F3 Knoxville

Author: Bobbitt

Pocket Full of Kryptonite

THE SCENE: Cool, foggy, and 33. Perfect for gettin’ you gloom on!

F3 WELCOME & DISCLAIMER – Chicky Check!

WARM-O-RAMA:

  • SSH x15
  • Knox Cherry Pickers x5
  • Willy Mays Hayes x8
  • Tempo Squat x10
  • Tempo Merks x10
  • Down Dog + What’s up dog? x4
  • LBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Hallelujah x10
  • Night Clubs x10
  • Chattanooga Cherry Pickers x10
  • Michael Phelps
  • SSH

Stretch OYO.

Let’s mosey!

THA-THANG:

11s on K25 Hill. Burpees at the bottom. American Hammers (2 count) at the top. First man calls recover.

Mosey to The Pond.

PAX partnered up for Dora. PAX 1 performs the following exercises. PAX 2 Dora’s around the loop.

  • 100 Shoulder Taps (double count)
  • 150 Merkins
  • 200 LBCs
  • 250 Monkey Humpers

RTB for Mary.

MARY:

Flutter Kicks – Bobbitt x15
Awkward Turtle – Ocho x10
Basilisk – Biohack x10

Time was called.

CIRCLE OF TRUST/BOM:

YHC has a medical condition that require a strict diet. Generally, one does not notice how sick they are until they get healthy get healthy. Tons of very small day-to-day choices add up to gradually feeling worse and worse.

Which leads YHC to the following question:

What if Lex Luthor didn’t try to kill Superman with a large load of kryptonite? What if he just sprinkled a little bit in his cereal every morning? That hat would make Superman feel just a little bit off all the time. He’d eventually get used to that feeling after a while and accept it as a new normal. Without killing Superman, Lex Luthor could gradually and subtly reduce him to a mere man.

Where in your life are you compromising? Where in your life do you need more discipline? Where are you sprinkling just enough kryptonite in your life to keep you from being the man you’re meant to be?

Energy kryptonite – What zaps your energy during the day little by little?

Work/productivity kryptonite – What you wrote you for being a productive contributor?

Moral kryptonite – What are the erodes your moral principles?

Faith kryptonite – What erodes your connection with God?

Love kryptonite – What the roads your connections with other people?

We know the power of tiny habits in the positive sense. What are the tiny habits in your life that are slowly reducing you to less than you should be that need to go?

1 Peter 5:8-9
8 Discipline yourselves; keep alert. Like a roaring lion your adversary the devil prowls around, looking for someone to devour. 9 Resist him, steadfast in your faith, for you know that your brothers and sisters in all the world are undergoing the same kinds of suffering.

MOLESKIN:
For those counting, if you finished the 11s at K25, you have completed 55 burpees.

ANNOUNCEMENTS:
See Slack for details!

Motown Beatdown and Tabata Burpees

THE SCENE: A Bill Withers kinda morning. Rain and “Ain’t No Sunshine”. We met under the pavillion.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH – 15
  • Projectivator – 10
  • Abe Vagoda – 6 or 8
  • Knox Picker – No one knows. Tuba, this is your fault! 🙂
  • Tempo Merk – 10
  • Apollo Ono – 7
  • LBAC – 10
  • RLBAC – 10
  • Grady Corn – 10
  • Moroccan Night Clubs – 10
  • Hallelujahs – 10
  • Chattanooga Cherry Pickers © – 10
  • SSH – 15
  • 5 Burpees OYO

THA-THANG:

PAX performed a Burpee Tabata. 30 seconds of burpees with 20 seconds rest for 11 rounds.

  • Round 1: 1 burpee (hold plank)
  • Round 2: 2 burpees (hold plank)
  • Round 3: 3 burpees (hold plank)
  • etc.

11 rounds = 66

The “rests” became a cruel joke as we got into the higher numbers. Something about doing burpees while the timer clearly says to rest.

PAX then rolled dice for the following routine. Roll a 1, do 10 reps of exercise #1. Roll a 2,  do 10 reps of exercises 1 through 2. Roll a 6, you guessed it. Do 10 reps of exercises 1 through 6. Many 6’s were rolled to where PAX accused YHC of loading the dice. YHC had no comment.

    1. SSH
    2. shoulder taps
    3. hr merkins
    4. big boys
    5. basilisk
    6. bobby hurley

MARY:
Rejected! PAX had the choice of Mary or flipping the cards for more dice games. They chose to continue rolling the dice for the following exercises.

    1. climbers
    2. toe merkins
    3. monkey humpers
    4. undertakers
    5. dry docks
    6. heels to heaven

CIRCLE OF TRUST/BOM:

YHC might have misinformed the dear PAX of Rampart at a previous COT. The popular notion is that willpower functions much like a muscle and is prone to get tired. This might not be true. New research (see article here) says that your mindset matters more, when it comes to willpower. In other words, your attitude towards willpower affects willpower. The reasoning is as follows: If you believe that your willpower is limited, willpower is limited. If you believe willpower is unlimited, meaning you get strength from the victories of using your willpower, then you might still be able to use your willpower at full strength.

What does this mean for us? Celebration Matters. When you pass on the cookies don’t mope. Don’t act like you’re deprived. You just defeated that sucka! Celebrate! You might just find a deeper well for more willpower!

It also means that mumblechatter matters in the gloom. Ever notice when someone calls you out you seem to get grittier? We find more energy somewhere when other people talk us up. Mumblechatter and encouragement changes the atmosphere.

YHC would like to introduce the idea of zeal. That’s not a word we use a lot today. The thesaurus gives words such as devotion, determination, diligence, eagerness, fervor, gusto, intensity.

Romans 12:9-12
9 Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves. 11 Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. 12 Be joyful in hope, patient in affliction, faithful in prayer.

We should do faith with our heart! With zeal! Zeal for the Lord! W should do discipline with our heart! Zeal!
determination, diligence, eagerness, fervor, gusto, intensity. We should do marriage, fatherhood, work, leadership with our heart!

Attitude Matters!
Mindset Matters!
Outlook Matters!

Talk to yourself the right way… you may have a deeper well than you think.

MOLESKIN:

  • Welcome FNG-Wilbur!
  • T-Claps to the Project boys, Mathlete and Tuba for coming down.
  • Surprise visit from Airborne was nice. We thought you were DR.
  • Total Burpees for today was 76. The rest are on you.
  • Prayers for Cardinal and Feeny.

Playlist:

  1. Ain’t No Mountain High Enough – Marvin Gaye, Tammi Terrell
  2. Express Yourself – Charles Wright and the Watts 103rd Street Rhythm Band
  3. Ain’t Too Proud to Beg – The Temptations
  4. I Want You Back – The Jackson 5
  5. The Tears of A Clown – Smokey Robinson & The Miracles (You’re better than this, Pam)
  6. Mr. Big Stuff – Jean Knight
  7. It’s Your Thing – The Isley Brothers
  8. Your Love Keeps Lifting Me – Jackie Wilson
  9. Get Ready – The Temptations
  10. Signed, Sealed, Delivered (I’m Yours) – Stevie Wonder
  11. It’s The Same Old Song – Four Tops

ANNOUNCEMENTS:
MABA continues. Stay on it, men!
Convergence Saturday. Meet at Rampart at 0545.
QCal
Skeletor: Monday.
Cardinal VQ (!): Wednesday.
Wingman: Next Saturday.

Back to the Future

THE SCENE: A toasty 27 with some residual snow on the ground as a reminder of how cold it COULD be. Thanks nature.

F3 WELCOME & DISCLAIMER: Impartially implemented.

WARM-O-RAMA:

  • SSH x15
  • Willy Mayes Hays x10
  • Knox Cherries x10
  • Tempo Squats x10
  • Tempo Merks x10
  • FLBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10 (irony noted)
  • Chatty Cherry Pickers x10
  • Quick Tempo SSH x15

Mosey to the amphitheater.

THA-THANG:
Pax performed a Dora back to 1955. While Marty travels, Doc Brown does exercises.

Exercises were as follows…

  • 100 Shoulder Taps (double count)
  • 150 Merkins
  • 200 LBCs
  • 250 Squats

Travel was around the amphitheater, lunges from cone to cone, then return.

Once the routine was complete, pax had to return to 1985 or be stuck in 1955.

Exercises were in reverse…

  • 250 Squats
  • 200 LBCs
  • 150 Merkins
  • 100 Shoulder Taps

Travel was again around the amphitheater but lunges were in reverse.

Zero pax returned to 1985 and either disappeared from existence and/or had to kiss their mother. Better luck next time, Marty.

MARY:
Outatime! QIC was disappointed not to use the Flux Capacitor. We’ll have to wait for the sequel.

CIRCLE OF TRUST/BOM:
A friend and YHC used to discuss the theory of time travel as the rules were written by BTTF I, II, and III. When the world seemed like it was going south, he said, “Is this Biff’s world?” Often times, life can begin to feel like Biff’s world where the bad guys win and life just seem unfair.

Many people try to cope  by escaping reality using drugs and alcohol, TV, Movies, games, daydreaming, etc. It’s important for HIMs to embrace reality as it is. It is also important to be present in the time in which we find ourselves.

Don’t live in the future. People spend a lot of time and energy worrying about the future. YHC’s M was worrying about the exit ramp while driving in the in the snow. “We’re not there yet.”

Matthew 6:34 says

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

 

Don’t live in the past. Ps 103 says,

As far as the east is from the west, so far has he removed our transgressions from us.

God doesn’t live in the past. We shouldn’t either. The present moment, even in suffering, is a gift and a blessing. Choose this timeline. Choose this reality. Choose to accept the situation as it is. Each moment of suffering is an opportunity to work with the guy next to you. Another moment, alive, no matter how long, sure, is an opportunity to exchange love; to give and/or receive love.

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.” Rom 8:28

God is able to work in the here and now. We should work to see it and trust.

MOLESKIN:

  • Many BTTF quotes were enjoyed.
  • Stetson has been assigned to watch BTTF I and II by next beatdown and is therefore exempt from taking down Christmas decorations until it’s done.
  • Soundtrack included:
    • “Back to the Future” – The Outatime Orchestra
    • “The Power of Love” – Huey Lewis & The News
    • “Marty’s Letter” – Alan Silvestri
    • “Johnny B. Goode” – Marty McFly and the Starlighters
    • “The Clocktower” – Alan Silvestri
    • “Back In Time” – Huey Lewis & The News
    • “Warmed Up” – Alan Silvestri
    • “Beat It” – Michael Jackson
    • “The Wallflower” – Etta James
  • Prayers for Skeletor, Wingman’s 2.0, Bink’s mom, Cardinal’s cousin.

ANNOUNCEMENTS:

  • Welcome back Spieilberg!
  • Make America Burpee Again campaign starts in January! Get signed up! Details in Slack!
  • Go30 Challenge restarts in January! Get signed up! See Wingman. Details in Slack!
  • Cardinal’s VQ on Jan 11!
  • Skeletor on Q Saturday; Piston on Monday; Wednesday OPEN!
  • January 7 – Convergence @ F3 Smokies. See Slack for details!

It’s a good day at Rampart!

THE SCENE: Not rainy. Weird!

F3 WELCOME & DISCLAIMER: Indubitably!

WARM-O-RAMA:

  • SSH x15
  • Knox Pickers 5 or 6
  • Willie Mays Hayes x8
  • Liver Twists – x6
  • Chatty Cherry Pickers – x12
  • Hallelujahs – x10
  • Moroccan Night Clubs – x10
  • LBAC Forward – x10
  • LBAC Reverse – x10
  • SSH – x10

Mosey to the paved “hill” thingamabob.

THA-THANG:
Jacob’s Ladder – Run to the top of the hill, 1 burpee, mosey back. Run to the top of the hill, 2 burpees, mosey back. Run to the top of the hill, 3 burpees… you get the idea. All the way to 7. 28 burpees in total.

Kevin’s Ladder? – repeat the following exercises in 3 stations in the following order: station 1, station 2, station 3, station 2, repeat until time.

  • Station one: 10 Lunges
  • Station two: Cut a Flip (3 merkins, flip, 3 BBS)
  • Station three: 15 squats, then back to station 2, then one.
  • Rinse and repeat until time.

RTB

MARY:

  • Flutter Kicks – 10x IC
  • Freddie Mercury – 10x IC
  • SSH – 30 IC
  • Time was called.

CIRCLE OF TRUST/BOM:
The other morning, Slappy at The Project started the morning off saying, “It’s a good day.” Regardless of the weather and our circumstances, he reiterated that it was going to be a good day. YHC believed him and started thinking about that statement.

The following day, after having coffee with a friend who was struggling, YHC repeated. “It’s a good day.” Said friend agreed with a certain amount of determination. “It is a good day.”

Philippians 4:4-7 says…

“Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

“Rejoice” is not just an internal sentimental feeling. The word actually indicates a public or outward celebration.

YHC would have loved to write the “Southern Translation” of the Bible if someone hadn’t already beaten YHC to the punch. It’s difficult to tell second person plural from second person singular in English; (i.e. you from you all) without the very important and completely legitimate word “ya’ll”. It’s nearly as important as the Oxford Comma in the opinion of YHC. In the Greek, Paul means “y’all” in this paragraph when he says, “you”.

Paul is saying, “Let y’all’s gentleness be evident to all” and “will guard y’all’s hearts and y’all’s minds in Christ Jesus.

This means that your outward celebration and your visible attitude does 3 things.

  1. It changes your attitude.
  2. It’s contagious.
  3. It affects the environment of the entire group.

We should be the kind of person that is always celebrating, always reassuring, always positive. It’s a good day. Especially when we have hope in the Lord who “is near”. Each of us should be challenged to be a more positive influence to our Ms, 2.0s, PAX, colleagues, communities, etc.

It’s a good day!

MOLESKIN:
Prayers for Cardinal with a tough assignment today, Spielberg’s M, Curious George.

ANNOUNCEMENTS:
Binks on Q Wednesday.
Skeletor on Q Saturday.
VQs forthcoming!

Ladder Drills & Attention to Details

THE SCENE: 48 degrees with a mysterious mist that made for the gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Professionally professed in a manner most unprofessional.

WARM-O-RAMA:

  • SSH x15
  • Knox Cherries Picked x5
  • Willy Mayes Hays x6
  • Tennessee Rocking Chair x10
  • Tempo Squats x10
  • Tempo Merks x10
  • LBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10
  • Chatty Pickers x10
  • Hold Samson until QIC gets tired (which was not long)
  • Michael Phelps
  • Stretch ’em If Ya Got ’em (OYO)

THA-THANG:
PAX performed ladder exercises which went as follows: station 1 & 2, mosey back to 1; station 1, 2, & 3, mosey back to 1; station 1, 2, 3, & 4, mosey back to 1; station 1, 2, 3, 4, &5, mosey back to 1; station 1, 2, 3, 4, 5, & 6, mosey back to 1. Exercises were as follows…

  • 10 Burpees
  • 20 BBS
  • 30 Merkins
  • 40 Squats
  • 50 Flutter Kicks (Double Count)
  • 60 Toe Merkins

PAX went back to pick up the 6.

RTB. 10 Count.

Mosey to the fort for Mary.

MARY:

  • LBCs x15 IC
  • Tempo Merkins x10 IC
  • Tempo Squats x10 IC
  • Freddie Mercury x15 IC
  • 30 Second Plank
  • High Knees x10 IC …sort of. 🙂

CIRCLE OF TRUST/BOM:

YHC has been sensing the Lord pressing on something lately. YHC can be more of a big picture thinker than  details guy. YHC tended to be more of a project starter…not really a huge finisher when younger. ADD can cause YHC to easily move on to other things, especially if there is more energy behind it. To get around this, YHC will often keep details people around to help with this shortfall.

“Attention to Details” can be a challenge.

Admiral William McRaven, former US Navy SEAL, gave a graduation speech at University of Texas. Point one: Make Your Bed. He eventually wrote a book outlining the 10 principles he gave in his speech (see a video of it here). He says in his book, “Sometimes the simple act of making your bed can give you the lift you need to start your day and provide you with the satisfaction to end it right. If you want to change your life and maybe the world—start off by making your bed!”

John Wooden, the legendary UCLA basketball coach, wouldn’t let his players hit the court until they put their socks on right. These were the best recruited players in the country and he was teaching them to put their SOCKS on! “Championships are built on a solid foundation. And there’s nothing more fundamental for a basketball player than putting on your socks right. If you can’t slow down long enough to do that right, you’re in trouble.” Coach Wooden won 9 Championships over the span of 10 years. Seven of them were consecutive. Three of those seasons were completely undefeated. Ok! Socks it is!

Kobe Bryant was often caught putting in extra practice. What was he practicing? Elementary ball-handling skills. The kind you teach kids! He did this for hours! Why would a pro spend time on such fundamentals?
That’s where Championships are won.

Men, we need to take care of the fundamentals; in marriage, in fatherhood, at work, out in the gloom. That’s where real growth happens.

Luke 16:10 Jesus says,

“Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much.”

We have a tendency to say it doesn’t matter. The saying, “Don’t sweat the small stuff…and it’s all small stuff” may not be helpful. Sweat the small stuff and I bet you can handle the big stuff much better. It might be he difference between getting better and being stagnant.

MOLESKIN:

Prayers for Olive Oil, Foghorn, Sickness, Pax Traveling, and surgery for Spielberg’s M coming up.

ANNOUNCEMENTS:
Parade is happening tonight! Meet at Rampart at 5:30!
Christmas Party on Dec 3. See slack for details!
Go30 starts another round! See Wingman for details!