F3 Knoxville

Borrowed Courage

AO: juco
Q: Guardrail
PAX: Windex, Haggis, Wanderer, Mailbox, Fetch
FNGs: None
COUNT: 6
WARMUP:15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers

THE THANG:Mosey to Freshman hill.
– 20 merkins
– Up and down the hill for 1 burpee
– 20 squats
– Up and down the hill for 1 burpee
– 20 big boys
– Up and down the hill for 1 burpee
– Repeat

Mosey to Soph Hill:
– Carolina dry docks at bottom
– Bernie up, Walking lunges down
– Freddie Mercury at top

Then 10 pull ups, 10 burpees, 10 jump squats, 2x.
Back to the CMU pile for 20 curls, then mosey back to the flag the long way (stopping for dips and crab walk with feet on the wall, thanks for that one Haggis)

MARY: dealers choice

COT: Be like Daniel, courageous for God’s glory, not our own
Daniel 2:37: You, o king of kings, to whom the God of heaven has given the kingdom, the power and the might and the glory”
That takes guts. God rewards that.

20 of this and that

AO: juco
Q: Mailbox
PAX: Lil’ Spice, Wanderer, Mailbox, Butterknife, Windex, Guardrail, Booster, Fetch, Lt. Dan, Tarantino, Love Shaq,
FNGs: None
COUNT: 11 plus 4 OTB runners
WARMUP: The usual stuff

THE THANG: Mosey to big parking lot for ladder work. 20 jump squats, then 20 merkins, then 20 box cutters and 20 SSH, stopping for exercises at each rung. Mosey to coupons for some CMU work with movement like farmer carry, rifle carry, lunges, snowplow in between. Mosey to first lot to repeat first ladder then circle back to return CMUs. Covered 2 miles

MARY: little bit left

ANNOUNCEMENTS:

COT: be men of action not just thought or intentions

4×4 corners

AO: juco
Q: Guardrail
PAX: Love Shaq, Wanderer, Mailbox
FNGs: None
COUNT: 4
WARMUP: Usual: SSH, high knees, tempo merkins, mtn climbers, dealers choice (in a warm up, it’s allowed)

THE THANG: courtyard for dora style, but no counting. 2 ran various sized loops while the others did the exercise then switch:
Dips, BBS, Dirkins, Flutter Kick, Irkins and box jumps
Mosey to cmu for curls
Mosey to bars for 10 pull ups
Stop for some jump ups a the performing arts center

MARY: Hello Dolly, Freddy, other things with abs

ANNOUNCEMENTS: IPC week 0 Friday. Sign up.
Disc golf on Sept 14.

COT: “Who do you say I am?” – Jesus
Matt 15:16, the most important question for each person to answer honestly and to check to make sure our lives represent our answer.

Trip Down Memory Lane to the Road Less Traveled

AO: juco
Q: Love Shaq
PAX: Booster, Lt. Dan, Erector, Nadia (Aaron Jacques), Mailbox, Guardrail, Wanderer, Data, Butterknife
FNGs: None
COUNT: 10, but some took off sonewhere afterwards. Legend has it, they’re still running.
WARMUP:
SSH
Cherry pickers
Squats
Harry Rockets
Calf/Quad stretch

THE THANG:
The Road Less Traveled. Hardin valley forest loop that 5k showed me. honestly, I don’t know how to explain it any better than this.

Stop every now and then to get some various core work in. we got back to the campus a little sooner than anticipated so we rallied up with Booster and Lt. Dan to get a few more core exercise exercises in.

MARY:
Ring of fire merkins to 5 and then back down.
1 more standing ab exercise. Forgot the name.

ANNOUNCEMENTS:

COT:

Butterknife had the word and I’m sure he’ll share that here later.

