F3 Knoxville

Category: The Project

Mission Success

THE SCENE:  41 and clear
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

LBAC F&B IC x 10
Seal jacks IC x 20
Merkin knee taps IC x 10
Mountain climber x 10
Projectivator IC from 8

Mosey to the recruitment center

THA THANG:

Farmer carry two CMUs to the middle island – drop one and keep one.

First Routine – “CMU Sevens”  With one CMU, step to the first parking lot line and perform 7 CMU curls, lunge carry to the next line and perform 7 more.  Rinse and repeat to the other island (11 lines, 77 reps total).  25 reps of CMU squats.  Bear crawl back while pushing or pulling your CMU.

Repeat with Single Arm Rows (switch arm each line)

 

Second Routine – “Heavy Bear Island Traverse”  At the middle islands (where we dropped our other CMU)

  • Bernie ~100’, do 3 burpees, sprint back.
  • Heavy bear to next island (~20’)
  • Sprint ~100’, 3 burpees, Bernie back.
  • Heavy bear back to start.
  • Then;
    • CMU tricep extensions x 40
    • CMU goblet squats x 30
    • CMU swings x 20
    • Blockees x 10

 

Another round of CMU Sevens – this time doing Uneven Merkins (one hand on CMU, switching each line)

MARY:

  • Mosey back to the flag.
  • Dead bug, IC x(a few)
  • Something Rocket made up 😊 ….kinda like a laying down hairy rockette.   

COUNT-OFF & NAME-O-RAMA

5 of the best men I know

CIRCLE OF TRUST/BOM:

In October 1968, Apollo 7 became the first of the Apollo space missions to carry men into space.  In the alphabetized progression of the Apollo Program objectives, Apollo 7 was launched for “C-Mission” – “Manned flight to demonstrate performance and operability of the Command and Service Module (CSM)”.  It was the first time a Saturn IB vehicle put a crew into space; it was the first three-person American space mission, and the first to include a live TV broadcast from an American spacecraft.  The untried CSM – that bullet-shaped craft – performed splendidly.  The mission was a complete technical success.  They achieved every technical objective and paved the way for Apollo 8 two months later to orbit the moon – and eventually Apollo 11 to land on the surface of the moon, one of mankind’s most historic and awesome moments.

It turns out, though, that one of the crew had a dormant cold which eventually spread to the others.  All three men were coughing, sneezing, and congested in that tiny space together (quarantined).  You might imagine that blowing your nose in space is not the most comfortable thing – it is messy and causes considerable pain to the eardrums.  Uncomfortable and unable to get away for even a moment, they grew irritable with each other.  They complained to ground control about the food.  Disregarding the insistence of their mission commandeers, they refused to wear their helmets during re-entry.  If you read some of the recorded dialogue between the crew and ground control, even the words in black and white convey discomfort and displeasure in their circumstances.

The Apollo 7 crew made it back to earth safety and accomplished every single mission objective.  But none of those three men would ever visit space again…NASA rejected them for consideration for future missions.  Until Apollo 7, our nation had a longstanding and uninterrupted practice of immediately awarding returning astronauts the Distinguished Service Medal.  Because of their conduct, the crew of Apollo 7 was denied that high honor – the only time that has happened (fifty years later, they were awarded their medals posthumously).

These last several weeks, we’ve all been off our normal rhythms.  In some ways, life has been just a little bit more difficult or awkward – that might be from trying to homeschool your kids at night while keeping up with work commitments.  It might be stress from cabin fever or close quarters or fear of the unknown.  If you are like me – or like the Apollo 7 astronauts – maybe those extra stresses have shortened your fuse and made you a little more self-centered.

During this time, you have mission technical objectives – to keep your kids fed, to make sure their homework gets completed, to check in with your boss and finish reports, to keep everyone healthy, etc.  It may even feel a little heroic for getting these things checked off your to-do list despite the added burden.  But don’t believe for a moment that simply accomplishing these tasks equals success.  Success is more than a milestone or a check in a box.  Success is about doing those things with grace and composure and love. 

The Apostle Paul said (paraphrasing 1 Corinthians 13:1-7).  If I could speak all languages, but didn’t love others, I would only be a noise.  If I possessed all knowledge, but didn’t love others, I would be nothing.  If I gave everything I have to the poor, but didn’t love them, I would have gained nothing.  Love is patient and kind.  Love is not rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged.  Love is always hopeful and endures through every circumstance.

In spite of any current difficultly or discomfort, you need to be focused on more than just meeting the day’s technical objectives – because that alone is not success.  To have a successful day, you also need to show honor, love, grace, compassion, and affection to those around you. 

 

1 Corinthians 13: 1-7 (NLT).  “If I could speak all the languages of earth and of angels, but didn’t love others, I would only be a noisy gong or a clanging cymbal.  If I had the gift of prophecy, and if I understood all of God’s secret plans and possessed all knowledge, and if I had such faith that I could move mountains, but didn’t love others, I would be nothing. If I gave everything I have to the poor and even sacrificed my body, I could boast about it; but if I didn’t love others, I would have gained nothing.  Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.”

MOLESKIN:

Prayers for each other and our families.  Continued prayers for Rocket’s mother and Trough.

The Word today was inspired by Chaco’s Word last month and Erector’s from Tuesday.

What a moon today!

Great to be back out with you guys!

Rocket – the Apollo 7 astronauts’ names are; Walter Schirra, Donn Eisele, and Walter Cunningham

 

ANNOUNCEMENTS:

Back to the Project

THE SCENE: Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats, 10 harry Rockettes IC
THA-THANG:
Mosey to the K2-5 hill.  Perform 11s starting with 10 burpees at the bottom and 1 squat at the top.

Mosey through the park towards the high school. Stop and do 20 derkins and 20 step-ups/box jumps.

Continue mosey to entrance of high school.  Using the loop, begin with a 30 second run.  Every 30 seconds, drop and perform exercises with an alternating 30 second run in between.

  • 30 second run
  • 30 second merkins
  • 30 second run
  • 30 second squats
  • 30 second run
  • 30 second heels-to-Heaven

AMRAP until time to head back to the flag.

MARY:
Dealer’s choice of ab exercises.
COUNT-OFF & NAME-O-RAMA
6 HIMs made it out today.
CIRCLE OF TRUST/BOM:
This extra time at home with my family has made me realize how easy it is to take our loved ones for granted.  I have been able to more-readily witness all of the things my wife does for our family and how little recognition and appreciation she receives for it.  It hit me the other day that I had not shown any affection to my wife all day, despite being in the same house.  I couldn’t believe how complacent I had become.  I want to encourage everyone to take advantage of the time you have each day to let your loved ones know how much you care for them. Show them how much they are appreciated and let them know as often as possible!
MOLESKIN:
Great to be back in the gloom!
ANNOUNCEMENTS:

Project celebrates Chaco’s birthday!

THE SCENE: slight mist throughout workout.
F3 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…
WARM-O-RAMA:

Side straddle hops (IC) 4ct
•Squats (IC) 4ct
• projectinator
•Cherry pickers
•Wind mills

THA-THANG:

2 lines or one depending on number of people to the peace bell.

This Q was in honor to chaco for his birthday. I learned a couple of things about him, he played around with surfing for a bit. So every time we do a burpee its a surfee (land on back foot in surfer position).
At the peace bell 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 1:30
  • 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 mosey to K25 hill.
Chaco liked Chuck Norris, but he isn’t in lexicon. So I did find Charles Bronson.  Here is modified Bronson.
3 cones. First two about 80 yards, the second cone is ten yards after that. We are modifying this to have hill sprints instead of staring sprint to second cone. At starting point, perform:
  • 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,
  • 50 Merkins then rinse/repeat.
  • 50 surfees (instead of burpees for Jeff).  rinse/repeat.
  • 50 LBC’s, rinse/repeat.
  •  Finish with 50 Jump Squats rinse/repeat.

MARY:
no time today
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, highlighted how we can use those around us as examples of good and what we can strive for in improving ourselves. Used Chaco as an example of thoughtfulness, and provided some of the many examples he has demonstrated.
MOLESKIN:

ANNOUNCEMENTS:
none

Tire flipping fun

THE SCENE: 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the recruitment center.  We had rounds of 3 exercises set up to be completed until the timer goes off. The timer is alternating after each round, 8 Tireflips and 20 sledgehammer swings. Each round was repeated once, so each PAX did each exercise twice and flipped and hit the tire with the sledge.

  • Merkins
  • OH presses
  • Tricep extensions
  • Curls
  • Rows
  • CMU swings
  • Squats
  • Lunges
  • Calf raises
  • Heavy Freddie’s
  • American Hammers
  • Big boy situps

MARY:
No time
COUNT-OFF & NAME-O-RAMA
4 HIMs crushed it!
CIRCLE OF TRUST/BOM:

This morning I wanted to share a great passage about worrying.

