F3 Knoxville

Tag: Chaco

Project back blast 06_09_2020

THE SCENE: beautiful june day. high 60s
F3 WELCOME & DISCLAIMER

Welcome & Disclaimer (Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance)
Note: Due to Corona virus, lets stay 6 feet apart, will not do any partner exercises or shared CMUs.


WARM-O-RAMA:

•Side straddle hops (IC) 4ct
Plank with stretching and hand release merkins.
•Cherry pickers

THA-THANG:

2 lines or one depending on number run to the track field.
Stop at dip station. Partner up with one doing 10 dips and the other doing merkins until dips are done. Repeat 3 times for a total of 30 dips.
Mosey to track start line and do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
  • 7 Burpees
  • 7 Merkins
  • 7 2 count flutter kicks,
  • 7 SSH,
  • start a new set every 1:20
  • add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then start the modified Charles Bronsen. At the track, sprint 50 yards, bear crawl 30 steps, then mosey to starting point for a rinse and repeat for each exercise.
  • 50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
  • 30 dry docks then rinse/repeat.
  • 50 LBC’s, rinse/repeat.
  • 50 squats

MARY:
no time for mary this time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to think about celebration. One member just found job and the other is getting good news about his sick mother. The challenge during these trying times is to think about the good we receive and often ignore. Instead if ignoring, take the time to celebrate it.
MOLESKIN:
none
ANNOUNCEMENTS:
none

The Strength of Patience

THE SCENE: 65 and partly cloudy – good gloom for perfect sunrise

F3 WELCOME & DISCLAIMER

  • NOT A PROFESSIONAL
  • FREE WORKOUT – Own volition – take care/modify as needed
  • CELL PHONE for emergencies
  • CORONA – maintain distance, wear gloves, don’t share equipment, spit/blow nose away from others!

WARM-O-RAMA

  1. Projectivator x8 (good for the brain too)
  2. Tempo Squat x10
  3. Cherry PIcker x8
  4. Mtn Climber x10
  5. Tempo Merk x10
  6. LBAC – F/B X10/each way
  7. Alternating Overhead/Seal Clap x10
  8. Mosey to Toy Box (Recruiting Ctr)

THA-THANG:

FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper Body: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
Lap Parking Lot with CMU

2. CORE: P1 – 200 LBC (switch every 20)
P2 – 6” Leg Lift while holding CMU above head
Lap parking lot with CMU

3. LOWER/LEGS: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
Lap parking lot with CMU

DEJA-VU (from last HEAVY PT – single rounds)
o Curls x20 – FARMER CARRY (FC) TO NEXT PARKING ISLAND – Overhead Press x20 – FARMER CARRY BACK
o Lateral Step-up x20 – FC – Single-arm Row x10 each arm – FC
o Thrusters x20 – FC – Tri Ext x20 – FC
o Kettle Swings x20 – FC – Am Hammer 20x (2-ct) – FC
o Blockees x10 – FC – Curls x20 – FC

MARY: Heels to Heaven x10, Starfish x10

COUNT-OFF & NAME-O-RAMA
6 STRONG: ERECTOR, KICKFLIP, ROCKET, CHACO, SLAPPY, SNAGGLETOOTH

CIRCLE OF TRUST/BOM: Strength to Wait with Patience

May you be strengthened with all power, according to his glorious might, for all endurance and patience with joy. (Colossians 1:11)

“Strengthened” is the right word. The apostle Paul prayed for the church at Colossae, that they would be “strengthened with all power, according to his glorious might, for all endurance and patience” (Colossians 1:11). Patience is the evidence of an inner strength.

Impatient people are weak, and therefore dependent on external supports — like schedules that go just right and circumstances that support their fragile hearts. Their outbursts of oaths and threats and harsh criticisms of the culprits who crossed their plans do not sound weak. But that noise is all a camouflage of weakness. Patience demands tremendous inner strength.

For the Christian, this strength comes from God. That is why Paul is praying for the Colossians. He is asking God to empower them for the patient endurance that the Christian life requires. But when he says that the strength of patience is “according to [God’s] glorious might” he doesn’t just mean that it takes divine power to make a person patient. He means that faith in this “glorious might” is the channel through which the power for patience comes.

Patience is indeed a fruit of the Holy Spirit (Galatians 5:22), but the Holy Spirit empowers (with all his fruit) through “hearing with faith” (Galatians 3:5). Therefore Paul is praying that God would connect us with the “glorious might” that empowers patience. And that connection is faith.

 Devotional excerpted from Future Grace, page 169

MOLESKIN:
That Flora 1-2-3 was murder! Lots of good moaning and mumblechatter…

ANNOUNCEMENTS:
ROCKET ON Q NEXT TUESDAY, SLAPPY ON THURSDAY FOR HEAVY PT

The Second Time is Better

THE SCENE:  67 and clear
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Cherry pickers x 7 IC
  • Tempo squats x 7 IC
  • Imperial Walkers x 7 IC
  • Hillbillies x 7 IC
  • Mountain Climbers x 10 IC
  • Knee tap Merkins x 7 IC
  • Projectivator from 7

THA THANG:

Short mosey to the bars…
15 muscle-ups on the wall + 15 dips on the bars (x3 Rounds)

 

Mosey to K-25 Hill

DORA

Partner 1 – Up the hill

1st time – Sprint

2nd time – bear crawl

3rd time – Bernie

Partner 2

45 burpees

45 BBS

45 lunges (2-ct)

45 squats

45 Merkins

 

Mosey to the Friendship Bell

11s; Dips and Derkins + 5 box jumps between each set

 

MARY:

Mosey back to the flag for some Mary

  • Sleeping Hillbillies L&R
  • Flutter Kicks
  • Freddy Mercury
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

Me and 6 of the best men I know

CIRCLE OF TRUST/BOM:

Did that workout seem familiar?  It was a do-over of my first ever F3 workout – one that Snaggletooth Q-ed last April.  Our first time, my performance was terrible.  I couldn’t finish the muscle-ups, was sucking for air like a drowning swimmer, felt ready to vomit at any moment, and was wondering why Archie would invite me to participate in such agony.  You guys dragged this sorry FNG around the park while he muttered to himself, “what the heck am I doing out here at 5:30 in the morning??”  Our second time, however, my personal performance was considerably better than the first.

Let’s talk a minute about regrets.  I’ll start with one of my own…

My wife was 10-weeks pregnant until we lost our baby last week.  We will surely be grieving that loss and processing our emotions for a long time.  While I’m not ready to talk about those feelings publicly – I am going to talk about my response to our tragedy.  You see, this isn’t our first time.  Eight years prior, almost to the day, we lost another baby – what would have been our second child.  Just like my first time doing this workout was a terrible performance, my first time leading after that tragedy was dreadful.  My wife and I grieved our loss separately – I did not try to communicate my feelings and I didn’t pursue hers well.  After just a few days, I went on a work trip to Las Vegas and left her to mourn with our infant son.  At the time, I had some unhealthy habits (self-centeredness, jealous thinking…) and few healthy habits (wasn’t exercising or praying regularly, no shield lock with other men…).  I’ve spoken before about a season of complacency in my marriage. It would be years later before I realized that the origin of that complacency may have been this occasion and some of the aftermath.  Little did I know how lasting an impact it would have… how that curve in the road would redefine us for a time.  My uninspired response and retreat after our shared trauma made an agonizing season even harder – and it is one of the biggest regrets that I have.

This second time isn’t any easier.  In fact, for a multitude of reasons – it seems to be much harder on both of us.  However, I have an opportunity to relive that regretful experience from 8 years ago.  This time, my response can be less selfish and more considerate.  I can think less often of myself and more often of the ones who I’m charged to support and lead.  I can engage with my wife and embrace her often.  I can pray for her and with her.  I can talk to her about my sadness.  I can grieve with her and be there to support her.  I can talk compassionately with our other kids – who are also confused and saddened by our circumstances.  I can continue to care for my physical and emotional health so that I can effectively lead my family.  Our second time, my personal performance will be considerably better than the first.

BB Reader – Are you ready to do something courageous?  Let’s reflect now on you…  What is something that you regret?  Write it down.  Why did you make that choice or decision?  Write it down.

Proverbs 26:11 “As a dog returns to its vomit, so a fool repeats his foolishness”

What specifically would you do differently if you are one day in a similar situation? Write it down.

  • What would you say differently?
  • How would you process your thoughts differently?
  • What would you do differently?
  • What would you not do or say?

Proverbs 24:16 “Though a righteous person falls seven times, he will get up…”

You may not ever get a chance to re-do your regret, but what can you do about it today?  Write it down.

  • Issue an apology?
  • Make a recommitment?
  • Take a step toward a long-abandoned dream?
  • Cast-off unhealthy habits which will set you into a tailspin next time?
  • Incorporate or continue healthy habits to be better prepared for next time?

MOLESKIN:

T-Claps to Snaggletooth for creating today’s workout and Q-ing it a little over a year ago

Hat-tip to Archie for pulling me out to F3

I know that, sadly, other HIMs have a wife who has, or will, experience a miscarriage.  If you want to work through that agony with someone who can relate, DM me on Slack and we’ll get together.

ANNOUNCEMENTS:
Pool Boy on Q tmrw at JUCO, Snaggletooth for Heavy PT on Thursday, Mailbox on Friday at JUCO

Project celebrates Chaco’s birthday!

THE SCENE: slight mist throughout workout.
F3 WELCOME & DISCLAIMER:Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to…
WARM-O-RAMA:

Side straddle hops (IC) 4ct
•Squats (IC) 4ct
• projectinator
•Cherry pickers
•Wind mills

THA-THANG:

2 lines or one depending on number of people to the peace bell.

This Q was in honor to chaco for his birthday. I learned a couple of things about him, he played around with surfing for a bit. So every time we do a burpee its a surfee (land on back foot in surfer position).
At the peace bell do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
  • 7 Burpees
  • 7 Merkins
  • 7 2 count flutter kicks,
  • 7 SSH,
  • start a new set every 1:30
  • add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then mosey to K25 hill.
Chaco liked Chuck Norris, but he isn’t in lexicon. So I did find Charles Bronson.  Here is modified Bronson.
3 cones. First two about 80 yards, the second cone is ten yards after that. We are modifying this to have hill sprints instead of staring sprint to second cone. At starting point, perform:
  • 50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
  • 50 Merkins then rinse/repeat.
  • 50 surfees (instead of burpees for Jeff).  rinse/repeat.
  • 50 LBC’s, rinse/repeat.
  •  Finish with 50 Jump Squats rinse/repeat.

MARY:
no time today
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, highlighted how we can use those around us as examples of good and what we can strive for in improving ourselves. Used Chaco as an example of thoughtfulness, and provided some of the many examples he has demonstrated.
MOLESKIN:

ANNOUNCEMENTS:
none

Tire flipping fun

THE SCENE: 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the recruitment center.  We had rounds of 3 exercises set up to be completed until the timer goes off. The timer is alternating after each round, 8 Tireflips and 20 sledgehammer swings. Each round was repeated once, so each PAX did each exercise twice and flipped and hit the tire with the sledge.

  • Merkins
  • OH presses
  • Tricep extensions
  • Curls
  • Rows
  • CMU swings
  • Squats
  • Lunges
  • Calf raises
  • Heavy Freddie’s
  • American Hammers
  • Big boy situps

MARY:
No time
COUNT-OFF & NAME-O-RAMA
4 HIMs crushed it!
CIRCLE OF TRUST/BOM:

This morning I wanted to share a great passage about worrying.

“For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.
Matthew 6:25‭-‬34 NASB

This doesn’t mean that we just sit around and wait for what we need to drop in our lap. We take our lives one day at a time. We plan our futures knowing that we can’t control every aspect of it and with good stewardship in mind. Live for today while you have it. Don’t worry about tomorrow because it doesn’t benefit you or anyone else.
MOLESKIN:
I am loving the access we have now to our coupons!
ANNOUNCEMENTS:
Convergence at JUCO March 28.