F3 Knoxville

Tag: Foghorn Leghorn

Groundbreakers

THE SCENE: It’s warming up… Steamy today
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
SSH x 10

Chuck Norris Merkins x 5

Tempo Squats x 10

Projectivators x 10

Shoulder burn: LBAC-F, LBAC-B, Moroccan Night Clubs, Chatty Cherry Pickers

Knoxville Cherry Pickers x 5

Willie Mays Hayes x 8

THA-THANG:

Groundbreakers

7 ROUNDS:

  • 10 Merkins
  • 22 Ruck Single Arm CMU Row (11 each arm)
  • 11 CMU OHP
  • 10 CMU Squats
  • 6 CMU Reverse Lunges
  • 13 CMU Swings
  • Mosey to Rampart Sign

MARY:
3 minute Roulette Flutter kicks, Freddie Mercury’s, LBC’s

CIRCLE OF TRUST/BOM:

On March 10th, 2010 ISAF directs U.S. Forces, Afghanistan to develop a Cultural Support Team.

7 CST teams deploy to Afghanistan from 2011-2014

10/22/11: CST Ashley White killed in Kandahar Province while supporting 2/75th Ranger Regiment

10/6/13: CST Jennifer Moreno killed in Kandahar Province while supporting 3/75th Ranger Regiment

So as you think about sacrifice consider Romans 12:1

 

“I beseech you therefore, brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service.”

How do we live as a sacrifice? 

 

“Jesus said to him, “‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ This is the first and great commandment. And the second is like it: ‘You shall love your neighbor as yourself.’ On these two commandments hang all the Law and the Prophets.””

Matthew 22:37–40

MOLESKIN:
Welcomed our Project Brothers, Mathlete and Biohack for encouragement to attend Esape from Haw Ridge,

Huge welcome back to Foghorn Leghorn, and welcome FNG Shanghai Dave.
ANNOUNCEMENTS:
Escape from Haw Ridge, Hardship Hill, GoFund Me for AED, CPR training

Discipline v Motivation

THE SCENE: Beautiful fall morning, clear sky for star gazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • LBACs
  • Grady Corn
  • Morocan Night Clubs
  • Chatty Pickers
  • Tempo squats
  • Cherry Pickers
  • Tempo Merkins
  • Mountain Climbers

THA-THANG:

  • Mosey to the stadium seats
  • Dora – One works while the other goes down the seats and back up
    • 200 Merkins
    • 200 LBCs
  • Mosey to the playground and rotate through pull ups while working on 150 squats OYO
  • Mosey to upper parking lot and line up on first spaces
  • Mosey to each line do squats, then merkins, then imperial walkers then bernie back. Start with 10 each, then 20, 30, 40.
  • Same idea, except broad jump between, do lunges, dry docks, and freddie mercuries. Start with 10 and add 5 each time.

RTF (with a JB)

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

I heard this idea from Jocko Willink, who is a former Navy SEAL officer and author of a book called Extreme Ownership. He articulates the difference between motivation and discipline. Motivation is the opposite of discipline. Motivation is the spontaneous urge or desire to do something, and often leads us to start something new. But motivation is a feeling, transient and fleeting. It may support you for a while, when you are well rested, healthy, and relaxed. But like all feelings, it has a tendency to abandon us when we are tired, or sick, or stressed. Discipline is, by contrast, the learned behavior of perseverance in spite of obstacle. Discipline receives the conclusion of mental activity, in which we identify what we ought to do, and holds us to the doing. Motivation is like the impassioned “falling in love” which often propels us into a romance, but discipline is the agape/caritas/charity love that stands against the flux of time.

Motivation feels good, but discipline bears fruit. Discipline reminds you what you know to be true in spite of what you feel right now. I often desire motivation so that I need not exercise discipline, but my experience is that it usually cuts the other way: When I exert discipline and do what I know I should but don’t want to, I find that motivation often follows. The key is to enjoy it while you have it without becoming dependent on it, for as soon as you start seeking motivation, it will abandon you.

In Mere Christianity, C.S. Lewis discusses this idea in his chapter about faith:

Now Faith, in the sense in which I am here using the word, is the art of holding on to things your reason has once accepted, in spite of your changing moods. For moods will change, whatever view your reason takes. I know that by experience. Now that I am a Christian, I do have moods in which the whole thing looks very improbable: but when I was an atheist I had moods in which Christianity looked terribly probable.

So when we see this common thread running through love and faith and discipline, I suppose it comes as no surprise that Jesus followers were first called Disciples, functionally “those under discipline.” So, I exhort you to abandon efforts to “get motivated” and instead “get discipline”.

MOLESKIN:
Always a pleasure to visit the Men of the Fort. I’m even buyin’ the t-shirt…
ANNOUNCEMENTS:
2nd F on Saturday Oct. 1. 2.0 Q at The Project Oct. 8. Brolympics Nov. 5.

Trying to turn back time

THE SCENE: A Fantastic 60
F3 WELCOME & DISCLAIMER  Checkeroni.
WARM-O-RAMA:
15 SSH

10 Tempo Merkins

10 Tempo Squats

10 LBAC Foreward 10 Backward

10 Morrocan Night Clubs

10 Grady Corn

10 Hallelujah

10 Chattanooga Cherry Pickers

5 Cherry Pickers
THA-THANG:

Mosey to the track (Our last day on the track before the city closes it down for upgrades!!) Perform a modified Millennial routine. Preform 50 of determined exercise then sprint 100m.

  • 50 squats; sprint 100m
  • 50 LBC; Sprint 100m
  • 50 Merkins; Sprint 100m
  • 50 SSH; Sprint 100m
  • 50 Toe Merkins; Sprint 100m
  • 50 Lunges; Sprint 100m
  • 50 2-count Flutter Kicks; Sprint 100m
  • 50 2-count Mtn. Climbers; Sprint 100m
  • 100 Hallelujahs; Run full lap
  • 50 Burpees; Indian run full track

Mosey back to circle. Plank while AC/DC Thunderstruck plays. Every time thunder is said do a merkin every time “Thunderstruck” is said do a burpee. Ring of fire squat jump to 4.

MARY:

Dealers Choice around the circle
COUNT-OFF & NAME-O-RAMA
5 Awesome PAX
CIRCLE OF TRUST/BOM:
From “Dailydad.com Slow down or you’ll miss this gift” Were seemingly in a rush all the time, always in a hurry to get to the next thing, for seemingly no reason. Meanwhile our children, friends and family often take the back burner and we rush so much that we wind up missing them and everything important that one day we’ll give anything to get back. So slow down and appreciate today appreciate the ones around you and make sure to remind them ow much you love them.
MOLESKIN:
Pray for the boys on the DR and DL and for all the men that showed up.
ANNOUNCEMENTS:
Rampart shirts are LIVE!! Put the orders in we have to weeks to get at least 12 in order for the  to go to print. Starting next month were gonna plan on getting coffee together every first Saturday of the month. 2nd-f opportunities are still always welcome though.

Armor Bears

THE SCENE: 67 degrees and cool as a cucumber.
F3 WELCOME & DISCLAIMER: Dutifully Executed
WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers x5
  • Abe Vigoda x5
  • Willie Mays Hayes x6
  • Tempo Merks x10
  • Tempo Squats x10
  • FLBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Moroccan Night Clubs x10
  • Chattanooga Cherry Pickers x11
  • SSH x10

Mosey a lap in the lot.

THA-THANG:
Perform 10 LL Cool J’s – Lunge each leg, burpee, then squat jump (the cool part is the burpee). Hold plank for 6.

Grab a battle buddy for Dora. Pax one performs exercises below. Pax two bear crawls to the cone.

  • 100 Monkey humpers
  • 200 Merkins
  • 300 SSH
  • 400 LBCs
  • 500 squats

LL Cool J came back for an encore at halftime. Thanks, LL!

MARY:

Please don’t tell Mary we didn’t have time for her this morning. She doesn’t exactly like hearing that.

CIRCLE OF TRUST/BOM:

There’s a really cool story in the Old Testament of Jonathan (Saul’s son) and his armor bearer when they sneak out away from the troops to see if God might hand the enemy over to them. They were at

In 1 Sam 14 it says,

6 Jonathan said to the young man who carried his armor, “Come, let us go over to the garrison of these uncircumcised; it may be that the Lord will act for us, for nothing can hinder the Lord from saving by many or by few.” 7 His armor-bearer said to him, “Do all that your mind inclines to.[b] I am with you; as your mind is, so is mine.”[c] 8 Then Jonathan said, “Now we will cross over to those men and will show ourselves to them. 9 If they say to us, ‘Wait until we come to you,’ then we will stand still in our place, and we will not go up to them. 10 But if they say, ‘Come up to us,’ then we will go up, for the Lord has given them into our hand. That will be the sign for us.”

Jonathan and his armor bearer wound up taking down 20 guys. Then God caused a panic in the enemy camp. The lookouts wound up seeing what was going on and brought it to Saul’s attention who was resting under a tree. Instead of rallying the men, Saul winds up calling roll, calling for the Ark of the Covenant to be brought up, discussing what to do with the priests, and finally rallies the troops to join the battle.

What we have here are two examples; one of initiative and the other of hesitation. While Jonathan was taking the initiative to see if God might hand the enemy over to them, Saul was frustrated with the stalemate and taking a nap.

YHC recently read a quote that said,

“Dear optimist, pessimist, and realist – while you guys were busy arguing about the glass of wine, I drank it! Sincerely, the opportunist!” – Lori Griner

Often we think we are being productive by discussing, analyzing, strategizing when it is often time to act. Action is way more effective than talk.

Theodore Roosevelt once said,

“Get action; do things; be sane; don’t fritter away your time; create; act; take a place wherever you are and be somebody; get action.”

2 Challenges for Today:
1. Talk Less – Act More
2. Surround yourself with people of action.

MOLESKIN:
Everyone is probably going to need new gloves after that many bear crawls. Binks makes bear crawls look so natural, we’re worried he might have been raised by bears. YHC knows what it feels like to miss a week and #thatsucked. Glad to be suffering in the gloom with you HIMs again.

ANNOUNCEMENTS:

  • T-Shirts hit the store very soon! Need to have 12 purchased within the two week window in order to go to print.
  • Look for first Saturday, 2nd F fellowships coming up! We’re making these regular.
  • Wingman has the Q Wednesday.
  • Prayers for our DLs, DRs, and MiAs!

Gratitude BOMBS

THE SCENE: 67 and delightfully gloomy.
F3 WELCOME & DISCLAIMER Expertly Executed
WARM-O-RAMA:

  • SSH x15
  • Knox Cherry pickers x5
  • Willy Mays Hayes x8
  • Tempo Squats x10
  • Tempo Merkins x10
  • FLBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Moroccan Night Clubs x10 (commence agony!)
  • Chattanooga Cherry Pickers x11
  • SSH x15

Mosey to the track!

THA-THANG:

PAX partnered up for Dora Bombs. Pax 1 moseyed sideline to sideline, Pax 2 did the following until they return then flapjack. Numbers are cumulative.

  • Burpees x50
  • OH Claps x100
  • Merkins x150
  • Big Boys x200
  • Squats x250

All groups finished and took a lap around the track, hold plank for 6.

RTB.

MARY:

  • Flutter Kicks 4c IC x15
  • Hello Dollies 4c IC x15

CIRCLE OF TRUST/BOM:

YHC got a fancy new watch that measures stress using heart rate variability (HRV). It’s been a challenge trying to figure out how to lower stress throughout the day. Breathing exercises, meditation and prayer, naps have all been moderately effective.

YHC discovered something that brought it down 30 points or more several times; gratitude.

 

1 Thessalonians 5:16-18 says…

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”

In his book “Gratitude Works,” Robert Emmons says the following.

“…groundbreaking research has shown that when people regularly cultivate gratitude, they experience a multitude of psychological, physical, interpersonal, and spiritual benefits. Gratitude has one of the strongest links to mental health and satisfaction with life of any personality trait—more so than even optimism, hope, or compassion. Grateful people experience higher levels of positive emotions such as joy, enthusiasm, love, happiness, and optimism, and gratitude as a discipline protects us from the destructive impulses of envy, resentment, greed, and bitterness. People who experience gratitude can cope more effectively with everyday stress, show increased resilience in the face of trauma-induced stress, recover more quickly from illness, and enjoy more robust physical health. Many of these effects are quantifiable.”

YHC finds it interesting and hilarious that science is just now catching up with what the Bible said 2,000 years ago! These effects ARE quantifiable in YHC’s own experience!

YHC has started a Gratitude Journal to record 5 things to be grateful for that have regularly lowered stress. This is a good practice for everyone to realize how bless we really are.

On that note: YHC is incredibly grateful for all of you F3 brothers. A tooth ache and little sleep is a great reason to fartsack. Some might even call it a smartsack. YHC would rather suffer with you dudes (and actually felt better!). We have something unique in F3 and are very blessed.

MOLESKIN:

  • Welcome FNG-Gizmo!
  • Still heard lingering aches and pains from Monday’s #thatsucked. Great Q Piston!
  • Prayers for our MIAs, DLs, Wingman’s family, Angel Softs M and 2.0, and Feeny’s track team in the heat.

ANNOUNCEMENTS:
Kickflip has gifted some fancy printed publicity materials to Rampart to share around and EH some sad clowns. See Bobbitt for more if you need them. Let’s get some more Kingston, Rockwood, Harriman guys out with us!