F3 Knoxville

Tag: Erector

The Princess Bride

THE SCENE: Cold and frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Imperial Squalker
  4. Tempo merkins
  5. Cherry pickers

THA-THANG:

  1. Run to the parallel bars
  2. 20 inverse rows as we sail to the Cliffs of Insanity!
  3. 10 Wallpies and go over the pool wall.
    1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
  4. Left side plank for 30 sec.
    1. Why are you smiling?
    2. I know something you don’t know.
    3. I’m not left handed
  5. Right side plank for 30 sec.
  6. My way is not very sportsman-like
    1. Hang from the monkey bars for 1 min.
  7. Run to the bell.
  8. Build immunity to iocane powder.
    1. 20 dips
  9. Run to K25 hill and to the top.
  10. Roll down the hill towards the fire swamp.
  11. Run back up and over and leap the fire geyser at the bottom.
  12. Ring of fire as we battle rodents of unusual size.
  13. Squatting ring of fire as we escape the lightning sand.
  14. We are men of action. Lies do not become us.
  15. Death march to the bell as we fall into the pit of despair.
  16. Not to 50! 50 dips
  17. Buddy carry to the playground as we take Westley to Miracle Max
    1. Switch out at the parallel bars
  18. If only we had a Wheelbarrow
    1. Partner wheelbarrow back and forth to the amphitheater
  19. Mawage is what bwings us togetwar, today
    1. Al Gore while we quote the scene (Wuv, twoo wuv also)
  20. The chase! Jail break to the shovel flag.  No wammies!
  21. My name is Inigo Montoya. You killed my father. Prepare to die.
    1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
  22. To the pain!
    1. Ring of fire.

CIRCLE OF TRUST/BOM:

“We are men of action. Lies do not become us.”

Who do we lie to?  Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.

Think of your legacy.  What do you picture? Money? A business? Heirlooms or possessions?

Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be.  However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family.  The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.

ANNOUNCEMENTS:
Last week to sign up for Dog tags.  Q 101 coming up.  Valentine’s week is VQ week.

You Gotta Fight For Your Right…

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 21
5 burpees on your own
Plank Variations (left arm up, reach through, repeat otherside)
Cherry Pickers
10 tempo squats
10 Windmills in cadence
Side straddle hop in cadence

THA-THANG:
Mosey towards JUCOMANJARO stopping at the guardrail

  • 20 dips, bearcrawl across the street, bernie back 2x’s until we were sure it was a she and not an FNG

Continue Mosey towards JUCOMANJARO stopping in the Hard Knox parking lot for wheelbarrows. Pick up the 6 and head across Hardin Valley to our hill.

  • Sprint to first stripe 5 Burpees
  • Next stripe 10 Burpees
  • Next stripe 10 Burpees
  • Repeat with Squats, Derkins (w/ Bernies), Flutter Kicks
  • 20 Heels to Heaven at the summit
  • 20 Soul Claps on the way down
  • Mosey back to the Hard Knox parking lot guardrail
  • 20 dips, bearcrawl across the street, bernie back 2x’s
  • Mosey to coupons stack by the flag

MARY:

  • 20 curls, 5 blockees 2x’s
  • Muder Bunnies to the block pile to return the CMU

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:
Message:
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.

Fighter: the 6th pillar
The verse for this pillar is Ephesians 6:12

“For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places.”
Ephesians 6:12 NLT

Fight for the right things!!

Either the world will discipline your children or YOU WILL!

“God blesses those who work for peace, for they will be called the children of God.”
RED LETTERS
Matthew 5:9 NLT

Never fight for pride.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Killer Abs

THE SCENE:

40’s and clear

F3 WELCOME & DISCLAIMER

Given and received.
WARM-O-RAMA:

Cherry Pickers
Tempo Squats
Harry Rockets
Tempo Merkins
Baby arm circles forward
Baby arm circles back

THA-THANG:
Mosy to the big parking lot by the new math/science building.
Start with 5 hand-release-merkins and run to the first exercise. Complete the first and return to start. Do 5 HRM at the start every time and then continue to the next exercise. Continue down the ladder doing an exercise and then return to the start for 5 HRMs.