“For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.
Matthew 6:25‭-‬34 NASB

This doesn’t mean that we just sit around and wait for what we need to drop in our lap. We take our lives one day at a time. We plan our futures knowing that we can’t control every aspect of it and with good stewardship in mind. Live for today while you have it. Don’t worry about tomorrow because it doesn’t benefit you or anyone else.
MOLESKIN:
I am loving the access we have now to our coupons!
ANNOUNCEMENTS:
Convergence at JUCO March 28.

“Are You With Me?”

THE SCENE: Awesome weather.
F3 WELCOME & DISCLAIMER: Done and done. 
WARM-O-RAMA:

  1. 10 Tempo Squat – 4ct, IC
  2. 10 Tempo Merkins – 4ct, IC
  3. 10 Windmills – 4ct, IC
  4. 10 Cherry Pickers – 4 ct, IC
  5. Mosey to Playground

THA-THANG:

7s @ Playground: Pullups + Burpees=7. 1 Pullup+6 Burpees, 2 Pullups+5 Burpees, etc. (Still lose count at the tipping point: 3 Pullups + 4 Burpees, 4 Pullups + 3 Burpees!)

Brick Work @ Toy Box (until we get a proper name for all our equipment near the Recruiting Offices – CMUs, Cut Utility Poles, Tractor Tires, Concrete Boxes, Pull-up [some assembly required]:

  • One at a time, each PAX will Farmer Carry 2 CMUs (pinch grip) from Toy Box to parking lot curb. This will establish the time/# reps for each exercise. Everyone else rotates through these exercises:
    • Curls (vary grips – inside, outside, etc)
    • Single Arm Bent Over Row (alternating 10 each side)
    • Kettle Bell Swing
    • Thrusters (cuz we can’t get enough of these!)
    • Squat (vary stances – feet together, regular, wide sumo, etc)
    • Single Leg Dead Lift (alternating 10 each side)
    • Burpees
    • For variety, we threw in some Tricep Extensions, Calf Raises, or PAX choice
  • At time, Mosey back to Shovel Flag

MARY:
After all that BRICKWORK, PAX Choice yielded 10 Windmills + 10 Cherry Pickers with a lot of moaning and groaning, and a last minute mad rush of Flutter Kicks, Hello Dolly, and Freddy Mercury.

COUNT-OFF & NAME-O-RAMA
Fantastic 4+1: Erector, Kickflip, Whipper, Snaggletooth and Jesus.

CIRCLE OF TRUST/BOM: “Are You With Me?”
I’ve shared a prayer request with some of the PAX earlier in the week that I’ve had a few stupid moments in the last month (more than usual in quick succession): blow-up anger that terrified my family, open-mouth-insert-foot conversation with wife. I knew something was wrong and that I needed help. Since then, I’ve been able to see a counselor that has proved to be very fruitful and helpful to me. I came away with a question that is vital for marriage. What each partner wants to know is: “Are you with me?” In the midst of pain and fear, anxiety and sin, triggers and rush, each of us needs to know that the answer to this question is, “Yes. I am with you. I am for you.” When I get derailed, lose focus, or forget my priorities, I need to be asked, “Are you with me?” And when I feel scared or anxious, and I ask the question, I’ll need to be convinced that the answer is “Yes.”

With a little distance from Christmas, we may still remember this verse in the gospel of Matthew 1:23, quoted from the prophecy of Isaiah 7:14 – “The virgin will conceive and give birth to a son, and they will call him Immanuel (which means ‘God with us’).”

Because of Jesus (Emmanuel), whenever we ask God, “Are you with me?” the answer is forever “Yes. I am with you. I am for you.” Ask Him. (Rom 8:31-39)

MOLESKIN:
This is why Jesus came – that we might be reconciled to God, adopted as sons. (Rom 5, Rom 8) He is a Friend who sticks “closer than a brother.”(Prov 18:24) He teaches us “how deep the Father’s love for us.” (I Jn 3:1) He fulfills God’s promise, “I will never leave nor forsake you.” (Deut 31:6, Heb 13:5) How important it is for us to ask the question of God – so that we are reminded afresh of His answer: “Yes. I am with you. I am for you.” This is the good news for us. This is the gospel.

Prayed for Rocket’s mom, Spotter’s mom, and people affected by tornadoes in Middle Tennessee.

ANNOUNCEMENTS:
Collecting snacks for Wesley House on Friday March 6, Convergence at JUCO on Sat, March 28, Hardship Hill on Sat, May 2