F3 Knoxville

Heavy Metric Workout #2

THE SCENE:  64 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:
 

  • SSH
  • Hairy Rockettes
  • Finkle Swings
  • Willy Mays Hays
  • Cherry Pickers
  • Cobra, Down dog
  • Merkins

THA THANG:

30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:

  • 150 curls
  • 125 heavy squats
  • 100 OHP
  • 75 CMU swings
  • 50 Thrusters
  • 25 Blockees

When you finish the blockees, start over and push until the timer is up.

Once through the circuit is 525 reps.  How many cumulative reps?

MARY:

Flutter kicks
Prone row
LBCs
Merkins
Rosalita

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.  Welcome FNG “Ocho”!

CIRCLE OF TRUST/BOM:

The reflection this morning was simple.  We set aside a few minutes to review progress made toward our goals.  First, as a group…  In January, we talked as a group about some of the ways that we’d like to see The Project move forward in 2022.  Some ideas were;

  • Fitness. We now have a few metric workouts to measure performance (military fitness PT, and today’s heavy PT baseline).  Let’s re-do those occasionally to see how our performance is trending.  Weekly Push/Pull/Plank challenge on Slack.
  • Fellowship. Consistency in the gloom and chatter on Slack.  Outside of the gloom – Hiking daytrips…  ..  Bonfires…  Spring camping trip…
  • Faith. More deliberate discipleship.  Developing smaller shield lock groups within the larger Project group.  Meditating on and committing scripture to memory.  Leading our families in study, prayer, and faith.
  • More men in attendance. More Sad Clowns who need something like F3.  Specifically, more newly married men and new fathers – those are critical points in a man’s life and full of anxiety.  We have a wealth of experiences to share with those men – let’s find ‘em!
  • Family Workout! It’ll be great to get the families together monthly. It’s also a service to the community to we are uniquely gifted to provide.  I think this will largely define The Project’s evolution in 2022.

 

Then, we turned our thoughts inward to reflect on personal goals.  Six months ago (or 3 years ago), what did you want to change in your life?  What goal or goals did you have?  Did you make a plan?  Did you tell a trusted friend?  How are you progressing?  If you’re on track – awesome!  If you’ve tapered off, today is a great day to get back started.  If you haven’t already, write it down.  Break it down into simple steps.  Seek accountability.

Proverbs 4:25, “Let your eyes look directly forward, and your gaze be straight before you.”

Hebrews 12:1-2, “…let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”

Philippians 3:14, “But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

 “The successful warrior is the average man, with laser-like focus.” – Bruce Lee

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” – Socrates

“The way to get started is to quit talking and begin doing.” – Walt Disney

MOLESKIN:

We first did this workout in January.  Every man who repeated today increased his score!  Every. Single. One.  We ARE getting stronger, men!

Here are the scores;

  January July Delta
Rocket 515 550 35!
Snaggletooth 525    
Erector 550    
Mathlete 525 599! 74!
Tuba 510 516 6!
Bobbitt 516 565 49!
Kickflip 510 565 55!
Wingman   525  
3-Peat   500  
Ocho   325  
Boy George   535  
Skewer   450  

 

For more evidence of our fitness acceleration, see this BB from March

USAF Fitness Measurement – Round 2

 

ANNOUNCEMENTS:

HIM Equip 4 life

THE SCENE:  cloudy with a chance of a Orange moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

The PAX did the Albatross wings  in cadence  (See the F3 exercise Lexicon) excluded the front raises, overhead press and the 45 ° hold

THA-THANG:
Mosey to the pool wall for

  • 47 Mike Tyson
  • 1 bear  crawl
  • 47 Superman Merkins
  • Then recovered and walked to the front of the pool wall for
  • 47 Alligator merkins towards the playground
  • recovered with name one thing your grateful for
  • Then did Pull/Plank
  • 4 circuit of 7 pullups then 1 minute hold
  • MARY:
    Some Al-gore hold
  • Some flutter kick
  • Sprint jail break
  • Some American Hammers
  • Some Basselets
    COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints—
Ephesians 6:10‭-‬18

MOLESKIN:
This PAX showed up equipped to get stronger and meet there challenges . The HIM equips for his occupation

Likewise we need to daily equip ourselves with the whole Armor of God so we can be equipped to stand against evil as well as help those in our lives to stand as well.

