F3 Knoxville

IPC week 4

AO: the-project
Q: Mathlete
PAX: 3-Peat (Carlos Rodriguez), Biohack, OBrother, Ocho, Comfort Zone, Mathlete, Duke, Rocket
FNGs: None
COUNT: 8

WARMUP:
SSH, Grady corn, tempo squats
THE THANG:
IPC wk 4 is too complicated. Here is a link: f3greenwood.wordpress.com/2023/09/24/we-arent-professionals-ipc-2023-week-4/
MARY:
No time
ANNOUNCEMENTS:
2nd F pizza at St. Mary’s Friday. send an order to rocket, bring your own beverages.
COT:
Pray. It seems too simple and easy to be effective, but it’s not and it is. Don’t let the apparent ease of taking a few minutes stop you from doing it at all. Don’t let a high standard keep you from something simple. Prayer is the one thing we can always lean on.

CZ B-day VQ

AO: the-project
Q: Comfort Zone
PAX: Borg, Mathlete, Biohack, Rocket (dave weston), OBrother, slappy
FNGs: None
COUNT: 7
WARMUP:
-Side Straddle Hops
-Tempo Merkins
-Lunges
-Tempo Squats
-Cherry Pickers

THE THANG:
(All reps are 36 for my 36th b-day, unless otherwise noted)
Pool Wall: Big Boys, Wall Ups x 18
Amphitheater: LBC’s, Freddy Mercuries
Mosey to Bridge, Sprint to Bell
Bell: Step-Ups, Dips
Jog to 1st corner of track: Basilisks
Bernie to 2nd corner of track: Imperial Squawkers
Jog to 3rd corner of track: Burpees

MARY:
6/7 HIMs finished a MARY before 0615

ANNOUNCEMENTS:
Iron PAX on Thursday
2nd F: Big Eds (or maybe Catholic Church tables) family dinner on Friday
Maybe Ultimate Frisbee on Saturday

COT:
Abraham had to leave his ‘comfort zone’ to grow in his faith and become the father of the Israelites. Remember to leave your own comfort zone, whatever that may be, in your fitness, fellowship, faith, and beyond.

BDE MILE – IPC 2023 WEEK 2

AO: the-project
Q: Papa Lock
PAX: 3-Peat (Carlos Rodriguez), Biohack, Mathlete, Papa Lock, Ocho, Tom Tom, Rocket (dave weston)
FNGs: None
COUNT: 7
WARMUP: Projectivators, LBAC, Imperial Walkers, Butt Kicks
THE THANG:
The workout begins when the 45 min timer starts
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins (AKA – hand-release prisoner merkins)
Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin
Repeat until time is called.
MARY: n/a
ANNOUNCEMENTS: n/a
COT:
Jesus said, “Do not judge, or you too will be judged. For in the same way you judge others, you will be judged…”
(Matthew 7:1-2, NIV)

Speak No Evil. Someone said: “There is so much good in the worst of us, and so much bad in the best of us, it doesn’t behoove any of us to speak evil of the rest of us.” Each of us is a mixture of good and evil. We each have a dark side and we each have a bright side. Certain situations can bring out the good or the bad in each of us. I have often said, “Where did that come from?” I don’t usually say that when I have done something heroically beautiful. Because of this mixture of the good and bad within us, we should be very careful about judging others. Martin Luther, the Protestant reformer, had a sign on the wall of his dining room which read, “He who has an unkind word to say about another is not welcome at this table.” We all need a sign like that posted somewhere in our home or office.

True CMUesday

AO: the-project
Q: Mathlete
PAX: Biohack, Tom Tom, Ocho, slappy, 3-Peat (Carlos Rodriguez), Comfort Zone, Fire inthe Hole (Dave Duhamel), Mathlete, Munge (Nathaniel Bond)
FNGs: None
COUNT: 9
Warm-up: Running drills
Pool wall: 1 BDE burpee, 5 wall-ups, 1 BDE Merkin
Recruiting Center: 2 BDE burpees, 5 pull-ups, 2 BDE Merkins
Grab CMUs and head to theater steps
Travel by farmer carry (left, right) and rifle carry
Run stairs between sets
• 3 BDE Burpees
• 20 Rows L
• 20 Rows R
• 30 Curls
• 3 BDE Merkins
Travel to next set of stairs, same thing
• 4 BDE burpees
• 30 OHP
• 20 Good mornings
• 50 Heavy Freddies
• 4 BDE Merkins
Back to the Recruiting Center: 2 BDE burpees, 5 pull-ups, 2 BDE
Mary: Dealer’s choice – Box cutters, awkward turtles, basilisk, merkins, pickle pointers
Word

Acts 5:1-11
This story isn’t about generosity, it is about lying.
As a young man, I was an avid liar. Never to particularly malicious ends, but always self serving. In spite of warnings about tangled webs, I found myself to be a pretty handy spider. I was lucky enough to have a watershed moment when I was young where I was discovered in a relatively serious lie with nowhere to retreat. This didn’t come close to curing me, but it did strike the first light of awareness. Since, I have given special attention to trying to work on this flaw.
The lie sits deep in the heart of sin itself. Lying, in its essence, is the act of twisting my view of reality to serve my own purposes, functionally placing myself in the seat of God. Every lie, whether of commission or omission, begins with a lie to yourself. A lie is always in conflict with relationship because it intentionally creates a discontinuity between my understanding of reality and yours. How can I possibly remain in relationship with someone with whom I do not share the same reality?
However, I don’t think that abhorring a lie means that I should speak all truth to all people. Most of us have probably witnessed first-hand a vicious personal attack levied from the perceived moral high ground of “I’m just being honest.” Truth, like all goods, must be constantly tempered by that highest good, love. We must also be cautious about the burden of truth that we lay upon others. God, in his wisdom, does not reveal to us the fullness of His Truth because He knows that we are too weak to bear it. Likewise, it is sometimes better for us to moderate, but this is very tricky business. Certainly there are truths that are not helpful for a child. But I must be very cautious of my motives. Am I really protecting them, or am I really protecting me?
What we can be certain of is that if I intend to conform myself to a man who calls himself the way, the truth and the light, every lie is a nonconformity.

Concentrica

THE SCENE: Humid and gloomy. Storms threatened, but were ultimately scared of us.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops
  • Run around the parking lot
    • High knees
    • Bernie
    • Butt kicks
  • Tempo merkins
  • Tempo squats
  • Cherry pickers

THA-THANG:

Concentrica:

  • M – Relationship with your wife – your center
    • 100 merkins
    • Hold Al Gore for the 6
  • Shorties – Relationship with your kids – your legacy
    • 50 LBCs
    • 50 flutter kicks
    • 50 Freddy Mercuries
    • Hold plank for the 6
  • Shieldlock – Your team for mutual defense
    • 100 step ups
    • Dips for the 6
  • Whetstone – Mentor/mentee
    • 20 burpees – it’s hard, but it makes you better
    • Hold Al Gore for the 6
  • Mammon – Your work, love it or hate it
    • Run 2 laps
    • Wagon wheel for the 6

MARY:
Pappa Lock destroyed our arms, then Snaggletooth our abs, and Oh Brother led some Basilisks

CIRCLE OF TRUST/BOM:

  • How do you measure success in your life? Money? Things? Friends? Church attendance? Fitness?
  • Wrong scoreboards!
  • The Concentrica should be our scoreboard as seen from a Biblical worldview.
  • We should measure our success by the quality of the relationships we have on the Concentrica.
  • Which of these 5 rings are you missing in your life?
  • Which of them do you need to invest more in?

ANNOUNCEMENTS:
Family workout on Saturday.  Next weekend is F3 in the Nude. GTE Baseline ruck is August 5. F3 Dad camp is August 11-13.