F3 Knoxville

Category: The Project

Confessing your faults

THE SCENE: Perfect June morning, 60s and no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Projectivators, tempo squats, Hairy rockettes, tempo merkins, mountain climbers
THA-THANG:

START A TIMER – 40 minutes

10-round escalator, as follows:

Round 1: Burpees x 5

Round 2: 1 + Squat Thrusters with CMU x 10

Round 3: 1-2 + CMU Bicep Curls x 15

Round 4: 1-3 + Merkins x 20

Round 5: 1-4 + Little Baby Crunches (LBCs) x 25

Round 6: 1-5 + Lunges x 30 (15 each leg)

Round 7: 1-6 + Carolina Dry Docks x 35

Round 8: 1-7 + Mountain Climbers x 40 (two-count)

Round 9: 1-8 + Goblet Squats with CMU x 45

Round 10: 1-9 + American Hammer with CMU x 50 (single-count)

If you finish before time is up, start back at Round 1 and do a 2nd (or 3rd…) set!

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Headshot as well.
CIRCLE OF TRUST/BOM:

Confession

When I reflect on the struggles of the church today, one of the main points I see against us is the tendency that church people have for attempting to project righteousness in spite of their internal condition. My experience with many different faith paths is that, at least in my part of the world, we train one another to “look right” but not much to BE right. We are good at saying churchy sounding things and picking churchy sounding activities, but in every case I have ever gotten a look into, behind that picture there was brokenness and turmoil. Why? I propose that we have lost a key piece of the ancient faith, confession.

There are few activities more trying and painful and difficult and, consequently, developmental than confessing my personal faults. Confessing to the Lord is a great start, but if you really want to get serious, you need to speak to another human being. Confession is the spiritual equivalent of the physical training we did today. NOBODY wants to do it, but those who do are easy to spot.

Want to learn empathy? Turn your eyes inward and gaze on your own failings, and you will find yourself much more understanding of others. Want to learn humility? Learn to see your own sins. Want to deepen your relationship with God? Give Him a few minutes each day to show him the things where you know you failed, then let him show you some places you didn’t realize you failed, and end by dwelling in His unbounded forgiveness. This is one of the most powerful, fulfilling and empowering forms of prayer. You don’t even realize how weighed down you are by your guilt until you let it go.

Speaking of guilt, let me mention that there is a little cultural defense the enemy has put in place against this life giving practice. It’s the idea that somehow it is morbid and unhealthy to dwell on your own faults. Like all effective lies, it isn’t entirely false. There are some people who struggle with an obsession with their own failings. But that isn’t most of us. Most of us could stand to spend a little more time. Second, this is not exactly the same thing. The unhealthy version of fault dwelling must be underpinned by the lack of experience with forgiveness. When you approach God with your faults, you must always do so with the image of Jesus in your mind, bleeding and dying upon the cross, and yet asking for his Father to forgive the ones who did it to him. He will make the same appeal for you is only you ask, and you will be forgiven.

MOLESKIN:
It actually didn’t go terribly long. Quick warmup, blocks on hand, explained and got right to it.
ANNOUNCEMENTS:
Convergence July 8th @ Shamrock, F3 in the nude – July 29th @ The Cove at Concord Park

Dedication

THE SCENE: nice and dry June morning at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to K25 hill.

  • 20 merkins
  • Up and down the hill
  • 20 squats
  • Up and down the hill
  • 20 big boys
  • Up and down the hill
  • Repeat 3 times

Mosey towards the playground via the gravel path. Stop as directed and cycle through the following:

  • Carolina dry docks
  • Walking lunges
  • Freddie Mercury

At the playground, do 10 pull-ups, 10 burpees, run to the pool wall for 10 wall-ups, and finish with 10 jump squats. Repeat until time is called.

MARY:
PAX led dealer’s choice
COUNT-OFF & NAME-O-RAMA
8 today at the Project
CIRCLE OF TRUST/BOM:
What do you dedicate your self to? What occupies most of your time outside of work? Is it something for you? YHC is beginning another marathon training cycle and it got me thinking about the time commitment involved. Sure it is ok to have goals, but they can become too high of a priority if we are not careful. Consider the words of the apostle Paul.

“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others. Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the form of God, did not regard equality with God a thing to be grasped, but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross.”

Philippians 2:3‭-‬8 NASB1995

In the same way, we should place others’ interests, especially our families, before our own interests.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Shamrock July 8th.

Baby to Respect

THE SCENE: Perfect June weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squats
  • Imperial Walkers
  • Grady Corn
  • Moroccan Nightclubs
  • Tempo Merkins
  • Down Dog – Up Dog
  • Projectivators

THA-THANG:

  • Mosey to pool wall
    • Wall Ups
  • Mosey to Recruiting Center
  • Each PAX, in any order
    • 20 wall derkins
    • 20 OHP
    • 20 heavy lunges
    • 20 CMU Swings
    • 20 heavy LBCs
  • Gather a group of 4 or more to carry a marine log plus 1 CMU per 2 PAX
    • Make a lap around the islands
    • Rotate gear/position as necessary, but don’t set the log down until finished
    • Log gets set down upon return to the pull up bar
  • Complete the following as a group, someone must be touching the log at all times
    • 20 pull ups
    • 100 heavy squats
    • 200 curls
    • 150 merkins
    • 200 pickle pointers
  • Repeat the whole thing

 

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today, my son turned six months old, exactly 1% of Respect. This led me to reflect on the influence that I have, and even more so on the influence that I don’t have. It’s important to put in the effort, but in the end, Psalm 127 captures the reality well:

1Unless the Lord builds the house,
the builders labor in vain.
Unless the Lord watches over the city,
the guards stand watch in vain.
2In vain you rise early
and stay up late,
toiling for food to eat—
for he grants sleep to those he loves.
Don’t exaggerate your own power over the world. Each of us is expected to labor, but if we labor against the Lord, it is in vain. So, align yourself with your Father in heaven. Only then will you find true success.

MOLESKIN:
Projectivators are really unpleasant wearing a ruck.
ANNOUNCEMENTS:
Convergence at Shamrock July 8th. F3 In the Nude July 29th.

Bears vs Crabs Soccer

THE SCENE: 66 degrees with slightly more than a drizzle to keep us cool-ish
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • Mosey one lap – high knees, butt kicks
  • SSH IC – 20
  • Merkins IC – 10
  • Squats IC – 20
  • Mosey to the tennis courts

THA-THANG:

Bears vs Crabs Soccer:  Count off by 2’s to divide into teams, during play, one team has to crab walk while the other has to bear crawl. Once someone scores a goal, then the teams swap roles (bear to crab and crab to bear). Goalies have to be in plank position, and goalies must be swapped out after every goal scored. There may be more than one ball on the field at any time. The ball must roll through the goal to count. Shots only count if the PAX is on hands and feet, not knees or butt.  When the ball goes out of bounds, run to get it back in play, no walking.

  • Play for 15 minutes.
  • Recovery jog around the tennis court.
  • SSH X 61
  • Divide into different teams. Play until 6:00a.m. Mosey back to COT for Mary.

MARY:
10+ minutes of Mary to top off the Ab workout.

CIRCLE OF TRUST/BOM:
Success is a ByProduct.  Of what?  Dreaming, planning, executing, adjusting to feedback, white knuckling through some obstacles, not white knuckling through some obstacles.  Understand that Cause and Effect logic can be misleading.  You need trusted men with good fruit over time to have your back, so that you will listen when they tell you what you don’t want to hear, but need to hear.  Get to Shieldlock.

ANNOUNCEMENTS:
Convergence, July 8th

F3 in the Nude, July 29th

Mighty Morphin Power Rangers

THE SCENE: 58 degrees and a calm and beautiful morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Karate Jacks, Tempo Squats, Tempo Merkins, Grady Corns, Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Karate Jacks (4 count)
    1 hash = 20 KJ’s
    40 hash marks required
  • Rings Pull-ups
    2 Inverted Rows : 1 PU
    1 hash = 5 PU*, 10 IR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap**
    30 hash marks required
  • Imperial Squawkers (4 count)
    1.5 squats : 1 IS
    1 hash = 20 IS, 30 squats
    40 hash marks required
  • Bird Dogs (4 count)
    1 Big Boy : 1 BD
    3 LBC : 1 BD
    1 hash = 20 BD, 20 BB, 60 LBC
    40 hash marks required
  • Derkins
    1 merkins : 1 Dk
    3 incline merkins : 1 Dk
    1 hash = 15 Dk, 30 Mk, 45 IM
    40 hash marks required

* A rather heavy towing chain was present.  Any that did pull-ups wearing the chain got to put a bonus hash mark in any category.

** A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished in record time!

Ruggers Run back, taking the long route behind the building and around to the front, all while carrying the gear!

MARY:
Partial shoulder burn, followed by tribute Mary from all the current AOQ’s present and the Nan’tan
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Be completely humble and gentle; be patient, bearing with one another in love. Make every effort to keep the unity of the Spirit through the bond of peace.” (Ephesians 4:2-3, NIV)

Humility is a dying virtue.  As one person put it, we live in the Culture of Narcissism.  We are infected with the IDI Syndrome (I-Deserve-It).  The IDI-ology places a premium on the needs of the self over the needs of others.  According to the IDI Syndrome, having a “meaningful relationship” means someone is “meeting my needs.”  We live in a consumer culture where luxuries have become necessities and we have moved from “need” to “want” to “deserve.”  I want it, therefore I need it, therefore I deserve it and I’ll kill to get it.  We are overdosing on everything: food, data, relationships, possessions, pleasure…  What we “need” is to become more “Christ-centered” and less self-centered.  We need to become “small-minded” if we want to get “big-hearted.”  Small acts of kindness and faithfulness are often great acts of courage.

MOLESKIN:
A big thanks to Median for coming out to be our impromptu photographer!  He easily got in twice as many steps as any one of the rest of us.  Looking forward to seeing some of the shots!

Felt honored and privileged to have two former AOQ’s, three current AOQ’s and the Knoxville Nan’tan join me and the others today.  We had enough superheroes today to make a cartoon series and a movie trilogy!

ANNOUNCEMENTS:
Hardship Hill after action meeting tonight at 7pm & Crafter’s Brew; KARM Dragon Boat Festival on June 17th