F3 Knoxville

Striving to Rest

THE SCENE: 73 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 SSH, 7 Tempo Squats, 7 Tempo merkins, 10 Mountain Climber, Projectivator, 5 Burpees, 5 Cherry Pickers, Stretch

THA-THANG:

Heavy Stations – 2 ROUNDS

Round 1
CMU Thrusters
CMU Lunges
CMU Tricep Extension
Tire Flips
Heavy Ball Throw Down
Pull-ups

CMU Squats
TIMER: Bear Crawl down and back

Round 2
CMU Kettleswing
CMU Curls
Heavy Ball Throw Up
CMU Single-leg Squat
CMU Single-arm Row
Sledge Hammer Swings on Tire
Pull-up
TIMER: Bernies down to end and back

MARY:
PAX Choice

COUNT-OFF & NAME-O-RAMA
10 STRONG

CIRCLE OF TRUST/BOM:
For a couple years now, God has been trying to teach me to slow down and be with Him, and learn how to listen to His voice. When I resigned from my position, I thought I would be able to slow and be better at hearing God, but I found I wrestled more with restlessness than while I was working.

I have been disappointed in this season of restlessness: I have not been able to still my soul, to listen for very long –  only in moments – and understand this season of my life.

Meditating on Psalm 23 has been very helpful, as well as using the Pause App from Wild at Heart. But my prayer, even as I prepare to be away on vacation, is found in Matthew 11:28-30, particularly in the Message translation.

Matt 11:28-30 “Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly.” (The Message)

MOLESKIN:

ANNOUNCEMENTS:
Shield Lock Group on Fridays 5am; July 2 Convergence @ JUCO; July 9 Family Q 9am; July 15-16 Shield Lock Backpacking Trip – see Slack for details

Accountability

THE SCENE: 76
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • The Thang
    • 4 Corners (20 reps): 1. Merkins (reg, diamond, wide, stagger)
    • 2. Legs: squat, lunge, Bobby Hurley, toe merkins
    • 3. Abs: (BBS, LBC, Heels to Heaven, side crunches)
    • 4. Burpees – 5 each corner
  • Mosey to Playground: 4 Rounds: 6 pull-ups, 10 merkins, 5 wall-ups
  • Mosey to Bell 4 “Corners” (Bear crawl to each)
    • 20 dips
    • 20 Bulgarians -10 each leg
    • 20 decline merkins
    • 20 box jumps
  • Mosey back to Shovel Flag

MARY:
PAX choice – The Skewer, Rosalita, Basilisk, Protractor, Hairy Rocket in Plank

COUNT-OFF & NAME-O-RAMA
6STRONG: Kick, Mathlete, Borg, Tuba, Skewer, and me, Snaggletooth

CIRCLE OF TRUST/BOM:
Accountability. This is a tough one. Here’s what Q Source has to say about it:

“Submission To Standard Through Enforcement and Consequence

The HIM seeks Accountability because his life is not his own.

No matter how dedicated or deliberate a HIM is in the building of his Guardrails, there will be some stretches of his road that he will not be able to shore up through his own Bricklaying. These are a man’s Blind Spots , the hard-wired gaps in his nature that he cannot protect without help.”

“The Survivor is ruled by his Blind Spots. Like an insatiable parasite they slowly suck the life out of him. The Sad Clown softly submits to his Blind Spots, seeking to uncomfortably coexist with them long enough to die without ever having to asking for help eradicating them. His is a life of solitary denial and Hopelessness.

The HIM is different. Because he is a Servant who lives for his Mission, he treats his Blind Spots like any other Obstacle in his life–as a Problem that impedes Movement. Because a Problem can and must be remedied, the HIM does so by seeking Accountability. For a Blind Spot, that is the only thing that works. Although this requires him to admit his Problem to others, the HIM presses forward because his pride and sense of self are less important than the people he Serves.

After all, because he is Living Third, his life is not his own.

Accountability shines the light of Hope into a man’s Blind Spots.”

