F3 Knoxville

Tag: Erector

Navy PFA Day

THE SCENE: Crisp fall morning with a startling moon, waxing gibbous, on the horizon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBACs
  • Tempo Merkins
  • Mountain climbers
  • Fence Steppers
  • Leg Swings
  • Cherry pickers

THA-THANG:
Navy Physical Fitness Assessment: https://www.mynavyhr.navy.mil/Portals/55/Support/21stCenturySailor/Physical/Guide%205-Physical%20Readiness%20Test%20%20(MAR%202021).pdf?ver=ZDdLAwzZ_GJnePr1gOgkxA%3D%3D

Max Merkins in 2 minutes. Hold a plank as long as possible. Run 1.5 miles as fast as you can.

Here are the scores, for posterity: Erector – 270, Borg – 265, Biohack – 260, Rocket – 225, Mathlete – 225, Snaggletooth – 220, Bobbit – 220, Kickflip – 205

MARY:
In honor of Naval Efficiency, we went WAY over, no time for Mary.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Draw your attention to the final verse of two important, patriotic songs:

Navy Hymn (Eternal Father Strong to Save):
O Trinity of love and power
Our brethren shield in dangers hour
From rock and tempest, fire and foe
Protect the where so ere they go
Thus evermore shall rise to thee
Glad hymns if praise from land and sea

The Star Spangled Banner:
O thus be it ever when freemen shall stand
Between their lov’d home and the war’s desolation!
Blest with vict’ry and peace may the heav’n rescued land
Praise the power that hath made and preserv’d us a nation!
Then conquer we must, when our cause it is just,
And this be our motto – “In God is our trust,”
And the star-spangled banner in triumph shall wave
O’er the land  of the free and the home of the brave.

The beginning of a song sets the tone, but the ending drives home the core message. Both of these songs make clear the heart of their message – In the end, it is God who preserves and protects, brings victory and peace, and deserves Glad hymns of our praise.

This fundamental truth is vital to successfully navigate in our world today. I find that C.S. Lewis’s observations, in the voice of Screwtape, are as poignant today as they were in 1942.

I had not forgotten my promise to consider whether we should make the patient an extreme patriot or an extreme pacifist. All extremes, except extreme devotion to the Enemy, are to be encouraged. Not always, of course, but at this period. Some ages are lukewarm and complacent, and then it is our business to soothe them yet faster asleep. Other ages, of which the present is one, are unbalanced and prone to faction, and it is our business to inflame them.

Lewis, C. S.. The Screwtape Letters (p. 32). HarperCollins. Kindle Edition.

We are prone to faction, and it is important to remember that extreme patriotism serves diabolical designs just as readily as patriotism’s opponents. The key to combating this temptation is not special to it – keep God first. Be obedient first to His Call, His Law, and His Love. In so doing, what might have been devotion to a mere principality is elevated to the realm of the sacred participation in His ongoing restoration of creation. However, I have seen cases where church participation seems to be just one act of American cultural participation, equally valuable as rooting for your college football team or going to Disney World. When these priorities are out of order, if we worship country over God, then the angel that has watched over us in the past falls and becomes a devil.
MOLESKIN:
Went WAY over time, definitely need to streamline when we revisit this for progress.
ANNOUNCEMENTS:
Collecting coats for KARM, bring them to workouts.
Halloween Bash for Oak Ridge kids at Bissell October 28th.
Start thinking about the Oak Ridge Christmas Parade on December 17th.
Brovember activities and scoring details available on Slack.

When We Are Weak, He Is Strong

THE SCENE: Mid 60s with some sprinkles
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 7, Harry Rockettes x 10, Lil’ Baby Arm Circles x 10 forward and backward, tempo squats x 5 then hold an Al Gore, tempo merkins x 5 then hold plank.

THA-THANG:
Mosey to the Courtyard for 21s

  • Start at the wall and do 20 box jumps onto the wall
  • Run to second overhang, stop and do 5 BBS at middle overhang
  • Do 1 hand release merkin at second overhang.
  • Eventually moved to 11s and got down to 6 box jumps and 5 hand release merkins

Mosey to the Coupon Pile

  • Get a coupon
  • Do 10 curls, 10 triceps, 10 swings, rifle carry up the first two staircases then back down
  • Take off 2 off each workout each time and go all the way to zero.

Mosey to the Parking Lot

  • Start at the first line doing 3 squats, duck walk to the line, lunge back to the start.
  • Then do 2 squats, duck walk, lunge
  • 1 squat, duck walk, lunge

Mosey back to the flag

CIRCLE OF TRUST/BOM:
Read 2 Corinthians 12:8-10: “Concerning this, I pleaded with the Lord three times that it would leave me. But He said to me, ‘My grace is sufficient for you, for my power is perfected in weakness.’ Therefore, I will most gladly boast all the more about my weaknesses, so that Christ’s power may reside in me. So I take pleasure in weaknesses, insults, hardships, persecutions, and in difficulties, for the sake of Christ. For when I am weak, then I am strong.”

This is so opposite of our culture and really the opposite of what men think. It is difficult to admit our weaknesses and even boast in them, but this is what Paul says and we see throughout Scripture that we are to be dependent on God and rely on Him and not ourselves. We see throughout the Psalms that David cries out to the Lord to help Him. He knows that He is weak and often in danger, so he constantly cries out to God for help. And this is how we should look to God. It is like a child doing something and he is struggling and his father is right there waiting for the child to ask for help. The child (us) is stubborn, but the father (God) is right there waiting for us to ask Him for help and it is His desire and pleasure to help us and give us strength because He gets the glory in that, not us.

What’s a Bearpee?

THE SCENE: no rain, not too hot at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 2-ct flutter kicks, 300 squats.  Partner is running up the hill.

Mosey to coupon pile. Do 25 overhead presses, 25 curls, 25 tricep extensions and 25 thrusters. Run up the hill and do 5 pull-ups between each set.

MARY:
Flutter kicks, hello Dolly
COUNT-OFF & NAME-O-RAMA
12 PAX today at JUCO.
CIRCLE OF TRUST/BOM:

“My brethren, if any among you strays from the truth and one turns him back, let him know that he who turns a sinner from the error of his way will save his soul from death and will cover a multitude of sins.”

James 5:19‭-‬20 NASB

There is so much in the book of James. This particular passage points to our responsibility to turn back an erring brother from sin. Of course, we ourselves are only helping to point out the error in their life. God will provide forgiveness.  Note that if they need to be turned back, that means that they once were in the truth. Not only do we have the responsibility to help correct, but we have to have the humility to accept correction as well. Be willing to face your brother one-on-one. No gossip but straight to the source.

MOLESKIN

It has been too long since Qing at JUCO. Sign up!
ANNOUNCEMENTS:
Remember those requesting prayers.

Miles of fun

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7x Cherry Pickers, 10x Hairy Rockettes, 10x Tempo Merkins, 10x Tempo Squats

THA-THANG:
Reverse Indian run to the back left parking lot (the new one) with the front man dropping off for 3 burpees every 5 seconds.

In the newish parking lot from one side to the other performed a suicide ladder with HR Merkins and Bobby Hurleys. Went from 5 of each to 20 of each.

Mosey over to the coupon pile and pick a good one.

In the parking lot to the East of the maintenance building. Partner up for some DORA.

  • 100 x CMU Swings
  • 200 x BBS/LBC
  • 300 x Curls/Tricep Ext

While your partner runs to the far end of the parking lot and back, work through the above exercises.

Mosey back to the concrete wall for some 11’s. CMU squats and 4xcount Calf Raises on either side of the road next to the retaining wall.

Mosey back to the shovel flag for a little Mary.

MARY:
20xImperial Walkers, 20xFlutter Kicks

COUNT-OFF & NAME-O-RAMA
5 for JUCO’s beatdown and 5 for JUCO: Rush
CIRCLE OF TRUST/BOM:

I’m bringing back the monthly challenge.

October JUCO monthly challenge:

The challenge for October is to set aside a block of 10 minutes every day for prayer/meditation. If you would like to join the challenge, like the post in the JUCO slack page and I’ll add you to the JUCO monthly challenge channel.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill work day on Friday and race on Saturday. Help out wherever you can.

The Project IPC Week 4

THE SCENE: around 60 degrees, clear, not humid… perfect conditions at the Project AO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats
THA-THANG:
Gave instructions on the workout and we got to it. This was a timed workout (52:30) for total cumulative reps. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards, do 3 burpees, and return for the next set. Here are the exercises:

  • 200 curls
  • 175 squats
  • 150 O.H. presses
  • 125 K.B. swings
  • 100 merkins
  • 75 Thrusters
  • 50 Bonnie Blares (each leg)
  • 25 blockees

The idea was to continue to work in reverse  through the list once completed if there was time remaining, but we didn’t get past the thrusters. Killer workout!

MARY:
Listen to announcements while YHC got ready for the word.
COUNT-OFF & NAME-O-RAMA
8 completed IPC week 4! Done!
CIRCLE OF TRUST/BOM:
“Is anyone among you suffering? Then he must pray. Is anyone cheerful? He is to sing praises. Is anyone among you sick? Then he must call for the elders of the church and they are to pray over him, anointing him with oil in the name of the Lord; and the prayer offered in faith will restore the one who is sick, and the Lord will raise him up, and if he has committed sins, they will be forgiven him. Therefore, confess your sins to one another, and pray for one another so that you may be healed. The effective prayer of a righteous man can accomplish much.”-James 5:13‭-‬16 NASB1995

These are excellent words regarding the power of prayer. The portion of this passage YHC is focusing on is the last verse. “Confess your sins to one another and pray for one another”. This a very difficult and uncomfortable thing to do, especially if you don’t have someone that you trust with your struggles. Thankfully, F3 is full of them! Now for the second part of the verse. “The effective prayer of a righteous man can accomplish much”. The previous verses prove how effective the prayer of a righteous man can be. I encourage all to use this tool to which we have access and lift each other up in prayer.

MOLESKIN:
What a full body beat down! YHC was quickly aware of how my lack of upper body exercise has affected by strength.
ANNOUNCEMENTS:
Friday HH obstacle build and blood drive at Asylum. Saturday Hardship Hill!