Boy George – Page 8 – F3 Knoxville

CelticThunder

October 5, 2022 Skewer

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

September 27, 2022 Kick-Flip

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

OYO

THA THANG:

IPC Week 4!

100 Gas Pumpers
50 Jump Rope
1 mile run
25 Hello Dollies
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats
50 Jump Rope
400-meter run
25 4-count flutter kicks
25 Bonnie Blairs (hard way)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
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

September 9, 2022 Borg

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

September 1, 2022 Biohack

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:

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)
Each PAX takes a turn drawing a card
After each time around the circle, do 13 4-count flutter kicks
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:

Family workout this Saturday
Asylum AOQ change tomorrow
9/11 stair climb next Saturday
Family picnic next Sunday

It’s Football Time at JUCO, Tennessee!

August 31, 2022 Stitch

THE SCENE:

Clear, 68, humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Tempo Cherry Pickers (x5), 2. Hairy Rockettes (x10) 3. Tempo Merkins (x10), 4. Tempo Squats (x10), 5. SSH (x20), 6. Toe Merkins (x30)

THA-THANG:
Count off and remember your number (*will need later). Partner up. Line up single file, in partnership and mosey around the outer loop to the coupon pile. With a football, 1 partner will throw a pass out front to 2nd partner. After completed catch, ball goes to the next two in line and partners fall to the back of the line. Continue on to the next 2. If you drop or incomplete a pass, both partners will drop and each do 2 burpees and fall to the back. Continue until we reach the coupon pile.

Each duo will grab one coupon. One partner to start the following exercises and total rep countdown while the second partner runs to top of the stairs and does 2 burpees. When partner returns, they switch roles and continue countdown to 100. When all 300 are complete, they are finished:

100 Curls
100 Tricep Press
100 Overhead Press

Mosey to the far eastside parking lot with football passes. Again, if you decide to pass and drop, 2 burpees.

At the parking lot, everyone will start the following exercises while 3 (*Numbers 1-3, 4-6, etc.) will take turns running single pass routes as QB, WR, DB (just for fun).

20 Single Count Lunges
20 Squats
20 SSH
25 Freddie Mercury’s
REPEAT until everyone has had a turn at passing or time expires.

MARY:
Mosey back to COT with football passes. 1. Flutter Kicks – Two count (x20) 2. Hello Dolly (x25)

COUNT-OFF & NAME-O-RAMA

22 HIMs including 9 RUSH. 1 FNG: @Fab Five (Mark Tichon)

CIRCLE OF TRUST/BOM:

I was reading a devotional by Paul David Tripp. On one day he says “If God intended for all the days of your life to be easy, they would be. No, in grace, he intends for your days to be his tools of refinement.”

If it was up to me and MY agenda, everyday would bring peace, comfort, pleasure, predictability. I’d have all the money I needed. I’d never be sick. My relationships would be flawless. Suffering would not be part of that. Waking up at 4:50 to exercise would not be part of that. Losing a job, marriage, a friend or a family member would not be in that equation. We like to define God’s goodness, faithfulness, love by how he meets our agenda.

But…

‘Consider it a great joy, my brothers and sisters, whenever you experience various trials, because you know that the testing of your faith produces endurance. And let endurance have its full effect, so that you may be mature and complete, lacking nothing. ‘
James 1:2-4

‘You rejoice in this, even though now for a short time, if necessary, you suffer grief in various trials so that the proven character of your faith — more valuable than gold which, though perishable, is refined by fire — may result in praise, glory, and honor at the revelation of Jesus Christ. ‘
1 Peter 1:6-7

‘Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. We have also obtained access through him by faith into this grace in which we stand, and we boast in the hope of the glory of God. And not only that, but we also boast in our afflictions, because we know that affliction produces endurance, endurance produces proven character, and proven character produces hope. This hope will not disappoint us, because God’s love has been poured out in our hearts through the Holy Spirit who was given to us. ‘
Romans 5:1-5

There are many passages like this…God is not working to meet our personal definition of happiness. And when we are expecting that, we are going to be disappointed. We’re going to wonder where he is and if he really loves us. But if we understand that just maybe God is after something better, which is our becoming holy (sanctified). We don’t get stronger when we “fart-sack”, right? We don’t learn how to win until we’ve been beaten a few times and we see the better plan. So just remember that his love and his plan is much greater than ours. He offers true hope and redemption and I hope you’ll take that with you today. Trust in that and have courage.

ANNOUNCEMENTS:

F3 family picnic on September 11 from 4 pm to 8 pm at Victor Ashe Park.

Registration is still OPEN for the 2022 Iron PAX Challenge.