F3 Knoxville

Category: The Project

Heavy and not

THA-THANG:

  • Mosey to the parallel bars – 15 dips + 1 min plank:  Repeat for 3 cycles
  • Mosey to the pool wall – 5 wall-ups + 10 BBS:  Repeat for 3 cycles
  • Mosey to the parallel bars – 5 pull-ups + 1 min flutter kicks:  Repeat for 3 cycles
  • Mosey back to the pool wall – 5 wall-ups + 10 BBS:  Repeat for 3 cycles
  • Mosey back to the parallel bars – 15 dips + 1 min plank:  Repeat for 3 cycles

Grab CMUs

  • 20 curls – rifle carry – 20 curls – rifle carry
  • 25 HLBC – rifle carry – 25 HLBC – rifle carry
  • 20 OHP – rifle carry – 20 OHP – rifle carry
  • 20 Heavy Freddy – rifle carry – 20 Heavy Freddy – rifle carry

COUNT-OFF & NAME-O-RAMA
5

Navy PFA Day

THE SCENE: Crisp fall morning with a startling moon, waxing gibbous, on the horizon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBACs
  • Tempo Merkins
  • Mountain climbers
  • Fence Steppers
  • Leg Swings
  • Cherry pickers

THA-THANG:
Navy Physical Fitness Assessment: https://www.mynavyhr.navy.mil/Portals/55/Support/21stCenturySailor/Physical/Guide%205-Physical%20Readiness%20Test%20%20(MAR%202021).pdf?ver=ZDdLAwzZ_GJnePr1gOgkxA%3D%3D

Max Merkins in 2 minutes. Hold a plank as long as possible. Run 1.5 miles as fast as you can.

Here are the scores, for posterity: Erector – 270, Borg – 265, Biohack – 260, Rocket – 225, Mathlete – 225, Snaggletooth – 220, Bobbit – 220, Kickflip – 205

MARY:
In honor of Naval Efficiency, we went WAY over, no time for Mary.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Draw your attention to the final verse of two important, patriotic songs:

Navy Hymn (Eternal Father Strong to Save):
O Trinity of love and power
Our brethren shield in dangers hour
From rock and tempest, fire and foe
Protect the where so ere they go
Thus evermore shall rise to thee
Glad hymns if praise from land and sea

The Star Spangled Banner:
O thus be it ever when freemen shall stand
Between their lov’d home and the war’s desolation!
Blest with vict’ry and peace may the heav’n rescued land
Praise the power that hath made and preserv’d us a nation!
Then conquer we must, when our cause it is just,
And this be our motto – “In God is our trust,”
And the star-spangled banner in triumph shall wave
O’er the land  of the free and the home of the brave.

The beginning of a song sets the tone, but the ending drives home the core message. Both of these songs make clear the heart of their message – In the end, it is God who preserves and protects, brings victory and peace, and deserves Glad hymns of our praise.

This fundamental truth is vital to successfully navigate in our world today. I find that C.S. Lewis’s observations, in the voice of Screwtape, are as poignant today as they were in 1942.

I had not forgotten my promise to consider whether we should make the patient an extreme patriot or an extreme pacifist. All extremes, except extreme devotion to the Enemy, are to be encouraged. Not always, of course, but at this period. Some ages are lukewarm and complacent, and then it is our business to soothe them yet faster asleep. Other ages, of which the present is one, are unbalanced and prone to faction, and it is our business to inflame them.

Lewis, C. S.. The Screwtape Letters (p. 32). HarperCollins. Kindle Edition.

We are prone to faction, and it is important to remember that extreme patriotism serves diabolical designs just as readily as patriotism’s opponents. The key to combating this temptation is not special to it – keep God first. Be obedient first to His Call, His Law, and His Love. In so doing, what might have been devotion to a mere principality is elevated to the realm of the sacred participation in His ongoing restoration of creation. However, I have seen cases where church participation seems to be just one act of American cultural participation, equally valuable as rooting for your college football team or going to Disney World. When these priorities are out of order, if we worship country over God, then the angel that has watched over us in the past falls and becomes a devil.
MOLESKIN:
Went WAY over time, definitely need to streamline when we revisit this for progress.
ANNOUNCEMENTS:
Collecting coats for KARM, bring them to workouts.
Halloween Bash for Oak Ridge kids at Bissell October 28th.
Start thinking about the Oak Ridge Christmas Parade on December 17th.
Brovember activities and scoring details available on Slack.

Stairway to (CMU) Heaven

THE SCENE: Serious gloom
F3 WELCOME & DISCLAIMER: Yes with cell phone for emergency
WARM-O-RAMA:
Easy lap around parking lot, SSH x10, tempo squats x5, tempo Merkins x5, stretch OYO
Mosey to Parallel Bars for 10 squats, 10 inverse rows
Mosey to Pool Wall for 5 Wall-ups
Mosey to Playground for 5 Pull-ups
Mosey to Recruiting Center – 5 burpees along the way, bear crawl along the way
Grab 1 CMU/pax, Rifle carry to theater side stairs, 10 lunges along the way

THA-THANG: Stairway to (CMU) Heaven

ROUND 1:
• 10 Single arm rows (each side) – CMU stairs
• 10 Lunges (each leg) – CMU stairs
• 10 Good Mornings + 10 BBS– CMU stairs
• 10 Uneven Merks (each side) – CMU stairs
• 10 Kettle swings + 10 Overhead Calf Raises – CMU stairs
ROUND 2:
• 10 Narrow Merks + 5 plio merks (each side) – STAIRS
• 10 Thrusters + 10 Squats – STAIRS
• 10 Curls + 10 OHP – STAIRS
• 10 Dolly + 10 Flutterkick (4-ct) – STAIRS
• 10 Tri Ext + 10 Curls – STAIRS

MARY:
Ring of Fire – Work up 1 to 5 merkins, and back to 1 Merkin

COUNT-OFF & NAME-O-RAMA
4 Horsemen of the Apocalypse: Mathlete, Chako, Tuba, and me

CIRCLE OF TRUST/BOM:
Meditating (square breathing method) on Proverbs 3:5-6

Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him and he will direct your path.

