F3 Knoxville

Murph Prep / 2 For Tuesday

F3 Q  – 5.2.23

  • Asylum PM 
  • 5:45pm – 6:30pm
    • Pre-ruck / Shield Lock at 5:10pm

[ The Scene ] 

  • 60s
  • Windy 
  • Sunny

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

The cool thing about today? It’s 2 For Tuesday ON May 2nd. So let’s roll. So let’s roll. 

[ Warm o Rama ] 

  • SSH: 5×4
    • 5 merkins 
  • SSH: 10×4
    • 5 merkins 
  • SSH: 15×4
    • 5 merkins 

(Rinse + Repeat — 2FT!)

[ The Thang ] 

— Mosey to the Coliseum — 

(1) Murph Practice — May’s Metric Workout

  • Murph 
    • 1 mile run 
    • 300 push-ups
    • 200 squats
    • 100 pull-ups
    • 1 mile run
    • All with a 20lb weighted vest
  • TOC (Top Of Coliseum)
    • 5, 10, 15 model — all on a 1-count
      • 5 shoulder presses (in place of pull-ups — hitting the lats)
      • 10 merkins 
      • 15 squats 
      • Sprint, not mosey, sprint around the circle as fast as you can 
      • Rinse and repeat once 
    • 10, 10, 10 model — all on a 1 count
      • 10 dry docks
      • 10 merkins 
      • 10 squats 
      • Sprint, not mosey, sprint around the circle as fast as you can 
      • Rinse and repeat once
    • 10, 20, 30 model — all on a 1-count
      • 10 shoulder presses 
      • 20 merkins 
      • 30 squats 
      • Sprint, not mosey, sprint around the circle as fast as you can
      • Rinse and repeat once 

— Mosey to the picnic tables beside the Coliseum —

(2) There And Back Again

  • Points of contact: picnic table + far bench on the hill
  • Ping Pong Model
    • 5 pull-ups on the table / 5 merkins on the bench
    • 10 pull-ups on the table / 10 merkins on the bench
    • 15 pull-ups on the table / 15 merkins on the bench
    • 20 pull-ups on the table / 20 merkins on the bench

(3) Enough Upper, Focus on Lower

  • Points of Contact: picnic table + wall at the Coliseum
  • Ping Pong Model
    • 10 squats / 10 squats
    • 20 squats / 20 squats
    • 30 squats / 30 squats

— Mosey back to the AO — 

[ Mary ] 

Breathe

[ COT ]

  • # off — 9 
  • Name o Rama 
  • FNGs
  • Word — Tear Up The Planks – God Wants What’s Underneath

No doubt I now grew very pale; — but I talked more fluently, and with a heightened voice. Yet the sound increased — and what could I do? It was a low, dull, quick sound — much such a sound as a watch makes when enveloped in cotton. I gasped for breath — and yet the officers heard it not. I talked more quickly — more vehemently; but the noise steadily increased. I arose and argued about trifles, in a high key and with violent gesticulations; but the noise steadily increased. Why would they not be gone? I paced the floor to and fro with heavy strides, as if excited to fury by the observations of the men — but the noise steadily increased. Oh God! what could I do? I foamed — I raved — I swore! I swung the chair upon which I had been sitting, and grated it upon the boards, but the noise arose over all and continually increased. It grew louder — louder — louder! And still the men chatted pleasantly, and smiled. Was it possible they heard not? Almighty God! — no, no! They heard! — they suspected! — they knew! — they were making a mockery of my horror! — this I thought, and this I think. But anything was better than this agony! Anything was more tolerable than this derision! I could bear those hypocritical smiles no longer! I felt that I must scream or die! — and now — again! — hark! louder! louder! louder! louder! —

“Villains!” I shrieked, “dissemble no more! I admit the deed! — tear up the planks! — here, here! — it is the beating of his hideous heart!”

  • The Tell-Tale Heart by Edgar Allen Poe

— RD’s talk at the Fellowship men’s retreat – he spoke on this idea of “tearing up the planks.”

— More recently, I’m learning a lot about flooring. We’re going to have to replace our wood floors at some point this year, and unfortunately, due to some water damage from the dishwasher and fridge, the subfloor is now damaged in some places too, which means we’ll have to replace that. Ah, the joys of home ownership. 

— All that being said, when we first realized some of the planks were warped and twisting up, and probably needed to just be taken off and covered, we tried to get them to lay flat again, or covered them with a rug.

— If you think about your life like a floor, you have a couple of components

    • Planks (floor) top level
    • Subfloor is underneath
    • Whatever is under the subfloor 

— My journey in vulnerability over the past year or so has increased tremendously, and to be honest, more rapidly than I am comfortable with — but I don’t think we’re called to be comfortable in this life. It’s in the uncomfortable places that growth happens. 

— Maybe this is true for you – it definitely it for me. Here’s what happens a lot of times: something really tough or hard happens in our life, maybe that we’ve done or caused, or maybe that someone else has, and we want to stow it underneath the surface so no one can see it. And we nail that plank down super hard – with self-denial, disassociation, coping mechanisms, distractions – these are some of the nails we use to do this. 

— This is a good fix – it’s safe for the time being, it’s underneath the surface where no one can see it. But up top on the surface, man! That floor looks good. Polished, put together, everything’s cool! 

— But unfortunately like in my case with my house — what’s not addressed and brought out of the darkness and into the light, can damage the subfloor over time. It can be maddening – just like in The Tell-Tale Heart. How does everyone not see this?! Surely they’re on to me and know what I’m struggling with! But unfortunately, our culture have become masters in the art and tactics of camouflage. 

— Over time, that plank needs to be ripped up and dealt with, and addressed — but what’s true in my life is that anytime I get the sense that the plank I don’t want to come up starts to come up, I grab some of those nails (self-denial, disassociation, coping mechanisms, distractions) and nail that sucker back harder than the first time, or the most recent time that is. 

— “I’m not ready to tear that plank up yet! I don’t want to go there. It’s too painful. I’m the only one that deals with this. No one would understand or be empathetic.” These are all lies. 

— But God is not just interested in how you look from the outside, he wants what’s underneath.

— You know what a good homeowner does? They don’t just pay attention to what’s on the surface in their home, they deeply care about what’s going on underneath. God is the best homeowner – because in reality He does own the home (our lives). And over the course of our lives there is a sometimes gentle and sometimes more urgent invitation to tear up the planks. He wants what’s underneath. Those places that are really hard to go sometimes. And His deep care and love for us wasn’t enough, he puts people and things in our life, just like F3 and our community of men, to help in this process.

The journey of vulnerability and tearing up the planks is not easy nor is it comfortable, but it is good, very good. 

 

Kracken

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
Your classic Kraken

  • 20 merkins
  • 30 squats
  • 25 dry docks
  • 10 4ct Smurf jacks
  • 30 2ct shoulder taps
  • 20 4ct rockettes
  • 10 inch worms
  • 5 burpees

Take a break for sprints after 1st round.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Get excited about serving Christ.
this past weekend I had the pleasure of going to Tuscaloosa, Alabama to see my son’s girlfriend get baptized. What a great experience it was. She was getting baptized at a place called the church of the oaks that was on the campus of the University of Alabama. It was a newer church that comprised of 90% if not more students. the energy level, worship and message was great, The best part was the end. Once the pastor finished his sermon, he baptized Kyra. I attached a video link of her testimony below. To see her make that decision to follow Christ brought a tear to my eye. And I don’t cry often. After that, they commissioned close to 100 students that were serving either overseas domestically or at camps this summer. Ive never seen that much of a church body serving. And they were enthusiastic about it! So, why can’t we be like them? The pastor talked about how as adults we tend to say I’ll serve once the kids are out of the house, etc. or once I get financially stable I can do it. I don’t think that’s mentioned anywhere in the Bible.