The need for accountability is hardwired and we only seek it out when we know for sure that we can’t accelerate on our own and we’re actually drowning without help. When life goes sideways, when we get sloppy, we remember what the bricklaying and guardrails are for. And when we realize that we can’t do it on our own – “we are powerless to change” – then we reach out for help. This is where I am. I am a mess – with just enough brain cells to know that I need help. This requires honesty that I don’t want because it will expose my vulnerability. I find this in each circle of my life: between God and myself, my wife and myself, my 2.0s and my community. So I am reaching out to our Shield Lock because I need help and need someone to know it. There are other ways that I reach out for help: counseling, friendship, reading books and practices that help me slow down and look inside. We’re not losers because we need help. We’re actually hardwired to need help.

MOLESKIN:

ANNOUNCEMENTS:
Convergence July 2, Shield Lock on Friday 5:00, Shield Lock Camping Trip

HEAVY PT @ RAMPART

SCENE: 63

DISCLAIMER: WELCOME F3 (Fitness. Fellowship. Faith) – Snaggletooth – NOT A PROFESSIONAL
 FREE WORKOUT – Own volition – take care/modify as needed
 CELL PHONE for emergencies

WARM-UP
1. SSH
2. Tempo Squat x7
3. Tempo Merk x5
4. Mtn Climber x10
5. LBAC F/B X7
6. Moroccan x7
7. Grady Corns x7
8. Chattanooga Cherry Pickers x7
9. Burpees 5 OYO
10. Knoxville Cherry Pickers 5-IC
11. Stretch OYO

Grab CMU’s, to Ft Hill

THE THANG
1. 25 Curls – farmer carry (2 CMU)
2. 25 Tri Ext – farmer carry (2 CMU)
3. 25 Stagger Merkins – murder bunny
4. 20 Thrusters – rifle carry
5. 15 Blockees – rifle carry
6. 20 Heavy BBS – murder bunny
7. 25 Heavy Squat Jump – farmer carry (2 CMU)
8. 25 Heavy Lunges – farmer carry (2 CMU)
9. 20 Good Mornings – put away 1 CMU
10. 25 Curls
11. 50% Run
12. 100% Sprint
MARY – PAX CHOICE IF TIME

COUNT-OFF & NAME-O-RAMA
Skeletor, Olive Oil, Wingman, Airborne, Snaggletooth, and FNG Tootie (Nate Riddle) – WELCOME!

CIRCLE OF TRUST/BOM:

2 meditative readings of Psalm 23. 1st time listen and pay attention to the word or phrase that stands out. 2nd time listen – this is God’s word to you. How do you respond to it?

The Lord is my shepherd; I shall not want.
2 He makes me lie down in green pastures.
He leads me beside still waters.
3 He restores my soul.
He leads me in paths of righteousness
for his name’s sake.

4 Even though I walk through the valley of the shadow of death,
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.

5 You prepare a table before me
in the presence of my enemies;
you anoint my head with oil;
my cup overflows.
6 Surely goodness and mercy shall follow me
all the days of my life,
and I shall dwell in the house of the Lord
forever.

MOLESKIN:

GREAT WORK MEN!

Until they can get their own CMUs, I like bringing ours from The Project. I figure it’s a treat. Rampart put in a good hustle – especially FNG Tootie!

Thunderclaps to the men of RAMPART – I was running a couple minutes late and they started warming up until I could get settled in with them. (Those 15 minutes early make a difference!) But these guys came to get better – and they already keep a high bar with great comradery. I was honored to join these fine men while their AOQ was downrange. Keep up the good work guys!

ANNOUNCEMENTS:
FAMILY Q @ PROJECT, CONVERGENCE @ JUCO

HEAVY Q @ THE PROJECT

THE SCENE: 66 and gloomy
F3 WELCOME & DISCLAIMER – DONE.
WARM-O-RAMA:

2. Projectivator x7
3. Tempo Squat x7
4. Tempo Merk x5
5. Mtn Climber x10
6. LBAC F/B X7
7. Moroccan x7
8. Grady Corns x7
9. Chattanooga Cherry Pickers x7
10. Burpees 5 OYO
11. Knoxville Cherry Pickers 5-IC
12. Stretch OYO
13. Mosey to Playground

