F3 Knoxville

Author: Bobbitt

Freeze Tag Track Day

THE SCENE: Cool 44 degreeze with a gentle southwesterly breeze.

F3 WELCOME & DISCLAIMER: Dondee!

WARM-O-RAMA:

  • SSH x15 IC
  • Knox Cherry Pickers (4 or 5…we were) IC
  • Rickey Hendersons (or just WMH) x6 IC
  • Tempo Merks x10 IC
  • Tempo Sq. x10s IC
  • Tennessee Rocking Chairs x10 IC (Blame Piston)
  • LBAC x10 IC
  • RLBAC x10 IC
  • Seal Claps x10 IC
  • SSH x15 IC

THA-THANG:
11s on the Hill with Merkins and Bobby Hurleys

Indian Run with Burpee to the Clubhouse

7 minute Wall Sit

  • Air punches IC
  • Upper cuts IC
  • Hallelujas IC
  • Chattanooga Cherry Pickers IC
  • Repeat!

Mosey to the track for Freeze Tag! PAX mosey around the track. If tagged from behind, PAX perform Big Boys until tagged back in.

Indian Run with Burpees to the flag for Mary.

MARY:

  • Flutter Kicks x15 IC
  • Heels to Heaven x10 IC
  • Undertakers x10 OYO

CIRCLE OF TRUST/BOM:

YHC recently got some tough news. An exciting career move was suddenly changed at the last minute.Taken away in an instant. YHC has given himself to this moment to mope. However, a summary read last week has come to mind.Kick the dirt and be mad

David Goggins, in his book Never Finished said,

“It’s an unwritten natural law of the universe that you will be tested. You will get smacked in the face. A hurricane will land on your head. It’s inevitable for all of us. Yet, we are not formally taught how to handle unexpected adversity. We have sex education, fire drills, active-shooter drills, and curriculum on the dangers of alcohol and drugs, but there is no rug-just-got-pulled-out-from-under-you class. Nobody teaches how to think, act, and move when disappointment, bad news, malfunction, and disaster inevitably strike.”

 

Think about that. No one ever teaches us how to handle failure, disappointment, bad news, or disaster. Usually people default to being the victim.  Goggins continues,

“No matter what life serves me, I say, Roger that.” Most people think that simply means, ‘order received.’. However, in the military, some people infuse ROGER with a bit more intention and define it as, ‘Received, order given, expect results.”  

Sickness? Roger that! Boss gives you something unpleasant? Roger that! Roger that! Unexpected loss? Roger that! Unexpected expenses? Roger that!

The story of Joseph in the Old Testament is super-long but it tells the story of a man who faced difficulty and kept a good attitude. He was his father’s favorite. He had these dreams about his brothers bowing down to him. They sold him into slavery, told his father he was dead. Once he sort of made something of himself as a slave he was accused of sexual misconduct and thrown in prison. When he thought he had some hope of gaining his freedom, he was forgotten. All this happened; setback after setback before the situation was ever redeemed.

BUT…he finally can say…

Gen 50:20 – “You intended to harm me, but God intended it for good to accomplish what is now being done, the saving of many lives.”

If God can turn a rough situation into good, we can be faithful and say, “Roger that!” Received! Order Given. Expect Results!

MOLESKIN:
It was never stated in the rules not to cut across the football field. Holes were found. People were ambushed.
Piston giggling while playing tag made YHCs day. 🙂

ANNOUNCEMENTS:

  • Rampart Hats are available. See Slack for details.
  • Get ready for the Murph in May!
  • As we approach switching over to PAXMiner, Backblasts will be essential.
  • AED funded! Stay tuned for details!
  • Hardship Hill – May 29. Obstacle build imminent. See Skeletor for details.
  • QCal – Wingman Wednesday; Lucille Saturday
    • Speaking of 10 mile ruck and subsequent beatdown Saturday! Brace yo selves! See Lucile for deets!

 

Accelerate Your King: You vs You Workout 3 – The Victim & the Tyrant

THE SCENE: A splendid 60 degrees with 16+mph gusts!

F3 WELCOME & DISCLAIMER: Dutifully delivered.

WARM-O-RAMA:

  • SSH x15
  • Willy Mays Hayes x10
  • 3rd Grade Exercise x10 (a quick-paced “cherry” picker with a clap at the top)
  • Knoxville Cherry Pickers x3 (because the PAX protested)
  • Tempo Merks x10
  • Tempo Squats x10
  • Tennessee Rocking Chair x10
  • Shoulder Burn
    • LBAC x10
    • RLBAC x10
    • Grady Corn x10
    • Moroccan Night Clubs x10
    • Hallelujahs x10
    • Chattanooga Cherry Pickers (or Jerusalem Olive Pickers) x10
      • Grapes wound up in there somewhere but we were swiftly reminded that they grow on vines. Outnumbered’s horticultural privy has finally come in handy.

THA-THANG:

Line up at 1st line
Start the timer.

All PAX perform each exercise for 1 full minute (no rest interval between sets).

After each 50 reps, move forward one line – but continue doing the exercise until the minute timer rolls over.

Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).

Exercises are;
1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

Now…REPEAT the full routine – starting over with your rep count.

MARY:

No time but she would have been a welcome relief if we had.

CIRCLE OF TRUST/BOM:

When committing to a discipline or stopping a habit, one is likely to meet one of two characters; the tyrant or the victim. Often one will quickly morph into the other at the drop of a hat. They live in your head. The tyrant will cause one to overcommit for a period of time until failure, then completely berate you with guilt, and cause you to completely give up. The victim (often will take over at this point) and baby you to the point that you don’t think you can even live up to said commitment. But it’s ok because you’re special and it loves you no matter how much of a sadclown you become.

How does one find balance between the two? How much grace should one give themselves in the face of failure? How much discipline should one enforce without becoming a tyrant?

Marcus Aurelius in his Meditations said the following…

“When force of circumstance upsets your equanimity (composure/balance), lose no time in recovering your self-control, and do not remain out of tune longer than you can help. Habitual recurrence to the harmony will increase your mastery of it.”

Brian Johnson calls this the “Equanimity Game”. How can you recover your self-control as fast as you can?
Great men aren’t flawless. They just recover faster than you can even see it.

YHC learned as an FNG that when standing on one foot stretching your quads, you can’t be looking all over the place. One must focus on a central point out in front of you. The same is true in this sense. Finding balance is about focusing on a central point and to be grounded to it.

As Christian men, our central point is this…
Romans 8:1 – “Therefore, there is now no condemnation for those who are in Christ Jesus.”

1 John 1:9 – “If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”

Jesus wasted no time in reinstating Peter. John 21:15-ff reads…

When they had finished eating, Jesus said to Simon Peter, “Simon son of John, do you love me more than these?”  “Yes, Lord,” he said, “you know that I love you.” Jesus said, “Feed my lambs.”
16 Again Jesus said, “Simon son of John, do you love me?”He answered, “Yes, Lord, you know that I love you.” Jesus said, “Take care of my sheep.”
17 The third time he said to him, “Simon son of John, do you love me?”Peter was hurt because Jesus asked him the third time, “Do you love me?” He said, “Lord, you know all things; you know that I love you.” Jesus said, “Feed my sheep.
18 Very truly I tell you, when you were younger you dressed yourself and went where you wanted; but when you are old you will stretch out your hands, and someone else will dress you and lead you where you do not want to go.”
19 Jesus said this to indicate the kind of death by which Peter would glorify God. Then he said to him, “Follow me!”

Don’t become a tyrant to yourself.
Don’t give in to the bullying and become your own victim.

Receive the grace. Receive the discipline. Recover quickly and move forward.

MOLESKIN:

  • Who’s idea was this? That was a smoker!
  • Apologies to the poor man that sat confused in his car wondering what kind of cult we are.
  • FYI, we are gym bros, Kiwanis Club, Boy Scouts, and Toast Masters without the dues.
  • Pax are still struggling to find the words to describe Piston’s last Q. 🙂
  • “Were they teenagers?”

