F3 Knoxville

Tag: Borg

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

Simple…but not easy

THE SCENE:  63 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Stretch OYO

Grab a block and head to the track…

THA THANG:

Iron PAX Challenge, Week 1.  Three rounds for time…  Simple…but not easy.

Round 1

 Round 2 Round 3

800-meter run

25-yard murder bunny

10 shoulder tap merkins

25-yard reverse murder bunny

20 blockees with thruster

 20 burpee jumpovers, horizontal

20 burpee jumpovers, vertical

25-yard murder bunny

10 shoulder tap merkins

25-yard reverse murder bunny

MARY:

No time

COUNT-OFF & NAME-O-RAMA

5

CIRCLE OF TRUST/BOM:

Philippians 4:6-7, “Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.  Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.”

“Don’t worry about anything; instead, pray about everything…”  Simple…but not easy.

MOLESKIN:

Each Tuesday, we’ll select a different member of the PAX to focus our prayers on for the next week.  Praying for that man, his family, his challenges, for his victory.  This week, it’s Snaggletooth and his family.

PRAYERS / ANNOUNCEMENTS:

Erector – get well, brother

Snaggletooth – for clear direction about the next chapter of life, for courage, for faith.  Thanksgiving for his wonderful family, and his brother-in-law, who is stepping into an adventure.

IPC Week 0

THE SCENE:  70 and rainy
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Stretch OYO

To the track…

THA THANG:

Iron PAX Challenge, Week 0

  • 100 merkins
  • Run 2 laps (800m)
  • 75 merkins
  • Run 3 laps (1200m)
  • 50 merkins
  • Run 4 laps (1600m)
  • 25 merkins
  • Run 5 laps (2000m) 

MARY:

No time

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

Psalm 143:4

“Remember what God has done for you. Let His grace and mercy comfort you, and remind you of His unfailing love.”

Psalm 103:2

“Let all that I am praise the Lord; may I never forget the good things he does for me.”

MOLESKIN:

PRAYERS / ANNOUNCEMENTS: