Boy George – Page 11 – F3 Knoxville

Heavy Metric Workout #2

July 14, 2022 Kick-Flip

THE SCENE: 64 and clear. Perfect for a beatdown
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

SSH
Hairy Rockettes
Finkle Swings
Willy Mays Hays
Cherry Pickers
Cobra, Down dog
Merkins

THA THANG:

30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:

150 curls
125 heavy squats
100 OHP
75 CMU swings
50 Thrusters
25 Blockees

When you finish the blockees, start over and push until the timer is up.

Once through the circuit is 525 reps. How many cumulative reps?

MARY:

Flutter kicks
Prone row
LBCs
Merkins
Rosalita

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know. Welcome FNG “Ocho”!

CIRCLE OF TRUST/BOM:

The reflection this morning was simple. We set aside a few minutes to review progress made toward our goals. First, as a group… In January, we talked as a group about some of the ways that we’d like to see The Project move forward in 2022. Some ideas were;

Fitness. We now have a few metric workouts to measure performance (military fitness PT, and today’s heavy PT baseline). Let’s re-do those occasionally to see how our performance is trending. Weekly Push/Pull/Plank challenge on Slack.
Fellowship. Consistency in the gloom and chatter on Slack. Outside of the gloom – Hiking daytrips… .. Bonfires… Spring camping trip…
Faith. More deliberate discipleship. Developing smaller shield lock groups within the larger Project group. Meditating on and committing scripture to memory. Leading our families in study, prayer, and faith.
More men in attendance. More Sad Clowns who need something like F3. Specifically, more newly married men and new fathers – those are critical points in a man’s life and full of anxiety. We have a wealth of experiences to share with those men – let’s find ‘em!
Family Workout! It’ll be great to get the families together monthly. It’s also a service to the community to we are uniquely gifted to provide. I think this will largely define The Project’s evolution in 2022.

Then, we turned our thoughts inward to reflect on personal goals. Six months ago (or 3 years ago), what did you want to change in your life? What goal or goals did you have? Did you make a plan? Did you tell a trusted friend? How are you progressing? If you’re on track – awesome! If you’ve tapered off, today is a great day to get back started. If you haven’t already, write it down. Break it down into simple steps. Seek accountability.

Proverbs 4:25, “Let your eyes look directly forward, and your gaze be straight before you.”

Hebrews 12:1-2, “…let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”

Philippians 3:14, “But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

“The successful warrior is the average man, with laser-like focus.” – Bruce Lee

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” – Socrates

“The way to get started is to quit talking and begin doing.” – Walt Disney

MOLESKIN:

We first did this workout in January. Every man who repeated today increased his score! Every. Single. One. We ARE getting stronger, men!

Here are the scores;

	January	July	Delta
Rocket	515	550	35!
Snaggletooth	525
Erector	550
Mathlete	525	599!	74!
Tuba	510	516	6!
Bobbitt	516	565	49!
Kickflip	510	565	55!
Wingman		525
3-Peat		500
Ocho		325
Boy George		535
Skewer		450

For more evidence of our fitness acceleration, see this BB from March

USAF Fitness Measurement – Round 2

ANNOUNCEMENTS:

Partner Rifle Carry = Fun

July 13, 2022 Wheelchair

THE SCENE: Mid 70s, nice, no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers, lil’ baby arm circles, tempo squats, harry rockettes, tempo merkins.

THA-THANG:
Mosey to the big parking lot

Bear crawl to the first line, 1 burpee
Duck walk to the second line, 2 burpees
Bear crawl to the third line, 3 burpees
Duck walk to the fourth line, 4 burpees
Etc.

Mosey to the Coupon Pile

Partner up and rifle carry a cinder block to the hill
One partner runs up the hill while another does curls
When the first partner gets down, partner rifle carry around the median
Switch roles

Mosey to Sophomore Hill

Stay with your partner, run to the first corner, wait to be touched by group behind, then run to the second corner, all the way around

Mosey to the flag

CIRCLE OF TRUST/BOM:
I am due to become a first time father, likely this month. And with that comes many worries. Small, simple worries like: Do I really know how to change a diaper? And deeper, more significant worries like: Are we going to fail at this? Are we going to be financially okay? What if my son doesn’t follow Christ? Especially in today’s culture, these are worries that are always lingering. If I am not careful, it can take over my mind and effect the way I view myself and God. When these times come, I remind myself of Philippians 4:6-7, which says, “Do not be anxious about anything, but in everything, by prayer and supplication, with thanksgiving, make your requests known to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” It is interesting that he doesn’t say that when we make our requests known to God that He will instantly solve our all problems and our worries will go away. It says the peace of God will guard our hearts and minds in Christ Jesus. So, instead of my mind being filled with worries, fears and anxieties, it is filled with the peace of God.

So, I know I am not the only one with worries, fears and anxieties, whether with kids, work or something else going on. Whatever that thing is that is on your mind right now, give it to the Lord, cast it on Him and the peace of God will come and guard your heart and mind.

It’s OK to be slow (to anger :-)

July 8, 2022 Data

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• Reach for the sky
• Let it hang
• Cherry Pickers
• Hairy Rockettes
• Tempo Merkins
• TN Rocking Chairs
• Plank; Right hand up; Plank; Left hand up
• Mosie to the courtyard

THA-THANG #1:

Courtesy of “Funk Roberts” on YouTube. I accidentally fartsacked a couple of weeks ago and found this workout to do at home. Do each exercise twice for 30 seconds with a 30 second rest in between.
1. Side Straddle Hop
2. Merkins (fingers out, shoulders back, elbows in)
3. Forward Lunges (keep core tight)
4. Freddie Mercuries (slow, hands out, elbows out, rotate to focus on your core)
5. Mountain Climbers
6. Seal Jacks (engage rear delts, back exercise)
7. Wide Push Ups
8. Reverse Lunges
9. Wide Crunches
10. Burpees

THA-THANG #2:

• Mosie to the coupon pile
• Everyone grab a coupon
• Break into 2 groups
• Group #1 carries to bottom of freshman hill and starts the rotation. Group #2 stays at the coupon pile and starts the rotation from there.
• At bottom of hill, Coupons (x15 each)
◦ Curls
◦ Presses
◦ Tricep extensions
• Bernie to top of hill and do 5 pull-ups
• Mosie back to coupon pile, Coupons (x15 each)
◦ Bent over rows
◦ Kettle bell swings
◦ Bench press
• Run to bottom of hill

MARY:
No time!

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Psalm 103:6-11
6 The Lord gives righteousness
and justice to all who are treated unfairly.
7 He revealed his character to Moses
and his deeds to the people of Israel.
8 The Lord is compassionate and merciful,
slow to get angry and filled with unfailing love.
9 He will not constantly accuse us,
nor remain angry forever.
10 He does not punish us for all our sins;
he does not deal harshly with us, as we deserve.
11 For his unfailing love toward those who fear him
is as great as the height of the heavens above the earth.
Eph 4:26
“In your anger do not sin”: Do not let the sun go down while you are still angry,
James 1:19
19 My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,

Tim Keller on Anger

• https://youtu.be/2v-2ewGCQB4
• Note that God reveals himself as slow to anger. Its OK to get angry. To be like God, however, we need to do it slowly and at the right things.
• Anger is not the opposite of love; hate is and the ultimate form of hate is indifference
• Anger has a basic goodness. In this form is it response to love being threatened.
• What do we get angry about? There’s our loves and maybe our idols.
• On the flip side, what are things that should be getting angry about but don’t?
• In Mark 11, Jesus got angry about sin in the temple keeping Gentiles away from God. Yet, in his anger we are told he began to teach the people. He was in control of himself the entire time.

A work of your hands

July 7, 2022 Biohack

THE SCENE: Cloudy with a chance of lightning. No rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Projectivator
Overhead clap
Seal squat
Basilisk
Merkins

THA-THANG:

Mosey to the playground
Ring of fire (pushups) w/ one PAX taking turns doing 5 pull ups
Mosey to blocks
Carry blocks to steps
Enjoy the steps (25 reps each):
1. Curls
2. Squats
3. Overhead Press
4. American Hammer (2 count)
5. Tricep extensions
6. Heavy LBCs
Ring of fire (heavy squats) w/ one PAX taking his block to the top of the stairs and doing a blockee
Enjoy the steps (11 reps each):
1. Curls
2. Squats
3. Overhead Press
4. American Hammer (2 count)
5. Tricep extensions
6. Heavy LBCs
Return equipment
Mosey to the playground
Ring of fire (pushups) w/ two PAX taking turns doing 5 pull ups
RTB
MARY:
Boy George, Borg, and Mathlete led some ab exercises

CIRCLE OF TRUST/BOM:
Isaiah 2:6 (context: end times; judgement day)

For you have rejected your people,

the house of Jacob,

because they are full of things from the east

and of fortune-tellers like the Philistines,

and they strike hands with the children of foreigners.

7 Their land is filled with silver and gold,

and there is no end to their treasures;

their land is filled with horses,

and there is no end to their chariots.

8 Their land is filled with idols;

they bow down to the work of their hands,

to what their own fingers have made.

9 So man is humbled,

and each one is brought low—

do not forgive them!

10 Enter into the rock

and hide in the dust

from before the terror of the Lord,

and from the splendor of his majesty.

11 The haughty looks of man shall be brought low,

and the lofty pride of men shall be humbled,

and the Lord alone will be exalted in that day.

12 For the Lord of hosts has a day

against all that is proud and lofty,

against all that is lifted up—and it shall be brought low;

Thesis: What idols do we have? What works of our hands are we worshiping?

ANNOUNCEMENTS:
Family workout: 8am July 9th, Shield lock backpacking trip July 15-16, Shield lock pool party August 6th

Wrong Turn

June 29, 2022 Kick-Flip

THE SCENE: 65 and clear.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Motivators
Seal squats
Cherry Pickers
LIH
Cobra
Merkins
Squat 180
Double-tap squat

THA THANG:

Mosey to the TOMO 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 last man from Team 1 returns from laps, other team rolls.

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

* Timer set for 2 minutes. Every 2 minutes stop and do 15 merkins *

Repeato for 25 minutes.

See how many times each team can work through the list.

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

Mosey to Maple Street parking.

Bear crawl one parking line, 15 merkins, mosey to the end.
Plank…Sprint!
Bear crawl two parking lines, 10 merkins, mosey to the end.
Plank…Sprint!

MARY:

Mosey back home for some quick Mary.

Guantanamo
H2H

COUNT-OFF & NAME-O-RAMA

Me and 18 of the best men I know

CIRCLE OF TRUST/BOM:

June 29^th, 1914 – 108 years ago – the world was just starting to come apart at the seams.

It started the day before…Archduke Franz Ferdinand, heir to the Austro-Hungarian Empire, was visiting Sarajevo. Six terrorists, who were furious about the annexation of Bosnia and hellbent on doing something about it, had spread themselves out along his motorcade route. As the archduke’s vehicle approached, a terrorist threw a hand grenade at the open car, but the grenade only wounded members of the entourage. Nobody was killed, the archduke wasn’t even injured, and the terrorists all got away. After settling down and complaining to the Austrian administration about the poor security, later in the day Ferdinand decided to go back out into the city to visit his staff who were wounded and in the hospital.

En route to the hospital, the archduke’s driver took a wrong turn, backed down the street, and momentarily came to a stop in front of a café. It was at that very café that the frustrated would-be assassins who had escaped earlier in the day, were getting drunk. When they saw the car sitting there, I imagine they were astonished at a second chance to commit their planned murder. 19-year-old Gavrilo Princip stepped out of the crowd and fired two shots, killing the Archduke and his wife, Sophia.

And thus began a sequence of events that is a tragedy without parallel in all human history. That driver’s one wrong turn, a simple stupid mistake – inadvertently aided an assassination that was the spark that lit off World War I. That event led to the deaths of 10 million soldiers and civilians…destroyed most of the empires and dynasties of Europe…created the conditions for the rise of communism… One wrong turn can be ruinous…

One wrong turn in your life can be ruinous… One extra stupid decision (to drive after too many drinks…to see that ex-girlfriend who is in town for the weekend…) can RUIN you. Even small bad decisions can damage your reputation…impact your health…cost you respect from loved ones…cost you a lot of money…or a job…or a friend. There are very real consequences to poor decisions.

HOW do we prepare against and protect ourselves from making a wrong turn – from acting in foolishness? According to the F3 Q-Source, we do 2 things; BUILD GUARDRAILS and SEEK ACCOUNTABILITY.

Build Guardrails
Proverbs 5:23, He will die for lack of self-control.
Proverbs 1:7, Only fools despise wisdom and discipline.
The HIM builds Guardrails in his life. Guardrails are routines, habits, disciplines that you establish in your life to keep you focused on being a HIM and keep you resisting those things which would drag you down. Guardrails. Habits. Routines that keep you out of the ditch and on the road.
Here’s a question for you, BB reader: You know your tendencies, you know your urges, your vices – now think about this – what Guardrails do you need to build and strengthen to keep you away from those ditches? What habits, what routines do you need in your life?

Seek Accountability
Proverbs 12:15, Fools think they need no advice, but the wise listen to others.
Proverbs 13:20, Whoever walks with the wise will become wise; whoever walks with fools will suffer harm.
If you aren’t already doing so, you need to be locking shields with other men who are striving to live virtuously. You need trusted men in your life whom you can be vulnerable with, who’s counsel you value. You need men who are watching your six as you watch theirs – and who’s duty it is to speak candidly to you if they see you acting foolishly or walking toward danger.
Last question for you, BB reader: Do you have those men in your life? If not, who?

Here’s the takeaway: To prepare against making poor decisions in life – big and small – you need guardrails and you need accountability. The HIM works to develop both.

MOLESKIN:

Nice to see Limo back out with us! Nice to see Boy George come out for Rush!

Hat tip to Wax Job – he led a workout very similar to this about 3 years ago… It’s a classic!

Prayers for our brothers who are injured, ill, awaiting surgery, and/or going through hard times. Prayers for those traveling.

ANNOUNCEMENTS:

Convergence at JUCO, Saturday

Family Workout at the Project, July 9^th, 9:00 AM