F3 Knoxville

Category: The Project

Track laps and core

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the high school track and discover a CMU and 10 lb. plate on the opposite end.  PAX lined-up on their 6 head-to-head and toe-to-toe every other person.  While one PAX runs a lap, others pass the cmu overhead to the next person in line.  Once everyone has completed a lap, repeat with american hammers using the 10 lb. plate.  Perform 4 count and pass to the next PAX.

There may have been another round of this, but I don’t recall.  I am just posting this because Chaco didn’t. (Got to give everyone credit!)

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
7 HIMs at the Project
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Break Out!

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

Windmill IC x 8
Seal claps IC x 8
Randys IC x 8
Motivator IC x 8
5 Burpees OYO
10 Dips + 10 Derkins (2 Rounds)

THA-THANG:

Mosey through the woods to the learning center where we will do “The Breakout”.

My phone has a metronome clicking at 55 bpm…  For the next several minutes, you need to keep moving in timing with the metronome.  I’ll call an exercise that is on the board.  No stopping allowed, only switching of exercises.

The board: Numerous index cards are spread about, face down….  Two PAX draw a card, read the exercises, and jailbreak around the lot (about 1/8 mile).  While waiting for the runners, remaining PAX perform exercises called by Q (must be one showing on the board) in timing with the metronome.  When a runner returns, next PAX draws a card, reads, sprints…. Rinse and repeat.

The phone is locked with a 4-digit pin.  Four of the exercise index cards also contain a number.  PAX keep working until they expose all 4 cards with numbers.  Then they must break the code….  Once all four numbers are known, the each returning runner tries to “break the code” and unlock my phone using the numbers.  If you guys are good guessers, we can finish the work in just a few minutes and break outta here!  Then again, there are 24 possible permutations of 4 numbers, so…. we might be here a while….

Code deciphered….1-0-1-8.  Break out!

Mosey to Pollard Hill for 11s (Bodybuilders/CDDs)

MARY:

Side crunches
Xs and Os

COUNT-OFF & NAME-O-RAMA

7 HIMs

CIRCLE OF TRUST/BOM:

“Because of laziness the roof caves in, and because of negligent hands the house leaks”.  Ecclesiastes 10:18.

Let’s talk about complacency…specifically about complacency in your marriage.  On a scale of 1-to-10, how complacent are you right now about your relationship with your wife?

If it’s been months since you’ve taken your wife on a date, if you are no longer confiding in her, if you are your worst self when you are around her, if the sex has gone cold, if you’re not often giving her your undivided attention, if you are not asking about her feelings and dreams, if you feel distant around her – you’ve become complacent about the most important relationship in your life. Complacency is the subtle and silent enemy of your marriage.

Men tend to be goal-oriented – but your relationship with your wife is a journey that is never complete.  It’s a goal that will never be “finished”.  Don’t settle down, because it’s not a very big step from contentment to complacency.  Comfort, which is a great thing in relationships, can give root to laziness.

If this is you – my challenge to you is to BREAK OUT of the complacency!

It doesn’t have to be extravagant like planning a surprise vacation….  Just be more deliberate and less lazy about the connection you have with your wife.  Ask her more questions.  Mix up the daily routine.  Do something sweet.  Be playful.  Be spontaneous.  Play a game together.  Schedule more sex.  Share a fantasy with her.  Pray with her specifically about her struggles.  Don’t mumble “I love you” out of habit or duty – say it and mean it.  Tell her why you love her, and what you love about her.  Simple things can have a profound impact.

“…The complacency of fools destroys them” (Proverbs 1:32).  My complacency about my marriage cost me a couple of years of what could have been far more intimacy and joy.  At one point, that complacency could have destroyed my marriage.  If you are as deeply and profoundly complacent about your marriage as I have been in the past (I hope you are not!) … winning back her trust and her heart will likely take time and will require a consistent pursuit on your part.  Be courageous and decide today to make that investment, because nearly no other pursuit on this earth is more worth it!

Is your house leaking because of negligence?  Is your roof caving in because of laziness? If contentment has led to complacency, if you have become stagnant in the pursuit of your wife’s heart, if you are taking your marriage for granted….it’s time to shake off the rust and BREAK OUT of that complacency!  This week, do something intentional to strengthen the bond and spark a little delight in your marriage.

MOLESKIN:

Prayers for the traveling Snagg Family

Prayers for Samaritan’s sister-in-law

Good to have Abscess with us!

Hat tip to Abscess for sharing a personal impact/perspective during the CoT – we appreciate you, brother!

Hat tip to my wife for the idea for this week’s Thang.

If you take me up on my challenge to “do something intentional to strengthen the bond and spark a little delight in your marriage”, post about it on the Group Me thread!

 

ANNOUNCEMENTS:

Brolympics

How God thinks of you

THE SCENE: cool and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. 15 SSH – 4ct, IC
  2. 15 Tempo Squat – 4ct, IC
  3. 10 Arm Circles (both directions)
  4. 10 Moroccan Nightclub – IC
  5. 15 Tempo Merkins – 4ct, IC
  6. 5 Burpees – OYO
  7. 8 Cherry Pickers – 4 ct, IC
  8. 8 Motivators – IC
  9. Mosey to Senior Center Parking Lot

THA-THANG:

  1. Apple Turnover@ Senior Center Parking Lot: PAX would do a bear crawl for 3 parking lines, then flip to crab walk for 3 lines, alternating between bear crawl and crab walk for the length of the parking lot. PAX then return to beginning but crawl bear (backwards) 3 lines, then reverse crab 3 lines, etc. Mosey to Playground.
  2. 6Pack@ Playground: Like 11’s but 6s: 5 Pullup/ 1 Merkin to 1 Pullup/5 Merkins. Mosey to Amphitheater.
  3. Mucho Chesto@ Amphitheater: 10x Merkin / 10x Wide Merkin / 10x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right. Rinse and repeat for a total 100 Merkins. Mosey to Library Parking Lot.
  4. Obama@ Library Parking Lot: Named after the 44th POTUS, Bear Crawl between the grass islands in the parking lot, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44) Mosey through half of Bissell Park and return to Shovel Flag.

MARY: PAX choice: BBS, Flutter Kick, Side Crunches (both sides), Star Crunches, Freddy Mercury

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

CIRCLE OF TRUST/BOM: Psalm 139:1-6, 10, 16-18, 23-24 (from The Passion Translation)

1 Lord, you know everything there is to know about me.
2 You perceive every movement of my heart and soul,
and you understand my every thought before it even enters my mind.
3–4 You are so intimately aware of me, Lord.
You read my heart like an open book
and you know all the words I’m about to speak
before I even start a sentence!
You know every step I will take before my journey even begins.
5 You’ve gone into my future to prepare the way,
and in kindness you follow behind me
to spare me from the harm of my past.[a]
With your hand of love upon my life,
you impart a blessing to me.
6 This is just too wonderful, deep, and incomprehensible!
Your understanding of me brings me wonder and strength.[b]

10 Wherever I go, your hand will guide me;
your strength will empower me.

16 You saw who you created me to be before I became me![g]
Before I’d ever seen the light of day,
the number of days you planned for me
were already recorded in your book.[h]
17–18 Every single moment you are thinking of me!
How precious and wonderful to consider
that you cherish me constantly in your every thought!
O God, your desires toward me are more
than the grains of sand on every shore!
When I awake each morning, you’re still with me.

23 God, I invite your searching gaze into my heart.
Examine me through and through;
find out everything that may be hidden within me.
Put me to the test and sift through all my anxious cares.
24 See if there is any path of pain I’m walking on,
and lead me back to your glorious, everlasting ways—
the path that brings me back to you.

MOLESKIN:
When I don’t have a specific word to share, I like to go to the scriptures, especially to fill my mind/heart with what God thinks of me. Psalm 139 speaks to me that way. David was a shepherd boy, and a Warrior-King, but he was also an fervent worshiper and lover of God. The end of the chapter is an invitation, opening myself to God’s searching and examining me, to bring me back to Himself.

ANNOUNCEMENTS:
BROLYMPICS!

Abbrev Sea Biscuit

THE SCENE: 46°F, Clear sky with a bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Mosey around parking lot
  • Mosey to the circle park
  • Do burbees to Get Up Offa That Thing- James Brown

THA-THANG:
Mosey to the ORHS Track
Modified Sea Biscuit
PT= 10 Burpees, 20 Merkins, 30 Squats
1 lap, PT, 2 laps, PT, 3 laps, PT, 2 laps, PT, 1 laps

Mosey back to SP

MARY:

  • Stretching Flow: plank–> downward dog–> plank–> pigeon R–> plank–> upward dog–> plank–>pigeon L–> plank–> downward dog–>

COUNT-OFF & NAME-O-RAMA
7- Chaco, Rocket, Snaggletooth, Kickflip, Samaritan, Erector, Archie (QIC)
CIRCLE OF TRUST/BOM:
What does it mean to be a high impact man (HIM)?
“Jesus replied, “A man was going down from Jerusalem to Jericho, and he fell among robbers, who stripped him and beat him and departed, leaving him half dead. Now by chance a priest was going down that road, and when he saw him he passed by on the other side. So likewise a Levite, when he came to the place and saw him, passed by on the other side. But a Samaritan, as he journeyed, came to where he was, and when he saw him, he had compassion. He went to him and bound up his wounds, pouring on oil and wine. Then he set him on his own animal and brought him to an inn and took care of him. And the next day he took out two denarii and gave them to the innkeeper, saying, ‘Take care of him, and whatever more you spend, I will repay you when I come back.’ Which of these three, do you think, proved to be a neighbor to the man who fell among the robbers?” He said, “The one who showed him mercy.” And Jesus said to him, “You go, and do likewise.””
‭‭Luke‬ ‭10:30-37‬ ‭ESV‬‬
https://www.bible.com/59/luk.10.30-37.esv
Who were the good people that shied away from doing something that mattered? Who was the HIM?
All are PAX. Earn the title of a HIM.

Guest Q Surprise

THE SCENE: The Project…is this fall weather?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None. Just started running.
THA-THANG:
Merkin Mile:  stopped every 1/4 mile and did 25 merkins.  Out and back to end back at the shovel flag.

Tabata:  20 seconds on, 10 seconds off, 8 rounds each

  • SSH
  • squats
  • plank
  • jump squats

Shoulder blaster.

Merkin pyramid:  Run from pole to pole in main parking lot.  Start with 1 merkin and increase by 1 after each run.  Start decreasing back down when Q calls it.

MARY:
Big boys
COUNT-OFF & NAME-O-RAMA
6 PAX with 1 FNG:  Man o’ War
CIRCLE OF TRUST/BOM:
Story of Nehemiah rebuilding the wall.
ANNOUNCEMENTS:
Brolympics November 9th.