ANNOUNCEMENTS:

  • 14 HCs last night! EXCELLENT job, gentlemen. All part of the psychology! Let’s go!
  • Rampart gear ordered. Will update when it hits the gearstore.
  • CPR Training April 13, 6pm at the Preserve. Cost $80. See Wilbur for details.
  • AED GoFundMe is ready to go. Lucille has order med supplies.
  • Escape from Haw Ridge – April 14 starting at 8pm. See Slack for details and to sign up.
  • QCal – Monday: Spielburg!!! | Wednesday: Wingman | Saturday: Piston
  • VQ April 10 – Fridge!!! Let’s blow it out!
  • Ruck Opportunities Tuesday and Thursday this week. See Lucille.
  • Rock Climbing date forthcoming. See Binks.
  • Shield Locks – DO IT!!! Bravo Group now recruiting. See Piston.

Dirty Kraken McDeuce for a Dirty Dozen

THE SCENE: A frosty 29 with a westerly wind at 2mph can only mean one thing: HAPPY SPRING EVERYBODY!

F3 WELCOME & DISCLAIMER: Check!

WARM-O-RAMA:

  • Projectivator – Counting down from 1? (just…ok?!)
  • THE (Knoxville) Cherry Picker x5 (Much noise was made. Missing 3-Peat right about now!)
  • Willy Mays Hayes x6
  • Tempo Merks x10
  • Tempo Squats x10
  • Tennessee Rocking Chair x10
  • Shoulder Burn
    • FLBAC x12
    • RLBAC x12
    • Grady Corn x12
    • Chattanooga Cherry Pickers x12
  • SSH x15

Mosey to the Tennis Courts.

THA-THANG:

Agility Drill – Run the boundary lines of the 3 tennis courts – sprint/karaoke on one side, burnie/karaoke on the other. Split into 4 teams.

Team Sprints – Each team has a sprinter, man in plank, man doing squats, and a man doing flutters. Sprinter is to run, touch the fence, do 1 burpee, and sprint back. The plank man sprints, squat man planks, flutter man squats, and sprinter moves to the back and starts flutters. Winning Team – 3 burpees. Losing Team – 5 burpees.

Dirty McDuece – 4 circuits of 3 exercises done to 12 4-count reps (or 24 reps). Each set has one chest exercise, one leg exercise and one core exercise. Lap around the tennis courts after each station.

Station 1 – HR Merkin, Lunges, Undertakers

Station 2 – Diamond Merkins, Bonnie Blairs, Hello Dollies

Station 3 – Merkins, Apollo Onos, Heels to Heaven

Station 4 – Wide Merkins, Monkey Humper, Box Cutters

Rinse and repeat.

RTB for Mary.

MARY:
LBCs – x15
Side Crunches – x10 each side

CIRCLE OF TRUST/BOM:

There have been 3 significant leadership roles in the last few years that YHC has had to hand off. A 15 year youth ministry, 2 years as a pastor, and a year as AOQ. YHC has discovered in that time that there is a natural leadership arc. There is a beginning or “honeymoon phase”. This phase is really exciting, you get to be the star or the new hero. You get to carry the hopes for the future for the people you are leading. Then comes the end of the honeymoon phase. Suddenly, you’re no longer special. You get a sense of the dirty laundry and they get to smell yours. This develops into a place of deeper connection and cooperation. Finally, there’s the period of time when the end is in sight or or the “lame duck” phase. This is when someone else’s leadership matters more than yours. Suddenly, you don’t pull the amount of weight you once did.

These phases are also true in many aspects of life; fathers who release their young into adulthood experience a change in the role the play, work related relationships leading all the way to retirement, the phases of life from being a young man to earning your double or triple “respect”.

In his book, The Second Mountain, David Brooks tells us…

“The first mountain is about building up the ego and defining the self, the second mountain is about shedding the ego and losing the self. If the first mountain is about acquisition, the second mountain is about contribution. If the first mountain is elitist–moving up–the second mountain is egalitarian–planting yourself amid those in need, and walking arm in arm with them.”

I read a great analogy for this: the racecar driver (RCD) vs the right-front-tire guy (RFTG). When you’re the RCD, you get all the glory. It’s all about you. You’re the star of the show and it’s a glorious rush. For the RFTG on the other hand, it’s all about OTHERS. He’s willing to take the position that supports others.

The RFTG actually has a lot more influence than you think. He can use his encouragement and skill to build up and create MORE leaders while the RCD is busy DOING everything he can to stay on the road. The fact is, when you consider how often we get to be the RCD and how short lived the “honey moon” phase is, we’re very rarely in the driver’s seat. We are more often than not the RFTG.

Moses handed off leadership to Joshua. He saw into the Promise Land but pushed Joshua forward. Paul was imprisoned and saw his ministry and life dwindling. He got in the coaching seat and pushed Timothy forward. Jesus’ tone began to change with the disciples in the Gospels.

John 14:12 – “Very truly I tell you, whoever believes in me will do the works I have been doing, and they will do even greater things than these, because I am going to the Father.”

Jesus gave His life, was glorified, took his seat next to the Father, and sent His Spirit to empower YOU to do even greater things!

  1. Are you in a seat of influence as the RFTG and don’t know it because you’re wishing you were the RCD?
  2. Are you experiencing a “lame duck” phase in some place in your life and need to consider how to be a better RFTG?

Who in your life can you be a better Right Front Tire Guy?

MOLESKIN:

  • See further discussion on “Legacy” in Q4 “Leave Right” in the F3 QSource!
  • Welcome FNG – Gas-X!

ANNOUNCEMENTS:

  • You v You Fitness Metric on this Thursday’s Workout!
  • New Shieldlock forming on Wednesday morning at 0500.
  • Haw Ridge – April 14 (Get signed up! See Slack for details!)
  • Hardship Hill (May 29) is fast approaching. Get your team and get your team registered.

Working In & Working Out

THE SCENE: A long forgotten sultry 55.

WARM-O-RAMA:

  • SSH x15
  • Willy Mays Hayes x10
  • Knoxville Cherry Pickers x(I dunno…Just enjoy it)
  • Tempo Squats x10
  • Tempo Merks x10
  • Big Baby Arm Circles x10
  • LBAC x10
  • Reverse LBAC x10
  • Grady Corn x10
  • Chattanooga Pickers x10
  • SSH x10

Stretch ’em if ya got ’em!

Mosey to the platform.

THA-THANG:
This week is our schedule “Accelerate Your King: You vs. You Workout #2”. Some Rampart PAX took a shorter version of this test in August. Others are setting a baseline.

1. Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.

2. Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.

3. ~1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles.

Slowzy to Pull Up Bars allllllllll the way to the other side of Rampart. YHC’s logistical error.

4. Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.

5. Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice. (Rampart. Always. Claps…Always.)

MARY:
No time for Mary.

CIRCLE OF TRUST/BOM:

Real Faith involves discipline. God’s Grace works best when we cooperate with it.

Paul had a profound mixture of ardent faith and hardened discipline.

  • “I thank God, through Jesus Christ my Lord.” (Rom 7)
  • “I know whom I have believed, and am convinced that he is able to guard what I have entrusted to him until that day.” (2 Tim 1)
  • “Salvation by faith alone so that no one can boast” (Eph 2)

Also said…

  • “But I discipline my body and bring it into subjection” (1 Cor 9)
  • “They, that are Christ’s, have crucified the flesh with its affections and lusts.” (Gal 5)
  • “So I fight, not as one who beats the air.” (1 Cor 9 again)

Paul put a lot of faith on God’s work and was a very disciplined.

Philippians 2:12-13
“Therefore, my dear friends, as you have always obeyed—not only in my presence, but now much more in my absence—continue to work out your salvation with fear and trembling, for it is God who works in you to will and to act in order to fulfill his good purpose.”

Work In – God is working on the stuff you can’t see
Work Out – You’re responsible for the stuff you CAN see

1. Does your faith lack discipline?
Are you pinning it all on God for your growth?
Are you waiting to be inspired?
We have to put our desires into submission.

2. Does your discipline lack faith? (This might be a lot of us)
Two separate compartments
Or we get the idea that this earns God’s grace somehow.
Are you extra hard on yourself?
Are you beginning in your relationship with the Lord?
We’ll eventually run out of steam if we’re on our own.
Are you partnering with/cooperating with God’s grace in your life?

YHC’s guess is that we have a hard time reconciling the two.

MOLESKIN:

YHC is PUMPED for the progress PAX have shown today. Everyone pushed hard. Everyone surpassed limits. Well done, HIMs.

Prayers for Lucille’s M, Binks house hunting, Wingman’s 2.0, Skeletor’s friend, and Feeny’s church. Praise for Ridealong’s M doing better.

ANNOUNCEMENTS:

  • Painting for Cardinal’s M on March 16. See Slack for details and sing up.
  • 2nd F opportunity at Top Golf on Monday evening. See Slack for details.
  • Piston on Q Saturday. Skewer on Monday.

Do the Next Right Thing

THE SCENE: 20 something degrees with a glorious breeze coming off the river to cool the sweltering heat.

F3 WELCOME & DISCLAIMER: Faithfully delivered.

WARM-O-RAMA:

  • SSH x15
  • Knox Cherry Pickers x6
  • Willy Mays Hayes x6
  • Tempo Merk x9 (just go with it)
  • Tempo Sq. X9
  • Tennessee Ricking Chair x9
  • Shoulder Burn
    • Little Baby Arm Circles
    • RLBAC
    • Seal Claps
    • OH Claps
    • Moroccan Night Clubs
    • Hallelujahs
    • Chatty Cherry Pickers
  • SSH x15

THA-THANG:

Kraken. Pax evenly divide to each station. Complete 20 reps of the exercise then run a full lap around the course to the next station. Rinse and repeat. Try to catch the guy in front of you. Stations were as follows:

  1. Bobby Hurleys
  2. BBS
  3. HR Merkins
  4. Iron Mike/Bonnie Blair (jumping lunge)
  5. Flutter Kicks
  6. Shoulder Taps
  7. Apollo Onos
  8. American Hammers
  9. Squats

MARY:

Sadly, no time for Mary.

CIRCLE OF TRUST/BOM:

Yesterday, YHC hiked Le Conte with some brothers from The Project. It’s easy to get overhwhelmed with the distance when you look at the whole distance.

Just as in life, it’s easy to get overwhelmed. We experience decision fatigue after a long day of work and it’s time to decide what to do for dinner. We also get overwhelmed and can’t make decisions when we can only see the big picture. We often ask, “How am I going to get there?” It also happens when we can’t see the big picture at all. “What should I be doing?”

Often we freeze and are afraid to make the wrong decision. Teddy Roosevelt once said, “The best decision is the RIGHT thing. The next best decision is the WRONG thing. The worst decision is NOTHING.”

In Acts 9, Saul encounters the Lord on the road to Damascus. Instead of telling him he would become an apostle he’s told to go into the town and await instructions; the next step. Often after Jesus healed a person they were only given the next right thing to do. “Show yourself to the priests.” “Take up your mat.” “Go home.”

God seems to be more interested in us taking the NEXT RIGHT STEPS rather than making GIANT LEAPS.

DO THE NEXT RIGHT THING.

1. Doing the next right thing develops FAITH.
We can see the spiritual path better in the step-by-step approach.
2. Doing the next right thing develops FAITHFULNESS.
Showing up each day and doing the right things shows that we are dependable.
3. Doing the next right thing develops CHARACTER. As we get the small things, able to handle the big things.

Instead of getting overwhelmed about decisions in life, do the next right thing.

MOLESKIN:

  • A Go30 patch was presented to Piston for completing the challenge.
  • We had 5 men complete the MABA. Patches were presented.
    • Feeny (3150 burpees)
    • Cheeburger (3100 burpees)
    • Iron Chef (3130 burpees)
    • Piston (3125 burpees)
    • Cardinal (72,667 burpees completed by men around the F3 Nation)
  • Special thank you to Lilydipper for coming out to lead a debrief session at coffeteria.
  • Discussed AED for the Fort.

ANNOUNCEMENTS:

  • VQ Week will be February 13-18. Runaway Bride on Monday and Ridealong on Wednesday. Saturday is available or covered by Wingman.
  • Feb 22 will be our fitness assessment (you vs you!) proctored by Bobbitt.