F3 Knoxville

I got 99 Problems and Sweat ain’t one

THE SCENE: Working out under water on the surface of the sun
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC

Cherry pickers x5 IC.
THA-THANG

Mosey to the Pee rocks .

99 Problems – partner DORA

  • Merkins
  • Curls
  • DOMO squats w/ rock
  • Carolina Dry Docks
  • Tricep overhead
  • Lunges
  • Stocky Balboas (rock overhead)
  • OHP
  • Burpees

99  shared reps of each exercise. One man reps it out while the other runs back to the AO and does birth month Burpee‘s. January  birthdays loved it, Decembers endured valiantly .

Half way through audibled to 5 burpees for everyone.  Once our groups had reached the Burpee‘s at the end, audible to squats on the Dora.

MARY:
Peter Parker, LBC x35, World’s greatest merkin x5, reverse crunches x20

.
COUNT-OFF & NAME-O-RAMA
Mayberry, dreadlocks, cavalier, Bartman, Sparky, snitch, Abacus, mouthwash, choirboy, shooter, LA-Z-Boy, Baloo, and Junk
CIRCLE OF TRUST/BOM:
.“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
‭‭Hebrews‬ ‭12:1-2

Many of us have heard this passage a lot. Typically when I think of running a race I think of running a race together. We think of a marathon or an obstacle course race or a 5K or just a sprint across the parking lot, but we think about doing it all on the same course, at the same time and altogether. The reality is in life none of us runs the same course as eachother. We may run pieces of it together, we may have parts that look similar or even almost identical and the finish line is the same;  but we all run our own course.  Often times we find ourselves looking at other people and complaining that they’ve got it easy, like they’re just running downhill the whole time. On occasion we will look at someone else and recognize that they’ve got it harder than we do, maybe they’re running uphill and climbing over  obstacle after obstacle. The reality is we just wouldn’t choose the hard stuff that comes our way. No one got to choose what they did this morning, they did what I told him to do. What they got to choose was how hard they worked and whether they lifted up their teammate or dragged them down.  For a time, some guys had to do more Burpee‘s then others because of something as arbitrary as what month they were born in.

If you go back to that passage,  The writer of Hebrews had just gotten done laying out a litany of their historical heroes many of whom suffered unbelievable hardships (I don’t know about you but I’ve never been sawed in two). Individualize his charge – “Run with endurance the race that is set before YOU!” You have to run the course that is laid before you. You can’t run mine for me and I can’t run yours for you. Largely you do not get to choose what you have to go through in life; you just get to choose how good or bad an attitude to have and how hard you work. The good news is that we can help each other along the way, we can shoulder eachothers burdens and we can cheer each other but we each have to run the course that is laid out in front of us.

MOLESKIN:
Many of the PAX know that my wife was diagnosed with Hodgkin’s Lymphoma two weeks ago. It’s not something we would’ve even considered choosing, it’s going to be rough, but it could always be worse.  This is a diagnosis that comes with a cure in most situations. We are believing for and working toward that. We don’t get to choose the course we run, or the obstacles we face.  We get to choose to run it with endurance, to lift our eyes to Jesus, to support others when needed and to lean on those around us when we need it. We have felt so supported by the man of F3 Knoxville and we are grateful.

ANNOUNCEMENTS:
Truckin’ To The Pound in September.

Golf outing 8/3

Remember Stitches in air force boot camp

4th o’July Round Robin Q

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins

SSH

OYO stretch

high knees

butt kickers

  • THA-THANG:
  • Ribbed- 11’s
  • Frosty- DORA 321
  • Crossbar – 1776
  • Tweet-E – Tweety’ corner

MARY:

  • Flutter kicks
  • Hello dolly

peter parker
COUNT-OFF & NAME-O-RAMA
Frosty, LaZBoy, Sparky, Crossbar, Tweet-E, Bartman, Toebox, Alladin, Ribbed, Butters

CIRCLE OF TRUST/BOM:
Be thankful for your freedom.  Thank a vet.

