F3 Knoxville

Tag: Swerve

Mog Mile

THE SCENE: Warm but comfortable morning at Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Oval Office
THA-THANG:
19 reps of each of the following  rinse and repeat for time with a goal of 4 rounds to complete a mile. The CMU cannot leave your body at any time or you have to restart your round

  • Ground to overhead
  • Front squats
  • Hand offset Merkins (19 each side)
  • 400 meter run

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The Mog Mile is a workout designed in honor of the Army Rangers and Delta Force soldiers who fought through the streets of Mogadishu following a helicopter crash. The armored convoy that was supposed to provide cover for them went too fast, leaving them on foot. Despite being left without the help they wanted and needed, they put their heads down and went to work. The 19 reps today were in honor of the 19 who died during the mission

 MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
We need to have ideas for the rope obstacle for hardship hill

A Hill Worth Dying On

THE SCENE: 67 Degrees of Perfection
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC x 10 (forwards and backwards)
  • SSH x 20
    THA-THANG:
    We picked up our blocks of woe, aka CMU’s, and moseyed to the Educator, where the pax gathered at the bottom of the hill.
  • At the bottom, we did Grave-digger steps (1 set of grave-diggers per step) to the top of the hill. Then proceeded to 5 stations on the cones.
  • CMU swings x 20, 40, 60
  • CMU curls x 20, 40, 60
  • Big boys x 20, 40, 60
  • Thrusters x 20, 40, 60
  • Goblet squats x 20, 40, 60
  • Carry CMU back to the bottom of the hill and repeat.
  • Most pax were on the 2nd round when recover was called, a few made it to round 3.

MARY:
A nice long CMU carry back to the grinder for the Mary seemed appropriate.
COUNT-OFF & NAME-O-RAMA
Hundo, Radioshack, Espy, Limbo, Hammy, Pinocchio, Veep, Rep Sleepy, Drifter, Swerve
CIRCLE OF TRUST/BOM:
Reflected on Psalm 115:4-8 where the Bible indicates that those who make idols become like them. The truth is we all have these in our lives, and we need to strive to identify them, and ask the Lord’s help in removing them.  Our families, our churches, and our communities deserve that we will be men who fight against the pull of idols in our lives.  If you want an example of a time when men didn’t care about this, just read the entire book of Judges, where “everyone did what was right in his own eyes.”  The crazy thing is almost anything can become an idol.  If you wonder what your idol is, just do a little self-diagnosis with this question, “what is the one thing that, if God took it away tomorrow, I couldn’t live without?”  The answer to that question will tell you what your idols are.  We have to put Christ first men, to be who God has called us to be.  If anything else occupies the throne of your heart, then we are headed for trouble.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
August 14th, Drifter is speaking at Mt. Olive Baptist in South Knoxville for a Men’s Meating Breakfast at 9:00am.  Join us!!!

Training Day

  • THE SCENE: 67 degrees & the smell of campfire.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

  • SSH x15

  • Swimmers x10 IC

  • High knees, side shuffle, bear crawl sidelines of basketball court

  • Tempo Dips x10

    THA-THANG: Q wanted to get some running in to recover from Drifter’s Q as well as train for Hardship Hill.

    Perform set of exercises & then run a lap. Perform exercises then run 2 laps, etc. up to 4 laps then back down.

  • 5 Superman’s  4CT (3 sec hold)

  • 10 Merkins

  • 15 Ab Blasters

  • 20 LBC’s

  • 25 Squats

MARY:
15 tempo dips & hold on 15
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Jim Rohn:

“You are the average of the five people you spend the most time with.”

It takes 6 people to lift your casket when you die. Make sure your 6 people are lifting you in life.

Ask yourself: Who are the people you most admire? Who do you spend the most time with? Are those two groups of people the same?

We become like the people that we (choose to) expose ourselves to. It follows that you can accelerate your personal growth in whatever direction you desire by spending time with people who already are who you want to become.

Run The Rock

THE SCENE: 70 degrees and 85% humidity

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x10, Guardian (in honor of our guest from Cleveland) run to the fountain carrying a 20 pound rock

THA-THANG:
The person with the rock runs counter clockwise around the loop while rest of the pax runs clockwise. Person with rock gives rest of pax an exercise as he passes them. (20 reps of all exercises) When person with rock gets back to the start he sets down the rock and joins the pax running clockwise, next man to get to the rock picks it up and goes counter clockwise.

MARY:
Guardian run back to the Grinder; Boxcutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
11 HIMs this morning including Undertaker from F3 Cleveland

CIRCLE OF TRUST/BOM:

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope,” Romans‬ ‭5:3-4‬

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians‬ ‭4:6-7‬ ‭

When we go through difficult times in our life we can have peace and hope through Jesus. No matter what you have faced, are facing, or are going to face hold onto the promises of God.

MOLESKIN:
Pray for Drifter’s wife as her leg continues to heal

ANNOUNCEMENTS:
Men’s breakfast at Swerve’s church on 8/14. Drifter will be the speaker. Cost is $5. Please let Swerve or Rep Sleepy know if you plan on coming.

Winners

THE SCENE: 73 degrees F, Mostly Cloudy, Humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Windmills, Baby arm circles
THA-THANG:

A square with 15 yard long sides was established on the grinder.  The corners were marked with the following:

Alpha

  1. CMU Swings         OH Carry to Bravo 1
  2. Merkins                Lunge Bravo 2
  3. SSH (4 ct)            Inch worm to Bravo 3
  4. Release merkins    Crab crawl to Bravo 4

Bravo

  1. Mtn Climbers (4 ct)     Bear Crawl to Charlie 1
  2. CMU goblet squat       OH carry to Charlie 2
  3. Dry docks                  Lunge to Charlie 3
  4. Flutter kicks (4 ct)      Inch worm to Charlie 4

 

Charlie

  1. Plank Jacks (4 ct)         Crab Crawl to Delta 1
  2. Box Cutters                  Bear Crawl to Delta 2
  3. CMU Thrusters             OH Carry to Delta 3
  4. Squat Jumps                Lunge to Delta 4

 

Delta

  1. WWII Sit-ups             Inch worm to Alpha 1
  2. Shoulder taps (4 ct)    Crab Crawl to Alpha 2
  3. Dips w/CMU               Bear Crawl to Alpha 3
  4. CMU Curls                  OH Carry to Alpha 4

Run a lap to the amber street light, do 6 Burpees, return to grinder.

(Repeat)

All completed one round plus about half way through a second one.

MARY:
Didn’t leave time for Mary.
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
In December 2012 a long distance race was taking place in Navarra, Spain. Ivan Fernandez Anaya of Spain was competing in the event as was Abel Mutai of Kenya. Late in the race, Abel was in the lead with Ivan a distance behind him. The race was just about finished when Ivan noticed that Abel began to slow down as he neared the finish line. Since Abel did not speak Spanish, it seems he got confused by the signs and thought he had already passed the finish line. Ivan saw what was happening and could have run past his opponent to win the race.

Instead of going on to win the race, Ivan guided Abel ahead to the finish line. Ivan came in second.  In that split second, Ivan showed what a true gentleman he was. He exemplified good sportsmanship and human kindness.

When questioned after the race about why he had pointed Abel towards the finish line, Ivan said: “I didn’t let him win, he was going to win. The race was his.  I was not supposed to catch him.  He was the rightful winner. He created a gap that I couldn’t have closed if he hadn’t made a mistake. As soon as I saw he was stopping, I knew I wasn’t going to pass him.”
Ivan also said: “My dream is that one day we can have some sort of community life where we push ourselves and also others to win.”

When pressed by a journalist about why he didn’t take the win since he was seconds away from the finish line, he replied: “But what would be the merit of my victory? What would be the honor of that medal?  What would my Mom think of that?”

Values are transmitted from generation to generation. What values do we teach our children and how much do we inspire others to learn? Most of us take advantage of people’s weaknesses instead of helping to strengthen them. Everyone wants to win, but sometimes there are more important things than being the winner.

MOLESKIN:
Prayers for healing of Drifter’s M with leg injury and for surgical repair of Postpone’s meniscus tear in a couple weeks.
ANNOUNCEMENTS:
Drifter speaking at Mt. Olive Baptist Church on August 14th and Dog Pound Unchained CSAUP on August 21st.