – Page 14 – F3 Knoxville

Around and around we go

May 4, 2018 Gibbler

THE SCENE: cool and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 laps around the parking lot
windmills
rockettes
tempo squats
tempo merkins

THA-THANG:
4 corners – increasing #’s for each of the below exercises 5, 10, 15 and 20 followed by running up the hill w/2 burpees at the top

wide merkins
LBC
CDD
squats
narrow merkins
iron mikes
flutter kicks
narrow squats
hello dolly
diamond merkins

merkin/bear crawl across parking lot and lunge back with a twist at each lunge

COUNT-OFF & NAME-O-RAMA
20 PAX
CIRCLE OF TRUST/BOM:
own what you need to own. Don’t do a non-apology apology. Be honest and transparent with people. Have integrity and admit when you’ve messed up. we all mess up and will again. don’t be too big to ask for forgiveness

You Can Do Anything for 5 Minutes

May 1, 2018 QuickBooks

THE SCENE: Chilly Spring Morning 39 degrees and clear Quickbooks and Dimples Co-Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in Place, High Knees, Squats, Jump Squats, Squat Pulse, Mary Katherines, lunge pulse – RT, Lunge Pulse LT
THA-THANG:
Mosey from the AO the Playground

5 minutes of 10 Plank Jacks, 10 Box Jumps, 10 Bulgarian Lunges
Sprint in the parking lot (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
Mosey to the new bathroom parking lot
5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers
Mosey to the Pavillion
5 minutes of 10 Mericans, 10 Dips, 10 Dry Docks
Sprint next to the dugouts (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
Mosey to the AO
5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers

MARY:
5 Squats Together
COUNT-OFF & NAME-O-RAMA
31
CIRCLE OF TRUST/BOM:

4 times in the OT God makes a formal covenant promise with Israel. The covenant He makes with Abraham is just like the one we talked about. The dead animals, the pathway, the whole bit. It’s in Genesis 15.

The special thing about this promise was that God alone walked through the pathway, he didn’t require Abraham to walk through it. It was as if to say… I want to bless you, and I am asking you to be faithful to Me, to seek Me, and to obey Me…. But regardless of your faithfulness towards me, I will still hold up my end of the bargain and I will be gracious to you. Out of love, I chose you, no matter how you treat Me.

So, what does that have to do with marriage?

Everything. Absolutely everything….

So, what should our response be to our spouse on their worst of days? A selfless love that thinks first of them and their needs.

I mean, imagine for a second if God said to us on our worst of days, “I’m sick of it. I give up! You’re just never going to get it. I’m done with you.” Noooo… come on. He is not like that!! He is patient, He is kind, He is longsuffering with us, He perseveres with us, He is gracious with us, and He forgives us… and our call to love our husband or wife is the same.

Mountain Man Memorial March

April 16, 2018 Abort

THE SCENE: 75-80* nice and warm, clear for the most of the day, cloudy (thankfully toward the end of the day)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None.
THA-THANG:
Insert 35 pounds in ruck (not including water), mosey for about 26.5 miles.

COUNT-OFF & NAME-O-RAMA
11 brave souls
CIRCLE OF TRUST/BOM:
Got a good 8 hours of remembering why we were there. Marched to honor all of the men and women who have fallen for their country, and specifically for 2nd Lt. Justin Sisson and his family.

Aye!!

Circuit City

April 12, 2018 Red Writer

THE SCENE: 40s, the sky was dry but the ground was wet. But YOGWW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I integrated and demonstrated the less familiar exercises in our warm up for any guys who were unfamiliar / newer to F3. So that when they read the paper at each station they knew what to do…

Mountain Climbers x10 (4 ct.)
Squat Jumps x10
Merkins x10
Superman Swims x10
Burpees x5 (OYO)

THA-THANG:

Get a battle buddy. Set up 5 circuits with cones around the perimeter of the north half of WFP field. Each station had 2 exercises. You and battle buddy did 20 reps of each exercise together. Rinsed and repeat until time is called at 6:00 AM. We all did about 2.5 times through the 5 cicuit.

Circuit 1: Mountain Climbers (4 ct.) and Squat Jumps
Circuit 2: Dry Docks and Flutter Kicks (4 ct.)
Circuit 3: Merkins and Lunges
Circuit 4: Supermans and Hello Dollies (4 ct.)
Circuit 5: (benches by fountains): Dips and Derkins

Next excercise…

Line up at northern end of WFP field. Battle buddies lined up along the edge of grass. Then they perform the following sequence.

Battle Buddy 1 performs 10 BBS while Battle Buddy 2 holds their feet in a plank position.
Battle Buddy 2 switches to alternating between 10 Merkins and 10 Squats while Battle Buddy 1 sprints to the first cone and performs 2 Burpees, sprints back, sprints to second cone and does 4 Burpees, then sprints to where they started.
Switch, Battle Buddy 2 then performs the progression.

Do as many repetitions as you can in 15 minutes.

MARY:
Box Cutters x25
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Where is God at work in your life?” a mentor asked me one day. I didn’t know what to say. Oftentimes God is standing in the middle of ourfear, inviting us to run towards it.

Part of being a High Impact Man is rejecting passivity. Oftentimes as men we avoid conflict, shrink back when we are challenged or feel intimidated, or we just check out when we get stressed or feel discouraged. We must choose to reject that natural tendency of passivity and step towards that fear knowing that God will meet us in the middle of it!

Challenge: Where is God inviting you into your fear today?

MOLESKIN:
An excerpt from the book, “Thoughts That Make Your Heart Sing”.

“What Is sin? Sin is trying to get away from God who loves us- it’s wanting to go our own way without him. But the Bible says it’s not like simply wandering off the path and getting lost by mistake. It’s like a horse charging at full speed away from him. We want to get away from God that badly! We are like horses galloping headlong after the things we want.

But God can stop runaway horses. And lead them gently back.
ANNOUNCEMENTS:

Hiding in the Bushes

March 6, 2018 Waxjob

THE SCENE: High 40s, drippy and drizzly but not pouring
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 or something like that. Q screwed up the cadence so reps uncertain
LBAC x20 each way IC
TN Rocking Chairs x15 IC
Al Gore Tuck Jumps x8
Hindurkins x15 IC

THA-THANG:
Mosey to the steps by the ball. Hop up first flight of stairs on right foot,
head south and down the steps, circle back around to hop up stairs on left foot.

Keep heading south and down the steps that some idiot decided should be painted with high-gloss paint. Successfully navigated without injury.
Pair up in groups of 3, each group picks up one large and two small coupons from the bank of the stream.

Cross the street to the safe, unpainted set of stairs.
One PAX at top, one PAX at bottom, one PAX in motion for each group
Small coupon exercises on the streetcorner at the bottom of the stairs until relieved:
-Man-Makers
-Side Raise
-Wax On/Wax Off
-Raise the Roof

Large coupon exercises at the top (hidden by the bushes to avoid indecency citation during Hip Thrust)
-Squrls
-Fwd Raise
-Hip Thrust
-Rows

2 rounds through the circuit and it’s time to head back.

MARY:
Squeaked in some Protractors and 3 rounds of Row your Boat
COUNT-OFF & NAME-O-RAMA
15 strong, no FNGs braved the drizzle. Good to see Acapella visiting the gloom from South GA
CIRCLE OF TRUST/BOM:
Jeremiah 2:13 – “For My people have committed two evils: They have forsaken Me, The fountain of living waters, To hew for themselves cisterns, Broken cisterns That can hold no water.”

Last week I had to replace my water heater. It was old, and had a good run, but it sprang a small leak. Fortunately I managed to get it out before a catastrophic failure. Pulling the old, leaking tank, partly full of sediment, out of the house made me think of Jeremiah 2:13. Be careful where you are looking for your water, your fulfillment. Anything but the source of Living Water is just a cracked and useless cistern.

MOLESKIN:

ANNOUNCEMENTS: