F3 Knoxville

Category: The Project

Here comes the rain

THE SCENE: dark, cloudy and steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Mercins, 9 side straddled hop, 8 good mornings. 7 willy maze. 6 Chattanooga cherry pickers. 5 Knoxville cherry pickers.  2 thread the needle

THA-THANG: Death run with person in the back of the line does a burpee  trunk jump to the front.. headed to the pool wall

Insert information about the workout. Alternated workout  core then mercins

  • 20 flutterkicks/5 divebomb mercin, 5 diamond Marcin and 10 regular mercin
  • 19 heels to heaven/ repeat Mercins
  • 18 little boy crunches/ repeat Mercins
  • 17 Big boy crunches/ repeat mercins
  • 16 Big boy situps with leg extensions/ repeat Mercins
  • 15 Big boy situps butterfly position / repeat Mercins
  • Mossy to playground.  For 23 pullups
  • 20 bicycle/10 knee to elbow bicycle/10 elbow to knee bicycle
  • Mossy to the stage to finish 2 minute of plank hold 30 seconds rep./ 15 plank punches/15 plank rocks

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Colossians 3:19 Husbands,  love your wives, and be not bitter against them.

We as husbands need to love our wives with the same intensity that God loves you and not be bitter.

  1. Love  her  with unconditional love (Rom. 5:8)
  2. Love her with unquestioned love (John 3:16)
  3. Love her with an unselfish love (Eph 5:25)
  4. Lover her with an uninterrupted love (Rom 8:38-39)
  5. Love her with an unending love (John 13:1)

This comes from the book “Turn away wrath: meditation to control anger & bitterness”-by rand hummel

Repeat

THE SCENE:  70 and clear.
F3 WELCOME & DISCLAIMER:  Administered faithfully, even though the PAX were eager to get started.
WARM-O-RAMA:

Mosey to the playground.  5 pull-ups + 1 min plank + 5 pull-ups

THA THANG:

Mosey to the Rock Pile.

5 stations in the parking lot – 5 more across the street.  1-minute EMOM timer

Visit a station and do the exercise until timer goes off.  Then run to the wall, scramble up and over, and run across the street to the next station.  Exercises were;

  1. Tire hit
  2. Ball Slams
  3. Battle rope alternating waves
  4. Heavy lunges
  5. Stack squat
  6. Goblet squat
  7. Jump rope
  8. Thrusters
  9. CMU swings
  10. Curls

Short mosey recovery.  Freddy Mercury, Dolly, LBCs, Flutter kicks

Round 2:  Flip the cards.  Exercises were;

  1. Tire flip
  2. Slam ball launch
  3. Battle rope slams
  4. Plyo merkins
  5. Good mornings
  6. Jump rope
  7. Tricep extensions
  8. Blockees
  9. OHP
  10. Heavy Al Gore

MARY:

Guantanamo, LBCs

COUNT-OFF & NAME-O-RAMA

7 including FNG “Pop-A-Lock”

CIRCLE OF TRUST/BOM:

Tomorrow, June 3rd, is National Repeat Day.  It seemed appropriate to repeat a Q that we’ve done before – and to repeat a Word that I’ve done before.  The Word on my heart this morning is something that Jesus has told us to do over and over again.

In Matthew Chapter 18, Peter approaches Jesus and says, “Lord, how many times must I forgive my brother or sister who sins against me? As many as seven times?”  Their culture was keen on defining and limiting moral obligations, as if they could be accurately prescribed by number.  Some rabbis had fixed a limit of “3” for forgiving someone – from their interpretation of the book of Amos.  Peter doubtless thought that he was being unusually liberal and generous in proposing such a measure of forgiveness – “7 times…”.

Verse 22, “Jesus answered, “Not seven times, Peter, but seventy times seven times!”. Christ demolishes this attempt to quantify the measure of grace.  He commands us to forgive – and to be willing to live that forgive/offended/forgive cycle on repeat. 

Earlier, Jesus was teaching these same men and women to pray – Matthew Chapter 6, the Lord’s prayer,

“Our Father in heaven, hallowed be your name, your kingdom come, your will be done, on earth as it is in heaven. Give us today our daily bread. And forgive us our debts, as we also have forgiven our debtors. And lead us not into temptation, a but deliver us from the evil one.”

I find it interesting that the first thing Jesus says after reciting the Lord’s prayer – as if this is the point that He needs to hammer home most directly – is about how critical forgiveness is to your relationship with the Father.  The very next verse after the prayer (verse 14), “If you forgive those who sin against you, your heavenly Father will forgive you. But if you refuse to forgive others, your Father will not forgive your sins.”

It is in pardoning that we are pardoned. – Francis of Assisi

When I was preparing for this Word (first time), I searched my heart for unforgiveness – and found it.  I realized that I had been harboring a years-old grudge against someone who I never even saw anymore.  Even though they were out of my life, I was still living with resentment toward them.  That unforgiveness was poisoning my heart and soul with bitterness.

What then to do?  We found guidance from within the Lord’s prayer…  The Greek word rendered “forgive” in this text is aphiemi (ah FEE ay mee).  It does not mean to sweep it under the rug or pretend like you were not hurt.  In the Greek, aphiemi can literally mean, “to hurl”.  Like we did to the slam ball this morning.  Hurl away the offense, and in doing so heave that poisonous resentment as far as you can (because, 99.9% of the time your unforgiveness hurts you more than anyone else!).  Aphiemi – hurl it.  That is how our Father forgives our trespasses – and it’s how we are to forgive those who trespass against us.

MOLESKIN:

Our FNG showcased his mad skills at breaking into a locked car.  How did he get so good at that?

PRAYERS / ANNOUNCEMENTS:

Rocket as he travels and his friends/family as they mourn a loss

Snagg

Erector’s M

Bobbitt

RAMPART: Stations and Laps

THE SCENE: Humid, with some lake mist for mood
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops – 15 in cadence

LBAC – forward and reverse, 10 each in cadence

Moroccan Night Clubs – 10 in cadence

Tempo Merkin – 7 in cadence

Tempo Squats – 7 in cadence

  • THA-THANG:
    Short mosey to track
  • Station 1 – partner up each take turns for: 10 CMU Blockees, 20 Jump Squats, 15 CMU Shoulder Press, 25 Monkey Humpers, 15 CMU Curls, and 15 CMU Rows – Run one full lap +100M to next station
  • Station 2 – 15 Shoulder Tap Merkins, 30 LBCs, Run full lap +100M to next station
  • Station 3 – 25 Merkins, 25 Mountain Climbers, Run full lap +100M to next station
  • Station 4 – 20 Carolina Dry Docks, 20 Flutter Kicks, Run full lap +100M back to start
  • RTB

MARY:
Flutter Kicks, Box Cutters, LBCs 1:30 total
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Shared Q-Source article talking Sad Clowns, Mascots, and the High Impact Man
MOLESKIN:
Good effort, much sweat from all PAX
ANNOUNCEMENTS:
Skeletor on Q next Wed, Rampart Motto: 1 Cor 16:13-14

Top Gun Exercises at Rampart

THE SCENE: The gloomiest of glooms…just the way we like it.
F3 WELCOME & DISCLAIMER: Dutifully executed.
WARM-O-RAMA:
We started with some Projectivators (x11) to get the Pax good and disoriented to start things off.
Tempo Squats x7
Tempo Merkins x10
Mtn Climbers x10 two count
FLBAC x10
RLBAC x10
Grady Corn x10
Moroccan Night Clubs x10
Chattanooga Cherry Pickers ® x10
SSH x16 or 17 …QIC got distracted thinking about the amazing playlist he made.

Mosey a lap around the lot.

