F3 Knoxville

Category: The Project

HEAVY PT @ The Project

THE SCENE: Beautiful – 46 and clear

F3 WELCOME & DISCLAIMER: Yes – all the things

WARM-O-RAMA:
SSH, Imperial Squawkers, LBAC, Grady Corns, Tempo Merkins, Mountain Climbers, Cherry Pickers, Mosey to Pool Wall

THA-THANG:
Pool Wall – 5 Wallpees, Playground – 7 pull-ups, Mosey to Recruiting Center

Heavy Stations: Pax rotate through every station with one pax as the timer until everyone makes it back to their original station. 2 Rounds.

Round 1

  1. CMU Thrusters
  2. CMU Lunges
  3. CMU Tricep Extensions
  4. Tire Flips
  5. Heavy Ball Slam
  6. Pull-ups
  7. TIMER – Bear Crawl to next Parking Lot island

Round 2:

  1. CMU Kettleswing
  2. CMU Squats
  3. CMU Curls
  4. Sledge Hammer on Tire
  5. Heavy Ball Toss Up
  6. Blockees
  7. TIMER – Bernie down to next Parking Lot island and Bernie back

Circle up for Merkin Pyramid – All pax hold plank while one pax does one merkin. Each pax in turn till all have done one merkin. Work up to 4 merkins, and then back down to one merkin.

MARY:
Pax Choice – American Hammers, LBC led by Bobbit, Prone Row led by Tuba, till time.

COUNT-OFF & NAME-O-RAMA
7STRONG in HEAVY PT, 1 Runner

CIRCLE OF TRUST/BOM:
Tuesday Kickflip shared from Philippians 4:8, “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.” Today, I wanted to add to that filling our minds with the Word of God has great benefit to each person who endeavors to know Him, and has many more benefits to reap of temporal and eternal value. From Psalm 1:1-3,

Blessed is the man[a]
who walks not in the counsel of the wicked,
nor stands in the way of sinners,
nor sits in the seat of scoffers;
2 but his delight is in the law[b] of the Lord,
and on his law he meditates day and night.

3 He is like a tree
planted by streams of water
that yields its fruit in its season,
and its leaf does not wither.
In all that he does, he prospers.

MOLESKIN:
If the result of meditating on the Word of God reaps immeasurable personal benefits, imagine how much more in our marriages and families, and workplaces, and relationships.

ANNOUNCEMENTS:
Collecting coats for KARM, serving at the Oak Ridge Thanksgiving Meal contact Kickflip or see Project Slack Channel, Oak Ridge Christmas Parade Dec 11 – great opporunity for our kids and families to participate with the F3 float, some may want to attend the Nantan’s Xmas Party earlier that evening as well

Totem Pole

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:  Nah
WARM-O-RAMA:

Round robin

The Real Cherry Pickers
Projectivators
Moroccan nightclub
Tempo Squats
Tempo merkins
Imperial Squawkers

THA THANG:

Mosey to the pool wall – 10 Wall-ups

Mosey to the playground, partner up.  Partner 1 does max pull-ups.  Partner 2 matches P1’s reps with burpees.  Switch – repeat x4

Mosey to the amphitheater.  10 box jumps, 10 derkins.  Repeat

 

Totem Pole:  Do all exercises in the set then run.

Next time, skip the highest rep exercise and repeat sequence until finished.

Exercises were;

12        Burpees

11        Squats

10        Werkins

9          LBCs (4-ct)

8          Flutter kicks (4-ct)

7          Hello Dolly (4-ct)

6          Bobby Hurleys

5          Carolina Dry Docks

4          Broad jumps

3          Diamond Merkins

2          Donkey kicks

1          Clap Merkin

RUN!

 

MARY:

Mosey to parking lot.

30 squats, 30 second Al Gore – sprint
30 merkins, 30 second plank – sprint

Repeat for 20/20 seconds, 10/10 seconds

 

Guantanamo

 

COUNT-OFF & NAME-O-RAMA

8

CIRCLE OF TRUST/BOM:

Philippians 4:8

“…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

 

Also revisited the fundamentals of F3;

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

It’s not just about the workout – “it’s more than a workout”.  The purpose is to inspire your leadership as a man, a father, a friend, a husband.  You post at F3 to become motivated to be a better version of yourself.  “Leave no man behind, leave no man where you found him.”

5 core principles: Free of Charge, Open to All Men, Held Outdoors, Peer-led, Ends with a Circle of trust.

“ISI” – Iron Sharpens Iron.  Proverbs 27:17: “As iron sharpens iron, so one man sharpens another”.

F3 has a leadership model that they call the Q Source – 52 elements divided into four quadrants; Get Right, Live Right, Lead Right, Leave Right.

The ultimate goal of F3 is to mold you into a HIM – a high-impact man. A man who leads and who serves and lives third.  Living third means choosing to live and serve God, family and/or community, and then yourself.

MOLESKIN:

PRAYERS / ANNOUNCEMENTS:

Prayers for Bobbitt as he presides over a tough funeral today – grace and peace, brother.

Prayers for Rocket’s son’s friend, Ty – and his family.

The Nine Worthies

THE SCENE: Crisp 40s, mixed sky above.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSHs
  • Tempo Squats
  • LBACs
  • Tempo merkins
  • Mountain climbers
  • Fence steppers
  • Cat Cows
  • Hip bridges
  • Cherry Pickers

THA-THANG:

  • Mosey to the recruiting center
  • Pick up CMUs and transport to theater stairs
  • Nine exercises in three groups of three
    • Legs
      • Squats
      • Lunges
      • Heel raises
    • Arms
      • Curls
      • Dips
      • OHP
    • Core
      • Heavy LBCs
      • Heavy Freddies
      • Heavy Hammers
    • Pyramid each group 5-10-15, then pyramid all 9. After each round, run the stairs.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The “Nine Worthies” is a set of nine figures who exemplify the ideals of chivalry, and whose lives were thus deemed valuable to study for aspirants to chivalric status (https://en.wikipedia.org/wiki/Nine_Worthies). Composed of three sets of three: three pagans, three Jews, and three Christians.

  • Pagans
    • Hector
    • Alexander the Great
    • Julius Caesar
  • Jews
    • Joshua
    • David
    • Judas Maccabeus
  • Christians
    • King Arthur
    • Charlemagne
    • Godfrey of Bouillon

Godfrey of Bouillon – French nobleman who was instrumental in retaking the city of Jerusalem in 1099. He was offered the title of King of Jerusalem. He agreed to rule, but refused the title of king, saying:

Why would I bear the name of a king in a place where my savior was crowned with reproaches?
Why would I take a scepter in my hand where he took a cross upon his shoulders?
Why would I suffer a crown of gold upon my head where he received a crown of thorns?

This is a high standard, to give up everything and work hard, but at the moment when it seems that you are finally ascending, to give up the glory to God. Godfrey wasn’t perfect, but to respond with such virtue in the face of such a test is worth remembering a thousand years later.
MOLESKIN:
Here is the podcast I was listening to that contained most of this content: https://www.youtube.com/watch?v=_5Yi95ok0Xo&t=4225s.
ANNOUNCEMENTS:
Coat collection, Christmas parade.

Live in Space

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:   Nah
WARM-O-RAMA:

Moroccan nightclub
Cherry pickers
Tempo Squats
Down/up dog
Tempo merkins
Mountain climbers

THA THANG:

  • Mosey to the bell:  (10 tri dips, 2 burpees, 10 box jumps, 2 burpees).  Repeat for a total of 4 rounds.
  • Mosey to K-25 hill:  (10 bobby hurleys, run up, 10 BBS, run down).  Repeat for a total of 4 rounds.
  • Bear crawl up and over K-25 hill and down the other side.
  • Line up in the parking lot.  Bear crawl one line, 10 merkins, bear crawl another line, 9 merkins.  Repeat the pattern; 8…7…6…all the way to 1.
  • Lunge one line, 10 squats, lunge another line, 9 squats.  Repeat the pattern; 8…7…6…all the way to 1.
  • 10 basilisks – bernie up the hill – 10 freddy mercury (4-ct) – run down the hill.  Repeat.
  • Run to the ORAU stairs.  Suicides.  10 mountain climbers (4-ct). Run up the first set of steps.  10 mountain climbers (4-ct). Run up the second set of steps.  Repeat for third and fourth sets of steps.
  • Mosey home.

MARY:

Hello dolly
Tempo merkin
Heels to heaven
LBCs

COUNT-OFF & NAME-O-RAMA

5

CIRCLE OF TRUST/BOM:

I talked this morning about anxiousness and unrest…

Twenty-one years ago today, the spaceflight Expedition 1 arrived at the International Space Station.  Planned for 136 days, the three-man mission was the first long-duration stay onboard.  It was also the beginning of a historic feat – one that continues through today.  From November 2, 2000, there has been a continuous human presence on the ISS.  Mankind has now lived in space for twenty-one years without interruption – that is extraordinary!

Imagine what it would be like to live aboard a habitable satellite in low Earth orbit (!).  Your home is the size of a soccer field and travelling at a speed of roughly 5 miles per second.  You orbit the earth once every 90 minutes – 16 times each day.  You are 250 vertical miles above everyone and everything on earth below – incomprehensibly removed from everything here.  No thing and no one can touch you.

Psalm 9:9; “The Lord is a refuge for the persecuted; a refuge in times of trouble”.

The Hebrew term translated “refuge” is sagav and means “to be high”.  According to the Hebrew scholar, Chaim Bentorah, this is a very unusual word to be used in the sense of a refuge.  Sagav in Hebrew paints an image of a shelter…in outer space.  Bentorah says, “the meaning of sagav does not only give a picture of God surrounding us and protecting us, but also of Him lifting us up and carrying us away from all the problems and stresses that have us bound.”

I can imagine the Psalmist David, laden with all the worries of a king – war, famine, discontent, assassination, plague, enemies – looking at the stars in the evening hours and sighing, “If only I could live up there, none of these enemies could reach me”.  (Wouldn’t his mind be blown to know that someday man would, indeed, live in the heavens?!?!).  “Lord, be my refuge.  Take me to a place that is inaccessible to all that makes me anxious.”

In our lives, we will face challenges and worries that have the potential of crushing us.  At those times, perhaps we can sit back, as David did, and picture God taking us to a new height where we can commune with Him and be restored in His presence.

MOLESKIN:

Hat tip to Chaim Bentorah for the Hebrew word lesson.

So…Borg is a flat-earther?

Great discussion afterward!

PRAYERS / ANNOUNCEMENTS:

Prayers for Borg’s friend, whose father passed away.

Prayers for health in Mathlete’s household.

Prayers for each of us to have peace in our hearts and to be a peaceful influence in our homes.

Welcome Three-peat!

THE SCENE: 50s dark and misty.
F3 WELCOME & DISCLAIMER: followed as suggested
WARM-O-RAMA:

  • seal claps (IC) 4ct
  • Imperial squakers
  • rapid merkins, 4ct (3 half way and full hand release on 4th)
  • upward and downward dog

THA-THANG:

Mosey to the blocks
Chest-o-rama
  • Archers (5 left, 1 center, 5 right)
  • full length, half low, half high, full length (5 each)
  • Diamond stress form (10)
  • Wide with hands pointing out
  • push until hands come off ground (10)
  • decline (10)
  • Incline (10)
  • Circle of pain, starting at 6, reduce until 0.
Biceps, finish below circuit then bear crawl to other side and repeat. Repeat below going from 5, 10, 15, 20 reps.
  • full curls
  • Right arm curl
  • Left arm curl
  • triceps
We finished by making a snake line indian run to block. went until failure.
Run back to AO

MARY:

Mary (45 sec exercise, 15 sec rest)
  • Scissors
  • Flutter
  • heals to heaven
  • start fish
  • stair master (on back 4 steps up and 4 steps down)
  • side crunch
  • side crunch
  • push-up plank jacks
  • leg lift

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

thought about what Bobbit said about treating yourself like you treat others. we took 30sec of silent self reflection and then asked for forgiveness.

MOLESKIN:

ANNOUNCEMENTS:
Coat collection announcement made