F3 Knoxville

Tag: Boy George

Be Doers

THE SCENE: Warm spring morning and dry at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain Climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 15 Imperial Walkers, 5 cherry pickers
THA-THANG:
Mosey to the recruitment center and grab a block. The workout is an EMOM (Every Minute on the Minute). At every 1 minute interval, stop what you are doing and perform 3 burpee block jump overs. Below is the list of exercises to work through.

  • 15 staggered block merkins each side
  • 30 curls
  • 30 squats
  • 30 heavy Freddie Mercury, 2-ct
  • 10 blockees
  • 30 OHPs
  • 30 rows
  • 30 lunges (total)
  • 20 BBS
  • 20 thrusters

Rinse and repeat until time is called.
MARY:
PAX choice core exercises.
COUNT-OFF & NAME-O-RAMA
10 put in the work this morning!
CIRCLE OF TRUST/BOM:
James 1:22-25 says “But prove yourselves doers of the word, and not merely hearers who delude themselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks at his natural face in a mirror; for once he has looked at himself and gone away, he has immediately forgotten what kind of person he was. But one who looks intently at the perfect law, the law of liberty, and abides by it, not having become a forgetful hearer but an effectual doer, this man will be blessed in what he does.”
This passage came to mind last night when one of the new preaching students at the school our church family supports led the Bible study hour. This particular student is a relatively new Christian and is very much on fire for the Lord. He is actively pursuing knowledge of the scriptures so that he is equipped to teach others the good news. This student is a doer. Can we say the same thing about ourselves? This passage points to an example of someone who looks at themselves in a mirror and notes how they look. “Hey there Christian”, they may say. If that person walks away and is able to forget the kind of person they are, then they are not doing what is required by God. They are not intently seeking to do the will of the Father and abiding in His word, the perfect law of liberty. Be a doer and not a forgetful hearer only. Aye!
MOLESKIN:
This was an intense workout! YHC started requiring 5 burpee block jump overs but quickly called an audible, realizing the time it was taking to perform them. All the groans were music to my ears because that was the “music” availble. For a grinder like this, some good toons would have been nice.
ANNOUNCEMENTS:
Escape from Haw Ridge is in 1 week! Sign up if you haven’t already. Then get ready for Hardship Hill coming up.

The Climb

THE SCENE: Crisp and clear… 29 degrees with great views on JUCOmanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
5 fighter merkins
Motivators 8x
10 Hairy Rockets
10 Windmills in cadence

THA-THANG:
Mosey to JUCOManjaro.

Run to hash mark

  • Do 20 Flutterkicks and 10 Merkins
  • Rinse and repeat.

Run two hash marks

  • Do 20 Flutterkicks and 10 Merkins
  • Rinse and repeat.

Run two hash marks

  • Do 20 Squats and 20 excercises
  • Rinse and repeat.

Mosey back to the Flag and grab a CMU.

  • 10 KB shoulder swings
  • 20 curls
  • Rifle carry to light post
  • 20 shoulder thrust
  • Murder Bunny home

MARY:
10 Fighter Merkins and some Flutter Kicks

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Today I’m discussing the 10th pillar: Teachable
The verse for this pillar is John 14:26

“But when the Father sends the Advocate as my representative—that is, the Holy Spirit—he will teach you everything and will remind you of everything I have told you.”
John 14:26 NLT

Always be open!! We need to have a passion to learn and intention to learn daily.
Let’s reflect on what we learn and most importantly apply it!
If it doesn’t work out, cause sometimes it won’t… What did we learn from it?

Gentlemen I encourage you to have a growth mindset.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Sign up to paint Cardinal’s widow’s home. Sign up for Escape Haw Ridge.

Quarter Murph Endurance

THE SCENE: A perfectly balmy 53 degrees with stars overhead and dreams in our hearts.

F3 WELCOME & DISCLAIMER
Yup, we did all that.

WARM-O-RAMA:
15 each of:
SSH
Mt Climbers
Tempo Merkins
Tempo Squats
Moroccan Night Clubs
Knoxville Cherry Pickers

THA-THANG:
Quarter-Murph Repeats
One traditional Memorial Day work out is a “Murph”. Named after Lt. Michael Murphy who gave his life valiantly during a recon mission in Afghanistan in 2005. A full murph is: 1 mile run, 100 pull ups, 200 merkins, 300 air squats, 1 mile run. Normally done for time. (Usually w/ a weighted vest – we did not do vests)

Today, we divided a murph by 4, then broke down the sets into manageable bites. We went one quarter-murph at a time and worked to see how close we could get to a full murph.

  • 400 M run from the playground around the building and back.
  • 5 sets of: 5 pull ups, 10 merkins, 15 air squats
  • 400 M run

That’s one quarter-murph. Then start over at the top (so two runs in a row in between exercises) and do as many quarter-murphs as you can in our time.

We had several bros who knocked out a full murph! IM-pressive.

MARY:
None needed.
COUNT-OFF & NAME-O-RAMA
Did that.

CIRCLE OF TRUST/BOM:
James, the half-brother of Jesus and leader of the early church in Jerusalem wrote a little epistle. In the very first chapter, he drops the line:

James 1:2–5 (ESV) — 2 Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. 5 If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.

In the same way a hard workout can absolutely crush you, but leads to growth in strength and endurance, trials in our lives can have the effect of growing us in Christlikeness. No one wants trials. No one thinks they’re good when they’re happening. But we have a promise that there is a plan behind it all that will end with our good and will even have a ‘perfecting’ effect on us.

Charles Spurgeon said, “I’ve learned to kiss the wave that throws me against the Rock of Ages.”

We can learn to kiss the wave as we lean into our challenges knowing that we may not need to be rescued from them, but only seen through them. So lean in and know that God is doing more than you can see through your trials!

MOLESKIN:
Enjoyed leading this one. It was largely self-directed.

ANNOUNCEMENTS:
Escape from Haw Ridge T-shirt orders are due by Fri. Register for Escape from Haw Ridge. Anyone who can should sign up for painting at Cardinal’s wife’s new place.

Feel the Weight

THE SCENE: 52 degrees, calm and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops; Tempo Merkins; Mountain Climbers; Cherry Pickers; Moroccan Nightclubs; Grady Corns; Little Baby Arm Circles; Harry Rockettes; Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Star Jump Burpees
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 1 BB
    1 hash = 5 ✰JB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap*
    20 hash marks required
  • Imperial Squawkers (4 count)
    4 squats : 1 IS
    8 OHP : 1 IS
    1 hash = 5 IS, 20 squats, 40 OHP’s
    40 hash marks required
  • Leg Raises
    2 Big Boys : 1 LR
    5 LBC : 1 LR
    1 hash = 10 LR, 20 BB, 50 LBC
    40 hash marks required
  • Mucho Chesto
    4 merkins : 1 MC
    6 knee merkins : 1 MC
    1 hash = 5 MC, 20 m, 30 km
    40 hash marks required

* A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished with time to spare.  Outstanding effort, HIMs!

Mosey back to the flag

MARY:
Accellerating Hello Dolly’s, Flutter Kicks, Big Boy Sit-ups
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Bible Verse:
“You have heard that it was said, ‘Love your neighbor and hate your enemy.’  But I tell you, love your enemies and pray for those who persecute you…” (Matthew 5:43-44, NIV)

Love the Sinner (by C.S. Lewis).  I remember Christian teachers telling me that I must hate a bad man’s actions, but not hate the bad man: or, as they would say, hate the sin but not the sinner.  I used to think this a silly, straw-splitting distinction: how could you hate what a man did and not hate the man?  But it occurred to me that there was one man to whom I had been doing this all my life – namely myself.  However much I might dislike my own cowardice or conceit or greed, I went on loving myself.  In fact the very reason why I hated the things was that I loved the man.  I was sorry to find that I was the sort of man who did those things.  Consequently, Christianity does not want us to reduce by one atom the hatred we feel for cruelty and treachery. But it does want us to hate it in the same way in which we hate things in ourselves: being sorry that the man should have done such things, and hoping, if it is possible, that somehow, sometime, somewhere he can be cured and made human again.

MOLESKIN:
Welcome FNG/Respect “Duke”!  A great performance and happy to have you!
ANNOUNCEMENTS:
Painting at Cardinal’s Home March 18; New workout location at Melton Lake Park Saturdays at 0700; Gauging interest in a Wednesday Shield Lock – get with Papa Lock if interested; 2F get-together at Papa Lock’s house every other Friday; Hardship Hill planning help needed

Pocket Full of Kryptonite

THE SCENE: Cool, foggy, and 33. Perfect for gettin’ you gloom on!

F3 WELCOME & DISCLAIMER – Chicky Check!

WARM-O-RAMA:

  • SSH x15
  • Knox Cherry Pickers x5
  • Willy Mays Hayes x8
  • Tempo Squat x10
  • Tempo Merks x10
  • Down Dog + What’s up dog? x4
  • LBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Hallelujah x10
  • Night Clubs x10
  • Chattanooga Cherry Pickers x10
  • Michael Phelps
  • SSH

Stretch OYO.

Let’s mosey!

THA-THANG:

11s on K25 Hill. Burpees at the bottom. American Hammers (2 count) at the top. First man calls recover.

Mosey to The Pond.

PAX partnered up for Dora. PAX 1 performs the following exercises. PAX 2 Dora’s around the loop.

  • 100 Shoulder Taps (double count)
  • 150 Merkins
  • 200 LBCs
  • 250 Monkey Humpers

RTB for Mary.

MARY:

Flutter Kicks – Bobbitt x15
Awkward Turtle – Ocho x10
Basilisk – Biohack x10

Time was called.

CIRCLE OF TRUST/BOM:

YHC has a medical condition that require a strict diet. Generally, one does not notice how sick they are until they get healthy get healthy. Tons of very small day-to-day choices add up to gradually feeling worse and worse.

Which leads YHC to the following question:

What if Lex Luthor didn’t try to kill Superman with a large load of kryptonite? What if he just sprinkled a little bit in his cereal every morning? That hat would make Superman feel just a little bit off all the time. He’d eventually get used to that feeling after a while and accept it as a new normal. Without killing Superman, Lex Luthor could gradually and subtly reduce him to a mere man.

Where in your life are you compromising? Where in your life do you need more discipline? Where are you sprinkling just enough kryptonite in your life to keep you from being the man you’re meant to be?

Energy kryptonite – What zaps your energy during the day little by little?

Work/productivity kryptonite – What you wrote you for being a productive contributor?

Moral kryptonite – What are the erodes your moral principles?

Faith kryptonite – What erodes your connection with God?

Love kryptonite – What the roads your connections with other people?

We know the power of tiny habits in the positive sense. What are the tiny habits in your life that are slowly reducing you to less than you should be that need to go?

1 Peter 5:8-9
8 Discipline yourselves; keep alert. Like a roaring lion your adversary the devil prowls around, looking for someone to devour. 9 Resist him, steadfast in your faith, for you know that your brothers and sisters in all the world are undergoing the same kinds of suffering.

MOLESKIN:
For those counting, if you finished the 11s at K25, you have completed 55 burpees.

ANNOUNCEMENTS:
See Slack for details!