F3 Knoxville

Author: Snaggletooth

Stairway to (CMU) Heaven

THE SCENE: Serious gloom
F3 WELCOME & DISCLAIMER: Yes with cell phone for emergency
WARM-O-RAMA:
Easy lap around parking lot, SSH x10, tempo squats x5, tempo Merkins x5, stretch OYO
Mosey to Parallel Bars for 10 squats, 10 inverse rows
Mosey to Pool Wall for 5 Wall-ups
Mosey to Playground for 5 Pull-ups
Mosey to Recruiting Center – 5 burpees along the way, bear crawl along the way
Grab 1 CMU/pax, Rifle carry to theater side stairs, 10 lunges along the way

THA-THANG: Stairway to (CMU) Heaven

ROUND 1:
• 10 Single arm rows (each side) – CMU stairs
• 10 Lunges (each leg) – CMU stairs
• 10 Good Mornings + 10 BBS– CMU stairs
• 10 Uneven Merks (each side) – CMU stairs
• 10 Kettle swings + 10 Overhead Calf Raises – CMU stairs
ROUND 2:
• 10 Narrow Merks + 5 plio merks (each side) – STAIRS
• 10 Thrusters + 10 Squats – STAIRS
• 10 Curls + 10 OHP – STAIRS
• 10 Dolly + 10 Flutterkick (4-ct) – STAIRS
• 10 Tri Ext + 10 Curls – STAIRS

MARY:
Ring of Fire – Work up 1 to 5 merkins, and back to 1 Merkin

COUNT-OFF & NAME-O-RAMA
4 Horsemen of the Apocalypse: Mathlete, Chako, Tuba, and me

CIRCLE OF TRUST/BOM:
Meditating (square breathing method) on Proverbs 3:5-6

Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him and he will direct your path.

MOLESKIN:

ANNOUNCEMENTS:
The Project Halloween – City of Oak Ridge Halloween on Thursday, Oct 28 – info on Slack

Iron Pax Recovery Workout: Steeplechase

THE SCENE: 66 and “Cloudy with a Chance…”
F3 WELCOME & DISCLAIMER: Yes sir.
WARM-O-RAMA:
Projectivator x5, Tempo Squat x5, Cherry Picker x5, Tempo Merkins x5, individual stretch, mosey to Pool Wall.

THA-THANG: “The Steeplechase”

  • Pool Wall: 5 Wurpees (burpee+wall-up)
  • Playground: 5 pull-ups + 5 chin-ups (forward/backward grip)
  • Amphitheater: 5 boxjump+5 Bonnie Blair; Bernie up hill; 5 BBS+5 Heels-to-Heaven (2-ct); Bear Crawl down hill; Mucho Chesto (1 round): 10merks+10 diamond merks+10 werkins+10 stagger right+10 stagger left merkins; mosey up sidewalk to road
  • Karaoke (right/left), Side shuffle (right/left), Mosey to Lake
  • Lake: Lazy Dora (partner up): 100 shoulder taps + plank (switch every 10 reps till 100)+lap; 200 LBC + 6-in Leg Lift (switch every 20 reps till 200)+lap; [CALLED RECOVERY FOR TIME] 300 Squats + Al Gore (switch every 25 till 300)+lap.
  • [DID NOT GET TO K-2(5) FOR 5 HILLS – too bad, so sad]
  • Here what we missed – 5 Hills:
    1. 5 Burpees – sprint hill – 5 burpees at top
    2. 5 Bobby Hurley (2-ct) – hill – 5 BH at top
    3. 5 starfish (2-ct) – hill – 5 starfish at top
    4. 5 lunges (each leg) – hill – 5 lunges at top
    5. 5 diamond pushups – hill – 5 diamond pushups at top
  • Mosey to Friendship Bell – Mosey to Shovel Flag

MARY:
NO TIME FOR MARY – BORG led us in some Cool Down Yoga/isometric stretches and good wisdom. Good stuff – DM Borg for more info.

COUNT-OFF & NAME-O-RAMA
6 Knuckleheads recovered from Iron Pax Madness! Welcome FNG Jacob AKA Mr Burns (of The Simpsons fame)

CIRCLE OF TRUST/BOM:
Romans 12:1-2 in 2 translations for meditation

A Living Sacrifice
12 Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. 2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. (ESV)

Place Your Life Before God
12 1-2 So here’s what I want you to do, God helping you: Take your everyday, ordinary life—your sleeping, eating, going-to-work, and walking-around life—and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out. Readily recognize what he wants from you, and quickly respond to it. Unlike the culture around you, always dragging you down to its level of immaturity, God brings the best out of you, develops well-formed maturity in you. (The Message)

Like most men, I have spent a lot of time trying to get better, trying to BE BETTER – a good example is F3. Unfortunately, a lot of our self-improvement efforts amount to sin management, behavior modification, improving from the OUTSIDE-IN. The Bible clearly teaches the opposite: we can’t do it. Our hope lies in trusting what God has done, IS DOING, for us. As we give our “everyday, ordinary life” to God, as we believe/trust/relax in God and what He’s doing, He transforms us from the INSIDE-OUT. He’s playing the Long Game for us – developing “well-formed maturity” in us. Let Him do it.

MOLESKIN:
Thursdays at The Project are typically Heavy PT (CMU work, tire flips, cut telephone poles, battle rope, etc) but after Tuesday’s Iron Pax we thought a recovery workout was in order. (Sorry Tuba! Heavy PT is our jam!)

ANNOUNCEMENTS:
Welcome FNG Jacob/Mr Burns; Iron Pax; Hardship Hill; Project Pax to Pray for this week: Bobbit; Coffeeteria @ Dunkin

IronPAX Recovery Workout

THE SCENE: 64 and cool
F3 WELCOME & DISCLAIMER – Yes and Phone in case of emergency
WARM-O-RAMA
SSH, Tempo Merk, Mountain Climbers, Tempo Squats, Cherry Pickers, Individual Stretch, Mosey to Recruiting Center

THA-THANG:
4 Corners – 3 Rounds – 20 Reps

Arms
20 Curls
20 Single-arm Rows
20 OHP
TRAVEL: Murder Bunny

Legs
20 Heavy Squats
20 Heavy Lunges
20 Heavy Squat Jump
TRAVEL: Rifle Carry

Abs
20 Heavy BBS
20 Heavy Freddy
20 Heavy Heals-to-Heaven
TRAVEL: CMU Bear Crawl

Back/Body
20 Good Morning
20 Blockees
20 Thrusters
TRAVEL: Heavy Lunge

We had time so we added 10 Heavy Dips + 10 Tricep Extensions (Thanks Kick!)

Mosey back to Shovel Flag

MARY:
PAX Choice – LBC, Freddy Mercury, E2K, Basilisk, Prone Row, Hello Dolly, Flutterkick

COUNT-OFF & NAME-O-RAMA
5 Lucky Bastards – Good crew to enjoy Heavy PT and some coffee/water afterwards

CIRCLE OF TRUST/BOM:
Romans 12:1-2 (ESV)

I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. 2 Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

MOLESKIN:
Biohack is the hero today with coffee, cups, and (almond?) milk and Kick-Flip, our Fearless Leader for the water! Good work, gents!

ANNOUNCEMENTS:
Hardship Hill Obstacles – something about a deep leaf-covered hole filled with sharp wooden pikes… with little people dressed in teddy bear suits and spears? Kickflip has all the details…

HEAVY PT

THE SCENE: Perfect gloom
F3 WELCOME & DISCLAIMER: Yup.
WARM-O-RAMA:

  • SSH
  • LBAC – fwd/bwd
    • Tempo Squats
    • Tempo Merkins
    • Mountain Climbers
    • Cherry picker x5
    • MOSEY TO POOL WALL
    • @Pool Wall – 5x Wall-up
    • @Playground – 5x pull-up
    • @Amphitheater – 5x boxjumps
    MOSEY TO RECRUITING CENTER

THA-THANG:
Heavy Stations – 2 ROUNDS
Round 1
1. CMU Thrusters
2. CMU Lunges
3. CMU Tricep Extension
4. Tire Flips
5. Ball Throw Down
6. Inverted Rows (on pull-up bar or handrailing)
7. CMU Squats
8. Bear Crawl – TIMER
Round 2
1. CMU Kettleswing
2. CMU Curls
3. CMU Curls
4. CMU Single-leg Squat
5. CMU Single-arm Row
6. Sledge Hammer Swings on Tire
7. Pull-up
8. Bernies down to end and back – TIMER

MERKIN CIRCLE-Pyramid Thing
In a circle, Pax holds plank while 1 at a time does 1 merkin. When everyone does 1, add 1 merkin each round up to 3 and back down.
Mosey back to Shovel Flag.

MARY:
PAX Choice

COUNT-OFF & NAME-O-RAMA
Crazy 8

CIRCLE OF TRUST/BOM: We focused on verse 5 – waiting. What do we do while we wait? We shared 3 things: Be in the Word to hear His specific word for your situation, PRAY, and worship while you wait.

Psalm 130 (The Passion Translation)

Lord, I cry out to you out of the depths of my despair!
2 Hear my voice, O God!
Answer this prayer and hear my plea for mercy.
3 Lord, if you measured us and marked us with our sins,
who would ever have their prayers answered?
4 But your forgiving love is what makes you so wonderful.
No wonder you are loved and worshiped!
5 This is why I wait upon you, expecting your breakthrough,
for your Word brings me hope.
6 I long for you more than any watchman
would long for the morning light.
I will watch and wait for you, O God,
throughout the night.
7 O Israel, keep hoping, keep trusting,
and keep waiting on the Lord,
for he is tenderhearted, kind, and forgiving.
He has a thousand ways to set you free!
8 He himself will redeem you;
he will ransom you from the cruel slavery of your sins!

MOLESKIN:
SO. MUCH. FUN. Love these guys – Praying for school starting up

ANNOUNCEMENTS:
CSAUP – Kick’s got a team going – SIGN UP; Oak Ridge Outdoor Concert coming up – good food trucks, music, etc

Friendship and Servant Leadership

The Scene: 70 and humid

Welcome/Disclaimer – YES

Warmup: SSH, Tempo Merkins, Mountain Climbers, Overhead Clap, LBAC-fwd/bckwd, Projectivator, Cherry Pickers

The Thang
• Follow the Leader to Library Parking Lot: mosey, side step, karaoke, bear crawl, skip, high knees to library parking lot: burpee broad jump toward Amphitheater
• Mucho Chesto @ Amphitheater: 10 – merks, 10 – werkins, 10 – diamond merks, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6)(rinse/repeat)
• 10 Box Jump/Step Up and Bernie up hill, 10 jump squats at top. (rinse/repeat)
• @ Playground: Baby Murph – 5 pull-ups, 10 merks, 15 squats (5 rounds) = 25 pull-ups, 50 merks, 75 quats
• Bear Crawl to Pool: 10 Wallups
• Follow the Leader to Friendship Bell: mosey to Parallel Bars – hold Al Gore till each pax has a chance to hand walk across bars, BBS till 6, mosey to Friendship Bell for Mary

MARY:
Kick-Flip to lead, other AOQs and guests, and Judge Judy

COUNT-OFF & NAME-O-RAMA
16 STRONG

CIRCLE OF TRUST/BOM:
2 years and 2 months ago, David Greer became Kick-Flip. (He pointed out that I was on Q that day!) Today we know him as a man of character, a leader among men. When he leads, he’s creative, he’s personal, he pushes us. He serves us by leading. So many of his Qs are memorable, the workout, the word, his leadership and drive, his friendship and encouragement. We are all better men because of him and we are glad to give him the Shovel Flag as our AOQ at the Project.
Maybe one of you will be AOQ after him. I hope you will all step up to Q soon. Just as we need Kick-Flip to show up, we all need you/each other to show up. It’s not only how we get better as men and leaders, it’s how we see and experience the diversity and creativity of God in fitting us together, in both our leading and our following. Your strengths pushes us in our weakness and vice versa. We are all disciples, followers/fellow travelers, friends, of Jesus. In Christian friendship, we disciple each other. We encourage each other. We call each other higher up and further in. Friendship is discipleship when Christ is in you. When you Q, you both lead and serve the men around you as friends. It is both friendship and servant leadership.

MOLESKIN:
Much appreciation to Judge and guys from other AOs who came to support and celebrate the passing of the The Project Shovel Flag to Kick-Flip. Shout out to Trolley who began the tradition of taking the picture at the Friendship Bell.

PRAYER:

Ribbed’s wife, men at Equalizer and other AOs whose marriages are struggling, Kick-Flip’s wife and new baby on the way

ANNOUNCEMENTS:
July 24 CSAUP “Off the Chain”