F3 Knoxville

Tag: Chaco

Track laps and core

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the high school track and discover a CMU and 10 lb. plate on the opposite end.  PAX lined-up on their 6 head-to-head and toe-to-toe every other person.  While one PAX runs a lap, others pass the cmu overhead to the next person in line.  Once everyone has completed a lap, repeat with american hammers using the 10 lb. plate.  Perform 4 count and pass to the next PAX.

There may have been another round of this, but I don’t recall.  I am just posting this because Chaco didn’t. (Got to give everyone credit!)

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
7 HIMs at the Project
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

JUCO Slaughterhouse II- Veterans’ Day Special

THE SCENE: Clear, chilly, full moon; 6 point buck watched over the sophomore hill setup… he approved.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 10

Windmill x 10

Cherry Pickers x 10
THA-THANG:

  • Indian Run (last man up) to Sophomore Hill to celebrate Forrest Gump: partner up. PAX 1 “Shrimps” up the hill, LT Dan back down, and complete a Diamond Clock. PAX 2 celebrates legs with 10 “Mrs. Gumps” (monkey humpers w/sound effects), Range Targets down the hill, then Lunge Walks back to start point.  Trade positions to complete the set.
  • Run Forrest Run to the CMU pile and bulldoze to the parking lot. Keep your partner and DORA 100 “Jennys” (modified hello dollys), 200 BBS with CMU, 300 pullovers (over-planned, no chance of completing in time allotted)
  • Mosey back to AO, complete side crunches to run out the clock.

CIRCLE OF TRUST/BOM:
“Greater love hath no man that to lay down his life for a friend”, many have made that sacrifice, but it sucks for everyone involved. I pray that none of you are ever put into that type of situation. “Husbands, love your wives as Christ loved the church”- we’re not getting nailed to a cross for them, so how do we love them? Visit 1 Corinthians 13- Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful…” If someone asked your wife to describe you, in full honesty, would patient and kind be the first words out of her mouth? Honestly, I’d be 0 for 9 on that list. As HIMs, we need to strive to be better at love, toward our neighbor, our family, our friends. We need to bring peace with us wherever we walk, not chaos. Walk into your home, your work, your church, your life, prepared to be humble and peaceful.
MOLESKIN:
Prayer requests: Commission’s friend and mentor Dillard passed away; pray for peace and healing for the loss. Nutmeg’s father undergoing a major surgery. Pete Billingsley’s health as he struggles with a dire heart issue.
ANNOUNCEMENTS:
Congrats to JUCO for taking the AO Brolympics title, and to Spotter for nearly beating Woodshack out of the individual title.

Break Out!

THE SCENE: 41 and clear
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Windmill IC x 8
Seal claps IC x 8
Randys IC x 8
Motivator IC x 8
5 Burpees OYO
10 Dips + 10 Derkins (2 Rounds)

THA-THANG:

Mosey through the woods to the learning center where we will do “The Breakout”.

My phone has a metronome clicking at 55 bpm…  For the next several minutes, you need to keep moving in timing with the metronome.  I’ll call an exercise that is on the board.  No stopping allowed, only switching of exercises.

The board: Numerous index cards are spread about, face down….  Two PAX draw a card, read the exercises, and jailbreak around the lot (about 1/8 mile).  While waiting for the runners, remaining PAX perform exercises called by Q (must be one showing on the board) in timing with the metronome.  When a runner returns, next PAX draws a card, reads, sprints…. Rinse and repeat.

The phone is locked with a 4-digit pin.  Four of the exercise index cards also contain a number.  PAX keep working until they expose all 4 cards with numbers.  Then they must break the code….  Once all four numbers are known, the each returning runner tries to “break the code” and unlock my phone using the numbers.  If you guys are good guessers, we can finish the work in just a few minutes and break outta here!  Then again, there are 24 possible permutations of 4 numbers, so…. we might be here a while….

Code deciphered….1-0-1-8.  Break out!

Mosey to Pollard Hill for 11s (Bodybuilders/CDDs)

MARY:

Side crunches
Xs and Os

COUNT-OFF & NAME-O-RAMA

7 HIMs

CIRCLE OF TRUST/BOM:

“Because of laziness the roof caves in, and because of negligent hands the house leaks”.  Ecclesiastes 10:18.

Let’s talk about complacency…specifically about complacency in your marriage.  On a scale of 1-to-10, how complacent are you right now about your relationship with your wife?

If it’s been months since you’ve taken your wife on a date, if you are no longer confiding in her, if you are your worst self when you are around her, if the sex has gone cold, if you’re not often giving her your undivided attention, if you are not asking about her feelings and dreams, if you feel distant around her – you’ve become complacent about the most important relationship in your life. Complacency is the subtle and silent enemy of your marriage.

Men tend to be goal-oriented – but your relationship with your wife is a journey that is never complete.  It’s a goal that will never be “finished”.  Don’t settle down, because it’s not a very big step from contentment to complacency.  Comfort, which is a great thing in relationships, can give root to laziness.

If this is you – my challenge to you is to BREAK OUT of the complacency!

It doesn’t have to be extravagant like planning a surprise vacation….  Just be more deliberate and less lazy about the connection you have with your wife.  Ask her more questions.  Mix up the daily routine.  Do something sweet.  Be playful.  Be spontaneous.  Play a game together.  Schedule more sex.  Share a fantasy with her.  Pray with her specifically about her struggles.  Don’t mumble “I love you” out of habit or duty – say it and mean it.  Tell her why you love her, and what you love about her.  Simple things can have a profound impact.

“…The complacency of fools destroys them” (Proverbs 1:32).  My complacency about my marriage cost me a couple of years of what could have been far more intimacy and joy.  At one point, that complacency could have destroyed my marriage.  If you are as deeply and profoundly complacent about your marriage as I have been in the past (I hope you are not!) … winning back her trust and her heart will likely take time and will require a consistent pursuit on your part.  Be courageous and decide today to make that investment, because nearly no other pursuit on this earth is more worth it!

Is your house leaking because of negligence?  Is your roof caving in because of laziness? If contentment has led to complacency, if you have become stagnant in the pursuit of your wife’s heart, if you are taking your marriage for granted….it’s time to shake off the rust and BREAK OUT of that complacency!  This week, do something intentional to strengthen the bond and spark a little delight in your marriage.

MOLESKIN:

Prayers for the traveling Snagg Family

Prayers for Samaritan’s sister-in-law

Good to have Abscess with us!

Hat tip to Abscess for sharing a personal impact/perspective during the CoT – we appreciate you, brother!

Hat tip to my wife for the idea for this week’s Thang.

If you take me up on my challenge to “do something intentional to strengthen the bond and spark a little delight in your marriage”, post about it on the Group Me thread!

 

ANNOUNCEMENTS:

Brolympics

The Return of Burpin’ Bernie

One comment

THE SCENE: 40ish, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Windmills
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Line up on curb and run at 50% to other side of launch parking lot. 40xCalf Raises on opposite curb

Run back at 75% effort. Performed 20 4-count Rocky Balboa’s

Mosey to the large parking lot for the return of an old friend.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. Last time we had about 3 of the PAX finish all ten levels, this time I believe it was 7-8 PAX.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
23 HIMs.  Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Christ addressed the church in Laodicea in Revelation 3 saying, “‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” The church had become complacent with where they were spiritually and Christ reprimanded them for it. Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally. 

MOLESKIN:

Shoutout to Erector and Anchorman for knocking out a long pre-run.

ANNOUNCEMENTS:
Canned food drive for Second Harvest

THE SCENE: 34 degrees bit crispy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bunch of burpees
THA-THANG:
Dora 200 squat press, 200 curls, 200 tris

Moseyed to sophmore hill bear crawled up the middle followed by Captain Therkin at every corner

MARY:
Imperial walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Worship our father through the hardest trials of life. God is greater than our trials!
MOLESKIN:
Would have broken 30 if Nutmeg had shown up…..just sayin.
ANNOUNCEMENTS:
Bring the canned good next week!  Brolympics next Saturday!