F3 Knoxville

Tag: Erector

Mile High Club

THE SCENE: 26 degrees and windy, but hey it was dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Side to side mountain 🏔 climbers
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to Hard Knox parking lot

  • LBCs x 20
  • Flutter kicks x20
  • Crunchy frogs 🐸 x20
  • Mosey to JUCOManjaro
  • Sprint to the first hash mark.
    10 burpee’s
    Walking Lunges to the next mark
    20 flutter kicks in cadence
    Sprint to the next hash mark
    10 jump squats
  • Rinse and repeat x3
  • Then we sprinted to each hash mark and did a core exercises to the top.
  • We ran to the water tower stopping at the bottom for Hand Release Merkins x20
  • Mosey down Valley Vista
  • Ran the stairs at Tomo Poke
  • Mosey back to the flag

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:
Romans 8:37 tells us that, “You are an overcomer, and you will triumph.”

I don’t know who needed to hear that this morning, but it sure is reassuring to me. No matter what this world throws at us, we are ready and will overcome it.
Once we surrender to the shaping hands of the Spirit of God, He will not only “renew your mind” but transform you down to your very soul.
I think that’s where the magic 🪄 is!

Quote that I heard this week, “You cannot have a positive life and a negative mind.” – Joyce Meyer

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Camping Trip coming up in April. Details to follow.

Grit up the hill

THE SCENE: 32 Degree, Dry and Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills, Cherry Pickers, Bonnie Blairs, Butt Kicks, Newton’s cradle Merkins
THA-THANG:
Brief stop for some rocks (overhead claps, seal claps) at the guardrail (dips) before we headed to Jucomajaro and at each line did 10 or more of the exercises till we made it to the top (where there was a Jeep parked with someone in it).  Between the lines on the way up we alternated between bear crawl, bernie and mosey.

  • Newton’s cradle merkins
  • Burpee
  • Mtn Climbers
  • BBS
  • LBC
  • Side crunches
  • Downhill Merkins
  • Superman
  • Kick throughs
  • Imperial walkers
  • Squats
  • and a bunch of other things we called out on the way up and then did the same of on the way down.

MARY:
Enough time for some toy soldiers, flutter kicks and protractor
COUNT-OFF & NAME-O-RAMA
9 HIMS

CIRCLE OF TRUST/BOM:

Philippians 2 says: work out your salvation with fear and trembling.
Out here, God gives us the breath and the chance to be here.
We bring some good old fashion grit and make a trip up Jucomajaro
Or we are motivated to do more pushups than we would do on our own.
So thank you.
But The Christian walk isn’t like that. But we do bring something.

The difference is explained in the next verse:

for it is God who works in you, both to will and to work for his good pleasure.

I don’t have it figured out, we work at it. He does the work.  Pray that God will empower your spiritual life to be greater than just trying hard, but that God would move through you.

Maturity

THE SCENE: mid 20s and clear at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats 15 Moroccan night club
THA-THANG:

Mosey to amphitheatre for:

Pyramid- perform first exercise and make a lap around the creek. Each round add an exercise until all exercises are performed. Start dropping the first exercise each round beginning on round 5 and continue to descend each round.

  • 20 Merkins
  • 20 squats
  • 20 burpees
  • 20 Freddie Mercury (4-ct)

Mosey to the playground for a few pullups and then head back to the flag.

MARY:
Variations of planks.
COUNT-OFF & NAME-O-RAMA
8 PAX today.
CIRCLE OF TRUST/BOM:
The message for today is about maturity. Burpees are not for the physically immature. A couch potato can’t just bust out 20 burpees without some work. The Bible has a message on spiritual maturity. Heb. 5:12-6:2

12 For though by this time you ought to be teachers, you have need again for someone to teach you the elementary principles of the oracles of God, and you have come to need milk and not solid food. 13 For everyone who partakes only of milk is not accustomed to the word of righteousness, for he is an infant. 14 But solid food is for the mature, who because of practice have their senses trained to discern good and evil. 6:1Therefore leaving the elementary teaching about the Christ, let us press on to maturity, not laying again a foundation of repentance from dead works and of faith toward God, 2 of instruction about washings and laying on of hands, and the resurrection of the dead and eternal judgment.

I believe that everyone would agree that a parent trying to sustain their children with milk only would be detrimental to their health. They need more nutrition to continue to grow and mature. The Bible uses this analogy to stress the importance of spiritual maturity. If we try to continue to live on the immature “milk” of the Word only, we are putting ourselves in a susceptible position of spiritual malnourishment. If we are spiritually malnourished, we are more susceptible to falling away as the author of Hebrews states in verses 4-6.

It seems to be pretty easy to become spiritually lazy. Do we just show-up on Sunday and check that box? Is that all of our spiritual “work” for God? Or do we seek opportunities to serve Him by serving those around us? Do we just sit back and listen during worship or do we participate? Are we seeking to help lead in worship to God? Hopefully, this is thought provoking. I encourage everyone to assess their spiritual maturity and see how we can do better.
MOLESKIN:
It was nice to keep our feet mostly dry due to the melted snow on the paths and YHCs choice of route.
ANNOUNCEMENTS:
Spread the word about F3 to your friends and colleagues!

Burpin’ Bernie turns 3 y/o

THE SCENE: Cold, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Hairy Rockettes
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards.

MARY:
No time. Arrived at AO with 15 seconds to spare.

COUNT-OFF & NAME-O-RAMA
14 HIMs came out on the third anniversary of my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Remember that the goal of F3 is not to workout, but to invigorate male leadership within the community. I hope that JUCO has done that for more men than just myself. Today marked three years to the date from my VQ. I was hesitant to step up and take the lead in a workout, but the constant encouragement (and badgering) from Judge Judy got me over the hump. Taking the lead of a group of men like those at JUCO has given me greater confidence in my ability to lead. I’ve been able to take that confidence and use it to take leadership in other areas of my life. These last three years have really pushed me to step up into more leadership positions and I’m grateful to the PAX at JUCO for that.

MOLESKIN:

Love the PAX at JUCO. These men have pushed me to hold myself to a higher standard.

ANNOUNCEMENTS:

nada

Heavy PT Baseline

THE SCENE:  35 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Nah  
WARM-O-RAMA: 

  • Chattanooga cherry pickers
  • OHC
  • Hangin’ w/ Michael Phelps
  • Real cherry pickers
  • Inch worms
  • Cobra
  • What’s up, dogg?
  • Pigeon
  • Stretch OYO while I explain the workout…

THA THANG:

30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:

  • 150 curls
  • 125 heavy squats
  • 100 OHP
  • 75 CMU swings
  • 50 Thrusters
  • 25 Blockees

When you finish the blockees, start over and push until the timer is up.

Once through the circuit is 525 reps.  How many cumulative reps?

MARY:

Heavy LBC
H2H
Prone row
Heavy flutters

COUNT-OFF & NAME-O-RAMA

7 of the best men I know

CIRCLE OF TRUST/BOM:

I started by saying how grateful I am for the leadership of Erector and to the other Project Pioneers (Snaggletooth, Rocket, Chaco) – who started this from scratch 3 years ago.  Likewise, I’m grateful for Snaggletooth shepherding it along – growing our group in numbers, depth, and diversity.  I’m grateful that this group has challenged me to grow athletically, relationally, and spiritually over the past 2.5 years.  ISI!

We talked as a group about some of the ways that we’d like to see The Project move forward.  Some ideas were;

  • 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:

Let’s do this again in a few months and measure progress.  Is our fitness accelerating?  Here are our baseline scores;

  • Rocket 515
  • Snaggletooth 525
  • Erector 550
  • Mathlete 525
  • Tuba 510
  • Bobbitt 516
  • Kickflip 510

ANNOUNCEMENTS:

AOQ change at JUCO tomorrow!

Family Workouts – first Saturday of each month

Family Camping Trip – tentatively April 1-3