F3 Knoxville

Tag: Soot

Facing Your Fears

THE SCENE: Gorgeous! Mild (almost warm) 78 degrees, outstanding sunset
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-25 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 10 Imperial Walkers (4-ct), in Cadence

– 10 LBACs backwards and forwards (4-ct)  (in cadence)

-10 plank jacks (4-ct)  (in cadence)

  • Misc. stretching

THA-THANG:

MOSEY to bottom of Pickett’s Charge:

  • 5/10/15s up 3 of the small hills
    • PARTNER 1 moseys up to the top of the hill, does 5x of both exercises, then hands off to PARTNER 2, who is slow moseying in the bullpen (flat part). R&R with 10x, then 15x. If you finish early, start over until 6 is done.
      • ROUND 1: MERKINS AND PLANK JACKS (2-ct) /BEAR CRAWL
      • ROUND 2: BBS AND AMERICAN HAMMERS (2-ct) / BERNIE
      • ROUND 3: SSH AND IRON MIKES (both 2-ct) / RUN

MOSEY to Small Parking Lot next to Coliseum:

  • 25’s:
    • Run around loop. At bottom and midpoint do 5/20, 10/15, 15/10, 20/5 reps of:
      • Shoulder taps (2-ct) / Flutter Kicks (2 ct)

MOSEY to Haslem’s rock, 20 American Hammers (4-ct, IC)

MOSEY To AO

MARY:
We did a Welsh Dragon contest to see who could go farthest without stopping.  Of course it was Doubtfire…
COUNT-OFF & NAME-O-RAMA
21!
CIRCLE OF TRUST/BOM:

Today I want to talk a little bit about the pilot Neal V. Loving. 

  • Loving was born in 1916
  • Was passionate about being a military pilot from a young age but had to switch his focus to aeronautical engineering upon discovering that the Army Air Corps did not accept Black aviators (the US AIR FORCE wasn’t established until 1947- TRIVIA QUESTION!).
  • He helped found an all-black squadron of the Civil Air Patrol, a volunteer training program for young pilots. This led to a horrific crash while flying for the patrol and left him a double amputee. When the doctors removed his second leg, they estimated a 50-50 chance of survival. He did survive, and was fit for protheses.  He recalled being asked by the prosthesis fitter what size shoe he would like to have with his new legs.  What a question!

 He was made an offer to visit a local municipal airport.  He was hesitant, but ultimately agreed, and when he got there he felt his passion for flying returning, and was given the opportunity to climb into the cockpit again.  While on his first flight back, as he says, “I entered a 180-degree turn followed by a stall entry and spin, the same sequence of events that led to my accident. The ground rushed toward me, spinning in a familiar blur of green and brown. I recovered quickly and returned to level flight. My co-pilot leaned forward and patted me on the back. I smiled in return, happy in the realization that the fears or emotional scars that might destroy my love of flying had not materialized.”

 

After returning to the cockpit, Loving continued his love of aviation by:

– launching his own flight school

– building experimental rading planes. One of Loving’s airplane designs is on display at Smithsonian’s National Air and Space Museum.

– Earning a degree in aeronautical engineering  

– Conducting research for the Air Force, retiring in 1982 and

– publishing his memoir in 1994. He died in 1998 at age 83.

 What fears do you have that are keeping you from pursuing your goals?

MOLESKIN:
Perfect weather, and a big welcome to FNG Z-Bone!
ANNOUNCEMENTS:
Saturday AM triple Q this Saturday!

The Final Beatdown — All Requests Q

Final Q of 2021

  • Friday, December 31st, 2021
  • AO: Shamrock
  • 0530 — 0615

[ The Scene ]

  • 50s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • And welcome to the last Q of the year!
  • My name is Steam and I’m honored to be your Q this morning
  • A few things before we begin this morning:
    • I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone else, if you need to modify anything we do this morning, feel free to do so but push yourselves and the men around you — they deserve it and so do you
  • FNGs?

Sticky note activity

Before we begin this morning, I’m going to pass around a sticky note and pen. On that sticky note, I want you to write down a burden or something tough that you’ve carried this year. At any point in time, for any length. Then crumple that sticky note up and hold onto it in one hand as we do the warm-o-Rama.

[ Warm o Rama ]

  • SSH: 10×4 IC
  • The Motivator: 10 (Completed 5, spread the last 5 out later)
  • Rockette: 10×4 IC
  • Baby Arm Circles: 10×4 F
  • Baby Arm Circles: 10×4 B

[ The Thang ]

Everyone got their sticky notes? Okay keep holding onto it and let’s mosey.

(Mosey to the CMU pile)

  • Put sticky note in your pocket and make sure it can’t fall out easily
  • Get a CMU

(1) 1st 5

  • 25 curls (1ct)
  • 25 chest presses (1ct)
  • 25 rows (1ct)
  • 25 CMU merkins (1ct)

***Core 4***

  • LBC: 25×4 IC
  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • Cockroach: 25×4

***Complete 3/5 remaining Motivators***

(Carry CMUs to 1st set of speed bumps.)

***Complete last 2/5 remaining Motivators***

(2) 2nd 5

  • 25 chest presses on the ground (1ct)
    • Carry CMU to next speed bump
  • 25 BBS (1ct)
    • Carry CMU back to speed bump 1
  • 25 squats (1ct)
    • Carry CMU to next speed bump
  • 25 tricep extensions (1ct)
    • Carry CMU back to speed bump 1

***Core 4***

  • LBCs: 25×4 IC
  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • Cockroach: 25×4 IC

(Mosey to CMU pile parking lot)

***Core 4***

  • LBCs: 25×4
  • Flutter kicks: 25×4
  • American hammers:25×4
  • Cockroach: 25×4

(Mosey back to AO)

[ Mary ]

Final ATMs of the year

SWS — Stretching With Steam

[ COT ]

  • # off — 7 
  • Name o Rama
  • FNGs — 0, but Mr. Clean from F3 Chattanooga + Soot joined the Shamrock today. 
  • BOM

Photo Finish — i’m not sure about y’all, but for me going into the end of this year has felt a little bit like a photo finish. But some of the things that you don’t see and will not see in the photo finish necessarily is the condition of the racers at the start and middle, just the finish. But the fact that you’re here this morning, with breath in your lungs and vitality in your bones, is a good sign. It’s a great sign as we end the year and remember that we might have been in a completely different location physically, mentally, emotionally, and spiritually at the start and middle of this year.

Now as to what you’ve been carrying around with you for the last 45 minutes.

The instructions were to write down some thing that has been a burden for you or some thing that you have been caring around this year. And I first had you hold it in your hand as we did some exercises and moved from one place to another and it was probably pretty obvious and apparent that that thing was in your hand. Then when we got to a new location I told you to put it in your pocket and it remained there until this moment and some of you like me, may have forgotten that that burden for that thing that you wrote down that you’ve been caring was in your pocket during the past 30 minutes or so.

Now that is all good and fine because the sticky note doesn’t weigh that much, but I’m willing to bet what’s on that sticky note weighs a lot more than we’re willing to say.

And so I just have one question for you, “What if?”

The soundtrack of the enemy is “What If?” What if these test results don’t come back good? What if I don’t get the job? What if my plan doesn’t go the way I saw it going? What if I lose my job? What if the worst happens? What if ___________ ? Fill in the blank. The soundtrack of the Kingdom is “Even if.” Even if this doesn’t go the way I thought, God is still good. Even if I don’t get the job, it’s okay. Even if this relationship doesn’t pan out like I thought, He is still good. Even if _________. Fill in the blank.

So going into this new year, we’re going to take the soundtrack of hell, the soundtrack of the enemy, “What if?” And flip it on its head. Here’s how:

  • What if this is the year I step further into purpose for where God is calling me?
  • What if this is the year I choose to say yes with an open hands policy for the plan God has for me?
  • What if this is the year I spend more time praying and working on my marriage/relationship?
    What if this is the year that I take a leap of faith and have some Godfidence?
  • What if this is the year that I start that podcast? I start that YouTube channel. I start that book God has placed on my heart.
    What if this is the year I’m more obedient than I ever have been?
  • What if _________. Fill in the blank.
  • What if this is the year I step further Into Purpose, On Purpose, For Purpose?

Two things I want to leave you with when it comes to what you’ve carried this year, and you answering the “What If?” Of your life.

“Then Jesus said, “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.” – Matthew‬ ‭11:28‬ ‭NLT‬‬

““Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly.”” – Matthew‬ ‭11:28-30‬ ‭MSG‬‬

This is my prayer for me and this is my prayer for you men.

Focker’s Bachelor Party

THE SCENE: A nice comfortable morning. No rain and just enough sun.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, lots of joint rotations, tempo merkins and squats.
THA-THANG:
Started off nice and easy with some Doras. Battle Buddy pairs completed 50 merkins, 100 squats, and 150 LBCs.

After that, we took a lap around the field stopping at six stations along the way. The first round was a demonstration with 5 reps each. Then we released OYO to complete the ladder of 5-10-15-10-5.

  1. Squats
  2. Merkins
  3. Flutter Kicks
  4. Lunges
  5. Prone Row
  6. Burpees

Once we completed going ’round the field a couple of times, we gathered by the flags near the fountain. Running between the two circles of flags, we completed two rounds of 7s. First was merkins and squats; second was SSHs and flutter kicks.

MARY:
With four minutes remaining, some of the veteran PAX took turns leading us in core work.

COUNT-OFF & NAME-O-RAMA
22 PAX to include 6 out-of-town FNGS (Heisenberg, Tyson, Martha, Floater, Hustler, Snake Eyes).

CIRCLE OF TRUST/BOM:
Misfire gave his soon-to-be brother-in-law, Focker, some words of wisdom and encouragement. We concluded with a BOM praying for Focker and his soon-to-be wife.

Leg Day at the Big Ball

THE SCENE: Dry, cooler, mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Hillbillies, Imperial Walkers, Tempo Squats, Calf Stretches, Cherry Pickers
THA-THANG:
moseyed over to the Big Ball for the beep test. After the beep test we had 3 rounds of 20 reps of exercises at the bottom of the steps and 10 reps of Sit Up Ups at the top. We also worked a lap around the pond in between round 1 and 2

  • Round 1: Sumo Squats, Lunges, regular Squats
  • Round 2: SSH, Iron Mikes, 180 Jump Squats
  • Round 3: Flutterkicks, Hello Dollys, Box Cutters

After this we did another round of the beep test

MARY:
The Protractor: everyone held legs off the ground and we went around the circle calling out an angle which every had to hold their legs at during a ten count. Went all the way around the circle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared a bit about suffering. Last week at the Quacken we talked about how suffering is to be expected. This past Sunday our pastor was talking about how to live faithfully as Christians in the context of suffering and one of his main points was to have the right mindset. Scripture in multiple places tells us to adopt the same thoughts and mindset as that of Jesus, who on the cross said of those who had put Him there “forgive them Father for they know not what they do”. So when we are wronged or hurting what is our mindset? Is it one of self preservation or aggression, or is it similar to Jesus’?

Clydesdale Cardio

THE SCENE: Perfect morning for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lot’s of circles. Arm circles, knee circles, hip circles, etc.
THA-THANG:
Simple, Tough, and Effective.

Went out for a mosey down towards the river. Hooked a right and ran towards TBA and sprinted up Lake Loudon. Next we hit Manning Pass. Mosey’d down and then sprinted up, checkerboard to checker board. Continued towards the Hill, but went around it instead of up for the sake of time. Ended up back at the AO with just enough time for 90 seconds of Mary led by Pfeiffer and Postman.

We sprinkled in some burpees throughout the run Kiss-My-Grits style.

COUNT-OFF & NAME-O-RAMA
11 PAX (1 FNG). Swanson, Jorts, Passport, Huffy, Anteater, Abort, G-6, Band-Aid, Postman, Pfeiffer, Soot.

CIRCLE OF TRUST/BOM:
Sometimes the thing we need is something Simple, Tough, and Effective. Nothing fancy about a hilly Mosey, but it’s great for conditioning. In life, sometimes we just need to grind and get it done.

Leaders lead from the front. You don’t always have to be the fastest or in the best shape, but people look to you for guidance. A leader has to be able to maintain command and control of his element.

ANNOUNCEMENTS:
Convergence at Big Ball and service opportunity on May 12!