F3 Knoxville

Author: Kick-Flip

Be That Man

THE SCENE: 39 and a little drizzly.  Perfect!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA: 

  • Moroccan nightclub
  • Squats
  • Finkle swings
  • Seal jacks
  • Mosey to the small lot
  • 10x Mountain climbers then suicide – line 1, 2, then 3
  • 20x BBS then suicide – line 1, 2, then 3

THA THANG:

Mosey to the big lot

Catch the Rabbit.  Eight lines spaced about 60’ from each other.  One PAX is the Rabbit – the rest of us are trying to catch him.  All PAX do an exercise then advance to the next line.  The Rabbit starts with a head start but has a disadvantage…  Any PAX that catch the rabbit advance at the same pace as the original rabbit….

Round 1:  PAX do 2 burpees then sprint.  Rabbit (starting at line 2) does 4 burpees then sprint.

Round 2:  PAX do 5 BBS then sprint.  Rabbit (starting at line 2) does 7 BBS then bernie.

Round 3: PAX do 8 bobby hurleys then sprint.  Rabbit (starting at line 3) bear crawls.

 

Racing Quarter Pounder.  Two Teams.  One team runs the QP forward – the other Team runs it backward.  Which team will finish first?

  • Sprint 25 yards, 25 Merkins, sprint back
  • Sprint 50 yards, 50 Squats, sprint back
  • Sprint 75 yards, 75 mountain climbers, sprint back
  • Sprint 100 yards, 100 SSH, sprint back

Mucho chesto

  • 10x diamond merkins
  • 10x merkins
  • 10x werkins
  • 10x staggered merkins L
  • 10x staggered merkins R

Railroad run back to the shovel flag

 

MARY:

Jelly legs:  30 sec Al Gore, 30 squats, sprint…  Repeat

Another Mucho Chesto

 

COUNT-OFF & NAME-O-RAMA

13 Strong!

 

CIRCLE OF TRUST/BOM:

In anticipation of the upcoming holiday on Monday, I want to give you all something to think about over the weekend.  That’s right – Monday is…World Hippo Day!  Do you know there’s only two places in the world to see hippopotamuses is in the wild? One is Africa. The other is Columbia, South America.

The former Columbian drug lord, Pablo Escobar (not a HIM!), was killed by police almost 30 years ago.  With a net worth of around $30 billion, he was believed to be the seventh richest person in the world.  He used that wealth to buy houses, cars, islands, TWO submarines… He also started his own personal zoo, with elephants, rhinos, lions….and hippos.

In 1991, Escobar surrendered to authorities and the Columbian government seized all his assets and wealth.  They turned over his exotic animals to the Colombian Zoo, but there were four hippopotamuses they didn’t know what to do with because the zoo had no infrastructure for them.  So, authorities decided to just release them into the Magdalena River.

In Columbia, hippos have no natural predators.  There are no seasonal droughts, like there are in Africa.  There is an abundance of food.  Today, the hippo population is exploding in Columbia.  The conditions have been described as a “Hippo Heaven” and estimates suggest that there will be thousands of hippos in Columbia within a few decades.

As the seventh richest man in the world, Pablo Escobar had tremendous potential to impact his family and his community.  He could have done so much good with his wealth and talent!  But just 30-years after his death the lasting legacy of this man, who once lived like a king, is that he inadvertently created a Hippo Heaven.  That’s it.  That’s it?!?  What a ridiculous legacy!

So, here’s the question that I want you to reflect on this weekend;

“What will be said of your life 30 years after you are dead?”

That day is coming.  What will your children and grandchildren say about your memory?  Will it be something inadvertent and ridiculous…because you just let life happen?  Will they say nothing at all – because you lived an unremarkable existence?  Will they remember you in a way that you wish they would not?  Or, during the short time you have on earth, will you live with intentionality and have a passion to leave a great legacy?

For generations after you are gone, will they tell stories of your greatness and of how your life and faith was such a blessing to the family?

If you want to know how to leave a meaningful legacy, start by reading Psalm 112.  It tells us “the generation of the upright will be blessed” and “the righteous…will be remembered forever”.

Psalm 112 describes the characteristics of a memorable man, a man who will leave a legacy of greatness.

Read through this list, and reflect on each trait.  Ask yourself how this characterizes your life – or what, if anything, you will change starting today…

The man who will leave a legacy of greatness…

  • He lives a righteous and blameless life (Psalm 112:4)
  • When others disappoint him or don’t meet his expectations, that man…gives them grace (Psalm 112:4).
  • When others wrong him, that man….shows mercy (Psalm 112:4).
  • With his time and money, that man….is generous (Psalm 112:5 and 9)
  • That man…loves justice (Psalm 112:5)
  • That man…is not afraid of the future because he trusts in the Lord (Psalm 112:7-8)
  • To those who are less fortunate than him, that man…shows compassion (Psalm 112:4)
  • That man…fears the Lord (Psalm 112:1)

That’s a description of a man that I would certainly tell stories about long after he were gone.

Be that man!  Be a little more like him today than you were yesterday!  Be that man!

 

MOLESKIN:

Psalm 112 (ESV)

1  Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!

2  His offspring will be mighty in the land; the generation of the upright will be blessed.

3  Wealth and riches are in his house, and his righteousness endures forever.

4  Light dawns in the darkness for the upright; he is gracious, merciful, and righteous.

5  It is well with the man who deals generously and lends; who conducts his affairs with justice.

6  For the righteous will never be moved; he will be remembered forever.

7  He is not afraid of bad news; his heart is firm, trusting in the Lord.

8  His heart is steady; he will not be afraid, until he looks in triumph on his adversaries.

9  He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor.

10  The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

 

Read more in the F3 QSource, Q4 Leave Right

Hat tip to Levi Lusko for turning me onto the crazy story about Pablo Escobar’s hippos.

Read more about Pablo Escobar’s Hippos; https://en.wikipedia.org/wiki/Pablo_Escobar%27s_hippos or check out the National Geographic documentary, Cocaine Hippos.

ANNOUNCEMENTS:
Set your alarms Monday morning.  The Judge will be on Q!

Five Eleven

THE SCENE:  40 and clear.  Perfect!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA: 

Squat x 11

Overhead clap x 11

SSH x 11

Imperial walker x 11

Moroccan Nightclub x 11

THA THANG:

Mosey to the fountain plaza.  Elevens on the bench – chest slap irkin + single-leg split squat

Mosey to Y-12 Hill.  Elevens – Star jack, run down, diamond merkins, bear crawl up

Mosey to the Amphitheater.  Elevens – Box jumps, bernie up, mountain climbers, run down

Mosey to the pool wall.  Elevens – Wall up (or supine pull-up) + BBS

Mosey to Friendship Bell.  Elevens – Single leg dips + burpee box jumps

MARY:

Flutter kicks x 11

E2K R x 11

Hello dolly x 11

E2K L x 11

BBS x 11

Jail break!

COUNT-OFF & NAME-O-RAMA

9

CIRCLE OF TRUST/BOM:

I love so many things about F3 workouts – the push, the variety, the comradery, and this right here – the Ball O’ Man or Circle of Trust.  These five minutes that we use to challenge each other to be better men, better fathers, better husbands, better friends…  Where else in our society do men do this?  Maybe in your church… Maybe if you have an exceptional friendship…  Other than that – nowhere do men get to do what we are doing right here and right now.  Oorah, Ball O’ Man!

Exhortation.

The Q-Source has a chapter on Exhortation – Q3.7.  But instead of reading from that, I’m going to borrow an idea from scripture.  1 Thessalonians 5:11 (NIV), “Therefore encourage one another and build each other up, just as in fact you are doing”. 

… encourage one another…  The Greek word which is rendered “encourage” is parakaleo.  Many English interpretations of this verse translate the word as “exhort” rather than “encourage” (ASV, ERV, NHEB, WEB…).  I think of encourage as “motivate”, “cheer on”, or “root for”.  But, “Parakaleo” in the Greek has a legal overtone.  The word implies one who is working to compel a court’s decision (like a defense attorney) – which is more earnest and urgent than the word “encourage” would suggest.  What’s more, the word infers that the person’s judgement is based on their first-hand knowledge of a situation.  That’s precisely what we do in this circle, is it not?  We compel each other, often based on our own experiences (e.g. I’m working on this, maybe you are as well – or I made a mistake and suffered, learn from my mistakes…).

…and build each other up… In the Greek, those words are oikodomeo and literally mean “to build a house”.

If Chaco were here, he could tell us how many different disciplines are involved in building a house.  Concrete, framing, electrical, plumping, roofing, insulation, finish work, etc.  Dozens of trades and hundreds of steps.  In this circle, we cover a wide range of topics; service, forgiveness, vision, prayer, playfulness, carrying your burden, and dozens of others.  Just like a house needs a foundation and insulation and plumbing – I need all this variety of exhortation to become more of a HIM.  

I appreciate you men coming out here.  I appreciate so much when you lead!  I appreciate the words that you speak into my life and the way that you exhort me and the other men out here!

 

MOLESKIN:

Prayers for Trolley’s wife and family

Good to have Mr. Slate at the Project!

Q Source 3.7, Exhortation

ANNOUNCEMENTS:

Tire Games

THE SCENE:  36 and raining
F3 WELCOME & DISCLAIMER:  Skipped
WARM-O-RAMA: 

This and that

THA THANG:

Mosey to the recruiting center and grab 2 CMUs.  Two cones separated by 100 ft…

2 PAX perform exercise circuit while 1 PAX does as many tire reps as possible….

  • Circuit 1: Farmer carry. 15 CMU Thrusters.  Sprint.  15 bobby hurleys.  Sprint.  15 CMU Thrusters.  Farmer carry.
  • Circuit 2: Stack carry.  15 CMU stack squats.  Sprint.  15 merkins.  Sprint.  15 CMU stack squats.  Stack carry.
  • Circuit 3: Split carry.  15 single arm rows.  Sprint.  15 Iron mikes.  Sprint.  15 single arm rows (other arm).  Split carry.

Tire work

  • Sledge the tire
  • Flip the tire
  • Throw the tire
  Snagg Rocket Kick
Round 1 Circuit 1 Circuit 1 Sledge
Round 2 Flip Circuit 2 Circuit 2
Round 3 Circuit 3 Throw
(11 Throws!  Champ!)		 Circuit 3
Round 4 Sledge Circuit 1 Circuit 1
Round 5 Circuit 2 Flip
(25 Flips!  Champ!)		 Circuit 2
Round 6 Circuit 3 Circuit 3 Throw
Round 7 Circuit 1 Sledge
(OMG. 98 Hits!  Champ!)		 Circuit 1
Round 8 Circuit 2 Circuit 2 Flip
Round 9 Throw
(Tied the Champ!)		 Circuit 3 Circuit 3

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

3 amigos

CIRCLE OF TRUST/BOM:

Basically the same Word from JUCO yesterday…(the rest of this won’t make sense unless you’ve read that first…)

Here is a trail that we explored…

In the book of Numbers, God tells Moses, “throughout the generations to come, make tassels on the corners of your garments”…and they will serve as a reminder of the commands of the Lord (paraphrased).  The Hebrew word for corner in this passage is “kanaph”.  That word is used 108 other times in scripture and almost always refers not to the corner of a garment – but to a wing…a wing of a bird…an insect…or an angel.  Kanaph.

One of the most interesting places that the word “kanaph” shows up is in Malachi 4 (the last chapter of the last book in the old testament).  The chapter is titled “The Great Day of the Lord” and speaks prophetically of the coming Messiah.  Starting in verse 2 “…the sun of righteousness shall rise with healing in its wings.”  There’s that word again, “kanaph” – the same word as the corner of a garment.

Jewish folklore allegedly developed around these passages, connecting them to say, when the Messiah comes, the corner of His garment where the tassels are attached (Numbers) will heal diseases (Malachi).  He will have healing in His wings (kanaph).

Jump to Mathew 9.  Jesus is teaching in Capernaum.  As He is walking a woman who has been bleeding for a dozen years, approaches Him and…touches the corner of His garment.  Surely, she knew the folklore, right?  Is she saying, “I believe you are the Messiah that was prophesized about”?  Imagine yourself standing there in the crowd and witnessing this moment.  She touches the corner of garment and she is healed – just like the prophecy says about the Messiah.  To the Jewish people standing there that day, there was nothing subtle about what just happened and who Jesus is.

Context and detail can provide richness to your reading.  I encourage you to explore into the foundations of your faith daily.  One way of doing that is by studying the original words, people, and places in order to better understand and appreciate what you are reading.

MOLESKIN:

Prayers for Biohack’s wife and others we know who are sick.

Hat tip to Sarah E. Fisher!  Here’s some more reading on kanaph…

QSource 1.11, Study

Bible Hub in the Play Store

Bible Hub in the Apple Store

Numbers 15:38-40 “Speak to the Israelites and say to them: ‘Throughout the generations to come you are to make tassels on the corners (Hebrew: kanaph) of your garments, with a blue cord on each tassel. You will have these tassels to look at and so you will remember all the commands of the Lord, that you may obey them and not prostitute yourselves by chasing after the lusts of your own hearts and eyes. Then you will remember to obey all my commands and will be consecrated to your God.”

Malachi 4:1-2, The Day of the Lord.  “For look, the day is coming, burning like a furnace, when all the arrogant and everyone who commits wickedness will become stubble. The coming day will consume them,” says the Lord of Armies, “not leaving them root or branches.  But for you who fear my name, the sun of righteousness will rise with healing in its wings (Hebrew: kanaph), and you will go out and playfully jump like calves from the stall.”

Mathew 9:20-22.  “Just then a woman who had been subject to bleeding for twelve years came up behind him and touched the edge of his cloak.  She said to herself, “If I only touch his cloak, I will be healed.”  Jesus turned and saw her. “Take heart, daughter,” he said, “your faith has healed you.” And the woman was healed at that moment.”

ANNOUNCEMENTS:

Hub

THE SCENE:  35 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA: 

  • Reach for the sky
  • Let it hang
  • Monkey humpers IC
  • Hand release merkins x 5 OYO
  • Plank jacks IC
  • Carolina dry docks IC
  • 50% run down and back
  • 75% run down and back
  • Bobby hurleys x 5 OYO
  • Iron mikes x 5 OYO
  • Smurf jacks x 10 OYO

THA THANG:

First, The Hub.  Nine cones surrounding a center cone.  Exercises at each cone around the wheel.  Perform the exercise, sprint to the center cone, Bernie to the next cone clockwise.  Repeat until time is called (5 minutes).

Exercises were;

  • 10 hand release merkins
  • 15 bobby hurleys
  • 30 mountain climbers (15 each leg)
  • 10 carolina dry docks
  • 20 iron mikes (10 each leg)
  • 15 plank jacks
  • 10 diamond merkins
  • 15 smurf jacks
  • 20 imperial walkers (10 each leg)

Mary to rest.  Then repeat.  This time go farther! (I believe every man did go farther – nice work!)

 

Next:  Cone War.  Half the PAX are “Team Up” – half are “Team Down”.  Cones set out in a circle with some in the middle.  Run to a cone, perform exercise, then put the cone down/up depending on which team you are on.  Repeat until time or until a Team has all cones up/down.

Round 1: 1 burpee

Mary to rest.  Then repeat.

Round 2: 3 star jacks

Team Up crushed it both rounds.

 

Next:  Sixes at the Corners.  Exercise at each of the four corners then side shuffle/sprint/Bernie to the next corner

Round 1: 6 burpees at each corner

Round 2: 12 merkins at each corner

Round 3: 18 squats at each corner

 

MARY:

PAX choice for 5 minutes

COUNT-OFF & NAME-O-RAMA

12 + 5 Rushing

CIRCLE OF TRUST/BOM:
Q Source 1.11 is “Study”.  The Daily Exploration into The Foundations of Faith.  I love that description…”exploration into the foundations of faith…”.  The QSource says, “Faith is a practice that requires Study to Accelerate.”

I have found a lot of fulfillment and excitement from studying the context of scripture.  I’ve enjoyed it because understanding the context is an antidote to the two main reasons I don’t want to read my Bible; either 1) I find it confusing, and/or 2) the richness of scripture goes over my head because of the difference in culture, language, location, etc.  Exploring those differences and really seeking to understand who these people were, what they meant when they said that, where they were living – I have found that it can unlock treasures within these ancient writings.

There’s a free app called “Bible Hub” that can help you mine the scriptures for treasure.  You can read the Bible in tens of translations, you can see a dozen different commentaries on every verse, in some cases you can see scans of the original papyrus scrolls.  I enjoy using this app to look at the original words of our Bible (I don’t read those words – I’m not smart enough to read Greek or Hebrew, ha) – one feature of the Bible Hub app (Interlinear Chapters) allows you to see English and Hebrew/Greek scripture side-by-side.  You can click on a Hebrew/Greek word and see the definition…how it might be used symbolically…and links every other place that word is used in the Bible.  That information is so powerful and might even provide a texture to stories that you’ve read a dozen times.

Verses we explored;

  • Numbers 15:38-40
  • Malachi 4:2
  • Mathew 9:20-22

Context and detail can provide richness to your reading.  I encourage you to explore into the foundations of your faith daily.  One way of doing that is by studying the original words, people, and places in order to better understand and appreciate what you are reading.

 

MOLESKIN:

Prayers for Booster’s friend’s family, who has suffered a recent tragedy.

Nice to have Mr. Slate transplant to us from Lexington!

QSource 1.11, Study

Bible Hub in the Play Store

Bible Hub in the Apple Store

ANNOUNCEMENTS:

 

Don’t Skip

One comment

THE SCENE:  34 and clear
F3 WELCOME & DISCLAIMER: 
WARM-O-RAMA: 

  • Reach for the sky
  • LBAC F&B OYO
  • Let it hang
  • Monkey humpers IC x 10
  • Mountain climbers IC x 10
  • Tempo merkins IC x 8
  • Down dog / Up dog
  • Projectivator from 10

Mosey to the long guardrail and line up.

  • 5 merkins, jump over the rail, 5 bobby hurleys, jump back over and repeat until time is called

THA THANG:

Mosey to King College parking lot – grab a CMU and line up.

Do 1 blockee.  Rifle carry 2 parking lines and do 1 blockee.  Repeat to the end of the lot. (~15 blockees).

Line up at the bottom of the Award Winning Hill.

Carry your block to the first tree.  Do 10 curl/presses and 10 CMU swings.  Set your block down.  Run to the bottom of the hill and back to your block.  Carry it to the next tree and repeat to the top (7 trees).

Recover to the top of the hill.  Heavy BBS x 10 OYO. Heavy freddys IC.

Same deal as before, only this time from the top down…15 squats each tree.

Recover to the bottom of the hill.

Rifle carry 5 parking lines and do 2 burpee jumpovers.  Repeat to the end of the lot.

MARY:

Around the circle, each PAX led a Mary exercise.

COUNT-OFF & NAME-O-RAMA

Five Juconians and 2 Rushens.

CIRCLE OF TRUST/BOM:

I tagged on to Pool Boy’s Q from Monday.  He quoted the 18th century minister, John Newton.  The essence of the quote was…your life will have challenges and burdens, visualized as a huge bundle of sticks.  You don’t need to try to carry the whole bundle every day.  Rather, carry today’s stick today and tomorrow’s stick tomorrow.  Every day you carry one stick.

I turned that quote around backwards to make another point.  You carry one stick every day.  This morning’s challenge was about consistency.

Do you know what happened 9 years ago today on the tiny island nation of Samoa?  Nothing.  Absolutely nothing.  Nothing significant or insignificant.  Nothing happened at all because nine years ago, December 30th did not occur in Samoa.  In 2011, the nation voted to change where the International Date Line falls relative to their island.  They actually curved the IDL around their island (doing so improved business relations with some of their biggest trading partners, Australia and New Zealand…).  So, at midnight on December 29th, the IDL changed and Samoa went from being the westernmost nation on earth – to being the easternmost nation on earth.  They moved the line that divides our days and in doing so, they went from December 29th to December 31st – and skipped an entire day.

What’s my point?

As you are accelerating your fitness, your fellowship, and your faith – don’t skip a day.  Keep your routine.  Complete one small challenge each day and, over time, you move yourself closer and closer to being a true HIM.

A famous Samoan scholar, Dwayne Johnson, has said, “Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.”

What do you wish you could be successful at?  The good news is that you don’t have to be great at it today.  You just have to be consistent in your pursuit of it. 

Fitness?  You’ve all proven that you have what it takes to get out of bed and be here at 5:30 – great!  Now, do it again Friday.  Then again Monday, Wednesday, and Friday next week.  Consistent hard work leads to success.

Fellowship?  You want to have great relationships and deep fellowship with other HIMs?  Stick around and chat for a minute after the picture.  DM these guys on Slack and catch up on their lives.  With consistent investment in your relationships, over time, greatness will come.

Faith?  Me too.  There is one particular element of my faith that I want to be successful in – leading my family.  For many years of my marriage and many years of my time as a father, I have struggled to be a successful spiritual leader for my family.  I could start leading with enthusiasm but would soon get discouraged and stop.  About two years ago, I finally started to hit my stride.  You know what had changed?  A realization that I didn’t have to be great – just consistent.  I couldn’t pray elegant prayers over my wife every night.  I couldn’t prepare a mind-blowing devotion every night.  I wasn’t – and am still not – great.  But can I pray a simple prayer over my wife today?  Sure.  Can I read a short passage to my kids after dinner?  Yeah.  Now – can I do it again tomorrow?  Absolutely.  Rinse and repeat.

Success in the areas of fitness, fellowship, and faith is achievable for you.  Do the do-able thing today.  Do it again tomorrow….and the day after….and they day after.  

MOLESKIN:

If he were here, I bet Snaggletooth would have known about Samoa…

ANNOUNCEMENTS: