F3 Knoxville

Tag: Erector

Press On Toward The Goal

THE SCENE: 31 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry picker, rocking chair, ‘merkins
THA-THANG:
Mohammed Ali, when asked how many reps he could do of an exercise, he said he had no idea – he doesn’t really count. He just goes until he is exhausted and then does an additional set. We didn’t do that…but we did a mini version!

  • Mosey to small rock pile.
  • Shoulder as many as possible your own for 1 min (front raises, lateral, overhead clap) followed by 5 reps together each time.
  • Mosey to coupon pile (with drop 2x burpee / 2 lines)
  • Coupon pile exercises (Each is max out for 1 minute and then do 5x together)
      • (merkins, coupon press, overhead and/or skull crushers)
      • Rows, bicep
      • Squats, calf raises
  • Between each major muscle group: Mosey to hill and Bear crawl up hill w/1 burpee @ top
  • Mosey to flag with 2x burpee drop off lines again

MARY: no time…finished @ 6:15

COUNT-OFF & NAME-O-RAMA
17 present: Guardrail, Erector, 5K, Booster, Wheelchair, Butter Knife, Dart Gun, Footsie, Wanderer, Sty, Gump, Commission, Pool Boy, sos, Mailbox, Spotter, hound dog
CIRCLE OF TRUST/BOM:

Philippians 3:13-14, “Brothers and sisters, I do not regard myself as having taken hold of it yet; but one thing I do: forgetting what lies behind and reaching forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

Janus, the Roman God for which January was named, had two faces: one looked forward to the new year and one looked backward to the past year. This morning I related that I am not big on resolutions because most people give up on them by “ditch day,” January 17th. Nevertheless, I do believe in the power of goals. After all, if you aim at nothing, you’ll hit it every time!

Personal confession: even though I lost about 45 pounds over the last couple years, I put back 10 -15 this year off of a sweet tooth and lazy habits. I hit F3 3x week, but as they say, “you can’t outrun your fork.” How does the weight come back on like that? Slowly…1 pound at a time!

So we have to be diligent. And like physical weight, we might be carrying a few extra spiritual pounds into 2021 too. Ghandi said that the chains of habit are too light to be felt until they are too strong to be broken. Bad habits come on slowly, day by day. We might have a secret sin or a burden we aren’t willing to unload. How do we overcome? Do what we can, give ourselves over completely, and hand more of our lives over to God each day.

They say that elephants are trained by securing their leg against something strong enough when they are young so that when they are old they remember that they cannot break free. Then, a mere rope and tiny tent peg in the ground is enough to keep them in place. We must break free of the thought that we can do ONLY 20 or 30 or 50 reps. By maxing out in a minute and then “adding 5,” we learned we are capable of more than we thought…or at least I did!

Thanks for letting me lead again…and hope you’re sore tomorrow…’cause I already can’t lift my arms 🙂

Don’t Skip

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THE SCENE:  34 and clear
F3 WELCOME & DISCLAIMER: 
WARM-O-RAMA: 

  • Reach for the sky
  • LBAC F&B OYO
  • Let it hang
  • Monkey humpers IC x 10
  • Mountain climbers IC x 10
  • Tempo merkins IC x 8
  • Down dog / Up dog
  • Projectivator from 10

Mosey to the long guardrail and line up.

  • 5 merkins, jump over the rail, 5 bobby hurleys, jump back over and repeat until time is called

THA THANG:

Mosey to King College parking lot – grab a CMU and line up.

Do 1 blockee.  Rifle carry 2 parking lines and do 1 blockee.  Repeat to the end of the lot. (~15 blockees).

Line up at the bottom of the Award Winning Hill.

Carry your block to the first tree.  Do 10 curl/presses and 10 CMU swings.  Set your block down.  Run to the bottom of the hill and back to your block.  Carry it to the next tree and repeat to the top (7 trees).

Recover to the top of the hill.  Heavy BBS x 10 OYO. Heavy freddys IC.

Same deal as before, only this time from the top down…15 squats each tree.

Recover to the bottom of the hill.

Rifle carry 5 parking lines and do 2 burpee jumpovers.  Repeat to the end of the lot.

MARY:

Around the circle, each PAX led a Mary exercise.

COUNT-OFF & NAME-O-RAMA

Five Juconians and 2 Rushens.

CIRCLE OF TRUST/BOM:

I tagged on to Pool Boy’s Q from Monday.  He quoted the 18th century minister, John Newton.  The essence of the quote was…your life will have challenges and burdens, visualized as a huge bundle of sticks.  You don’t need to try to carry the whole bundle every day.  Rather, carry today’s stick today and tomorrow’s stick tomorrow.  Every day you carry one stick.

I turned that quote around backwards to make another point.  You carry one stick every day.  This morning’s challenge was about consistency.

Do you know what happened 9 years ago today on the tiny island nation of Samoa?  Nothing.  Absolutely nothing.  Nothing significant or insignificant.  Nothing happened at all because nine years ago, December 30th did not occur in Samoa.  In 2011, the nation voted to change where the International Date Line falls relative to their island.  They actually curved the IDL around their island (doing so improved business relations with some of their biggest trading partners, Australia and New Zealand…).  So, at midnight on December 29th, the IDL changed and Samoa went from being the westernmost nation on earth – to being the easternmost nation on earth.  They moved the line that divides our days and in doing so, they went from December 29th to December 31st – and skipped an entire day.

What’s my point?

As you are accelerating your fitness, your fellowship, and your faith – don’t skip a day.  Keep your routine.  Complete one small challenge each day and, over time, you move yourself closer and closer to being a true HIM.

A famous Samoan scholar, Dwayne Johnson, has said, “Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.”