Exercises are:

  • 20 BBS
  • 40 Pickle Pounders
  • 60 Box cutters
  • 80 Hello Dolly’s
  • 100 LBC
  • 80 Freddy Mercury
  • 60 Pickle Pointer
  • 40 Flutter Kicks
  • 20 Rainbow Drops

Finish it out with some exercises at the math/science building wall:

  • 20 Derkins
  • 20 Step ups
  • 20 Irkins
  • 20 Box Jumps

MARY:
Imperial walkers
Hill Billy Walkers

CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #5

Let’s review the facts…

Fact #5 – Laziness begets laziness

Consider this verse:

Slothfulness casts into deep sleep and an idle person will suffer hunger.

– Psalm 19:15

The first part of this verse indicates laziness makes you tired or sleepy. Notice it’s not the other way around. It’s not that tiredness makes you lazy. It’s not that you’re tired so you are lazy, it’s the other way. Laziness makes you tired. We can’t even trust our feelings and body in this case.

Also, remember fact #2: The sluggard is wiser in his own eyes than seven men who can answer sensibly.

The lazy are self-deceived. They can’t trust their thoughts and now they can’t trust their feelings. This is getting tricky and a cycle that be a trap. You think you’re tired and need to rest but maybe you’re just lazy?

Of course, tiredness is a thing and real but we can’t always trust our self-evaluation.

I challenge all of you to watch out for this laziness trap.

Reinvigorate and Replant

THE SCENE: Some of the most beautiful gloom I’ve ever seen.
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:

  • RFTS / LIH
  • Shoulder burn
  • WMH
  • Finkle swings

Partner up – grab one block per pair.  Partner 1 moseys with the block.  Partner 2 completes 20 merkins then runs to catch up and takes the block from his partner.  Keeping switching roles until we arrive at the King’s parking lot.

THA THANG:

Dora-style work

Partner 1 performs exercises

Partner 2 takes a lap around the island.

After each set is complete – both partners run up the hill and back

  • 50 SQUAT AND CURLS
  • 75 LUNGE PRESS
  • 100 CMU SWINGS
  • 125 CURLS
  • 150 HEAVY LBC
  • 125 TRI EXTENSIONS
  • 100 DERKINS
  • 75 HEAVY FREDDY
  • 50 BLOCKEES

MARY:

PAX choice for 3 minutes

COUNT-OFF & NAME-O-RAMA

16 men and 1 2.0

CIRCLE OF TRUST/BOM:

Cardinal made his living as the pastor of a church in Harriman.  Years ago, he received two job offers on the same day.  One was a larger established church.  The other was a tiny country church that was actively disappearing.  He took his family to the smaller church.  He had a passion for “revitalizing” and “replanting” churches – that’s how he said it.

During the last week, I’ve heard this from many of you and from scores of men around the world who have reached out…I’ve also thought it myself – “That could have been me.”  It makes me reflect on how precious life is and on what my priorities are.  Sometimes my highest priorities do not always get the best of me and the most of me.

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be.  Remind me that my days are numbered how fleeting my life is.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

Several PAX shared how they can reset on their highest priorities to make sure they are giving their best to what is most important.  Make sure you are taking your role and responsibilities seriously (e.g., make sure your M will be taken care of if you were to die suddenly).

I think our friend Cardinal would be thrilled to know that even his death caused so many men to be revitalized and replanted in their responsibilities and priorities.

MOLESKIN:

This workout was inspired by the beatdown I suffered at the hands of Feeny on Monday.  I was still sore when we started it all again!

PRAYERS / ANNOUNCEMENTS:

Prayers for Cardinal’s family, for the Rampart men, and for Cosmo’s family

Keep it Simple

THE SCENE: the Project, a few puddles, and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 harry Rockettes, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers

THA-THANG:
Mosey to toward the friendship bell stopping short at the corner of the gravel path. Do a burpee mile. 12 burpees followed by one lap. Repeat 4 times total.

Mosey to the amphitheater:

  • 25 merkins
  • 25 heels to heaven
  • Run to the pool wall
  • 10 wall ups
  • 25, 2-ct Imperial walkers
  • Run to the playground
  • 5 pull-ups
  • 25 squats

AMRAP

MARY:

Freddie Mercury, LBCs, 6″ LBCs, protractor, planks

COUNT-OFF & NAME-O-RAMA

10 kicked the morning in the teeth today!

CIRCLE OF TRUST/BOM:
“Teacher, which is the great commandment in the Law?” And He said to him, “ ‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.”

Matthew 22:36‭-‬40 NASB1995

Imagine what your life could be like if you just kept things as simple as those commands. No complicated relationships. No justification for rude behavior. Simply everything that we do, if we act out of love and kindness for others, we could make the world a different place.

MOLESKIN:

ANNOUNCEMENTS: