F3 Knoxville

Tag: Borg

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:

The Project IPC Week 4

THE SCENE: around 60 degrees, clear, not humid… perfect conditions at the Project AO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats
THA-THANG:
Gave instructions on the workout and we got to it. This was a timed workout (52:30) for total cumulative reps. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards, do 3 burpees, and return for the next set. Here are the exercises:

  • 200 curls
  • 175 squats
  • 150 O.H. presses
  • 125 K.B. swings
  • 100 merkins
  • 75 Thrusters
  • 50 Bonnie Blares (each leg)
  • 25 blockees

The idea was to continue to work in reverse  through the list once completed if there was time remaining, but we didn’t get past the thrusters. Killer workout!

MARY:
Listen to announcements while YHC got ready for the word.
COUNT-OFF & NAME-O-RAMA
8 completed IPC week 4! Done!
CIRCLE OF TRUST/BOM:
“Is anyone among you suffering? Then he must pray. Is anyone cheerful? He is to sing praises. Is anyone among you sick? Then he must call for the elders of the church and they are to pray over him, anointing him with oil in the name of the Lord; and the prayer offered in faith will restore the one who is sick, and the Lord will raise him up, and if he has committed sins, they will be forgiven him. Therefore, confess your sins to one another, and pray for one another so that you may be healed. The effective prayer of a righteous man can accomplish much.”-James 5:13‭-‬16 NASB1995

These are excellent words regarding the power of prayer. The portion of this passage YHC is focusing on is the last verse. “Confess your sins to one another and pray for one another”. This a very difficult and uncomfortable thing to do, especially if you don’t have someone that you trust with your struggles. Thankfully, F3 is full of them! Now for the second part of the verse. “The effective prayer of a righteous man can accomplish much”. The previous verses prove how effective the prayer of a righteous man can be. I encourage all to use this tool to which we have access and lift each other up in prayer.

MOLESKIN:
What a full body beat down! YHC was quickly aware of how my lack of upper body exercise has affected by strength.
ANNOUNCEMENTS:
Friday HH obstacle build and blood drive at Asylum. Saturday Hardship Hill!

IPC Week 3 – “B” the EMOM

THE SCENE: Rain, then rain, then more rain and 70 degrees. Another Beautiful morning.
F3 WELCOME & DISCLAIMER – Done

WARM-O-RAMA:
20 SSH

11 Imperial Squawkers

15 Tempo Squats

Stretch at own pace, quads and achilles

THA-THANG:

  • IPC Week 3 orientation with demonstration of Kraken Burpees and BDE Burpees
  • Mosey to the track and sync/start EMOMs at both cones of the 50 yard section
  • Start timer
  • Perform 50 Kraken Burpees, but run to other cone every time the EMOM sounds and resume Krakens.
  • When 50 are completed, run 400m, stop at same cone you started at.
  • Perform 50 BDE Burpees, but run to other cone every time the EMOM sounds and resume BDEs.
  • When 50 are completed, run 800m, stop at same cone you started at.
  • Perform 50 2-count Bonnie Blairs/Jumping Lunges, but run to other cone every time the EMOM sounds and resume Bonnie Blairs.
  • When 50 are completed, run 1200m, stop at same cone you started at.
  • Record time from group timer.
  • No one modified.
  • All PAX regrouped as they completed their respective cycles and finished as a group.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Word on the way back from track with lots of good talk, but I being of sound mind did forget the Count-Off & Name-O-Rama
CIRCLE OF TRUST/BOM:
2 Peter 3:14  Strengthen yourselves, so that in the end god finds you at peace with him.

Then we discusses how life is tough, because faithfulness only is proven through the tough times.  An example was Noah and being alone after God killed every other living being who Noah had lived with or known for hundreds of years, except for his family.  Now the ensuing loneliness might be a chance to not be at peace with God.  The discussion turned to the fact that being blessed, like Noah was, can be a burden.  Lots of good talk.

MOLESKIN:
The response to the Word was an encouragement to me.  Thanks.

Iron Pax Recovery Workout: Steeplechase

THE SCENE: 66 and “Cloudy with a Chance…”
F3 WELCOME & DISCLAIMER: Yes sir.
WARM-O-RAMA:
Projectivator x5, Tempo Squat x5, Cherry Picker x5, Tempo Merkins x5, individual stretch, mosey to Pool Wall.

THA-THANG: “The Steeplechase”

  • Pool Wall: 5 Wurpees (burpee+wall-up)
  • Playground: 5 pull-ups + 5 chin-ups (forward/backward grip)
  • Amphitheater: 5 boxjump+5 Bonnie Blair; Bernie up hill; 5 BBS+5 Heels-to-Heaven (2-ct); Bear Crawl down hill; Mucho Chesto (1 round): 10merks+10 diamond merks+10 werkins+10 stagger right+10 stagger left merkins; mosey up sidewalk to road
  • Karaoke (right/left), Side shuffle (right/left), Mosey to Lake
  • Lake: Lazy Dora (partner up): 100 shoulder taps + plank (switch every 10 reps till 100)+lap; 200 LBC + 6-in Leg Lift (switch every 20 reps till 200)+lap; [CALLED RECOVERY FOR TIME] 300 Squats + Al Gore (switch every 25 till 300)+lap.
  • [DID NOT GET TO K-2(5) FOR 5 HILLS – too bad, so sad]
  • Here what we missed – 5 Hills:
    1. 5 Burpees – sprint hill – 5 burpees at top
    2. 5 Bobby Hurley (2-ct) – hill – 5 BH at top
    3. 5 starfish (2-ct) – hill – 5 starfish at top
    4. 5 lunges (each leg) – hill – 5 lunges at top
    5. 5 diamond pushups – hill – 5 diamond pushups at top
  • Mosey to Friendship Bell – Mosey to Shovel Flag

MARY:
NO TIME FOR MARY – BORG led us in some Cool Down Yoga/isometric stretches and good wisdom. Good stuff – DM Borg for more info.

COUNT-OFF & NAME-O-RAMA
6 Knuckleheads recovered from Iron Pax Madness! Welcome FNG Jacob AKA Mr Burns (of The Simpsons fame)

CIRCLE OF TRUST/BOM:
Romans 12:1-2 in 2 translations for meditation

A Living Sacrifice
12 Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. 2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. (ESV)

Place Your Life Before God
12 1-2 So here’s what I want you to do, God helping you: Take your everyday, ordinary life—your sleeping, eating, going-to-work, and walking-around life—and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out. Readily recognize what he wants from you, and quickly respond to it. Unlike the culture around you, always dragging you down to its level of immaturity, God brings the best out of you, develops well-formed maturity in you. (The Message)

Like most men, I have spent a lot of time trying to get better, trying to BE BETTER – a good example is F3. Unfortunately, a lot of our self-improvement efforts amount to sin management, behavior modification, improving from the OUTSIDE-IN. The Bible clearly teaches the opposite: we can’t do it. Our hope lies in trusting what God has done, IS DOING, for us. As we give our “everyday, ordinary life” to God, as we believe/trust/relax in God and what He’s doing, He transforms us from the INSIDE-OUT. He’s playing the Long Game for us – developing “well-formed maturity” in us. Let Him do it.

MOLESKIN:
Thursdays at The Project are typically Heavy PT (CMU work, tire flips, cut telephone poles, battle rope, etc) but after Tuesday’s Iron Pax we thought a recovery workout was in order. (Sorry Tuba! Heavy PT is our jam!)

ANNOUNCEMENTS:
Welcome FNG Jacob/Mr Burns; Iron Pax; Hardship Hill; Project Pax to Pray for this week: Bobbit; Coffeeteria @ Dunkin