F3 Knoxville

Tag: Erector

Soldiering through the Project Deck of Pain

THE SCENE: 29°F and 0% chance of water – 100% chance of PAIN!
F3 WELCOME & DISCLAIMER– Administered + Cell Phone + COVID
WARM-O-RAMA:
10 x Moroccan Night Club IC
10 x Tennessee Rocking Chair IC (increasing speed ~rep 7)
5 x Tempo Merkin IC
4 x Rainbow Drop OYO
10 x Tempo Squat IC

THA-THANG:
This workout has been months in the making! It takes its inspiration from the Deck of Pain at JUCO as administered by Trolley (many times over) – Deck of Pain /-/ Deck of Pain II /-/ Deck of Pain III /-/ Jailbreak Tour

Also checkout the “official” F3 Workout Deck (it has something like SSH‘s in it… smh but I digress)

Q asked for 4 volunteers – 1 for each suit in a standard deck of cards that I passed out baggies with the exercise cards written on them. Today we have a caveat: I want to cover all exercises today so that the next time around all of the Project PAX know what is what (and hopefully we can have more than 1 PAX per suit of cards).

I’m going to paste in the table I used to make the workout and subsequently write on the cards because trying to remember the order of 52 cards, even in groups of 13, while leading the workout and working out… not happening. Unlike this guy.

Jokers were also administered at key points because you NEVER KNOW when you’re going to get a surprise.

Big Joker: 20 burpees

Actual results of the Q today:

We got through 85% of things but left the Little Joker (the one with lots of text on it) is Dealer’s Choice at the #shovel-flag. Every PAX must name a Mary exercise. There are still some Spades to be done (in BOLD in the table below) but we got most things done.

After each suit was completed, the PAX with the baggie of cards for that suit read the following (that goes along with the BOM):

1. Compassionate (Hearts)- the best soldiers only use deadly force when they are absolutely required to. They find no joy or satisfaction in destroying carnage. They seek to defend what is worth defending. His compassion drives him.

2. Courageous (Diamonds) – Someone courageous says “Please don’t force me to show it.” It readily admits to having a warring attitude when I need to. When a battle is to be fought, I will be in the front line fighting it. I will not back down because I believe Psalm 20:7 which says “Some trust in chariots and some in horses, but we trust in the name of the Lord our God.”

3. Competent (Clubs)- Without competence, courage becomes folly. The Christian soldier as he engages in war, has to be armed, prepared, and wise. He understands who the Enemy is, what the Enemy is. He does not walk in the flesh morally but physically. Thus, he wages war not in the flesh though he has flesh.

4. Calculating (Spades)- a soldier plans for war. He thinks about what needs to happen where and wisely strikes. He fights spiritual wars. He reasons the truth from Scripture. He brings the Word of God and lets it bear its truth. And, when those who have been warned, just like the apostle Paul he is ready to strike and purge out the false teachers.

 

Location Suit Card Description Card Amt Modified Amt
Shovel Flag Spades 2 1 lap entire shovel flag parking lot 1 1
Shovel Flag Spades 3 Dips on the curb 15 5
Shovel Flag Spades 4 Bear crawl in parking lot Q’s distance Q’s distance
Shovel Flag Spades 5 Moroccan night club (if Erector is present he must lead it IC) 15 15
Shovel Flag Spades 6 Tempo squats 10 10
Shovel Flag Spades 7 4x4s 10 5
Shovel Flag Spades 8 Jumping Spider 10 5
Shovel Flag Spades 9 Heels to Heaven IC 20 10
Shovel Flag Spades 10 Werkin 15 5
Shovel Flag Spades J Stationary Lunges 10 ea leg 5 each leg
Shovel Flag Spades Q Al Gore 30 sec hold x 2 30 sec hold x 1
Shovel Flag Spades K Rotational Merkin 10 5
Shovel Flag Spades A Single Leg Calf Raise 15 ea leg 7 ea leg
Pool Wall Clubs 2 Walls of Jericho See decsription 5 each exercise
Pool Wall Clubs 3 Dips on bars 15 5
Pool Wall Clubs 4 Crawl Bear up steps 1 1
Pool Wall Clubs 5 Pull-ups at the Playground 10 5
Pool Wall Clubs 6 Squats 20 10
Pool Wall Clubs 7 Burpees 10 5
Pool Wall Clubs 8 Clap Merkins 10 5
Pool Wall Clubs 9 Gas Pump IC 15 5
Pool Wall Clubs 10 Merkins IC 20 10
Pool Wall Clubs J Lunges (each leg = 1) 20 10
Pool Wall Clubs Q Michael Phelps 10 30 sec rest
Pool Wall Clubs K Pickle Pounders IC 20 10
Pool Wall Clubs A Incline Calf Raises on top of the Wall 20 10
Amphitheatre Diamonds 2 Run a lap around the theatre 1 1
Amphitheatre Diamonds 3 Dips on the theater wall 15 5
Amphitheatre Diamonds 4 Crab walk across diameter of theater 1 1
Amphitheatre Diamonds 5 Seal Clap Squats IC 20 10
Amphitheatre Diamonds 6 Box Jumps on low theatre wall 15 5
Amphitheatre Diamonds 7 Flying Squirrel 10 5
Amphitheatre Diamonds 8 Shoulder Taps IC 20 10
Amphitheatre Diamonds 9 Dolly IC 20 10
Amphitheatre Diamonds 10 Diamond Merkins 10 5
Amphitheatre Diamonds J Iron Mike / Bonnie Blair (ea leg) 7 5
Amphitheatre Diamonds Q Reach for the Sky / Let it Hang 30 sec each 30 sec total
Amphitheatre Diamonds K Pickle Pointer IC 20 10
Amphitheatre Diamonds A Decline calf raises on the curb/edge 25 10
Friendship Bell Hearts 2 Run to across bridge and back to bell 1 1
Friendship Bell Hearts 3 Dips with feet on wall/bench 15 5
Friendship Bell Hearts 4 Reverse Crab around bell 1 1
Friendship Bell Hearts 5 Raise the roof (air press) 20 10
Friendship Bell Hearts 6 Squat Jump 10 5
Friendship Bell Hearts 7 Burpee with Jump Tuck 10 5
Friendship Bell Hearts 8 Irkin/Derkin alt (each) 10 5
Friendship Bell Hearts 9 Leg Lifts 20 10
Friendship Bell Hearts 10 World’s Greatest Merkin 7 5
Friendship Bell Hearts J Reverse Lunge (each leg) 10 5
Friendship Bell Hearts Q Plank 30 sec x 2 30 sec x 1
Friendship Bell Hearts K Rainbow Drop (single count) 15 5
Friendship Bell Hearts A Alternating Leg single leg calf raises (single count) 40 20

 

MARY:
We did a lot of stuff, but no MARY today.
COUNT-OFF & NAME-O-RAMA
9 Soldiers strong!
CIRCLE OF TRUST/BOM:
The notes and Word I shared comes from two John MacArthur sermons on 2 Corinthians 10:1-6: Winning the Spiritual War Part 1 // Winning the Spiritual War Part 2

We are soldiers in a war whether we know it or not. To wage war, we need to regularly evaluate where we are and prepare for war. Later this morning I have my yearly CPE (that’s Complete Physical Examination) scheduled. To do the blood work they required, I had to fast. Fasting can take many forms, and we’e been “deprived” of a lot this past year due to many circumstances beyond our control. There will continue to be many things that are beyond our control (like the “lot” that is cast when a card from the Deck of Pain is pulled, but we can control our reaction (this has been talked about many times before) as well as we can control how we prepare for situations going forward.

This is where being a soldier comes into play: Life is not a happenstance set of events – we can and should take stock in order to prepare for the battle – and yes, we are at war. Paul tell us this how we are to wage war in 2 Corinthians 10:1-6:

1 I, Paul, myself entreat you, by the meekness and gentleness of Christ—I who am humble when face to face with you, but bold toward you when I am away!— 2 I beg of you that when I am present I may not have to show boldness with such confidence as I count on showing against some who suspect us of walking according to the flesh. 3 For though we walk in the flesh, we are not waging war according to the flesh. 4 For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. 5 We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ, 6 being ready to punish every disobedience, when your obedience is complete.

Reflect on the 4 aforementioned qualities and see that you are applying them to your life:

1. Compassionate (Hearts)- are you loving those around you, truly caring for their well-being and putting yourself after them? This starts with your immediate family.

2. Courageous (Diamonds) – Are you willing to take a stand when necessary? Do you even know what you’re going to stand for?

3. Competent (Clubs)- Leroy Jenkins is a classic example of courageous but not competent. Are you wisely taking risks, or stumbling into folly?

4. Calculating (Spades)- Last but not least, when push comes to shove, are you ready to take action in specific ways? We don’t just throw away the whole thing, but having a plan that takes out the enemy without civilian casualties (if at all possible) is paramount.

MOLESKIN:
Prayed for Doodle Dandy’s wife and another wife who live in the neighborhood where I live – both were in a car wreck and in the hospital over the weekend with broken ribs, possible spinal cord injuries, and at least one had a collapsed lung. Also prayed for Trolley’s M having a hysterectomy next Tuesday.

It was VERY slippery today. But Soldiers who walk together, even physically distanced, can look out for each other. Nobody fell and we all got stronger!

Also S/O to Kick-flip, Snaggletooth, Mathlete for looking for and to Biohack for finding my keys that dropped out of my pocket by, of course, the Pool wall.
ANNOUNCEMENTS:
Step up and Q!

Snow Day

THE SCENE: 35 degrees and snowy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
13 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Touchdowns
Moroccan nightclub 20
Side straddle hop in cadence

THA-THANG:
Mosey to Hard Knox parking lot for 24 flutter kicks in cadence. Mailbox requested 100.
Mosey to the entrance for 20 Merkins
Indian Run to the campus entrance for plank jacks.

Mosey to the parking lot by the duck pond for some speed/agility cone drills.

26 flutter kicks in cadence.

11’s w/ squats and burpees
Do 1 squat, Walking lunges forward 1 space, do 10 burpees, Bernie back two spaces. Rinse and repeat adding to the squat count and reducing the burpee count until we’re at 10 squats and 1 burpee.

Back to the cones for speed/agility drills.
30 flutter kicks in cadence.

Mosey back to the flag with 2 lines. The leader of each line dropping off for two burpees. Until the Jailbreak.

MARY:
Suicides
20 flutter kicks in cadence. We got our 100 in.

COUNT-OFF & NAME-O-RAMA
1 FNG Gary Bogus
Age: 40
F3 Name: Manhole
[email protected]
865-384-0443

CIRCLE OF TRUST/BOM:
Thank you for putting in the work and continuing to challenge me. Don’t be afraid to ask for God’s favor in all that you do. Ask and you shall receive!

https://www.bible.com/111/pro.16.3.niv

Proverbs 16:3
Commit to the Lord whatever you do, and He will establish your plans.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Make sure to fill the Q calendar.

Let There Be Light

THE SCENE: Mostly moony, 40 degrees F
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness/Fellowship/Faith

I am Survivor and will be on Q today.

  • This is a free workout.
  • I’m not a professional.
  • You’re here on your own volition.
  • Modify as needed.
  • I have a phone.

WARM-O-RAMA:

  • Reach for the Sky
  • Let it Hang
  • Roll Necks
  • Arm Circles Forward/Backward
  • Hip Circles (in cadence)
  • Cherry Pickers
  • Tempo Merkins
  • Side Straddle Hops

THA-THANG:
Let’s Rock – Shopping Mall West End:

  • Small Rocks – Arm Raises Forward, 45, Side, OH Clap x 25 each
  • Medium Rocks – Curls, Tricep Extensions x 25 each
  • Large Rocks – Shrugs/Calf Raises x 50

New Toboggan with LED (unsolicited Christmas present) must be used to Light the way up JUCOmanjaro:

  • Run to first white line, face right shuffle to next white line, burnie to next white line, face left shuffle to next white line, run to next white line and repeat to the top.
  • Stop 1/2 way for 25 LBCs in cadence
  • Resume run, shuffle, burnie, shuffle, run to top.
  • (No recollection of exercise at top of JUCOmanjaro)
  • Mosey back to 1/2 way for 10 Burpees
  • Mosey to bottom of the hill for 25 merkins and 25 mountain climbers (each leg)

Back to Let’s Rock – Shopping Mall West End:

  • Large Rocks – 30 Squats, 20 Shrugs/Calf Raises
  • Medium Rocks – Curls, Tricep Extensions x 25 each
  • Small Rocks – Arm Raises Forward, 45, Side, OH Clap x 15 each

MARY:
Partner up in Parking Lot – Pro-agility Shuttle while partner alternates Plank / Al Gore, then continue to switch for 3 minutes.

  • 25 Big Boys
  • 25 Supermans
  • 20 Heels to Heaven
  • 15 Pickle Pounders
  • 10 sec stargazers
  • 25 merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Salvation spreads by the blood of the lamb and the word of our testimony.  I just came out of a spiritual fog last week where I experienced no clarity, nothing going right, and God feeling distant, which had lasted a few weeks.  I am proud (through Christ in me) to proclaim that during that time I made no agreements with the enemy, with those feelings of despair, no agreements about losing God’s favor and no giving in to old sins.  There are things I no longer struggle with through freedom granted by healing, truth, warfare and union with God.  I’ve shared my cancer survival story and about having a baby post cancer, and I decided to share my testimony of salvation today.  (Note that was not said today – I have not shared this story to more than a few friends outside of family.)

I was saved at age 6 when my grandfather took me to the front of a Billy Graham crusade.  I was baptized and believed, trusted and worshipped God, but over time, my sin, hate for my step-dad, and agreeing with the lies of the world choked out any evidence of salvation.  At age 23, I found myself in a one-bedroom apartment in St. Petersburg, Florida with my nearest friend 100 miles away and knew it was time to seek Jesus.  One night, I was given a picture of all the layers of sin, evil and hate that had crusted over my heart all those years, suddenly being pierced by streams of light that kept growing and breaking away chunks until all the layers of my hardened heart were blown away by a light too bright to view.  I opened my eyes, stunned by the image, and to this day wish I could have kept my eyes closed.  I had never experienced anything like it before.  I also knew that the hate was still present for my step-dad, and Jesus was asking me to forgive him, as well as, ask for forgiveness for my part in it.  Years later after on this new path, I read 2 Corinthians 4:6 and I was blown away that I got to experience this firsthand.  “For God, who said, ‘Let there be light out of darkness,’ has shone in our hearts to give the light of the knowledge of the glory of God in the face of Jesus Christ.”  (Proceeded to read much of 2 Corinthians 4.  Read 2 Corinthians 3 while you are at it.)

Psalm 91:1 on fridge before I left the house, “Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty.”

MOLESKIN:
I have not shared my testimony in the past because of fear of opening up too many unknowns and questions, but I know I need to because of 2 Corinthians 4:13, “Since we have the same spirit of faith according to what has been written, ‘I believed, and so I spoke,’ we also believe, and so we speak.”  Therefore, you do not need a vision to know without a doubt that if you believe, trust, worship and seek oneness with God thru Jesus Christ, you will “have this treasure in earthen vessels (body)” 2 Cor 4:7 which is the light in your hearts of the knowledge of the glory of God in the face of Jesus Christ (2 Cor 4:6)!
ANNOUNCEMENTS:
Prayers for 5K and Guardrail’s family friend’s marriage.  Guardrail announced needing help to move a friend in need at 1pm today.

Fellowship

THE SCENE: dry and toasty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain climbers, 15 Moroccan night club, 15 Imperial walkers, 5 cherry picker
THA-THANG:

Mosey to the stairs behind the theater. Perform 3 rounds of the following exercises at the bottom and run to the top of the stairs after each exercise.

  • 25 merkins, 25 diamond merkins, 25 werkins, up and down the stairs after each
  • 25 squats, 25 jump squats, 25(6) lunges total, same as above
  • 25 heels to Heaven, 25 big boy sit-ups, 25 pistol crunch each side, same as above

Mosey to the amphitheater. 2 sets of 10 box jumps at the bottom, 10 dive bombers at the top, and 10 pull-ups at the playground. 15 burpees and bear crawl to the top of hill. Mosey to the shovel flag.

MARY:
15 hello Dolly, 15 Rosaletta
COUNT-OFF & NAME-O-RAMA
6 PAX this morning.
CIRCLE OF TRUST/BOM:
The influences around us impact our character whether we admit it or not. Fellowship is meant to allow us to surround ourselves with good influence, those of like mind, and those that help to build each other up. Make the effort to take advantage of this. Now more than ever, we are limited with options, but try to get creative. F3 workouts are a great way to build relationships that hopefully will last a lifetime. From our website, “Embracing “the suck” (as we call it) of a physically exhausting workout bonds men together in a way few other things can.” Here is a passage of scripture that comes to mind.

“Do not be deceived: “Bad company corrupts good morals.”- 1 Corinthians 15:33.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lean into the Hill

THE SCENE: Mid 40’s and rainy. PERFECT opportunity to embrace the day.
F3 WELCOME & DISCLAIMER – Administered + COVID + Cell Phone
WARM-O-RAMA:
Moroccan Night Club x 10 IC
Pickle Pounder x 10 IC
Lunges x 5 ea OYO
Tennessee Rocking Chair x 10 IC

Mosey to Canopy (brief respite to finish the warmup and demonstrate)
Monkey Humper x 10 ea
Prayer Squat (aka Air Squat while hands are in a prayer) x 10 ea
Monkey Humping Goblet Squat x 5 ea

THA-THANG:
Mosey to CMU pickup then to Freshman Hill

Freshman Hill
3 rounds, 5 reps each
Ex x 5 ea Top x 1 ea Core
Rd 1 Monkey Humper Merkin Flutter
Rd 2 Goblet Squat Overhead Clap Rosalita
Rd 3 Monkey Humping Goblet Squat Burpee
XY (Flutter + Rosalita

Put up CMU & rest. Shortcut mosey to Sophomore Hill

Sophomore Hill – abs for the 6, 10 reps with the 6, 2 rounds
Corner 1 Corner 2 Corner 3 Corner 4
Gas Pump BBS Heels to Heaven LBC
Bernie up Mosey Sprint Mosey

Walk to stop sign, long run to Mt. JUCOnte. Cross Hardin Valley Road:

  • Start at first tree/light pole
  • Do 10 Pickle Pounders
  • Lunge to next tree/light pole
  • Do 10 Pickle Pointers.
    Repeat. Original plan was to do this for 5 mins (2.5 up, 2.5 down) but we only had time for ~4 minutes up to make it toward our final destination.

Mosey to Mt. JUCOmanjaro. A few took a shortcut mosey (S/O to Erector and Spotter for the long way around).

Final hill: Go up JUCOmanjaro as far as you can get in ~5 minutes.

MARY:
No Mary today.
COUNT-OFF & NAME-O-RAMA
5 PAX leaned into the chair! (and Bernie even decided to join us post-workout!)

CIRCLE OF TRUST/BOM:
This is a bit of a continuation from Project: Friendship point #3 – know the Hill you’re willing to die on. Full disclosure – I got this from one of the pastors at my church and a fellow F3 PAX- Osteen!

The article I got for today’s themed Q (Freshman Hill, Sophomore Hill, Mt. JUCOnte, & Mt. JUCOmanjaro) came after I had an injury I’m still nursing where I can’t do merkins with proper form. Booster called out my Pickle Toe last Monday after I “smart sacked“. While I think my injury is legitimate, far Far FAR too often we let minor things in our lives get the best of us because we say/do a Knox Roll. Instead, as the article Osteen posted is titled, we need to “Lean Into The Hill“. What does that look like. From the article there are 4 points (rooted in Scripture):

1. Face our own hills each day (1 Corinthians 9:27) – We each face our own hills each day. It might begin with getting out of bed. It might be initiating a conversation we expect to be difficult. Or starting into work or schoolwork or yard work. We all encounter hills; some more, some less. And when we do, it takes more effort to keep putting one foot in front of the other. Again and again, we face challenges big and small. And when we do, what is our default? Will we keep stepping? Slow down? Stop all together? Or lean in?!

2. Develop the instinct (Romans 12:1-2) – Deep down we want to be distracted. Humans have craved and
found distractions for centuries; the digital avenues for it have simply made distraction even easier.

3. Look Through the Hill (2 Corinthians 4:16-18) – Just a few more minutes, and the hill will be behind me,
and I will be happier for having leaned in rather than having given in.

4. Jesus Leaned In (Heb 12:1-2) – Jesus “set his face to go to Jerusalem” (Luke 9:51). Why? “For it cannot
be that a prophet should perish away from Jerusalem” (Luke 13:33). This was emphatically not the easiest
path but the hardest. The greatest of hills. He would perish, he said, & in the worst possible way: on a cross.

MOLESKIN:
Prayed for Amish‘s family (his grandfather passed away Thursday). Prayed for Wanderer’s brother-in-law (recovering from COVID)
ANNOUNCEMENTS:
CSAUP this Saturday January 30th at The Asylum… in case you haven’t seen the 300 reminders on Slack for it this past 6 weeks!