F3 Knoxville

Tag: Steam

The Heaviest Ruck of All Time

AO: asylum-pm
Q: Brick
PAX: Glamper, Tenderfoot, Jeevan Kypa (Scrubs), Drum Major, Brick, Sparkler, Pusher, High Heels (Henry Ritchie), Pele (Jon Lindberg), Abacus, Steam, Assfault, Switchhitter (Tony), Crash Dummy
FNGs: None
COUNT: 14
Warm up
33 SSH
14 Hand release merkins
3 Manmakers
2 360 merkins
Wide plank jacks
Cherry pickers
Michael Phelps

-80lbs sandbag is going everywhere with us!
-rabbits always circle back and pick it up
-Every man must carry it once
-Next man on deck beside him for encouragement

THE THANG:

•Picketts sling shot
Battle buddy
-1 “sprint” up the first section and do the exercise and run back, partner is doing xyz
-2 second battle buddy “sprint” up to first section and do the exercise and run back, partner is doing xyz
-3 “run” up first section together and do the exercise
-Repeat for second section and so on until we get to the top

1 – 5 manmakers/ SSH
2 – 2 360 merkins/ Butterfly sit-ups
3 – 10 hand release merkins/ SSH
4 – 10 wide plank jacks/ butterfly sit-ups

Mosey to base of Everest

Bear crawl 360 together x 2
Run up incline to dead end together
Repeat

Run to base of summit
5 Inchworm merkins
Bernie summit
5 Inchworm merkins

Run to flag

MARY:

Plank until 6 is up

ANNOUNCEMENTS:
LilyDipper’s surgery went well! Praying for Recovery!

GTE volunteers needed

COT:

It took excruciating pain leading to death to cleanse us from our sin. Without His death and resurrection the Bible is just a story that sounds good. Jesus was born to die and to do hard things and endure pain, loneliness, isolation, and rejection along the way.

It’s incomprehensible to think of how heavy the weight of sin felt upon his body.

Just like we took terms today, caring that heavy sandbag, there is one other man that really caught my eye in the midst of some of Jesus‘s hardest moments of the cross.
Jesus fell to the ground under the burden of the cross. After their efforts to get Him to continue on His way, the Roman soldiers are in trouble, looking for a solution to the situation. According to Roman law, they could force a traveler to help carry the burden for a mile. They found Simon of Cyrene, seized him, and put the cross on his back to take it after Jesus.
Simon of Cyrene was a Jew who had come to Jerusalem for the Passover Feast. To hasten Jesus’ execution by crucifixion the soldiers forced Simon to carry the cross, which weighed approximately 88 pounds, a distance of three quarters of a mile from the fortress of Antonia to Calvary.
Simon is mentioned in three of the Gospel accounts: Matthew (27:32), Mark (15:21), and Luke (23:26). Each of these scriptural reports tell us something different about the man, Simon of Cyrene, and in turn, tell us something important about our life with Jesus.
First, it is not to be overlooked that Simon carried Jesus’ cross. Matthew and Mark clearly state the object Simon carried: “His [Jesus’] cross.” This might sound obvious, but it is insightful that this man, Jesus, who all the gospel writers clearly understand to be God incarnate, needs assistance at his moment of suffering. Simon carrying Jesus’ cross is our reminder of the humility of God.
God is always purposeful, and He may have directed the soldiers to choose Simon of Cyrene to carry the Lord’s cross for a portion of the way to Calvary. We must not lose sight of the fact that Immanuel (God with us), the Creator, the One who carries our burdens accepted help from a man. What a lesson in humility. And we know that part of the execution process involved shameful, public humiliation. Simon did not merely spectate; he also partook in the Lord’s advance toward crucifixion.

Simon of Cyrene, following behind Jesus with the cross, is the picture of discipleship. Christ has gone first. He has gone and is going to where we cannot. Still, we follow in his steps, bearing the cross behind him. This is why Christians today join their hearts together in song singing, “I Have Decided to Follow Jesus” written by a Christian martyr named Sadu Sundar Singh.
“I have decided to follow Jesus; The world behind me, the cross before me; Though none go with me, still I will follow; My cross I’ll carry, till I see Jesus; No turning back, no turning back.”

Leave you with one question.
What weight are you carrying for others right now?

And let’s rejoice that one man chose to not just carry the weight, but to die so that we may know Him and tell others of this love. And Sunday is coming very soon that changes the hope for all of mankind.

We’ll see what happens!

AO: shamruck
Q: Eliza
PAX: Dumpster Dive, Glamper, Tonka, Betty, Brick, Commission, Eliza, KickFlip, Lizzy, Mermaid, The Situation, Steam, Free Fall (Justin Whitaker)
FNGs: None
COUNT: 13
WARMUP: 4 corners around the Dutchtown Loop starting with Weigels Hill. We travelled various sandbags and Jerry cans stopping to do 10 squats and 10 merkins at each corner.

THE THANG: Ruck retention pond loop down the hill from the fire hydrant across and up the other side. At the top do one 40lb sandbag burpee. Repeat adding an extra burpee til you get to 5.

Finished with another heavy mile.

MARY: Flutters with Ruck, Ruck sit-up and press, LBCs, Rows, OH press, curls.

ANNOUNCEMENTS: GTE in April

COT: sometimes we can be stubborn and resistant to change. Be open to trying to new things and going along with change. I made an open invitation to the PAX to grab a Q and let’s do more of this heavy stuff/PT as they wish at Shamruck.

