F3 Knoxville

Tag: Steam

PE Exam

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Sparkler, Serpentine (Jason Pierce), MD Hammer, Abacus, Mr Jinxy, Tenderfoot, Lilydipper, High Heels (Henry Ritchie), Lizzy, Brick, Drum Major, Stitch, Curveball, Rooney(Carl Whipple), Steam, Pele (Jon Lindberg)
FNGs: None
COUNT: 16
WARMUP:
-20 Split Jacks (4-ct), 10 each leg, in cadence
– 10 Cherry Pickers (4-ct), in cadence
– 10 Rockettes (4-ct), in cadence
– 5 PCMBs, OYO
– 20 Grady Corns (4-ct), in cadence
THE THANG:
Moved to Pavillion due to storms.
PE EXAM (Hat tip, Erector)
Run around Pav 2x, doing …
P – 10 Prisoner Cell Merkin Burpees aka PCMBs.
Mosey down the long side of the Pav and back doing…
E – Elevens – CDDs at one end and squats at the other
MOSEY to Road leading to Lyons View entrance.
E – Escalator – I actually totally forgot to do this one. Q Fail.
**WE INTERRUPT THE PE EXAM DUE TO THE INVASION OF A KRAKEN!**
KRAKEN: 6 cones in a circle, with Ab exercises in blue, and upper body exercises in red. Do the blue exercise, then run around clockwise plus one cone and do the next exercise. Rinse and repeat until back and starting point. Then do the same thing, in the opposite direction, doing the red exercises.
Blue exercises:
1. 20 BBS
2. 20 Gas Pumps
3. 20 Box Cutters
4. 20 LBCs
5. 20 Bicycle kicks (4-ct)
6. 20 American Hammers (4-ct)

Red exercises:
7. 20 Merkins
8. 20 Carolina Dry Docks
9. 20 Shoulder Taps (both shoulders =1)
10. 20 Diamond Merkins
11. 20 Bottle Openers
12. 20 Wide Merkins

X –Xs and Os , on Q’s call

A – Aiken legs – Done in succession with no rest — 20 Squats, 20 Bobby Hurleys, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and repeat
M – Mary – PAX called out Burpees, and reverse lunges

ANNOUNCEMENTS:

COT:
This past Sunday was Pentecost.
Some traditions associate with it include Wearing Red (symbolizes the fire of the Holy Spirit). Praying for Guidance: and Engaging in Fellowship: Participate in activities that promote unity and fellowship.
So I don’t know about wearing red, but the other two traditions I have absolutely immersed myself in this week. It’s been a challenging week, and as leaders, I think praying for guidance does a couple of things.
It indicates a willingness to be open to inspiration, comfort, and guidance, specifically from your Sky Q, but
–
this willingness can also trickle over into seeking guidance from others that you respect, tapping into others for inspiration and direction. The burden of leadership does not have to be borne alone.
–
And I think Engaging in Fellowship is also important for leaders. Sometimes being a leader feels very lonely. Sometimes it feels like, in spite of your best efforts, everything you’ve worked hard for to accomplish in your position has been in vain. It’s very important not to isolate yourself. Engaging with others is healthy and often very helpful. Connecting, sharing ideas, sharing concerns, even just having someone to have a beer with or tell a funny joke is important. You are not as alone as you might think. And when things are rough, those HIMs that you surround yourself with will give you that inspiration to keep fighting the good fight. AYE.

In the Valley

AO: asylum-pm
Q: Brick
PAX: Curveball, Pele (Jon Lindberg), Lilydipper, Steam, High Heels, Lizzy, Rooney(Carl Whipple), Tenderfoot, Abacus, Serpentine (Jason Pierce), Swimmies (Nathan Chesney)
FNGs: None
COUNT: 12
WARMUP:
SSH
Bend and reach
Reverse lunge
Cherry pickers
IT dept
Lbac’s
Hello Dollys

THE THANG:
-Mosey to cardiac
-At each bend do 25 derkins
-At bottom hold plank
-Go up and at each bend do 20 hand release merkins
-At top do BBS until 6 is up
-Go down again and at each bend do 20 squat jumps
-At bottom hold Al Gore until 6

Mosey to the Dock
30 squats on the rail

Back up Cardiac

Battle buddy long run back to the flag

MARY:

ANNOUNCEMENTS:
Passing of the Flag to Crash Dummy!
June 26

COT:
“Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.” Psalm 23:4 (ESV)

Loss is a common source of stress. You can lose so many things—like your job, your health, your money, your reputation, or a loved one.

When people go through loss, you see two common reactions: One is fear, and the other is grief.

Grief is good. Grief is the way we get through the transitions of life. In fact, if you don’t grieve, you get stuck!

On the other hand, fear is a bad thing. Not once does the Bible say, “Grieve not,” “Mourn not,” “Weep not,” or “Cry not.” What it does say is, “Fear not.” And it says that 365 times! Grief doesn’t paralyze, but fear does.

David says in Psalm 23:4, “Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me” (ESV).

When that psalm was written, shepherds always carried a rod and a staff to protect their sheep. David knew that, in the same way, God had the tools to protect him. And he trusted God, even in the darkest valleys.

You might be going through the valley of the shadow right now. It may be the valley of the shadow of death. It may be the valley of the shadow of debt. It may be the valley of the shadow of conflict. It may be the valley of the shadow of depression. It may be the valley of the shadow of discouragement.

Shadows are scary. Remember being afraid of shadows when you were lying in bed as a kid? I’ve learned a few things about shadows.

First, shadows can’t hurt you.

Second, shadows are always bigger than the source.

And here’s more good news: Wherever there’s a shadow, there has to be a light. You can’t have a shadow without light. So the key when you’re going through the valley of the shadow is to turn your back on the shadow and look at the light. Because as long as you keep your eyes on the light—Jesus, the Light of the World—the shadow won’t scare you.

That’s how you go through the valley of the shadow of death. That’s how you lower your stress. You trust God in the dark valleys, just like David, who prayed, “When I am ready to give up, he knows what I should do” (Psalm 142:3 GNT).

[genesis] No Excuses

AO: genesis
Q: Single (Ryan Chambers)
PAX: Christian, Lizzy, Steam
FNGs: None
COUNT: 4
WARMUP: Leg Swings, Knight Stretch, Band Pullparts

THE THANG:

1 mile ruck under 15 mins

4 rounds

1. 10 Ruck HR Merkin
2. 20 ruck reverse lunge (10 each side)
3. 15 Ruck Deadlifts
4. 10 Ruck pull thru
5. 15 Ruck Pullovers

1 mile ruck try to beat first time

MARY: Ruck Back to Flag

ANNOUNCEMENTS: See Slack

COT:

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.” — Colossians 3:23

Excuses are easy. Discipline is rare.

We live in a world full of reasons to sit down, slow down, or give up. But when you know who you’re ultimately working for—the excuses stop. We don’t train just for fitness—we train to be men of purpose, responsibility, and faith. Men who show up even when it’s hard. Especially when it’s hard.

[genesis-ruck] Carry On

AO: genesis-ruck
Q: Single (Ryan Chambers)
PAX: Steam, Brick
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, IT Department Stretch, Little Baby Arm Circles

THE THANG:

Genesis Ruck

Thang 1

4 Rounds

10 Sandbag Thrusters
10 Sandbag Curls
100m Farmers Carry

Thang 2

100m Bear Hug Carry
20 Sandbag over Shoulder
100m Bear Hug Carry
20 Sandbag Squats
100m Bear Hug Carry
20 Ruck Step Ups

Ruck down greenway path till time.

MARY: Ruck back to flag

ANNOUNCEMENTS: See Slack

COT:

Stay Consistent in the areas that matter most in your life.

