F3 Knoxville

Category: The Project

God’s rich grace

THE SCENE: rainy but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 Moroccan night club, 10 imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the high school parking lot. Start at the south most edge and do the following.

  • Run to the next parking row
  • 5 burpees
  • 10 merkins
  • 15 squats
  • Return to start
  • Repeat but run to the next farthest row
  • Follow the same pattern until the end (5 spaces)
  • Suicide style to return all the way back to the start

Mosey to the playground.

  • 6 pull-ups
  • 15 heels to Heaven
  • 10 wall-ups at the pool wall
  • 15 4-ct Freddie Mercury
  • Repeat 3x

Mosey to the amphitheater. 10 dips and bear crawl up the hill. 10, 2-ct shoulder taps and Mosey down. Repeat once.

Mosey back the shovel flag.

MARY:
20 flutter kicks IC, 20 LBCs IC, Protractor
COUNT-OFF & NAME-O-RAMA
7 in attendance despite the rain.
CIRCLE OF TRUST/BOM:
“For while we were still helpless, at the right time Christ died for the ungodly. For one will hardly die for a righteous man; though perhaps for the good man someone would dare even to die. But God demonstrates His own love toward us, in that while we were yet sinners, Christ died for us.” – Romans 5:6‭-‬8 NASB1995

Christ didn’t die only for those who were righteous, but he died for all sinners.

“And you were dead in your trespasses and sins, in which you formerly walked according to the course of this world, according to the prince of the power of the air, of the spirit that is now working in the sons of disobedience. Among them we too all formerly lived in the lusts of our flesh, indulging the desires of the flesh and of the mind, and were by nature children of wrath, even as the rest. But God, being rich in mercy, because of His great love with which He loved us, even when we were dead in our transgressions, made us alive together with Christ (by grace you have been saved), and raised us up with Him, and seated us with Him in the heavenly places in Christ Jesus,”-Ephesians 2:1‭-‬6 NASB1995

MOLESKIN:

ANNOUNCEMENTS:
CSAUP is fast approaching!

Rampart OTB #3

THE SCENE:   60 and clear
F3 WELCOME & DISCLAIMER:  You bet.
WARM-O-RAMA: 

SSH
Overhead claps
Michael Phelps
Tempo Merkins
Mountain climbers

THA THANG:

Soccer drill run to the baseball lot.
Bear crawl to line 1, 30 merkins, mosey to the end of the lot and plank.  Sprint!
Bear crawl to line 2, 20 merkins, mosey to the end of the lot and plank.  Sprint!
Bear crawl to line 3, 10 merkins.

 

Hot potato run to the playground
Flutter kicks – 2 at a time do max pull-ups.  2 Rounds.

 

Mosey to the Big Steps:  run down.  5 burpees.  Broad jump up.  10 BBS.  Repeat x 3

 

Mosey to the track
Dirty MacDeuce
1. 12 Flutter kicks (4 count)
2. 12 Mountain climbers (4 count)
3. 12 Hello dollys
Run a lap.
Repeat x 4

 

Railroad run back.

MARY:

One quick round of Guantanamo

COUNT-OFF & NAME-O-RAMA

5 including FNG Wingman!

CIRCLE OF TRUST/BOM:

I’m thrilled that F3 is coming to Kingston.  We talked about the value of F3 – “it’s more than a workout”.  Fitness (exercise, nutrition, rest, resisting vices), Fellowship (friendships, mentoring, shield locks), faith, leadership.  The men of Kingston need something like F3 – and (as far as I’ve found) there is nothing else like F3.  Aye!

MOLESKIN:

Welcome Wingman!  Good to see Olive Oil and Creeper again!  Nice coffeeteria time afterward.

ANNOUNCEMENTS:

May 6th – CSAUP in Oak Ridge

May ? – Launch Rampart!

July 2nd – Convergence at JUCO

Happy Friday eve workout

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.

DDYP: dynamic resistance stretching

THA-THANG:
Insert information about the workout.

Relay race with tire flips, Devil press 6 reps, Rope wips 6 reps, pike walk around box

AMRAP:  partner up 8reps the swap

  • 2minutes  hollow hold , hop over using Cmu
  • 2minutes partner 4 toe touches squat holding CMU
  • 2minutes partner plank pop overs

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1Peter 3:1-7 PRAYing for your wife by showing empathy with all she does throughout the day and what God has called her to do.

 

MOLESKIN:

ANNOUNCEMENTS:
CSAUP in two weeks

 

USAF Fitness Measurement – Round 2

THE SCENE:   38 and clear
F3 WELCOME & DISCLAIMER:  Nah
WARM-O-RAMA: 

  • Grady corns
  • Moroccan nightclub
  • Michael Phelps
  • Willy Mays Hays
  • Cherry picker
  • Projectivator
  • Merkins
  • Mountain climbers

THA THANG:

  • Mosey to the playground;
    4 pullups + 20 bobby hurleys
    4 pullups + 20 iron mikes
    Partner-up:  Max sit-ups in 1 minute
  • Mosey to the bell
    Max merkins in 1 minute
  •  1.5 miles for time
  • Galway hookers
  • Bear crawl – 30 merkins – crawl bear
  • Mosey to the playground;
    4 pullups + 10 heals to heaven + 4 pullups

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 8 of the best men I know

CIRCLE OF TRUST/BOM:

The workout and Word were inspired by something that Erector said when he led two weeks ago.  He repeated a workout from a year or so ago and had to modify toward then end and stack more on us because we were finishing too fast.  He said, “I’m not sure if the group has gotten stronger…or if I was just more efficient with explaining the workout.”  We repeated the Air Force PT test that we did 6 months ago – to measure whether the group is, in fact, getting stronger/faster.

Unless you currently are recovering from an injury, I hope you are getting steadily stronger and faster.  More than that, I hope you are applying the wisdom that you hear in the BOM and seeing positive impacts in your life.  Fitness and wisdom will not happen overnight.  I’m reminded of something Mathlete said a few weeks ago about our progress being like an ascending spiral.  All these different facets of me are getting better as I make steady improvement.

  • …a little stronger…
  • …a little more graceful toward those I disagree with…
  • …a little less selfish…
  • …a little faster…
  • …a little more engaged with my loved ones…
  • …a little more intentional in my fathering…
  • …faith that is not just in the head and heart, but in actions…

None of these happen by accident.  They happen only when you do the hard work of applying yourself toward them.  If even a tenth of what you hear in the BOM is taking root in your life, what a man you will be!

A pair of quotes for you;

  • “Well done is better than well said.” – Benjamin Franklin
  • “Pay less attention to what men say. Just watch what they do.” – Dale Carnegie

From Scripture;

“But don’t just listen to God’s word. You must do what it says. Otherwise, you are only fooling yourselves.  …if you look carefully into the perfect law that sets you free, and if you do what it says and don’t forget what you heard, then God will bless you for doing it.”  James 1:22-25

“What good is it, dear brothers and sisters, if you say you have faith but don’t show it by your actions? Can that kind of faith save anyone? …faith by itself isn’t enough. Unless it produces good deeds, it is dead and useless.”  James 2:14, 17

“All hard work brings a profit, but mere talk leads only to poverty.” Proverbs 14:23

“Keep putting into practice all you learned and received from me.” Philippians 4:9

MOLESKIN:

  • 4 men set their baseline score today because they did not do the PT test last Sept.
  • 5 men repeated the test – EVERY MAN improved his score from last time.  BOOM, BABY!

ANNOUNCEMENTS:

  • Skewer VQ on Thursday!
  • Rampart OTB on Saturday – 7:00 AM
  • CSAUP May 6th
  • Family Workout May 7th

Waiting on Saturday Family Workout

THE SCENE: Wet, a little cool, but a nice spring day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSHs
  • Windmills
  • LBACs
  • Imperial Walkers
  • Squats
  • Kobra Kais
  • Mountain climbers

THA-THANG:

  • Mosey to peace bell
  • 7’s crab toe touches and cheerleaders
  • Modified bear/crab freeze tag. If the bear tags, jump up out of the water. Another crab can unfreeze you by jumping nearby. Periodically switch bears.
  • Mosey to pool deck
  • 7’s imperial sqwalkers and tie fighters
  • Mosey to playground
  • 3x Climb and slide, creep and crawl
  • 7’s Spiderman merkins and superman
  • 2x Climb and slide, creep and crawl
  • Mosey to amphitheater
  • Joke Circle
    • One person tells a joke and names an exercise. Do a number of reps equal to the words in the set up. After the reps, tell the punch line and pick the next person.
  • Follow the leader at the fountain

 

MARY:
Just in time, so no time.
COUNT-OFF & NAME-O-RAMA
Kids: Nerf, Buttercup, Chicken Lady, Go-Kart, KittyKat, plus FNGs Juggernaut, Peregrine falcon, and Golden Eagle
CIRCLE OF TRUST/BOM:

The Word – Luke 23:56 – On the Sabbath they rested according to the commandment.

In the story of Holy Week, Saturday can seem like a bit of a dead spot. Starting with the procession into Jerusalem on Palm Sunday last week, there are lots of stories to tell about Jesus during the week leading up to his resurrection. The crucifixion yesterday is a dark climax to the story. The disciples are scattered, the earth breaks open and the sun’s light fails. We may be tempted to believe that death has won. Now, if this were a movie, there would be only a few moments to savor the tragedy before a bright light burst forth and proved loudly to the whole countryside that our hero was victorious and all the bad guys get blasted to smithereens!

But that isn’t the story of today. Today, Jesus is in the tomb. Today, the disciples weep and wait and wonder. Today the story seems to Stop. That’s because today they rested according to the commandment. Sabbath, Shabbat, literally – Stop. You may remember that there was a bit of a scramble to bring Jesus’ body down from the cross and find a place to put it. Joseph of Arimathea went and sought permission from Pontius Pilat. That’s because Shabbat begins at sundown, so there wasn’t much time. Tomorrow morning, when the women discover the empty tomb, their reason for going in the first place was to finish preparing the body for burial by anointing with spices and oils they prepared on Friday but didn’t have time to use.

God is perfectly patient, even when we aren’t.

When we are impatient, we aren’t wishing we were someplace else, we are wishing we were sometime else. Some of you might be anticipating something really fun that is going to happen tonight or tomorrow. You might be feeling a little impatient to sink your teeth some doughnuts. Today, let’s remember patience. Because impatience will steal your rest. And when you don’t rest, you can’t even enjoy the thing you are trying to get to.
MOLESKIN:
Great to have a new family! A bit wetter than hoped, had to modify burpee freeze tag for concrete surface play.
ANNOUNCEMENTS:
Next family workout May 7th, 9 am.