F3 Knoxville

Author: Biohack

Concentrica

THE SCENE: Cool and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Run around the parking lot
    • High knees
    • Bernie
    • Butt kicks
  • Tempo merkins
  • Tempo squats
  • Cherry pickers

THA-THANG:

Concentrica:

  • M – Relationship with your wife – your center
    • 100 merkins
    • Hold Al Gore for the 6
  • Shorties – Relationship with your kids – your legacy
    • 50 LBCs
    • 50 flutter kicks
    • 50 Freddy Mercuries
    • Hold plank for the 6
  • Shieldlock – Your team for mutual defense
    • 100 step ups
    • Dips for the 6
  • Whetstone – Mentor/mentee
    • 20 burpees – it’s hard, but it makes you better
    • Hold Al Gore for the 6
  • Mammon – Your work, love it or hate it
    • Run 2 laps
    • Wagon wheel for the 6

MARY:
Because relationships can be hard, we did 5 walpies on the way back to the shovel flag.  Upon returning to the flag, we did “popcorn mary” where I picked a PAX to lead an exercise until time ran out.

CIRCLE OF TRUST/BOM:

  • How do you measure success in your life? Money? Things? Friends? Church attendance? Fitness?
  • Wrong scoreboards!
  • The Concentrica should be our scoreboard as seen from a Biblical worldview.
  • We should measure our success by the quality of the relationships we have on the Concentrica.
  • Which of these 5 rings are you missing in your life?
  • Which of them do you need to invest more in?

ANNOUNCEMENTS:
Thirsty Third Thursday at Orange Hat Brewing.  Free drinks for veterans.  OTB this Saturday if a Q steps up.

A Preview of Hardship Hill

THE SCENE: Cold, clear and gloomy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Tempo merkins
  • Tempo squats
  • Overhead clap
  • Run around parking lot
    • Bernie
    • High knees
    • Butt kicks
    • Karaoke

THA-THANG:
Grab a block and carry it to the amphitheater. We did a mini obstacle course in teams of 3.  While waiting for our turn, the rest of us took turns leading block exercises at the amphitheater.

The obstacle course included:

  1. Bear crawl up the hill
  2. Run to the pool wall; up and over
  3. Run to the benches by the fountain and “parkour” the perimeter
  4. Run around the civic center to the parallel bars
  5. Travel the parallel bars with your arms
  6. Run to the pool wall; up and over
  7. Run the playground and complete the monkey bars
  8. Return to the amhitheater

CIRCLE OF TRUST/BOM:
I encouraged the PAX to register for Hardship Hill.  I explained how it had a huge influence on me joining F3.  2 other PAX expressed the same.  We also talked about the name: Hardship Hill.  It is a physically hard course on a hill, but it is also a fundraiser for Operation Enduring Warrior.  They help veterans with their hardships.

We then talked about the hardships each of us carry in our own lives and I encouraged the PAX to share those burdens with their peers in F3.  Shield Lock is a great place to do this.

ANNOUNCEMENTS:

  • OTB recon workout on Saturday at 0700 at Melton Lake
  • Shovel flag building on Saturday; CMU decoration
  • Escape from Haw Ridge on April 14
  • Hardship Hill on Memorial Day

Heavy Cards

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

  1. Projectivator
  2. Tempo squats
  3. Tempo merkins
  4. Cherry Picker
  5. Reach for the sky

THA-THANG:

  1. Mosey to recruiting center.
  2. Carry a block to the theatre stairs.
  3. Draw a card. Do the number of reps.
    1. Hearts – Thrusters
    2. Diamonds – Derkins
    3. Spades – Curls
    4. Clubs – Overhead press
  4. After each card, run up and down the stairs and do a blockee.
  5. Towards the end, we started doing blockees until the six came in.  Hurray for being fast.

CIRCLE OF TRUST/BOM:

I’ve been reading the Gospel of John and it has led me to reflect on my namesake, Andrew’s, role.  Andrew is never considered one of the “main” disciples and is not mentioned nearly as much in the Gospels or the New Testament as Peter, James, John, or even Judas.  However, the Gospels tell us he did some incredibly important things:

  1. He was the first disciple called by Jesus.
  2. He was a disciple of John the Baptist before John points him to Jesus.
  3. He brought his brother Peter to Jesus.
  4. He was a fisherman with Peter.
  5. He brought the boy with the loaves and fish to Jesus so he could feed the 5,000.
  6. He was the first disciple to claim Jesus was the Messiah.

Through these scattered and limited accounts of Andrew, we can draw a few conclusions:

  1. He was seeking God — already a disciple of John the Baptist
  2. He was a man of work — fisherman
  3. He showed up — likely one of the main reasons he was called first by Jesus; he was there
  4. When he saw the Truth, he spoke it — claiming Jesus was the Messiah
  5. Perhaps most importantly, he brought people to Jesus.  The Gospel of John tells us that he brought both his brother Peter and the boy with the food to Jesus and Jesus worked miracles through them both.

If we could simply do what Andrew did, what awesome legacy could we leave behind?  Seek God, put in the work, be where you need to be, speak the Truth, and bring others to Jesus.

ANNOUNCEMENTS:
OTB workout on Saturday at Melton Lake at 7am.  Come help us EH some new Sad Clowns.

The Princess Bride

THE SCENE: Cold and frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Imperial Squalker
  4. Tempo merkins
  5. Cherry pickers

THA-THANG:

  1. Run to the parallel bars
  2. 20 inverse rows as we sail to the Cliffs of Insanity!
  3. 10 Wallpies and go over the pool wall.
    1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
  4. Left side plank for 30 sec.
    1. Why are you smiling?
    2. I know something you don’t know.
    3. I’m not left handed
  5. Right side plank for 30 sec.
  6. My way is not very sportsman-like
    1. Hang from the monkey bars for 1 min.
  7. Run to the bell.
  8. Build immunity to iocane powder.
    1. 20 dips
  9. Run to K25 hill and to the top.
  10. Roll down the hill towards the fire swamp.
  11. Run back up and over and leap the fire geyser at the bottom.
  12. Ring of fire as we battle rodents of unusual size.
  13. Squatting ring of fire as we escape the lightning sand.
  14. We are men of action. Lies do not become us.
  15. Death march to the bell as we fall into the pit of despair.
  16. Not to 50! 50 dips
  17. Buddy carry to the playground as we take Westley to Miracle Max
    1. Switch out at the parallel bars
  18. If only we had a Wheelbarrow
    1. Partner wheelbarrow back and forth to the amphitheater
  19. Mawage is what bwings us togetwar, today
    1. Al Gore while we quote the scene (Wuv, twoo wuv also)
  20. The chase! Jail break to the shovel flag.  No wammies!
  21. My name is Inigo Montoya. You killed my father. Prepare to die.
    1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
  22. To the pain!
    1. Ring of fire.

CIRCLE OF TRUST/BOM:

“We are men of action. Lies do not become us.”

Who do we lie to?  Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.

Think of your legacy.  What do you picture? Money? A business? Heirlooms or possessions?

Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be.  However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family.  The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.

ANNOUNCEMENTS:
Last week to sign up for Dog tags.  Q 101 coming up.  Valentine’s week is VQ week.

2023 January Metric

THE SCENE: Cool and pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Cherry pickers
  • Windmill
  • Tempo squat
  • Big daddy arm circles
  • Michael Phelps

THA-THANG:

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. 

Here are the exercises:

– 150 curls– 125 heavy squats– 100 OHP– 75 CMU swings– 50 Thrusters– 25 Blockees

When you finish the Blockees, start back at the top with curls.

CIRCLE OF TRUST/BOM:
Short weights and half measures were used to cheat people in commercial transactions.  In today’s metric workout, the only person to cheat is you.  Don’t take a half measure today to make it easier to show improvement in 6 months.  Take a real measurement and push yourself to get better.