F3 Knoxville

Tag: Airborne

I am not ashamed

THE SCENE: sticky and hot at Rampart
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the track for the burpee mile. 12 burpees followed by 1 lap times 4.

Mosey to the amphitheater. At the bottom, perform the first exercise. Jump to the second step and do the first two exercises. Jump to the third step and do the first three exercises. Continue until all exercises are performed.

  • Derkins
  • Box jumps
  • Dips
  • Lunges
  • Big boys

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Lucky 13 worked this morning at Rampart.
CIRCLE OF TRUST/BOM:

“I am under obligation both to Greeks and to barbarians, both to the wise and to the foolish. So, for my part, I am eager to preach the gospel to you also who are in Rome. For I am not ashamed of the gospel, for it is the power of God for salvation to everyone who believes, to the Jew first and also to the Greek.” – Romans 1:14‭-‬16 NASB1995

“I am not ashamed” stands out to me in this passage. I have found myself on several occasions shying away from opportunities to show my faith as if I don’t want people to know who I really am. It is hard for some, including myself, to stand-up for the truth. It is very possible that we may reach someone just by doing that very thing.

Stranger Things in the Upside Down

THE SCENE: A muggy 73 with ominous silent heat lightening in the distance.

F3 WELCOME & DISCLAIMER: Properly administered.

WARM-O-RAMA:

  • SSH x11
  • Knox Cherry Pickers x11
  • Tempo Merk x11
  • Tempo Sq. x11
  • Shoulder Burn x11
    • Little Baby Arm Circles x11
    • RLBAC x11
    • Seal Claps x11
    • OH Claps x11
    • Chatty Cherry Pickers x10 (Dangit.)
  • Mtn Climbers x11

Mosey!

THA-THANG:

11s on Mr. Hill. Russian Twists (Yes, I know. They just go with my theme, ok!) at the bottom. Squats at the top.

Mosey to the clubhouse.

Ascending Testicles …What? I got it from the Exicon 😉 – Cousin of Balls to the Wall. 10 Derkins with feet on the wall at 15 degree position. 10 Derkins 45 degree position. Walk up to full BTTW pose. Hold for 10 count. Rest with 1 Minute People’s Chair. Rinse and Repeat.

Mosey!

Stadium 11s – 10 Derkins at the bottom. Jim Hopper to the top. 1 BBS at the top. 0 Derkins at the bottom. Jim Hopper to the top. 2 BBS at the top. …etc.

Back to the Wall for one more People’s Chair and one more BTTW.

MARY:
Circle Merkins up to 3 and back down with various claps, one arms (nice Wingman!), etc. Finished with dealers choice. 11 LBCs and 11 Heel Touches.

CIRCLE OF TRUST/BOM:
Stranger Things that Lie Beneath the Surface

In Stranger Things, there are these monsters lurking in the Upside Down. Most people aren’t aware of how they are affecting the town and people.

Moses was a Hebrew. Yet, he was raised by Pharaoh’s daughter. He didn’t actually FIT anywhere. Think about the identity crisis that must have been going on inside.

Exodus 2:11-15 “One day after Moses had grown up, he went out to his people and saw their forced labor. He saw an Egyptian beating a Hebrew, one of his own people. 12 He looked this way and that, and seeing no one he killed the Egyptian and hid him in the sand. 13 When he went out the next day, he saw two Hebrews fighting, and he said to the one who was in the wrong, “Why do you strike your fellow Hebrew?” 14 He answered, “Who made you a ruler and judge over us? Do you mean to kill me as you killed the Egyptian?” Then Moses was afraid and thought, “Surely the thing is known.” 15 When Pharaoh heard of it, he sought to kill Moses. So Moses fled from Pharaoh. He settled in the land of Midian”

Moses clearly reacted in this situation and didn’t even think much about how wrong it was until he was exposed. It’s obvious Moses had things lurking on the inside. How did Moses transform from this incredibly rash, reactive guy with such violent outbursts into the great leader of Israel? He spent REGULAR time encountering God.

These encounters with God were the basis of his entire leadership. H sought God’s council on everything. Left to himself, Moses would have been reactive and controlled by what lies under the surface. Instead, he led out of GOD’s wisdom.

Everyone has Stranger Things lurking under the surface. Past hurts that cause us to react. Secret Sins in our past or present that we’re anxious to keep covered up. Temptations that we’d never want someone to know we struggle with. Thought patterns that are negative, unhealthy, or shameful. Being Anxious, Reactive, and Fearful.

Regular Solitude with God helps us to be non-anxious, non-reactive, challenging presence.

Don’t live in the Upside Down. 

Moleskin:
Prayers for Olive Oyl on the DL, Skeletor traveling, and our guys that are out right now.

ANNOUNCEMENTS:
2nd F event at Shakira’s coffee shop, Coffee Whipped at 8am on July 30.
Aug 6 work day at the Cerebral Palsy Center in Knoxville.

Hills of Contenmt

THE SCENE: 69 degrees, 99% humidity with a slight breeze to make Ol’ GLory show her colors
F3 WELCOME & DISCLAIMER: Check, Check, Check and Check
WARM-O-RAMA:

  • 5-Windmills
  • 6-Cherry Pickers
  • 10-LBAC (Foreward and Backward)
  • 10-Grady Corn
  • 10-Chattanooga (Suck-up) Cherry Pickers
  • 15-SSH

THA-THANG:
We began our morning with a mini D.O.R.A., PAX split into groups of 2. PAX 1 started doing the exercise while PAX 2 ran 100 yards and did 5 burpees, then ran back and switched.

  • 50 Merkins
  • 100 LBC
  • 200 Squats

Mosey to small hill next to light pole and completed 4 rounds of climbing exercise.

  1. ROUND 1-Welsh Dragon up, increasing in reps until reaching 10. Mosey down the hill, 3 Merkins at bottom.
  2. Round 2-Buddy up. PAX 1 hold Al Gore while PAX 2 does 50 1-count flutter kicks back pedal up the hill then 50 Sweat Angels at the top. Mosey down and switch.
  3. Round 3-50 Sumo Squats at the bottom, mosey up the hill 75 Monkey Humpers at the top.
  4. Round 4- FINAL ROUND! Arm Release Merkins at the bottom. Mosey up the Hill for San Antonio Shuffle at the top. start with 2 reps at bottom, 4 at top and increase by 2’s until reaching 10.

MARY:
5 Min. left, why do Mary when you can play a pleasant game of Rochamburpee. We’ll call it a practice run with no winner. Rules to be slightly modified next time to account for draws.
COUNT-OFF & NAME-O-RAMA
8 PAX Killed it this morning!!!
CIRCLE OF TRUST/BOM:
1 Timothy, Chapter 6: “But godliness with contentment is great gain. For we brought nothing into the world and we can take nothing out of it.” With all the temptation around us, and everyone trying to keep up with the rat race to take a second and be content with the great things we already have. All the tings we want or think we need eventually all add up to nothing compared to the gift that the Lord has given us. The assurance that at the end of it all we will greet him in the promised land. So just remember to take that second and thank the lord and find contentment in your current situation.
MOLESKIN:
Remembering Olive Oyl with his neck injury and all our others brothers who weren’t there for one reason or another. TAPS gentlemen.
ANNOUNCEMENTS:
August 6- Service/Work day at Cerebral Palsy Center @ 7:00 a.m. yard work, moving things, cleaning up. Message Judge Judy and see main thread for more info, equipment needed, etc.

July 30- Saturday Beat down with Coffee Whipped Cafe Coffeteria after. Hope to see everyone there!

Freedom = Power to Do As You Ought

THE SCENE: Temp – 75. Skies – partly cloudy and blissfully captivating. Humidity – Muggy? Please. I just hope you brought your bathing suit and towel!

F3 WELCOME & DISCLAIMER: Skillfully Executed

WARM-O-RAMA:

  • SSH x15
  • Projectivators x?? (lskdjfslkdskfj) *See below
  • Tempo Squats x10
  • Knox Cherry Pickers x10
  • Willie Mays Hays x10
  • Tempo Merk x10
  • Shoulder Burn – YHC’s favorite part of the morning!
    • Little Baby Arm Circles
    • RLBAC
    • Grady Corn
    • Moroccan Night Clubs
    • Chat Cherry Pickers (Lot’s of groaning here! LOVE IT!!!)

THA-THANG:

Mosey for 11s on the Hill
Shoulder Taps at the bottom, Burpees at the top

Mosey to the Baseball Parking Lot entrance.
20 squats at the bottom
Bernie to the middle
10 BBS
Bernie to the sign
20 Merks
Mosey to the middle
10 BBS
Rinse and repeat until time or utter collapse.

Mosey to clubhouse for 60 sec wall sit and 60 sec plank

MARY:
20 (2 ct) Flutter Kicks

CIRCLE OF TRUST/BOM:

Lord Acton, British historian and the guy who said, “Absolute power corrupts absolutely” was also working on a defintion of freedom. He came up with two.

  1. Freedom = The permission to do what you like
  2. Freedom = The power to do as you ought

Permission, such as the self-interested, self-indulgent kind of freedom without constraint actually leads to slavery. It circles back on itself like a snake eating its own tail. You see it best in addiction. It starts with freedom to look at, drink, smoke, eat whatever I want and ends in an inability to stop (porn, drunkenness, tobacco addiction & drug use, overeating). That’s slavery. It actually becomes bondage, captivity, servitude to something or someone else.

However, the second definition is you putting limits on yourself and leads to ACTUAL freedom. For example, anyone is free to become a baseball player in this country. They have permission. Yet, if they do not put on the appropriate restraints they are not actually capable and therefore not free in reality. A true baseball player has to train their diet, exercise, eating, sleeping, practice, and time. They are free to put those restraints on themselves, and by doing so are MORE free to do what they desire.

Place limits and boundaries in your life to really exercise your freedom.

Use your freedom FOR others.

Gal 5:13-14 says, “You, my brothers, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love. For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.”

MOLESKIN:
T-Claps to Foghorn Leghorn for showing back up and grinding it out this morning for the second time this week!

Way to grind it out this morning fellas!

*I plan to organize an hour-long OTB session just for everyone to practice projectivators. I’m also considering putting together an instruction video/DVD series entitled “So You Wanna Projectivate” brought to you by the men at The Project to help with those that are struggling with coordination, counting, and balance for a mere $19.95… + shipping and handling, of course. Sorry, no CODs. Make checks out to “So You Wanna Projectivate, LLC”, PO Box 54321, Omaha, Nebraska 68DoubleO7.

ANNOUNCEMENTS:
Service Opportunity coming soon to Cerebral Palsy Center.
Working on 2nd F get together at Coffee Whipped on a Saturday Morning at 0800. Details to come.
Prayers for those sick and those traveling.

Burden Busters

  • THE SCENE: Rampart at FWSP. Comfortable 65 degrees, dry ground and welcoming spirits.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    W/U ran by @bobbit
    THA-THANG:
    Today’s routine was about carrying our burdens. Rampart was introduced to slam balls aka DBalls. They ranged between 15# and 20#.
  • Cones were setup roughly 50 yards apart. Utilizing a three count, we executed a behind the back over the head throw for distance. Starting after the second throw of each round we collectively sprinted back to the starting line, then jogged back to our respective slam ball and awaited a three count to throw. We did this until we reached the final cones. After the last sprint and jog back to the balls, we executed a burden run by carrying our slam balls back to the start line. After a quick resting 10 count, we repeated the process with the following throws: Chest pass, alternating arm shot put, and everyone’s favorite Granny style.

We completed the WOD by executing one 4 minute round of Tabata Slam Balls.

 

COUNT-OFF & NAME-O-RAMA
7 total participants.

CIRCLE OF TRUST/BOM:
The goal of the workout was to understand carrying our physical burden. At the beginning 15 pounds isn’t a lot, but as the routine moves on that weight gets heavier. As men, we’ve been trained to carry out on burdens. The Word tells us to come to Him all who are weary and He will give us rest, for His yoke is easy and His burden is light. Furthermore, the Word tells us to share in each other’s burdens. The challenge is to turn over our burdens and then identify how we can help others (spouse, coworkers, children, etc.) with their burden.

MOLESKIN:
Killer workout. Group stayed strong.
ANNOUNCEMENTS:
Convergence coming up soon.