F3 Knoxville

Tag: Erector

Setback. Move Forward

THE SCENE:  Extra gloomy – just how we like it.
F3 WELCOME & DISCLAIMER:  Nah.
WARM-O-RAMA: 

  • OHC
  • Phelps
  • Moroccan Nightclubs
  • Andrew, The Matador
  • Squats
  • Mountain Climbers
  • Cobra / Down Dog
  • Walking lunges

THA THANG:

Mosey to the recruiting center and grab a CMU

  • Roll the die. Complete that number of exercises in the sequence. (e.g., roll a 3 – complete exercises, 1, 2, and 3)
  • Roll the die again and complete that many exercises, starting where we left off. (e.g., roll a 2, complete exercises 4, and 5).
  • Roll the die a third time – this time we go back that many exercises (e.g., roll a 4, complete exercises 5, 4, 3, and 2).
  • Repeat until the set is finished. Two rolls move us forward, every third roll sends us backwards.

Exercises were;

  • 5          Blockees
  • 20        Toe Merkin Triceps
  • 20        Goblet squats
  • 16        Side pulls (8 each side)
  • 10        1-arm thrusters (5 each side)
  • 5          Irky Derkies
  • 12        Good mornings
  • 10        High pulls (5 each side)
  • 10        Heavy Lunges (5 each side)
  • 15        Curls
  • 4          Burpee jump overs
  • 15        Heavy LBCs
  • 10        Alpos
  • 15        CMU Swings
  • 20        Squats
  • 5          Walkover merkins
  • 15        2-arm rows
  • 10        Lunge thrusters (5 each leg)
  • 10        Heavy freddies (4 count)
  • 5          Blockees

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 3 of the best men I know

CIRCLE OF TRUST/BOM:

We’ve been talking the last couple of weeks about bricklaying – and about forming habits.  Part of that discussion was centered around “what causes us to stop our pursuit of a new habit?”  Last week, we ended the discussion talking about boredom and short-term perspective as two habit-killers.  Here’s another – maybe it’s because we have an “all-or-nothing” mindset.  If we fail one time, we think we are a failure.  When you are implementing a new habit – remember to give yourself some grace, big fella.  Being consistent is not the same thing as being perfect. 

With these new habits that we are forming – and old habits that we are leaving behind – if you miss a day (WHEN you miss a day) – what do we do?  If you take two steps forward, only to take one step back, what do we do?  We lean forward again and keep progressing toward the objective.   

Maybe you’re trying to start a healthy habit

  • …exercising everyday…
  • …praying with the wife everyday…
  • …reading something that uplifts your soul everyday…
  • …leading your family spiritually everyday…

“I had a goal to start ____ but I’ve lost track of that goal and it’s been 2 months”.  START AGAIN – keep pursuing it.  One day off does not spoil your journey.  Keep pressing on!

Maybe you’re trying to stop an unhealthy habit

  • …raging at the kids…
  • …spending money frivolously…
  • …looking at fake pictures of fake naked women…
  • …drinking not to relax, but to withdraw…

“I really want to stop doing ____ but I did it again”.  Time to restart your streak!  Keep resisting!  One slipup does not change the objective to rid your life of this vice. 

“A setback only paves the way for a comeback.” – Evander Holyfield

In Romans, Paul says, “I don’t really understand myself, for I want to do what is right, but I don’t do it. Instead, I do what I hate.”  Romans 7:15 (NLT).  I can relate!

BB Reader: I hope you being challenged to accelerate your fitness, your fellowship, and your faith.  I hope you are striving each day to be a better father, husband, and friend.  I hope you’ve been setting up new habits and systems in your life to achieve those goals – but today’s takeaway is this…  WHEN you have a setback in chasing that new objective…don’t give up on it – one failure does not make you a failure – KEEP AFTER IT.  Momentary failure is just part of the process.  Missed one day?  Did that thing again?  Okay…identify your vulnerability and shore it up… Now, START AGAIN toward your goal. 

MOLESKIN:

  • Hat tip to Blindside for his BOM last week that inspired this BOM.
  • Throwing dice with 3 of my favorite men in the world – no better way to start a day!
  • Who is that lady at Dunkin… Doesn’t she know that is our table? 🙂
  • At this moment, I hope to never do another Irky Derky for the rest of my life.

ANNOUNCEMENTS:

  • March 26:  OTB Workout at Fort Southwest Point in Kingston – 7:00 AM.  Our own Bobbitt will be planting Knoxville F3’s newest AO, Rampart.  Come help us spread the word and demo a workout for Kingston men who want to see what this F3 thing is all about.
  • April 1-3:  Family Camping Trip.  Cove Lake State Park.  Come one night or both.  (I have an extra site – site 27, right on the water – let me know if you want it!)
  • April 2:  Family Hike.  Devil’s Racetrack near Caryville.  If you are not camping, meet us at the swimming pool parking lot at 1:00 PM.  We’ll carpool to the trailhead.

Heavy Rounds and Humility

THE SCENE: Threatening rain but warm

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Abe Vigoda
  • LBAC – both ways
  • SSH
  • Tempo Squat

THA-THANG:

Mosey to coupon pile then….

3 Rounds of Heavy

  • Coupon Swing x15
  • Front squat x 10
  • Merkin Pass-through x 10(slide the coupon back and forth between each rep)
  • Burpee w/ Press x 10
  • Reverse Lunge w/ Curl x8/x8 (each leg)
  • Heavy Hammers x 10 (4ct)

After each round, run around the parking log by the coupon pile.

Partner up:
One partner farmer carries a cinder block a medium way while the other does LBC’s. Partners switch and repeat.

Mosie to Pond Parking Lot for Imperial Squat Walker Suicides:
Run to the first parking line, perform 8 (4 ct) Imperial Squat Walkers, and then run back.
Repeat going further each time. 4 rounds across the parking lot.

Mosey to flag with a jailbreak.

MARY:
Called it 15 seconds short. Mary will have to get over it. Not the first time she’s been stood up.

CIRCLE OF TRUST/BOM:
A reminder from Phil 2:5-7

If anyone didn’t have to be humble or have humility, it would be God himself. Yet, that’s not what we find. Almost surprisingly, we find he is the ultimate example of humbleness. As we lead others in our life, remember Christ and his example of humility.

Have this mind amond yourselves, which is yours in Chirst Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself by taking the from of a servant, being born in the likeness of men.

Phil 2:5-7

ANNOUNCEMENTS:
Project camping trip and hike.
March Madness bracket for Wesley House
Can still donate to Wesley House this month.

What do you think you’re doing?

THE SCENE: Perfect 47, crisp, waxing gibbous, still a bit damp from the snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High Knees, stretch left, stretch right, Moroccan night clubs, tempo squats, tempo merkins

THA-THANG:

  • Mosey to pool wall
    • Spurinna warns Julius of his doom coming by the Ides of March.
    • 7s, wall ups and dry docks
  • Mosey to amphitheater
    • Cassius is looking Pale, Caesar suspects something
    • 7s, box jumps and dips
  • Mosey to Friendship Bell
    • The last 3 straws
      • Caesar rejects the honors of the Senate
      • “I am not Rex, but Caesar” – Caesar removes the tribunes
      • Mark Antony crowning stunt
    • 3 sets of 25 decline merkins with a lap in between for each straw (1,2,3)
  • Gathering conspirators
    • 4 corners of the rectangle, sprint between them
    • 60 reps at each corner
      • Flutter kicks
      • LBCs
      • American hammers
      • Big boys
  • Back at the Friendship Bell
  • Julius’s wife, Calpurnia, receives a warning dream, tells him not to go to the Senate meeting
    • 5x (10 Bonnie Blair’s, then a burpee)
  • Conspirators come to his house and persuade him to ignore his wife
    • 3x (10 bobby hurleys, then 5 dry docks)
  • Mosey to pool wall – Passing Spurinna on the way to the Senate
    • 1 wall up, 1 dry dock
  • Mosey to amphitheater – Caesar is stabbed 23 times by his conspirators
    • 23 burpees

MARY:
23 heels-to-heaven and LBCs to time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Cassius and Brutus started down the path of conspiracy and murder because they feared that Julius would seize power, dissolve the Senate, and set himself up as king of Rome. They saw preservation of the Republic as being more important than the life of one man, even a man as great as Julius Caesar. Ironically, history shows that the assassination of Julius Caesar was the pivotal event that ultimately led to the dissolution of the Senate and the establishment of the first Emperor of Rome, Augustus Caesar, Julius Caesar’s heir.

John 11:45-50
45 Many of the Jews therefore, who had come with Mary and had seen what he did, believed in him, 46 but some of them went to the Pharisees and told them what Jesus had done. 47 So the chief priests and the Pharisees gathered the council and said, “What are we to do? For this man performs many signs. 48 If we let him go on like this, everyone will believe in him, and the Romans will come and take away both our place and our nation.” 49 But one of them, Caiaphas, who was high priest that year, said to them, “You know nothing at all. 50 Nor do you understand that it is better for you that one man should die for the people, not that the whole nation should perish.”

