F3 Knoxville

Tag: Bobbitt

Rainy day High School work out

THE SCENE: light rain and 50s
F3 WELCOME & DISCLAIMER performed as advised
WARM-O-RAMA:

  • jumping jacks (IC)
  • Moroccan night club (IC)
  • Cherry pickers
  • 10 merkin on own
  • downward and upward dog

THA-THANG:

Mosey to high school front door
The thing
  1. 11s – jump-ups and big boys
  • 10 lateral shuffle
  • 20 squats
  • 30 high knees
Then run around the circle parking lot.
  • 40 mountain climbers
  • 50 push-ups
  • 60 sec. plank
sprint to second light post
Repeat the entire sequence of #2
3. modified Blimps:
  • 5 burpees
  • 10 lunge each leg,
  • 15 imperial walker stop and run the hill and back.
Sprint to second light post
  • 20 merkins,
  • 25 plank jacks,
  • 30 squats
Sprint to second light post. repeat just the second half (starting with Merkins)
Mosey back to AO. no time for Mary.

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
contempt. talked about how anger plus disgust gets you to contempt and how that can lead to dehumanization.
MOLESKIN:

ANNOUNCEMENTS:

Rampartakraken

THE SCENE: Chilly at first, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic warm ups, SSH, arm circles, squats. Mosey around the kraken
THA-THANG:
Partner up for Kraken time! Each team works together to complete all reps/instructions of each exercise and runs a lap afterwards around the octagon. Simple math is in play. Exercises are:

  • 50 overhead CMU presses
  • 50 squat jumps
  • 50 cobra Kai Merkins
  • Bear crawl to center and back
  • 50 shoulder tap Merkins
  • 100 mountain climbers single ct
  • 10 Round the clock Merkins 4ct
  • 20 burpees

Stop for a rest after first team finishes. Continue till last team finishes.

Mosey to baseball lot by Indian run.

line up on parking lot lines. Two hops and a burpee on every line. Lunge back to start.

mosey back to AO Indian run for dealers choice ring of exercises. One runs around circle whole telling pax what exercise to do.
Then Merkin circle of pain 5 merkins.

MARY:
Pretty much done already
COUNT-OFF & NAME-O-RAMA

10 pax including 1 FNG (Kimchi)

CIRCLE OF TRUST/BOM:

There was a moment when Moses had the nerve to ask God what his name is. God was gracious enough to answer, and the name he gave is recorded in the original Hebrew as YHWH.
Over time we’ve arbitrarily added an “a” and an “e” in there to get YaHWeH, presumably because we have a preference for vowels.
But scholars and Rabi’s have noted that the letters YHWH represent breathing sounds, or aspirated consonants. When pronounced without intervening vowels, it actually sounds like breathing.
YH (inhale): WH (exhale).
So a baby’s first cry, his first breath, speaks the name of God.
A deep sigh calls His name – or a groan or gasp that is too heavy for mere words.
Even an atheist would speak His name, unaware that their very breathe is giving constant acknowledgment to God.
Likewise, a person leaves this earth with their last breath, when God’s name is no longer filing their lungs.
So when I can’t utter anything else, is my cry calling out His name?
Being alive means I speak His name constantly.
So, is it heard the loudest when I’m the quietest?
In sadness, we breathe heavy sighs.
In joy, our lungs feel almost like they will burst.
In fear we hold our breath and have to be told to breathe slowly to help us calm down.
When we’re about to do something hard, we take a deep breath to find our courage.
When i think about it, breathing is giving him praise. Even in the hardest moments!
This is so beautiful and fills me with emotion every time I grasp the thought. God chose to give himself a name that we can’t help but speak every moment we’re alive.
All of us, always, everywhere.
Waking, sleeping, breathing, with the name of God on our lips.
written by – Sandra Thurman Caporale from the Memorial Church of Christ in Houston.

MOLESKIN:

ANNOUNCEMENTS:
May 6th CSAUP,

HEAVY STATIONS

THE SCENE: 49 – cool and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around Parking Lot to Senior Center, Squats, LBAC, Tempo Merkins, Cherry pickers, Stretches OYO

THA-THANG:

Mosey Pool Wall – 5 Wallpees, Playground – 7 pull-ups, Mosey to Recruiting Center

Heavy Stations: Pax rotate through every station with one pax as the timer until everyone makes it back to their original station. 2 Rounds.

Round 1

  1. CMU Thrusters
  2. CMU Lunges
  3. CMU Tricep Extensions
  4. Tire Flips
  5. Heavy Ball Slam
  6. Chariot Race (pull CMU on rope around parking lot)
    TIMER – Bear Crawl to next Parking Lot island

Round 2:

  1. CMU Kettleswing
  2. CMU Squats
  3. CMU Curls
  4. Sledge Hammer on Tire
  5. Heavy Ball Toss Up
  6. Chariot Race (pull CMU on rope around parking lot)

TIMER – Bernie down to end of Parking Lot and Bernie back

Circle up for Merkin Pyramid – All pax hold plank while one pax does one merkin. Each pax in turn till all have done one merkin. Work up to 5 merkins, and then back down to one merkin.

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
Lucky 7: Kick, Erector, Mathlete, Biohack, Bobbit, Snaggletooth, and FNG – Skewer! Welcome!

CIRCLE OF TRUST/BOM: Straight from QSource

Whetstone (Q1.8) – The Vertical Relationship Between Men

A man must be sharpened like a knife blade

Both a man and a knife are made to cut, but neither can be Effective until properly honed.

A knife is sharpened by a whetstone. While water is used to lubricate the whetstone prior to sharpening that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and his curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic and ready to cut. The unsharpened man is dull and lethargic, in-Effective as a Leader and ill-Prepared for the Obstacles he will face in his life.

Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with Leadership . The HIM acts as the Stone to the younger man’s Blade , providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.

Hard looks and straight talk (tempered by love) get results

Because the desire of an older man to pass on what he has learned to a younger man is natural, the vertical relationship between Stone and Blade has existed since men first sought the Advantage of gathering together into Communities. But like all relationships, it takes skill and effort for the Whetstone to work. To obtain that skill, a HIM does not wait until he is retired to begin practicing it. He is about the business of Sharpening younger men even while he himself is being Sharpened.

Sharpening does not happen by accident. It must be done with Deliberatude within a vertical relationship between two men who set out to see it happen. It works best between men who are not at the same point of their journey. For a Blade to be Sharpened properly, the Stone must be the harder of the two, at least for a season.

Like the Shield Lock, the Whetstone is a relationship that is subject to the 3P: it must be Proximate, Purposeful and periodic to be Effective.

– Proximity requires the Stone to physically meet with his Blade. While it is fine (good even) for them to also talk on the telephone and email, that is not a replacement for the physical meeting where they can look each other in the eye. Hard looks and straight talk (tempered by love) get results. That cannot be done virtually.

– To be Purposeful, the meeting between the Stone and the Blade must be more than the kind of inconsequential pizza party a Club would have–it must have a particular Outcome in mind: the Acceleration of the Blade’s Preparedness. The Stone’s task within the Whetstone is to help the Blade get ready for the expected and be ready for the unexpected by both encouraging him to turn Pro and providing him with the Bricks he will need to build his own Guardrails. Just as a Workout should Accelerate the HIM’s Fitness, the Whetstone should Accelerate the Blade’s proper personal alignment.

– There is no set rule for the periodicity of the meeting between the Stone and the Blade. It must be frequent enough to be Effective but not so frequent that the Stone and Blade smother each other. This is something both men must determine through trial and error. However, because it is (by design) a Movement away from the Status Quo it will cause pain, and it is man’s general hardwiring to avoid pain. As a result, the Stone must be deliberate to ensure periodicity. Otherwise, his Blade will drift away to something easier.

The Whetstone is necessary for both the Blade and the Stone to Get Right

Through the Whetstone, the Blade receives something he lacked before, a honed edge to his life that he must possess to be Effective and have IMPACT on his Community. But the Stone gets something as well. In fulfilling his natural desire to pour into younger men he Accelerates his own pursuit of proper personal alignment.

Although we tend to think of hypocrisy in binary terms (as in you either are a hypocrite or you aren’t) the truth is that we all practice a bit of hypocrisy, at least subconsciously. None of our deeds match our words 100% of the time. Since we are all hypocrites, the question is one of degree–how big a gap is there between deed and word? The bigger it is, the less Right one will be. In other words, the Get Right requires the hypocrisy gap to be closing with Acceleration.

Nothing closes the hypocrisy gap for a man like having a Blade. Helping another man build his Guardrails through the formation of positive Habits strengthens the Stone’s Guardrails. This principle is reflected in the 12th Step of Alcoholics Anonymous: having had a spiritual awakening as the result of these steps, we tried to carry this message to alcoholics, and to practice these principles in all our affairs. The act of carrying the message goes hand-in-hand with practicing the principles.

Hypocrisy is dependent upon selfishness and self-delusion. The Whetstone results in an abandonment of self which deprives hypocrisy the fuel it needs to survive. By talking the talk to his Blade, the Stone finds himself more Prepared to walk his own walk.

MOLESKIN:
Thanks for enjoying this HEAVY workout

  1. ANNOUNCEMENTS: ALL ON SLACK
    OTB workouts at #rampart – new AO in Kingston, April 9 & 23, Saturday 7AM, Ft Southwest Point
  2. Good Friday, April 15 AOQ change at Equalizer
  3. Saturday, Apr 16 – Family Workout, The Project (Bissell Park, Oak Ridge), 9AM
  4. Friday, May 6, The Project CSAUP, 9PM-MIDNIGHT, HAW RIDGE

Contentment

THE SCENE: nice 50 degrees!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walkers, 10 tempo merkins, 15 Mountain climbers, 15 Moroccan night club, 10 Grady corns
THA-THANG:
Mosey to playground

  • 5 pull-ups and 5 burpees
  • Run to the pool wall
  • 5 wall-ups
  • 3 rounds

Mosey to K2-5 hill. Stop twice along the way for 20 derkins and then 10 squats. 11s at the hill. Start with 10 squats and the bottom and 1 Merkin at the top.

  • Take the scenic route around the trail
  • Do 2 Prison Cell Merkin Burpees
  • Increase by 2 at every intersection
  • Add in 2 count flutter kicks (double quantity of the burpees) and SSH (double the quantity of the flutter kicks)

MARY:
Out of time
COUNT-OFF & NAME-O-RAMA
8 crushed this workout!
CIRCLE OF TRUST/BOM:
“Then He said to them, “Beware, and be on your guard against every form of greed; for not even when one has an abundance does his life consist of his possessions.” And He told them a parable, saying, “The land of a rich man was very productive. And he began reasoning to himself, saying, ‘What shall I do, since I have no place to store my crops?’ Then he said, ‘This is what I will do: I will tear down my barns and build larger ones, and there I will store all my grain and my goods. And I will say to my soul, “Soul, you have many goods laid up for many years to come; take your ease, eat, drink and be merry.” ’ But God said to him, ‘You fool! This very night your soul is required of you; and now who will own what you have prepared?’ So is the man who stores up treasure for himself, and is not rich toward God.”-Luke 12:15‭-‬21 NASB1995

This man had his priorities out of line. He was more concerned about accumulating wealth on earth instead of putting up his treasures in heaven. We need to be reminded to be content and focus on serving God first, spending time with our families, and serving others over working so hard to accumulate wealth that we miss the opportunity to reap the benefit.

MOLESKIN:
YHC again had to add work on the fly. Everyone worked really hard this morning.
ANNOUNCEMENTS:
Upcoming OTBs for Rampart in Kingston. CSAUP May 6th.

Egypt Coming and Going

THE SCENE: Wet and still a bit windy, perfect 60s gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Running warm-up – lap around the lot
    • High knees, butt kicks
    • Shuffle
    • Karaoke
  • Tempo squats
  • Moroccan night club
  • Tempo squats, I mean merkins
  • Right arm up/ left arm up

THA-THANG:

I suppose you could think of this as a string of pearls.

  • Mosey to pool wall, 5 wall-pees
  • Mosey to playground, 5-7 pull-ups
  • Mosey to amphitheater, 10 box jumps
  • Up past the police station to badger, sprint up 12-day hill
  • At the top, 30 merkins
  • Mosey to the bottom, 30 merkins
  • Mosey to ORAU loop
    • Quick DORA – 150 squats, 100 heels to heaven, partner runs the loop
  • Mosey to the old peace bell, 30 merkins
  • Mosey to the new peace bell, 35 merkins, 10 box jumps
  • Mosey to the parallel bars
    • 20 inverse rows
    • 20 2-ct flutter kicks
    • Repeat
  • Dash to the pool wall, 5 wall-ups
  • Mosey to playground, 5-7 pull ups
  • Mosey to amphitheater, 2:10 plank
  • Quick back to the flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Genesis 47:5-6

Then Pharaoh said to Joseph, “Your father and your brothers have come to you. The land of Egypt is before you. Settle your father and your brothers in the best of the land. Let them settle in the land of Goshen, and if you know any able men among them, put them in charge of my livestock.”

Genesis 47:27 – Thus Israel settled in the land of Egypt, in the land of Goshen. And they gained possessions in it, and were fruitful and multiplied greatly.

Exodus 1:7-12

But the people of Israel were fruitful and increased greatly; they multiplied and grew exceedingly strong, so that the land was filled with them.

Now there arose a new king over Egypt, who did not know Joseph. And he said to his people, “Behold, the people of Israel are too many and too mighty for us. Come, let us deal shrewdly with them, lest they multiply, and, if war breaks out, they join our enemies and fight against us and escape from the land.” Therefore they set taskmasters over them to afflict them with heavy burdens. They built for Pharaoh store cities, Pithom and Raamses. But the more they were oppressed, the more they multiplied and the more they spread abroad. And the Egyptians were in dread of the people of Israel.

When we have a good experience, it’s easy to associate that with a place or person or activity, etc. Then I have a tendency to expect that good experience to be a fixed reality, and I keep coming back to recreate the magic. But this is a trick. This is shown in the early narratives of the Torah. When Joseph finds himself in Egypt, God turns that place into a refuge from death and famine. Through Joseph’s obedience, God leads his chosen family out of the land where they will die, down into a land of blessing, where they can be fruitful and multiply, just as he promised Abraham they would. But time goes on and things change. Under Joseph’s guidance, the famine works to concentrate all the wealth of Egypt with the Pharaoh until all the people of Egypt sell themselves into servitude (see Genesis 47:13-25). It shouldn’t come as a surprise that this concentration of power eventually produces in Egypt rulers who are fearful and jealous. Soon the environment in Egypt is distinctly oppressive for the Israelites, and God, hearing them cry out, leads them out.

But for the remainder of the Torah, there is this recurring theme of the Israelites looking back at how good things used to be in Egypt. We’re thirsty, we always had water to drink in Egypt. We’re hungry, we always had meat in our pots in Egypt. The worst form of nostalgia.

Things change. The place/practice/work/whatever that worked last year or last week might not be what works today. We have to resist the desire to constantly seek novelty, but we must also avoid clinging to the past, dreaming of how things “used to be”. This has been beaten into my awareness by raising kids. No year is ever the same. This three-year-old is not the same as the last three-year-old and the fourth three-year-old is still, somehow, different from all three of her predecessors. The best I can do is to keep my eyes open, pay attention to the real situation, and use my past experiences as a source of ideas, not solutions.

What are you holding on to that you need to let go? What is the Egypt that you need to Exodus?

MOLESKIN:
I thought since Booster gave us a legit heavy beatdown Tuesday, I would circle back and do a proper boot camp. Plus, you should have checked all three boxes of the Kickflip challenge.
ANNOUNCEMENTS:
Camping tomorrow, hiking Saturday, Rampart next Saturday, Family Q the next Saturday, CSAUP coming up May 6. Also, Equalizer on April 15th.