F3 Knoxville

Category: The Project

When is it necessary?

THE SCENE: Ideal Gloom. Dim, dank, and sweaty.
F3 WELCOME & DISCLAIMER
Check
WARM-O-RAMA:
Projectivators, tempo squats, little baby arm circles, overhead claps, tempo merkins, mountain climbers, fence steppers, a little stretching on your own.
THA-THANG:
Hit the pool wall for wall-ups, cause I love ’em. Then off to the recruiting center.

Tabata rounds. Each round has 6 exercises. 45 seconds AMRAP, 15 seconds to breathe. 6 decks of memory cards, each with 2 legs, 2 arms, a core, and a full body. After each round, take a lap. Go until time is up.

MARY:
Just enough time for 15 LBCs.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Sin lies only in hurting others unnecessarily. All other “sins” are invented nonsense. -Robert A. Heinlein, science-fiction author (7 Jul 1907-1988)

Apparently contradictory to many religious traditions, but this perhaps falls away upon deeper examination.

Is it physical harm only? Seems obviously to be no. Often people prefer physical pain to emotional pain.

So I can hurt myself if I like? The interconnectedness of people makes it so that self harm is actually harm to others.

When is hurting someone else necessary? The answer to this question represents a probable basis for cultural differences in matters of morality.
MOLESKIN:
We made it through about 3.5 rounds in the time we had.
ANNOUNCEMENTS:
CSAUP Aug 21. Hardship Hill Oct 2.

X-Ray

THE SCENE:   72 and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Stretchy stretchy…

Mosey to the recruitment center

THA THANG:

One PAX at a time pulls a pair of logs a lap around the parking lot.  That person is the timer for all others.

10 cones set out – each station has an exercise.  Visit a cone and do the exercise until time is called.

  • Log pull (timer)
  • 10 thrusters + 15 curls
  • Ball Slams
  • Heavy lunges
  • Battle rope alternating waves
  • Stack squat
  • Jump rope
  • Pull-ups
  • Tire hit
  • “I” Merkins

Mosey around the parking lot

Now…repeat it all again!  This time, exercises are;

  • Log pull (timer)
  • Slam ball throw
  • Goblet squat
  • Battle rope slams
  • Good mornings
  • Jump rope
  • Pull-ups
  • Tire flip
  • “H” Merkins 

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

5 men

CIRCLE OF TRUST/BOM:

My right hand has been hurting since I injured it on May 20th.  There is hardly any gripping strength in my thumb, so I’ve been useless at doing things like opening jars.  On Tuesday, I finally went to see an ortho doc.  To support his diagnosis, the nurse staff took an x-ray of my hand and the doc pulled it up on a screen…  Man, x-rays are awesome!  With them, we can view a vivid image of the innermost parts of our bodies.  Just 150 years ago, the thought of doing that sounded like magic – a fantasy beyond possibility.  But there I sat on Tuesday, looking at this picture of all the intricate the bones of my hand.  I was reminded of Psalm 139… (verse 13-14), “You made all the delicate, inner parts of my body and knit me together in my mother’s womb.  Thank you for making me so wonderfully complex!  Your workmanship is marvelous—how well I know it.”

The Word this morning also came from Psalm 139…  Picking up in verse 23…

“Search me, God, and know my heart; test me and know my anxious thoughts.  See if there is any offensive way in me and lead me in the way everlasting.”

That is a dangerous prayer, is it not?  Search through even my deepest thoughts… Show me my fears, because those reveal where I am not fully trusting in you…  Uncover the sins that I am blind to or that I have rationalized…  Woooooo!  Will you have the courage to offer these words up in prayer today?

In the field of medical radiography, a historical moment occurred 87 years ago today.  On July 1, 1934, in Rochester, NY, a medical team completed the first ever x-ray photo of an entire body.  Prior to that, x-rays were of a hand, a foot, a skull…  On that day in 1934, a whole body was x-rayed and the innermost parts made known.  So…I invite you to make your prayer today; “God, search me…evaluate my whole self.  Search who I am with my family, who I am at work, who I am with my friends, who I am when I’m alone…  Search my thoughts, my attitudes, my actions, my motives…  See if there is any offensive way in me and lead me in the way everlasting.”

“Search me, God, and know my heart; test me and know my anxious thoughts.  See if there is any offensive way in me and lead me in the way everlasting.”  Psalm 139:23-24

MOLESKIN:

Good to have Pi out with us!

ANNOUNCEMENTS:

Dog Pound CSAUP – July 24

F3 Dad’s Camp – Aug 13-15

 

Friendship and Servant Leadership

The Scene: 70 and humid

Welcome/Disclaimer – YES

Warmup: SSH, Tempo Merkins, Mountain Climbers, Overhead Clap, LBAC-fwd/bckwd, Projectivator, Cherry Pickers

The Thang
• Follow the Leader to Library Parking Lot: mosey, side step, karaoke, bear crawl, skip, high knees to library parking lot: burpee broad jump toward Amphitheater
• Mucho Chesto @ Amphitheater: 10 – merks, 10 – werkins, 10 – diamond merks, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6)(rinse/repeat)
• 10 Box Jump/Step Up and Bernie up hill, 10 jump squats at top. (rinse/repeat)
• @ Playground: Baby Murph – 5 pull-ups, 10 merks, 15 squats (5 rounds) = 25 pull-ups, 50 merks, 75 quats
• Bear Crawl to Pool: 10 Wallups
• Follow the Leader to Friendship Bell: mosey to Parallel Bars – hold Al Gore till each pax has a chance to hand walk across bars, BBS till 6, mosey to Friendship Bell for Mary

MARY:
Kick-Flip to lead, other AOQs and guests, and Judge Judy

COUNT-OFF & NAME-O-RAMA
16 STRONG

CIRCLE OF TRUST/BOM:
2 years and 2 months ago, David Greer became Kick-Flip. (He pointed out that I was on Q that day!) Today we know him as a man of character, a leader among men. When he leads, he’s creative, he’s personal, he pushes us. He serves us by leading. So many of his Qs are memorable, the workout, the word, his leadership and drive, his friendship and encouragement. We are all better men because of him and we are glad to give him the Shovel Flag as our AOQ at the Project.
Maybe one of you will be AOQ after him. I hope you will all step up to Q soon. Just as we need Kick-Flip to show up, we all need you/each other to show up. It’s not only how we get better as men and leaders, it’s how we see and experience the diversity and creativity of God in fitting us together, in both our leading and our following. Your strengths pushes us in our weakness and vice versa. We are all disciples, followers/fellow travelers, friends, of Jesus. In Christian friendship, we disciple each other. We encourage each other. We call each other higher up and further in. Friendship is discipleship when Christ is in you. When you Q, you both lead and serve the men around you as friends. It is both friendship and servant leadership.

MOLESKIN:
Much appreciation to Judge and guys from other AOs who came to support and celebrate the passing of the The Project Shovel Flag to Kick-Flip. Shout out to Trolley who began the tradition of taking the picture at the Friendship Bell.

PRAYER:

Ribbed’s wife, men at Equalizer and other AOs whose marriages are struggling, Kick-Flip’s wife and new baby on the way

ANNOUNCEMENTS:
July 24 CSAUP “Off the Chain”

 

Family workout – Do things no one else can do

THE SCENE: Sunny Summer morning with plenty of 2.0s on hand
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side Straddle Hop
  2. Seal squats
  3. High Knees
  4. Cherry Picker

THA-THANG:
Tour of the AO. Each Exercise 30 seconds AMRAP

  • Bell
    1. Step ups
    2. Dips
  • Bridge
    1. Imperial Squawkers  
    2. LBCs
  • K25 Hill 
    1. Mountain Climbers
    2. Bear crawl up hill
    3. Burpees
  • Pond
    1. Pushups 
    2. Run around pond
    3. Sit ups
  • Playground
    1. Climb and slide
    2. Pull ups
  • Amphitheater
    1. Basilisk
    2. Squats
  • Pool Wall
    1. Wall ups
    2. Bobby Hurleys

COUNT-OFF & NAME-O-RAMA
In addition to the tagged PAX, 2.0s were Batman, Raptor, Nerf, FNG – Buttercup, Lollipop (or the diseased one?), Go-kart, Ice Cream, Doughnut, FNG – Sweater, and FNG – Pikachu. Also, Borg brought his wife, FNG – Popcorn.
CIRCLE OF TRUST/BOM:
Great scene in Big Trouble in Little China where Egg Shen gives the heroes a potion that will let them “see what no one else can see. Do what no one else can do.” But you don’t need a magic potion. Each one of us already sees what no one else can see and has the chance to do what no one else can do. I see three things we should do in response to this reality so that we can be ready:

  1. Learn to do stuff – You can only do what you can do. Learn more and you can do more. Take the opportunities you have at home, school, and everywhere else.
  2. Pay Attention – If you want to act when the time comes, you have to realize that the time has come. Keep your eyes and ears open so you can see your opportunity when it shows itself.
  3. Step up – When the critical moment comes, it is often easy to look around for someone else to take action. Don’t wait for someone else, step up and take action. Nobody else can do it like you.

MOLESKIN:
Great fellowship time afterwards. Kids really enjoyed it. We will look into another one of these in July.
ANNOUNCEMENTS:

HEAVY PT

THE SCENE: 64 and BEAUTIFUL
F3 WELCOME & DISCLAIMER: YEP.
WARM-O-RAMA:
Led by Borg (Mark McKeever)

THA-THANG:

20 – 15 – 10 Reps (20 reps of each mvmt/run lap, rinse/repeat 15 w/lap, 10 w/lap)
Curls
Thrusters
Tri Ext
Squats
Run a lap w/ CMU

Hold CMU Gore till 6

FLORA 1-2-3 (Battle Buddy)
1. Upper: 100 Merkins
• Switch every 10
• Plank on CMU
• Run LAP around Lot w/CMU
2. Core: 200 CMU LBC
• Switch every 20
• 6” leg lift/hold CMU above head
• LAP w/CMU
3. Legs: 300 CMU Squats
• Switch every 25
• CMU Gore
• LAP w/CMU

TIME! Mosey back to ShovelFlag. Here’s what we DIDN’T GET TO DO…

Tinseltown Stairs
• 10 Single-arm rows (each side) – CMU stairs
• 10 Lunges (each side) – CMU stairs
• 10 Good Mornings+ 10 BBS – CMU stairs
• 10 Uneven Merkins (each side) – CMU stairs
• 10 Kettle Swings + 20 Overhead Calf Raises – CMU stairs

MARY:
Led by Borg (Mark McKeever)

COUNT-OFF & NAME-O-RAMA
7STRONG did some HEAVY PT

CIRCLE OF TRUST/BOM:
WORD BY BORG

MOLESKIN: 

ANNOUNCEMENTS:
Family Q this Saturday at The Project led by Mathlete and Biohack; Shovel Flag transfer to Kickflip on Tuesday, June 29; CSAUP “Off the Chain” July 24