F3 Knoxville

Category: The Project

Project back blast 06_09_2020

THE SCENE: beautiful june day. high 60s
F3 WELCOME & DISCLAIMER

Welcome & Disclaimer (Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance)
Note: Due to Corona virus, lets stay 6 feet apart, will not do any partner exercises or shared CMUs.


WARM-O-RAMA:

•Side straddle hops (IC) 4ct
Plank with stretching and hand release merkins.
•Cherry pickers

THA-THANG:

2 lines or one depending on number run to the track field.
Stop at dip station. Partner up with one doing 10 dips and the other doing merkins until dips are done. Repeat 3 times for a total of 30 dips.
Mosey to track start line and do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
  • 7 Burpees
  • 7 Merkins
  • 7 2 count flutter kicks,
  • 7 SSH,
  • start a new set every 1:20
  • add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then start the modified Charles Bronsen. At the track, sprint 50 yards, bear crawl 30 steps, then mosey to starting point for a rinse and repeat for each exercise.
  • 50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
  • 30 dry docks then rinse/repeat.
  • 50 LBC’s, rinse/repeat.
  • 50 squats

MARY:
no time for mary this time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to think about celebration. One member just found job and the other is getting good news about his sick mother. The challenge during these trying times is to think about the good we receive and often ignore. Instead if ignoring, take the time to celebrate it.
MOLESKIN:
none
ANNOUNCEMENTS:
none

The Strength of Patience

THE SCENE: 65 and partly cloudy – good gloom for perfect sunrise

F3 WELCOME & DISCLAIMER

  • NOT A PROFESSIONAL
  • FREE WORKOUT – Own volition – take care/modify as needed
  • CELL PHONE for emergencies
  • CORONA – maintain distance, wear gloves, don’t share equipment, spit/blow nose away from others!

WARM-O-RAMA

  1. Projectivator x8 (good for the brain too)
  2. Tempo Squat x10
  3. Cherry PIcker x8
  4. Mtn Climber x10
  5. Tempo Merk x10
  6. LBAC – F/B X10/each way
  7. Alternating Overhead/Seal Clap x10
  8. Mosey to Toy Box (Recruiting Ctr)

THA-THANG:

FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper Body: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
Lap Parking Lot with CMU

2. CORE: P1 – 200 LBC (switch every 20)
P2 – 6” Leg Lift while holding CMU above head
Lap parking lot with CMU

3. LOWER/LEGS: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
Lap parking lot with CMU

DEJA-VU (from last HEAVY PT – single rounds)
o Curls x20 – FARMER CARRY (FC) TO NEXT PARKING ISLAND – Overhead Press x20 – FARMER CARRY BACK
o Lateral Step-up x20 – FC – Single-arm Row x10 each arm – FC
o Thrusters x20 – FC – Tri Ext x20 – FC
o Kettle Swings x20 – FC – Am Hammer 20x (2-ct) – FC
o Blockees x10 – FC – Curls x20 – FC

MARY: Heels to Heaven x10, Starfish x10

COUNT-OFF & NAME-O-RAMA
6 STRONG: ERECTOR, KICKFLIP, ROCKET, CHACO, SLAPPY, SNAGGLETOOTH

CIRCLE OF TRUST/BOM: Strength to Wait with Patience

May you be strengthened with all power, according to his glorious might, for all endurance and patience with joy. (Colossians 1:11)

“Strengthened” is the right word. The apostle Paul prayed for the church at Colossae, that they would be “strengthened with all power, according to his glorious might, for all endurance and patience” (Colossians 1:11). Patience is the evidence of an inner strength.

Impatient people are weak, and therefore dependent on external supports — like schedules that go just right and circumstances that support their fragile hearts. Their outbursts of oaths and threats and harsh criticisms of the culprits who crossed their plans do not sound weak. But that noise is all a camouflage of weakness. Patience demands tremendous inner strength.

For the Christian, this strength comes from God. That is why Paul is praying for the Colossians. He is asking God to empower them for the patient endurance that the Christian life requires. But when he says that the strength of patience is “according to [God’s] glorious might” he doesn’t just mean that it takes divine power to make a person patient. He means that faith in this “glorious might” is the channel through which the power for patience comes.

Patience is indeed a fruit of the Holy Spirit (Galatians 5:22), but the Holy Spirit empowers (with all his fruit) through “hearing with faith” (Galatians 3:5). Therefore Paul is praying that God would connect us with the “glorious might” that empowers patience. And that connection is faith.

 Devotional excerpted from Future Grace, page 169

MOLESKIN:
That Flora 1-2-3 was murder! Lots of good moaning and mumblechatter…

ANNOUNCEMENTS:
ROCKET ON Q NEXT TUESDAY, SLAPPY ON THURSDAY FOR HEAVY PT

The Second Time is Better

THE SCENE:  67 and clear
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Cherry pickers x 7 IC
  • Tempo squats x 7 IC
  • Imperial Walkers x 7 IC
  • Hillbillies x 7 IC
  • Mountain Climbers x 10 IC
  • Knee tap Merkins x 7 IC
  • Projectivator from 7

THA THANG:

Short mosey to the bars…
15 muscle-ups on the wall + 15 dips on the bars (x3 Rounds)

 

Mosey to K-25 Hill

DORA

Partner 1 – Up the hill

1st time – Sprint

2nd time – bear crawl

3rd time – Bernie

Partner 2

45 burpees

45 BBS

45 lunges (2-ct)

45 squats

45 Merkins

 

Mosey to the Friendship Bell

11s; Dips and Derkins + 5 box jumps between each set

 

MARY:

Mosey back to the flag for some Mary

  • Sleeping Hillbillies L&R
  • Flutter Kicks
  • Freddy Mercury
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

Me and 6 of the best men I know

CIRCLE OF TRUST/BOM:

Did that workout seem familiar?  It was a do-over of my first ever F3 workout – one that Snaggletooth Q-ed last April.  Our first time, my performance was terrible.  I couldn’t finish the muscle-ups, was sucking for air like a drowning swimmer, felt ready to vomit at any moment, and was wondering why Archie would invite me to participate in such agony.  You guys dragged this sorry FNG around the park while he muttered to himself, “what the heck am I doing out here at 5:30 in the morning??”  Our second time, however, my personal performance was considerably better than the first.

Let’s talk a minute about regrets.  I’ll start with one of my own…

My wife was 10-weeks pregnant until we lost our baby last week.  We will surely be grieving that loss and processing our emotions for a long time.  While I’m not ready to talk about those feelings publicly – I am going to talk about my response to our tragedy.  You see, this isn’t our first time.  Eight years prior, almost to the day, we lost another baby – what would have been our second child.  Just like my first time doing this workout was a terrible performance, my first time leading after that tragedy was dreadful.  My wife and I grieved our loss separately – I did not try to communicate my feelings and I didn’t pursue hers well.  After just a few days, I went on a work trip to Las Vegas and left her to mourn with our infant son.  At the time, I had some unhealthy habits (self-centeredness, jealous thinking…) and few healthy habits (wasn’t exercising or praying regularly, no shield lock with other men…).  I’ve spoken before about a season of complacency in my marriage. It would be years later before I realized that the origin of that complacency may have been this occasion and some of the aftermath.  Little did I know how lasting an impact it would have… how that curve in the road would redefine us for a time.  My uninspired response and retreat after our shared trauma made an agonizing season even harder – and it is one of the biggest regrets that I have.

This second time isn’t any easier.  In fact, for a multitude of reasons – it seems to be much harder on both of us.  However, I have an opportunity to relive that regretful experience from 8 years ago.  This time, my response can be less selfish and more considerate.  I can think less often of myself and more often of the ones who I’m charged to support and lead.  I can engage with my wife and embrace her often.  I can pray for her and with her.  I can talk to her about my sadness.  I can grieve with her and be there to support her.  I can talk compassionately with our other kids – who are also confused and saddened by our circumstances.  I can continue to care for my physical and emotional health so that I can effectively lead my family.  Our second time, my personal performance will be considerably better than the first.

BB Reader – Are you ready to do something courageous?  Let’s reflect now on you…  What is something that you regret?  Write it down.  Why did you make that choice or decision?  Write it down.

Proverbs 26:11 “As a dog returns to its vomit, so a fool repeats his foolishness”

What specifically would you do differently if you are one day in a similar situation? Write it down.

  • What would you say differently?
  • How would you process your thoughts differently?
  • What would you do differently?
  • What would you not do or say?

Proverbs 24:16 “Though a righteous person falls seven times, he will get up…”

You may not ever get a chance to re-do your regret, but what can you do about it today?  Write it down.

  • Issue an apology?
  • Make a recommitment?
  • Take a step toward a long-abandoned dream?
  • Cast-off unhealthy habits which will set you into a tailspin next time?
  • Incorporate or continue healthy habits to be better prepared for next time?

MOLESKIN:

T-Claps to Snaggletooth for creating today’s workout and Q-ing it a little over a year ago

Hat-tip to Archie for pulling me out to F3

I know that, sadly, other HIMs have a wife who has, or will, experience a miscarriage.  If you want to work through that agony with someone who can relate, DM me on Slack and we’ll get together.

ANNOUNCEMENTS:
Pool Boy on Q tmrw at JUCO, Snaggletooth for Heavy PT on Thursday, Mailbox on Friday at JUCO

Bearing Burdens

THE SCENE: clear and mid 50s

Welcome & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walker, 15 Moroccan night club, 10 mountain climbers, 10 tempo Merkins, 10 tempo squats, 15 Harry Rockettes
THA-THANG:
Mosey to the recruitment center parking lot. Grab a block. Each exercise below is performed at on end of the parking lot or the other. After completing one exercise, take your block to the other end and perform the next exercise. AMRAP!

  • 20 Merkins
  • 10 Staggered Merkins on block each side
  • 20 Overhead presses
  • 20 Tricep extensions
  • 20 Curls
  • 20 Rows
  • 20 Squats
  • 20 Lunges (10 each leg)
  • 20 Heavy Freddie’s (2-ct)
  • 20 Heavy big boys

MARY:
15 Flutter kicks IC, 15 Heels to Heaven IC
COUNT-OFF & NAME-O-RAMA
5 crushed it today!
CIRCLE OF TRUST/BOM:

Galatians 6:2 – “Bear one another’s burdens, and thereby fulfill the law of Christ.”

YHC can be really selfish sometimes when it comes to building relationships.  I expect others to come to me and ask me how I am doing.  This verse helps remind me that the opposite is the goal.  I should be reaching out to others to develop relationships.  Then, we will be comfortable with sharing each other’s load.  I encourage you to reach out to people often to check on them, especially while we are more isolated than usual.  Let’s build each other up!

MOLESKIN:
Chaco, we miss you!  Will Samaritan return from the Fartsack sometime this summer?

Homeschool (6th Grade Math) – Heavy PT @ The Project

THE SCENE: Perfect gloom – 50 and foggy in the ‘Kridge.
F3 WELCOME & DISCLAIMER: Regular stuff + New stuff for Corona
WARM-O-RAMA:

  1. 15 SSH – 4ct, IC
  2. 10 Tempo Squats – 4ct, IC
  3. 10 Tempo Merkins – 4ct, IC
  4. 10 Plank Jacks – 4ct, IC
  5. 10 Seal Clap – 4ct, IC
  6. 10 Moroccan Nightclub – 4ct, IC
  7. 10 “Projectivator” (The Project Motivator – much better than the regular Motivator in the Exicon. Just sayin’…)
  8. Mosey to RC (Recruiting Center Parking Lot)

THA-THANG:

2 CMUs per PAX. Begin Exercise 1 at STARTEX (Parking Lot Island), when complete Farmer Carry (pinch grip) (FC) to other Parking Lot Island and execute Exercise 2. Farmer Carry (FC) back to STARTEX. 2 Rounds each pair of exercises. Rinse/Repeat for each pair of exercises. (We made a few modifications along the way…)

  1. Blockees x10/FC/Pliometric Push-ups x20 (REPEAT)
  2. Kettle Swing x20/FC/American Hammer x20 (2ct) (REPEAT)
  3. Thrusters x20/FC/Tricep Extension x20 (REPEAT)
  4. Lateral Step Up x20 (10/leg)/FC/Single-Arm Row x10/each arm (REPEAT)
  5. Overhead (Military Press) x20/FC/Curls x20 (REPEAT)

MARY:
No time for Mary – too busy bustin’ CMUs…

COUNT-OFF & NAME-O-RAMA
Kickflip, Rocket, Slappy, and Snaggletooth!

CIRCLE OF TRUST/BOM:

This season of expected homeschooling and online learning has taught me several things: 6th Math happened for me a very long time ago. I didn’t do so hot the first time around, lo, these never-you-mind-how-many-years-ago. My daughter and I have spent 20 hours in the last 3 days working on her math assignments (with a few back assignments to catch up on). After several hours of her old man showing her how it’s done, we took the test and we scored a whopping 50%! Major hit to my self-esteem – my anger and irritation demonstrated that I did not appreciate the humor in it all. Looking back, I owe her an apology for being so cranky. But I am learning her strengths and weaknesses, and I’m gaining a compassion that motivates me to help her in a way that helps her, and not just cater to my ego. I am learning to love her by seeing her, what she needs, how she learns, what she avoids and what motivates her, and I know better how to love her and pray for her. But there’s something else going on that’s pretty important: I am learning that God is at work in me, shaping, teaching me. I am hearing Him. He has been teaching ME during this homeschool season.

What’s He teaching you in homeschool?

MOLESKIN:

We shared and prayed – and we’re believing God for a miracle and for the grace, peace, and strength to keep believing that He is good and faithful in all things. That’s better than the workout!

ANNOUNCEMENTS:
GroupMe is a sinking ship – all rats abandon ship! SLACK is the new GroupMe. Get on board.