F3 Knoxville

Category: The Project

The Little Thing

THE SCENE:   49 and clear.  Super!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Overhead clap
  • Cherry picker
  • Projectivator
  • Walkout merkins
  • Mountain Climber climber
  • Merkin pumps 4-ct
  • Lunge squat lunge squat

THA THANG:

Mosey to the Friendship Bell

  • 10 Bench sideways jumpovers
  • 10 chest tap irkins
  • 10 bulgarian split squats
  • Repeat

Mosey to K-25’s backside

  • 5 burpees
  • Bear crawl up, run down the other side
  • 10 jump squat 180s
  • Run up, crawl bear down the other side
  • Repeat

 Mosey to another hill

  • 5 merkin pumps 4-ct
  • Side shuffle up (switch halfway)
  • 5 Lunge squat lunge squat
  • Run down
  • Repeat

 Mosey to yet another hill

  • 10 mountain climbers
  • Bernie up
  • 5x Walkout + 3 merkins
  • Run down
  • Repeat

 Mosey to the amphitheater steps

  • 10 bobby hurleys
  • Run down
  • 10 derkins on the rail
  • Run up
  • Repeat

Mosey to the pool wall

  • Wurpees x 10

MARY:

30 sec Al Gore
30 squats
Sprint
Repeat

30 sec plank
30 merkins
LBCs
Repeat

COUNT-OFF & NAME-O-RAMA

8

CIRCLE OF TRUST/BOM:
The idea for this Word came from Rocket.  Last week, he and I were talking about his knee that he injured in July.  I remarked how he hustled so hard the workout before – racing back to the flag against Mathlete.  I said, “Man, your knee seems to be so much better!”.  Rocket responded, “Well, I’m having just a little bit of pain.  I’m thinking about going to see someone about it – to fix it while it’s little, so that it doesn’t turn into a big deal”.

That’s the Word that I want to think about; Fix it while it’s little, so that it doesn’t turn into a big deal.

Do you have anything in your life that is just a little askew?  A little bad habit?  A little sin?  Something that is not helping you accelerate to be the man you want to be?  Something tiny that you can correct before it becomes a big deal?

  • A little judgmental?
  • A little arrogance?
  • A little jealousy?
  • A little anger?
  • A little lust?

We need to saw these things off while they are little – before they become a big deal.  Because each of these things, when they become full grown – can ruin a man. 

One of the earliest recorded conversations between man and God is in Genesis 4.  Adam and Eve’s sons, Cain and Able, have each made sacrifices to God, but Cain’s is half-hearted.  He becomes envious when God favors his brother’s offering instead of his.  In that heated moment, when Cain is seeing red, God speaks to him and says, “…if you do not do what is right, watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7, The Voice translation)

Think about that imagery of sin…crouching, then pouncing.  It makes me think of a lion getting low in the grass so that his prey either does not see him – or if they do, they think he is just a harmless little thing.  Then pounce, the lion is there!

Is there a particular sin in crouching your life?  Either so small that you don’t see it for what it is – or that you think it is just a harmless little thing?  Let’s get the little things in our life under control and fix it while it’s little, so that it doesn’t turn into a big deal”.

“You must master it before it masters you.”  Genesis 4:7

MOLESKIN:

Rejoicing and mourning.  Rejoiced for the birth of Slappy’s BFF’s son.  Mourning the loss of Biohack’s MIL.  Prayers for those families.

ANNOUNCEMENTS:

One another

THE SCENE: a balmy 50 degrees at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 10 LBAC forward and backward, 10 tempo squats, 10 imperial walkers
THA-THANG:
Mosey to the K-25 hill for 11s. Merkins at the bottom squats at the top.

Mosey to the track for some laps. Run a lap after each of the following:

  • 10 burpees
  • 30 Merkins
  • 30 squats
  • 30 heels to Heaven
  • 20 diamond merkins

Mosey back to the shovel flag.

MARY:
Flutter kicks IC
COUNT-OFF & NAME-O-RAMA
8 plus an almost FNG. He got through almost half but got kinda dizzy and sat out the rest. Next time!
CIRCLE OF TRUST/BOM:
There are many “one anothers” scattered throughout the Bible. There a few in particular that I want to present for today.

