F3 Knoxville

Category: The Project

Momento Mori and hill sprints

THE SCENE: Beautiful dark 30s morning
F3 WELCOME & DISCLAIMER: done as recommended
WARM-O-RAMA:

  • Imperial squakers (IC)
  • plank to toe touches (IC)
  • upward and downward dog
  • SSH (IC)

THA-THANG:

Mosey to play ground to complete Kickflip challenge:
40 merkins, 4 pull-up, 40 seconds Plank
Mosey to Peace Bell – 20 dips
Mosey to K25 Hill
there are 5 stations.
Station1: is always 5 burpees (always to station 2 after – skip hill)
Station 2: 10 reps of, 1) Archers, 2) Iron Mikes, 3) Dry Docks, 4) leg lifts (10 seconds)
(Hill sprint after each set then station 3)
Station 3: 15 reps of, 1) diamond, 2) Air jumps, 3) seal claps, 4) Freddie Mercury (4 ct)
(Bear crawl  to station 4)
Station 4: 20 reps of, 1) wide merkins, 2) lunges 10 each, 3) dry docks, 4) Star fish
(Hill sprint after each set then station 5)
Station 5: 25 reps of, 1) merkin, 2) air squats, 3) over head claps, big boys
(Mosey along road back to Station 1 – burpees)

Mosey to Peace Bell – 20 dips

Mosey to dip bar and 40 reverse rows

MARY:

LBC, flutter kicks, leg lift for 35 seconds.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

the big reveal – Momento Mori and its extension from ancient philosophy to christianity.  delivered Momento Mori sheet to each person.

MOLESKIN:

ANNOUNCEMENTS:
mentioned family Saturday workout in two weeks.

Failing the Test

THE SCENE: Drippy, cool 30s. Perfect morning for the back porch
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Moroccan nightclubs, Overhead claps, Tempo squats, Tempo merkins
THA-THANG:
Grabbed a block and headed around to the back porch of the senior center for some Dora, Dora, Dora!

  • 300 curls, 300 squats, 5 burpees
  • Mosey on over to the playground to get in some pull ups for the day
  • 200 OHP, 150 CMU swings, 5 burpees
  • Gather the 6 in plank, then do 30 seconds more
  • 100 rows (each side), then Heavy Freddies until time
  • Baby Mucho Chesto – 10 Merkins, 10 Wide Merkins, 10 Diamond Merkins, 10 Stagger Merkins (each side)

MARY:
About 60 seconds in Al Gore just to finish out.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
1 Corinthians 10:13 – No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.

This is a challenging passage because it says outright that every time I have succumbed to temptation, it is my fault. I have never been so overwhelmed that I could not resist, though I have often believed otherwise.

Temptation and testing are ideas often used together in the bible. When I think about a test, I naturally default to the kind of testing used in school. Its purpose is simply to determine if I have the knowledge I am supposed to, and the results will inevitably be either a gold star for achievement or a black dot demerit. However, this is not the model that the biblical authors had in mind.

The word for test often used by the bible’s authors is connected with the process used to test gold, and this analogy is also often employed. The key difference here is that when gold is placed in the crucible and tested, it is not intended to leave the gold unchanged. While the process does reveal the amount of impurity, that very same process of testing gold also purifies it. This is vital to understanding the way God tests us.

God’s tests are not disinterested measurements intended to inform his judgements about us. Rather the test is the very process by which God intends to purify us. Through repeated testing, He can strip away the impurities that reside within our hearts, preparing us to one day endure his presence. For though Christ has won the victory over death and opened the way for us to access the presence of the Father, His presence is dangerous to the impure and unholy. Christ has justified us, but still we must be sanctified that we might enter into new creation and reside in the very presence of the Father, free from all fear and knowing only his boundless Love.
MOLESKIN:
Great to see Guardrail out to spend some quality time out back. This was a fall back plan for the weather, so another day I will have to reveal my planned Dora the Explora Q…
ANNOUNCEMENTS:
Weekly challenge is up to 30 pushups, 3 pull ups, and 30 second plank – this Q met standard for today. Check in on Slack to mark your progress. While you are there, read about Lizards, Bullfrogs, and Leeches.

Family Q is coming up February 5th.

Maturity

THE SCENE: mid 20s and clear at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats 15 Moroccan night club
THA-THANG:

Mosey to amphitheatre for:

Pyramid- perform first exercise and make a lap around the creek. Each round add an exercise until all exercises are performed. Start dropping the first exercise each round beginning on round 5 and continue to descend each round.

  • 20 Merkins
  • 20 squats
  • 20 burpees
  • 20 Freddie Mercury (4-ct)

Mosey to the playground for a few pullups and then head back to the flag.

MARY:
Variations of planks.
COUNT-OFF & NAME-O-RAMA
8 PAX today.
CIRCLE OF TRUST/BOM:
The message for today is about maturity. Burpees are not for the physically immature. A couch potato can’t just bust out 20 burpees without some work. The Bible has a message on spiritual maturity. Heb. 5:12-6:2

12 For though by this time you ought to be teachers, you have need again for someone to teach you the elementary principles of the oracles of God, and you have come to need milk and not solid food. 13 For everyone who partakes only of milk is not accustomed to the word of righteousness, for he is an infant. 14 But solid food is for the mature, who because of practice have their senses trained to discern good and evil. 6:1Therefore leaving the elementary teaching about the Christ, let us press on to maturity, not laying again a foundation of repentance from dead works and of faith toward God, 2 of instruction about washings and laying on of hands, and the resurrection of the dead and eternal judgment.

I believe that everyone would agree that a parent trying to sustain their children with milk only would be detrimental to their health. They need more nutrition to continue to grow and mature. The Bible uses this analogy to stress the importance of spiritual maturity. If we try to continue to live on the immature “milk” of the Word only, we are putting ourselves in a susceptible position of spiritual malnourishment. If we are spiritually malnourished, we are more susceptible to falling away as the author of Hebrews states in verses 4-6.

It seems to be pretty easy to become spiritually lazy. Do we just show-up on Sunday and check that box? Is that all of our spiritual “work” for God? Or do we seek opportunities to serve Him by serving those around us? Do we just sit back and listen during worship or do we participate? Are we seeking to help lead in worship to God? Hopefully, this is thought provoking. I encourage everyone to assess their spiritual maturity and see how we can do better.
MOLESKIN:
It was nice to keep our feet mostly dry due to the melted snow on the paths and YHCs choice of route.
ANNOUNCEMENTS:
Spread the word about F3 to your friends and colleagues!

Heavy PT Baseline

THE SCENE:  35 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Nah  
WARM-O-RAMA: 

  • Chattanooga cherry pickers
  • OHC
  • Hangin’ w/ Michael Phelps
  • Real cherry pickers
  • Inch worms
  • Cobra
  • What’s up, dogg?
  • Pigeon
  • Stretch OYO while I explain the workout…

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:

Heavy LBC
H2H
Prone row
Heavy flutters

COUNT-OFF & NAME-O-RAMA

7 of the best men I know

CIRCLE OF TRUST/BOM:

I started by saying how grateful I am for the leadership of Erector and to the other Project Pioneers (Snaggletooth, Rocket, Chaco) – who started this from scratch 3 years ago.  Likewise, I’m grateful for Snaggletooth shepherding it along – growing our group in numbers, depth, and diversity.  I’m grateful that this group has challenged me to grow athletically, relationally, and spiritually over the past 2.5 years.  ISI!

We talked as a group about some of the ways that we’d like to see The Project move forward.  Some ideas were;

  • 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.
  • Consistency in the gloom and chatter on Slack.  Outside of the gloom – Hiking daytrips…  Dinners…  Bonfires…  Spring camping trip…
  • 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.

MOLESKIN:

Let’s do this again in a few months and measure progress.  Is our fitness accelerating?  Here are our baseline scores;

  • Rocket 515
  • Snaggletooth 525
  • Erector 550
  • Mathlete 525
  • Tuba 510
  • Bobbitt 516
  • Kickflip 510

ANNOUNCEMENTS:

AOQ change at JUCO tomorrow!

Family Workouts – first Saturday of each month

Family Camping Trip – tentatively April 1-3

Epiphany

THE SCENE: Nutcracker COLD.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Lap around Parking Lot
2. Projectivator x12
3. Squat (4-ct/IC) x12
4. Tempo Merk x12
5. Mtn Climber x12
6. LBAC F/B X12
7. Moroccan x12
8. Grady Corns x12
9. Chattanooga Cherry Pickers x12
10. 12 Burpees OYO
11. Stretch OYO
12. Mosey to Recruiting Ctr

THA-THANG:

 FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
P1+P2 Lap Parking Lot with CMU
2. CORE: P1 – 200 LBC (switch every 20)
P2 – Hold legs 6” w/ CMU above head
P1+P2 Lap parking lot with CMU
3. LOWER: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
P1+P2 Lap parking lot with CMU

 ON THE MOVE – 1 CMU/PAX 
1. Lunges – 20 Squats
2. Rifle Carry – 20 Curls
3. Bear Crawl – 20 Thrusters
4. Mosey – 20 Tri Extensions

(didn’t have time for the rest of this)
5. Lunges – 10 Blockees
6. Rifle Carry – 20 Am Hammers (2-ct)
7. Bear Crawl – 20 Kettle Swings
8. Mosey – 20 Good Mornings

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
7STRONG: Kickflip, Mathlete, Tuba, Rocket, Slappy, and “FNG Mailbox”

CIRCLE OF TRUST/BOM:
“Epiphany, also known as Theophany in the east, is a Christian feast day that celebrates the revelation of God incarnate as Jesus Christ.
In Western Christianity, the feast commemorates principally (but not solely) the visit of the Magi to the Christ Child, and thus Jesus Christ’s physical manifestation to the Gentiles.” (Wikipedia)

Epiphany – (1): a usually sudden manifestation or perception of the essential nature or meaning of something. (2): an intuitive grasp of reality through something (such as an event) usually simple and striking. (3): an illuminating discovery, realization, or disclosure.

Matt 2:1-12 (ESV)
2 Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, 2 saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” 3 When Herod the king heard this, he was troubled, and all Jerusalem with him; 4 and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. 5 They told him, “In Bethlehem of Judea, for so it is written by the prophet:
6 “‘And you, O Bethlehem, in the land of Judah,
are by no means least among the rulers of Judah;
for from you shall come a ruler
who will shepherd my people Israel.’”
7 Then Herod summoned the wise men secretly and ascertained from them what time the star had appeared. 8 And he sent them to Bethlehem, saying, “Go and search diligently for the child, and when you have found him, bring me word, that I too may come and worship him.” 9 After listening to the king, they went on their way. And behold, the star that they had seen when it rose went before them until it came to rest over the place where the child was. 10 When they saw the star, they rejoiced exceedingly with great joy. 11 And going into the house, they saw the child with Mary his mother, and they fell down and worshiped him. Then, opening their treasures, they offered him gifts, gold and frankincense and myrrh. 12 And being warned in a dream not to return to Herod, they departed to their own country by another way.

1. God still manifests Himself to us.
2. Wise men still seek Him – from all traditions
3. Wise men meditate on the Word.
4. Wise men worship Him – and don’t come empty handed.
5. Wise men listen when God speaks.

MOLESKIN:
Prayed for Cecily giving birth today, Dave and family with covid and grandmother living with them, Chris travelling to visit Grandma Billie for safety and peace, Slappy’s family retreat

ANNOUNCEMENTS:
Family Q coming Feb 5 – deets in Slack