F3 Knoxville

Tag: Erector

JUCO lazy morning #2

THE SCENE: Hot and steamy morning.

WARM-O-RAMA:
plank leg stretches
cobra stretch (up dog)
SSH
wind mills
tempo merkins

THA-THANG:

Mosey to big parking lot to try out the Motor City Shuffle. Traveled 2 parking lines via the following sequence:

  • Lunge each leg
  • Burpee broad jump
  • Merkins x5
  • Plank Jacks x5
  • Frog Jump

Rinse and repeat until you arrive or are gasping for breathe.

Mosey to coupon pile for the following circuit.

Heavy: at coupon pile

  • 30 squat thrusters
  • 30 bend over rows
  • 30 Tri Extensions

Pull up bars: at top of stairs by coupon pile

  • 10 Pull ups/Bar Hangs
  • 10 hanging leg  ups
  • 10 Merkins

Abs: in front of rec center

  • 30 BBS
  • 30 4ct Flutter Kicks
  • 30 4ct American Hammers

Legs: at bottom of hill by rec center

  • 30 Bobby Hurleys
  • 30 Lunges
  • 30 Squats

Continue circuit for about 1.5 rounds until close to time.

Mosey back to flag

MARY:
tempo squats about 20
flutter kicks to time
CIRCLE OF TRUST/BOM:

Little known facts about laziness #2

little known facts about laziness #1

They don’t know they’re lazy

Prov 26:16

The sluggard is wiser in his own eyes then seven men who can answer sensibly.

Proverbs paints a picture of the lazy and challenges us to take a look at ourselves. Is this me? What areas is this happening in my life? If I feel convicted and deny it, watch out! When I’m lazy I don’t know it and have all the excuses no matter how many reasonably people point it out to me. 😬 ouch!!

This is something I’ve been challenged with recently in my own life particularly with my family. Being intentional with spending time with kids and wife and not turning off at the end of the day.

This is our challenge today

ANNOUNCEMENTS:
JUCO convergence tomorrow!

Wrong Turn

THE SCENE:  65 and clear.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA: 

Motivators
Seal squats
Cherry Pickers
LIH
Cobra
Merkins
Squat 180
Double-tap squat

THA THANG:

Mosey to the TOMO parking lot – split into 2 teams.  One die with numbers 1,2,3.

Team 1 rolls the die, then runs that number of laps up the stairs and back around.

While Team 1 runs, Team 2 works through the exercises until laps are completed.

When last man from Team 1 returns from laps, other team rolls.

When list is complete, knock down a cone and start again.

* Timer set for 2 minutes.  Every 2 minutes stop and do 15 merkins *

Repeato for 25 minutes.

See how many times each team can work through the list.

Exercises:

  • 10 Monkey Humpers (4-count)
  • 15 Mountain climbers (4-count)
  • 10 Iron Mikes (10 each leg)
  • 15 Side crunches (15 each side)
  • 15 Squat jump 180s
  • 15 BBS
  • 15 Double-tap squats
  • 20 Dollys (4-count)
  • 10 Pendulum lunges (10 each side)
  • 20 LBCs

 

Mosey to Maple Street parking.

  • Bear crawl one parking line, 15 merkins, mosey to the end.
  • Plank…Sprint!
  • Bear crawl two parking lines, 10 merkins, mosey to the end.
  • Plank…Sprint!

MARY:

Mosey back home for some quick Mary.

  • Guantanamo
  • H2H

COUNT-OFF & NAME-O-RAMA

Me and 18 of the best men I know

CIRCLE OF TRUST/BOM:

June 29th, 1914 – 108 years ago – the world was just starting to come apart at the seams.

It started the day before…Archduke Franz Ferdinand, heir to the Austro-Hungarian Empire, was visiting Sarajevo.  Six terrorists, who were furious about the annexation of Bosnia and hellbent on doing something about it, had spread themselves out along his motorcade route.  As the archduke’s vehicle approached, a terrorist threw a hand grenade at the open car, but the grenade only wounded members of the entourage.  Nobody was killed, the archduke wasn’t even injured, and the terrorists all got away.  After settling down and complaining to the Austrian administration about the poor security, later in the day Ferdinand decided to go back out into the city to visit his staff who were wounded and in the hospital.

En route to the hospital, the archduke’s driver took a wrong turn, backed down the street, and momentarily came to a stop in front of a café.  It was at that very café that the frustrated would-be assassins who had escaped earlier in the day, were getting drunk.  When they saw the car sitting there, I imagine they were astonished at a second chance to commit their planned murder. 19-year-old Gavrilo Princip stepped out of the crowd and fired two shots, killing the Archduke and his wife, Sophia.

And thus began a sequence of events that is a tragedy without parallel in all human history.  That driver’s one wrong turn, a simple stupid mistake – inadvertently aided an assassination that was the spark that lit off World War I.  That event led to the deaths of 10 million soldiers and civilians…destroyed most of the empires and dynasties of Europe…created the conditions for the rise of communism… One wrong turn can be ruinous… 

One wrong turn in your life can be ruinous…  One extra stupid decision (to drive after too many drinks…to see that ex-girlfriend who is in town for the weekend…) can RUIN you.  Even small bad decisions can damage your reputation…impact your health…cost you respect from loved ones…cost you a lot of money…or a job…or a friend.  There are very real consequences to poor decisions. 

HOW do we prepare against and protect ourselves from making a wrong turn – from acting in foolishness?  According to the F3 Q-Source, we do 2 things; BUILD GUARDRAILS and SEEK ACCOUNTABILITY. 

Build Guardrails
Proverbs 5:23, He will die for lack of self-control.
Proverbs 1:7, Only fools despise wisdom and discipline.
The HIM builds Guardrails in his life.  Guardrails are routines, habits, disciplines that you establish in your life to keep you focused on being a HIM and keep you resisting those things which would drag you down.  Guardrails. Habits. Routines that keep you out of the ditch and on the road.
Here’s a question for you, BB reader:  You know your tendencies, you know your urges, your vices – now think about this – what Guardrails do you need to build and strengthen to keep you away from those ditches?  What habits, what routines do you need in your life?

Seek Accountability
Proverbs 12:15, Fools think they need no advice, but the wise listen to others.
Proverbs 13:20, Whoever walks with the wise will become wise; whoever walks with fools will suffer harm.
If you aren’t already doing so, you need to be locking shields with other men who are striving to live virtuously.  You need trusted men in your life whom you can be vulnerable with, who’s counsel you value.  You need men who are watching your six as you watch theirs – and who’s duty it is to speak candidly to you if they see you acting foolishly or walking toward danger.
Last question for you, BB reader: Do you have those men in your life?  If not, who?

Here’s the takeaway:  To prepare against making poor decisions in life – big and small – you need guardrails and you need accountability.  The HIM works to develop both. 

MOLESKIN:

Nice to see Limo back out with us!  Nice to see Boy George come out for Rush!

Hat tip to Wax Job – he led a workout very similar to this about 3 years ago…  It’s a classic!

Prayers for our brothers who are injured, ill, awaiting surgery, and/or going through hard times.  Prayers for those traveling.

ANNOUNCEMENTS:

Convergence at JUCO, Saturday

Family Workout at the Project, July 9th, 9:00 AM

Hawks

THE SCENE:  62 and clear.
F3 WELCOME & DISCLAIMER:  Administered.
WARM-O-RAMA: 

  • Knox CP
  • M Nightclub
  • Fence steppers
  • Pendulum lunges
  • Scrape the tip
  • Double-tap squat
  • Mosey to the playground:  5 pull-ups + 1:05 plank + 5 pull-ups + 1:05 plank + 3 pull-ups

THA THANG:

Mosey to the parking lot – split into 2 teams.  One die with numbers 1,2,3.

Team 1 rolls the die, then runs that number of laps up the stairs and back around.

While Team 1 runs, Team 2 works through the exercises until laps are completed.

When first man from Team 1 returns from laps, other team rolls.

When list is complete, knock down a cone and start again.

* Also…there is a timer set for 2 minutes.  Every 2 minutes stop and do 15 merkins *

Repeato for 25 minutes.

Exercises:

  • 10 Monkey Humpers (4-count)
  • 15 Mountain climbers (4-count)
  • 10 Iron Mikes (10 each leg)
  • 15 Side crunches (15 each side)
  • 15 Squat jump 180s
  • 15 BBS
  • 15 Double-tap squats
  • 20 Dollys (4-count)
  • 10 Pendulum lunges (10 each side)
  • 20 LBCs

MARY:

Mosey to the playground:  5 pull-ups + 15 diamonds + 5 pull-ups + 10 diamonds + 3 pull-ups + 2:10 seconds plank

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know

CIRCLE OF TRUST/BOM:

Genghis Khan was out with a Mongol hunting party.  He was riding his horse and on his wrist sat his faithful hawk.  After a long day of hunting, he saw water dripping on a rockface and dismounted to drink.  While he was filling a cup, his hawk left his arm and flew.  The water trickled into the cup frustratingly slowly, drip by drip – and just as the water came to the top and Khan raised it to his lips, the hawk flew by and knocked it out of his hand.  He picked the cup up and began to refill it.  This time, just as the cup was half full, he brought it again to his lips, but again the hawk swooped down and knocked it out of his hand.  A third time, he filled the cup and a third time the hawk swooped down – but this time Khan was ready and struck the bird with his sword.

Instead of waiting for the drips to fill his cup yet again, he decided to climb the steep hillside and dip water where the stream pooled.  When he reached the place, he found that there was indeed a pool of water; but lying in that pool was a large, dead, venomous snake.  From the hawk’s vantagepoint, it could see the hazard.  This faithful bird was trying to protect him from a danger that he could not see.  

When you lock shields with other men, one of the benefits you get is their perspective.  They can see your blind spots.  They can see your foolishness.  They can be your hawks – flying near you, perceiving what you cannot, protecting you from a danger that you do not even see.  What a treasure!  What an advantage in life!  That is iron sharpening iron.  You invite men to watch your six – as you watch theirs.

Having access to this benefit requires three things that most men are not comfortable with – and each takes courage.

  • Vulnerability.  On the receiving end, you only experience the benefit to the degree to which you are vulnerable about your struggles, vices, fears, and dreams.  When you courageously share those things, that’s when real movement toward advantage can happen.
  • Candidness.  Being willing to speak a hard truth into another man’s life to his face takes courage.  Like the flying hawk that sees the venomous snake – your duty to that man is to warn him of folly and danger.  Your words may anger that man or cause him shame – but what a gift you have given him.

Prov 27:6, Wounds from a friend can be trusted

Prov 27:9, The pleasantness of a friend springs from their heartfelt advice

  • Humility.  A willingness to receive a tough critique with humility and the recognition that those you’ve locked shields with might, 1) know what’s better for you, 2) see hazards that you cannot, and/or 3) see through your BS.

My encouragement today is to find men in your life to lock shields with.  In order to get the full benefit of their perspective, you’ll need to be courageously vulnerable with them and accept their input with humility.  In order to be a valuable counselor to them, you’ll have to be willing to be courageously candid with them about their faults. 

Prov 27:17, As iron sharpens iron, so one man sharpens another.

MOLESKIN:

Nice to have Cheney with us from downrange!  Borg crushed it today!

ANNOUNCEMENTS:

  • Convergence July 2
  • Family Workout July 9
  • Shield Lock backpacking trip July 15-16

No Glove Love

THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers

Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the courtyard back to the AO
LBC’s in cadence until time expires
MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I talked about my struggle to pray when times are good, and my desire to pray when times are tough.  I recently dropped my daughter off at a camp in Palo Alto CA.  She is 15, and we were both struggling at the prospect of her being on her own.  I finally left her, and I was a wreck emotionally.  I took a long walk around the Stanford Campus to clear my head and spent a lot of time in prayer.

My daughter met some people and did great, and I hailed an UBER back to San Francisco.  I encountered the best driver I have ever had.  He had over 28,000 trips and maintained a 4.99 star rating out of 5.  Nasim was a Jordanian immigrant.  He retired from the grocery business, and drives UBER for fun.  He loves people, and was raised as a Christian in Jordan, before immigrating to the US.  We had a delightful conversation, and he was an answer to prayers, and maybe even an angel.  Nasim and I swapped numbers and he texted me the next day (Father’s Day) to see how I was doing.

We need God all of the time, not just when things are rough, the challenge this week is to remember that and spend some time in prayer.  God is real, He is there just waiting for you to have a relationship with Him.

 

MOLESKIN:

ANNOUNCEMENTS:
Convergence 7/2

Striving to Rest

THE SCENE: 73 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH, 7 Tempo Squats, 7 Tempo merkins, 10 Mountain Climber, Projectivator, 5 Burpees, 5 Cherry Pickers, Stretch

THA-THANG:

Heavy Stations – 2 ROUNDS

Round 1
CMU Thrusters
CMU Lunges
CMU Tricep Extension
Tire Flips
Heavy Ball Throw Down
Pull-ups

CMU Squats
TIMER: Bear Crawl down and back

Round 2
CMU Kettleswing
CMU Curls
Heavy Ball Throw Up
CMU Single-leg Squat
CMU Single-arm Row
Sledge Hammer Swings on Tire
Pull-up
TIMER: Bernies down to end and back

MARY:
PAX Choice

COUNT-OFF & NAME-O-RAMA
10 STRONG

CIRCLE OF TRUST/BOM:
For a couple years now, God has been trying to teach me to slow down and be with Him, and learn how to listen to His voice. When I resigned from my position, I thought I would be able to slow and be better at hearing God, but I found I wrestled more with restlessness than while I was working.

I have been disappointed in this season of restlessness: I have not been able to still my soul, to listen for very long –  only in moments – and understand this season of my life.

Meditating on Psalm 23 has been very helpful, as well as using the Pause App from Wild at Heart. But my prayer, even as I prepare to be away on vacation, is found in Matthew 11:28-30, particularly in the Message translation.

Matt 11:28-30 “Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly.” (The Message)

MOLESKIN:

ANNOUNCEMENTS:
Shield Lock Group on Fridays 5am; July 2 Convergence @ JUCO; July 9 Family Q 9am; July 15-16 Shield Lock Backpacking Trip – see Slack for details