F3 Knoxville

Tag: Boy George

Dora B.L.I.M.P.S – Strength Under Control

THE SCENE: 55 and clear skies. The gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Dutifully and “unprofessionally” administered.

WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers x10
  • Abe Vigoda x10 
  • Willy Mays Haze x9
  • Tempo Merks x10
  • Tempo Squats x10
  • FLBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Moroccan Night Clubs x10 (This is where the wincing *read growth* began.)
  • Chattanooga Cherry Pickers x10
  • SSH x10

THA-THANG:

Mosey for 11s on the “Little Baby Hill”. Hurleys at the bottom. Big Boys at the top.

Mosey to the fountain.

Grab a battle buddy for Dora. Pax one performs exercises below. Pax two bear crawls to the fountain and mosey back.

  • 50 Burpees
  • 100 Lunges (double single count)
  • 150 Imperial Walkers (double count)
  • 200 Merkins
  • 250 Plank Jacks
  • 300 Squats

RTB

MARY:
Flutter Kicks (IC – 15)
Basilisk (IC – 10)

CIRCLE OF TRUST/BOM:

Matthew 5:5 – “Blessed are the meek, for they will inherit the earth.”

Often when a word is translated, we get the meaning but lose the all the underlying intent. The Greek word for “meek” is praus. We usually interpret that as gentle or humble, which it does mean that. But the background to the word Praus is actually loaded with something like,  “strength under control”.  It’s original use comes from something close to meaning a powerful horse that is tamed.

Matthew 21:5 says, “Look, your king is coming to you, humble (same word – praus) and mounted on a donkey.” This doesn’t mean weak. When we think about it, Jesus was the epitome of “strength under control”

Today, if we’re honest, guys typically struggle with taming their behaviors/habits, appetite (Hello, Halloween candy), thinking (negative self talk), bodies, temper, ego, sexual desires, worldly desires (spend money), etc.

How does one bring strength under control? Discipline.

3 Types of Discipline

  1. Reactive Discipline – when you’re tempted or drawn into something
    (eh hem…Halloween candy last night?). It’s important to know when you’re weakest and what to avoid.
  2. Structural Discipline – routines and habits that make you better.
    The best way to create a habit is to link it to something else.
  3. Expansive Discipline – opportunities for growth, “doing it anyway”
    In the face of fear, hesitation, difficulty, etc.
    Almost always thankful I did what I was most afraid of
    The more dread, the more reward.

Exercise meekness (praus) in your life.
Cultivate and strengthen the 3 types of discipline in your life – Reactive, Structural, Expansive. Know you have the strength to do what needs to be done. Know you have the discipline to control it.

MOLESKIN:
Welcome FNG – Blindspot! Prayers for Ocho finishing up doctoral work deadlines and for Mathlete traveling for work.

ANNOUNCEMENTS:
Brolympics – Nov 5! Get signed up! See Slack for details!
Christmas Parade is happening! We’re signed up! Watch Slack for details!

CelticThunder

THE SCENE: cool 50 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX in cadence of Windmills, the 🐉 wings, Chattanooga Cherry pickers, Knoxville Cherry pickers.
THA-THANG:  Welsh Dargon

  • 4 bear Crawls forward
  • 1 Merkin, 1 Plank Jump, 1 shoulder tap. Then 4 bear crawl backwards.
  • Run 400 meters
  •  Rince, Repeat, and add 4 Crawls to the bear crawl. Add 1 rep to other exercise.
  • X8

MARY: Thunderstruck 
Check the Exicon in Q resource
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.
1 Corinthians 16:13‭-‬14 ESV

MOLESKIN:
Growing up in the late 80s and 90s we all had some cool toys , such as G.I.Joe, Stretch Armstrong, He-Man, Hulk Hogan. And as kids we thought it was cool how Stretch could be stretched and then return to normal size. However as men when we Stretch our souls to the world and flesh we lose our soul and continue to Mar God’s image.

The G.I.jo landmine is one of the most important men because they go ahead of their family to mark the bombs and traps that would injure them. As men we need to be on guard an out of love in a meek an humble way direct our community,  family to God by living a gospel saturated life.

We should not confront thing like hulk hogan being loud and tearing clothes.. the world says thar is a real man.. a real Biblical man is one that is meek and humble

ANNOUNCEMENTS:

Now THAT’S Impressive

THE SCENE:  High 40s and clear.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

OYO

THA THANG:

IPC Week 4!

  1. 100 Gas Pumpers
  2. 50 Jump Rope
  3. 1 mile run
  4. 25 Hello Dollies
  5. 25 Burpees
  6. 50 Jump Rope
  7. 400-meter run
  8. 25 Hand Release Merkins
  9. 25 V-Ups
  10. 50 Jump Rope
  11. 400-meter run
  12. 25 Leg Raises
  13. 25 Jungle Boi Squats
  14. 50 Jump Rope
  15. 400-meter run
  16. 25 4-count flutter kicks
  17. 25 Bonnie Blairs (hard way)
  18. 50 Jump Rope
  19. 400-meter run
  20. 100 Big Boy Sit-ups
  21. 50 Jump Rope
  22. 1 mile run

MARY:

Fagettabowtit.

COUNT-OFF & NAME-O-RAMA

Me and 13 of the best men I know

CIRCLE OF TRUST/BOM:

You finished Week 4 of the Iron PAX Challenge!  Impressive!  You ran 3 miles and completed 700 reps of exercises!  Very impressive!

You know what I find MORE impressive?

  • All 14 of you set an alarm to go off this morning. You got yourself out of bed and came out here knowing what we were planning to do.  Your determination is impressive. 
  • At one time, each one of you came out here in the dark, without knowing another man, and decided to give it a go. If you were like me, your first day kicked your butt – but you came back.  Your resolve is impressive.
  • Many of you have done this for months or years on end. Continually subjecting yourself to these trials to become an increasingly better version of yourself – and to challenge your brothers out here to do the same.  Your consistency is impressive. 
  • Many of you lead Qs. You lead five to ten other men in exercises, a thought, and a prayer.  It might be uncomfortable and intimidating, but you do it because you know that you get better at leading by practicing leading.  Your leadership is impressive.
  • When you lead, several of you have shared from the heart – your struggles, your challenges, your setbacks – you’ve been transparent in this ball of man. That takes real courage.  We may impress each other with our strengths, but we relate to each other through our weaknesses.  Your transparency is so impressive. 

Iron sharpens iron and that’s what we are doing out here.  Each and every one of you made a commitment to be here.  I watch you getting stronger and faster, building your endurance, building your toughness, growing your faith, growing as leaders, and challenging the rest of us to do the same.  That is so impressive and I’m grateful for you men.

Throughout scripture, Jesus was impressed by people on several occasions.  What was it that impressed Him?  Not material things…  Not power…

Jesus is impressed by humility.

  • He said, “Whoever humbles himself like child…is the greatest in the kingdom of heaven” (Mathew 18:4).
  • The Canaanite woman who said “even the dogs eat the crumbs that fall from their masters’ table” impressed Jesus (Matthew 15:27).
  • About the sinful tax collector who beat his chest and prayed, “God, be merciful to me a sinner”, Jesus said he left justified (Luke 18:14).

Jesus is impressed by faith.

  • The centurion in Capernaum who pleaded, “just say the word, and my servant will be healed…” – impressed Jesus (Matthew 8:10)
  • About the blind beggar near Jericho, Jesus said, “Your faith has made you well.” (Luke 18:42).
  • All over Scripture we read about Jesus in heaven sitting at the right hand of God. In Mathew, Mark, Luke, John, Hebrews, Colossians, Revelation… And then there is a description in Acts 7.  Stephen, just before he is killed for his faith, looks to heaven and sees Jesus standing at the right hand of God.  You know what literally gets Jesus on His feet?  Persistent faith.

Maybe we could train ourselves to be impressed by the same – faith and humility. 

MOLESKIN:

I wish I could say it as elegantly as he did… Ocho mentioned after the BOM that faith and humility are hand-in-hand with each other.

I’m impressed by Ocho for coming out these last couple of months and showing real progress in his fitness.  You’ve showed grit, brother!

Likewise, I’m impressed by Papa Lock for making time in his crazy schedule to post several times a week – he too is making steady progress.  Stick with it – and you’ll be unrecognizable in a year!

I’m impressed by Skewer for leading Qs – each one better than the last – and for courageously sharing his struggles during some of his BOMs.

I’m impressed by Slappy for posting today – despite his injuries – and gutting it out through the entire IPC.  GRIT.

I’m impressed by Borg for being able to run circles around me at 59 years old – and for continuing to demonstrate that age is just a number.

I’m impressed by Rocket for his long-term steadiness and tenacity to work through obstacles and keep getting stronger

I’m impressed by Boy George for nearly completing his insane race last weekend

I’m impressed by Erector for conceiving this merry band of misfits – and for being a machine out there today.

I’m impressed by Bobbitt, who has been with us for a little over a year and has totally transformed his fitness level – and emerged as one of the region’s best AOQs.

I’m impressed by Tuba for the steadfastness he demonstrates in his life and his parenting – and for wearing shorts even in the dead of winter

I’m impressed by 3-Peat for his resolve to show up over and over again – not listening to the devil on his shoulder telling him to sleep in today

I’m impressed by Oh Brother for posting with us just days after moving to town – and coming back out two days in a row now

I’m impressed by Mathlete for leading this group well and challenging us all to accelerate our fitness, fellowship, and faith.

ANNOUNCEMENTS:

  • Today – Shovel flag handoff at the Asylum PM
  • Oct 8 – 2.0 Workout
  • Oct 27: Halloween event in Oak Ridge
  • Nov 5: Brolympics at the Asylum
  • Dec 10: Oak Ridge Christmas parade

Isometricovery

THE SCENE: Clear skies, cool fall breeze, 65ish
F3 WELCOME & DISCLAIMER:  Done!
WARM-O-RAMA:
Mosey for a bit, then SSH, Moroccan Night Club, Knoxville Cherry Pickers, Sideways Cherry Pickers, LG arm circles FWD/BWD, Mosey to the coupons

THA-THANG:
Isometric movements with weights as a recovery workout for IPC off day.  Range of motion and control with coupons.

  • 20X 8 count curls, mosey, 20X 8 count curls
  • 20X 8 count squats, mosey, 20X 8 count squats
  • 20X 8 count overhead press, mosey, 20X 8 overhead press
  • 20X 8 count kettlebell swings, mosey, 20X 8 count kettlebell swings (yes, in slow motion)
  • 10X 8 count American hammer
  • Long mosey back to flag

MARY:
Atlas Shrugged
COUNT-OFF & NAME-O-RAMA.

8 PAX

CIRCLE OF TRUST/BOM:
Recovery takes discipline – to slow down and sometimes do nothing (or something that feels like nothing) as a planned part of an intense training period can payoff big time in performance.  Recovery workouts after intense exercise like the IPC workouts can help prevent injuries from overtraining.
MOLESKIN:
The workout was disappointingly slow at first, but a few winges were heard as the isometric exercises did their work, especially when we got to the “slow-motion” Kettlebell swings when there was no momentum to raise the coupon on either end of the pendulum.  Thanks for the honor of leading the Q, you all are an inspiration to me.

Restcovery

THE SCENE: Nice, cool, and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Run around the parking lot
2. Projectivator
3. Cherry Picker
4. Tempo merkins
5. Tempo squat

THA-THANG:

  1. Draw a card; do number in reps of:
    1. Clubs – LBCs
    2. Spades – Big Boys
    3. Diamonds – Merkins
    4. Hearts – Squats
    5. Joker – 1 burpee (double for each joker; total of 4)
  2. Each PAX takes a turn drawing a card
  3. After each time around the circle, do 13 4-count flutter kicks
  4. Run a lap around the parking lot with burnie, high knees, and butt kicks

MARY:
none

CIRCLE OF TRUST/BOM:
1. Sabbath: what is it?
2. Ten Commandments
3.  New Testament Mark 2: 22-28

ANNOUNCEMENTS:

  1. Family workout this Saturday
  2. Asylum AOQ change tomorrow
  3. 9/11 stair climb next Saturday
  4. Family picnic next Sunday