Turns out the mistake of Cassius and Brutus wasn’t unique, as you would expect. We see the Jewish leadership make the same mistake in the Gospel. Jesus tells them that he is the one path that will free them from Roman oppression, but instead, thinking they are preserving their relationship with Rome, execute him. Less than 50 years later, Jerusalem is ransacked and the temple thrown to the ground. In attempting to save themselves from Rome, they brought about their own destruction. Fast forward 250 years, the Roman emperor converts to Christianity. Jesus accomplished a feat that the Jewish leaders would have thought impossible, bringing the power of Rome under the authority of the one true God.

What do you think you are doing? What are you ACTUALLY doing? When I seek to force the world to abide by my will, it usually blows up in my face. But when I surrender my will, the thing that I want often comes to me in unexpected ways or the error of my desire is revealed to me. Either way, the world is drawn together rather than being torn apart.

MOLESKIN:
Awesome to see Three-peat back out in the gloom!
ANNOUNCEMENTS:
Nothing new, see Slack for details on camping, hiking, family Q, shield lock, etc.

Bringing Habits HOME

THE SCENE: 39 and clear. Perfect weather for a VQ

F3 WELCOME & DISCLAIMER: Completed

WARM-O-RAMA:

  • SSH x20 (IC)
  • Cherry Pickers x5 (IC)
  • Dive Bombers x5 (IC)
  • Squats x15 (IC)
  • 30 seconds on your own

THA-THANG:

Mosey to the quad.

Ghostman Baseball shamelessly stolen from Blindside and Choir Boy…sounded like fun and thought we should give it a try! Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

  • First Base
    • 15 Merkins
    • Big Boys at Home
  • Second Base
    • 30 Smurf Jacks
    • American Hammers at Home
  • Third Base
    • 5 Burpees
    • Flutter Kicks at Home
  • Home Plate
    • 30 Squats
    • Plank

Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb

  • Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)

Mosey to parking lot west of the flag.

  • Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
    • Split back into same two teams from baseball.
    • One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
    • Round 1 – Squats
    • Round 2 – LBCs
    • Round 3 – SSHs

MARY:
PAX took turns calling out exercises until time

  • Spotter – imperial walkers
  • Doubtfire – gas pumpers
  • Erector – heels to heaven
  • Kickflip – squeaky dollies
  • Room Service – pickle pointers
  • Data – supermans

COUNT-OFF & NAME-O-RAMA
12 HIMs and 1 2.0
CIRCLE OF TRUST/BOM:
From “Habits of the Household” by Justin Earley

Habits are kinds of liturgies. They are little routines of worship, and worship changes what we love. Habits of the household are not just actions that form our families’ routines, they are liturgies that form our families’ hearts. This is why we should choose then so carefully.

Think of it like this: when it comes to spiritual formation, our households are not simply products of what we teach and say. They are much more products of what we practice and do. And usually there is a significant gap between the two.

My challenge to you this morning is to think through some existing habits in your household that you could change or new ones you could implement.

For me, one habit I’ve started to do at night is give my son a bedtime blessing. Another one we’ve changed is that we put away all screens in our house on Sundays.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Check out the new F3 Knoxville Podcast that Blindside is putting out.

Good example

THE SCENE: a little windy, around 40 degrees at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Imperial walkers
THA-THANG:
Mosey to the recruitment center and grab a block. Head to the theater stairs. Perform each exercise twice, running up the stairs after each set.

  • 25 merkins
  • 25 over head presses
  • 25 curls
  • 25 rows
  • 25 squats
  • 25 lunges
  • 25 heavy flutter kicks
  • 25 heavy LBCs

Bonus merkins at the end. Head back to the storage area and knock out 10 blockees. Head back to the flag.

MARY:
15 Freddie Mercury, 15 heels to Heaven, 15 flutter kicks, 15 prone rows
COUNT-OFF & NAME-O-RAMA
8 crushed that workout this morning!
CIRCLE OF TRUST/BOM:
So when He had washed their feet, and taken His garments and reclined at the table again, He said to them, “Do you know what I have done to you? You call Me Teacher and Lord; and you are right, for so I am. If I then, the Lord and the Teacher, washed your feet, you also ought to wash one another’s feet. For I gave you an example that you also should do as I did to you. Truly, truly, I say to you, a slave is not greater than his master, nor is one who is sent greater than the one who sent him.-John 13:12‭-‬16 NASB1995

Jesus’ example here shows us the importance of humility and serving others. Despite Jesus being God in the flesh, He still served others, showing us the true love we should have for our fellow man. We are to lead by serving just as Jesus did.

MOLESKIN:
Always a pleasure to lead at the Project. Nice prerunning this morning too!