F3 Knoxville

He Knows

THE SCENE: Awesome –
F3 WELCOME & DISCLAIMER: TCB
WARM-O-RAMA:

Warm up OYO

THA-THANG:
Mosey to WALL-UP: 5 OYO
Mosey to RC (1 CMU/pax)
Tabata Workouts (20s ON, 10s OFF) – 3 sets in a row/each exercise (13 total cycles)

  • CMU arms – 1. combo OHP/TriX, 2. curls, 3. rows
  • CMU legs – 1. calf raises, 2. squats, 3. lunges
  • CMU full body – 1. thrusters, 2. kettle swings, 3. blockees
  • Abs w/o CMU – 1. heels-to-heaven, 2. V-up, 3. starfish
  • CASH-OUT – pull-ups
    Mosey back to Startex.

MARY:
Couple laps around parking lot for time.

COUNT-OFF & NAME-O-RAMA
Slappy and Snaggletooth

CIRCLE OF TRUST/BOM:

Psalm 139
For the director of music. Of David. A psalm.
1 You have searched me, Lord,
and you know me.
2 You know when I sit and when I rise;
you perceive my thoughts from afar.
3 You discern my going out and my lying down;
you are familiar with all my ways.
4 Before a word is on my tongue
you, Lord, know it completely.
5 You hem me in behind and before,
and you lay your hand upon me.
6 Such knowledge is too wonderful for me,
too lofty for me to attain.

7 Where can I go from your Spirit?
Where can I flee from your presence?
8 If I go up to the heavens, you are there;
if I make my bed in the depths, you are there.
9 If I rise on the wings of the dawn,
if I settle on the far side of the sea,
10 even there your hand will guide me,
your right hand will hold me fast.
11 If I say, “Surely the darkness will hide me
and the light become night around me,”
12 even the darkness will not be dark to you;
the night will shine like the day,
for darkness is as light to you.

13 For you created my inmost being;
you knit me together in my mother’s womb.
14 I praise you because I am fearfully and wonderfully made;
your works are wonderful,
I know that full well.
15 My frame was not hidden from you
when I was made in the secret place,
when I was woven together in the depths of the earth.
16 Your eyes saw my unformed body;
all the days ordained for me were written in your book
before one of them came to be.
17 How precious to me are your thoughts,[a] God!
How vast is the sum of them!
18 Were I to count them,
they would outnumber the grains of sand—
when I awake, I am still with you.

19 If only you, God, would slay the wicked!
Away from me, you who are bloodthirsty!
20 They speak of you with evil intent;
your adversaries misuse your name.
21 Do I not hate those who hate you, Lord,
and abhor those who are in rebellion against you?
22 I have nothing but hatred for them;
I count them my enemies.
23 Search me, God, and know my heart;
test me and know my anxious thoughts.
24 See if there is any offensive way in me,
and lead me in the way everlasting.

MOLESKIN:
Just talked about life and prayed for each other after the workout. Fitness, Fellowship, AND Faith – F3 at its finest!

ANNOUNCEMENTS:
Coffeeteria @Dunkin!

The Monsters Men Fear

THE SCENE:  65 and clear.  Perfect for an IPC beatdown.
F3 WELCOME & DISCLAIMER:  Skipped. 
WARM-O-RAMA:
 

Warmup OYO while we talk through the workout.

THA THANG:

IPC Week 3

MARY:

None

COUNT-OFF & NAME-O-RAMA

Me and 6 of the best men I know

CIRCLE OF TRUST/BOM:

I have a routine that I follow when I leave the house in the morning.  I make a cup of coffee, pack my lunch, grab my stuff, and I’m out the door.  In one hand, I have my duffel bag with a change of clothes and my lunch – in the other hand I have my morning coffee.  I leave through the back door, walk across the deck and down the steps, turn the corner around the house, and get into my car which is sitting in the driveway. That’s my routine…and it almost never changes.

A few weeks ago – on a Tuesday before F3 – my routine did change just a bit.  For a reason now long forgotten, I didn’t make coffee that morning.  That meant that I had something I almost never have when I leave the house – a free hand.  And I used that hand to do what I almost never do – shine my phone’s flashlight to light the dark path through the backyard and around to my car.  I remember having a sense that morning – a sense that I wanted to see within the darkness – like something was there that I needed to be on a high-state of readiness for.  A skunk? A raccoon?