What do you wish you could be successful at?  The good news is that you don’t have to be great at it today.  You just have to be consistent in your pursuit of it. 

Fitness?  You’ve all proven that you have what it takes to get out of bed and be here at 5:30 – great!  Now, do it again Friday.  Then again Monday, Wednesday, and Friday next week.  Consistent hard work leads to success.

Fellowship?  You want to have great relationships and deep fellowship with other HIMs?  Stick around and chat for a minute after the picture.  DM these guys on Slack and catch up on their lives.  With consistent investment in your relationships, over time, greatness will come.

Faith?  Me too.  There is one particular element of my faith that I want to be successful in – leading my family.  For many years of my marriage and many years of my time as a father, I have struggled to be a successful spiritual leader for my family.  I could start leading with enthusiasm but would soon get discouraged and stop.  About two years ago, I finally started to hit my stride.  You know what had changed?  A realization that I didn’t have to be great – just consistent.  I couldn’t pray elegant prayers over my wife every night.  I couldn’t prepare a mind-blowing devotion every night.  I wasn’t – and am still not – great.  But can I pray a simple prayer over my wife today?  Sure.  Can I read a short passage to my kids after dinner?  Yeah.  Now – can I do it again tomorrow?  Absolutely.  Rinse and repeat.

Success in the areas of fitness, fellowship, and faith is achievable for you.  Do the do-able thing today.  Do it again tomorrow….and the day after….and they day after.  

MOLESKIN:

If he were here, I bet Snaggletooth would have known about Samoa…

ANNOUNCEMENTS:

A prayful world

THE SCENE: Around freezing and slippery in places
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:. 15 SSH, 15 Mountain climbers, 10 Abe Bogota, 10 tempo squats, 15 Moroccan night club

THA-THANG:

Mosey to the football field/track.

Perform 1st & 10:

100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.

Mosey back to the parking lot around the shovel flag.

Perform 7 of Diamonds:

Performed on a large diamond (i.e. the parking lot). For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners.

MARY:
10 Freddie Mercury, 10 LBCs, 10 6 inch LBCs
COUNT-OFF & NAME-O-RAMA
6 PAX today
CIRCLE OF TRUST/BOM:
YHC has spoken about prayer before. Honestly, it is one of the hardest things for me to remember to do. The Bible instructs us to “Pray without ceasing.”- 1 Thess. 5:17. This is like a constant prayerful state to be in throughout your day. Always seeking wisdom from God in prayer. I feel like I recognize the power of pray, but perhaps I am not fully aware. Challenge yourself in this coming year to be more prayerful. Find a way to make it a habit, make it a consistent part of your day. Encourage those around you to do the same.
MOLESKIN:
“Burpees make you better.” Quote of the day. Use it as you wish.
ANNOUNCEMENTS:
Continue to keep our nation and world in prayer in dealing with the pandemic. Prayers for humility and wisdom.

We Are The Body

THE SCENE: Clear, Dark, High 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Tempo Merkins, Cherry Pickers, Run a lap around the parking lot

THA-THANG:
The workout consisted of 6 stations we ran between and conducted 30 second of various exercises at each station.  Participants chose a body system (Arms, Abs, Back, and Legs) to exercise at the station and together, we worked the whole body.  Each participant got a chance to lead a station by using cards prepared by the Q, thus working the “head” of the body. After the 30 seconds of exercise, all participants would do 1 “burbie for the body” and the “head” would read a bible verse from the card to exercise the “heart.”

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The theme verse today was Luke 6:45b “… for out of the overflow of the heart the mouth speaks.”  This is why we read scripture at each workout station – to fill our hearts with something good.  It is so easy to fill our hearts with crap from the world, that we need encouragement and reminders to dwell in and on the Word of God.
MOLESKIN:

ANNOUNCEMENTS:

Burden

THE SCENE: Cold but not too cold
F3 WELCOME & DISCLAIMER: Yes – all the stuff.
WARM-O-RAMA:

  • Projectivators
  • Tempo Squat
  • Tempo Merkin
  • Mountain Climbers
  • LBAC/fwd-bwd
  • Overhead Claps
  • 5 burpees OYO

THA-THANG:

  • Mosey to Pool Wall – 10 Wall-ups
  • Mosey to Playground – 10 Pull-ups
  • Mosey to Recruiting Center – grab 2 CMU
  • BRICKWORK: Begin exercise 1 at Parking Lot Island 1. Farmer Carry (FC)(pinch grip) CMUs to Parking Lot Island 2 for Exercise 2. Then Farmer Carry (FC) both CMUs back to STARTEX for next set of exercises.
    • 10 Blockees – FC – 10 Plio-merks
    • 10 CMU Kettlebell Swings – FC – 10 American Hammer (4-ct)
    • 10 CMU Thrusters – FC – 10 Tricep Extensions
    • 10 Lateral Step-ups (2-ct) – FC – 10 Bentover Rows
    • 10 Overhead Press – FC – 10 CMU Curls
    • RINSE AND REPEAT – We broke up the 2 sets with various Heavy Mary exercises (with CMU).
  • Mosey back to ShovelFlag

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
6STRONG: Erector, Rocket, Kickflip, Mathlete, Biohack, and Snaggletooth

CIRCLE OF TRUST/BOM:
“Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” (I Thessalonians 5:16-18)

It’s been hard this year to rejoice always. My hope has felt weak and anemic. With weakened hope, it’s not surprising that it’s also hard to pray. But I can give thanks. So we spent some time giving God thanks. Then we got coffee and my burdened already felt lighter for the company and our joint work together. I also read from Psalm 130 that reminds us that we wait for and hope in the Lord – because HE IS UNFAILING in His Love for us. He forgives, He provides, He comes through for us. For me.

And that is enough.