MOLESKIN:
Bow flex, you were missed and made fun of for missing your Q.  See you soon brother!

ANNOUNCEMENTS:

PT test

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

OH claps

Cherry pickers

Arm circles

Merkins
THA-THANG:
Army PT TEST

2 minutes max merkins

2 minutes BBS

1 mile run for time

 

Mosey to outhouse

Lung 3 parking spaces, 5 calf raises

Repeat and add 5 calf raises each time.  Got to 50 calf raises

Bear crawl across the end of the lot

Repeat lunges for 3 spaces, 50 calf raises and decrease by 5 each time.

Inch worm merkins across the end of the lot

Mosey to AO

MARY:
WE did some
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heavy Things I Cannot See

THE SCENE: Upper 50s with a light breeze a.k.a freakin’ gorgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 burpees OYO

9 burpees OYO

8 burpees OYO

7 burpees OYO

6 burpees OYO

5 burpees OYO

4 burpees OYO

3 burpees OYO

2 burpees OYO

10 burpees OYO

The PAX caught on to this quickly and whined consistently, but once you start Shock & Awe you can’t let off the throttle!
THA-THANG:
I requested the PAX bring some heavy things to play with today and they delivered a variety of coupons including medicine balls, a cannonball, some sandbags, dumbbells, and CMUs. We assembled into a straight(ish) line with every other PAX holding a coupon.

The PAX moseyed along until the poor soul carrying the 60# sandbag went silent. We then stopped to swap up who was carrying coupons. Each time we stopped to pass coupons we performed 40 reps of merkins, squats, dry docks, or star jacks at the Q’s discretion.

This continued until we reached the staircases. We dropped our coupons and Crawl Beared up the steps and then ran to the top. Once the 6 arrived, we bear crawled back down (including the steps, thanks to Mayberry’s good example) and picked up our coupons to continue towards the Pa-va-lon.

Inside the Pa-va-lon we performed 3 sets of the following

  • 10 x pull-ups
  • 15 x box jumps
  • 20 x dips
  • 25 x derkins

We picked up our coupons from here and rolled back to the AO with a few coupon swaps and then rocked a set of Shoulder Blasters for good measure.

MARY:

I really regret we didn’t have time to shred our core. Guess I’ll make up for this on the next Q…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

https://f3nation.com/2019/03/17/shorties-q1-6/

“The IMPACT (for good or bad) that a man has on his children cannot be underestimated

The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.”

I discussed these words with the PAX and highlighted how important this relationship is. We often take the blessings of our 2.0s for granted amongst the stress and anxiety that comes with them, but it’s impossible overvalue how critical our relationship with our kids (and with our fathers, for that matter) really is.

MOLESKIN:
Lot’s of new faces from the Aslyum and one PAX from Chicagoland. Thanks for trekking out to the Dog Pound, gents! Also, Shooter is welcome for the Phish reference in the title.
ANNOUNCEMENTS:

Sparkle

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

My usual thang ya know

SSH

T Squat

T Merk

High Knees/Butt Kickers

45 secs OYO stretch
THA-THANG:
Partner mosey to the blue court (Not the tennis court Sparky)

One partner wall sits while the other bear crawls to the other end and does 5 blockees, then runs back

Complete 5 cycles

Next we mosey’d to the lot next to the blue court.

11s blockees + dry docks

And that was ittttt

Small amount of Mary at the very end

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was the anniversary of the invasion of Normandy. I shared two stories from a book (Feet of Clay) written by a POW that was freed in Poland by the Russians shortly after Normandy. The POWs witnessed civilians being murdered outside of combat zones. So, I wanted to share that not only should we be grateful for those that serve and sacrifice in combat, we should also be thankful that our communities are not torn apart by conflict. We are not stuck between two powerful nations with destructive ideologies like those in Eastern Europe (and of course elsewhere in the world).
MOLESKIN:

ANNOUNCEMENTS: