F3 Knoxville

Category: The Project

Outward facing Self Care

THE SCENE: A breath of warm in December.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Imperial squawkers
  • Overhead claps
  • Moroccan Nightclubs
  • Tempo merkins
  • Newton’s cradle

THA-THANG:

  • Pick up a CMU and mosey to the pool wall
  • Knock out some Wallups
  • Mosey with CMUs to amphitheater
  • Dora – 100 man makers while the other bear crawls across the stage jumps down and circles back
  • Move to the head of the loop
  • Rolling wave – everyone lines up in Cusack. Last one does a Blockee and moves to the front. When he gets to the front, each man does an OHP until last in line does a blockee. Then each does a squat as he walks to the front. Repeat until destination is reached (or it falls apart)
  • At the memorial walk, stop for Dora with exercises in the center and then the path goes around the newly decorated CHRISTMAS TREE!
    • 200 heavy squats, run
    • 200 gore curls, run
    • 300 LBCs, farmer carry both

Mosey back to the flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Self care is an idea that I have seen circulating in the culture for a while now, and I have mixed feelings about it. It seems to variously have aspects of self focus and indulgence, but obviously some level of self care is important. One helpful perspective I have been reflecting on is to center on the idea that everything I give to someone else is ultimately a gift of myself. Thus, if I want to give to others well, then the raw material, myself, needs to be quality. If I give of myself in a way that is self destructive, then I am diminishing the total I can eventually give. But if I am always reinvesting my gains, then no one benefits from my growth, so my efforts are pointless. Focusing on this goal provides a good measuring stick to evaluate whether I have fallen into selfish pursuits. Remember that “Love your neighbor as yourself” is posed as an equality. You cannot properly do one side of the equation without the other, both sides increase and decrease together.

MOLESKIN:
Kickflip made a good observation about the way this ties into the QSource. You have to get yourself right before you can Live right.
ANNOUNCEMENTS:
Parade is coming up fast. Look out for specific info on where we will set up and when, should be released early next week.

Spirit of Christmas

THE SCENE:  30 and calm
F3 WELCOME & DISCLAIMER:  Administered  
WARM-O-RAMA: 

  • Michael Phelps
  • Growing arm circles IC
  • OKCP – IC
  • Scorpion dry docks IC
  • Mountain climbers

THA THANG:

Mosey to the recruiting center.

While Q leads exercises in cadence, one PAX at a time does max pull-ups.  Rotate until all PAX have had a shot at the pull-up bar.  Exercises were;

  • Flutter kicks
  • Mountain climbers
  • Hello dolly
  • Sleeping hillbillies
  • Mountain rockettes

Couple of sprints and we’re at the The Half-Pipe (two sets of 15 steps that face each other).

Divide into two teams.  There is a box of balls in the middle…  Perform exercise.  Sprint, grab a ball, and bring it back to your side.  Repeat with next exercises.  When there are no more balls in the middle, run all the way across, steal a ball from the other team’s stash, and bring it back.  First one to finish all exercises call out – team with most balls wins.  Exercises were;

  1. 20 Burpees
  2. 30 Monkey humpers (2-count)
  3. 40 Flutter kicks (2-count)
  4. 20 Scorpion Dry Docks
  5. 30 Iron Mikes (15 each leg)
  6. 40 Mountain climbers (2-count)
  7. 20 Merkins
  8. 30 Fairy Jacks
  9. 40 LBCs

Mathlete finished first – but Team 1 had more balls, baby!

Mosey back to the recruitment center – do 2 burpees at each streetlight.

MARY:

Another round at the pull-up bar.  While Q leads exercises in cadence, one PAX at a time does max pull-ups. Rotate until all PAX have had a shot at the pull-up bar.  Exercises were; Exercises were;

  • Flutter kicks
  • Mountain climbers
  • Hello dolly
  • Hillbilly walkers
  • Mountain rockettes
  • Guantanamo

Mosey back toward the flag.  Jail break!

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

Ready or not, men, the Christmas season is here.  My short and simple word this morning was an encouragement to live in the Spirit of Christmas these next few weeks.  What does that mean?

Thomas Monson said, “To catch the real meaning of the Spirit of Christmas, we need only drop the last syllable, and it becomes the Spirit of Christ.”  Living out the Spirit of Christ is doing some of the things that Christ did while He was on earth.  What better way to celebrate His birth than to emulate the way He lived His life?  From Ephesians – be imitators of God.

Renowned behavioral scientist, speaker, and author, Dr. Steve Maraboli, unpacks that a little more… “Want to keep Christ in Christmas? Feed the hungry, clothe the naked, forgive the guilty, welcome the unwanted, care for the ill, love your enemies, and do unto others as you would have done unto you.”  Now that is living as Christ lived.

The group discussed some practical applications for living in emulation of Christ during the Christmas season.  During these next few weeks, see how many of these you can check off;

  • Forgive someone who may not deserve it.
  • Repent and ask forgiveness from someone you’ve wronged.
  • Practice humility in the way you speak about yourself.
  • Don’t be judgmental in word…or in thought.
  • Serve others.
  • Show gratitude to others.
  • Show compassion and acceptance to those less valued by society.
  • Choose an attitude of joy that transcends circumstances.

What are some other practical applications for living in the Spirit of Christ, BB reader?  

In the coming weeks, I encourage you to reject the temptations of consumerism and cynicism.  Instead, embrace – and model for your families – the Spirit of Christmas.

Generosity. Service. Forgiveness. Acceptance. Playfulness. Gratitude. Hope.

MOLESKIN:

Christmas Party!  Dec 11th at Judge’s house

Christmas parade in Oak Ridge.  Dec 11th.  6:00pm-8:00pm.

Thanksgiving dinner with a big gut check…and extra gravy

THE SCENE: A crisp and much colder than posted (the weather man lied) morning at Bissel Park in majestic Oak Ridge.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All the usual things to get the blood flowing on a cold morning. No HIMs were harmed in the making of this Q.
Tha Thang:

A Thanksgiving table set for all with a deck of cards. Such fixins include:

Turkey (spades)- CMU Squats

mashed potatoes (hearts)- Blockies

Stuffing (clubs)- CMU curls with overhead press

Cranberry sauce (diamonds)- heavy hammers

Extra Gravy- various cardio-ish exercises with a CMU. We may have resurfaced the parking lot.

MARY:
THE PRONE ROW!! Everyone’s favorite
COUNT-OFF & NAME-O-RAMA
7 HIMS
Bobbitt, Mathlete, Kick-flip, Biohack, Snaggletooth, Borg, and some other guy.
CIRCLE OF TRUST/BOM:

Arguably the biggest gut check in the Bible, James 2:17 and 2:26, calls for us to not only profess our faith, but to back it up with good works.
So, you have to ask yourself, constantly, what works you can or could be doing to back up your faith.

MOLESKIN:
Always an honor to workout along side F3 brothers.
ANNOUNCEMENTS:
Happy Thanksgiving, Gentlemen!

Sally Country and Roxanne Gospel

One comment

THE SCENE: A balmy 27 degrees under clear skies and a waning gibbous moon.
F3 WELCOME & DISCLAIMER  Yes, sir! Sir!
WARM-O-RAMA:
Jog-A-Lap – high knees, butt kicks, skips and strides. SSH, Morrocan Night Club, OKCPs, Oh Yeah!
THA-THANG:
An eclectic Up/Down musical adventure

  • Old Lucy and Sally kept us doing Merkins to failure then Squats to failure and so on
  • Jog-A-Lap
  • A country song about a parking lot party somewhere in Egypt kept us doing leg lifts and Freddy Mercuries.
  • Jog-A-Lap
  • Burpees and s-s-h to Roxanne.  FUN!
  • 21’s – Nailed it on the first round.  HIMs of pure concentration.
  • Jog-A-Lap
  • Even The Chuck Wagon Gang has a workout song with Up and Down in the lyrics.  Perfect for dips at the bell.
  • Jog-A-Lap
  • Annnddd…Repeat.

MARY:
Hello Dollies, 25 BB Situps, and some gruesome, off-cadence torture devised by Tuba.
COUNT-OFF & NAME-O-RAMA
Done.
CIRCLE OF TRUST/BOM:
Think of your favorite world-stopping smell and imagine breathing it in.  How wonderful is that? HIMs offered several great examples – a freshly bathed baby, smoked meat, being deep in the woods.

Eph 5:2 Walk in love, as the Messiah also loved us and gave himself for us, a sacrificial and FRAGRANT offering to God,

The following verse describes a very difficult way of walking in love, but our sacrificial offering of obedience is a fragrant offering to God. Luke 6:27-28 Do what is good to those who hate you, bless those who curse you, pray for those who mistreat you.

What is our fragrance?

ANNOUNCEMENTS:
Congratulations, men of The Project on being part of a record breaking year for filling Christmas boxes at the Samaritan’s Purse project.

Black Betty

THE SCENE: A pale moon peaks through parted clouds. Unseasonably warm and pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Tempo squats
  • Hairy Rockettes
  • Moroccan Night Clubs
  • Tempo Merkins
  • Plank Jacks
  • Newton’s cradle
  • Tempo Split Squats

THA-THANG:
Mosey over to the recruiting center for a circuit workout. 9 stations:

    • Black Betty Dead Lift
      • Bend knees, hips forward, Back Straight, Shoulders Square, Core Active
    • Tire and Sledge – Flips and Hits
    • Jump rope – Fast and double unders
    • Slam Ball – Slam down and High Throw
    • Curls/Tri extensions
    • Overhead Press/Manmaker Merkins
      • Manmaker Merkins – CMU to one side. Do a Merkin, then reach underneath with opposite arm and pull the CMU across, back and forth
    • Dips/Step ups
    • Dumb Bells – Chest Press and Weighted Lunges
    • Blockees and Burpee jump-overs
  • After each full round, 30 LBCs and lap the parking lot, then flip the card.
  • Finished three rounds then did a Ring of Fire, up to 3 and back down

MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 18:1-8

Then Jesus told his disciples a parable to show them that they should always pray and not give up. 2He said: “In a certain town there was a judge who neither feared God nor cared what people thought.3And there was a widow in that town who kept coming to him with the plea, ‘Grant me justice against my adversary.’
4 “For some time he refused. But finally he said to himself, ‘Even though I don’t fear God or care what people think,5yet because this widow keeps bothering me, I will see that she gets justice, so that she won’t eventually come and attack me!’ ”
6And the Lord said, “Listen to what the unjust judge says.7And will not God bring about justice for his chosen ones, who cry out to him day and night? Will he keep putting them off?8I tell you, he will see that they get justice, and quickly. However, when the Son of Man comes, will he find faith on the earth?”
This parable points out to us how we sometimes expect less from God, who alone is good, than we would even expect from the wicked. In a season when I ought to be steeped in prayer, seeking God’s wisdom and guidance, I find myself less engaged even than normal. This is a call to action to act in alignment with belief. Ask and it will be given to you, knock and the door will be opened. God’s power and authority is clear, but sometimes I act as though it isn’t there. Jesus knew this when he said “when the Son of Man comes, will he find faith on earth?”

MOLESKIN:
Awesome group this morning, so big I had to add a station.
ANNOUNCEMENTS:
Turn in your Samaritan Purse boxes. Christmas parade coming up on December the 11th. Trailer decorating soon to come.