F3 Knoxville

Capture the Flag

THE SCENE: Pleasantly cool morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers in cadence

Stretchin’ out them hammies and quads

Little bit of this and a little bit of that to loosen up

Then a short mosey to get the heart rate up

THA-THANG:
Split into 2 evenly matched teams at separate ends of the route. Team 1 (purple team) did wall squats while passing a block. Team 2 (pink team) held plank while alternating between high and low, but each member alternated after the team member before them (like the wave). Once each team had made it down and back twice, the first team member would sprint to the first station and perform the excersize noted while the remaining team continued the excersize. Once the team member made to the other base, they would do the excersize allocated to that base (plank member would do wall squats, wall squats would do plank) Purple team stations were 1) 25 merkins, 2) 30 big boys, 3) colt 45, 4) 35 air squats with CMU. Pink team same but I’m reverse. Once the entire team had made it to the other end they had to go back through all the stations as a team (cannot progress to next station until everyone had completed the excersize). Once that was done, the team had to sprint to another location, grab the flag and sprint it back to their base. First one. To complete won. Purple team pulled out the W. Winners had to suicide the 4 stations. Losers had to do 10 burpees, then suicide the 4 stations.

MARY:
Big boys

Merkins on a CMU for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joy in suffering. James 1:2 and Romans 5:3-5
MOLESKIN:
Great competetion between some even greater guys! Building our relationships by being vulnerable with the hardships in our lives, but knowing those things are being used by God to grow us, to build perservierence and character.
ANNOUNCEMENTS:
Convergence is this Saturday, make sure you sign up: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2nd F Fellowship at @Moses (Cody Self)’s house:

Zone Improvement Plan

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
90 ℉ 50% 95 ℉ 4.7 mi/h SSW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

As PAX arrive give them each a golf ball and have them write an exercise on it (using Sharpie and be careful to let dry a bit).
25 SSHs,  10 Tie Fighters, 15 Grady Corns, 10 Rockettes.

THA-THANG:

Head down the stairs to flat area at bottom. Have each PAX put their golf ball into a cooler. Cooler is already half full with ice water, bottled water, and some golf balls that I have marked up before arriving.

Next to cooler: Clock Merkins – 5 Merkins at Noon, 3, 6, and 9 o’clock.

Mosey to hillside north of park entrance road.
On the hill and in the shade,
10 Incline Merkins (Head up the the hill)
Mosey 30 yds to next shady area.
10 Merkins facing 3 o’clock. Right arm down hillside.
Mosey 30 yds to next shady area.
10 Decline Merkins facing 6 o’clock.
Mosey 30 yds to next shady area.
10 Merkins facing 9 o’clock. Left arm down hillside.

Reverse path and do same 4 stations as you make your way back to the cooler.

At the cooler, a PAX reaches into cooler (cooling his wrists) and picks a golf ball. Another PAX rolls dice to see home many of the drawn exercises will be done. Between 15 and 30 count. Repeat with different PAX until time is called. Some rules I implemented. After 4 exercises, we ran a lap around wooded area (.2 miles up steep grade back to and down staircase to cooler). I also included some golf balls with the ‘Lap’ as the exercise. So, you could end up running sooner than expected. Only 10 burpees and man-makers.

Mosey back up stairs to Flag.
MARY:
American Hammers/Big Boy Situps. 20/5.
COUNT-OFF & NAME-O-RAMA
18 Brothers.
CIRCLE OF TRUST/BOM:

PETER MARSHALL Chaplin of US Senate 1947
“May we think of freedom not as the right to do as we please, but the opportunity to do what is right.”

 

MOLESKIN:
For the safety of all those traveling and staying home this coming week. For all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Convergence July 2nd at JUCO

JUCO lazy morning #2

THE SCENE: Hot and steamy morning.

WARM-O-RAMA:
plank leg stretches
cobra stretch (up dog)
SSH
wind mills
tempo merkins

THA-THANG:

Mosey to big parking lot to try out the Motor City Shuffle. Traveled 2 parking lines via the following sequence:

  • Lunge each leg
  • Burpee broad jump
  • Merkins x5
  • Plank Jacks x5
  • Frog Jump

Rinse and repeat until you arrive or are gasping for breathe.

Mosey to coupon pile for the following circuit.

Heavy: at coupon pile

  • 30 squat thrusters
  • 30 bend over rows
  • 30 Tri Extensions

Pull up bars: at top of stairs by coupon pile

  • 10 Pull ups/Bar Hangs
  • 10 hanging leg  ups
  • 10 Merkins

Abs: in front of rec center

  • 30 BBS
  • 30 4ct Flutter Kicks
  • 30 4ct American Hammers

Legs: at bottom of hill by rec center

  • 30 Bobby Hurleys
  • 30 Lunges
  • 30 Squats

Continue circuit for about 1.5 rounds until close to time.

Mosey back to flag

MARY:
tempo squats about 20
flutter kicks to time
CIRCLE OF TRUST/BOM:

Little known facts about laziness #2

little known facts about laziness #1

They don’t know they’re lazy

Prov 26:16

The sluggard is wiser in his own eyes then seven men who can answer sensibly.

Proverbs paints a picture of the lazy and challenges us to take a look at ourselves. Is this me? What areas is this happening in my life? If I feel convicted and deny it, watch out! When I’m lazy I don’t know it and have all the excuses no matter how many reasonably people point it out to me. 😬 ouch!!

This is something I’ve been challenged with recently in my own life particularly with my family. Being intentional with spending time with kids and wife and not turning off at the end of the day.

This is our challenge today

ANNOUNCEMENTS:
JUCO convergence tomorrow!

Fireworks in Springbrook

THE SCENE: It was fine. Not too terribly hot, but still thick enough air to get the sweat flowing pretty steady.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 8, 20 Merkins, 8 Cherry Pickers, 8 Piano Keys, 20 Squats

THA-THANG:
In true Alcoa style, we ripped off Maryville’s fireworks. This time it was more metaphorical.

Starting at the pavilion, do these three exercise with 11 reps:

  • Bench Walks
  • Derkins
  • Box Jumps

Then head out to a station, do the work there, and return to repeat the first three exercises before going to the next station. The stations are:

  • Jog to troll bridge and sprint back
  • Jog to bottom of the path hill and lunge back up to the blue library box at the fork in the trail
  • Bear Crawl to the pull-up bars, 11 pull-ups, jog back
  • Jog to Waxjob hill and Bernie it 11 times (this sucked by the way)

MARY:
Some heals to heaven, body builders, crunches, leg touches, flutter kicks

COUNT-OFF & NAME-O-RAMA
7 PAX and a Webelo sighting

CIRCLE OF TRUST/BOM:
It took me a bit of rambling to get there, but the main point came out pretty good at the end and it was this:

Other people worked hard and sacrificed to earn your freedom. It’s not a guarantee, so we need to find ways to invest time in earning that freedom for those who come after us. Freedom is to be enjoyed, but like all good things, it has to be stewarded and maintained.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Convergence on the 2nd! Breakfast at Drifters on the 9th. Beer Mile at Moses’s on the 16th.

A square sixer

THE SCENE: Nice for June. Low 70s and not too muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators (from 6)
  • Tempo squats
  • Hairy Rockettes
  • Moroccan night clubs
  • Tempo Merkins
  • Mountain climbers

THA-THANG:

  • Mosey to pool wall
  • 6 wall-ups, 6 Bobby Hurleys x3
  • Mosey to Recruiting Center
  • Circuit Work – 6 each
    • Tire Flips
    • Black Betty’s
    • Ball slam
    • Double unders
    • Thrusters
    • Burpee jump overs
  • Farmer carry a block to the theater steps
  • 6 reps, run the stairs, stack another til we do em all.
    • Curls
    • OHP
    • Rows
    • Tris
    • Good mornings
    • Squats
  • Farmer Carry to RC
  • Repeat the circuit
  • Mosey back to pool wall
  • 6 wall-ups, 6 Bobby Hurleys x3

Ring of Fire up to 6 and back down

MARY:
1 LBC OYO
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:

I have been married for 13 years, and after all that time, I am still struggling to learn to pray with my wife. This problem has several parts.

In the current moment of this age, the culture has a lot to say about how men should treat women as equals, peers. Mix into that some vague sense of chivalry and romanticism, and I found it easy during courtship to employ more of a friends with benefits model that faded into a more serious relationship, rather than a stronger assertion of myself as the one courting and she being courted.

The next factor is related to our family position. My wife is the oldest of six, while I am third of four with a sister as the oldest, and she was a year ahead of me in school until she took a co-op. So, there was a natural way that we fell into a familiar model for both of us. We were peers, by culture, and by habit, it was my tendency to defer to her and it was not her habit to submit to me.

Finally, there was our starting point. When we were first married, I was immature in my faith, above average in head knowledge but severely lacking in practice, having largely drifted away during my college years, while my wife had regularly participated with a church in Cookeville. During the 12 weeks leading up to my marriage during officer candidate school, I had come to realize, through adversity, my need for the support of my heavenly Father, but I had a lot of inertia to overcome. My wife played a key role in getting me back to church and involved with a church community, giving me those first few ounces of momentum that I am still building on today.

So, in my head, the idea that I would lead her, be an authority over her, especially in the area of faith, just wasn’t really even present outside of this purely intellectual version that I had picked up from things other than my experience.

But, as time marched on, and I grew in the practice of my faith, it became increasingly clear how our current model was failing. For a family to function well, to pull together, it needs a leader, not a parental council. And for all my wife’s virtues and talents, and she has many, she isn’t the one for the job. It has never been in her nature. I have spent a lot of time trying to skirt this problem, to share the responsibility and thus preserve our peer model. The results have been exhausting for us both. Even though in other aspects of my life, I have seen success as a leader, and I haven’t shied from the responsibility, in this most important area, I struggle. The admixture of cultural guilt, love and respect for my wife, and fear of conflict and failure has frequently held my tongue when I should have spoken or stayed my hand when I should have acted.

For a few years now, I have been aware that the absence of prayer in my married life is a problem. But for the first 12 years of my marriage, we didn’t pray together, so starting proved to be very challenging. It demands both of us to give our undivided attention. It feels unfamiliar and awkward. Neither of us has a reference to start from, an idea of what it should sound like or how long it should take. It is always easier not to do it, to go do the familiar and necessary things like cooking or dishes or whatever. And I had tried before to get us started with a grand plan that fell apart after two days.

But with a few nudges from this group and a dramatic shift in expectations from me, I think we are finally getting a little momentum, and it already feels like a game changer. The mood of the whole house is shifting in ways that I never would have expected or even thought possible. This single act of leadership, just between her and me, is already putting out shoots all over the place. So, I want to encourage you. Don’t underestimate the power and influence of one little habit, especially when you are dealing with prayer. And on the flip side, don’t be discouraged when it takes you time to figure it out, when you try and fail. Remember that God knows the right time and place, and he will open the door at just that moment. But if you don’t stand there, knocking, asking, seeking, the opportunity he gives you will pass you by.
MOLESKIN:
Kickflip solved the puzzle – my 36th birthday, so sixy.
ANNOUNCEMENTS:
Convergence in two days, Family workout next weekend (biohack Q), ShieldLock campout Friday after that, Dad Camp August 15thish