By teaching the next generation,  our spouse how to also stand against the evils and challenges to come

A work of your hands

THE SCENE: Cloudy with a chance of lightning.  No rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Seal squat
  4. Basilisk
  5. Merkins

THA-THANG:

  1. Mosey to the playground
  2. Ring of fire (pushups) w/ one PAX taking turns doing 5 pull ups
  3. Mosey to blocks
  4. Carry blocks to steps
  5. Enjoy the steps (25 reps each):
    1. Curls
    2. Squats
    3. Overhead Press
    4. American Hammer (2 count)
    5. Tricep extensions
    6. Heavy LBCs
  6. Ring of fire (heavy squats) w/ one PAX taking his block to the top of the stairs and doing a blockee
  7. Enjoy the steps (11 reps each):
    1. Curls
    2. Squats
    3. Overhead Press
    4. American Hammer (2 count)
    5. Tricep extensions
    6. Heavy LBCs
  8. Return equipment
  9. Mosey to the playground
  10. Ring of fire (pushups) w/ two PAX taking turns doing 5 pull ups
  11. RTB
    MARY:
    Boy George, Borg, and Mathlete led some ab exercises

    CIRCLE OF TRUST/BOM:
    Isaiah 2:6 (context: end times; judgement day)

    For you have rejected your people,

    the house of Jacob,

    because they are full of things from the east

    and of fortune-tellers like the Philistines,

    and they strike hands with the children of foreigners.

    Their land is filled with silver and gold,

    and there is no end to their treasures;

    their land is filled with horses,

    and there is no end to their chariots.

    Their land is filled with idols;

    they bow down to the work of their hands,

    to what their own fingers have made.

    So man is humbled,

    and each one is brought low—

    do not forgive them!

    10 Enter into the rock

    and hide in the dust

    from before the terror of the Lord,

    and from the splendor of his majesty.

    11 The haughty looks of man shall be brought low,

    and the lofty pride of men shall be humbled,

    and the Lord alone will be exalted in that day.

    12 For the Lord of hosts has a day

    against all that is proud and lofty,

    against all that is lifted up—and it shall be brought low;

     

    Thesis:  What idols do we have? What works of our hands are we worshiping?

    ANNOUNCEMENTS:
    Family workout:  8am July 9th, Shield lock backpacking trip July 15-16, Shield lock pool party August 6th

Flee Temptations

THE SCENE: muggy, like pea soup
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Projectivator from 7, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the friendship bell for 11s: decline merkins and box jumps/step ups.

Mosey to the hill by ORAU. Perform single exercise and the run up the hill and back down. On the next trip up, Bernie Sanders. Alternate between running and Bernie. Do three rounds.

  • 25 merkins
  • 25 squats
  • 25 2-ct flutter kicks

Mosey east to get to the playground. Repeat until time is called.

  • 5 burpees
  • 5 pull-ups

MARY:
Heels to Heaven, side crunches, LBCs, Protractor
COUNT-OFF & NAME-O-RAMA
6 studs got it down this morning at the Project.
CIRCLE OF TRUST/BOM:
“Now it happened one day that he went into the house to do his work, and none of the men of the household was there inside. She caught him by his garment, saying, “Lie with me!” And he left his garment in her hand and fled, and went outside.” – Genesis 39:11‭-‬12 NASB1995

Joseph was tempted by Potiphar’s wife daily to betray his master and sin against God. Joseph tried to avoid the temptation by staying away, but she persisted to the point of grabbing him by his clothes. Joseph knew the only way to resist was to literally turn the other way and run.

No matter what temptation we may encounter, use the example of Joseph and run away from it!

MOLESKIN:
We missed our comrades who are traveling. Be safe!
ANNOUNCEMENTS:
Family workout Saturday.

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