F3 Knoxville

Heavy Roller

The Project

THE SCENE:  46 and soggy.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Nah  
WARM-O-RAMA: 

  • Moroccan nightclub
  • OHC
  • Finkle swings
  • Tempo squats
  • Stabilizer squats
  • Side pulls
  • High pulls
  • Gore presses
  • Toe Merkin w/ Triceps

THA THANG:

Mosey to the back porch.  Divide into two teams.

12 exercises written out.  Each team rolls a die and performs that many of the exercises (e.g., roll a 3 – perform exercises 1, 2, and 3.  Bear crawl to the end of the porch and back.  Roll again…picking up where you left off, keep going in sequence.  First team to complete 2 full rounds is the winner.  Exercises were;

  1. 10 Blockees
  2. 20 Gore curls
  3. 10 Stabilizer squats (5 each side)
  4. 10 Good mornings
  5. 10 CMU Swings
  6. 10 Thrusters
  7. 20 Side pulls (10 each side)
  8. 10 High pulls (5 each side)
  9. 10 Heavy Lunges (5 each side)
  10. 10 Gore presses
  11. 10 Burpee jump overs
  12. 20 Toe Merkin Triceps

 

Quick CMU carry lap for a rest.

 

Circle up.  Perform exercise one (10 Derkins), then roll a die.  If we roll a “1” – we move on to exercise 2!  If we don’t roll a “1” – we do exercise 1 again.  Repeat until we roll a 1.  Go through the full list – rolling for 1, then 2, then 3…etc.  Exercises were;

  1. 10 Derkins
  2. 10 Squats
  3. 10 Heavy Freddy
  4. 10 Curls
  5. 10 Triceps
  6. 10 Thrusters

MARY:

Three minutes to get as far through the list of 12 exercises as you can.

Finish with 1 minute of heavy LBCs.

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

The idea for this Word was planted at Dunkin two weeks ago and sprouted at Dunkin two days ago…  Two weeks ago, Mathlete had just talked to us about temptation.  At coffeeteria, I said to him and Bobbitt, “timely discussion for me because I woke up today feeling extra, like I really wanted today to be all about me…”.  Two days ago – again at Dunkin – Snaggletooth and I were sharing the sentiment, “when I’m sick, I want to be left alone and just be comfortable…”  Two weeks ago, I didn’t realize it at the time, but my extra-ness was the first symptom of me getting sick (covid).  I was sick for a week – and I just wanted everything to go my way during that time.  I was selfish and self-centered – even more than normal (!).  I wasn’t the giving and caring father/husband that I want to be.

I have two quick reflections this morning – one is for immediate application, the other is for long-term application.

First – time for me to do a selflessness reset.  I’m not (too) sick anymore…  It’s time to get over myself and remember who I am wanting to be day-by-day.  Here are a few quotes to get my head back in the right place;

  • “Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves” Philippians 2:3
  • “No one should seek their own good, but the good of others”.  1 Corinthians 10:24
  • “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs”.  1 Corinthians 13:4-5
  • “Marriage is one of the most humbling, sanctifying journeys you will ever be a part of. It forces us to wrestle with our selfishness and pride. But it also gives us a platform to display love and commitment”. – Francis Chan
  • “Above all the grace and the gifts that Christ gives to his beloved is that of overcoming self.” – Francis of Assisi

Second – Last week, Rocket reminded us that our days are numbered.  Odds are pretty good that in the last years of my life I will be afflicted by discomfort and/or a chronic/terminal disease.  Each time I get sick between now and then – a little sniffles, a little covid… – those are opportunities for me to practice living selflessly despite sickness.  If I lived my last days acting like I did over the past week (selfish, irritable), those who survive me are likely to say, “thank goodness that old miser is finally gone!”  That’s not the legacy that I want to leave.  I want to live my last days – despite illness, despite aches, despite indignities – full of selflessness, gratitude, and grace.

“Life is not a matter of holding good cards, but sometimes, playing a poor hand well.”  Jack London

If I get 40 more years on earth, each time I am sick is a chance to practice leaving well.

MOLESKIN:

ANNOUNCEMENTS:

Based on poor weather forecast, Family Workout is CANCELED this Saturday.  We will shoot for next Saturday – but will reassess later next week.

CSAUP at Asylum Feb 26th

Family Camping Trip – April 1-3 – book your site!

Prayers for Tuba and his family.

Praise for Rocket’s friend’s ongoing recovery

Praise for Mathlete’s “new” job!