F3 Knoxville

Pax in a Box

THE SCENE: Perfect! Clear and 62*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20, Tempo Squats x 10, Tempo Merkins x10
THA-THANG:

  • Mosey to Church w weight- 20 overhead presses
  • Mark out imaginary 4ft Box for 11’s w Burpees/BBS, 7’s w Curls/Lunges, 7’s w Triceps/Squats,
  • Run two Laps around parking lot
  • Mosey to Street- using stripes on street Lunge to stripe do 3 Merkins at every stripe, bear crawl up hill w 3 Merkins at every stripe to top, bear crawl back down hill
  • Mosey w weight to trailer and drop weight
  • Mosey to Church parking lot Circle up for Ring of Fire on your six. Pass jagged pills and do American Hammer while holding Boat position. Pass jagged pills while holding leg lifted position and doing over head Arm extensions w pills.

MARY:
American Hammer, Tempo Hello dollys X 10 Tempo Box Cutter’s x 15 Tempo BBS x 10
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Never under estimate the EH-Emotional/Eternal Headlock. It takes persistence to get some guys out. If it wasn’t for High Heels staying on me I wouldn’t be here. Keep up the EHing it’s how we grow!
MOLESKIN:
Extra prayer goes out to Half Caff and Veggie with Jobs, Life, and family.
ANNOUNCEMENTS:
Keep up the good work with Iron Pax Challenge, get ready for Brolympics

Better Than Money

THE SCENE: Almost 80 and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Lunges each leg, 10 Windmills, 8 Cherry Pickers, 7 Forward Baby Arm Circles, 5 Forward Wide Arm Circles, 7 Backward Baby Arm Circles, 5 Backward Wide Arm Circles
THA-THANG:
Mosey to driveway that goes to northeastern corner of Admin Bldg.  We will divide into teams of two men each to do Doras.  While one partner runs to end of driveway, does ten merkins, and runs back the other partner will be doing the exercises.  Then partners switch places. The exercises will be done with a set of bricks that will be available.  These are the exercises the partners will do as a team:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Tricepts
  • 100 Rows with bricks at sides
  • 100 Punches where both hands = 1
  • 1000 Upward Wings
  • 100 Downward Wings
  • 100 Outward Wings

Mosey to grass area that is marked with lines at ball field closest to flag.  20 Hello Dollies.  We will then do sprints from one sideline to other on marked field.  We will do six sprints.  Then 20 more Hello Dollies.  Then six more sprints.  Then football toss where each man must do an out and each man must throw a pass.  Any missed balls or bad tosses equating to a missed ball equals two burpees for the entire squad.  All men not throwing or passing will do Big Boy Sit-ups.

Mosey to Pavilion that is close to flag.  We will do 30’s starting with 5 bench dips and 25 picnic table pull-ups, then going up and down in increments of five until we end up with 25 bench dips and 5 picnic table pull-ups.

Mosey to bottom of mini cardiac hill.  Sprint up cardiac to AO.

MARY:
25 Box Cutters.  10 Shoulder Taps, each shoulder.
COUNT-OFF & NAME-O-RAMA
11 men with two FNGs:  Pigsticker (Mark McKeen) and Party Pooper (Shaun Wynne)
CIRCLE OF TRUST/BOM:

Loving Us Back

Let’s face it, commercials work because we love the products that commercials sell.  We love nice things and we love entertainment.  One thing those of us in modern society love is technology.  We spend a significant amount of time on our cell phones.  We love our computers and our Flat Screen Televisions.  We often ignore other things around us because we are so consumed.  I remember a television commercial where a family was in a majestic nature spot – I think it may have been the Grand Canyon.  The family notices a large TV screen on a cliff overlooking the majestic canyon.  The TV screen the family sees is showing the same scene that they can observe via the view of the canyon.  They are fascinated with the TV shot and look at the TV rather than the natural view.  The idea of the commercial was to show how amazing the particular company’s television was, that it could create a picture so much like the real thing.  But, I couldn’t help but laugh at the social commentary that the commercial makers probably didn’t mean to imply.  Here was a family in the middle of the Grand Canyon and they would rather look at the TV screen than the real thing!

We are also consumed with entertainment.  People spend thousands of dollars to take their families to Disney each year.  Ocean liners offer the best of vacation cruises.  Hotels offer us all the luxuries money can buy.

And, speaking of money, we are consumed with that.  Money Magazine annually ranks the best places to live for your dollar in the United States.  We push on in our careers hoping for greater salaries so that we can buy bigger houses and get more “things.”  A favorite past-time of many is to go to malls to buy “things” or go online to buy “things.”

I am certainly guilty.  I find myself looking at homes in neighborhoods more costly than I can afford, wishing I could live in THAT house.  I was making fun of the TV Commercial of the nature scene above.  I may not be consumed with televisions but I am consumed with Nature Gear.  I love looking at camping gear, dreaming of getting a newer tent, the greatest pair of hiking boots, the most comfortable sleeping bag.

We love technology, products, entertainment and money.  The problem is that these things don’t love us back.  They are what they are and they can be nice and great to have.  But do these things build us up?  Can we talk to them to obtain better understanding?  Do they form relationships with us?  Do they have our back in times of trouble?  Do they lead us to be better men?  Do our products and money love us?

We need to invest in relationships, men.   People love us back.  And when we give our time to others, we get rewards back that fill us up in ways that products cannot.  Our relationship with God is the most important.  Thanks you, Lord, that you love us back.

I am thankful that I have friends like those of you in F3.  I have brothers that love me back.  I have brothers that share something that is more than words can describe.  I have relationships with men that have my six.  That raise me to a higher standard.  That push me to be the best that I can be.  That lead me to more than money can buy.  That bring me closer to the Glory of God.

And another thing – what we have in F3 doesn’t cost money.  It is Free 99!!

MOLESKIN:
Prayers for Junk’s wife, for Pinto and Mr. Jinxy’s health, for Mayberry, and for Mr. Rogers and his family.

ANNOUNCEMENTS:
Coffeeteria at Panera with Pluto who joined us for the BOM.

The Assembly Line

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Played text to speak, side straddle hops, little baby arm circle, and cherry pickers.
THA-THANG:
The Assembly line:

  • One man at each CMU setup in a line.
  • One extra man at the F-Bomb (60 pound over sized bag about 50″ wide)
  • While the one pax carries the F-Bomb down to the road and about 100 yards roundtrip.
  • The rest do one of 10 exercises(listed in pic below), once he returns, he goes to the end of the line and everyone moves up a space.
  • Switch to the next exercise.

MARY:
Flutter kicks and box cutters
CIRCLE OF TRUST/BOM:
I have been treating some of my daily life like an assembly line.  There are large task that I need and want to finish and by setting aside a little time every day, I have started to complete some of these things.  Nothing is too large to accomplish or overcome.  Sometimes it takes a whole assembly line of support, or you learn how to do the next part of the assembly line and you keep moving.  Eventually you get a finished product.
MOLESKIN:

F3 Workout

Walter and Abraham

THE SCENE: 73* (I really can’t remember that is a guess, warm and humid and perfect)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I started the warm up by telling the story from this past weekend at the 9/11 Memorial in NYC.  I walked up to the north memorial and placed my hand on a name: Abraham Zelmanowitz.  I remembered the name just because of how unusual it is.  Later in the museum, as fate would have it I saw his name again, along with his story.  He refused to evacuate his building because his friend and coworker, Ed Beyea, was a quadriplegic and could not evacuate in the stairs.  He waited with his friend along with an FDNY firefighter for help and perished when the tower collapsed.  This man died before he’d leave a friend behind.

  • SSH
  • Three point squat
  • Shoulder taps from plank
  • Moroccan night clubs

THA-THANG:
Mosey to the Big Ball stairs for 9/11 WOD: Perform 9 reps at bottom, at first landing, and at top for 11 rounds: 9 merkins at bottom, 9 squats at first landing, 9 BBSUs at top.  Repeato x11.  Stop random person from walking away with the key bag and all our stuff.

On the ground, I had written the fallen first responders broken down into their jobs:

  • 8 EMTs
  • 23 NYPD
  • 37 Port Authority
  • 343 FDNY

These people charged into fire and unknown to provide aid to people they’d never met before.  So we are going to honor them with exercises.
EMTs – Eight, 8-count bodybuilders
NYPD – 23 plank jacks
Port Authority – pull ups
FDNY – 343 flutter kicks as a group

Return to SP

COUNT-OFF & NAME-O-RAMA
10 Strong: Operation, Casper, Wings, Swanson, Alter Boy (LexSC), Passport, Carrot, Quarantine, Ripper, Abort
CIRCLE OF TRUST/BOM:
My second person I wanted to honor did not perish on 9/11.  Though that was the day that ultimately determined his fate.  Walter Greene Jr, who was a Connecticut state trooper and Marine Corps veteran, passed away on May 31, 2018 from cancer caused from his involvement in the recovery efforts directly following the 9/11 attacks.  Trooper Greene was a canine handler, and was part of the search and rescue effort.  The search and recovery effort was a 24 hour a day operation that lasted 8 months.
We are losing first responders every day, STILL.  People who disregarded everything in an attempt to save just one person.  We cannot let the heroes of that day fade away.  We must tell their stories and learn of more, and repeat them to people who may not know.