MOLESKIN:

ANNOUNCEMENTS:
The Project Halloween – City of Oak Ridge Halloween on Thursday, Oct 28 – info on Slack

Kick-Flip & Bobbitt’s Heavy Co-Q

THE SCENE: Comfortable 65 under the porch with the relaxing sound of continuous precipitation.

F3 WELCOME & DISCLAIMER
Bobbitt was so excited to begin that the welcome and obligatory F3 disclaimer were forgotten …but still in our hearts forever.

WARM-O-RAMA:

  • SSH (x15)
  • Tempo Squats (x10)
  • Tempo Merkins (x10)
  • Forward Fold (OYO)
  • 3rd Grade Exercise (up-tempo version of a Knox cherry picker with added life-affirming clap)
  • LBAC (x10)
  • rev-LBAC (x10)
  • OH Clap (x10)
  • Chattanooga Cherry Pickers (emphasis on working those fingers)
  • SSH (x15)

    THA-THANG:
    Kick-Flip lead the pax to the rear awning with CMUs for competitive team PT.

Break into two teams and spread out ~100 ft. In between the teams are 8 cones – half are standing up and half are laying down. Two teams race each other. One team is trying to knock all the cones down, the other team is trying to stand all the cones up. Individuals pull a card, do the exercise, then sprint to the cone and knock one down or stand one up. Continue until all cones are up or down – or until all cards are used. Exercises were:
– 30 CMU Curls
– 15 Heavy Freddy (4-ct)
– Single arm row, 10 each
– 15 Heel taps
– 16 Lunges
– 20 heavy LBCs
– Uneven Merkins 10 each side
– 10 BBS + Press
– 30 Calf Raises
– 15 Heavy American Hammer (4-ct)
– 20 Alpos
– 20 Overhead Squats
– 20 Good mornings
– 25 Shoulder press
– 20 CMU Swings
– 25 Squats
– 25 Tri extension
– 10 Burpee Jumpovers
– Single arm Shoulder press 10 each side
– 5 Blockees
– 20 Wide Derkins
Completed 3 rounds before time was up.

MARY:
With 2 minutes remaining pax did circle-o-mary with 20 LBC, 10 starfish, 30 Freddie Mercuries.

COUNT-OFF & NAME-O-RAMA
6 HIMs. 0 FNGs.

CIRCLE OF TRUST/BOM: Do The Next Right Thing
Bobbitt shared that he’s experienced major life changes in becoming a pastor that did not happen all at once. In his experience, he did not set out to be a pastor but after walking through a series of open doors wound up changing careers and cities.
Many people experience decision fatigue, especially in the evenings after making many throughout the day. Decisions are even harder when we can only see the big picture or can’t see the big picture at all. However, no decision is always a bad decision (quote from a colonel/uncle).
In Acts 9, Saul encounters the Lord on the road to Damascus. Instead of telling him he would become an apostle, he’s told to go into the town and await instructions; the next step. Often after Jesus healed a person they were only given the next right thing to do. “Show yourself to the priests.” “Take up your mat.” “Go home.” In our life and in our spiritual journey, God seems to be more interested in us taking the next right steps rather than making giant leaps.
1. Doing the “next right thing” develops faith. We can see the spiritual path better in the step-by-step approach.
2. Doing the “next right thing” develops faithfulness. Showing up each day and doing the right things proves that we are dependable.
3. Doing the “next right thing” develops character. As we continue with the small things, we become able to handle the big things.

Pax prayed for several families who had suddenly lost family members this week.

MOLESKIN:
Props were given to Mathlete for carrying the weight of his team. Additional props were given to Kick-Flip for tossing the other team’s weight down the hill. Fun was had by all!

The tabata and individual medley

THE SCENE: high 60s, dark, did not rain although it was expected
F3 WELCOME & DISCLAIMER: followed as recommended
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 liberty bell
10 minute (45 sec workout, 15 sec rest)
  • plank jacks
  • high knees
  • merkins (out and in)
  • 10 climbers/1 burpee
  • lbc
  • squat clap
  • dry docks
  • heels to heaven
  • merkin rotation (3 then reach one hand to sky)
  • plank
mosey to amphitheater (one way 20 reverse rows on bar while partner does big boys).
10 minute (round 2)
  • high knees
  • high/low plank
  • half burpees
  • toe touches
  • squat jump
  • side plank
  • lunges
  • ssh
  • hip thrust
  • butt kicks
(note: offered to replace IM with 7s or 11s on hill, crew wanted the IM).
F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 6 reps of each exercise. start a new set every 1:20 add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest. (we made it to 9).
  • 6 Burpees
  • 6 Merkins
  • 6 2 count flutter kicks,
  • 6 SSH,

MARY:
had a minute and half of player choice
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Word: discussion on viktor Frankl’s man search for meaning.
MOLESKIN:

ANNOUNCEMENTS: