F3 Knoxville

Category: The Project

Rabbit Hunt

THE SCENE:  Mid 60s and calm.
F3 WELCOME & DISCLAIMER:  All veterans – skipped.  
WARM-O-RAMA:

  • Phelps
  • The Real Cherry picker
  • Willy Mays Hays
  • Down/Up dog
  • Thread the needle
  • Quick mosey to the recruiting center

THA THANG:

At the recruiting center.  Nine cones.  Tabata – do 20 seconds exercise, 5 seconds rest.  Rotate one cone each rest.  Merkins, squats, LBCs.  Each round, one man cycles out to do pull-ups.

Mosey to the cinema parking lot that is divided by 7 parking lanes.  PAX start on one end of the lot – we’re the Wolves.  One PAX is our Rabbit – he gets a head start and goes to line 3.

When the wolves howl, we all go.  The Rabbit does 12 Merkins then advances to the next line….12 merkins – advance again…  Repeat, working toward the end of the lot.  He’s trying to make it to safety.  The Wolves do 8 Merkins and advance – we’re trying to catch the rabbit.  (he gets a head start but does more Merkins).  Rabbits win if they make it to the other side.  Wolves win if all Rabbits are caught by the last Wolf.

Repeat the game a few times with a new Rabbit each round.  Perform with;

  • 4 / 6 Iron Mikes (both legs)
  • 8 Flutter Kicks (4-count) / 10 Flutter Kicks
  • 6 / 8 bobby hurley
  • 6 / 8 Mountain Climbers (4-count)
  • 1 / 2 burpees

15 BBS + Bear crawl: Repeat x3

Repeat the tabata circle again.

Mosey home.

MARY:

30 merkins to finish off our 210 for the day.

HD until time is up.

COUNT-OFF & NAME-O-RAMA

Me and 8 of the best men I know.

CIRCLE OF TRUST/BOM:

We say this in F3 – leave no man behind – but leave no man where you found him.  If you are striving to be a HIM, you will not be the same man next year that you were this year – because you are always growing, always be getting better.

This morning, we each thought about one thing that we want to be better at by the end of summer…

Anders Ericsson is regarded as the godfather of the science of excellence.  He is the world’s foremost expert on studying expertise – what makes one man so much better at something than nearly all of his peers.  This morning, we borrowed a couple of his ideas – these come from a book called “Peak: Secrets from the New Science of Expertise”.

Becoming excellent at something takes a lot of ….practice!  But just doing something over and over in the same way as a routine what Ericsson calls “naïve practice” – it might make you a little better but will never lead you to excellence.  To become truly excellent, you have to practice in a certain kind of way – what he calls purposeful practice.

Purposeful practice – practice that will lead you toward excellence – involves;

  1. Practicing with focus
  2. Setting improvement goals for each individual practice
  3. Feedback. You need to be another man to know your plan, to see your work, and to provide you with feedback on your performance.
  4. Working outside of your comfort zone. Anders tells us this may be the most essential aspect of purposeful practice. He puts it directly: “If you never push yourself beyond your comfort zone, you will never improve.”

We shared some of our goals/commitments and how we will incorporate purposeful practice in working toward them.

MOLESKIN:

Proverbs 16:3 “Commit to the Lord whatever you do, and he will establish your plans.”

ANNOUNCEMENTS:

Tomorrow – AOQ Change at Shamrock

May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point

June 4 – Speedway Launch

June 11 – Family Workout at The Project.  9:00 AM

July 2 – Convergence at JUCO

HEAVY Q @ THE PROJECT

THE SCENE: 66 and gloomy
F3 WELCOME & DISCLAIMER – DONE.
WARM-O-RAMA:
2. Projectivator x7
3. Tempo Squat x7
4. Tempo Merk x5
5. Mtn Climber x10
6. LBAC F/B X7
7. Moroccan x7
8. Grady Corns x7
9. Chattanooga Cherry Pickers x7
10. Burpees 5 OYO
11. Knoxville Cherry Pickers 5-IC
12. Stretch OYO
13. Mosey to Playground

THA-THANG:

• Playground: 5 pull-ups/20 merkins (2X)
• MUCHO CHESTO @ Amphitheater: 10 – merkins, 10 – wide merkins, 10 – diamond merkins, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6) (rinse/repeat)
• Mosey to RC
• FLORA 1-2-3 (partner up, 1CMU/PAX)
o Upper: P1 – 100 Diamond Merk (switch every 10)
 P2 – Plank on CMU
 P1+P2 Lap around Parking Lot with CMU
o CORE: P1 – 200 LBC (switch every 20)
 P2 – Hold legs 6” w/ CMU above head
 P1+P2 Lap around Parking Lot with CMU
o LOWER: P1 – 300 Squats w/ CMU (switch every 25)
 P2 – Al Gore with CMU
 P1+P2 Lap around Parking Lot with CMU

Mosey to Playground – 5 pull-ups+20 BBS+5 pull-ups

MARY:

PAX Choice: Hello Dolly, Side crunches (both sides, obviously), Flutterkicks, Mountain Climbers, Freddy Mercury, Heals-to-heaven

COUNT-OFF & NAME-O-RAMA
6STRONG: Kick, Rocket, Biohack, Bobbit, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:

I shared about a personal family issue that we had prayed about last week. And it necessitates the urgency of speaking to our children about things we may not feel ready to put on them. These are things that I am needing to teach to my children now:

  1. Life is hard. We are born into a world at war. We have an enemy of our souls that is ultimately behind the evil, brokenness, and tragedy in our fallen world.
  2. You are not the center of the universe – God is. And life in/with HIM is truly life – an adventure and a romance.
  3. You are not in control – but you have a role to play in how things unfold and how His Kingdom advances. Everything about who you are is created by purposeful design for such a time and place as this.

MOLESKIN:
The above COT/BOM is not original to me. I learned it from John Eldredge, author of Wild at Heart and several other books. 

Thank you for your friendship and prayers, brothers.

ANNOUNCEMENTS:
FIRST EVER VQ at Rampart tomorrow!

Family Q coming up – see Slack.

Other stuff too.

Holding on to what you have

THE SCENE: Crisp, cool May Morning with a full moon overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hairy Rockettes
  • Windmills
  • Tempo squats
  • SSH
  • Moroccan Night Clubs
  • Cherry Pickers for Three-peat

THA-THANG:

  • Mosey to the pool wall
    • 5 wall-ups
    • 4 reps of 8-ct pulse merkins
  • Mosey to the playground
    • 5 pull ups
    • 10 box cutters
    • 10 heels to heaven
  • Mosey to the Amphitheater
    • 10 box jumps
    • 30 merkins
  • Mosey to the Library
    • 5 Decline Dry-docks
    • 10 bobby hurleys
    • 10 Iron mikes
  • Hold plank for the 6, repeat 3 more times
  • Unwind going backwards through
    • Amphitheater – 10 merkins, 5 box jumps
    • playground – 5 heels to heaven, 5 box cutters, 2 pull ups
    • Pool wall – 2 8-ct pulse merkins, 2 wall ups
  • RTF

MARY:
A few sets with some PAX leading
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In an essay titled “Membership,” which is an excellent read or listen, C.S. Lewis begins by discussing (in context I won’t attempt to replicate) the “modern” tendency to eliminate solitude. He sees it everywhere, even in the University, where he experienced an undergraduate college of 12 men who knew each other intimately. Even “before the war,” he says, “the typical undergraduate society had come to be a mixed audience of one or two hundred students assembled in a public hall to hear a lecture from some visiting celebrity.” He laments “the crowd of busybodies, self-appointed masters of ceremony, whose life is devoted to destroying solitude wherever solitude still exists.” If one of the great minds of the past were to be born “today”, he would quickly be “cured”. “And even where the planners fail and someone is left physically by himself, the wireless has seen to it that he will be–in a sense not intended by Scipio–never less alone than when alone. We live, in fact, in a world starved for solitude, silence, and privacy: and therefore starved for meditation and true friendship.”

This line struck me. It’s something that I have been struggling with lately. The family is busy busy busy, and I am adding stuff on top, so I am tired. And in my weariness, I have sacrificed the one time of solitude left to me, the early morning, in the name of an extra half hour of sleep. If, at the outset, I had seen this as the cost of all the activities, I might have been more discerning, but rarely are we granted such insight. So now, I stand to rebuild a habit I once had, to take time each day in solitude to spend time in reading, contemplation, and prayer.

I bring it to you today so that each man might reflect on his own trajectory. I hope this anecdote might grant you time to guard yourself from losing a hard won habit that is on the wane. Remember that nothing in this world is lasting, but if we invest in maintaining something, it lasts a heck of a lot longer.

Matthew 6:19-20

19 “Do not lay up for yourselves treasures on earth, where  moth and rust  destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

MOLESKIN:
By my count, you ought to have more than 200 merkins and 20 pull ups. Finish up the plank and you’ll have a trident.
ANNOUNCEMENTS:
Shamrock AOQ change on May 25, Rampart Skeletor VQ on May 23rd, Rampart launch May 30th.

Family workout:remember God’s promises

THE SCENE: nice and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • 10 baby arm circles
  • 10  side saddle hops
  • 10 mountain climber
  • 10 superman

THA-THANG:

  • Relay race
  • Tug a war
  • Floor is lava had to use the monkey bars to cross the lava
  • Climb an slide
  • Bear soccer: while bear crawling had to move a yoga ball up a hill. The other team attempted to keep it down
  • Hot potato : 2 minute timer, pass a 12 pound Kettle ball around the circle as many times possible

MARY:
COUNT-OFF & NAME-O-RAMA
Some of them: Chicken Lady, Go Kart, Kitten, Nerf, Buttercup, Sunflower, Race Ace, Skywalker, Optimus, Cheetah Speed, golden eagle,  (plus FNGs: 5) Juggernaut, Peregrine falcon, and Golden Eagle, Nutcracker, wolf, Dinger.

CIRCLE OF TRUST/BOM:
God will always keep his promises. A way he shows that is by creating a rainbow.. yesterday with the heavy rainstorm  several us saw a single,  double,  and even a triple rainbow
MOLESKIN:
ANNOUNCEMENTS:

Battleship

THE SCENE:   Mid 50s and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Projectivator
  • LIH/RFTS
  • Cherry Pickers
  • LBAC F&B
  • Grady Corns
  • Squats

THA THANG:

Mosey to the tennis courts.  At the benches do 20 dips + 20 squats.  Bear crawl to the road, crawl bear back.  (Repeat)

Get inside the tennis courts for a couple games of Battleship.  Separate into two teams.  On the court are 12 cones for each team, grouped into a set of 2, two sets of 3, and a set of 4.  Each team has six battle stations – each of which has an exercise associated with it.  At “go” PAX run and grab a ball then run to one of six battle stations.  Perform the exercise, then throw the ball at the enemy’s ships.  Do each battle station before you repeat one.  Continue until one team’s ships are sunk.

Exercises were;

  • 30 Merkins
  • Lunges 15 each leg
  • 40 Mountain Climbers
  • 20 diamond merkins
  • 25 Bobby Hurlies
  • 40 flutter kicks

30 second rest.  Rehabilitate your fleet (i.e., stand up your cones).  Play another round of Battleship, this time exercises were;

  • 20 carolina dry docks
  • 40 plank jacks
  • 10 burpees
  • 10 catalina wine mixers
  • 40 hello dolly
  • 10 burpees

MARY:

  • 5 squats + 5 seconds Al Gore
  • 10 squats + 10 seconds AG
  • 15 squats + 15 seconds AG
  • 20 squats + 20 seconds AG
  • 25 squats + 25 seconds AG

20 merkins + 1 minute plank
(Repeat)

Play the song “Turn it up” by Oh The Larceny.  SSH to the cadence of the song.  Burpee each time they sing the phrase “Turn it up”.  28 Burpees + what felt like about a thousand SSH…

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.

CIRCLE OF TRUST/BOM:

Last Tuesday, Biohack’s Word about leaving a legacy made me think of something that a colleague told me years ago.  On a Monday morning, she gave an account of an event that had happened over the weekend in her neighborhood.  She told of a young dad who was mowing his yard.  He rode his mower onto a steep hill, and it tipped over and crushed him underneath.  The man’s wife heard the commotion and came running out to him.  Knowing that he was hurt badly, he asked her to get their children and bring them out so he could speak to them.  He saw his kids for a minute or two and died before the ambulance arrived.

That short story has haunted me for years.  I wonder to myself, “if he sensed that this was the last time he would speak to his children…what did he say to them?”  And then I ask myself, “what would I say?”.  Would I spend my last breaths to tell them how much I love them?  Or would I try to say one last time the most important thing I want them to remember?  If so, what would those words be?

Imagine yourself in a similar scenario…  If you had just 1 more minute on earth with your children, what would you say to them?  Some of our answers included;

  • “It’s all about Jesus”
  • “I love you so much, more than you’ll ever know”
  • “Despite my faults, you turned out great”
  • “I’m so proud of you”
  • “Don’t let this loss ruin you, thrive in life”

(What about you, BB reader?)

Deuteronomy Chapter 6 says (paraphrasing), The Lord our God, the Lord is One.  Love the Lord your God with all your heart, with all your soul, and with all your strength.  Teach these things diligently to your children.  Repeat them.  Talk about them when you’re at home…and away…when you lie down…and get up… Write them down and tie them around your wrist… Write them on the doorframes of your house…   In short, do everything you can to ensure your children understand these things and remember them.

It is likely that you will, mercifully, have much more than a few minutes remaining with your loved ones.  Maybe you’ll heed the advice of poet Robert Frost, and “live life like it’s the last breath you take for that breath is the whole essence of living, the little things in life are what connects us to all the big things we live for.”

What is the big thing that you want your kids to know?
Teach it to them diligently.
Repeat it often in big and little moments.
Find an opportunity to say that thing to them today.
Make the time and have the courage to say the things that mean the most.    

MOLESKIN:

  • Three-peat is deadly accurate with a tennis ball!
  • Glad to have Kraut with us from downrange!

ANNOUNCEMENTS:

  • Family Workout planned for Saturday 9:00 AM – might pull the plug if there is rain
  • May 25 – AOQ Change at Shamrock
  • May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point
  • July 2 – Convergence at JUCO