IPC Week 2 + Tyranny Over the Mind of Man

THE SCENE:  Cool and clear.  A gaggle of joggers today!
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA: OYO
THA THANG:

IronPax Challenge Week 2
Two waves of HIMs – one starting at 0500 – another at 0530

4 Rounds for Time (Elapsed time scoring):

Round 1:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 1600 meter run

Round 2:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 1200 meter run

Round 3:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 800 meter run

Round 4:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 400 meter run

MARY:

This and that while the six comes in.

COUNT-OFF & NAME-O-RAMA

21 HIMs

CIRCLE OF TRUST/BOM:
Last week, I took the family to Washington D.C.  For the first time in my life, I visited the Thomas Jefferson Memorial, just south of the National Mall.  It honors a true HIM among HIMs.

Inscribed in the rotunda are these words, “I have sworn upon the altar of God eternal hostility against every form of tyranny over the mind of man”.  He wrote these words specifically about religious freedom – that no one should be forced into a belief in an ideology.  But since reading them, I’ve replayed them over and over in my mind, “eternal hostility against EVERY form of tyranny over the mind of man…”

Oppression – domination – subjugation…  Ask yourself this – “Is there tyranny over your mind?”.  What holds you back from your potential as a man?  What limits your effectiveness as a father? What restricts the love you give as a husband?  What keeps you distant from your creator?  What stops you from being a great friend?

Maybe you bend the knee for our preferred tyrant in the 21st century, Busyness, and are ruled by your calendar and commitments.

Perhaps you devotedly serve a tyrant with a 5-inch screen (your smartphone) – to be endlessly entertained instead of engaging with a world that desperately needs your presence.

Maybe your tyranny is Self-Sufficiency – which is a source of your pride, but also the cause of your isolation and loneliness.

Or maybe you’re ruled by Idleness – rather than reading a book about growth as a father or husband, you’d prefer to Netflix and chill every night of the week.

Or maybe you have no idea what authentic lovemaking looks like, because you have greedily lapped up the lies of a tyrant named Pornography.

Or, perhaps you are like me – haunted by all of these and many more, and often ruled by a heartless tyrant named Selfishness.

That thing which keeps you from investing in relationships…from studying…from praying…from improving day-by-day…from becoming the best version of yourself – that is the tyranny of your mind.  It has dominion over your life.  Regardless of how good it may feel to serve that tyrant, IT IS YOUR ENEMY.

I challenge you to follow Jefferson’s example – pledge eternal hostility against that tyrant which you have served.  Resent and cast off that oppressor which has ruled you and held back your potential.  Refuse to let it govern your life and legacy.

Fighting your enemy will be hard.  You will at war with yourself.  But there’s good news – many men have gone before you and they have provided resources for you.  Study up on strategies to defeat your enemy (read a book about your struggle), form alliances with others who are fighting the same fight, and you can seek wisdom from those who have found success before you.

Romans 8:5-6, “For those who live according to the flesh have their minds set on the things of the flesh, but those who live according to the Spirit have their minds set on the things of the Spirit.  Now the mind-set of the flesh is death, but the mind-set of the Spirit is life and peace.”

MOLESKIN:

Follow-up challenge.  One of the best strategies to combat a tyrant of the mind is to form alliances with like-minded men.  You and I need accountability in order to overcome our entrenched adversaries.  After you unmask that thing which has been holding back your potential (your tyrant) – do something courageous and post about it in JUCO GroupMe.  Answer these two questions:  What is the thing that has oppressed your mind and limited your potential as a man? – AND – What step(s) are you taking to overcome it?  Form alliances with others who are in the same fight – pray for, encourage, and provide accountability for the men around you.

ANNOUNCEMENTS:

Submit your scores on https://f3greenwood.com/ironpax-form/

TTP tomorrow
2.0 Workout in two Sundays