God’s Garden

AO: asylum-pm
Q: Lilydipper
PAX: Pusher, Swimmies (Nathan Chesney), Steam, Mr Jinxy, Brick, Pele (Jon Lindberg), Curveball, Doubtfire (Nick Bond)
FNGs: None
COUNT: 9
WARMUP: 20 Side Straddle Hops, Curly Stomps, 8 Twistees, 8 Tennessee Rocking Chairs, 10 Windmills, 10 Little Baby Arm Circles Forward and 10 Backward

THE THANG: Mosey south on roadway past the Administration Building to where the road curves east. We will stop to do 20 Hello Dollies

Mosey to stop sign and then head south to the the circle where the Admin Bldg Road converges with the main park road. On the curb by the garden in the circle we will do 15 Decline Merkins with feet on curb and 20 Calf Raises with heels on the curb.

Mosey west to the parking lot on the west side of the large pavilion that is west of the baseball fields. Then mosey to the grassy area just west of the pavilion. We will stop to do 20 American Hammers.

Mosey south of the pavilion to the area near the dock by the waters. We will have three points of contact. We will loop (running) clockwise around the points of contact to do the listed exercises listed. Do the first exercise listed on the first loop, second exercise on second loop, and third exercise on third loop. Here are the exercises:
– Point of contact 1, 30 yards west on trail from rock pile: 25 Flutter Kicks (4 ct), 25 Freddie Mercuries (4 ct) and 25 Baby Crunches (4 ct).
– Point of contact 2, at rock pile: With rocks, 25 Overhead pressed, 25 Curls, and 25 Rows
– Point of contact 3, picnic tables by water: 25 Step ups, 25 Bench Dips, 25 Incline Merkins

Mosey on trail just south of ballfields and go past all ballfields to grassy area near small pavilion. We will stop to do 20 Box Cutters.

Mosey across the main park roadway to grassy area. We will stop to do 15 Tempo Merkins.

Do Pickett’s Charge Run (this will be south of the usual Pickett’s Charge area) to small parking lot south of the Coliseum and then run upstairs and go north to the Coliseum.

Run to the right side of the loop and go to the steps of the Admin Bldg. All men will do calve raises until the six arrives.

Mosey to the roadway in front of the AO. We will sprint to the large tree north of the AO and sprint back to the AO. Rinse and repeat.

ANNOUNCEMENTS: Haw Ridge on Friday, March 28.

COT:

Prayers

Prayers for Brick as he financially and mentally copes with divorce. Prayers for Pusher that he will be able to use wise words as he helps his older sister, Carmen, deal with some difficult situations. Prayers for our brother Lizzy as he cope with deaths and illness of family members, for Sparkler that he has a great time on his cruise with family before his surgery for prostate cancer, and for Curveball regarding his biopsy for prostate cancer.

Message

God’s Garden

Have you ever been to a large city garden? Some of the favorite city gardens I have been to are the Portland Japenese Garden and Dallas Arboretum and Botanical Garden. These are human created gardens and the beauty, order, intricacy and attention to detail are spectacular. Heck, go to Dollywood and find the beautiful attention to detail in the gardens there.

Think about God as gardener vs the human as gardener. God’s garden seems much more haphazard. You don’t have the neatly carved details of the bushes or the artistic designs of the way flowers are displayed. Still, the beauty of nature here on our planet is spectacular to survey. And, although I have loved those manmade gardens, I love God’s garden more.

Furthermore, if we more carefully observes God’s garden, we find that it is not as random or haphazard as we think. Each flower, each insect, the soil, the rock, the flow of the rivers, the way that the sun and rains give life to it all, every atom and electron within the living creatures in this world, the way the planets rotate and spin around the sun, all point to a creator that is a designer so great that He is beyond full comprehension. As the song by Chris Tomlin proclaims:

Who has told every lightning bolt where it should go
Or seen heavenly storehouses laden with snow
Who imagined the sun and gives source to its light
Yet conceals it to bring us the coolness of night
None can fathom
Indescribable, uncontainable,
You placed the stars in the sky and You know them by name
You are amazing God

Nature is a gift from God. Let’s take it in, be grateful, give praise and enjoy.