Kyra’s testimony and baptism
MOLESKIN:
It’s amazing how fluorescent light can wake you up in the morning. I only got about an hour worth of sleep last night, but felt energized once I joined the PAX under the lights.
ANNOUNCEMENTS:
None

Fire in the Hole!

THE SCENE:  47 and clear.
F3 WELCOME & DISCLAIMER:  Administered.
WARM-O-RAMA:
 

RFTS – LIH
Phelps
Down/up dog
Tempo merkins
Parker merkins
Tempo squat
Squat jump 180

THA THANG:

Mosey to the fountain.  Grab a spot on the benches.  10 Derkins. 9 Carolina dry docks. 8 shoulder taps. 7 hand lease derkins.  6 newton’s cradle.  5 Derkins. 4 Carolina dry docks. 3 shoulder taps. 2 hand lease derkins.  1 newton’s cradle.

Short mosey to the civic offices.

Split into 2 teams.  One die with numbers 1,2,3.

Team 1 rolls the die, then runs that number of laps.

While Team 1 runs, Team 2 works through the exercises until laps are completed.

When first man from Team 1 returns from laps, other team rolls.

When list is complete, knock down a cone and start again.

Repeato until one team knocks down 3 cones.

Exercises:

  • 10 Monkey Humpers (4-count)
  • 15 Mountain climbers (4-count)
  • 10 Iron Mikes (10 each leg)
  • 15 Side crunches (15 each side)
  • 15 Squat jump 180s
  • 15 BBS
  • 10 Parker Merkins
  • 15 Star jacks
  • 15 Carolina dry docks
  • 20 LBCs

MARY:

Mosey back to the flag.  Play the song “Turn it Up” by Oh the Larceny.  SSH in rhythm with the music – burpee each time they sing “Turn it Up!”

COUNT-OFF & NAME-O-RAMA

11 men, including FNG “Fire in the Hole”

CIRCLE OF TRUST/BOM:

1 Samuel 10.  Then Samuel sent all the people away, each one to his home.  Saul also went to his home at Gibeah, and with him went men of valor whose hearts God had touched.

By God’s grace, I would love for that to describe each of us.  A man of valor, whose heart God has touched.

Valor – “strength of mind or spirit that enables a person to encounter danger with firmness – courage and decisiveness”.

Men of Valor are elusive in a world that’s lost its moral compass, yet every man should strive to be one.

We can aspire to be the men God calls us to be – men of integrity and honor.

What makes a man a HIM?  Attending F3 workouts?  No!  A man is a HIM only if he is living a life of high-impact.  (hat tip to Archie).  Do, rather than seek to seem.  BE a HIM!

MOLESKIN:

Prayers of praise for Rex and Mr. Platfoot.  Prayers of supplication for Tuba, Feeny’s church, Ms. Ocho.

Welcome FNG “Fire in the Hole!”

Favorite quote of the morning, “What kind of coffee is this?  Guatemalan?!?”

ANNOUNCEMENTS:

Campus Tour

THE SCENE: A crisp 45…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop in cadence 20
Tempo squats
5 burpees on your own10
Windmills in cadence
Cherry Pickers
Plank
Plan Reach Throughs 10 each side
SSH

THA-THANG:
Jog to the opposite end of the parking lot and back
The next roound Run back and forth
25 Toe Merkins

  • 2 lines Mosey to the coupon pile with the leader falling off for 2 burpees
  • Making three stops for Core Exercises along the way
  • Grab a coupon
  • Do 20 Curls
  • Rifle Carry to the pull up bars
  • 5 pull ups / 20 LBC’s Rinse and Repeat 3 times
  • Rifle Carry to the coupon pile
  • 20 Bent over rows / 20 tris
  • Put coupon up and mosey to the Stadium
  • Run to the top/2 burpies/run down/5 merkins x 3
  • Bear Crawl to the top/2 Burpies/ run down/5 merkins x 3
  • Mosey toward the flag with the person in the back snaking his way to the front
  • Making three stops for Core Exercises along the way

MARY:
No Time.
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:
“Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.”
Philippians 4:6 -7

“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.”
1 Thessalonians 5:16-18

I had both of these highlighted in my Bible and they’re also today’s plan in the app, so I figured I would share them this morning.

God is always there for us! In good and bad times. Remember you can always lean on him.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Freeze Tag Track Day

THE SCENE: Cool 44 degreeze with a gentle southwesterly breeze.

F3 WELCOME & DISCLAIMER: Dondee!

WARM-O-RAMA:

  • SSH x15 IC
  • Knox Cherry Pickers (4 or 5…we were) IC
  • Rickey Hendersons (or just WMH) x6 IC
  • Tempo Merks x10 IC
  • Tempo Sq. x10s IC
  • Tennessee Rocking Chairs x10 IC (Blame Piston)
  • LBAC x10 IC
  • RLBAC x10 IC
  • Seal Claps x10 IC
  • SSH x15 IC

THA-THANG:
11s on the Hill with Merkins and Bobby Hurleys

Indian Run with Burpee to the Clubhouse

7 minute Wall Sit

  • Air punches IC
  • Upper cuts IC
  • Hallelujas IC
  • Chattanooga Cherry Pickers IC
  • Repeat!

Mosey to the track for Freeze Tag! PAX mosey around the track. If tagged from behind, PAX perform Big Boys until tagged back in.

Indian Run with Burpees to the flag for Mary.

MARY:

  • Flutter Kicks x15 IC
  • Heels to Heaven x10 IC
  • Undertakers x10 OYO

CIRCLE OF TRUST/BOM:

YHC recently got some tough news. An exciting career move was suddenly changed at the last minute.Taken away in an instant. YHC has given himself to this moment to mope. However, a summary read last week has come to mind.Kick the dirt and be mad

David Goggins, in his book Never Finished said,

“It’s an unwritten natural law of the universe that you will be tested. You will get smacked in the face. A hurricane will land on your head. It’s inevitable for all of us. Yet, we are not formally taught how to handle unexpected adversity. We have sex education, fire drills, active-shooter drills, and curriculum on the dangers of alcohol and drugs, but there is no rug-just-got-pulled-out-from-under-you class. Nobody teaches how to think, act, and move when disappointment, bad news, malfunction, and disaster inevitably strike.”

 

Think about that. No one ever teaches us how to handle failure, disappointment, bad news, or disaster. Usually people default to being the victim.  Goggins continues,

“No matter what life serves me, I say, Roger that.” Most people think that simply means, ‘order received.’. However, in the military, some people infuse ROGER with a bit more intention and define it as, ‘Received, order given, expect results.”  

Sickness? Roger that! Boss gives you something unpleasant? Roger that! Roger that! Unexpected loss? Roger that! Unexpected expenses? Roger that!

The story of Joseph in the Old Testament is super-long but it tells the story of a man who faced difficulty and kept a good attitude. He was his father’s favorite. He had these dreams about his brothers bowing down to him. They sold him into slavery, told his father he was dead. Once he sort of made something of himself as a slave he was accused of sexual misconduct and thrown in prison. When he thought he had some hope of gaining his freedom, he was forgotten. All this happened; setback after setback before the situation was ever redeemed.

BUT…he finally can say…

Gen 50:20 – “You intended to harm me, but God intended it for good to accomplish what is now being done, the saving of many lives.”

If God can turn a rough situation into good, we can be faithful and say, “Roger that!” Received! Order Given. Expect Results!

MOLESKIN:
It was never stated in the rules not to cut across the football field. Holes were found. People were ambushed.
Piston giggling while playing tag made YHCs day. 🙂

ANNOUNCEMENTS:

  • Rampart Hats are available. See Slack for details.
  • Get ready for the Murph in May!
  • As we approach switching over to PAXMiner, Backblasts will be essential.
  • AED funded! Stay tuned for details!
  • Hardship Hill – May 29. Obstacle build imminent. See Skeletor for details.
  • QCal – Wingman Wednesday; Lucille Saturday
    • Speaking of 10 mile ruck and subsequent beatdown Saturday! Brace yo selves! See Lucile for deets!