F3 Knoxville

Tag: Steam

Spring Has Sprung…Let’s Do Work

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Pele (Jon Lindberg), Waffle House (Brady Greene), Snitch (Cory Beilharz ), F3 Pluto ( Hugh Nystrom), Crawdad (Robbi Dickens), Steam, Veggie (Rylen Huddy), Doubtfire (Nick Bond), Lilydipper, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 10
WARMUP:
SSH – 100
Imperial Walker – 10
Little of this this, little of that
Tempo Merkin – 10

THE THANG:
Scamper up Baby Cardiac and over to ‘all my benches’ at the top of Cardiac.
– One cycle of the Crawdad Comebacks with 20 LBCs at the switchbacks
– Mosy over to the Pier – stopped for 50 squats (25 on 4 ct)
– At pier, added ten years to our lives with “Junk Science” – 40 merkins – and watched the BSIA in all its glory,
– Mosy’d to “District 13” (furthermost corner of the AO by River and stink plant) and did 50 more squats.
– Began the Bataan Death March up and over the Brose Bowl, past the Yoga Studio, up Pickets Charge and down Everest and then back up Everest to the Coliseum.
– Cold Yoga at the Coliseum! AND Mary.
– 100 Hello Dollies, 40 Flutters, and yoga core.
– Mosy back to AO for some 15 yard dashes.
– Closed out with some ATMs.

MARY:
Mary on the go.

ANNOUNCEMENTS:
Lots of prayer requests. People are hurting. People are sick. Reach out to your brothers.

COT:
Johann Sebastian Bach is said to have walked about 250 miles (400 km) from Arnstadt to Lübeck in 1705 to meet and learn from the famous organist and composer Dieterich Buxtehude.

How often are we willing to put in the work spiritually, professionally, or personally? Bach was a prodigy and was willing to do it. Part of today’s workout was to come out and sweat. The guys that completed the real Bataan Death March were surviving…so today wasn’t about time or racing but about finishing…and a lot of guys did.

Great work today men!

[genesis-ruck] Elevation

AO: genesis-ruck
Q: Brick
PAX: Steam, Swiss Roll, Single (Ryan Chambers), Swiss Roll
FNGs: 1 Swiss Roll
COUNT: 4
WARMUP:

SSH x20
Cherry Pickers
LBACs
Tempo Merkins

THE THANG:

-Trade route 4 – at top and bottom – 5
10 Overhead press
10 Burpee overhead throw
10 BBS w sand bag
10 60 second plank

-Moto Hill 4 – at top and bottom – 5
20 mountain climbers 2C
20 American Hammers 2C
20 Ruck Leg Raises
30 second single arm overhead carry

-Parking lot Hill 4
20 rows
20 pull throughs
20 upright rows
20 up and overs

MARY:

Stretch

ANNOUNCEMENTS:
Hardship Hill

COT:

If you want to make healthy choices—to be well and whole again—you have to become meek. Now meek doesn’t mean you are weak, even though the two words sound similar.

The truth is, meekness and weakness are at opposite ends of the spectrum. Meekness is nowhere near weakness. In fact, the Greek word for meekness literally means “strength under control.”

It’s used to describe a wild stallion that has been tamed. That stallion still has all the strength it had when it was wild, but now its strength is under control. It is strength harnessed for its master’s use.

God doesn’t want you to be weak, but he does want you to be meek. The Bible teaches that meekness is one of the keys to stress reduction in your life.

Matthew 5:5 says, “Blessed are the meek, for they will inherit the earth” (NIV).

The Bible lists many benefits of meekness: The meek will be satisfied (Psalm 22:26); God will guide them (Psalm 25:9); they will become wise (Proverbs 11:2); they will be filled with fresh joy (Isaiah 29:19).

Here’s a simple definition of the word “meek”: Let go and let God. That is the essence of meekness. It’s surrendering, submitting, and agreeing to what God wants to do in your life. It’s letting God be God in your life.

Let go and let God. I don’t know a phrase that will do more for your health—physically or emotionally—than this phrase. If you begin to practice it in your life, it will relieve stress, eliminate worry, defuse anger, and end your hurt and resentment.

And as you submit to God, you’ll actually become stronger.

If you find yourself struggling today, start to develop meekness in your life. Let go, and let God.

[lostpearls-otb] Clinton Stroll

AO: lostpearls-otb
Q: Bail Bonds
PAX: Steam, flyball, 30 second warning, Biohazard (Jay Shepherd), Alec fritts, Bail Bonds, Squatch (Josh Foster)
FNGs: 1 Squatch (Josh Foster)
COUNT: 7
WARMUP:
Tempo Squats, Tempo Merkins, Calf Raises

THE THANG:
Stroll around downtown Clinton while passing around a 60# sandbag, find some hills for burnees, and a gazebo with benches for Incline Merkins and Split Squats.

MARY:
None

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Proverbs 17:17
A friend loves at all times, And a brother is born for adversity.

We have been given attributes and gifts from God, which can be used to help our friends and brothers in their time of need. Likewise, they have unique ways to help us. The thing we all need to do is swallow our pride, be vulnerable, and ask for help. If not, we never change. This is one of the many great things about F3. If you are seeing this, you have men in your corner.

[genesis-ruck] A Ruck Circuit?

AO: genesis-ruck
Q: Mermaid
PAX: Steam, Mermaid
FNGs: None
COUNT: 2
WARMUP:
The warmup was carrying our ruck, and 2 sandbags, (40 & 60lbs) to the pavilion.
THE THANG:
We set a timer for 36 minutes. There were six exercises set at 50 seconds each with a 10 second transition in between each exercise. There were 6 rounds. This is nice because can control the intensity, and go at your own pace. You have a timer, so no counting is needed, and you can have some great fellowship while you get your butt kicked.
MARY:
After the beatdown, we had time to ruck up and around the trade route and moto hill, and we finished with some calf stretches on the curb as time expired.
ANNOUNCEMENTS:

COT:
The F’s in order. Fitness, Fellowship, and Faith. The Q Source lists them in that order, and even though you would think Faith should be first, the Q Source argues that you have to learn to deny yourself and train yourself so that you can be more receptive to the 2nd and 3rd F. My prayer/struggle right now is to do better at denying my lack of self control in the area of food. My inability to control that has a direct impact on my relationship with God. If I can’t deny myself, then I am selfish, and less effective in leadership, and that becomes an impediment to following God. It all starts with us, and if we are in the way by not exhibiting self control, then we are less effective followers of Christ, and less effective leaders.

www.biblegateway.com/verse/en/Matthew%2016%3A24
Then Jesus said to his disciples, “If anyone wants to follow after me, let him deny himself, take up his cross, and follow me.

YOLO

AO: asylum-daybreak
Q: Bookman
PAX: High Heels (Henry Ritchie), Lilydipper, Matlock (Bill Maddox), Drum Major, Choir Boy, Mr Jinxy, Veggie (Rylen Huddy), Patty Melt (Parker Greene), CRISPR, Steam, Bookman, Tropicana
FNGs: None
COUNT: 12
WARMUP: SSHs, TN Rocking Chairs, Gradycorns, Rockettes, Cherry Pickers

THE THANG:

Mosey to the bro-itorium
200 merkins, each time you rest before you get to 200, 20 lunges and 20 squats, XYs until the 6 is up, for those that complete 200

Mosey to Muscle Beach for 11s
Lay pull backs, run to soccer stairs, step ups or box jumps

Mosey all the way to cardiac hill
Run to 2nd light pole , 3 merkins, back down to start, 4th light pole, 3 squats, back down, run to top of hill

Fellowship mosey to road, mosey to shovel flag

MARY: LBCs until 8am

ANNOUNCEMENTS:
announcements channel has all the goods. Substack, pods, newsletter, F3 Roco Ice Bears game

COT: live this life to the fullest, in service of others, with love. See Soloman’s Old Testament book of YOLO, Ecclesiastes 9:7-11 in particular