Therefore, confess your sins to one another, and pray for one another so that you may be healed. The effective prayer of a righteous man can accomplish much. (James 5:16)

Let the word of Christ richly dwell within you, with all wisdom teaching and admonishing one another with psalms and hymns and spiritual songs, singing with thankfulness in your hearts to God.(Colossians 3:16)

and let us consider how to stimulate one another to love and good deeds, not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near.(Hebrews 10:24‭-‬25)

These are all things that we can do as part of worship to God, but they are also meant to build each other up. Worship may have looked a little different for a big part of the year or perhaps worship hasn’t been a regular part of your life at all. I would like to encourage you to make sure you are taking advantage of this resource.

MOLESKIN:
We covered a lot more distance than I originally thought we might. Great job!
ANNOUNCEMENTS:

On the Road Again by Erector Nelson

THE SCENE: The prettiest darn spring morning we have had yet this year. 50, clear.
F3 WELCOME & DISCLAIMER – CHECK
WARM-O-RAMA:

  • High Knees
  • Tempo Squats
  • Arm circles
  • Tempo Merkins
  • Cherry Pickers
  • Michael Felps

THA-THANG:
A heavy workout on the move. We did 10 reps  unless otherwise noted.

  • Parallel bars – inverse rows, 15 merkins
  • Pool wall – wall-ups
  • Playground – pull-ups
  • Amphitheater – Box jumps and bear crawl up the hill
  • Mosey to the recruiting center and pick up a CMU
  • On the way to the Movie Theater:
    • Heavy Freddies, Overhead Press, Goblet Squats
  • At the Movie Theater, do the reps and run up the stairs
    • Thrusters
    • American Hammers x20
    • Curls x20
    • Lunges x20
  • On the way to Badger Ave
    • Blockees x5 for ORPD
    • Heavy LBCs
  • At Badger Ave, do the reps, Bernie to the Light, Sprint Back
    • Rows x20
    • Kettle Swings x20
    • Curls in Al Gore x20
  • On the way back to the Recruiting Center
    • Heavy Flutters
    • Derkins
    • Heavy Sumo Squats
    • Prison cell merkin blockees
  • Drop off the CMUs and Mosey to the Memorial
  • At the Memorial, Dive Bombers
  • Back to the Flag, just in time

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

In general, people overestimate what they can get done in a short time and underestimate what they can get done over a long time.

It is a good discipline to set aside dedicated time each day for prayer. But I have encountered a pitfall that can come with it.

I have to be careful not to try and cram in everything I need to pray about. There is a part of me that just wants to get it done. But it should never be done.

The times when I have felt the most peaceful, the most content, have been times when it felt natural to turn my attention upward at the first sign of trouble.

One 5 minute chunk a day can isolate your relationship much like 1 hour a week. But if you talk to someone for 30 seconds 10 times a day, they must be with you wherever you go.

1 Thessalonians 5:16-22 – Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every evil.
MOLESKIN:
Some good discussion
ANNOUNCEMENTS:

Project Deck of Pain Part 2: Isolated? No! Relationships in Spades!

THE SCENE: Low 30’s but dry so good to go.
F3 WELCOME & DISCLAIMER – Administered + COVID
WARM-O-RAMA:
Moroccan Night Club x 15 IC (for Erector!)
Forward Lunges x 5 ea, Reverse Lunges x 5 ea OYO
Tempo Squats x 10 IC
Tempo Merkins x 10 IC
Tennessee Rocking Chair x 10 IC

THA-THANG:
This is Part 2. Part 1 here: Soldiering Through the Project Deck of Pain

The following Spades were not done last time but we did them this time:

Location Suit Card Description Card Amt Modified Amt
Shovel Flag Spades 2 1 lap entire shovel flag parking lot 1 1
Shovel Flag Spades 3 Dips on the curb 15 5
Shovel Flag Spades 4 Bear crawl in parking lot Q’s distance Q’s distance
Shovel Flag Spades 6 Tempo squats 10 10
Shovel Flag Spades 8 Jumping Spider 10 5
Shovel Flag Spades 9 Heels to Heaven IC 20 10
Shovel Flag Spades J Stationary Lunges 10 ea leg 5 each leg
Shovel Flag Spades Q Al Gore 30 sec hold x 2 30 sec hold x 1
Shovel Flag Spades A Single Leg Calf Raise 15 ea leg 7 ea leg

From there we did the following “randomly” pulled exercises (these aren’t in order but my cards got off so I’ve just put them in a filtered list from all exercises below):

Location Suit Card Description Card Amt
Shovel Flag Spades 5 Moroccan night club (if Erector is present he must lead it IC and must be 15 reps) 15
Shovel Flag Spades Q Al Gore 30 sec hold x 2
Amphitheatre Diamonds 6 Box Jumps on low theatre wall 15
Amphitheatre Diamonds 7 Flying Squirrel 10
Amphitheatre Diamonds J Iron Mike / Bonnie Blair (ea leg) 7
Amphitheatre Diamonds Q Reach for the Sky / Let it Hang 30 sec each
Amphitheatre Diamonds K Pickle Pointer IC 20
Friendship Bell Hearts 4 Reverse Crab around bell 1
Friendship Bell Hearts 9 Leg Lifts 20
Friendship Bell Hearts A Alternating Leg single leg calf raises (single count) 40

 

MARY:
Mary-go-round (aka Rotating Dealer’s Choice) – making a normal MARY circle for Dealer’s Choice, going around the circle each PAX calls out a 4-count IC exercise . After going around, the Q or one PAX doing one of the exercises as it rotates does 10 IC reps of the exercise on the Q’s lead. PAX does the exercise the PAX to his right did. After a 3-5 sec confirmation, the Q calls out the the cadence and the PAX again do 10. Repeat for a chosen length of time or at the end during normal “MARY” part of the workout. If PAX complete all exercises in the full circle, go back to the left instead. (I made this up a few weeks ago and submitted it but it’s not on the Exicon yet)

Exercises in today’s Mary-Go-Round included the Pickle Pointer, Basilisk, LBC, Stargazer (everyone was a fan of 15 seconds of rest in!), Leg Lifts (or Heels to Heaven… the Q might have gotten these confused today!), BBS, & more!

COUNT-OFF & NAME-O-RAMA – PAX in Spades today!

CIRCLE OF TRUST/BOM:
Because of life circumstances and COVID, I haven’t attended church in person since March 2020. Lord willing, that will change on Easter Sunday, April 4, 2021. There are many factors that have gone into me staying away to care for those around me, but I want to write this to encourage those who are like me with what God has taught me and worked in me while absent.

1. God has not forgotten me and He hasn’t forgotten you.
It would be easy to get fatigued and feel like I’m not being faithful, making a difference, or really growing. I feel like I’m in no man’s land, simply riding the bench while everyone else gets to play the game of fellowship and worship each week. But we know that’s not true. Each person and especially those not present in person has a role to play in our church. God has called every member of the body to work and serve its purpose. He makes it clear in 1 Corinthians 12:21-23 21 The eye cannot say to the hand, “I have no need of you,” nor again the head to the feet, “I have no need of you.” 22 On the contrary, the parts of the body that seem to be weaker are indispensable, 23 and on those parts of the body that we think less honorable we bestow the greater honor, and our unpresentable parts are treated with greater modesty,
 
Do not fear – you and I are not forgotten.
 
2. God has been working while you were ‘away’ both in you and in others.
In many ways, relationships cannot help being had in person. There are various methods of communication – email, letters, endless Zoom meetings for work and with family- but these are not exactly the same. We feel it with the drain from being in front of a screen longer than any of us knows we want to be. Even those of us who are technophiles (previously loving technology a little too much) want to join in with the technophobes (that computer is ‘of the devil’ as Bobby Bouche’s mother would say) and take a break from the endless virtual communication we get. So, for those who you haven’t seen and those who haven’t seen you for a year or so, remember that you have changed and so have they. Lord willing, you’ve both become more Christ-like and the best version of you. But if you have stumbled, if that person has not followed as straight-and-narrow of a path as you or I may think they should have, there is grace for that as well. When you see someone after not seeing that person for some time, go into it with the thought “God how can I love the 2021 (person’s name)?” Colossians 4:6 reminds us how those conversations are to be ” 6 Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
 
God will give you the words, just listen to what the Spirit says in that moment and not your flesh is saying. Trust Him with your relationships.
 
3. Remember true community starts and ends with fellowship with God.
Jesus condescended from perfect communion with the Father and Spirit. We do not yet have that fellowship, and it is God’s good gift to use by giving us other people who are made in His image, giving them value and dignity and making them capable of relationship. This is God’s design, but as with all things, you and I need to realize that fellowship is to point us to God. Our church family should be one of the dearest groups of people and especially many individuals there can be so edifying and encouraging to us as friends, brothers, sisters, fathers, and mothers. When we gather 2 or more, God is manifestly with us. But there is no replacing time with God and communion with the Lord. Are you following the example of Mary (Luke 10:38-42), sitting at Jesus’ feet? Are you slowing down, carving time out of your “busy schedule” to make time for what trutly matters? Or have you let the feeling of isolation pull you away from making time to intentionally get alone with Jesus every day (as Jesus Himself did with the Father in the GLOOM in Mark 1:35)
 
This last point has been of particular relevance to me in the preceding few months. I’ve been lonely and anxious, struggling with seeking other things to soothe my flesh rather than pressing into the Spirit.
 
All of these are a call to press into God and not let the things and people of this world be what take the cake for you. Appropriately desire community with others, trust God to work in those relationships, and seek God first and most.
 
Proverbs 18:1 – Whoever isolates himself seeks his own desire;
    he breaks out against all sound judgment.
Press into relationships, especially the one with your Creator!
MOLESKIN:
Glad to have Baby Boomer visit us!

ANNOUNCEMENTS:
Shamrock F3 Shirt Deadline is 3/13/2021

Familiarity Breeds….

THE SCENE:   35 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

SSH
Moroccan Nightclub
Cherry Picker
Abe Vigoda
Tempo Squat
Mountain Climber
Merkins

THA THANG:

Mosey to the library parking lot.

Five Lines 50’ apart.  Starting at Line 1, perform the exercise, then rifle carry to the next Line.  Repeat to the end.

Line 1:  Curl press
Line 2:  CMU Swings
Line 3:  Goblet Squat
Line 4:  Alpos
Line 5:  Thrusters

Round 1:  10 reps
Round 2:  15 reps

 

Pyramid Partner Run

P1:  Bernie back, sprint forward
P2: Exercise

  • 50        Burpee Jumpovers
  • 100      Sumo deadlifts
  • 150      Al Gore Curls
  • 200      Heavy LBCs
  • 150      Single-Arm Rows
  • 100      Overhead Squats
  • 50        Blockees

CMUs on the Benches;

  • CMU pullovers x 20
  • CMU plank rows L x 10
  • CMU step-ups L x 10
  • CMU plank rows R x 10
  • CMU step-ups R x 10

MARY:

  • Heavy freddy
  • Heavy Dolly
  • Heel taps
  • Mosey back with a jail break 

COUNT-OFF & NAME-O-RAMA

8 men, including Colonel from Johnson City and FNG Blind Date

CIRCLE OF TRUST/BOM:

Romans 12:9 (NLT), “Don’t just pretend to love others. Really love them. Hate what is wrong. Hold tightly to what is good.”

Last week, I ran across a poem by Ella Wheeler Wilcox.  I don’t remember when or why, but I had tucked it into some notes that I keep – and while I was looking through those, I rediscovered the poem, “Those Who Love Us Best”.

It came at the perfect time.  It was a day before I left for Missouri to visit my parents for the weekend.  This poem reminded me of something my mother said to me when I was 16 – and was a self-absorbed, arrogant, ignorant, punk, idiot kid.  I don’t remember exactly what prompted by mother’s rebuke, but I do remember the discussion vividly – where I was sitting in the living room, the look on her face, my dog laying near my feet…  She says to me, “You treat everyone in the world better than you treat me…”.  She was spot-on.  She had me dead to rights.  She was absolutely right, and I knew that I was absolutely in the wrong.

Here is the poem that reminded me of that rebuke from more than 20 years ago

Those Who Love Us Best

There’s one sad truth in life I’ve found

While journeying east and west –

The only folks we really wound

Are those we love the best.

We flatter those we scarcely know,

We please the fleeting guest,

And deal full many a thoughtless blow

To those who love us best.

– Ella Wheeler Wilcox

 

Why do we sometimes say things to our loved ones that we wouldn’t think about saying to a stranger?  Why is it that the tone of our voice can be sharper and the volume of our praise be softer?

You’ve heard the old adage “familiarity breeds contempt”… but when it comes to our closest loved ones, that should be nonsense!  When it comes to our family, our goal should be “Familiarity breeds intimacy.  Familiarity breeds comfort.  Familiarity breeds security, unguardedness, relief, and joy”. 

Let’s work in that direction.  Here are some tips;

  1. Watch your tone of voice. It is amazing the tone people use with loved ones, but wouldn’t think of using with co-workers or friends.
  2. Laugh.  Replace your irritation with laughter, and ask yourself, “Is it really worth getting angry?”
  3. Model what you would like to see happen in your family.
  4. Show gratitude every day.
  5. Give more than you take.
  6. Learn to become a better listener.
  7. Smile at your family members when they walk into the room
  8. Tell your family members you love them every day

MOLESKIN:

Prayers for Colonel, Repeat’s sister, Biohack’s family

ANNOUNCEMENTS: