F3 Knoxville

Tag: Bobbitt

Flee Temptations

THE SCENE: muggy, like pea soup
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Projectivator from 7, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the friendship bell for 11s: decline merkins and box jumps/step ups.

Mosey to the hill by ORAU. Perform single exercise and the run up the hill and back down. On the next trip up, Bernie Sanders. Alternate between running and Bernie. Do three rounds.

  • 25 merkins
  • 25 squats
  • 25 2-ct flutter kicks

Mosey east to get to the playground. Repeat until time is called.

  • 5 burpees
  • 5 pull-ups

MARY:
Heels to Heaven, side crunches, LBCs, Protractor
COUNT-OFF & NAME-O-RAMA
6 studs got it down this morning at the Project.
CIRCLE OF TRUST/BOM:
“Now it happened one day that he went into the house to do his work, and none of the men of the household was there inside. She caught him by his garment, saying, “Lie with me!” And he left his garment in her hand and fled, and went outside.” – Genesis 39:11‭-‬12 NASB1995

Joseph was tempted by Potiphar’s wife daily to betray his master and sin against God. Joseph tried to avoid the temptation by staying away, but she persisted to the point of grabbing him by his clothes. Joseph knew the only way to resist was to literally turn the other way and run.

No matter what temptation we may encounter, use the example of Joseph and run away from it!

MOLESKIN:
We missed our comrades who are traveling. Be safe!
ANNOUNCEMENTS:
Family workout Saturday.

Hawks

THE SCENE:  62 and clear.
F3 WELCOME & DISCLAIMER:  Administered.
WARM-O-RAMA: 

  • Knox CP
  • M Nightclub
  • Fence steppers
  • Pendulum lunges
  • Scrape the tip
  • Double-tap squat
  • Mosey to the playground:  5 pull-ups + 1:05 plank + 5 pull-ups + 1:05 plank + 3 pull-ups

THA THANG:

Mosey to the parking lot – split into 2 teams.  One die with numbers 1,2,3.

Team 1 rolls the die, then runs that number of laps up the stairs and back around.

While Team 1 runs, Team 2 works through the exercises until laps are completed.

When first man from Team 1 returns from laps, other team rolls.

When list is complete, knock down a cone and start again.

* Also…there is a timer set for 2 minutes.  Every 2 minutes stop and do 15 merkins *

Repeato for 25 minutes.

Exercises:

  • 10 Monkey Humpers (4-count)
  • 15 Mountain climbers (4-count)
  • 10 Iron Mikes (10 each leg)
  • 15 Side crunches (15 each side)
  • 15 Squat jump 180s
  • 15 BBS
  • 15 Double-tap squats
  • 20 Dollys (4-count)
  • 10 Pendulum lunges (10 each side)
  • 20 LBCs

MARY:

Mosey to the playground:  5 pull-ups + 15 diamonds + 5 pull-ups + 10 diamonds + 3 pull-ups + 2:10 seconds plank

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know

CIRCLE OF TRUST/BOM:

Genghis Khan was out with a Mongol hunting party.  He was riding his horse and on his wrist sat his faithful hawk.  After a long day of hunting, he saw water dripping on a rockface and dismounted to drink.  While he was filling a cup, his hawk left his arm and flew.  The water trickled into the cup frustratingly slowly, drip by drip – and just as the water came to the top and Khan raised it to his lips, the hawk flew by and knocked it out of his hand.  He picked the cup up and began to refill it.  This time, just as the cup was half full, he brought it again to his lips, but again the hawk swooped down and knocked it out of his hand.  A third time, he filled the cup and a third time the hawk swooped down – but this time Khan was ready and struck the bird with his sword.

Instead of waiting for the drips to fill his cup yet again, he decided to climb the steep hillside and dip water where the stream pooled.  When he reached the place, he found that there was indeed a pool of water; but lying in that pool was a large, dead, venomous snake.  From the hawk’s vantagepoint, it could see the hazard.  This faithful bird was trying to protect him from a danger that he could not see.  

When you lock shields with other men, one of the benefits you get is their perspective.  They can see your blind spots.  They can see your foolishness.  They can be your hawks – flying near you, perceiving what you cannot, protecting you from a danger that you do not even see.  What a treasure!  What an advantage in life!  That is iron sharpening iron.  You invite men to watch your six – as you watch theirs.

Having access to this benefit requires three things that most men are not comfortable with – and each takes courage.

  • Vulnerability.  On the receiving end, you only experience the benefit to the degree to which you are vulnerable about your struggles, vices, fears, and dreams.  When you courageously share those things, that’s when real movement toward advantage can happen.
  • Candidness.  Being willing to speak a hard truth into another man’s life to his face takes courage.  Like the flying hawk that sees the venomous snake – your duty to that man is to warn him of folly and danger.  Your words may anger that man or cause him shame – but what a gift you have given him.

Prov 27:6, Wounds from a friend can be trusted

Prov 27:9, The pleasantness of a friend springs from their heartfelt advice

  • Humility.  A willingness to receive a tough critique with humility and the recognition that those you’ve locked shields with might, 1) know what’s better for you, 2) see hazards that you cannot, and/or 3) see through your BS.

My encouragement today is to find men in your life to lock shields with.  In order to get the full benefit of their perspective, you’ll need to be courageously vulnerable with them and accept their input with humility.  In order to be a valuable counselor to them, you’ll have to be willing to be courageously candid with them about their faults. 

Prov 27:17, As iron sharpens iron, so one man sharpens another.

MOLESKIN:

Nice to have Cheney with us from downrange!  Borg crushed it today!

ANNOUNCEMENTS:

  • Convergence July 2
  • Family Workout July 9
  • Shield Lock backpacking trip July 15-16

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.

Striving to Rest

THE SCENE: 73 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH, 7 Tempo Squats, 7 Tempo merkins, 10 Mountain Climber, Projectivator, 5 Burpees, 5 Cherry Pickers, Stretch

THA-THANG:

Heavy Stations – 2 ROUNDS

Round 1
CMU Thrusters
CMU Lunges
CMU Tricep Extension
Tire Flips
Heavy Ball Throw Down
Pull-ups

CMU Squats
TIMER: Bear Crawl down and back

Round 2
CMU Kettleswing
CMU Curls
Heavy Ball Throw Up
CMU Single-leg Squat
CMU Single-arm Row
Sledge Hammer Swings on Tire
Pull-up
TIMER: Bernies down to end and back

MARY:
PAX Choice

COUNT-OFF & NAME-O-RAMA
10 STRONG

CIRCLE OF TRUST/BOM:
For a couple years now, God has been trying to teach me to slow down and be with Him, and learn how to listen to His voice. When I resigned from my position, I thought I would be able to slow and be better at hearing God, but I found I wrestled more with restlessness than while I was working.

I have been disappointed in this season of restlessness: I have not been able to still my soul, to listen for very long –  only in moments – and understand this season of my life.

Meditating on Psalm 23 has been very helpful, as well as using the Pause App from Wild at Heart. But my prayer, even as I prepare to be away on vacation, is found in Matthew 11:28-30, particularly in the Message translation.

Matt 11:28-30 “Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly.” (The Message)

MOLESKIN:

ANNOUNCEMENTS:
Shield Lock Group on Fridays 5am; July 2 Convergence @ JUCO; July 9 Family Q 9am; July 15-16 Shield Lock Backpacking Trip – see Slack for details

Building B.O.M.B.S and Assaulting the Fort

THE SCENE: A crisp and welcome 58 degrees with clear skies.

F3 WELCOME & DISCLAIMER: Obsequiously delievered.

WARM-O-RAMA:

  • SSH x15
  • THE Knoxville Cherry Picker x5
  • Willie Mays Hayes x6
  • Tempo Merk x10
  • Tempo Squat x10
  • Mtn Climbers x10
  • FLBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Moroccan Nigh Clubs x10
  • Your favorite and mine, ladies and gentlemen… The Chattanooga Cherry Picker x11

THA-THANG:
PAX flipped on headlamps and moseyed down the trail to the amphitheater to build B.O.M.B.S. PAX partnered up. One performed exercises while the other moseyed the perimeter of the amphitheater then flapjack. PAX took the cumulative amount of the follower exercises.

  • 50 Burbees
  • 100 OH Claps
  • 150 Merks
  • 200 BBS
  • 250 Squats

First team to complete called recover. PAX moseyed Creeper’s Charge to assault the fort and held Al Gore for 6. At Pastor’s Peak, PAX took a 10 count and moseyed to RTB for Marry.

MARY:

  • Flutter Kicks x10 (Bobbitt)
  • LBC x10 (Creeper)
  • 20 second plank (Airborne)
  • 20 MORE seconds plank (Skeletor)
  • Time was called.

CIRCLE OF TRUST/BOM:

This past weekend, YHC participated in the Barbarian Challenge, and obstacle course race near Gadsden, AL. This was a 6+ mile course with 35 obstacles. YHC realized that this was more of a mental challenge than a physical challenge. There were obstacles that played on people’s fear of heights in particular which included walking across a log with a 20 foot drop into the creek and several others.

In particular, the final obstacle was meant to capitalize on the participant’s fear; a 30 foot tower (YHC is guessing) that consisted of a cargo net climb to the top, jumping a chasm to grab on to a bar to pull yourself across. The worst part was the announcer commentating on every person that came to the chasm and the crowd surrounding the tower. Many people froze in fear. YHC had to listen to one person stuck for the entire entry to the final obstacle. Just when YHC summitted the tower, the Beastie Boys came on, fear dissipated, all thinking ceased, and big leap was made.

Mark Divine, in his book, Staring Down the Wolf tells a Native American tale of a negative wolf that resides in the minds of humans. This wolf operates from fear, is hungry for drama, catastrophizes, and has incessant negative talk. It begs for your attention. But there is also a second wolf residing in the hearts of all humans. This one has an appetite for love and connection. It does not need the drama. It is optimistic and simply asks to be noticed. The one that controls you in the one you feed the most.

It’s our job to put ourselves in scenarios to create the conversation between our mind and heart, the whiner and the whisperer. The more we conquer our fear, the more we feed the positive wolf and the stronger it gets. The more we give into our fears, the more we feed the negative wolf and live from it.

YHC explained that his personal signs of fear are hesitation, procrastination, excuse making, and anxiety. It’s our job to recognize the voice of fear for what it is and push through.

2 Tim 1:7 says, “For God has not given you a spirit of fear but one of power, and of love, and of sound judgement.”

MOLESKIN:
All PAX pushed through a grinder today. Well done! It’s an honor to be in the gloom with you fellas! Don’t forget our Rampart Motto! There will be a test Wednesday.

1 Cor 16:13-14, “Be watchful, stand firm in the faith, act like men, be strong. Do everything in love.”

ANNOUNCEMENTS:
Convergence July 2 at JUCO!
Olive Oil on Q Wednesday!
Airborne VQ next Wednesday!