I used my flashlight to shine across the deck, down the steps, across the yard, to my car.  Nothing…my instinct was clearly misfiring.  I turned off the flashlight, put my bag in the backseat, got into the front seat, and turned the key in the ignition.  Then, in the bright glow of the headlights, I saw…A PERSON STANDING IN FRONT OF MY CAR AND STARING AT ME.  For a moment, my blood froze, and I was stiff with the shock.  It quickly thawed when I realized that the wild-eyed pajamaed person was my 7-year old son.  He’d heard me leaving the house and ran out to say “goodbye” and “have a good day”.  Sweet kid – but he startled me half to death at five in the morning.

Driving to meet you guys for the workout that morning, I was reminded of a couple of things.  The first was a bit of scripture that I am working with that 7-year old to help him memorize; “2 Timothy 1:7, “For God has not given us a spirit of fear, but one of power, love, and sound judgment.”  The second thought came from a book that I read him each night for a few weeks earlier this year, Sails of Capri.  In the book, the characters fear sailing their small ship into a cove which is said to be cursed.  Local myth was that man-eating sea monsters lived in a cave within that cove.  The reluctant adventurers finally sail into the cove and into the mouth of the cave, where they discover a breathtaking blue grotto (the real Grotto Azzura in Capri).  One of the main characters reflects about their adventure with these words, Most of the monsters men fear are in their minds.  They would vanish like smoke if we would only let them”. 

Let’s talk about monsters that we fear.  No – not bats, or snakes, or spiders…  Here are the five most common fears that men have.  

  1. Failing.
  2. Being Incompetent.
  3. Being Weak (or Being Perceived as Weak).
  4. Being Irrelevant.
  5. Looking Foolish.

I can relate to each of those.  When I’m being honest with myself, I’ll admit that those fears manifest in a facade of coolness or disinterest.  Ultimately, what those fears cost me is deep intimacy in relationships.  Why wouldn’t I be silly with my kids or dance with my wife?  Fear of looking foolish.  Why wouldn’t I lean in and be a better mentor of that younger man at work?  Fear of being irrelevant.  Why the heck do I find it so hard to consistently lead my wife spiritually?  Fear of being incompetent.  If you are like me, the irrational fears that you harbor are keeping you from enjoying your relationships to their fullest potential. 

Yet… “The cave you fear to enter holds the treasure you seek.” – Joseph Campbell.  When I do allow myself to be unguarded with close relationships, I find that the fear was all in my mind and that my loved ones delight in the most unguarded version of me (bad dance moves and all).  The closeness that I crave was there all along – masked by insecurities which ended up being paper monsters.

When I saw that apparition in the dark a few weeks ago, I was afraid.  Then it turned out to be my son, and I realized that there is nothing more precious to me than that figure standing in front of me (which I first feared).  Likewise – when you courageously step through your fears and experience healthy relational intimacy (which you thought was a monster) – it may, in fact, lead to something that you cherish deeply.

Most of the monsters men fear are in their minds.  They would vanish like smoke if we would only let them”.

Here’s 2 Timothy 1:7 again, this time from The Living Bible translation, “For the Holy Spirit, God’s gift, does not want you to be afraid of people, but to be wise and strong, and to love them and enjoy being with them.”

Be willing to let down your guard with those closest to you and experience relational intimacy.

MOLESKIN:

ANNOUNCEMENTS:

Do it again this Friday at JUCO – Wanderer is hosting IPC Week 3, his VQ!

Hardship Hill

The T & Chaco Special

THE SCENE: Cool and Muggy
F3 WELCOME & DISCLAIMER: Yep. Yep. And yep.
WARM-O-RAMA:

  • Side straddle hops
  • Tempo squats
  • Moroccan nightclub (cuz that’s what we do)
  • Tempo merkins
  • Downward dog stretch
  • Cherry Pickers

THA-THANG: The T & Chaco Special

  • Round 1: 5 minutes of STARFISH alternating with 5 minutes of 4-PT SQUATS (This is the T Special: 4 single-leg squats – squat with other leg out front, then out to the side, then back like warrior 3 pose, then behind squatting leg like a curtsy)
  • Round 2: 5 minutes of SHOULDER TAP PLANK alternating with 5 minutes of FRONT LONGEES (as in Jeff Longee (Chaco) – pronounced like [lunge-ee]. See what I did there?)
  • Round 3: 5 minutes of V-UPS (while transferring yogurt container from hands to feet) alternating with 5 minutes of MERKINS.

MARY:
PROBABLY

COUNT-OFF & NAME-O-RAMA
Chaco, Kickflip, Mathlete, Snaggletooth

CIRCLE OF TRUST/BOM:
TOP Secret – We’d have to kill you.

MOLESKIN:
It was a good old time…

ANNOUNCEMENTS:
KICKFLIP Q on Friday – IPC @ JUCO!

BE STILL

THE SCENE: 68 with 99% humidity (no joke)
F3 WELCOME & DISCLAIMER: regular + CV19 + cell phone for emergencies
WARM-O-RAMA:

• Projectivator x6
• LBAC (fwd/bwd) x10
• Tempo Merkin x8
• Carolina Dry Dock x8
• Cherry picker x5
• Mosey to Half Wall – 10 Wall-ups
• Mosey to RC

THA-THANG: CMU Relay (not partnered)
With 1 CMU, 15 of each exercise (one at a time), then CMU bear crawl to other side of parking lot (island to island)
• Combo: Overhead Press/Tricep Extension
• Curls
• Side-step (4-ct)
• Lunge (each leg)
• Heavy Freddy (4-ct)
• Hello Dolly (4-ct)
Complete 15 of each exercise (one at a time) then Rifle Carry CMU back to starting parking lot island for next exercise.
• Single-arm Row (each arm)
• Alpo
• Jump Over (2-ct)
• Squats
• Flutter Kick (4-ct)
• LBC

Mucho Chesto:
10 of each merkin movement – 2 rounds

Mosey back to Shovel Flag

MARY:
PAX Choice: Rainbow Drop or Roll-over (elbow plank touching each hip to the ground), Pickle Pounders, Star Fish (diagonal V-ups), Flutter Kick doubles (8-ct!!)

COUNT-OFF & NAME-O-RAMA
4STRONG: Chaco, Dart Gun, Whipper, Snaggletooth

CIRCLE OF TRUST/BOM:

BE STILL

We took a moment to be still, be quiet, slow down breathing, be thankful for the morning, for the health and strength to workout, the blessings in our lives. We took a moment to slow down, and become aware of God.

“Exercise daily in God – no spiritual flabbiness, please! Workouts in the gymnasium are useful but a disciplined life in God is far more so, making you fit today and forever.” (I Timothy 4:8, The Message Translation)

MOLESKIN:
Prayed for Chaco’s girl as she cares for her nonagenarian father, Whipper’s octagenarian aunt finishing chemo, and dad’s friend needing intervention, Dart Gun’s father-in-law in a stressful job.

ANNOUNCEMENTS:
IPC @ JUCO tomorrow

Heavy PT – He’s a good Dad.

  • THE SCENE: Dark and Muggy – not the Q – the weather
    F3 WELCOME & DISCLAIMER: Regular Disclaimer + COVID + Cell phone for emergencies
    WARM-O-RAMA:
  • THE PROJECT-IVATOR!
  • Tempo Squats
  • LBAC (fwd/bwd) + Overhead Clap
  • “Reach for the stars” + “Let ’em hang”
  • Cherry Pickers
  • Tempo Merkins
  • Mosey to RC

THA-THANG:
TABATAS W/ CMUS (4 SETS OF EACH)
Arms
• Tricep extensions
• Curls
• Overhead press
• Rows
Legs
• Squats
• Lunges
• Calf raises
• Thrusters
Abs
• LBC
• Flutter
• American Hammer
• Heavy Freddy

MARY:
DONE

COUNT-OFF & NAME-O-RAMA
6STRONG: Erector, Kickflip, Chaco, Mathlete, Dart Gun, Snaggletooth

CIRCLE OF TRUST/BOM:
The Kind of Dad God is:

17 “When he came to his senses, he said, ‘How many of my father’s hired servants have food to spare, and here I am starving to death! 18 I will set out and go back to my father and say to him: Father, I have sinned against heaven and against you. 19 I am no longer worthy to be called your son; make me like one of your hired servants.’ 20 So he got up and went to his father.

“But while he was still a long way off, his father saw him and was filled with compassion for him; he ran to his son, threw his arms around him and kissed him.

21 “The son said to him, ‘Father, I have sinned against heaven and against you. I am no longer worthy to be called your son.’

22 “But the father said to his servants, ‘Quick! Bring the best robe and put it on him. Put a ring on his finger and sandals on his feet. 23 Bring the fattened calf and kill it. Let’s have a feast and celebrate. 24 For this son of mine was dead and is alive again; he was lost and is found.’ So they began to celebrate.

MOLESKIN:
This is my favorite way to start a Thursday…

ANNOUNCEMENTS:
Hardship Hill – Oct 3. Mathlete’s got a team signed up…