THA-THANG:
Pax performed a modified version of the “Danger Zone” routine. 10 minute exercise cycling through 10 reps of the following exercises (Merkins, Freddy Mercury, Big Boys, Bobby Hurley, Monkey Humpers, repeat). Every 2 minutes, the timer goes of to perform 4 burpees (hence, the Danger Zone). All performed to the glorious sweaty passion of of Kenny Loggins.

As “Playing with the Boys” played, PAX moseyed a lap then went to the “volleyball court”. There they split into teams of 3. Each team had notecards with the following exercises: Carolina Dry Docks (which apparently, can be modified into Pickle Pounders merely by preference), Monkey Humpers, Big Boys, Toe Merkins, and Mtn Climbers. Teams will flip a card, perform 20 reps of the exercise and either flip a cone up or down depending on their team. At the end, the team with the most cones facing in their direction wins. PAX played two rounds. It was almost as dazzling as the movie. Next time Creeper promises to bring the baby oil (although we had plenty of Olive Oil).

PAX then moseyed to the end of the parking lot for Dog Fight exercises (or basically that rabbit hunt thing Kickflip did reinterpreted for our purposes). A single PAX would volunteer to be the hunted rabbit while the rest were the wolves. The rabbit got extra reps and a head start. Wolves worked to catch up to the rabbit. Exercises were Burpees (Olive Oil), Bobby Hurleys (Wing Man), Merkins (Piston), aaaaaaand those delightfully memorable Pickle Pounders (QIC – thanks Skeletor!).

PAX moseyed for Mary.

MARY:
Flutter Kicks (x10)
Box Cutters (x10)
Freddy Mercury (x10)
LBC (The little boys!) (x10)
Hello Dollies (x10)
10 Second Hold (x10)

CIRCLE OF TRUST/BOM:

Casting Your Shadow
Acts 5:5-16 says “People brought the sick into the streets and laid them on beds and mats so that at least Peter’s shadow might fall on some of them as he passed by. 16 Crowds gathered also from the towns around Jerusalem, bringing their sick and those tormented by impure spirits, and all of them were healed.”

Psalm 17:8 – “Hide me in the shadow of your wings.”

In Jewish culture, Your shadow is your realm of influence. The idea was that, we can no more detach ourselves from our influence on others than our bodies can get rid of their own shadows. Peter, through the work of the Holy Spirit after Pentecost, had gone from being a brash loudmouth with little action to back it up into a bold and influential man of God. While healing might have occurred through his shadow (hard to tell in the text), it is clear that his influence was widely known.

Are we casting a shadow of influence or “throwing shade” as the kids used to say?
A HIM understands the influence he has on other people.
A HIM uses influence intentionally to make an impact.
A HIM’s focus is always for the sake of others, not himself.

Are you intentionally using your influence FOR people?
I used to work in a grocery store at a meaningless job. The more the Lord began to change my life, the more I began to be available for people that I worked with. Eventually, I noticed that people would come to me saying something like, “I don’t know why I’m telling you this, but…”. I was slowly becoming someone known for helping people and giving wisdom.

In How to Win Friends and Influence People, Dale Carnegie says “The world is full of people who are grabbing and self-seeking. So the rare individual who unselfishly tries to serve others has an enormous advantage. He has little competition.”

What are those areas you could be intentionally casting your shadow to influence people?
Why aren’t you?
Lack of Energy?
Lack of attention?
Lack of confidence?

How do you cast a shadow? You stand in the light.

MOLESKIN:
YHC apologizes for reliving the volleyball scene three times with “Playing with the Boys”. There were many, MANY more great songs to the soundtrack though we only heard 3 on repeat. We’ll do this again in three months with the whole soundtrack, aviators, and Creeper will remember the baby oil.

ANNOUNCEMENTS:
RAMPART OFFICIALLY LAUNCHES MONDAY! 7am hour-long beatdown. Bring those FNGs!
July 2nd Convergence at JUCO!

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