F3 Knoxville

Tag: Erector

Humble Yourself

THE SCENE: Nice and humid, foggy summer morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Mountain climbers, 10 Tempo Merkins, 15 Moroccan night club, little this and a little that, Michael Phelps, 20 Flutter kicks IC
THA-THANG:
Mosey to the recruitment center and grab a block. Perform each round of exercises twice, carrying the block to the opposite end of the parking lot after each exercise.

  • 20 Merkins
  • 10 Staggered block merkins each side
  • 20 Heavy Freddies (2-CT)
  • 20 Curls
  • 20 Bent over rows
  • 20 Heavy big boys
  • 20 Overhead presses
  • 20 Tricep extensions
  • 20 Hello Dolly

Core burnout: 15 of LBCs, reverse LBCs, 6″ LBCs, and full-grown LBCs.

Mosey back to the shovel flag.

MARY:
Half Mucho Chesto: 10 Merkins, wide Merkins, diamond Merkins, stagger left Merkins, and stagger right Merkins.
COUNT-OFF & NAME-O-RAMA
7 HIMs this morning.
CIRCLE OF TRUST/BOM:
“A man’s pride will bring him low, But a humble spirit will obtain honor.”
Proverbs 29:23 NASB
“When pride comes, then comes dishonor, But with the humble is wisdom.”
Proverbs 11:2 NASB
“Humble yourselves in the presence of the Lord, and He will exalt you.”
James 4:10 NASB
Pride is probably one of the world’s greatest evils. Just recently I witnessed a very prideful individual who it seemed wanted nothing more than exalting themselves. But then it hit me, I am walking a dangerous line myself. I was thinking to myself, as I noticed this person, “I don’t have that problem”. When I had this thought, I was exalting myself as better than them. Instead, I should be recognizing my own shortcomings and working on my own humility. It is not up to us to lift-up ourselves up or praise ourselves for the things we accomplish. We need to instead give God the glory and He will exalt us when the time comes (James 4:10).
ANNOUNCEMENTS:
July 7th YHC will be handing off the shovel flag to Snaggletooth, who will be taking over as site Q.

Off The Chain CSAUP at the Dogpound July 18th.

Better late than Bernie

THE SCENE: 70 and beat the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills, cherry pickers, baby arm circles, merkins, and a few sprints and karaoke
THA-THANG:
Counting by 10s feeling the burn!

Mosie to large parking lot by the lake.  Shuttle run to increasing distance parking lines, bernie back and exercises at starting line:

10 Burpees

20 BBS

30 Lunges

40 Merkins

50 SSH

60 Squats

70 Overhead claps

80 Flutter kicks

90 Calf raises

100 LBCs

  • MARY: LBCs and Plank thrusters(?not sure what these are called)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Corinthians Ch 4 v16-18

Remember, don’t look at the troubles we can see now, rather fix our gaze on things that cannot be seen. For the things we see now will soon be gone, but the things we cannot see will last forever.
.
ANNOUNCEMENTS:
Dog pound CSAUP. July 18th more details to come

Esse Quam Videri

THE SCENE:  70 and soggy.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Cherry pickers x 7 IC
  • Hairy Rockettes x 8 IC
  • Seal jacks IC x 10
  • Overhead claps IC x 10
  • Wide out drops x 10
  • Morrocan Nightclub x 10 IC
  • Knee tap merkin x 5 IC
  • LBCs x 10 IC
  • Hello Dolly x 10 IC
  • Prime time merkin x 5 IC

THA THANG:

Mosey…

#1: Sprints across the field.  50%, 75%, 75%, 100%, 100%, 100%

#2:  Chin-ups (max) + 25 merkins + 40 LBCs.  Run a lap (0.40 mi).  Repeat 4x

#3:  Galway hookers.  4 lunges, squat, 4 lunges, 2 squats, etc. up to 10 squats – turn around and work back down to 1 squat. (total 100 squats, 76 lunges)

#4:  Dips x 20 + lateral box jumps x 10 – 3 Rounds

Mosey back

MARY:

Hat tip to Slappy for leading Freddy Mercury.  Out of time!

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

On the morning of June 30, 2013, members of a wildland firefighting crew called the Granite Mountain Hotshots headed into the mountains to protect the small town of Yarnell, Arizona, from an advancing wildfire.  Ignited two days earlier and fed by a strong wind and long drought, the fire had grown from 300 acres to over 2,000.  In the afternoon, the weather changed quickly and the fire raged through a valley and straight toward the crew.  The hotshots attempted to make it to a safe zone but must have known they had little chance to outrun the fire.  They deployed their emergency shelters to shield against the hell that would pour over them.  Tragically, their foil shields would not save them.  The fire overran the crew and all 19 members perished on that hillside.  June 30, 2013 was one of the largest losses of firefighters in modern time, second only to September 11th, 2001.

The Granite Mountain Hotshot crew has a motto; “Esse Quam Videri”.  If you have read F3’s leadership model “Q-Source”, esse quam videri (EQV) may ring familiar in your ears.  The model establishes EQV as something to strive for in all areas of your life.  It is Latin for “to be, rather than to seem.”  To BE…rather than to seem.  To be genuine in all these things that you are called to be as a HIM – faithful, trustworthy, kind, supportive, generous – strive to be them.  Be the Real Deal.

  • EQV requires authenticity – being honest with yourself and others (as appropriate) about your capabilities and shortcomings.  I truly appreciate and respect the men who authentically share about struggles during their Qs – the CoT is unlike any other atmosphere for men in our culture.
  • EQV requires intentionality – making a daily commitment and spending the energy to be the man, father, husband, friend, that you are called to be.  Ecclesiastes 9:10, “Whatever your hand finds to do, do it with all your might”
  • EQV means your motives and thoughts match your actions.  It’s not enough to appear generous, or forgiving, or supportive – you must be those things in your mind and heart as well.  Mathew 6:1, “Be sure you do not do good things in front of others just to be seen by them”.  Proverbs 10:9, “The one who walks in integrity will experience a fearless confidence in life, but the one who is devious will eventually be exposed.”

To be a genuine HIM, involves hard work on your part – it will NOT just happen.  It is a thousand decisions that you’ll make throughout the day – starting with the one that got you here, getting out of bed to better yourself and your friends.  In his eulogy of the 19 fallen firefighters, then-vice-president, Joe Biden, called them, “Men of undaunted courage, uncommon resolve, and an uncommon and stubborn perseverance in the face of unfathomable challenges”.  You too will have to develop and display undaunted courage, uncommon resolve, and an uncommon and stubborn perseverance, in order to keep pursing your authentic role day after day.

Proverbs 14:23 “All hard work brings a profit, but mere talk leads only to poverty.”

Proverbs 13:4 “Lazy people want much but get little, but those who work hard will prosper.”

Bottom line, men: Don’t do just enough to outwardly appear to be a good husband, a caring friend, a diligent employee…  Persevere each day and resolve yourself to BE those things.

MOLESKIN:

You can read all 50 Q-Source points on the F3 Nation website.  Check out 1.1 DRP for more on Esse Quam Videri.

Part of the workout that you all did this morning was very similar to the minimum physical agility test to be a “hotshot”, a wildland firefighter with the U.S. Forest Service.  All Interagency Hotshot crew members strive to meet the following fitness standards:

  • Run: 1.5 miles in 10:35 or less
  • Sit-ups: 40 in 60 seconds
  • Pushups: 25 in 60 seconds
  • Chin-ups (4-7, based on body weight)

ANNOUNCEMENTS:

Prayers for Snagg and his family.

CSAUP coming up!

JUCO – What is love?

THE SCENE: Humid and cool at ground level. Warm and humid on top of Jucomanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

THA-THANG:

Spread Out in AO Parking lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to rock pile

Pick up 2 small rocks

Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10

Butterfly with rock – 50 reps

American Hammers with rocks – 50 reps

Mosey to Jucomanjaro 

20 Monkey Humpers

Run / Jog / Walk to the top. When you get to the top head back down and pick up the 6. 

At the top we did 40 Monkey Humpers then mosey back down to the AO

Just enough time to do our 12 lines of basic PT again so we did 100 more reps each of:

  • Merkins, Big Boys & Squats

MARY:
None
COUNT-OFF & NAME-O-RAMA

Anchorman, Runaway, Gump, Judge Judy, Butter Knife, Rosetta, Spotter, Dart Gun, Erector, 5K, Commission, Sunrise, Kick-Flip, Mailbox, Booster, Ralph, B.O.B.,

CIRCLE OF TRUST/BOM:

The fruits of the spirit

Galatians 5

13 You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh[a]; rather, serve one another humbly in love. 14 For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.”

22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. 

In one translation it explains that there should almost be a semicolon or colon after Love: 

I don’t have anything deep to say about this, but I know that I need a daily and hourly reminder to put others before me.

Jesus showed us over and over again how to serve others. To wash our neighbor’s feet. So I just want to encourage you men to ask the Lord for opportunities to serve. 

MOLESKIN:
Prayer for a friend named Caleb that was in a car accident.
ANNOUNCEMENTS:

Forgiveness

THE SCENE: Humid summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
harry Rockettes, cherry pickers, SSH, tempo merkins, downward dog, tempo squats
THA-THANG:
Mosey to the recruitment center for heavy day. Grab a block and circle up. We performed a series of 2 exercises starting with 25 reps each and then scaling down by 5s.

  • Curls and big boys
  • Tricep extensions and squats
  • Rows and American hammers

For the last round, we started with 30 reps:  merkins and 4-ct flutter kicks

MARY:
Dealers choice around the circle: SSH, heels to Heaven, lunges, mountain climbers
COUNT-OFF & NAME-O-RAMA
9 HIMs today.
CIRCLE OF TRUST/BOM:
YHC (Erector) will try to recount the word from Chaco this morning. Here is a quick summary (sorry for the lack of detail). Nelson Mandela is a great example of the embodiment of forgiveness. He was imprisoned for 27 years for standing up for his ideals. He didn’t stew on this punishment, but instead moved on to do great things. To see forgiveness in this way, is to see something like an embodiment of divine forgiveness. Keep this in mind when you consider forgiveness.