F3 Knoxville

Author: Bobbitt

Billy Madison II: Hope in Tough Times

THE SCENE: Bone-chill cold. Hope you brought your layers!

F3 WELCOME & DISCLAIMER: With deference.

WARM-O-RAMA:

  • Parking Lot Lap to stop shivering.
  • SSH (x15)
  • Abe Vigoda (x6)
  • Knox Cherry Pickers (x5)
  • Tennessee Rocking Chairs (x5)
  • Tempo Merks (x10)
  • Tempo Squats (x10)
  • LBAC (x10)
  • RLBAC (x10)
  • Seal Claps (x10)
  • OH Claps (x10)
  • Moroccan Night Clubs (x10)
  • Chatty Cherry Pickers (x10)
  • SSH (x10)

THA-THANG:
This was the return of Billy Madison. Billy goes back to back to school because we failed to graduate the first time many moons ago. Pax did 12 reps of each of the following exercise followed by a lap. After each lap, pax did first exercise and the next exercise, etc, etc. So first grade is exercise 1, 12 reps each. Second grade is exercise 1 and 2 (still 12 reps each). Third grade is 1, 2, and 3…etc., etc.,

  1. OH Claps (x12)
  2. SSH (x12)
  3. Big Boys (x12)
  4. Merkins (x12)
  5. Shoulder Taps (x12)
  6. Squats (x12)
  7. Toe Merkins (x12)
  8. Monkey Humpers (x12)
  9. Heels to Heaven (x12)
  10. Dry Docks (x12)
  11. Flutter Kicks (x12)
  12. Burpees (x12)

All pax graduated. Some got college credit …that probably wouldn’t transfer to a University so don’t get excited about it.

MARY:
No time. Sorry, Mary.

CIRCLE OF TRUST/BOM:

YHC is realizing, the older you get, the more responsibility and the higher stakes. Leaders MUST have perspective in tough times. Therefore, one must know where hope comes from and how to develop it.

The Apostle Paul gives us some wisdom in Romans 5:1-5. First, his statement on hope is sandwiched between two concrete assurances for hope; peace with God through Christ and our experience of love in our hearts through the Spirit of God. The meat in the middle of the sandwich help us to see how to develop hope. Check it…

Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we boast in the hope of the glory of God. Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.

Abigail Adams once said in a letter to then president, John Quincy Adams… “It is not the still calm of life, or the repose (tranquility) of a pacific (peaceful) station, that great characters are formed. The habits of a vigorous mind are formed in contending with difficulties. …Great necessities call out great virtues.”

Difficulties are opportunities to prove faithfulness and give hope for the ones we lead.

Often when difficulties arise, we find ourselves asking the questions, “Why me? Why us? or why now?”
We find ourselves wishing for another time when things were easier. A favorite quote from Winston Churchill expresses a sense of destiny and call a leader should sense in the face of trouble. He says…

“It may well be that the most glorious chapters of our history are yet to be written. Indeed the very problems and dangers that encompass us and our country ought to make English men and women of this generation glad to be here at such a time. We ought to rejoice at the responsibilities with which destiny has honored us and be proud that we are the guardians of our country in an age when her life is at stake.”

MOLESKIN: Congratulations to Feeny for graduating at the same time as the Q this morning. Lots of hard work is quite obvious in your progress, brother!

ANNOUNCEMENTS:
Kingston Parade on Monday, November 28 at 7pm. F3 Knoxville will be working together to support 3 parades in the Knoxville area. Plan on contributing to trailer decoration when the time comes. It would be great for the Men of the Fort to attend other parades in Knox (including Oak Ridge) to support other AOs. Details to follow.

Dora B.L.I.M.P.S – Strength Under Control

THE SCENE: 55 and clear skies. The gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Dutifully and “unprofessionally” administered.

WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers x10
  • Abe Vigoda x10 
  • Willy Mays Haze x9
  • Tempo Merks x10
  • Tempo Squats x10
  • FLBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Moroccan Night Clubs x10 (This is where the wincing *read growth* began.)
  • Chattanooga Cherry Pickers x10
  • SSH x10

THA-THANG:

Mosey for 11s on the “Little Baby Hill”. Hurleys at the bottom. Big Boys at the top.

Mosey to the fountain.

Grab a battle buddy for Dora. Pax one performs exercises below. Pax two bear crawls to the fountain and mosey back.

  • 50 Burpees
  • 100 Lunges (double single count)
  • 150 Imperial Walkers (double count)
  • 200 Merkins
  • 250 Plank Jacks
  • 300 Squats

RTB

MARY:
Flutter Kicks (IC – 15)
Basilisk (IC – 10)

CIRCLE OF TRUST/BOM:

Matthew 5:5 – “Blessed are the meek, for they will inherit the earth.”

Often when a word is translated, we get the meaning but lose the all the underlying intent. The Greek word for “meek” is praus. We usually interpret that as gentle or humble, which it does mean that. But the background to the word Praus is actually loaded with something like,  “strength under control”.  It’s original use comes from something close to meaning a powerful horse that is tamed.

Matthew 21:5 says, “Look, your king is coming to you, humble (same word – praus) and mounted on a donkey.” This doesn’t mean weak. When we think about it, Jesus was the epitome of “strength under control”

Today, if we’re honest, guys typically struggle with taming their behaviors/habits, appetite (Hello, Halloween candy), thinking (negative self talk), bodies, temper, ego, sexual desires, worldly desires (spend money), etc.

How does one bring strength under control? Discipline.

3 Types of Discipline

  1. Reactive Discipline – when you’re tempted or drawn into something
    (eh hem…Halloween candy last night?). It’s important to know when you’re weakest and what to avoid.
  2. Structural Discipline – routines and habits that make you better.
    The best way to create a habit is to link it to something else.
  3. Expansive Discipline – opportunities for growth, “doing it anyway”
    In the face of fear, hesitation, difficulty, etc.
    Almost always thankful I did what I was most afraid of
    The more dread, the more reward.

Exercise meekness (praus) in your life.
Cultivate and strengthen the 3 types of discipline in your life – Reactive, Structural, Expansive. Know you have the strength to do what needs to be done. Know you have the discipline to control it.

MOLESKIN:
Welcome FNG – Blindspot! Prayers for Ocho finishing up doctoral work deadlines and for Mathlete traveling for work.

ANNOUNCEMENTS:
Brolympics – Nov 5! Get signed up! See Slack for details!
Christmas Parade is happening! We’re signed up! Watch Slack for details!

Ladder B.L.I.M.P.S.

THE SCENE: Easy breezy and 45 degreezy with the delicate aroma of Pepé Le Pew in the air. Ample et gras, d’arômes secondaires, bonne persistance en finale.

F3 WELCOME & DISCLAIMER: CHECK!

WARM-O-RAMA:

  • SSHx15
  • Knox Pickers x10
  • Willie Mays Hayes x10
  • Tempo Squats x10
  • Tempo Merks x5 (uh oh)
  • LBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10
  • Chatty Pickers x10
  • SSH x10

Mosey to the platform above the stadium.

THA-THANG:
PAX performed merkins to Moby’s “Flower”. Hold low plank at the bottom of a merkin. On “Bring Sally up”, pax move to top of merkin. On “Bring Sallly down”, pax move back to bottom of merkin. When out of merkins, change to squats with same concept. When “Ole miss booth is dead and gone” pax move back to merkins from wherever they were. All pax were ready to “put sally down” by the end. (Tip of the cap to Borg for the idea. Airborne was impressed the song’s broad lyrical array.)

Mosey to track.

6 cones set approx 15 yards apart down the straightaway of the track. YHC forgot the sixth cone so we used the light pole.

  • B – burpees 10x
  • L – lunges 20x (2 count)
  • I – imperial walkers 30x (2 count)
  • M – merkins 40x (2 count) …just kidding
  • P – plank jacks 50x 
  • S – squats 60x

Round 1 – straight through
Mosey a victory lap
Round 2 – ladder (BL…BLI…BLIM…BLIMP…BLIMPS)

RTB

MARY:
No time for Mary.

CIRCLE OF TRUST/BOM:

Colossians 3:1-10

Since, then, you have been raised with Christ, set your hearts on things above, where Christ is, seated at the right hand of God. Set your minds on things above, not on earthly things. For you died, and your life is now hidden with Christ in God. When Christ, who is your life, appears, then you also will appear with him in glory.
Put to death, therefore, whatever belongs to your earthly nature: sexual immorality, impurity, lust, evil desires and greed, which is idolatry. Because of these, the wrath of God is coming. You used to walk in these ways, in the life you once lived. But now you must also rid yourselves of all such things as these: anger, rage, malice, slander, and filthy language from your lips. Do not lie to each other, since you have taken off your old self with its practices and have put on the new self, which is being renewed in knowledge in the image of its Creator.

We’re called to live into our new identity in Christ. The problem? How? Yes, with the Spirit’s help. Also by developing discipline. Self-control if a fruit of the Spirit

James Clear, in his book Atomic Habits says, “You do not rise to the level of your goals. You fall to the level of your systems.” If you’re having a hard time changing a habit, it’s might not be just you. It might be that your environment and life aren’t set up for this change.

Behavior = M+A+P

Motivation is your desire to do the behavior. Ability is your capacity to do the behavior. Prompt is your cue to do the behavior. To add a habit – make sure you get motivation, ability, and a prompt to line it up. To take a habit out – remove one or several.

How do you get Motivation, Ability, and Prompt?

  1. Celebrate or reward – flex in the mirror, air punch, “you da man”
  2. Set the bar low – 2 push-ups…might as well do more while you’re hear
  3. Have a Cue – set alarm, link to something (coffee, peeing)

YHC has had a struggle with food lately. If YHC does not get it under control, YHC will get sick. Go30 is an opportunity for our AO to help each other check in on habits we want to start or stop. This is a daily check in by 10am the next morning on how you did. The logic is that if we can see how other PAX are doing, we will be motivated to keep it going. As Skeletor said, “You can modify but… we’ll be watching.” 🙂 YHC would like to challenge any PAX interested in joining, not only to help yourselves but to help YHC.

MOLESKIN:
Welcome FNG-Spielberg! RESPECT!
Airborne, thanks for generously sharing your bean burritos with us this morning! Muey sabrosa, mi amigo!
Wisdom from Airborne, “The best way to get rid of a skunk is to pet it.” Then that HIM then ran out in front.
TAPS for Olive Oyl and Foghorn!

ANNOUNCEMENTS:
Brolympics! Nov 5 @0645! Git. Signed. Up. (Bobbitt, Wingman, and Skeletor are going!)
Christmas Parade is on. Details forthcoming!
Wingman will be posting info for Go30. Give us an HC if you’re in!

Welcome Back to the Track

THE SCENE: A balmy 60 degrees with a patchy fog creating the gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Dundy!

WARM-O-RAMA:
SSH – 15
Knox Cherries – 6
Willie Mays Hayes – 8
Tempo Squats – 10
Tennessee Rocking Chairs (for those that had such a GREAT weekend…commence eye-roll) 🙂 – 10
Tempo Merks – 10
FLBAC – 10
RLBAC – 10
Grady Corn – 10
Hallelujahs – 10
Chatty Pickers – 10

Mosey to the newly (but not completely) renovated track.

THA-THANG:
Merkin Mile – 4 laps; 25 merkins after each lap

Commence Dora
Travel: Bernie 40 yards, 3 Burpees, Mosey back

  • 100 Monkey Humpers
  • 200 Flutter Kicks
  • 300 SSH
  • 400 LBC
  • 500 Squats (DNF)

RTB

MARY:
No time.

CIRCLE OF TRUST/BOM:
We are continuing our series on our Rampart moto verse “Be watchful, stand firm in the faith, act like men, be strong, do everything in love.” 1 Cor 16:13-14

Looking at Acts 14, Paul had gone into Lystra and healed a man who’d never walked. Some people misunderstood (they thought he and Barnabas were gods). Other people had followed them from other cities in order to sabotage their efforts.

Acts 14:19-22

But Jews came from Antioch and Iconium, and having persuaded the crowds, they stoned Paul and dragged him out of the city, supposing that he was dead. But when the disciples gathered about him, he rose up and entered the city, and on the next day he went on with Barnabas to Derbe. When they had preached the gospel to that city and had made many disciples, they returned to Lystra and to Iconium and to Antioch, strengthening the souls of the disciples, encouraging them to continue in the faith, and saying that through many tribulations we must enter the kingdom of God.

It’s amazing how quickly and easily the crowd turned. What’s most significant to YHC is that after being stoned nearly to death, Paul went back in! TWICE! Also interesting to note that the word used for “rose up” is the same word for Jesus’ resurrection in the Gospels.

Any time you stand for something, there will be rocks.

  • There will be those that try to talk you out of it. (This may even come from “friends”)
  • There will be those that misunderstand.
  • There will be those that criticize.
  • There will be those that sabotage.

HIMs aren’t out to be popular. They’re out to make an impact for good. Standing firm is never popular…if it were, it’d be easy, wouldn’t it?

There is a quote that is apparently misattributed to Winston Churchill that is still good nonetheless.

“You’ve got enemies? Good. That means you stood for something at some point in your life.” – (Not) Winston Churchill

Churchill’s life an career certainly exemplified this saying whether it came form him or not. He was never popular until the moment he was needed. Then he was even voted out of office directly after the war.

The Apostle Paul is not only a great example of “standing firm in the faith,” he also says it all over the place in his letters. The following is just after speaking about the Resurrection of Jesus. Because a victory is already handed to him, “standing firm” is a given. It’s almost like a positive nihilism. What happens to Paul doesn’t really matter, since he already has a “win” handed to him by Jesus.

1 Cor 15

55 “Where, O death, is your victory?
Where, O death, is your sting?”
56 The sting of death is sin, and the power of sin is the law. 57 But thanks be to God! He gives us the victory through our Lord Jesus Christ.

58 Therefore, my dear brothers and sisters, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.

Christians already have victory in Christ Jesus. That’s all the reason and assurance we need to stand firm.

MOLESKIN:
Everyone seemed twice as fast as the last time we were on the track. I’m crediting hard work and not the new surface.
Prayers for Foghorn, Olive Oil, and a friend of Skeletor’s.

ANNOUNCEMENTS:
Binks on Q Wednesday.
Skeletor on Q Saturday.
Today was last day for clothing. If you missed it, send it to Karm.
Sign Up for Brolympics at Asylum AO, Nov 5!

Saturday “Beatdown & Breakfast” @ Rampart

THE SCENE: Crisp with a steady autumnal wind flowing steadily off the river.

F3 WELCOME & DISCLAIMER: Diligently Delivered.

WARM-O-RAMA:

  • SSH x15
  • Knox Pickers x5
  • Willy Mays Hayes x6
  • Tempo Squats x10
  • Tempo Merks x10
  • Shoulder Burn
    • FLBAC x10
    • RLBAC x10
    • Seal Claps x10
    • OH Claps x10
    • Moroccan Nigh Clubs x10
    • Hallelujahs x10
    • Chatty Pickers x10
  • Michael Phelps OYO

Mosey (cut short so as to not scare the poor woman walking ahead of us…awareness is key).

THA-THANG:
PAX formed two teams of three. Each team drew a card from the deck and performed the routine designated by suit and the number on the card for each exercise. Once all four exercises are complete, mosey to the cone and back. Winning team will have completed and collected the most cards from the deck.

♦️Mucho Chesto! (We’re coming for you, Snaggletooth!)

  • Merk
  • Wide
  • Diamond
  • Uneven

♠️ Can’t Feel My Legs!

  • Squats
  • Hurleys
  • Monkey Humpers
  • Iron Mikes

♣️ My Poor Core!

  • Big Boys
  • Basilisk
  • LBCs
  • Flutter Kicks

❤️ Build-a-Burpee!

  • Merkins
  • Kickbacks
  • Squat Jumps
  • OH Clap

PAX were 3 cards short of finishing the deck at time.

MARY:
No time. Sorry, Mary. Next time.

CIRCLE OF TRUST/BOM:

The word “diligent” has been standing out to YHC lately. There’s a sign on the turnpike YHC passes every day.

Proverbs 13:4 “The lazy have strong desires but receive nothing; the appetite of the diligent is satisfied.”

Hebrew word for “diligent” is charuwts. Related to skillfully mining for gold. Mining for gold takes diligently digging. Once you stop digging, the likelihood of finding gold is zero. In Jewish wisdom “A rabbi is the geologist of the soul. He can show you where to dig and what to dig for. But the digging you must do yourself.”

The most practical skill in life is learning to do things when you don’t feel like doing them. Anyone can do it when it’s easy, but most people drop out the minute easy stops. Muhammad Ali was asked how many sit-ups would do to prepare for a fight. “I don’t count my sit-ups. I only start counting when it starts hurting. When I feel pain, that’s when I start counting, because that’s when it really counts.” Doing something when it’s difficult is when it counts the most!

The person who is consistent outperforms the person who is not every time. Inconsistent effort might get SOME results for the things that really matter you need to be consistent.

If you want to be consistent, you need strategies to keep you going when things are hard.

  • Create habits so that you can set important things on autopilot.
  • Categorically remove the option to quit.
  • Keep the real goal in front of you.

On the last point, Piston reminded us last week of Christ who kept before Him the ultimate goal. Heb 12 says “Who for the joy set before him endured the cross.”

Galatians 6:9 says, “So let us not grow weary in doing what is right, for we will reap at harvest time, if we do not give up.” F3 is place to practice diligence so you can make hard choices in life and in faith.

MOLESKIN:

  • Welcome FNG “Thai Hot”!
  • *Sidebar: Apparently, ordering Thai Hot is not a good decision the night before an F3 beatdown. Thank you Skeletor for your investigation into this mystery. Inquiring minds. Props to you and Thai Hot for also not sharing last night’s delectable Thai dinner with the rest of the PAX this morning. YHC is impressed and surprised…and maybe a little disappointed. That’s diligence!
  • Prayers for hurricane victims, our Airforce HIMs, Binks’ family, and Foghorn Leghorn.

ANNOUNCEMENTS:
Brolympics in November!
SYITG Monday morning, boys! ISI!