Archie – Page 33 – F3 Knoxville

JUCO Slaughterhouse

September 26, 2019 Sergeant Slaughter

THE SCENE: Bout 60 degrees and brisk with a high chance of smoke. Named 38 as the “magic number” due to next day’s birthday. 19 PAX total, 2 FNG (Nadia and Focus)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 19; Cherry Pickers x 7; Overhead Clap x 19; Moroccan Nightclub x 19; Mosey to start point of Tha Thang

THA-THANG:
Set up in a parking lot with a 0.3 mile road/loop around it. Each of 4 corners contained 2 exercises. Wrote in chalk what exercises belonged in which corner. Complete exercises in your corner, then run the perimeter; sprinting the short sides and moseying the long. When you reach the 3rd corner from your start, do those exercises. Rinse and complete until time is called.

Corner 1: CMU shrugs (one in each hand) x 38 ; Lunges x 38 (count each leg)

Corner 2: Broad Jumps x 38 (not bunny-hops like IPC) ; Pickle Pounders x 19 (4-count)

Corner 3: Bent over rows x 38 (8x12x16 CMU assisted) ; Flutter Kicks x 19 (4-count)

Corner 4: Little Man in the Woods x 19 (4-count) ; Diamond walk x 38

CIRCLE OF TRUST/BOM:
Joshua Chapter 24; Discussed that the most notable verse (actually, just the last line of verse 15) “As for me and my house, we will serve the Lord” is often taken out of context. When seen/spoken alone without understanding the background for the verse, it can be taken as a snub/insult toward others rather than its true nature, which was a challenge by Joshua to the leaders of the Israelites (think massive crowd, not just a few people). After serving as a proxy for God’s words, laying out all of the blessings that He had provided to Israel, he issues the challenge: “If it is evil in your eyes to serve the Lord, choose this day whom you will serve, whether the gods your fathers served in the region beyond the River, or the gods of the Amorites in whose land you dwell. But as for me and my house, we will serve the Lord!” Emphasis on SERVE. Issued a challenge to look deep inside and evaluate what and who we serve, and whether, if someone laid out a laundry list of our blessings, we were doing our part as individuals in our families, churches, and communities to serve them as God has served us.
ANNOUNCEMENTS:
IPC week 4 Friday morning; Early start: 5:15, regular start 5:30

“Fall”

September 18, 2019 Ribbed

THE SCENE: balmy not cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Cherry Pickers

Count of 1’s and 2’s
THA-THANG:

Indian run to Sophmore hill.
two locations to work out
Group 1
- 11’s squats and merkins
Group 2
- 11’s overhead press and 4c pickle pounders
After completing 11’s the groups switched locations
Mosey to drive through and 25 count reverse crunch
Run back to Flag

MARY:
Bug splats
COUNT-OFF & NAME-O-RAMA
21 HIM’s
CIRCLE OF TRUST/BOM:

Work hard and complete the tasks set before you men. Like our Savoir who worked perfectly to complete his task and said “it is finished”

IPC Week 3 at The Project

September 17, 2019 Erector

THE SCENE: Clear, warm, perfect for IPC week 3
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A quick warmup before starting the challenge: 10 SSH, 8 Windmill, 10 Moroccan Night Club
THA-THANG:
Mosey to the playground for the IPC week 3 challenge. This one was a total reps challenge in 43 minutes.

10 pull-ups
15 burpee coupon jump overs
20 coupon curls
25 squat thrusters
30 gas pumps (reverse crunches)

AMRAP until time was called.

MARY:
Walk to the shovel flag with the CMUs?
COUNT-OFF & NAME-O-RAMA
7 HIMs today at the Project
CIRCLE OF TRUST/BOM:
Matt. 7:1-5 – The Iron PAX challenge has gotten a lot of banter between PAX on Twitter. This got me thinking about accusing someone of being dishonest or any thing in that arena. The idea of this challenge follows a standard of form for each exercise. We can judge each other to this standard and help each other make corrections. Following the standard is up to each PAX and their proctor. The Bible teaches us that we are to judge each other by the true standard: the Word of God.

4 Corners With a Ring of Fire

August 27, 2019 Mandolin

THE SCENE: Light drizzle early, kinda sticky
F3 WELCOME & DISCLAIMER

The standard protocol

WARM-O-RAMA:
3 count Cherry Picker 10x, 1 burpee, Moroccan Night club 10x, 1 Burpee, Baby Arm Circles 10x, 1 Burpee, Reverse Baby Arm Circles 10x, 1 Burpee

THA-THANG:
Indian Run to and around perimeter of the large parking lot,

4 corners (William Wallace per the exicon) setup, with CMU in the middle. even teams per corner start with 1 HIM spring to center and perform 5 reps of CMU cleans and spring back to team. Team performs their corners exercise per corner while taking turns sprinting to CMU Center. Once everyone has completed their turn the team then moseys to next corner and begins the new corners exercise while repeating the CMU sprint. corner exercises consisted of Squats, Merkans, Pickle Pumpers and Freddie Mercury. Once all 4 teams completed all 4 corners The PAX meet in the middle, form a circle and hold an Al Gore. 1 VQ Him does a burpee and sprints around the circle while the PAX holds AL Gore position. Once around circle the next HIM does a burpee and sprints around. After about 4 -5 turns we modified and all HIMs began to perform the burpee with the next sprinter to make for an improvement to the drill. 10 count recover once all around the “ring of fire” and mosey back to the AO

