F3 Knoxville

Category: The Project

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

Leave A Trace

THE SCENE:  70 and drizzle
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Overhead clap
Cherry pickers
Seal clap
Tempo merkins
Mountain climbers

THA THANG:

The Seabiscuit

10 Burpees

20 Merkins

30 Squats

All the way up to 4 laps and back down

MARY:

PAX Choice

COUNT-OFF & NAME-O-RAMA

9 of the best men that I know

CIRCLE OF TRUST/BOM:

Last week, my family camped in South Carolina’s Table Rock State Park and the Pisgah National Forest.  Both were gorgeous areas and I highly recommend them for a weekend getaway (both are around 3 hours from Knox).  Several times while we were camping, I saw references to the “Leave No Trace” outdoor ethic – a sign here, a ranger-led talk over there… If you are unfamiliar, the 7 Principles of Leave No Trace are;

  1. Plan ahead and prepare
  2. Travel and camp on durable surfaces
  3. Dispose of waste properly
  4. Leave what you find
  5. Minimize campfire impacts
  6. Respect wildlife
  7. Be considerate of other visitors

Leave No Trace might be summarized in one word – impact.  The idea is to minimize the impact that you make in nature – to the extent that someone else might camp right after you and have no idea that you had been there.

When it comes to our faith – what a shame it would be if we claimed to connect with God in our heart, yet there was no evidence of it outwardly.  What a tragedy it would be if our faith left no trace on our lives.

Summarizing from the book of James (2:14-26)

What good is it if you say you have faith but don’t show it by your actions? Suppose you see a brother or sister who has no food or clothing, and you say, “Good-bye and have a good day; stay warm and eat well”—but then you don’t give that person any food or clothing. What good does that do?  Can’t you see that faith without good deeds is useless?  Just as the body is dead without breath, so also faith is dead without good works.

Your faith should be leaving a trace…on your schedule…on your priorities…on your bank account…

MOLESKIN:

Hat tip to whomever came up with the Seabiscuit workout

PRAYERS / ANNOUNCEMENTS:

Speaking of good works… If you are free on Saturday morning, sling some mulch at the Wesley House!  See Slack for details

Fruit with its seed in it

THE SCENE: Cool, clear morning with a hint of light on the horizon
F3 WELCOME & DISCLAIMER – Check
WARM-O-RAMA:
Tempo squats, Little baby arm circles, tempo merkins, seal squats, overhead claps, cherry pickers
THA-THANG:
Hit the pool wall for a few wall-ups on the way to the recruiting center.

Played memory with my attempt at a deck, one team one fight. Card flipper flips tire while others run a lap.

MARY:
Too Slow
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I have been reflecting on the connection between fruit and seed. In Genesis 1:11, it calls out specifically “Then God said, “Let the land produce vegetation: seed-bearing plants and trees on the land that bear fruit with seed in it, according to their various kinds.”” So I have been connecting references to fruit to the idea of seed.

The fruit is a product of the tree which is used to judge the tree. Luke 6:43-44 “ “No good tree bears bad fruit, nor does a bad tree bear good fruit. Each tree is recognized by its own fruit.” This naturally translates to say that good fruit contains good seed and bad fruit contains bad seed. Thus, the fruit of each tree serves to reproduce or multiply that tree.

This idea really popped to me when I applied it to the popular memory verse Galatians 5:22-23 “But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.” I had never considered how this speaks not just to self evaluation, but also to the way that I influence the world around me. If I produce good fruit, the direct benefits are only part of the picture. That fruit leaves behind the seed, providing the opportunity for reproduction and multiplication. Just like with physical trees, this expresses itself slowly and not every seed will take. But the more good fruit we can produce, the more good trees we will leave for our children to eat from.
MOLESKIN:
Didn’t finish the game of memory, even though we got some help from a weak shuffle.
ANNOUNCEMENTS:
Hardship Hill on October 2. Porkchop Express still has 2 slots open!

Don’t Worry…

THE SCENE: awesome

F3 WELCOME & DISCLAIMER: DONE

WARM-O-RAMA:
SSH, Imperial Squawkers, Tempo Merkin, Mountain Climber, Plank Jack, LBAC fwd/bkwd, Overhead Clap, Lap around Parking Lot

THA-THANG:

  1. B-L-I-M-P-S @ Senior Center Parking Lot
    5 Burpees – sprint
    10 Lunge – skip
    15 Imperial walker – karaoke
    20 Merkins – sidestep
    25 Plank jacks – high knees
    30 Squats – sprint
    Sprint (skip, karaoke, sidestep) across parking lot after each exercise. – rabbits hold al gore

2. When Animals Attack @ Pool Paved Courtyard (FUN BUT 5 MINUTES IS A LONG TIME TO BEAR CRAWL)
5 mins – mark off an area (kill zone). All PAX remain in area at all times. One PAX (“the attacker” or “it”) starts in one corner, the other PAX in the other corner. Assume bear crawl position and stay there. The Attacker begins to chase his prey throughout the kill zone (in bear crawl mode). Once contact is made with PAX (“tag”), contacted PAX becomes the attacker, returns to his corner, and it starts over. Tweak the exercise with the size of the kill zone and the number of people.

3. 5-10-15 @ Playground
5 pull-ups, 10 merkins, 15 squats (5 rounds) – rabbits hold plank

4. Bernie-Bear-Blaster @ Amphitheater
Bernie uphill/bear crawl down:
1. AB BLASTER – 20x (modified 10 for time)
LBC, BBS, American Hammer (2-ct), Freddy Mercury (2-ct) – rabbits hold protractor
2. ARM BLASTER – 20x (modified 10 for time)
Merkins, Carolina Dry Docks, Shoulder Taps (2-ct), Diamond Merkins – rabbits hold plank
3. LEG BLASTER – 20x (modified 10 for time)
Bobby Hurleys, Iron Mikes (2-ct), Step-ups, Squats. – rabbits hold al gore

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
9 BEARS

CIRCLE OF TRUST/BOM:
Sometimes men don’t pay attention to many emotions – we named the big ones: anger and hunger (not really an emotion). But we often worry without knowing it – when we can’t influence/control/manipulate a situation to the outcomes we want, those things often roll around in our minds or become susceptible to triggers without our knowledge. This is worry. (It’s like the photo negative/evil twin of meditation – rolling something around in our mind.) A well-known scripture teaches us how to deal with this. Philippians 4:6-7 (The Passion Translation):

Don’t be pulled in different directions or worried about a thing. Be saturated in prayer throughout each day, offering your faith-filled requests before God with overflowing gratitude. Tell him every detail of your life,  then God’s wonderful peace that transcends human understanding, will guard your heart and mind through Jesus Christ.

I mentioned a song from Maverick City – Jireh

MOLESKIN:
Praying for wisdom and discernment for a specific situation; Crazy coffeeteria at Dunkin: met a guy with a cool Malinois (Belgian security dog) just moved to Oak Ridge from San Diego that needs F3 (we’ll see if he shows up); a sobering T-bone car accident at the nearest intersection that could easily have killed both drivers, and a mom at Dunkin who thought her son was involved (same kind of car).

ANNOUNCEMENTS:
CSAUP July 24, Hardship Hill Oct 2 (only 2 seats left on the Porkchop Express!)

Gorilla complex and stairs

THE SCENE: beautiful high 60s
F3 WELCOME & DISCLAIMER: proceeded as recommended.
WARM-O-RAMA:

Side straddle hops (IC) 4ct
    •    Imperial squakers  (IC) 4ct
    •    Tennessee rocking chair
    •   tempo pushups
    •    Stretch on your own 30 seconds

THA-THANGMosey to dip bars to do 34s: 3 dips followed by 4 pushups. do that for 90 seconds. rinse and repeat twice.

Mosey to CMU area, pick up block and then to theatre stairs.
At stairs do a modified gorilla complex. With a cinder block perform the following OYO without stop: 8 Curls For Girls, 8 Overhead Presses, 8 Tricep Extensions, 8 rows then drop coupon for 8 Merkins. Follow this up by a run up stairs. Rinse and Repeat 8 Times.
At CMU area, did a guest leg exercise (block squats) with Judge Judy. Then parking lot bear crawl with block. at one end, do 10 squats with block and the 10 leg press at other end.
Returned coupons to recruiting center and mosey back AO.
MARY:

Godfather Mary. Snag, Judge, Kick Flip and Erector lead a user choice Mary – included box cuts, LBC, side crunches and angle leg lifts.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
focused on an example of a North Korean defector who went through tremendous adversity to attain her goals. Along the way she learned to not judge the hardship of others. The word focused on extending that us, to not judge the hardship of others, but to provide guidance to help folks be the best they can be.

MOLESKIN:

ANNOUNCEMENTS: