F3 Knoxville

Tag: Baby Boomer

Project Deck of Pain Part 2: Isolated? No! Relationships in Spades!

THE SCENE: Low 30’s but dry so good to go.
F3 WELCOME & DISCLAIMER – Administered + COVID
WARM-O-RAMA:
Moroccan Night Club x 15 IC (for Erector!)
Forward Lunges x 5 ea, Reverse Lunges x 5 ea OYO
Tempo Squats x 10 IC
Tempo Merkins x 10 IC
Tennessee Rocking Chair x 10 IC

THA-THANG:
This is Part 2. Part 1 here: Soldiering Through the Project Deck of Pain

The following Spades were not done last time but we did them this time:

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 6 Tempo squats 10 10
Shovel Flag Spades 8 Jumping Spider 10 5
Shovel Flag Spades 9 Heels to Heaven IC 20 10
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 A Single Leg Calf Raise 15 ea leg 7 ea leg

From there we did the following “randomly” pulled exercises (these aren’t in order but my cards got off so I’ve just put them in a filtered list from all exercises below):

Location Suit Card Description Card Amt
Shovel Flag Spades 5 Moroccan night club (if Erector is present he must lead it IC and must be 15 reps) 15
Shovel Flag Spades Q Al Gore 30 sec hold x 2
Amphitheatre Diamonds 6 Box Jumps on low theatre wall 15
Amphitheatre Diamonds 7 Flying Squirrel 10
Amphitheatre Diamonds J Iron Mike / Bonnie Blair (ea leg) 7
Amphitheatre Diamonds Q Reach for the Sky / Let it Hang 30 sec each
Amphitheatre Diamonds K Pickle Pointer IC 20
Friendship Bell Hearts 4 Reverse Crab around bell 1
Friendship Bell Hearts 9 Leg Lifts 20
Friendship Bell Hearts A Alternating Leg single leg calf raises (single count) 40

 

MARY:
Mary-go-round (aka Rotating Dealer’s Choice) – making a normal MARY circle for Dealer’s Choice, going around the circle each PAX calls out a 4-count IC exercise . After going around, the Q or one PAX doing one of the exercises as it rotates does 10 IC reps of the exercise on the Q’s lead. PAX does the exercise the PAX to his right did. After a 3-5 sec confirmation, the Q calls out the the cadence and the PAX again do 10. Repeat for a chosen length of time or at the end during normal “MARY” part of the workout. If PAX complete all exercises in the full circle, go back to the left instead. (I made this up a few weeks ago and submitted it but it’s not on the Exicon yet)

Exercises in today’s Mary-Go-Round included the Pickle Pointer, Basilisk, LBC, Stargazer (everyone was a fan of 15 seconds of rest in!), Leg Lifts (or Heels to Heaven… the Q might have gotten these confused today!), BBS, & more!

COUNT-OFF & NAME-O-RAMA – PAX in Spades today!

CIRCLE OF TRUST/BOM:
Because of life circumstances and COVID, I haven’t attended church in person since March 2020. Lord willing, that will change on Easter Sunday, April 4, 2021. There are many factors that have gone into me staying away to care for those around me, but I want to write this to encourage those who are like me with what God has taught me and worked in me while absent.

1. God has not forgotten me and He hasn’t forgotten you.
It would be easy to get fatigued and feel like I’m not being faithful, making a difference, or really growing. I feel like I’m in no man’s land, simply riding the bench while everyone else gets to play the game of fellowship and worship each week. But we know that’s not true. Each person and especially those not present in person has a role to play in our church. God has called every member of the body to work and serve its purpose. He makes it clear in 1 Corinthians 12:21-23 21 The eye cannot say to the hand, “I have no need of you,” nor again the head to the feet, “I have no need of you.” 22 On the contrary, the parts of the body that seem to be weaker are indispensable, 23 and on those parts of the body that we think less honorable we bestow the greater honor, and our unpresentable parts are treated with greater modesty,
 
Do not fear – you and I are not forgotten.
 
2. God has been working while you were ‘away’ both in you and in others.
In many ways, relationships cannot help being had in person. There are various methods of communication – email, letters, endless Zoom meetings for work and with family- but these are not exactly the same. We feel it with the drain from being in front of a screen longer than any of us knows we want to be. Even those of us who are technophiles (previously loving technology a little too much) want to join in with the technophobes (that computer is ‘of the devil’ as Bobby Bouche’s mother would say) and take a break from the endless virtual communication we get. So, for those who you haven’t seen and those who haven’t seen you for a year or so, remember that you have changed and so have they. Lord willing, you’ve both become more Christ-like and the best version of you. But if you have stumbled, if that person has not followed as straight-and-narrow of a path as you or I may think they should have, there is grace for that as well. When you see someone after not seeing that person for some time, go into it with the thought “God how can I love the 2021 (person’s name)?” Colossians 4:6 reminds us how those conversations are to be ” 6 Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
 
God will give you the words, just listen to what the Spirit says in that moment and not your flesh is saying. Trust Him with your relationships.
 
3. Remember true community starts and ends with fellowship with God.
Jesus condescended from perfect communion with the Father and Spirit. We do not yet have that fellowship, and it is God’s good gift to use by giving us other people who are made in His image, giving them value and dignity and making them capable of relationship. This is God’s design, but as with all things, you and I need to realize that fellowship is to point us to God. Our church family should be one of the dearest groups of people and especially many individuals there can be so edifying and encouraging to us as friends, brothers, sisters, fathers, and mothers. When we gather 2 or more, God is manifestly with us. But there is no replacing time with God and communion with the Lord. Are you following the example of Mary (Luke 10:38-42), sitting at Jesus’ feet? Are you slowing down, carving time out of your “busy schedule” to make time for what trutly matters? Or have you let the feeling of isolation pull you away from making time to intentionally get alone with Jesus every day (as Jesus Himself did with the Father in the GLOOM in Mark 1:35)
 
This last point has been of particular relevance to me in the preceding few months. I’ve been lonely and anxious, struggling with seeking other things to soothe my flesh rather than pressing into the Spirit.
 
All of these are a call to press into God and not let the things and people of this world be what take the cake for you. Appropriately desire community with others, trust God to work in those relationships, and seek God first and most.
 
Proverbs 18:1 – Whoever isolates himself seeks his own desire;
    he breaks out against all sound judgment.
Press into relationships, especially the one with your Creator!
MOLESKIN:
Glad to have Baby Boomer visit us!

ANNOUNCEMENTS:
Shamrock F3 Shirt Deadline is 3/13/2021

Attack Resolutely

The Scene

34 degrees and beautiful

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Side Straddle Hops

Seal Claps 4 count

Inch Worms w/ merkin

Tempo Squats

Imperial Walkers

Tha-Thang

Mosey to the church courtyard

ATM’s 

15 Alternating Shoulder Taps (4 count)

10 Tempo Merkins (4 Count)

10 Fast Merkins

Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.

Dora 1 2 3

Partner 1 performs exercises while Partner 2 goes up and down the stairs twice. 

100 Inch Worms

200 Heel Elevated Squats 

300 Little Mermaids (Lay on one side, one arm goes on the back of your head and the other on the ground.  Keep your legs together since we are mermaids and do a sideways sit-up where your elbow gets to your knees.)

Due to time, we called the Little Mermaids around 200 to make it back to the AO on time. We all took one more trip up the stairs for good measure.

Sneaky Gorilla the length of the parking lot headed back to campus

Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers before crossing and heading to the AO.

BLIMPS once we are back to the AO

5 Burpees

10 Lunges (5 each leg)

15 Imperial Walkers (we did single count)

20 Merkins

25 Plank Jacks

30 Squats

Mary

No Time

COUNT-OFF & NAME-O-RAMA

15 HIM’s

COT/BOM

Quote from the book Battle Studies: Ancient and Modern Battle by Colonel Ardant Du Picq heard on Jocko Podcast 269

“Four brave men who do not know each other will not dare to attack a lion. Four less brave men, but knowing each other well, sure of their reliability and consequently of mutual aid, will attack resolutely.”-Colonel Ardant Du Picq

Since I joined F3 I have done many things that I never thought I could do because I was surrounded by men who knew I could and showed confidence in me. The “lion” that is referenced in the quote can be many different things; 3100 burpees in a month, a service project, a coat drive, donation to Street Hope, the list goes on. Alone we may not think we can do these things or make an impact in an organization but as a group (F3) we can take down any “lion” that comes across our path. I am so grateful for F3 Knoxville.

MOLESKIN:

ANNOUNCEMENTS:

STREET HOPE PROJECT

Help us support the fight against human trafficking.  Our collection for Street Hope TN house starts THIS WEEK. We have been asked to collect Copy Paper, Napkins, and 55 gal Trash Bags. Bring these items to the workouts and/or get them to your AOQs and we will collect from them. You can learn more about Street Hope TN at https://streethopetn.org

Let’s support our Blount county brethren on Saturday and have a good showing for our new AO launch. If you are in town make plans to join. See Slack for details. 

Mechanotransduction

THE SCENE: 35 degrees and slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x baby arm circles in cadence

10x reverse baby arm circles in cadence

10x cherry pickers in cadence

50x side straddle hops in cadence
THA-THANG:
Assfault’s AO Assault (4 rounds, 6 stations, 1 min work of 1 exercise at a station, 20 seconds to bear crawl to next station)

  • 8 count bodybuilders
  • Flutter kicks
  • Burpee mountain climbers
  • Burpee into squats
  • Hello dollys
  • burpees

COUNT-OFF & NAME-O-RAMA
18 men 2 FNGs Assfault mermaid Cheat Sheet Dumpster Dive Flower Pot Anchorman Fabio In and Out Brick Trolley Corona Weight Baby Boomer Betty Slappy Interpol Osteen Apollo 2(FNG) Vanna (FNG)
CIRCLE OF TRUST/BOM:
Mechanotransduction is any of various mechanisms by which cells convert mechanical stimulus into electrochemical activity. As members of the pax we introduce stimuli to each other at beatdowns and in our communities and stimulate growth. As iron sharpens iron, so one person sharpens another Proverbs 27:17

ANNOUNCEMENTS:
AO launch March 6 in Blount county at the arsenal

Shamrock – Faith in His story

THE SCENE: 59F light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 20

Cherry Pickers 5

THA-THANG:

Mosey to Block Pile 

Rifle carry to the covered walkway 

Snow Angels x25 OYO

7’s: 1 Burpee – bear crawl toe taps forward – 6 Diamond Merkins -bear crawl toe taps back keep going until you hit 6 burpees & 1 Diamond Merkin 

10 – 4 count Twinkle Toes 

10 seesaw lunges right leg

10 – 4 count Twinkle Toes

10 seesaw lunges left leg

20 CMU Squats 

—————

Run a lap

50 Bench Press

25 Curls

Run a lap 5% increase

55 Bench Press

30 Curls

Run a lap 10% increase

60 Bench Press

35 Curls

Run a lap 15% increase

65 Bench Press

40 Curls

MARY:
Early Mary – Flutter Kicks with CMU & American Hammers

Return CMUs

Mosey / bear crawl back to AO.

COUNT-OFF & NAME-O-RAMA

14 including 1 FNG in-and-out
Slappy, Trolley, Betty, Honeydew, Mermaid, Waxjob, Hydro, Wanderer, Interpol, Cheatsheet, Baby Boomer, Jenner, in-and-out, Anchorman,
CIRCLE OF TRUST/BOM:

Hebrews 11:1 Now faith is confidence in what we hope for and assurance about what we do not see. 2 This is what the ancients were commended for.

It goes on to talk about the ancients: Noah, Abraham, Moses and so on. What they went through in life and how God challenged them with tough situations. 

13 All these people were still living by faith when they died. They did not receive the things promised; they only saw them and welcomed them from a distance, admitting that they were foreigners and strangers on earth.

So they trusted that God had everything in control and they were just a small part of His story. 

I mentor a small group of high school guys and last week we asked each other “Do you truly believe that God loves you?”  

I asked them what about when things are going wrong in your life. 

One of my guys said that when he goes through a hard time in his life he just simply has to give it up to God and practice faith. I was humbled by his statement, because I had to admit to him that my go-to reaction to hard times is to try to figure it out and fix it on my own. I end up wasting a lot of time until God smacks me in the head and reminds me that He is there. 

 

Murder Bunnies Meet Doracides

THE SCENE: Temp in the low 30’s but the wind took us to the 20’s!  (but it was dry)

WARM-O-RAMA:
4ct Predator Jacks x 10 (IC); 5 Hand Release Merkins (OYO); 4ct Tai Fighters x 10 (IC) forward and backwards; 5 Hand Release Merkins (OYO)

THA-THANG:

Mosey over to CMU pile and carried them to sidewalk near St. Patty’s Circle.  Picked a battle buddy for Dora-style routine.

Round 1: HIM1 does Doracides by running towards parking lot islands stopping for 10 reps of Hand Release Merkins at island 1 then 20 reps of Hello Dollies at island 2 then 30 reps of Predator Jacks at island 3 before returning to starting point to switch with HIM2; Meanwhile, HIM2 does Murder Bunnies in opposite direction (to cones) and Zombie Carry back to starting point where he does CMU Squat Thrusters waiting to switch with HIM1; Flapjack and continue cycle for 10 minutes.

Round 2: Similar pattern with new exercises; 10 reps of Carolina Dry Docks + 20 reps of Flutter Kicks + 30 reps of Squat Jumps on the Doracides; CMU Lunges + Rifle Carry + CMU Dead Lifts while waiting; Flapjack and continue cycle for 10 minutes.

Round 3: Similar pattern once more with new exercises; 10 reps of Wide Grip Merkins + 20 reps of Freddie Mercury’s + 30 reps of Lunges on the Doracides; Murder Bunnies + Rifle Carry + CMU Squats while waiting; Flapjack and continue cycle for 10 minutes.

Mosey to return CMU’s to pile and head back to AO.

MARY:
No Time.

COUNT-OFF & NAME-O-RAMA
12 HIMs with no FNG’s today.

CIRCLE OF TRUST/BOM:
Talked about a book I am reading (The One Thing) that has challenged me to think through how my time is planned and used (or the lack there of) and the importance of focus.  Encouraged PAX to focus on the one thing that they should do in their faith, marriage, family, career, etc. to move forward and get better.  Further encouraged them to think about the one thing they needed to accomplish today.  “Extraordinary results are directly determined by how narrow you can make your focus” (quote from book).

MOLESKIN:
Reading this book has resonated with several passages of scripture.  I mentioned to the PAX the story of Joshua leading the Israelites into the promised land after Moses died.  Specifically the passage where Joshua encourages the group to consider where their focus was… on false gods of Egypt, on false gods of the Amorites where they were standing, or in the one true God of Abraham, Isaac, and Jacob.  “Choose today whom you will serve… as for me and my house, we will serve the Lord” (Joshua 24:15)

Psalm 127:1 “Unless the Lord builds the house, those who build it labor in vain.”

Matthew 6:33-34 “Seek the Kingdom of God above all else, and live righteously, and He will give you everything you need.  So don’t worry about tomorrow, for tomorrow will bring its own worries.  Today’s trouble is enough for today.”