F3 Knoxville

Author: Junk

Son of Matterhorn

THE SCENE
76 and humid

F3 Welcome and Disclaimer

THE THANG
COP
SSH IC x15
LB arm circles IC (forward x10, reverse x10)
Big Arm swims IC x20
Michael Phelps IC one count x5
Tempo Squats IC x 10
Cherry Pickers IC x10
Merkins 25 oyo
Calf raises IC x20

Pick a battle buddy and mosey to the coupon pile (2 buddies = 1 pair of coupons)

Mosey past the tavern to the base of the Matterhorn

MATTERHORN
15 Merkins together as a pair at every station (Mod = 10 Merkins)

4 segments: keep doing them while you wait for your partner
1) Base camp – coupon curl, press, tricep
2) Stage one – coupon kettle swing
3) Stage two – reverse crunch, facing down hill
4) Summit – Domo Ari-squato

A stays at base camp doing exercise while B runs to stage one, calls for A to ascend, and starts that exercise. When A arrives, 15 Merkins together, then A progresses to stage 2 while B resumes exercise. Slingshot up the hill together. Once both reach the summit, 15 Merkins and run back to base camp together. Start over with A ascending stage one, continue.

Mosey Back

Abs
Hello Dolly’s x20 IC
LBC’s x60 IC

COT
Number off and Name O Rama

BOM
“Give to everyone who begs from you, and from one who takes away your goods do not demand them back. And as you wish that others would do to you, do so to them.”
‭‭Luke‬ ‭6:30-31‬ ‭ESV‬‬

Today was my oldest daughter’s fifth birthday, and after going to Dads camp this weekend and seeing so many other PAX and their children I came away with a few observations about being a father.

It occurs to me that frequently we influence our children based on our tendencies, our desires, or our need for others to see them a certain way. In doing so, we teach them to act like us (not often very desirable) or we drive them to perform a certain way – success academically, or socially or mostly athletically.

I proposed that the so-called “golden rule” extends beyond being a nice person. I rephrased it to suggest, “teach your children to be the way you would like others to be toward your child.” We should focus on their Christ likeness and less on their genius-ness or studliness. In doing so, hopefully we will see Christ’s reflection when we look at them as opposed to so much of our own.

MOLESKIN
That hill is awful, but the men attacked it and dominated it despite the humidity. We did this once before and it was tougher this time, life is like that sometimes. I was proud of the men for submitting to the workout and pushing each other along.

Matterhorn

THE SCENE
70 and calm

Welcome and Disclaimer

THE THANG
COP
LB arm circles IC (forward x10, reverse x10)
Big Arm Circles IC x20
Cherry Pickers IC x10
SSH IC x15
Calf raises IC x20

Pick a battle buddy and mosey to the coupon pile
2 buddies = 1 pair of coupons

Mosey past the tavern to the base of the big boy hill

MATTERHORN
10 Merkins together as a pair at every station

4 segments: keep doing them while you wait for your partner
1) Base camp – coupon curl and press up
2) Stage one – Squats
3) Stage two – uphill sit-ups/crunches
4) Summit – Rocky jumps (high jump, arms over head…”Yo, Adrian” optional)

A stays at base camp doing exercise while B runs to stage one, calls for A to ascend, and starts that exercise. When A arrives, 10 Merkins together, then A progresses to stage 2 while B resumes exercise. Slingshot up the hill together with Merkins at every station. Once both reach the summit, 10 Merkins and run back to base camp together. Start over with A ascending stage one, continue

Mosey Back

Abs
Hello Dolly’s x20 IC
Box Cutters x20 IC
BB Sit-ups x20 IC

COT
Number off and Name O Rama

BOM
WORDS
“Death and life are in the power of the tongue, and those who love it will eat its fruits.”  Proverbs‬ ‭18:21‬ ‭ESV‬‬

Every one of us can look back in life and, if we consider long enough, come up with one time after another that someone’s careless words (or worse, purposefully pointed ones) profoundly affected us for a long period of time, if not forever.

For me it was mostly peers, but with my dad it would be too much constructive criticism and not enough acknowledgement of a job well done. So what do I do? The same thing, at best. My wife cooks something new, or buys a new plant and the first thing I say, and good-naturedly at that, is how it could be better.

My kids make the same mistake several times, or choose the same bad choice and what rolls of my tongue? Something like “what’s wrong with you?” or worse, “stop acting like a jerk”

“There is one whose rash words are like sword thrusts, but the tongue of the wise brings healing.”  Proverbs‬ ‭12:18‬ ‭ESV‬‬

How easy is it for us to be death bringers instead of life givers. It doesn’t take malice or rage. It happens in a moment of frustration during a project, or in an instant of annoyance at our kids. Our spouses, our children, the people in our lives need us to be life givers.

“A soft answer turns away wrath, but a harsh word stirs up anger.”  Proverbs‬ ‭15:1‬ ‭ESV‬‬

MOLESKIN
There is nothing I hate in all of F3 more than that hill…which is why we had to do it. The men attacked it with vigor and hammered out between 4 and 6 cycles. I was proud of them and the support they provided each other in the gloom. Aye!

Thunderdome

THE SCENE
72 with slight humidity

Welcome and Disclaimer

THE THANG
COP – Mayberry
Imperial Walkers IC x20
LB arm circles IC (forward x10, reverse x10)
Big Arm Circles IC x20
Burpees IC x10

CMU Mosey to the Hockey Rink – Hallelujah Style

Thunderdome – Junk
Merkin Doras (Dorkins?)
4 stations:
1) CMU squats
2) CMU Clean and Press
3) CMU Colt .45 curls
4) CMU reverse crunches

Partner runs to the gate (150yds) for 25 Merkins and back.

7 trips to Merkin Station completed per pair then audibled out of the 8th to head back to the Pound to circle up.

Abs – Mayberry
Hello Dolly’s x20 IC
Box Cutters x20 IC
BB Sit-ups x20 IC

COT
Number off and Name O Rama

BOM
Why do you do what you do?
Examine your motivation for the choices you make, the behaviors you prioritize and the commitments you make. Are you doing things because it’s what you feel like, because it will bring you acclaim or pleasure or money? Is it what the Lord is prompting you to do?
We all have things we have been prompted to do (or to stop) that we consider briefly and then elect to go our own way because it’s easier or because we like our way better. Today, this week, make the choice to do what you know to be right when the prompting comes. And when your passions flare about something, ask yourself why – consider your motivation BEFORE you act.

MOLESKIN
The PAX was a little smaller than usual, but the men pushed each other and were an encouragement for the VQ. The challenge was adequate, and the men were up to the task. No blood, no tears…but lots of sweat. Aye!