F3 Knoxville

Heavy PT @ The-Project

THE SCENE: Mild & gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Same-old Same-old (SSH, Tempo Squat/Merkins, Imperial Squawkers, LBAC (fwd/bwd), Cherry Pickers, stretch OYO)

THA-THANG:
Easy Mosey to Pool Wall for 5 Wallpees – Mosey to Recruiting Center

  • Each pax needs 1 CMU for timed movements
  • Timekeeper: when pax flips tire 5 times he switches out with someone with a CMU
  • Rotate until everyone gets turn flipping tire
  • Brick Work: Curls
  • Overhead Press
  • Tricep Extensions
  • Rows (Single or Double Arm)
  • Good Mornings
  • Lunges
  • Squats
  • Calf raises
  • Rinse/Repeat

RING OF FIRE – plank/merkin 1 to 3, then back down to 1

Mosey back to Shovel Flag – stopping at Playground for 8 Pull-ups, Pool Wall for 4 more Wallpees

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
13 MEN

CIRCLE OF TRUST/BOM:
Asbury Revival going on now – rekindling that First Love for God the way John describes in Revelation. God is speaking to me from Hosea 10:12, “Sow for yourselves righteousness; reap steadfast love; break up your fallow ground, for it is the time to seek the Lord, that he may come and rain righteousness upon you.” and Psalm 63. What fallow ground is God calling you to break up as you grow in seeking Him?

MOLESKIN:
It’s been several months since I’ve Q’d. It’s nice to be able to stays for an entire workout! What a privilege!

ANNOUNCEMENTS:
Lots of announcements: 3rd F, Family Q, etc – check out Slack

Run Dora with Full Body

THE SCENE: Cold Clear Morning with Frost on the Ground and Clear Skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops, Cherry Pickers, Arm circles, and Merikans.
THA-THANG:
Divide into pairs.  One runs a quarter mile while the other alternates between the two exercises in the list below.  Once both people have done an exercise set, move to the next set.  When they make it through the list, start with the alternate exercise go through the list again.

  • Lunge – 10 ea. leg / Merikan Hammers – 25 of 2 ct.
  • Dips – 20 / Step Ups – 20 ea. leg
  • Side Lunge – 10 ea. Leg / Freddie Mercuries – 10 of 4 ct.
  • Basilisks – 20 / Squats – 20.

CIRCLE OF TRUST/BOM:
Spoke about Imposter Syndrome at work and some of struggles with it

ANNOUNCEMENTS:
Discussed the upcoming Project Saturday Schedule (Family Workout on 2/18 and one at Melton Lake Part on 2/25)

Double Scoop of Jucomajaro with 44 sprinkles

THE SCENE: 52°, Soaked street, dry skies.  Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Harry Rockets, Grass Hoppers, 8 Count Merkin, Growing Arm circles front and back, Cross Knee Plank, Mountain Climbers
THA-THANG:
Mosey to the favorite hill across the street, Jucomajaro.  At every other line did 44 “Sprinklings” of the following

  • N.E.S.W Lunge
  • Squats
  • Merkins (count down and up)
  • Cross Knee Plank
  • Bonnie Blair
  • Dry Dock
  • American Hammer

Flutter Kicks and Ring of Squatting Fire at top.  On the way down did the same exercises.

Once at the bottom, Ran for the top then picked up the 6.

MARY:
Made it back in time for some Imperial walkers, Hello Dolly, Freddie Mercury

CIRCLE OF TRUST/BOM:

I have been crucified with Christ. It is no longer I who live but Christ that lives in me and the life I now in the flesh I live by faith in the Son of God who loved me and gave His life for me. Galatians 2:20

“The problem with a living sacrifice is that it keeps crawling off the alter.”

I’ve been reading A.W. Tozer’s Crucified Life.  Amazing book that makes it clear that the power of the Christian life comes from dying to self and living for Christ.

But there are so many obstacles and I find this to be so true in my life. I want that verse to be true of me, but there are things we must sacrifice.

  1. Safety
  2. Convenience
  3. Fun
  4. Popularity
  5. Worldly Success

“Fun” stuck out to me, but is worth considering.  We have fun out at our AO, we enjoy fun times with the family.  But not everything is fun.  And living the life God wants for us, Fun can’t be the first priority.

I was convicted as I read this is a Poem written on new years day 1945.  With yesterday being my birthday makes me ponder the year behind and ahead in a New Years kind of way:

With every power for good to stay and guide me,
comforted and inspired beyond all fear,
I’ll live these days with you in thought beside me,
and pass, with you, into the coming year.

While all the powers of Good aid and attend us,
boldly we’ll face the future, be it what may.
At even, and at morn, God will befriend us,
and oh, most surely on each new year’s day

The old year still torments our hearts, unhastening:
the long days of our sorrow still endure.
Father, grant to the soul thou hast been chastening
that Thou hast promised—the healing and the cure.

Should it be ours to drain the cup of grieving
even to the dregs of pain, at thy command,
we will not falter, thankfully receiving
all that is given by thy loving hand.

But, should it be thy will once more to release us
to life’s enjoyment and its good sunshine,
that we’ve learned from sorrow shall increase us
and all our life be dedicate as thine.

To-day, let candles shed their radiant greeting:
lo, on our darkness are they not thy light,
leading us haply to our longed-for meeting?
Thou canst illumine e’en our darkest night.

When now the silence deepens for our harkening,
grant we may hear thy children’s voices raise
from all the unseen world around us darkening
their universal paean, in thy praise.

While all the powers of Good aid and attend us,
boldy we’ll face the future, be it what way.
At even, and at morn, God will befriend us,
And oh, most surely on each new year’s day!

But here is the thing. That was written 1945 by Dietrich Bonhoeffer. In prisons on the first day of the year he was killed for his faith.
We have to be willing to give up our lives for God’s glory. Most of us won’t cash that check, but we need to write it and be willing to.
Show that by giving up
Saftey | Convienince | Popularity | Fun | Worldly Success
Instead set your mind on Christ and be able to, at the end of your life, not just the peak and say with Paul:
I have been crucified with Christ, It is no longer I who live but Christ in me. And the life I now live in the flesh I live by faith in the Son of God who loved me and gave his life for me.

ANNOUNCEMENTS:
VQ Friday!

Feb 25: AO scouting at Melton Lake Park, Oak Ridge

Painting Cardinal’s widow’s house.  March 18

Wild at heart retreat: March 24-26 REGISTER HERE

gloom /ɡlo͞om/ (noun) 1. partial or total darkness.

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Bear Crawl in and hi-fives 2x
Motivators 8x
THA-THANG:
YOU VS. YOU WORKOUT #2
1. ~1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / August).
2. Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.
3. Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
4. Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
5. Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice.

This workout will be used to set your baseline score.  We’ll repeat it in August and you can see how your King is accelerating!

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Hungry: the 7th pillar
The verse for this pillar is Proverbs 15:14

“A wise person is hungry for knowledge, while the fool feeds on trash.”
Proverbs 15:14 NLT

Stay hungry!!

“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”
2 Timothy 1:7 NLT
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
VQ Workout Friday Messy Hobbs
2/18 Family Workout at The Project at 8a

  • AO RECON WORKOUT!
    • Off-the-books workout to evaluate whether a new AO should be planted
    • Spread the word to men you know in the East Oak Ridge, South/West Clinton, Claxton, and Marlow communities!
    • Saturday, February 25th
      • 7:00AM
      • Melton Lake Park in Oak Ridge – meet at the rowing center
      • Leaders:  Biohack and Mathlete
  • HOUSE PAINTING FOR CARDINAL’S WIDOW
    • Cardinal’s widow and kids will be moving to a new home in the Karns area.  Before they move, they need help painting some rooms.
    • March 18
    • We will supply the paint, tape, drop clothes, and roller covers.  Plan to bring a roller frame and/or your favorite paintbrush – or just show up to work.  We’ll have a registration sheet to sign-up for 2-hour time block(s).  We’d like at least 6 men for each time block – more is better.
    • Leader:  Skeletor
  • WILD AT HEART: BASIC RETREAT
    • March 24-26
    • ~$50 will cover food, lodging, course materials
    • Jacksboro, TN
    • Friday 2:00PM – Sunday Noon
    • REGISTER HERE
    • Leaders:  Survivor and ICP

 

Heavy Cards

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo squats
  3. Tempo merkins
  4. Cherry Picker
  5. Reach for the sky

THA-THANG:

  1. Mosey to recruiting center.
  2. Carry a block to the theatre stairs.
  3. Draw a card. Do the number of reps.
    1. Hearts – Thrusters
    2. Diamonds – Derkins
    3. Spades – Curls
    4. Clubs – Overhead press
  4. After each card, run up and down the stairs and do a blockee.
  5. Towards the end, we started doing blockees until the six came in.  Hurray for being fast.

CIRCLE OF TRUST/BOM:

I’ve been reading the Gospel of John and it has led me to reflect on my namesake, Andrew’s, role.  Andrew is never considered one of the “main” disciples and is not mentioned nearly as much in the Gospels or the New Testament as Peter, James, John, or even Judas.  However, the Gospels tell us he did some incredibly important things:

  1. He was the first disciple called by Jesus.
  2. He was a disciple of John the Baptist before John points him to Jesus.
  3. He brought his brother Peter to Jesus.
  4. He was a fisherman with Peter.
  5. He brought the boy with the loaves and fish to Jesus so he could feed the 5,000.
  6. He was the first disciple to claim Jesus was the Messiah.

Through these scattered and limited accounts of Andrew, we can draw a few conclusions:

  1. He was seeking God — already a disciple of John the Baptist
  2. He was a man of work — fisherman
  3. He showed up — likely one of the main reasons he was called first by Jesus; he was there
  4. When he saw the Truth, he spoke it — claiming Jesus was the Messiah
  5. Perhaps most importantly, he brought people to Jesus.  The Gospel of John tells us that he brought both his brother Peter and the boy with the food to Jesus and Jesus worked miracles through them both.

If we could simply do what Andrew did, what awesome legacy could we leave behind?  Seek God, put in the work, be where you need to be, speak the Truth, and bring others to Jesus.

ANNOUNCEMENTS:
OTB workout on Saturday at Melton Lake at 7am.  Come help us EH some new Sad Clowns.