F3 Knoxville

little known facts about laziness #1

THE SCENE: Muggy, humid, 101% humidity and also just alot of water in the air.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry pickers
  • Harry Rockets
  • Baby arm circles forward ‘n back
  • tempo merkin
  • tempo squat
  • stretch OYO

THA-THANG:

Descending Ladder

Complete the given number of reps for all 19 exercises. Mosey a short distance. Drop the top exercise and start again at 18.

  • 19 Mountain Climbers
  • 18 Diamond Merkins
  • 17 Tricep Extension
  • 16 Dry Docks
  • 15 Crab Toe Touches
  • 14 Bench Presses
  • 13 Big Boy Situps
  • 12 Squats
  • 11 Baby Arm Circles (each direction)
  • 10 Step-Ups
  • 9 Calf Raises
  • 8 Freddie Mercury’s
  • 7 Side Straddle Hops
  • 6 Bicep Curls
  • 5 Merkins
  • 4 Lunges
  • 3 Overhead Presses
  • 2 Jump Squats
  • 1 Burpee

MARY:

None, our timing was impeccable.

CIRCLE OF TRUST/BOM:

Little known facts about Laziness #1

Lazy are good at risk assessment

Prov 22:13

The sluggard says there is a lion outside. I shall be killed in the streets!

Notice the sarcasm. Proverbs isn’t very gentle to the lazy.

Prov 26:13

The sluggard says “There is a loin in the road! There is a loin in the streets!”

Again about the lion in the road. The lazy guy sure is milking this lion excuse. This is repeated twice which is interesting. Some of the sharpest criticism in proverbs is directed toward the lazy.

Prov 20:4

The sluggard does not plow in autumn. He will seek out the harvest and have nothing.

At  least the excuse has changed here. The sluggard has moved on. The idea of autumn is that it’s a little cold or chilly. It’s just a little hard to do the work right now. Something to keep in mind, I might have to try it out next winter.

Proverbs paints a picture or holds up a mirror. This is what laziness looks like. We have a chance to look at it and consider if it’s us. What in our life might look like this.

Today, consider this picture. Do you see yourself?

More little known facts about laziness to come.

ANNOUNCEMENTS:
July 2nd, Convergence on JUCO.

Anchors Aweigh My Boys!

THE SCENE: Haze gray with heavy fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH, 5 cherry pickers, 10 tempo merkins, 10 tempo squats, 30 sec dying cockroach
THA-THANG:
Mosey from the AO to the coupon pile

  • All reps using coupons
    20 Upright rows

    20 Straight leg dead lift

    20 Squats

    20 Curls

    20 Steering Wheels

  • 2nd Round with 19 reps
  • 11’s on the stairs to the athletic center carrying the coupon up and down
    • Pushpress down, tricep extension up
  • All reps using coupons20 Step over merkins 

    20 American Hammer release 

    20 trap raises

    20 Raisers 

    20 sec hold

  • Mosey back to the AO with a jailbreak
  • With arms extended (no breaks), we did 5 minutes of Gorillas (one arm touches the chest while the other is extended), little bird (9 inch up and down movement with arms extended to the sides), big bird (2 feet up and down movement with arms extended to the sides), wax on (small circles inward with arms extended to the front), wax off (small circles outward with arms extended to the front), overhead claps, seal claps, and a hold with arms extended in the front.

COUNT-OFF & NAME-O-RAMA
16 HIMs
CIRCLE OF TRUST/BOM:
So I spent 4 years, 1 month, 21 days in the United States Navy. I was the 1st LT, in charge of small boat ops, helicopter takeoffs and landings, RAS, topside preservation, docking/setting sail and anchoring at sea. 

An Arleigh Burke Destroyer is 509 ½ feet long and it has two anchors, a 9,000lbs (12 shots) centerline anchor and a 4,000 lbs. (8 shots) port side anchor. A shot of chain equals 15 fathoms, or 90 feet. The chain is color coded so you have an idea of how much chain has come released or brought up. One of my department’s responsibilities was to keep the chain painted black with a section of white links to mark 1 shot or 90 ft. If you do things right, you shouldn’t ever have to repaint the last two shots of chain which come from the shipyard painted yellow, then red. The saying goes, if you see yellow, start running…if you see red, you’re dead. The chain isn’t attached to the ship because it would rip a huge hole in the ship if the anchor were in a freefall. So when that red shot of chain comes up, it is like a firefighter’s hose or piece of spaghetti snaking all over the deck destroying whatever it touches. 

Dropping anchor is a violent scene…you can’t see that 9,000lbs anchor because it sits over the side but as it goes barreling toward the sea floor, it starts pulling all that chain out of the locker up on to the deck, down through the hole and into the water…rust and paint chips are flying everywhere. Initially, you pay out 3 times the depth of the water in anchor chain. The ship will then start back down to set the anchor into the sea bottom and keep the chain from piling up and kinking . 

What most people don’t know is that with big ships, it isn’t the anchor hooking into the ground that keeps you from drifting, it is the weight of the chain. Not only must it be strong and not break, but it has to be heavy, it has to have substance to it in order to keep the ship from drifting. 

Every 15 minutes, a quartermaster will triangulate the ship’s position based on three landmarks. The shape has a radius that it can swing in based on the amount of chain paid out already. If the ship is outside of the swing circle, you know that you are drifting and in danger of running aground on the land or rocks and eventually shipwrecking. 

We spent our morning getting heavy, working and building those big muscles. I hope it makes you tired throughout the day and sore tomorrow so that it reminds of the need to be heavy. You men are part of my anchor chain and I offer myself to be part of your’s. I rely on you to keep me from drifting because you are men of substance. 

As far as my three landmarks, I’ve got the Father, the Son and the Holy Spirit to tell me if I get outside of the swing circle, to tell me if I am drifting. I may not read my Bible every 15 minutes, but I do read it every day to keep from running aground, to keep from shipwrecking. 

Hebrews 6:16-19

16 For people swear an oath by one greater than themselves, and with them an oath serving as confirmation is an end of every dispute. 17]In the same way God, desiring even more to demonstrate to the heirs of the promise the fact that His purpose is unchangeable, confirmed it with an oath, 18 so that by two unchangeable things in which it is impossible for God to lie, we who have taken refuge would have strong encouragement to hold firmly to the hope set before us. 19 This hope we have as an anchor of the soul, a hope both sure and reliable and one which enters within the veil, 20 where Jesus has entered as a forerunner for us, having become a high priest forever according to the order of Melchizedek.

 

Suicides and Bacon

THE SCENE: 45* and rainy (sort of), somehow the rain stopped just long enough for the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the parking lot in front of Maple Street Biscuit Company

100xSSH, 10xTempo Merkins, 10xTempo Squats

THA-THANG:
Suicide ladder performed on the full length of the parking lot (approx. 100 yards)

Perform 5 merkins on one end of the parking lot and 5 Bobby Hurleys on the opposite end. Add 5 reps for every round completed. The PAX performed 6 rounds finishing with 30 reps of each exercise.

DORA 123:

  • 100xBBS
  • 200xChair Dips
  • 300xSquats

Exercises were performed by one HIM while the other ran down to some coupons to perform either 10 sandbag slams or 10 kettlebell swings.

After DORA we performed AYG sprints down and back in the parking lot. We almost lost the PAX when the smell of Maple Street’s bacon hit us during the sprints. Note to avoid that area of the AO in the future to avoid casualties.

MARY:
20xImperial Walkers

COUNT-OFF & NAME-O-RAMA
9 HIMS and no FNGs

CIRCLE OF TRUST/BOM:
This last week I was out of town for work for the first time since my daughter was born and left my wife to fend for herself with the two kids. It was nice getting a small break from the chaos of having two little ones, but I quickly found myself missing the whole crew. It was a good reminder to cherish the time we get with our loved ones. It’s easy to come home from work exhausted and neglect family time, but as High Impact Men, we need to make an effort to fully utilize this time to encourage and uplift our families. 

MOLESKIN:
Shoutout to Bagger for pre-rucking solo. I fartsacked and paid the price with my shame. Bagger’s last workout before moving to Atlanta is this coming Monday. Let’s make sure to send him off right!

ANNOUNCEMENTS:
Bring books for the Wesley House next week.

March to Golgotha

THE SCENE: Low 40’s with a little drizzle for shizzle.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHs, LBAC(F), LBAC(B), Tempo Squats, Mountain Climbers
THA-THANG:
PAX were instructed to choose from a cornucopia of albatrosses to carry throughout the workout: we had an assortment of CMUs, Kettle Bells, Dumbbells, Wood Logs, and Sand Bags.  Once everyone had a “friend,” the fun began:

  • Slowsy to brick parking lot by the strip center, perform 25 weighted squats, put down the weight and run to opposite side of parking lot, perform 2 double burpees, run back and pick weight back up.
  • We continued this cycle of activity, making our way to the summit of Jucomanjaro for 5 double Burpees (Slowsy with weight, perform exercise, run to next stopping point for burpees, run back to get weight, rinse and repeat).
  • Exercises Performed at the various stops: Squats (x25), Merkins (x25), Monkey Humpers (x25), Push Press (x25), Rows (x25), Smurf Jacks (x25).
  • Carry Weight Back to AO

MARY:
Cashed out with 4ct Flutter Kicks (x50).
COUNT-OFF & NAME-O-RAMA
14 strong.

CIRCLE OF TRUST/BOM:
Q shared a history lesson at top of Jucomanjaro – the cross carried by Christ to Golgotha (place of crucifixion) weighed about 300lbs in totality, with the cross beam (the piece he most likely carried himself up the hill) weighing about 100lbs (according to most historians).  The distance He traveled to Golgotha was 2,000 feet and this path is currently a place for Christian pilgrimage.  It just so happens that 2,000 feet equates to 666 yards (the biblical number for Satan), demonstrating God’s perfect plan and Jesus’ overcoming of Satan at the Cross.  Pretty amazing.

If you want to know how much God loves you, you don’t have to look any further than the Cross. One of the things that keeps us from accepting God’s love and becoming more like him is pride.  Pride is the root source of all or most sin.  Q shared one practical way to battle pride: pray for others.  Looking back at your prayer life, what percentage of prayers would you estimate were about you (Lord, give me wisdom, Lord – protect me and my family, Lord – help me get this promotion, etc.)?  The Lord knows what you need.  Focus your prayer life on praying for others.  This is a great starting point for winning the battle against pride, turning from ourselves and focusing on others (like Christ).
MOLESKIN:
Special thanks to Booster, Bartman, Doubtfire, Spotter, and anyone else who brought some weight to the party.  Extra Credit to Pre-Ruck/Run Crew – Spotter, Waxjob, Doubtfire, Bagger, Erector, and Archie
ANNOUNCEMENTS:

None.

The 7 of Diamonds

THE SCENE: breezy mid 40’s
F3 WELCOME & DISCLAIMER:  Given
WARM-O-RAMA:

20 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 windmills, 15 Moroccan night club
THA-THANG:
We played the 7 of diamonds this morning and won big! We started with a mosey and formed a line for an Indian run and found a nice “diamond-shaped” parking lot. Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

I had 2 rounds planned, but I didn’t think that we would get to the 2nd.  We got 7 diamond merkins at the corners and started on our way back.

  • 14 walking lunges at the beginning followed by a mosey for a little bit.
  • 21 mountain climbers and mosey to the F3 parking lot
  • 28 hello Dolly (single count)
  • jail break to the shovel flag
  • 21 crabets to finish off.

MARY:
I guess you could call the crabets our Mary.
COUNT-OFF & NAME-O-RAMA
16 at JUCO this morning.  Great Friday crowd!
CIRCLE OF TRUST/BOM:
Be a servant leader.  John 13:13-16.  Jesus had just washed the disciples’ feet showing a great example of being a servant leader.  He humbled himself and became a servant to accomplish God’s will on this earth.  Look to His example and remember that being a leader is about serving others.  So, step up and take those leadership opportunities in front of you and serve!
MOLESKIN:
Pre-ruck with Doubtfire, Judge Judy, and Spotter was a great way to start the day!  Thanks men.
ANNOUNCEMENTS:
CSAUP tomorrow!  If you have never done an event like this, I highly recommend it!  It is definitely an experience you will enjoy and not forget.

The monthly challenge is burpees OYO!  Get ’em done boys!