F3 Knoxville

Tag: Erector

Tour de Project

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

  • Imperial Squawkers
  • Grady Corn
  • Sumo Squats
  • Spiderman Merkins
  • TN Rocking Chair
  • Pickel Pounders
  • Pickle pointers
  • Burpees

THA-THANG:

  • String of pearls – do the work, plus one burpee
  • The Bell – 10 box jumps
  • The Old Bell – A burpee
  • K-25 hill – 20 merkins and run it
  • The Pond – 20 flutter kicks and run it
  • North Pole – A burpee
  • Amphitheater – 20 Derkins
  • Playground – 5 pull ups
  • Pool wall – 10 wall-ups
  • Parallel bars – 20 inverse rows, 20 BBS
  • Back Porch – 20 TN Rocking Chairs
  • Fountain – 20 Dips
  • Tennis courts – 3 suicides
  • ORHS – 10 sumo squats (each side) and run it

MARY:
Box cutters, Awkward turtles, Heels to heaven
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

There is a moment that every single person desires. That is the moment is when the people around them suddenly realize that  they are serious. The real deal. Legit.

It’s a common scene in movies. The loud mouthed, trash talker gets put in his place by the unassuming professional, the master in disguise.

But in truth, most of us struggle to even take ourselves seriously. Imposter syndrome is one common name for it, though this moniker is typically invoked to tell someone that they are ok. In F3 we know that this is all too often not the case, so we use the term Mascot. Someone seeking to appear as something they are not. This is counterpoint to a core idea: Esse Quam Videri. To be rather than to seem.

As we enter into the new year, I want this idea to beat at the heart of our lives. In everything we do, we should ask whether we are concerned with the Appearance or the Reality. Do I want to look fit or be fit? Do I want to look like I have my life together or do I want to actually have it together? Do I desire for others to see me as pious or to truly have a heart for God?

Most New Years resolutions are more about appearance. Looking busy. Instead we are going to focus on making small changes, difficult to perceive but powerful because they are sustainable, granting them the advantage of time. Because we don’t want to just look the part. We want to Be the Man.

MOLESKIN:
Praying for Boy George and his family. Best of luck.
ANNOUNCEMENTS:
Convergence Saturday, sign up. MABA has started (We decided you got 18 from the Q). Look for 2 minutes to spend on your cor(e).

New Year, New Opportunity

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 Burpees OYO
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Merkins to “Sally Up” song
Side straddle hop in cadence 20

THA-THANG:
Snake run to coupon pile.

  • 20 curls, run steps, 5 pull ups, 20 curls, 10 thrusters
  • Mosey through campus with the person in the back sprinting to the front.
  • Stopping for 20 BBS, 20 Merkins, 20 guard rail dips
  • Mosey to JUCOManjaro
  • Run to hash mark, 20 2-count flutter kicks
  • Run to next hash mark, 20 squats
  • Rinse and Repeat until we run out of hill or time… Today we ran out of time.
  • Mosey back to the flag.

MARY:
Side cruches (I think… Erector was leading while I grabbed my notes for the BOM).
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:
We typically use this time between Christmas and New Year’s as a time of reflection.
As we wrap up 2022, did you accomplish what you set out to do?
Why or why not? Does it even matter, now that you’re looking back at it, or have priorities shifted?

21 Tips for a Positive New Year
Updated for 2023
1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.
2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.
3. Eat more foods that grow on trees and plants and less foods manufactured in plants.
4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.
5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet,” and neither should you! Watch This.
6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.
7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]
8. Get more sleep. You can’t replace sleep with a double latte.
9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.
10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.
11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.
12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.
13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.
14. Implement the No Complaining Rule. If you are complaining, you’re not leading. Download a free No Complaining Kit here.
15. Read more books than you did in 2022. I happen to know of a few good ones. : )
16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.
21 Tips for 2023
17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.
18. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.
19. Smile and laugh more. They are natural anti-depressants.
20. Make time for relationships. We are better together and the more we connect with great friends the more enjoyable life becomes.
21. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

“He humbled you, causing you to hunger and then feeding you with manna, which neither you nor your ancestors had known, to teach you that man does not live on bread alone but on every word that comes from the mouth of the Lord.”
Deuteronomy 8:3 NIV

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence 7a 1/7 at Bomb Shelter

Racing Snails

THE SCENE:  32 and clear.
F3 WELCOME & DISCLAIMER:  Muttered somewhat incoherently…but you all know the drill!
WARM-O-RAMA:

  • Projectivator
  • KCP
  • Moroccan nightclub
  • Seal squats
  • Down/up dog
  • Merkins
  • Stretch OYO

THA THANG:

Mosey to the Rock Pile.  Toys are set out in a circuit.  Divide into two teams to play Snail Races.

There are two ways to win.  The first way is to move your team’s baby snail to the finish line (baby snail is two touching cones – you move it by placing one cone in front of the other, always touching).  Perform a set, move your baby snail, move to another station of your choice and begin your next set.  The second way to win is to move the big snail into your team’s slime and do 25 SSH before the other team moves him out (big snail is a large tire on a pallet, pulled by a rope).  Any number of team members can move the big snail (1 by himself, or 2 men or 3…)

Stations were;

  1. 10 Pull ups
  2. 30 goblet squats
  3. 15 ball slams
  4. 40 jump rope
  5. 30 derkins
  6. 20 thrusters
  7. 25 stack squat
  8. 20 cmu swings
  9. 10 blockees
  10. 40 curls

 

Mary Recovery

 

Round 2:  Flip the cards.  Repeat the game.  New exercises were;

  1. 10 cmu lunges
  2. 10 hanging leg raises
  3. 40 jump rope
  4. 15 slam ball launches
  5. 30 OHP
  6. 10 plyo merkins
  7. 20 good mornings
  8. 15 farmer step-ups
  9. 40 triceps
  10. 10 burpee jumpovers

MARY:

Omaha’s version of American Hammers

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know – plus Honkytonk visiting from downrange and two 2.0s!

CIRCLE OF TRUST/BOM:

Haggai 2:3-9, “Who of you is left who saw this house in its former glory? How does it look to you now? Does it not seem to you like nothing? But now be strong, Zerubbabel,’ declares the Lord. ‘Be strong, Joshua son of Jozadak, the high priest. Be strong, all you people of the land,’ declares the Lord, ‘and work. For I am with you,’ declares the Lord Almighty. ‘This is what I covenanted with you when you came out of Egypt. And my Spirit remains among you. Do not fear.’  “This is what the Lord Almighty says: ‘In a little while I will once more shake the heavens and the earth, the sea and the dry land. I will shake all nations, and what is desired by all nations will come, and I will fill this house with glory,’ says the Lord Almighty. ‘The silver is mine and the gold is mine,’ declares the Lord Almighty. ‘The glory of this present house will be greater than the glory of the former house,’ says the Lord Almighty. ‘And in this place I will grant peace,’ declares the Lord Almighty.”

“How does it look to you now?”  The reflection this morning was about…reflection.  It was an encouragement to do some reflective thinking in the next few days as we close out the year and make plans to accelerate in 2023.

John Maxwell said, “Reflective thinking turns experience into insight.”.

Peter Drucker said something similar, “Follow effective action with quiet reflection. From the quiet reflection will come even more effective action.”

So, reflecting back on your year as a father, husband, friend…  Use those insights to help ponder your acceleration in the New Year and be even more effective in those roles.

Some questions to ponder

  • What was the most enjoyable part of my work (both professionally and at home)?
  • In what area do I feel I’ve made my biggest improvements?
  • What was the most challenging part of this year for me?
  • Who is someone I got to know better this year?
  • Who do I wish I had gotten to know better in the past year?
  • What was the best way I used your time this past year?
  • What was my single biggest time waster in life this past year?
  • What’s the biggest mistake of the year, and the lesson learned as a result?
  • What was the most fun I had this year?
  • What was my best memory of the year?
  • If I could travel back to the beginning of the year, what advice would I give myself?

 

 

As an AO, at the beginning of 2022, we set these goals.  We did pretty well!!!  Soon into 2023, let’s set some new goals for the group…

  • We now have a few metric workouts to measure performance (military fitness PT, and today’s heavy PT baseline).  Let’s re-do those occasionally to see how our performance is trending.  Weekly Push/Pull/Plank challenge on Slack.
  • Consistency in the gloom and chatter on Slack.  Outside of the gloom – Hiking daytrips…  Dinners…  Bonfires…  Spring camping trip…
  • More deliberate discipleship.  Developing smaller shield lock groups within the larger Project group.  Meditating on and committing scripture to memory.  Leading our families in study, prayer, and faith.
  • More men in attendance. More Sad Clowns who need something like F3.  Specifically, more newly married men and new fathers – those are critical points in a man’s life and full of anxiety.  We have a wealth of experiences to share with those men – let’s find ‘em!
  • Family Workout! It’ll be great to get the families together monthly. It’s also a service to the community to we are uniquely gifted to provide.  I think this will largely define The Project’s evolution in 2022.

 

MOLESKIN:

The workout teetered on the verge of being too complicated – but was still kind of fun!

Intentional Descending Ladder

THE SCENE:
15 degrees but no wind this time.

F3 WELCOME & DISCLAIMER
Properly administered.


WARM-O-RAMA:

  • Run in place
  • High knees
  • Heel Kicks
  • Tempo Squats
  • Tempo Merkins
  • Cherry Pickers

THA-THANG:
After warmups, grabbed a coupon and moved to the parking lot by Hardin Valley Shops.
Descending Ladder – Complete the exercises by doing the reps for each exercise. When done, do a short run around the building. Take the largest exercise off the top and do the list again. Rinse and repeat removing an exercise each time.

  • 19 Mountain Climbers
  • 18 Diamond Merkins
  • 17 Tricep Extensions
  • 16 Dry Docks
  • 15 Crab Toe Touches
  • 14 Bench Presses
  • 13 BBS
  • 12 Squats
  • 11 Baby Arm Circles (both ways)
  • 10 Step-Ups
  • 9 Toe-Merkins (Step-ups)
  • 8 Freddie Mercurys
  • 7 SSH
  • 6 Curls
  • 5 Merkins
  • 4 Lunges (each leg)
  • 3 Overhead Press
  • 2 Jump Squats
  • 1 Burpee

MARY:

No show today

CIRCLE OF TRUST/BOM:

This week is a weird week. Sitting between Christmas and the New Year. The challenge is for us to take advantage of this week and be intentional. Your schedule might be different, family is in town, vacation days from work, etc.

When Jesus was a young man, there was a story about him getting lost from his family. His parents went looking for him for 3 days. They eventually found him in the temple and after questioning him, his response was “Why were you looking for me? Did you not know that I must be in my father’s house?”

Even from the beginning he was very intentional and knew what his purpose here on earth was. May we take advantage of our opportunities and the time we have also.

 

12 Heavy Pains of Christmas

THE SCENE: Cool and misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry Pickers
  3. Tempo Squat
  4. Tempo Merkins

THA-THANG:
Run to the hill on ORAU campus. Do the number of reps, run up and down the hill, do the next rep and all below it (just like the song).

  1. Blockee
  2. Elves on the shelf
  3. Thrusters
  4. Derkins
  5. Big Boys
  6. Lunges
  7. Curls
  8. Rows
  9. Diamond derkins
  10. Tricep extensions
  11. Squats
  12. Blockees

Optional light version was also available:

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:
Extra bur-ur-ur-ur-ur-pees!

CIRCLE OF TRUST/BOM:
The Jews of the Gospels read and studied the Old Testament Scriptures, but missed the coming of the Messiah because they were too focused on the problems in the world around them.  What are we missing about God’s Word because we are too focused on the world around us?
ANNOUNCEMENTS:
Project Christmas party tonight at Pappalock’s.  No shieldlock tomorrow.  Likely no Family Workout on Saturday.