MARY:
Judge Judy, Trolly, ribbed finished up with a nice variation of core destruction exercises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
researched scripture that applies to each F, Fitness, Fellowship and Faith

Fitness = Ephesians 6:11 & Proverbs 27:17

Fellowship = Ecclesiastes 4:9-10

Faith = 1 Corinthians 16:13, Romans 1:12 Romans 14:1 & 1 Corinthians 2:5

MOLESKIN:
Prayer request for Judge Judys wife and family
ANNOUNCEMENTS:
No additional announcements

Disappointed?

August 27, 2019 Kick-Flip

THE SCENE: 71 degrees and rainy
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Windmill – x10 IC
Tempo Squats – x10 IC
Seal Claps – x10 IC
Motivators – x8

THA THANG:

Perform each exercise for 45 seconds – 15 second rest

Grab a CMU and mosey to the field, where we will PAUSE

P             Pickle Pounder
A             Al Gore
U             Upright Row
S              Squat Press
E              Everest w/ CMU (lunge, squat, lunge, squat…)

Mosey to the bell to RECOVER.

R             Racoon Crawl
E              E2K (Left)
C             CMU Curls
O             Outlaws
V             V-Ups
E              E2K (Right)
R             Ranger Merkins

Mosey to the playground, where we will TAKE IT EASY

T              T Merkin (Merkin – one arm straight up to make a “T”)
partner up for the next two exercises;
A             Al Gore (together with Farmer Carry)
K             Kettlebell Farmer Carry (together with Al Gore)
E              Eccentric pull-ups (jump up, let yourself down)
I               Iron Mikes
T              Triceps Extension
E              Eccentric chin-ups
A             American Hammer
S              Scorpion Dry Docks
Y              Yurpee (Burpee with a clap merkin and two tuck jumps at the top)

Mosey to the amphitheater for a BREAK

B             Bernie
R             Rosalita
E              Everest
A             ABCs
K             Kraken Burpee (burpee with three hand-release merkins)

Mosey back to the shovelflag and CHILL

MARY:

C             Colt 45s
H Heavy Freddies
I Imperial Walkers
L              LBC
L              LBFC (flutter kick crunch)

COUNT-OFF & NAME-O-RAMA:

9 HIMs!

CIRCLE OF TRUST/BOM:

Many major and minor disappointments in my life I can attribute to one thing – expectations…unfulfilled expectations. Sometimes it’s the major, “Why didn’t I get that job that I wanted?” or “Why wasn’t this person healed?”. Sometimes it’s the minor, “Why didn’t my son pause the video and say ‘hi’ when I got home from work?” My expectations don’t always line-up with the way things play out – and that, inevitably, leads to disappointment. However, in moments of clarity I can see that my unmet expectations were nearly always unfounded and/or unreasonable – that my often lack of resilience is a telltale mark of self-centeredness – and that my disappointment when big things don’t work out the way that I planned is a lack of faith that God causes everything to work together for the good of those who love Him (Romans 8:28).

Much of the book of Isaiah is a description of the character of God. “My thoughts are nothing like your thoughts,” says the Lord. “And my ways are far beyond anything you could imagine. For just as the heavens are higher than the earth, so my ways are higher than your ways and my thoughts higher than your thoughts.” –Isaiah 55:8-9. The God of the universe does not think the way that we think – and does not act the way that we act. His plan for our life is much greater than ours. His purpose is not to make us comfortable and spoiled, but rather to redeem us so that we can bring glory to Him. Thank God we don’t get everything that we want – or we’d be spoiled brats.

As men who plan and live purposeful lives, we are going to have expectations – and that, in and of itself, is not the problem. However, our uncompromising attachment to that expectation can cause a problem.

Imagine you are holding a precious fragile object in your hand (that represents part of you – your expectations). If you let go of it, it will smash to the ground and be shattered. But, imagine you are holding it palm upwards. You open your hand, and the object (your expectation) stays where it is. The “expectation” is still there…but you are no longer attached to it.

1 Thessalonians 5:16-18 “Be cheerful no matter what”…“In every situation [no matter what the circumstances] be thankful and continually give thanks to God”

Where have you been disappointed in life? Was it because your expectations were unrealistic or selfish? You can replace your rigid expectations with intentionality and curiosity. Think, speak, plan, and act with intention – be curious about what will happen – but be flexible about the outcome – and show resilience when things go another way.

MOLESKIN:
Hat tip to Archie for the inspiration for this Q and Word (now, RECOVER!)

Hat tip to Jeremy Marchant for some of the CoT content: https://www.emotionalintelligenceatwork.com/resources/short-piece-dealing-ones-expectations/

I really thought this Q would be harder than it was…you guys barely broke a sweat! (unfulfilled expectations….)

ANNOUNCEMENTS:

Iron PAX challenge
JUCO shirts
Brolympics II