F3 Knoxville

Tag: Borg

Sally Country and Roxanne Gospel

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THE SCENE: A balmy 27 degrees under clear skies and a waning gibbous moon.
F3 WELCOME & DISCLAIMER  Yes, sir! Sir!
WARM-O-RAMA:
Jog-A-Lap – high knees, butt kicks, skips and strides. SSH, Morrocan Night Club, OKCPs, Oh Yeah!
THA-THANG:
An eclectic Up/Down musical adventure

  • Old Lucy and Sally kept us doing Merkins to failure then Squats to failure and so on
  • Jog-A-Lap
  • A country song about a parking lot party somewhere in Egypt kept us doing leg lifts and Freddy Mercuries.
  • Jog-A-Lap
  • Burpees and s-s-h to Roxanne.  FUN!
  • 21’s – Nailed it on the first round.  HIMs of pure concentration.
  • Jog-A-Lap
  • Even The Chuck Wagon Gang has a workout song with Up and Down in the lyrics.  Perfect for dips at the bell.
  • Jog-A-Lap
  • Annnddd…Repeat.

MARY:
Hello Dollies, 25 BB Situps, and some gruesome, off-cadence torture devised by Tuba.
COUNT-OFF & NAME-O-RAMA
Done.
CIRCLE OF TRUST/BOM:
Think of your favorite world-stopping smell and imagine breathing it in.  How wonderful is that? HIMs offered several great examples – a freshly bathed baby, smoked meat, being deep in the woods.

Eph 5:2 Walk in love, as the Messiah also loved us and gave himself for us, a sacrificial and FRAGRANT offering to God,

The following verse describes a very difficult way of walking in love, but our sacrificial offering of obedience is a fragrant offering to God. Luke 6:27-28 Do what is good to those who hate you, bless those who curse you, pray for those who mistreat you.

What is our fragrance?

ANNOUNCEMENTS:
Congratulations, men of The Project on being part of a record breaking year for filling Christmas boxes at the Samaritan’s Purse project.

Welcome Back Dora – Lo hicimos!

THE SCENE: A cozy 34 with minimal cloud cover and a 6mph northeasterly wind.

F3 WELCOME & DISCLAIMER
Check and check!

WARM-O-RAMA:
SSH (x10)
Willie Mays Hayes (x10)
Tempo Squats (x10)
Cherry Pickers (of the Knoxville variety) (x10)
FLBAC (x10)
RLBAC (x10)
Cherry Pickers (of the Chattanooga variety – if you don’t feel it in your fingers, it’s a modification!) (x10)
Grady Corn (x10)
SSH (x10)

Mosey to the track.

THA-THANG:
Pax partner up for a Two-Man Dora with a lap around the track in between each round! Partners complete reps collectively. One pax traveled from sideline to cones at the center of the football field and back, the other works the reps, then flapjack. Once total reps complete, both HIM’s take a lap.

Round 1 – 150 Merkins | Travel: Imperial Walkers | Lap
Round 2 – 150 BBS | Travel: Lunges | Lap
Round 3 – 200 Squats | Travel: Bear Crawl | Lap
Round 4 – 150 American Hammers | Bernies | Lap
Round 5 – 150 Carolina Dry Docks | Grapevine | Lap

Mosey to the flag for Mary.

MARY: Dealer’s Choice
Bobbitt – LBCs (x15)
Borg – Freddie Mercury (x20)
Tuba’s back row thingies that cause YHC to regurgitate his morning coffee (x20)
Mathlete – Hello Dollies (x25)

CIRCLE OF TRUST/BOM:
YHC discussed the difficulty of having to talk about death to someone who was dying. Shared about experiencing doubt, fear, and hesitation. Often we are asked to do hard things that create this kind of reaction in our lives.

YHC also discussed a podcast in which a pilot in training had lost an engine and the plane started going out of control. The trainer simply came over the coms and said “Kick its @$$” (pardon YHC’s crudity) to which the pilot responded by mustering up a ferocity to quell the fear and take control of the plane.

F3 has been the primary place that YHC has learned to recognize the voices of hesitation and doubt, primarily when the alarm goes off to head to the gloom. It has also been the place to recognize the voices of other pax that speak truth and encouragement in the face of doubt.

Romans 5:3-5 says, “And not only that, but we also boast in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope…”
We know how this works

We know how this works. The more we do difficult things, the more we experience endurance. The more endurance, the more character. The more character, the more hope. However, Paul continues…


“…and hope does not disappoint us, because God’s love has been poured into our hearts through the Holy Spirit that has been given to us.”

We not only need learn to listen to the lies of doubt, worry, and hesitation, we need HIM’s around us to help us hear otherwise and “Kick its Boutté”, but we also must learn to listen to the Spirit within us. This is an assurance of God’s work within us which fortifies and strengthens our hope.

MOLESKIN:
You know things are getting severe when Snaggletooth lets out the “Cha-hoo!” Borg noted that one should refer to the King James Version of Luke 14:5 if bothered by YHC’s crude language. It’s been a while since the Project has done a “do do do do do Dora!” YHC was happy to provide her welcome return. “We did it!” Fun was had by all.

ANNOUNCEMENTS:
Operation Christmas Child boxes were distributed to fill and return by Thursday. The Oak Ridge Christmas Parade will be Saturday, Dec 11 from 6-8pm. All F3 men and families are welcome to participate and hand out candy and F3 flyers.

Live in Space

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:   Nah
WARM-O-RAMA:

Moroccan nightclub
Cherry pickers
Tempo Squats
Down/up dog
Tempo merkins
Mountain climbers

THA THANG:

  • Mosey to the bell:  (10 tri dips, 2 burpees, 10 box jumps, 2 burpees).  Repeat for a total of 4 rounds.
  • Mosey to K-25 hill:  (10 bobby hurleys, run up, 10 BBS, run down).  Repeat for a total of 4 rounds.
  • Bear crawl up and over K-25 hill and down the other side.
  • Line up in the parking lot.  Bear crawl one line, 10 merkins, bear crawl another line, 9 merkins.  Repeat the pattern; 8…7…6…all the way to 1.
  • Lunge one line, 10 squats, lunge another line, 9 squats.  Repeat the pattern; 8…7…6…all the way to 1.
  • 10 basilisks – bernie up the hill – 10 freddy mercury (4-ct) – run down the hill.  Repeat.
  • Run to the ORAU stairs.  Suicides.  10 mountain climbers (4-ct). Run up the first set of steps.  10 mountain climbers (4-ct). Run up the second set of steps.  Repeat for third and fourth sets of steps.
  • Mosey home.

MARY:

Hello dolly
Tempo merkin
Heels to heaven
LBCs

COUNT-OFF & NAME-O-RAMA

5

CIRCLE OF TRUST/BOM:

I talked this morning about anxiousness and unrest…

Twenty-one years ago today, the spaceflight Expedition 1 arrived at the International Space Station.  Planned for 136 days, the three-man mission was the first long-duration stay onboard.  It was also the beginning of a historic feat – one that continues through today.  From November 2, 2000, there has been a continuous human presence on the ISS.  Mankind has now lived in space for twenty-one years without interruption – that is extraordinary!

Imagine what it would be like to live aboard a habitable satellite in low Earth orbit (!).  Your home is the size of a soccer field and travelling at a speed of roughly 5 miles per second.  You orbit the earth once every 90 minutes – 16 times each day.  You are 250 vertical miles above everyone and everything on earth below – incomprehensibly removed from everything here.  No thing and no one can touch you.

Psalm 9:9; “The Lord is a refuge for the persecuted; a refuge in times of trouble”.

The Hebrew term translated “refuge” is sagav and means “to be high”.  According to the Hebrew scholar, Chaim Bentorah, this is a very unusual word to be used in the sense of a refuge.  Sagav in Hebrew paints an image of a shelter…in outer space.  Bentorah says, “the meaning of sagav does not only give a picture of God surrounding us and protecting us, but also of Him lifting us up and carrying us away from all the problems and stresses that have us bound.”

I can imagine the Psalmist David, laden with all the worries of a king – war, famine, discontent, assassination, plague, enemies – looking at the stars in the evening hours and sighing, “If only I could live up there, none of these enemies could reach me”.  (Wouldn’t his mind be blown to know that someday man would, indeed, live in the heavens?!?!).  “Lord, be my refuge.  Take me to a place that is inaccessible to all that makes me anxious.”

In our lives, we will face challenges and worries that have the potential of crushing us.  At those times, perhaps we can sit back, as David did, and picture God taking us to a new height where we can commune with Him and be restored in His presence.

MOLESKIN:

Hat tip to Chaim Bentorah for the Hebrew word lesson.

So…Borg is a flat-earther?

Great discussion afterward!

PRAYERS / ANNOUNCEMENTS:

Prayers for Borg’s friend, whose father passed away.

Prayers for health in Mathlete’s household.

Prayers for each of us to have peace in our hearts and to be a peaceful influence in our homes.

Navy PFA Day

THE SCENE: Crisp fall morning with a startling moon, waxing gibbous, on the horizon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBACs
  • Tempo Merkins
  • Mountain climbers
  • Fence Steppers
  • Leg Swings
  • Cherry pickers

THA-THANG:
Navy Physical Fitness Assessment: https://www.mynavyhr.navy.mil/Portals/55/Support/21stCenturySailor/Physical/Guide%205-Physical%20Readiness%20Test%20%20(MAR%202021).pdf?ver=ZDdLAwzZ_GJnePr1gOgkxA%3D%3D

Max Merkins in 2 minutes. Hold a plank as long as possible. Run 1.5 miles as fast as you can.

Here are the scores, for posterity: Erector – 270, Borg – 265, Biohack – 260, Rocket – 225, Mathlete – 225, Snaggletooth – 220, Bobbit – 220, Kickflip – 205

MARY:
In honor of Naval Efficiency, we went WAY over, no time for Mary.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Draw your attention to the final verse of two important, patriotic songs:

Navy Hymn (Eternal Father Strong to Save):
O Trinity of love and power
Our brethren shield in dangers hour
From rock and tempest, fire and foe
Protect the where so ere they go
Thus evermore shall rise to thee
Glad hymns if praise from land and sea

The Star Spangled Banner:
O thus be it ever when freemen shall stand
Between their lov’d home and the war’s desolation!
Blest with vict’ry and peace may the heav’n rescued land
Praise the power that hath made and preserv’d us a nation!
Then conquer we must, when our cause it is just,
And this be our motto – “In God is our trust,”
And the star-spangled banner in triumph shall wave
O’er the land  of the free and the home of the brave.

The beginning of a song sets the tone, but the ending drives home the core message. Both of these songs make clear the heart of their message – In the end, it is God who preserves and protects, brings victory and peace, and deserves Glad hymns of our praise.

This fundamental truth is vital to successfully navigate in our world today. I find that C.S. Lewis’s observations, in the voice of Screwtape, are as poignant today as they were in 1942.

I had not forgotten my promise to consider whether we should make the patient an extreme patriot or an extreme pacifist. All extremes, except extreme devotion to the Enemy, are to be encouraged. Not always, of course, but at this period. Some ages are lukewarm and complacent, and then it is our business to soothe them yet faster asleep. Other ages, of which the present is one, are unbalanced and prone to faction, and it is our business to inflame them.

Lewis, C. S.. The Screwtape Letters (p. 32). HarperCollins. Kindle Edition.

We are prone to faction, and it is important to remember that extreme patriotism serves diabolical designs just as readily as patriotism’s opponents. The key to combating this temptation is not special to it – keep God first. Be obedient first to His Call, His Law, and His Love. In so doing, what might have been devotion to a mere principality is elevated to the realm of the sacred participation in His ongoing restoration of creation. However, I have seen cases where church participation seems to be just one act of American cultural participation, equally valuable as rooting for your college football team or going to Disney World. When these priorities are out of order, if we worship country over God, then the angel that has watched over us in the past falls and becomes a devil.
MOLESKIN:
Went WAY over time, definitely need to streamline when we revisit this for progress.
ANNOUNCEMENTS:
Collecting coats for KARM, bring them to workouts.
Halloween Bash for Oak Ridge kids at Bissell October 28th.
Start thinking about the Oak Ridge Christmas Parade on December 17th.
Brovember activities and scoring details available on Slack.

The tabata and individual medley

THE SCENE: high 60s, dark, did not rain although it was expected
F3 WELCOME & DISCLAIMER: followed as recommended
WARM-O-RAMA:

  • seal claps (IC) 4ct
  • Imperial squakers
  • rapid merkins, 4ct (3 half way and full hand release on 4th)
  • upward and downward dog

THA-THANG:

Mosey to liberty bell
10 minute (45 sec workout, 15 sec rest)
  • plank jacks
  • high knees
  • merkins (out and in)
  • 10 climbers/1 burpee
  • lbc
  • squat clap
  • dry docks
  • heels to heaven
  • merkin rotation (3 then reach one hand to sky)
  • plank
mosey to amphitheater (one way 20 reverse rows on bar while partner does big boys).
10 minute (round 2)
  • high knees
  • high/low plank
  • half burpees
  • toe touches
  • squat jump
  • side plank
  • lunges
  • ssh
  • hip thrust
  • butt kicks
(note: offered to replace IM with 7s or 11s on hill, crew wanted the IM).
F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 6 reps of each exercise. start a new set every 1:20 add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest. (we made it to 9).
  • 6 Burpees
  • 6 Merkins
  • 6 2 count flutter kicks,
  • 6 SSH,

MARY:
had a minute and half of player choice
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Word: discussion on viktor Frankl’s man search for meaning.
MOLESKIN:

ANNOUNCEMENTS: