F3 Knoxville

Category: The Project

Soldiering through the Project Deck of Pain

THE SCENE: 29°F and 0% chance of water – 100% chance of PAIN!
F3 WELCOME & DISCLAIMER– Administered + Cell Phone + COVID
WARM-O-RAMA:
10 x Moroccan Night Club IC
10 x Tennessee Rocking Chair IC (increasing speed ~rep 7)
5 x Tempo Merkin IC
4 x Rainbow Drop OYO
10 x Tempo Squat IC

THA-THANG:
This workout has been months in the making! It takes its inspiration from the Deck of Pain at JUCO as administered by Trolley (many times over) – Deck of Pain /-/ Deck of Pain II /-/ Deck of Pain III /-/ Jailbreak Tour

Also checkout the “official” F3 Workout Deck (it has something like SSH‘s in it… smh but I digress)

Q asked for 4 volunteers – 1 for each suit in a standard deck of cards that I passed out baggies with the exercise cards written on them. Today we have a caveat: I want to cover all exercises today so that the next time around all of the Project PAX know what is what (and hopefully we can have more than 1 PAX per suit of cards).

I’m going to paste in the table I used to make the workout and subsequently write on the cards because trying to remember the order of 52 cards, even in groups of 13, while leading the workout and working out… not happening. Unlike this guy.

Jokers were also administered at key points because you NEVER KNOW when you’re going to get a surprise.

Big Joker: 20 burpees

Actual results of the Q today:

We got through 85% of things but left the Little Joker (the one with lots of text on it) is Dealer’s Choice at the #shovel-flag. Every PAX must name a Mary exercise. There are still some Spades to be done (in BOLD in the table below) but we got most things done.

After each suit was completed, the PAX with the baggie of cards for that suit read the following (that goes along with the BOM):

1. Compassionate (Hearts)- the best soldiers only use deadly force when they are absolutely required to. They find no joy or satisfaction in destroying carnage. They seek to defend what is worth defending. His compassion drives him.

2. Courageous (Diamonds) – Someone courageous says “Please don’t force me to show it.” It readily admits to having a warring attitude when I need to. When a battle is to be fought, I will be in the front line fighting it. I will not back down because I believe Psalm 20:7 which says “Some trust in chariots and some in horses, but we trust in the name of the Lord our God.”

3. Competent (Clubs)- Without competence, courage becomes folly. The Christian soldier as he engages in war, has to be armed, prepared, and wise. He understands who the Enemy is, what the Enemy is. He does not walk in the flesh morally but physically. Thus, he wages war not in the flesh though he has flesh.

4. Calculating (Spades)- a soldier plans for war. He thinks about what needs to happen where and wisely strikes. He fights spiritual wars. He reasons the truth from Scripture. He brings the Word of God and lets it bear its truth. And, when those who have been warned, just like the apostle Paul he is ready to strike and purge out the false teachers.

 

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 5 Moroccan night club (if Erector is present he must lead it IC) 15 15
Shovel Flag Spades 6 Tempo squats 10 10
Shovel Flag Spades 7 4x4s 10 5
Shovel Flag Spades 8 Jumping Spider 10 5
Shovel Flag Spades 9 Heels to Heaven IC 20 10
Shovel Flag Spades 10 Werkin 15 5
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 K Rotational Merkin 10 5
Shovel Flag Spades A Single Leg Calf Raise 15 ea leg 7 ea leg
Pool Wall Clubs 2 Walls of Jericho See decsription 5 each exercise
Pool Wall Clubs 3 Dips on bars 15 5
Pool Wall Clubs 4 Crawl Bear up steps 1 1
Pool Wall Clubs 5 Pull-ups at the Playground 10 5
Pool Wall Clubs 6 Squats 20 10
Pool Wall Clubs 7 Burpees 10 5
Pool Wall Clubs 8 Clap Merkins 10 5
Pool Wall Clubs 9 Gas Pump IC 15 5
Pool Wall Clubs 10 Merkins IC 20 10
Pool Wall Clubs J Lunges (each leg = 1) 20 10
Pool Wall Clubs Q Michael Phelps 10 30 sec rest
Pool Wall Clubs K Pickle Pounders IC 20 10
Pool Wall Clubs A Incline Calf Raises on top of the Wall 20 10
Amphitheatre Diamonds 2 Run a lap around the theatre 1 1
Amphitheatre Diamonds 3 Dips on the theater wall 15 5
Amphitheatre Diamonds 4 Crab walk across diameter of theater 1 1
Amphitheatre Diamonds 5 Seal Clap Squats IC 20 10
Amphitheatre Diamonds 6 Box Jumps on low theatre wall 15 5
Amphitheatre Diamonds 7 Flying Squirrel 10 5
Amphitheatre Diamonds 8 Shoulder Taps IC 20 10
Amphitheatre Diamonds 9 Dolly IC 20 10
Amphitheatre Diamonds 10 Diamond Merkins 10 5
Amphitheatre Diamonds J Iron Mike / Bonnie Blair (ea leg) 7 5
Amphitheatre Diamonds Q Reach for the Sky / Let it Hang 30 sec each 30 sec total
Amphitheatre Diamonds K Pickle Pointer IC 20 10
Amphitheatre Diamonds A Decline calf raises on the curb/edge 25 10
Friendship Bell Hearts 2 Run to across bridge and back to bell 1 1
Friendship Bell Hearts 3 Dips with feet on wall/bench 15 5
Friendship Bell Hearts 4 Reverse Crab around bell 1 1
Friendship Bell Hearts 5 Raise the roof (air press) 20 10
Friendship Bell Hearts 6 Squat Jump 10 5
Friendship Bell Hearts 7 Burpee with Jump Tuck 10 5
Friendship Bell Hearts 8 Irkin/Derkin alt (each) 10 5
Friendship Bell Hearts 9 Leg Lifts 20 10
Friendship Bell Hearts 10 World’s Greatest Merkin 7 5
Friendship Bell Hearts J Reverse Lunge (each leg) 10 5
Friendship Bell Hearts Q Plank 30 sec x 2 30 sec x 1
Friendship Bell Hearts K Rainbow Drop (single count) 15 5
Friendship Bell Hearts A Alternating Leg single leg calf raises (single count) 40 20

 

MARY:
We did a lot of stuff, but no MARY today.
COUNT-OFF & NAME-O-RAMA
9 Soldiers strong!
CIRCLE OF TRUST/BOM:
The notes and Word I shared comes from two John MacArthur sermons on 2 Corinthians 10:1-6: Winning the Spiritual War Part 1 // Winning the Spiritual War Part 2

We are soldiers in a war whether we know it or not. To wage war, we need to regularly evaluate where we are and prepare for war. Later this morning I have my yearly CPE (that’s Complete Physical Examination) scheduled. To do the blood work they required, I had to fast. Fasting can take many forms, and we’e been “deprived” of a lot this past year due to many circumstances beyond our control. There will continue to be many things that are beyond our control (like the “lot” that is cast when a card from the Deck of Pain is pulled, but we can control our reaction (this has been talked about many times before) as well as we can control how we prepare for situations going forward.

This is where being a soldier comes into play: Life is not a happenstance set of events – we can and should take stock in order to prepare for the battle – and yes, we are at war. Paul tell us this how we are to wage war in 2 Corinthians 10:1-6:

1 I, Paul, myself entreat you, by the meekness and gentleness of Christ—I who am humble when face to face with you, but bold toward you when I am away!— 2 I beg of you that when I am present I may not have to show boldness with such confidence as I count on showing against some who suspect us of walking according to the flesh. 3 For though we walk in the flesh, we are not waging war according to the flesh. 4 For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. 5 We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ, 6 being ready to punish every disobedience, when your obedience is complete.

Reflect on the 4 aforementioned qualities and see that you are applying them to your life:

1. Compassionate (Hearts)- are you loving those around you, truly caring for their well-being and putting yourself after them? This starts with your immediate family.

2. Courageous (Diamonds) – Are you willing to take a stand when necessary? Do you even know what you’re going to stand for?

3. Competent (Clubs)- Leroy Jenkins is a classic example of courageous but not competent. Are you wisely taking risks, or stumbling into folly?

4. Calculating (Spades)- Last but not least, when push comes to shove, are you ready to take action in specific ways? We don’t just throw away the whole thing, but having a plan that takes out the enemy without civilian casualties (if at all possible) is paramount.

MOLESKIN:
Prayed for Doodle Dandy’s wife and another wife who live in the neighborhood where I live – both were in a car wreck and in the hospital over the weekend with broken ribs, possible spinal cord injuries, and at least one had a collapsed lung. Also prayed for Trolley’s M having a hysterectomy next Tuesday.

It was VERY slippery today. But Soldiers who walk together, even physically distanced, can look out for each other. Nobody fell and we all got stronger!

Also S/O to Kick-flip, Snaggletooth, Mathlete for looking for and to Biohack for finding my keys that dropped out of my pocket by, of course, the Pool wall.
ANNOUNCEMENTS:
Step up and Q!

Heavy PT @ The Project

3 men and a couple of tires, poles and CMUs

THE SCENE: 31 with a little wind
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 5 Projectivators, 5 Burpees, 5 Cherry Pickers
  • Mosey to Pool Wall – 5 Wurpees ( burpee + wall-up)
  • Mosey to Recruiting Center

THA-THANG:
Reps + Lap: 20 of each – curls, thrusters, tricep extensions, squats – lap around parking lot islands

  • Rinse/Repeat: 15 of each – then lap
  • Rinse/Repeat: 10 of each – lap

Stations: 3 Rounds

  1. TIMER: Log Carry or CMU Farmer Carry around parking lot islands
  2. Tire Flip or Tire Throw
  3. Burpee Pull-up/CMU Burpee/CMU Bear Crawl

BONUS: 10 Divebombers + Bear Crawl to parking lot island and back

MARY:
Flutterkick, Dolly, Side Crunches

COUNT-OFF & NAME-O-RAMA
3 Brave Souls – Mathlete, Rocket, and Snaggletooth

CIRCLE OF TRUST/BOM:
“Be still and know that I am God.” (Psalm 46:10)

The lesson from 2020 for me has been learning to be still – learning to slow down a few minutes during the day to be with God. This is often called the Daily Office – set times to be with God. When the day begins, every urgent need seems to rush in and crowd out what is important. As of yesterday, I’m still learning this vital skill/discipline. I can tell that my mind is still scattered but the fruit of learning to be still, meditating, slowing down for loving union, abiding in Christ will be invaluable. The rest of Psalm 46:10 teaches the result of being still and knowing that He is God – “and I will be exalted in all the earth, I will be exalted among the nations.” It will be a witness, a sign to the world of who God is.

MOLESKIN:
Always so thankful for the opportunity to be out in the gloom with these guys. Lifted up Kick’s father-in-law, a kid from Rocket’s wife’s school going into the foster care system, Biohack and family recovering from covid.

ANNOUNCEMENTS:
CSAUP this Saturday!

Fellowship

THE SCENE: dry and toasty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain climbers, 15 Moroccan night club, 15 Imperial walkers, 5 cherry picker
THA-THANG:

Mosey to the stairs behind the theater. Perform 3 rounds of the following exercises at the bottom and run to the top of the stairs after each exercise.

  • 25 merkins, 25 diamond merkins, 25 werkins, up and down the stairs after each
  • 25 squats, 25 jump squats, 25(6) lunges total, same as above
  • 25 heels to Heaven, 25 big boy sit-ups, 25 pistol crunch each side, same as above

Mosey to the amphitheater. 2 sets of 10 box jumps at the bottom, 10 dive bombers at the top, and 10 pull-ups at the playground. 15 burpees and bear crawl to the top of hill. Mosey to the shovel flag.

MARY:
15 hello Dolly, 15 Rosaletta
COUNT-OFF & NAME-O-RAMA
6 PAX this morning.
CIRCLE OF TRUST/BOM:
The influences around us impact our character whether we admit it or not. Fellowship is meant to allow us to surround ourselves with good influence, those of like mind, and those that help to build each other up. Make the effort to take advantage of this. Now more than ever, we are limited with options, but try to get creative. F3 workouts are a great way to build relationships that hopefully will last a lifetime. From our website, “Embracing “the suck” (as we call it) of a physically exhausting workout bonds men together in a way few other things can.” Here is a passage of scripture that comes to mind.

“Do not be deceived: “Bad company corrupts good morals.”- 1 Corinthians 15:33.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tire Games

THE SCENE:  36 and raining
F3 WELCOME & DISCLAIMER:  Skipped
WARM-O-RAMA: 

This and that

THA THANG:

Mosey to the recruiting center and grab 2 CMUs.  Two cones separated by 100 ft…

2 PAX perform exercise circuit while 1 PAX does as many tire reps as possible….

  • Circuit 1: Farmer carry. 15 CMU Thrusters.  Sprint.  15 bobby hurleys.  Sprint.  15 CMU Thrusters.  Farmer carry.
  • Circuit 2: Stack carry.  15 CMU stack squats.  Sprint.  15 merkins.  Sprint.  15 CMU stack squats.  Stack carry.
  • Circuit 3: Split carry.  15 single arm rows.  Sprint.  15 Iron mikes.  Sprint.  15 single arm rows (other arm).  Split carry.

Tire work

  • Sledge the tire
  • Flip the tire
  • Throw the tire
  Snagg Rocket Kick
Round 1 Circuit 1 Circuit 1 Sledge
Round 2 Flip Circuit 2 Circuit 2
Round 3 Circuit 3 Throw
(11 Throws!  Champ!)		 Circuit 3
Round 4 Sledge Circuit 1 Circuit 1
Round 5 Circuit 2 Flip
(25 Flips!  Champ!)		 Circuit 2
Round 6 Circuit 3 Circuit 3 Throw
Round 7 Circuit 1 Sledge
(OMG. 98 Hits!  Champ!)		 Circuit 1
Round 8 Circuit 2 Circuit 2 Flip
Round 9 Throw
(Tied the Champ!)		 Circuit 3 Circuit 3

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

3 amigos

CIRCLE OF TRUST/BOM:

Basically the same Word from JUCO yesterday…(the rest of this won’t make sense unless you’ve read that first…)

Here is a trail that we explored…

In the book of Numbers, God tells Moses, “throughout the generations to come, make tassels on the corners of your garments”…and they will serve as a reminder of the commands of the Lord (paraphrased).  The Hebrew word for corner in this passage is “kanaph”.  That word is used 108 other times in scripture and almost always refers not to the corner of a garment – but to a wing…a wing of a bird…an insect…or an angel.  Kanaph.

One of the most interesting places that the word “kanaph” shows up is in Malachi 4 (the last chapter of the last book in the old testament).  The chapter is titled “The Great Day of the Lord” and speaks prophetically of the coming Messiah.  Starting in verse 2 “…the sun of righteousness shall rise with healing in its wings.”  There’s that word again, “kanaph” – the same word as the corner of a garment.

Jewish folklore allegedly developed around these passages, connecting them to say, when the Messiah comes, the corner of His garment where the tassels are attached (Numbers) will heal diseases (Malachi).  He will have healing in His wings (kanaph).

Jump to Mathew 9.  Jesus is teaching in Capernaum.  As He is walking a woman who has been bleeding for a dozen years, approaches Him and…touches the corner of His garment.  Surely, she knew the folklore, right?  Is she saying, “I believe you are the Messiah that was prophesized about”?  Imagine yourself standing there in the crowd and witnessing this moment.  She touches the corner of garment and she is healed – just like the prophecy says about the Messiah.  To the Jewish people standing there that day, there was nothing subtle about what just happened and who Jesus is.

Context and detail can provide richness to your reading.  I encourage you to explore into the foundations of your faith daily.  One way of doing that is by studying the original words, people, and places in order to better understand and appreciate what you are reading.

MOLESKIN:

Prayers for Biohack’s wife and others we know who are sick.

Hat tip to Sarah E. Fisher!  Here’s some more reading on kanaph…

QSource 1.11, Study

Bible Hub in the Play Store

Bible Hub in the Apple Store

Numbers 15:38-40 “Speak to the Israelites and say to them: ‘Throughout the generations to come you are to make tassels on the corners (Hebrew: kanaph) of your garments, with a blue cord on each tassel. You will have these tassels to look at and so you will remember all the commands of the Lord, that you may obey them and not prostitute yourselves by chasing after the lusts of your own hearts and eyes. Then you will remember to obey all my commands and will be consecrated to your God.”

Malachi 4:1-2, The Day of the Lord.  “For look, the day is coming, burning like a furnace, when all the arrogant and everyone who commits wickedness will become stubble. The coming day will consume them,” says the Lord of Armies, “not leaving them root or branches.  But for you who fear my name, the sun of righteousness will rise with healing in its wings (Hebrew: kanaph), and you will go out and playfully jump like calves from the stall.”

Mathew 9:20-22.  “Just then a woman who had been subject to bleeding for twelve years came up behind him and touched the edge of his cloak.  She said to herself, “If I only touch his cloak, I will be healed.”  Jesus turned and saw her. “Take heart, daughter,” he said, “your faith has healed you.” And the woman was healed at that moment.”

ANNOUNCEMENTS:

Get to work

THE SCENE: Cold with some fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High knees
  • Projectivators
  • Tempo squats
  • Arm circles
  • Michael Felps
  • Tempo Merkins
  • Newton’s cradle
  • Rising Wave – Iron Mikes around the circle, add one each loop until everyone is going

THA-THANG:

On the Way

  • Pool Wall – 10 Murpees
  • Dash line – In turn, do a pushup, sprint to the east end

American Legends circuit – Picked enough stations for the group, rotate stations when the logs make a lap, switch up the stations once one full circuit is completed. We finished 2 circuits.

  • Paul bunyan – drag a couple logs around the islands, flipping flapjacks (tire)
  • John henry – sledge hammer on tire, clean and press (steel bar)
  • Pecos bill – riding (squat pulses) with cmu, Man-nor-king-nor-beast (Stand-lunge-bearcrawl-lunge-stand)
  • Johnny appleseed – bobby hurleys (picking apple’s), Tree (mountain) climbers
  • Casey junior – put your feet up (cmu heel taps), check your watch (curls)

MARY:
N/A
CIRCLE OF TRUST/BOM:
Sometimes I can get too focused on ideas, like justification by faith, so that is distracts me from the mission. Johnny Appleseed was a great example of someone who lived and acted without being distracted. “You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment. And a second is like it: You shall love your neighbor as yourself.” DO THAT.
MOLESKIN:
Snaggletooth on the road this weekend. Biohack looking at a business venture.
ANNOUNCEMENTS:
Blood drive the 29th at Lakeshore Park. CSAUP the 30th at Asylum.