F3 Knoxville

Tag: Erector

Happy Friday eve workout

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.

DDYP: dynamic resistance stretching

THA-THANG:
Insert information about the workout.

Relay race with tire flips, Devil press 6 reps, Rope wips 6 reps, pike walk around box

AMRAP:  partner up 8reps the swap

  • 2minutes  hollow hold , hop over using Cmu
  • 2minutes partner 4 toe touches squat holding CMU
  • 2minutes partner plank pop overs

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1Peter 3:1-7 PRAYing for your wife by showing empathy with all she does throughout the day and what God has called her to do.

 

MOLESKIN:

ANNOUNCEMENTS:
CSAUP in two weeks

 

USAF Fitness Measurement – Round 2

THE SCENE:   38 and clear
F3 WELCOME & DISCLAIMER:  Nah
WARM-O-RAMA: 

  • Grady corns
  • Moroccan nightclub
  • Michael Phelps
  • Willy Mays Hays
  • Cherry picker
  • Projectivator
  • Merkins
  • Mountain climbers

THA THANG:

  • Mosey to the playground;
    4 pullups + 20 bobby hurleys
    4 pullups + 20 iron mikes
    Partner-up:  Max sit-ups in 1 minute
  • Mosey to the bell
    Max merkins in 1 minute
  •  1.5 miles for time
  • Galway hookers
  • Bear crawl – 30 merkins – crawl bear
  • Mosey to the playground;
    4 pullups + 10 heals to heaven + 4 pullups

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 8 of the best men I know

CIRCLE OF TRUST/BOM:

The workout and Word were inspired by something that Erector said when he led two weeks ago.  He repeated a workout from a year or so ago and had to modify toward then end and stack more on us because we were finishing too fast.  He said, “I’m not sure if the group has gotten stronger…or if I was just more efficient with explaining the workout.”  We repeated the Air Force PT test that we did 6 months ago – to measure whether the group is, in fact, getting stronger/faster.

Unless you currently are recovering from an injury, I hope you are getting steadily stronger and faster.  More than that, I hope you are applying the wisdom that you hear in the BOM and seeing positive impacts in your life.  Fitness and wisdom will not happen overnight.  I’m reminded of something Mathlete said a few weeks ago about our progress being like an ascending spiral.  All these different facets of me are getting better as I make steady improvement.

  • …a little stronger…
  • …a little more graceful toward those I disagree with…
  • …a little less selfish…
  • …a little faster…
  • …a little more engaged with my loved ones…
  • …a little more intentional in my fathering…
  • …faith that is not just in the head and heart, but in actions…

None of these happen by accident.  They happen only when you do the hard work of applying yourself toward them.  If even a tenth of what you hear in the BOM is taking root in your life, what a man you will be!

A pair of quotes for you;

  • “Well done is better than well said.” – Benjamin Franklin
  • “Pay less attention to what men say. Just watch what they do.” – Dale Carnegie

From Scripture;

“But don’t just listen to God’s word. You must do what it says. Otherwise, you are only fooling yourselves.  …if you look carefully into the perfect law that sets you free, and if you do what it says and don’t forget what you heard, then God will bless you for doing it.”  James 1:22-25

“What good is it, dear brothers and sisters, if you say you have faith but don’t show it by your actions? Can that kind of faith save anyone? …faith by itself isn’t enough. Unless it produces good deeds, it is dead and useless.”  James 2:14, 17

“All hard work brings a profit, but mere talk leads only to poverty.” Proverbs 14:23

“Keep putting into practice all you learned and received from me.” Philippians 4:9

MOLESKIN:

  • 4 men set their baseline score today because they did not do the PT test last Sept.
  • 5 men repeated the test – EVERY MAN improved his score from last time.  BOOM, BABY!

ANNOUNCEMENTS:

  • Skewer VQ on Thursday!
  • Rampart OTB on Saturday – 7:00 AM
  • CSAUP May 6th
  • Family Workout May 7th

Having fun at JUCO

THE SCENE: 40ish…a little chilly, perfect to increase the temperature through good exercise 🙂
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10x Overhead claps.
  • 10x Seal claps.
  • 10x Side Straddle Hops.
  • 10x Cherry Pickers.
  • 10x Baby Arm Circles.
  • 30 sec to stretch on your own.

THA-THANG:
Mosey to Pond.

There were 4 stations around the pond, each station with a different exercise (single count):

  • 10 Burpees.
  • 15 Moving Lunges.
  • 20 American Hammers.
  • 25 Mountain Climbers.

The game would be finished when either:

  • 1 HIM would complete 3 laps or
  • All HIMs would complete 2 laps or
  • We exceed 12 mins (the punishment for this would be to do 30 burpees).

We all ended up doing only 10 burpees since we were almost able to beat the clock 🙂

Mosey to big parking lot.

We were divided in two teams. There were two boxes 100 m apart with equal number of tennis balls. The goal was to move as many balls as possible to the opposite box (carrying one ball at a time). In order to be able to score, you had to bear crawl for 30 feet and do either 5 push-ups or 5 squads. It was a nice battle and the team of the runners was the winner (all of us had fun :).

Mosey to bars and bricks area.

All together completed these exercises:

  • 10 Curls.
  • 10 Overhead press.
  • 10 Triceps.
  • 10 pull-ups.
  • 10 crunches.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 HIMs (One FNG, Pre-K, thanks for joining man).

CIRCLE OF TRUST/BOM:
Thankful for the opportunity of being part of F3 and be surrounded by amazing men.

Reflected about the loneliness and the meaning of it. It is always important to designate some time during the day to able to reinvent us and think about what we are doing. Rather than a punishment, loneliness should be a treasure that will allow us to connect with ourselves and God. We need to keep in mind that we are never alone, He is always there for us.

Matthew 28:20 – “Teaching them to observe all that I have commanded you. And behold, I am with you always, to the end of the age”.

MOLESKIN:
Prayed for all of us during this Holy week and for Hal and his family.
ANNOUNCEMENTS:
BK was not here for the announcements. We ended up the party at DD.

Hide-n-go-work-out

THE SCENE: Dry-ish, 60°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Maracan Night Clubs, Kick Throughs, Windmills, Mountain Climbers
THA-THANG:
Two Teams of 4 followed a map to locations with prescribed exercises at each spot.  Counts are per man.  If you finished early you help the guys still working so you stay as a team.

  • 20 dips & 10 right leg squats & 10 left leg squats
  • Merkin city      10 wide 10 regular 10 canyon
  • 15 leg raises & 30 smurf jax
  • 10x  Loading dock jump ups & run down Ramp, 2 Donkey Kick
  • 20 4ct Flutter kicks & 10 kick throughs
  • 10 (or amrap) Pull ups  & 10 (or Amrap) hanging Heels to heaven
  • CMU: 20 Overhead Press, 20 Tricep & 20 Curls

The catch: It’s hide and go seek style.  If the other team sees you they start a count down from 5 on the walkie Talkie.  If you are still visible at the point they get to 0, 5 burpees for the team. Good time had by all.

I wanted to see someone dive into a bush but no such luck.  Thanks to the guys who got into it and hid behind trees (even if they were only 3″ in diameter)  It was good for a laugh.

MARY:
A little bit of time for some BBS and heels to heaven while we waited for the rushers.
CIRCLE OF TRUST/BOM:

I’ve been reading Judges and there are a lot of “great” men. By worldly standards that is and some trying really hard to be godly men. But there is a noticeable lack of great fathers. Even the good judges didn’t have kids that followed in their ways.

One of these men was a non PG story. Who is the strong man of the Bible? Long hair?God used him; even his sinful and stubborn and perverted ways, but his life wasn’t the life we would want for our sons.Outside of having rather silly riddles and a bent toward violence, his wife was given to a different man after his wedding feast. Frequented prostitutes. Eyes gouged out. Years in prison. Died in a suicidal building collapse.

Yet, God used him. We’ll never know how God would have used him had his Parents told him no. If he had learned to control his desires.  But instead we see the young Samson say of a Philistine woman to his dad: “Get her for me, for she is right in my eyes.”

We as fathers need to tell our kids no. Tell them to curb their appetite for what they feel they need so they can learn to win over the desires of this world, over sexual desire, over selfishness. It’s not easy.  Laying aside His own interests for the interests of others is what we celebrate this weekend – Jesus did that perfectly.

If we get out here and get as strong as Samson and not figure out how to be a good father – we will have missed the mark.  Being a good father is about daily caring about the spiritual development of your kids.  That’s going to look very different for each kid, but be praying for your kids, talking with them about spiritual things and having the hard conversations.  Don’t avoid the uncomfortable conversation or hard consequences win out over spiritual growth of your kids. I don’t have it all figured out- I’m talking to myself as much as anyone, but I’d love to talk it out over coffee or on a run.

And here is a tip – you can’t do it on your own strength.  Ask the Holy Spirit, in the power of Jesus’ name to guide you in your parenting.

ANNOUNCEMENTS:
Family friendly workout at the Project Saturday, 7am.

Plan for the CSAUP May 7 9pm-12am.  If you enjoyed this mornings workout, that will be 10x better.

Rampartakraken

THE SCENE: Chilly at first, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic warm ups, SSH, arm circles, squats. Mosey around the kraken
THA-THANG:
Partner up for Kraken time! Each team works together to complete all reps/instructions of each exercise and runs a lap afterwards around the octagon. Simple math is in play. Exercises are:

  • 50 overhead CMU presses
  • 50 squat jumps
  • 50 cobra Kai Merkins
  • Bear crawl to center and back
  • 50 shoulder tap Merkins
  • 100 mountain climbers single ct
  • 10 Round the clock Merkins 4ct
  • 20 burpees

Stop for a rest after first team finishes. Continue till last team finishes.

Mosey to baseball lot by Indian run.

line up on parking lot lines. Two hops and a burpee on every line. Lunge back to start.

mosey back to AO Indian run for dealers choice ring of exercises. One runs around circle whole telling pax what exercise to do.
Then Merkin circle of pain 5 merkins.

MARY:
Pretty much done already
COUNT-OFF & NAME-O-RAMA

10 pax including 1 FNG (Kimchi)

CIRCLE OF TRUST/BOM:

There was a moment when Moses had the nerve to ask God what his name is. God was gracious enough to answer, and the name he gave is recorded in the original Hebrew as YHWH.
Over time we’ve arbitrarily added an “a” and an “e” in there to get YaHWeH, presumably because we have a preference for vowels.
But scholars and Rabi’s have noted that the letters YHWH represent breathing sounds, or aspirated consonants. When pronounced without intervening vowels, it actually sounds like breathing.
YH (inhale): WH (exhale).
So a baby’s first cry, his first breath, speaks the name of God.
A deep sigh calls His name – or a groan or gasp that is too heavy for mere words.
Even an atheist would speak His name, unaware that their very breathe is giving constant acknowledgment to God.
Likewise, a person leaves this earth with their last breath, when God’s name is no longer filing their lungs.
So when I can’t utter anything else, is my cry calling out His name?
Being alive means I speak His name constantly.
So, is it heard the loudest when I’m the quietest?
In sadness, we breathe heavy sighs.
In joy, our lungs feel almost like they will burst.
In fear we hold our breath and have to be told to breathe slowly to help us calm down.
When we’re about to do something hard, we take a deep breath to find our courage.
When i think about it, breathing is giving him praise. Even in the hardest moments!
This is so beautiful and fills me with emotion every time I grasp the thought. God chose to give himself a name that we can’t help but speak every moment we’re alive.
All of us, always, everywhere.
Waking, sleeping, breathing, with the name of God on our lips.
written by – Sandra Thurman Caporale from the Memorial Church of Christ in Houston.

MOLESKIN:

ANNOUNCEMENTS:
May 6th CSAUP,