F3 Knoxville

JUCO lazy morning #2

THE SCENE: Hot and steamy morning.

WARM-O-RAMA:
plank leg stretches
cobra stretch (up dog)
SSH
wind mills
tempo merkins

THA-THANG:

Mosey to big parking lot to try out the Motor City Shuffle. Traveled 2 parking lines via the following sequence:

  • Lunge each leg
  • Burpee broad jump
  • Merkins x5
  • Plank Jacks x5
  • Frog Jump

Rinse and repeat until you arrive or are gasping for breathe.

Mosey to coupon pile for the following circuit.

Heavy: at coupon pile

  • 30 squat thrusters
  • 30 bend over rows
  • 30 Tri Extensions

Pull up bars: at top of stairs by coupon pile

  • 10 Pull ups/Bar Hangs
  • 10 hanging leg  ups
  • 10 Merkins

Abs: in front of rec center

  • 30 BBS
  • 30 4ct Flutter Kicks
  • 30 4ct American Hammers

Legs: at bottom of hill by rec center

  • 30 Bobby Hurleys
  • 30 Lunges
  • 30 Squats

Continue circuit for about 1.5 rounds until close to time.

Mosey back to flag

MARY:
tempo squats about 20
flutter kicks to time
CIRCLE OF TRUST/BOM:

Little known facts about laziness #2

little known facts about laziness #1

They don’t know they’re lazy

Prov 26:16

The sluggard is wiser in his own eyes then seven men who can answer sensibly.

Proverbs paints a picture of the lazy and challenges us to take a look at ourselves. Is this me? What areas is this happening in my life? If I feel convicted and deny it, watch out! When I’m lazy I don’t know it and have all the excuses no matter how many reasonably people point it out to me. 😬 ouch!!

This is something I’ve been challenged with recently in my own life particularly with my family. Being intentional with spending time with kids and wife and not turning off at the end of the day.

This is our challenge today

ANNOUNCEMENTS:
JUCO convergence tomorrow!

Wrong Turn

THE SCENE:  65 and clear.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:
 

Motivators
Seal squats
Cherry Pickers
LIH
Cobra
Merkins
Squat 180
Double-tap squat

THA THANG:

Mosey to the TOMO parking lot – split into 2 teams.  One die with numbers 1,2,3.

Team 1 rolls the die, then runs that number of laps up the stairs and back around.

While Team 1 runs, Team 2 works through the exercises until laps are completed.

When last man from Team 1 returns from laps, other team rolls.

When list is complete, knock down a cone and start again.

* Timer set for 2 minutes.  Every 2 minutes stop and do 15 merkins *

Repeato for 25 minutes.

See how many times each team can work through the list.

Exercises:

  • 10 Monkey Humpers (4-count)
  • 15 Mountain climbers (4-count)
  • 10 Iron Mikes (10 each leg)
  • 15 Side crunches (15 each side)
  • 15 Squat jump 180s
  • 15 BBS
  • 15 Double-tap squats
  • 20 Dollys (4-count)
  • 10 Pendulum lunges (10 each side)
  • 20 LBCs

 

Mosey to Maple Street parking.

  • Bear crawl one parking line, 15 merkins, mosey to the end.
  • Plank…Sprint!
  • Bear crawl two parking lines, 10 merkins, mosey to the end.
  • Plank…Sprint!

MARY:

Mosey back home for some quick Mary.

  • Guantanamo
  • H2H

COUNT-OFF & NAME-O-RAMA

Me and 18 of the best men I know

CIRCLE OF TRUST/BOM:

June 29th, 1914 – 108 years ago – the world was just starting to come apart at the seams.

It started the day before…Archduke Franz Ferdinand, heir to the Austro-Hungarian Empire, was visiting Sarajevo.  Six terrorists, who were furious about the annexation of Bosnia and hellbent on doing something about it, had spread themselves out along his motorcade route.  As the archduke’s vehicle approached, a terrorist threw a hand grenade at the open car, but the grenade only wounded members of the entourage.  Nobody was killed, the archduke wasn’t even injured, and the terrorists all got away.  After settling down and complaining to the Austrian administration about the poor security, later in the day Ferdinand decided to go back out into the city to visit his staff who were wounded and in the hospital.

En route to the hospital, the archduke’s driver took a wrong turn, backed down the street, and momentarily came to a stop in front of a café.  It was at that very café that the frustrated would-be assassins who had escaped earlier in the day, were getting drunk.  When they saw the car sitting there, I imagine they were astonished at a second chance to commit their planned murder. 19-year-old Gavrilo Princip stepped out of the crowd and fired two shots, killing the Archduke and his wife, Sophia.

And thus began a sequence of events that is a tragedy without parallel in all human history.  That driver’s one wrong turn, a simple stupid mistake – inadvertently aided an assassination that was the spark that lit off World War I.  That event led to the deaths of 10 million soldiers and civilians…destroyed most of the empires and dynasties of Europe…created the conditions for the rise of communism… One wrong turn can be ruinous… 

One wrong turn in your life can be ruinous…  One extra stupid decision (to drive after too many drinks…to see that ex-girlfriend who is in town for the weekend…) can RUIN you.  Even small bad decisions can damage your reputation…impact your health…cost you respect from loved ones…cost you a lot of money…or a job…or a friend.  There are very real consequences to poor decisions. 

HOW do we prepare against and protect ourselves from making a wrong turn – from acting in foolishness?  According to the F3 Q-Source, we do 2 things; BUILD GUARDRAILS and SEEK ACCOUNTABILITY. 

Build Guardrails
Proverbs 5:23, He will die for lack of self-control.
Proverbs 1:7, Only fools despise wisdom and discipline.
The HIM builds Guardrails in his life.  Guardrails are routines, habits, disciplines that you establish in your life to keep you focused on being a HIM and keep you resisting those things which would drag you down.  Guardrails. Habits. Routines that keep you out of the ditch and on the road.
Here’s a question for you, BB reader:  You know your tendencies, you know your urges, your vices – now think about this – what Guardrails do you need to build and strengthen to keep you away from those ditches?  What habits, what routines do you need in your life?

Seek Accountability
Proverbs 12:15, Fools think they need no advice, but the wise listen to others.
Proverbs 13:20, Whoever walks with the wise will become wise; whoever walks with fools will suffer harm.
If you aren’t already doing so, you need to be locking shields with other men who are striving to live virtuously.  You need trusted men in your life whom you can be vulnerable with, who’s counsel you value.  You need men who are watching your six as you watch theirs – and who’s duty it is to speak candidly to you if they see you acting foolishly or walking toward danger.
Last question for you, BB reader: Do you have those men in your life?  If not, who?

Here’s the takeaway:  To prepare against making poor decisions in life – big and small – you need guardrails and you need accountability.  The HIM works to develop both. 

MOLESKIN:

Nice to see Limo back out with us!  Nice to see Boy George come out for Rush!

Hat tip to Wax Job – he led a workout very similar to this about 3 years ago…  It’s a classic!

Prayers for our brothers who are injured, ill, awaiting surgery, and/or going through hard times.  Prayers for those traveling.

ANNOUNCEMENTS:

Convergence at JUCO, Saturday

Family Workout at the Project, July 9th, 9:00 AM

No Glove Love

THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers

Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the courtyard back to the AO
LBC’s in cadence until time expires
MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I talked about my struggle to pray when times are good, and my desire to pray when times are tough.  I recently dropped my daughter off at a camp in Palo Alto CA.  She is 15, and we were both struggling at the prospect of her being on her own.  I finally left her, and I was a wreck emotionally.  I took a long walk around the Stanford Campus to clear my head and spent a lot of time in prayer.

My daughter met some people and did great, and I hailed an UBER back to San Francisco.  I encountered the best driver I have ever had.  He had over 28,000 trips and maintained a 4.99 star rating out of 5.  Nasim was a Jordanian immigrant.  He retired from the grocery business, and drives UBER for fun.  He loves people, and was raised as a Christian in Jordan, before immigrating to the US.  We had a delightful conversation, and he was an answer to prayers, and maybe even an angel.  Nasim and I swapped numbers and he texted me the next day (Father’s Day) to see how I was doing.

We need God all of the time, not just when things are rough, the challenge this week is to remember that and spend some time in prayer.  God is real, He is there just waiting for you to have a relationship with Him.

 

MOLESKIN:

ANNOUNCEMENTS:
Convergence 7/2

“The one with the sandbag…”

The Scene

Perfectly Gloomy!

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Box Crawls

Imperial Walkers

Hand Release Merkins

Tha-Thang

Mosey to the inner loop road just over from shovel flag. We took a detour and everyone thought I was lost.

There we met an 80 lb sandbag

We divided up into groups of 2. Group 1 partner carries the sandbag ~10-12 steps then burpee (repeat sequence 3 times then run back to the first station. Group 2 will do the same and so on…While each group is taking their turn the other groups will be working on the 1st station of exercises. When the sandbag reaches the next station everyone progresses to that station. Stations were roughly .24 miles apart. 

1st station 

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Squat Jumps/Hand Release Merkins/Shin Huggers

2nd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Curtsey Lunges/Carolina Dry Docks/Crab to Toe Taps

3rd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Monkey Humpers/Merkins/Pickle Pounders

 

We caught up to the group with the sandbag with about 5 minutes left and finished carrying it back to the AO in the same fashion. The rest of the group alternated between bear crawl and walking. 

Mary

No time

COUNT-OFF & NAME-O-RAMA

20 HIM’s 11 for the beatdown and 9 for rush

COT/BOM

“Few men during their lifetime come anywhere near exhausting the resources dwelling within them. There are deep wells of strength that are never used.”- Richard E Byrd (American Naval Officer and Medal of Honor Recipient) MOLESKIN:

ANNOUNCEMENTS:

07/02 Convergence @ JUCO A sign-up sheet. Go sign up so that they know how much food/coffee to get and how many will be present for the speaker. https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit?usp=sharing

little known facts about laziness #1

THE SCENE: Muggy, humid, 101% humidity and also just alot of water in the air.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry pickers
  • Harry Rockets
  • Baby arm circles forward ‘n back
  • tempo merkin
  • tempo squat
  • stretch OYO

THA-THANG:

Descending Ladder

Complete the given number of reps for all 19 exercises. Mosey a short distance. Drop the top exercise and start again at 18.

  • 19 Mountain Climbers
  • 18 Diamond Merkins
  • 17 Tricep Extension
  • 16 Dry Docks
  • 15 Crab Toe Touches
  • 14 Bench Presses
  • 13 Big Boy Situps
  • 12 Squats
  • 11 Baby Arm Circles (each direction)
  • 10 Step-Ups
  • 9 Calf Raises
  • 8 Freddie Mercury’s
  • 7 Side Straddle Hops
  • 6 Bicep Curls
  • 5 Merkins
  • 4 Lunges
  • 3 Overhead Presses
  • 2 Jump Squats
  • 1 Burpee

MARY:

None, our timing was impeccable.

CIRCLE OF TRUST/BOM:

Little known facts about Laziness #1

Lazy are good at risk assessment

Prov 22:13

The sluggard says there is a lion outside. I shall be killed in the streets!

Notice the sarcasm. Proverbs isn’t very gentle to the lazy.

Prov 26:13

The sluggard says “There is a loin in the road! There is a loin in the streets!”

Again about the lion in the road. The lazy guy sure is milking this lion excuse. This is repeated twice which is interesting. Some of the sharpest criticism in proverbs is directed toward the lazy.

Prov 20:4

The sluggard does not plow in autumn. He will seek out the harvest and have nothing.

At  least the excuse has changed here. The sluggard has moved on. The idea of autumn is that it’s a little cold or chilly. It’s just a little hard to do the work right now. Something to keep in mind, I might have to try it out next winter.

Proverbs paints a picture or holds up a mirror. This is what laziness looks like. We have a chance to look at it and consider if it’s us. What in our life might look like this.

Today, consider this picture. Do you see yourself?

More little known facts about laziness to come.

ANNOUNCEMENTS:
July 2nd, Convergence on JUCO.