Everyday Heroes

AO: asylum-pm
Q: Lilydipper
PAX: Brick, High Heels (Henry Ritchie), Tenderfoot, Down Under, P3, Lizzy, Crash Dummy, Pac-man, Swimmies (Nathan Chesney), Glamper, Eliza, Dain Bramage (Will Olson), Pusher, Pele (Jon Lindberg), Curveball, Steam, Lilydipper, Whitey Tightey, Renaissance
FNGs: None
COUNT: 19
WARMUP: 20 Side Straddle Hops, 5 Burpees, 10 Iron Mikes, 4 Burpees, 10 Windmills, 3 Burpees, 5 Pterodactyls Forward and 5 Backwards, 2 Burpees, 10 Tempo Squats, 1 Burpee, Little of This and That

THE THANG: Mosey to Northeast side of Admin Bldg. We will do 20 Rocky Balboas on curb.
Mosey to Rock Pile past northern parking lot. Each man will do the first of the following exercises with CMU Size Boulder then run to cone west of rock pile, do 10 Merkins, and run back. Repeat that sequence with the next exercise, etc. until all exercises are done. Rinse and repeat until the six finishes the last exercise. Here are the exercises with boulders:
20 Overhead Presses
–
20 Curls
–
20 Tricepts
–
20 Rows
–
20 Squats while thrusting boulder straight from chest
–
Next, we will do Run Ten Tens on the perimeter trail until we get to the bottom of Mt. Everest. We run ten lights, do an exercise 10 times, then run 10 more lights and repeat the exercise 10 times. Those finishing first run back to the six so that we can do the second set of exercises together. Here are the exercises we will do until we reach the bottom of Mt. Everest:
Plank Jacks
–
Big Boys
–
At the Bottom of Cardiac we will do 20 Grady Corns and then 40 Baby Crunches in cadence. Next, all men run to the top of Mt. Everest going to the summit or left side of the way up. Those reaching the roadway first can jump rope in place until the six arrives.
Next, we will do sprints and walks. We will from one cone on the roadside close to the parking lot to the other cone on the roadside that will be past the bat cave. Sprint in groups of three. Then walk back to the starting cone. Winners face off against each other. Those losing should still race each other. We sprint until we have a Sprint Master
Next, we will Bernie Race until we have a Grand Bernie Master.
Finally, we will Skip Race until we have a Skip Master.
Mosey to AO.

MARY: No time for it, baby!
ANNOUNCEMENTS: F3 Smokies Convergence, SoKno AO, March 23, 7 to 8:30 am with Nant’an handoff from Smuggler to Rep Sleepy. Escape from Haw Ridge on April 5 from 9 pm to 1 am. April 27, GTE King Builder will get kicked off with a Convergence at Asylum Daybreak at 7 am. All can come to the Convergence, not just those registered for the GTE.

COT: Prayers for the patient Lily talked about as an Everyday Hero (see below). Prayers for Crash Dummy’s brother and sister-in-law who will have a baby any day now.

Message: We have everyday heroes all around us. They may not make the news but they are “in the trenches” and doing great things. One such hero is a therapy patient of mine that for privacy purposes I will just call “Emily.” She is age 35 and a mother of three children. She has been very involved in their lives, often coaching their sports team. Emily worked almost full time while recently attending college for four years in order to get a degree in Education and become a teacher. She finished her classes but did not pass two of the final examinations required for certification. She feels like a failure. She will get an opportunity to take those exams again this summer. Meanwhile she is working two jobs to help pay off her school loans. She is also feeling guilty because one of the jobs at a bank requires her to work until 6 pm and, therefore, has less time to spend with her children although she still coaches the basketball team of two children because they don’t play until 7 pm. This mother may feel guilty and sometimes feel like a failure but to me she is a hero. She sacrifices herself for the good of her children. She is in the trenches, a real warrior. She is an inspiration. It’s too bad that stories like hers cannot be heard more on news channels. God bless everyday heroes like Emily!

Nomad Ruck GTE Training at BGE

AO: ruck
Q: Blindside
PAX: Steam, Glamper, KickFlip, La-Z-Boy (Zac Smith), Lizzy, Borg, FixerUpper, Tropicana, Humper ( Sam Hartness ), Blindside, OnStar, Swanson, The Situation
FNGs: None
COUNT: 13
1 mile for time with Ruck
4 stations around BGE track (carry an extra burden)
– 10 WW3 sit-ups
– 15 Ruck Merkins
– 10 Ruck Thrusters
– 15 SB Squats
Switch burdens, do next round
– 10 Ruck over Burpees
– 15 Four count Mountain Climbers
– 10 Lunge and twist each leg
– 15 SB Clean and Press
1 mile for time with Ruck + Sandbags

TEST

AO: asylum-pm
Q: Steam
PAX: Steam
FNGs: None
COUNT: 1

WARMUP:

Side Stratal Hops
Stretching
3/4 Mile Run
Up Everest Once

THE THANG:

Round 1

Calf Raises
Jump Squats
Run (Bump Next Group)
3 Times

Round 2

10 Pull-ups
25 Merkins
20 Big Boy Sit Ups
3 Times

Round 3

4-50 yd Sprints
Hello Dolly’s
Switch with partner

MARY:

Canoeing with Cat Gut!!!

ANNOUNCEMENTS:

COT:

Determination / Perseverance

The operational definition of determination is “purposing to accomplish God’s goals in God’s time regardless of the opposition.” Determination is having the resolve to know God’s will and the follow-through to do it, undeterred by competing desires, distractions, or resistance.

10 Things That Take Zero Talent but do take Determination & Perserverance

1. Being on time.
2. Work Ethic
3. Effort
4. Body Language
5. Energy
6. Attitude
7. Passion
8. Being Coachable
9. Doing Extra
10. Being Prepared