F3 Knoxville

Tag: Tightspot

Sua Sponte

THE SCENE: 69 degrees F., 97% humidity, cloudy with threat of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, baby arm circles, windmills, overhead claps, squats (all x11).
THA-THANG:

Pick up a CMU and overhead carry on Route 66 from Illinois to the Missouri state line.

Route 66 was a 0.33 mile loop.  A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona.  The listing of the workouts at each station is below:

  • Missouri State Line:

Lap 1: CMU Thrusters x11

Lap 2: Dips with CMU x11

Overhead Carry CMU to Kansas

Lap 3: Squat Jumps x11

Lap 4: Dry Docks x11

Lap 5: BBS x11

Lap 6: SSH (4 count) x11

  • Kansas State Line:

Lap 1: Merkins x11

Lap 2: CMU Upright Rows x11

Lap 3: CMU Dips x11

Overhead Carry CMU to Oklahoma

Lap 4: Squat Jumps x11

Lap 5: Dry Docks x11

Lap 6: BBS x11

  • Oklahoma State Line:

Lap 1: SSH (4 count) x11

Lap 2: Merkins x11

Lap 3: CMU Swings x11

Lap 4: CMU Dips x11

Overhead Carry CMU to Texas

Lap 5: Squat Jumps x11

Lap 6: Dry Docks x11

  • Texas State Line:

Lap 1: BBS x11

Lap 2: SSH (4 count) x11

Lap 3: Merkins x11

Lap 4: CMU Thrusters x11

Lap 5: CMU Dips x11

Overhead Carry CMU to New Mexico

Lap 6: Squat Jumps x11

  • New Mexico State Line:

Lap 1: Dry Docks x11Lap 2: BBS x11

Lap 3: SSH (4 count) x11

Lap 4: Merkins x11

Lap 5: Lunge Dead Lift x11/arm

Lap 6: CMU Dips x11

Overhead Carry CMU to Arizona

Arizona State Line:

Lap 1: Squat Jumps x11

(Bear Crawl Back to Missouri for Lap 2)

Lap 2: Dry Docks x11

(Bear Crawl Back to Missouri for Lap 3)

Lap 3: BBS x11

(Bear Crawl Back to Missouri for Lap 4)

Lap 4: SSH (4 count) x11

(Bear Crawl Back to Missouri for Lap 5)

Lap 5: Merkins x11

(Bear Crawl Back to Missouri for Lap 6)

Lap 6: CMU Curls x11

Overhead Carry CMU to California (Back to the AO)

  • California State Line:

Squat Jumps x11

Dry Docks x11

BBS x11

SSH (4 count) x11

Merkins x11

CMU Swings x11

 

MARY:
Squats, Dry docks, BBS.
COUNT-OFF & NAME-O-RAMA
9 HIMs – welcome back Tightspot.
CIRCLE OF TRUST/BOM:

We typically start our F3 workout with the word “voliltion.”  What got me thinking about this was a photo I saw a few years ago.  It was a picture of the football field with Army and Navy playing.  The caption said something about it being the only game where every player on the field was willing to die for me and my freedom.  I also thought of my son-in-law, Travis.  During one of his 8 tours of duty he received the Bronze Star for Valor because he chose to live by the Ranger creed to leave no man behind, put himself in harms way, neutralized the situation, and dragged his wounded teammate to safety.  Sua Sponte is the Ranger motto – of our own accord or volition.

If you saw Saving Private Ryan, you may remember when a dying Captain John Miller (a Ranger) tells Private Ryan to “earn this.”  This disappointed many Army Rangers because they believe that a Ranger would not say something like that.  Rangers don’t expect their service to be “earned”, their service is their own volition.  Sua Sponte!

This is Christ like action. He chose to obey his Father on His own volition.  Yes, in His prayer in the garden, He did ask if there was some other way to accomplish His mission but he always came back to say that He would do the will of His Father.  Jesus didn’t ask us to earn it.  He did it by choice so that our sins would be forgiven, we would be declared justified in God’s eyes, and redemption could be ours.  We don’t have to earn it.  We only need to repent, profess Christ, obey, and follow.  Not easy, but at least we know the way to everlasting joy and peace.

MOLESKIN:
Prayers for healing for Swerve (and Postpone), Avocado as he gets ready to deploy, Arnold as he prepares to ship out in late September, Drifter as he and Caroline train to help with refugees coming to Knoxville, Rep Sleepy in his prayer request.
ANNOUNCEMENTS:
Gathering at Woodshack’s Friday evening to bid “see you later” to Avocado, Dog Pound CSAUP on Saturday morning, Hardship Hill the first Saturday of October, IronPax Challenge signup.

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.

Self Dora

THE SCENE: Beautiful morning at bombshelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

cherry pickers x5
THA-THANG:
100 reps of each of the following at the grinder. When a rest is needed for the pt, run to troll bridge and back

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Shoulder tapsx15, hello dollyx15, heel tapsx40, cash out with LBCs
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:
“They” is the most dangerous word in the English language. We are all one people, more alike than not alike
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hundo’s Hundred

THE SCENE: Muggy, but beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
16 x SSH

Little baby arm circles 10 forward and 10 back

Mosey around tennis courts with a stop for 10 Merkins

THA-THANG:
Grab a Battle Buddy.  One person runs to the Troll Bridge and pays the Troll 5 burpees then runs back.  The other person is working through the exercises below.  They alternate turns and add their reps together.  All exercises are a cumulative 100 before moving to the next.

  • CMU Swings
  • Alpos
  • Big Boy Sit Ups
  • Monkey Humpers
  • Shoulder Taps (2 ct)
  • CMU Curls
  • Dips
  • Flutter Kicks (2 ct)

MARY:
Protractor, Flutter Kicks, and Little Baby Crunches for time.
COUNT-OFF & NAME-O-RAMA
Welcome FNG “Tightspot” and 2.0 Lumberjack.
CIRCLE OF TRUST/BOM:
I heard someone say once that you are the average of your 5 closest friends.  I thought that was an odd thing to say, but I thought about my life.  I saw where when I was younger and associated with people who maybe didn’t always do the right things or acted selfishly I started to gravitate toward acting that way.  When I associated with people who tried to live the right way I started to gravitate that direction.  So my point is to be intentional with who you spend your time with because it will influence you.  F3 is a good place to start.
MOLESKIN:
Prayer requests taken and lifted up for our F3 brothers in the armed forces and for health and healing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.