F3 Knoxville

Tag: Erector

PAUSE – and LISTEN (HEAVY PT @THE PROJECT)

THE SCENE: Beautiful morning to work out…
F3 WELCOME & DISCLAIMER: All the good stuff…
WARM-O-RAMA:

  • “Reach for the skies”/”Let it hang…” (from Survivor’s VQ yesterday!)
  • Projectivator (The Project Special Motivator) x7
  • LBAC (fwd/back) x10/Overhead clap x10
  • Tempo Merkins x7/Mtn Climbers x10
  • Tempo Squats X7
  • Cherry Pickers x7
  • Mosey to RC

THA-THANG: HEAVY PT THURSDAYS

CMU WORK:

  • 20 CMU Thrusters/CMU bearcrawl to next parking island
  • 20 CMU Squats/CMU lunge to next parking island
  • 20 CMU Curls/CMU lunge back to last parking island
  • 20 CMU Combo Overhead Press-Tricep Ext/CMU bearcrawl back to 1st parking island

PARTNER (groups of 2-3) PAIN STATIONS:

  • “Flippin’ Big Boys” Tire Flip (1 big/1 bigger): 10 flips/20 BBS (2 rounds)
  • “Squat/Carry” Telephone Pole or Big Wood Block: 20 squats/Mosey w/ pole/block to end of parking lot/20 squats/Mosey back w/pole/block
  • Pull-UP/Flutter Kick: 10 PU/20 FK (4-ct), 5 PU/10 FK, 3 PU/6 FK, 2 PU/4 FK, 1 PU/2 FK

MARY:
Just enough time for some Freddie Mercury

COUNT-OFF & NAME-O-RAMA
7STRONG: ERECTOR, MATHLETE, PI, SLAPPY, HOUND DOG, NUCLEAR NINJA, SNAGGLETOOTH

CIRCLE OF TRUST/BOM:
Simple word – tough application: PAUSE AND LISTEN

It’s been my experience since the world went crazy with COVID that God has been trying to teach me to slow down to LISTEN TO HIM. All the world has been disrupted but there is more information and misinformation than ever before – the Twitterverse is all a-twitter, you could say twitterpated. But for all this disruption, for the information, news, constant changes – there is NO PEACE. We want peace, but won’t slow down and listen for the ONE WHO IS THE PRINCE OF PEACE. Our challenge today is to slow down for communion with God, quiet our busy hearts and minds (actually shut up and be quiet), and wait… for the still small voice of God’s Spirit.

“The eyes of the Lord watch over those who do right, and his ears are open to their prayers. But the Lord turns his face against those who do evil.” (I Peter 3:12, NLT) God hears you. He is listening to you.

Will you PAUSE to hear Him?

MOLESKIN:

Today was an especially beautiful morning to be out with the guys – working hard, getting better. Special prayers lifted up for Slappy’s father-in-law for cancer diagnosis/treatments/healing, and peace/strengthened faith for him and the family.

ANNOUNCEMENTS:
Erector’s friend is putting on a benefit 5K run (that he doesn’t have to train for!) He’ll put more info in the F3 Slack channels.

Another Miracle Lord

THE SCENE: 70degF, light pollution from parking lot prevented view of meteor showers
F3 WELCOME & DISCLAIMER: complete

WARM-O-RAMA:
Static stretching, plank with hip and groin dynamic stretching, lunge and twists, elbow to instep, toy soldier
THA-THANG:
Speed training:

2x100yd striders

Dice game – plyometrics

Pro agility shuttle

MARY:
American Hammers 15x

LBC 15x

Lower back stretching and hypers

COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
3 years since diagnosed with Acute Myeloid Leukemia AML.  Shared my story where God intervened and now AML stands for Another Miracle Lord in my family!  Luke 22:32 if Jesus is praying for our faith, then it must be important!

PERSEVERANCE (Nuclear Ninja VQ!)

THE SCENE: PERFECT GLOOM
F3 WELCOME & DISCLAIMER: Regular + Cell phone + COVID
WARM-O-RAMA:

  • SSH x15
  • Tempo Squat x10
  • Moroccan Nightclub x15
  • Cherrypickers x10

THA-THANG:
Mosey around canal to back wall for Mucho Chesto:

  • Decline merkin x10
  • Regular merkin x10
  • Wide merkin x10
  • Diamond merkin x10
  • Stagger merkin x10
  • Stagger merkin x10 (other side for SYMMETRY!)
  • Incline merkin x10

Mosey into the gloom of Bissell Park for BURPEES:

  • 30 BURPEES
  • Lunge OUT (x10/leg)
  • Broadjump back to start
  • 25 BURPEES
  • Rinse/Repeat – working down to 5 BURPEES for time

MARY:
Mountain Climbers x20

LBC x20

COUNT-OFF & NAME-O-RAMA
Nuclear Ninja, Pi, Erector, Kickflip, Chaco, Mailbox, Dart Gun, Pool Boy, Snaggletooth, FNG (yet to be named – didn’t make the COT/BOM)

CIRCLE OF TRUST/BOM:
PERSEVERANCE – Pushing past the dark place in your mind that would want to give up, knowing that the prize will be worth the work. Great athletes pushed the boundaries of what could be done but pushing into their own perseverance is the greatest obstacle. F3 is an example: today we persevered to do over 100 burpees. Jesus endured the cross, scorning its shame – Why? – for the joy set before him of bringing us into relationship with God. (Heb 12:2) He saw the prize of obedience to His Father’s plan greater than the suffering he bore on the cross for our sins. He persevered. And so can we.

MOLESKIN:
I (Snaggletooth) am so proud of this guy. Nuclear Ninja and his dad Pi have been coming to The Project since March or April. ORIGIN STORY: I saw these hardcore guys from my office window running laps and doing burpees (30 at a time!) at the Robertsville Middle School track. I thought, “Who are these guys and what are they training for?” These guys were making everyone else look like sad clowns. So I went out there with a card and invited them to F3. They showed up Thursday and (un)lucky for them Doubtfire came with a guest Q and we bearcrawled all over creation – I thought these guys are never coming back. But we named them Nuclear Ninja and Pi and they’ve been back EVERY TUESDAY AND THURSDAY since then (barring being out of town).

My own 2.0 (Isaiah, 9-years-old) came out this morning but didn’t make it to the COT/BOM so he remains an FNG. He’ll be back and we’ll get him a proper F3 name. One day, I know he’ll be like Nuclear Ninja – running us all ragged and bringing a good word to his fellow PAX. SYITG!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bipolar Dora Bears Oh My!

THE SCENE: It’s Tuesday, It’s The Project, It’s Raining (Backblast forgotten in the draft status….whoops)
F3 WELCOME & DISCLAIMER:  Administered: Welcome, F3, Fitness, Fellowship, Faith, not a professional, free, here on your own volition, don’t know your injuries, modify as necessary, have cell phone in case of emergency (remembered the last part as the fire truck passed by)

WARM-O-RAMA:

5 Cherry Pickers IC
20 Gradycorn IC
15 Imperial Squat Walkers – IC
High Knees with Burpee Breaks
10 – Projectovators – Nicely done gentlemen

THA-THANG:
Mosey to the Ring around Rosey that looked like nested Russian dolls on Google map.   Had no idea where we were or what area is called but looked nice on Google Maps so figured I would try it.   There were 8 monument markers around the 1/10 mi loop.   PAX spread out around the loop at each marker and started by doing 2 – 4x4s then lunge walking to next monument, 2 – 4x4s then bear crawling, 2 – 4x4s / lunge walk, rotating back and forth between lunges/bear crawls until we made it all the way around and completed getting wet for the morning.

Battle buddy up and started what I called a bipolar lazy dora by the creek head waters.  PAX1 did 25 (1 or 2ct) Shoulder Taps, while PAX2 held plank, alternating every 25 reps until 100 reps were completed together.   At 100 reps battle buddy together completed ~1/4mi lap around the creek.  Next did 200 LBC in 25 increments while partner held 6″ leg hold and again stopped at 100/200 reps for more lap.  Then up Squats/Al Gore up to 300 in increments of 25 with laps at 100/200/300 reps.

Mosey over to the square planter benches by the fountains between the buildings.   Each PAX took a square and completed 10 dips on one side, 10 incline merkins on next, 10 decline merkins on 3rd side and finally 10 step-ups on 4th side.   Then completed one bear crawl loop around the square and rinse and repeat until time was up.  Majority completing 3 or 4 circuits.

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
9 PAX including 1 FNG – Trough – WELCOME!
CIRCLE OF TRUST/BOM:

“Do not fear, for I have redeemed you; I have summoned you by name; you are mine. When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze.’” Isaiah 43:1-2
Especially in this current moment in time with the never ending talk of the coronavirus, it seems like it is easy to quickly get consumed by fear.   The more time we spend with the TV on or surfing the internet those fears can only grow in intensity.   But there are so many verses like above in God’s word that tells us to not be afraid and that God will never leave us in the roughest of waters.  In God’s word is where we will always find our truth and our hope in the unknown.   Today, fear can be present in all areas of our life, from health and well being, to finanicial worries, relationships, work, family, stress, etc.  There is no doubt that coronavirus is serious and it is good to take precautions but when we allow fear to cripple us we are really selling God short.  We are telling God that we don’t fully trust him with this part of our lives.  Fear can cause us to try to reserve control of certain areas of our lives and keep them away from God’s influence.  When we fully allow ourselves to not be in control, to give him all things, it is such a beautiful and relaxing feeling.      But we can take faith that for those who Christ blood has redeemed have been set free from bondage and fear.  We can always take our worries and leave them at his feet, knowing that we will never be successful trying to overcoming them alone.  We are created in his image called by name like sons of God. We are His.  We are protected like any father would do to his Children. Despite the roaring waters and burning flames around us we will not be overcome. He is with us in all things.

MOLESKIN:
Prayers for Rocket’s mom who was back in the ER, Trolley’s wife’s ankle, wisdom for travel decisions for Snaggletooth’s wife.
ANNOUNCEMENTS:
Nothing new.

Your Treasures

THE SCENE: JUCO, clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 6 cherry pickers
THA-THANG:
Mosey to JUCOmanjaro. At each painted line, perform alternating 5 burpees and 10 merkins all the way to the top. When finished, pick up the six and finish there set with them. Mosey back down to first cul de sac and do 20 flutter kicks IC. Continue mosey to the Maple Street parking lot. Perform 20 LBCs IC.

Begin next set with 10 burpees at the corner of the main building. Then, run to the next corner and do 20 squats. Continue pattern around the building twice. Mosey back to the flag.

MARY:
Protractor, 20 heels to Heaven
COUNT-OFF & NAME-O-RAMA
15 PAX (including two 2.0s) for a slightly more tame Q courtesy YHC.
CIRCLE OF TRUST/BOM:
Matthew 6:19-24

19 “Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. 20 But store up for yourselves treasures in heaven, where neither moth nor rust destroys, and where thieves do not break in or steal; 21 for where your treasure is, there your heart will be also.

22 “The eye is the lamp of the body; so then if your eye is [k]clear, your whole body will be full of light. 23 But if your eye is [l]bad, your whole body will be full of darkness. If then the light that is in you is darkness, how great is the darkness!

24 “No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and [m]wealth.

Lately, YHC has been contemplating my priorities. What should we hope to gain in this world? This passage reminds us of our focus in live:  to serve God. If we make our priority gaining earthly treasures, we cannot truly serve God. Lay up your treasures in Heaven and they will be eternal.
MOLESKIN:

ANNOUNCEMENTS:
Still collecting clothes for the Mend House. Hardship Hill and Iron PAX coming up.