THA-THANG:

• Playground: 5 pull-ups/20 merkins (2X)
• MUCHO CHESTO @ Amphitheater: 10 – merkins, 10 – wide merkins, 10 – diamond merkins, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6) (rinse/repeat)
• Mosey to RC
• FLORA 1-2-3 (partner up, 1CMU/PAX)
o Upper: P1 – 100 Diamond Merk (switch every 10)
 P2 – Plank on CMU
 P1+P2 Lap around Parking Lot with CMU
o CORE: P1 – 200 LBC (switch every 20)
 P2 – Hold legs 6” w/ CMU above head
 P1+P2 Lap around Parking Lot with CMU
o LOWER: P1 – 300 Squats w/ CMU (switch every 25)
 P2 – Al Gore with CMU
 P1+P2 Lap around Parking Lot with CMU

Mosey to Playground – 5 pull-ups+20 BBS+5 pull-ups

MARY:

PAX Choice: Hello Dolly, Side crunches (both sides, obviously), Flutterkicks, Mountain Climbers, Freddy Mercury, Heals-to-heaven

COUNT-OFF & NAME-O-RAMA
6STRONG: Kick, Rocket, Biohack, Bobbit, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:

I shared about a personal family issue that we had prayed about last week. And it necessitates the urgency of speaking to our children about things we may not feel ready to put on them. These are things that I am needing to teach to my children now:

  1. Life is hard. We are born into a world at war. We have an enemy of our souls that is ultimately behind the evil, brokenness, and tragedy in our fallen world.
  2. You are not the center of the universe – God is. And life in/with HIM is truly life – an adventure and a romance.
  3. You are not in control – but you have a role to play in how things unfold and how His Kingdom advances. Everything about who you are is created by purposeful design for such a time and place as this.

MOLESKIN:
The above COT/BOM is not original to me. I learned it from John Eldredge, author of Wild at Heart and several other books. 

Thank you for your friendship and prayers, brothers.

ANNOUNCEMENTS:
FIRST EVER VQ at Rampart tomorrow!

Family Q coming up – see Slack.

Other stuff too.

HEAVY PT @ RAMPART

THE SCENE: 54
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Lap around Parking Lot
2. Projectivator x8
3. Tempo Squat x7
4. Tempo Merk x5
5. Mtn Climber x10
6. LBAC F/B X10
7. Grady Corns x10
8. Chattanooga Cherry Pickers x10
9. 5 Burpees OYO
10. Stretch OYO
11. Grab a CMU and mosey to baseball parking lot

THA-THANG:

 FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
P1+P2 Lap Parking Lot with CMU
2. CORE: P1 – 200 LBC (switch every 20)
P2 – Hold legs 6” w/ CMU above head
P1+P2 Lap parking lot with CMU
3. LOWER: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
P1+P2 Lap parking lot with CMU

 ON THE MOVE – 1 CMU/PAX
1. Lunges – 20 Squats
2. Rifle Carry – 20 Curls
3. Bear Crawl – 20 Thrusters

(DIDN’T GET TO THE REST!)
4. Mosey – 20 Tri Extensions

5. Lunges – 10 Blockees
6. Rifle Carry – 20 Am Hammers (2-ct)
7. Bear Crawl – 20 Kettle Swings
8. Mosey – 20 Good Mornings

COUNT-OFF & NAME-O-RAMA
Wingman, Olive Oil, Skeletor, Piston, Creeper, and Snaggletooth

CIRCLE OF TRUST/BOM:

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

God Disciplines His Children
4 In your struggle against sin, you have not yet resisted to the point of shedding your blood. 5 And have you completely forgotten this word of encouragement that addresses you as a father addresses his son? It says,

“My son, do not make light of the Lord’s discipline,
and do not lose heart when he rebukes you,
6 because the Lord disciplines the one he loves,
and he chastens everyone he accepts as his son.”[a]

MOLESKIN:
Great time with the Rampart men! “Thanks for enjoying that workout!”

ANNOUNCEMENTS:
Official LAUNCH of RAMPART: Memorial Day!