War on Fear

AO: juco
Q: Lt. Dan
PAX: Love Shaq, Guardrail, Wanderer, Butterknife, Data, Lil’ Spice
FNGs: None
COUNT: 7
WARMUP:
• Side Straddle Hops (IC) X 10
• Windmills X 11 (IC)
• Cherry Picker x 10
• Tempo Merkin x 10
– Hello Dolly x 11 (IC)
– Flutter Kick x 11 (IC)

THE THANG:
Mosey to side parking lot
Suicide runs BBS x 20 3 sets
Suicide Run Merkin x 20 3 sets
Suicide Run Burpee x 10 3 sets
Mosey to CMU Pile
– Lifts x 20
– Thrust x 20
– Squat x 20
– Curl x 20
– Assisted Pull Up Bar
– Austrilian wall push ups – IC 15
Mosey to Rally pt.

MARY:
Team Pick in circle 5 mins
Box cutters X 15
Imperial Walkers X 20
Flutterkicks X 20
Big Boy Sit-ups X 20

ANNOUNCEMENTS:
Effort to teach Q 101, what and why.

COT:
On 16 August at approx.. 0750 hrs Dirt Track Race driver Scott Bloomquist died in a small taildragger plane crash in middle Tennessee. Speculation suggests that this may have been a suicide.
Mr. Bloomquist is described as a legendary racing car champion, having performed at the highest levels of his profession. Reports point to financial difficulties as a stressor in his life. Regardless of the actual driving force behind his tragic demise, it is true that our worldly anxieties too often disrupt even the most accomplished among us.
What motivates people to achieve greatness? What is greatness? How do we achieve greatness? Why do we fall short of greatness?
There are lots of questions, but few definitive answers.
First, what is greatness? Next, what prevents us from achieving greatness?
Greatness to me is living life for a higher purpose.
Soloman says “A man can do nothing better than to eat and drink and find satisfaction in his work”
Yes, eat and drink, smile daily, and enjoy the satisfaction of your work. Our work can be living life for a higher purpose. Maybe our job is not necessarily our work. Should we redefine greatness, redefine work, find happiness, and live life for a higher purpose?
We will never be absolutely Great, absolute greatness belongs to GOD. Human greatness is the intentional and consistent daily effort to improve along our journey.
How do we know if we are not so great? One measurement of greatness is the realization of satisfaction… happiness. If we are unhappy, we are unsatisfied.
What might prevent us from achieving human greatness? We all have GOD given capabilities, but we don’t often utilize these abilities.
I believe that Apathy is the enemy of greatness. But what makes us apathetic in life? Isn’t our human condition a manufacturer of apathy? Aren’t we often our own worst enemies?
Apathy is born of Fear and Anxiety.
Why didn’t we study for that exam? Why didn’t we join that mission trip. Why do we postpone the completion of daily tasks? We allow apathy to invade our minds. We don’t feel like doing the things that elevate our intentional and consistent efforts. We feel anxious, we feel fear and this erodes our intention and results in apathy. The fear of doing that uncomfortable thing becomes acquiescence to nonaction, non-improvement, and lack of intention.
My sincere challenge for myself, and for all of us is to go to war on apathy.
Let’s go to war with our fears, let’s eliminate the apathy that hinders our personal greatness.
The battlefield for this fight is in a special place within each of us. The armor is in our faith, the ammo is in our actions.
We will fight the enemy of apathy with intention, growth, and the satisfaction of a day well lived; a life well spent, and a purpose fulfilled. We will feel the satisfaction that Soloman spoke of and smile daily in gratitude for these gifts. Failure is growth. Failure is an acknowledgment of the actions behind our intentions. Don’t let fear of failure prevent intentional action. If we never fail, then we may not be trying hard enough. Overcoming our challenges ultimately delivers growth.
The battle over fear is within us, and we must fight, overcome, and win against these self-imposed challenges.
The Bible gives you the first instruction to overcoming anxiety—pray and supplicate. Supplication means to ask earnestly and humbly. God wants you to talk to Him about your thoughts and ask—invite Him into the process of overcoming anxiety. Tell Him your struggles—even about praying
God bless Mr. Bloomquist and his family during this difficult time.