F3 Knoxville

Tag: Kick-Flip

Keep Your Head

THE SCENE:  59 and foggy.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered. 
WARM-O-RAMA: 

Little of this and that.

Mosey to wall.  10 wall-ups + 20 squats.

Mosey to the amphitheater.  20 merkins, bear crawl the length of the stage, 10 box jumps.  Mosey to through the parking lot, stopping for 3 burpees at each light pole.

THA THANG:

Mosey to the cinema – grab a block.

  • 10 Single arm squats – Left
  • 10 Sumo deadlifts
  • 10 Tricep ext w/ calves raise
  • 10 Curl and press
  • 10 heel taps
  • 10 BBS Press
  • 10 Good mornings
  • 10 Single arm squats – Right

Next… 5 stations laid out in the parking lot.  Perform exercise at a station, rifle carry block to the bottom of the steps, carry to the top of the steps and back down, rifle carry to the next station.  Repeat until all stations are completed.

Exercises were;

Station 1: 30 Single-arm squats + 20 Curl and press + 10 Blockee

Station 2: 30 tricep ext + calves raise + 20 CMU swings + 10 Burpee Jumpover

Station 3: 30 sumo deadlifts + 20 heel taps + 10 BBS Press

Station 4:  30 heavy freddy (4-ct) + 20 Thrusters + 10 Good mornings

Station 5:  50 CMU benchpress + 25 Derkins

MARY:

Mosey to the amphitheater.  Flutter kick for the 6.

At 6:14, jailbreak!  Get 60 seconds worth of distance run.

COUNT-OFF & NAME-O-RAMA

Me and 5 of the best men I know

CIRCLE OF TRUST/BOM:

The day after Hardship Hill, our weekly email’s “Say What” featurette included a long quote from the Q-Source.  It was borrowed from Q3.12, Courage – which was appropriate given our race the day before.  What does it take to face hardship virtuously?  It takes…courage.

The chapter has a long quote from Rudyard Kipling’s poem, If.

“If you can keep your head when all about you  

    Are losing theirs and blaming it on you,  

If you can trust yourself when all men doubt you,

    But make allowance for their doubting too;  

If you can wait and not be tired by waiting,

    Or being lied about, don’t deal in lies,

Or being hated, don’t give way to hating,

    And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;  

    If you can think—and not make thoughts your aim;  

If you can meet with Triumph and Disaster

    And treat those two impostors just the same;  

If you can bear to hear the truth you’ve spoken

    Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to, broken,

    And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings

    And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings

    And never breathe a word about your loss;

If you can force your heart and nerve and sinew

    To serve your turn long after they are gone,  

And so hold on when there is nothing in you

    Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,  

    Or walk with Kings—nor lose the common touch,

If neither foes nor loving friends can hurt you,

    If all men count with you, but none too much;

If you can fill the unforgiving minute

    With sixty seconds’ worth of distance run,  

Yours is the Earth and everything that’s in it,  

    And—which is more—you’ll be a Man, my son!”

 

“If you can keep your head when all about you are losing theirs…”  The Q Source calls this a pretty good definition of what it means to gracefully handle hardship.  Where does this courageous gracefulness emerge from?  It comes from living in peace.

And how do we grow this depth of peace in our lives?

  • Through PRAYER… (Philippians 4:6-7), “Don’t worry about anything, but in everything, through prayer and petition with thanksgiving, present your requests to God. 7 And the peace of God, which surpasses all understanding, will guard your hearts and minds in Christ Jesus.”
  • By LIVING VIRTUOUSLY…(Psalm 119:165), “Abundant peace belongs to those who love your instruction; nothing makes them stumble.”
  • By TRUSTING IN OUR GOD…(Isaiah 26:3), “You will keep the mind that is dependent on you in perfect peace, for it is trusting in you.”

Use prayer, virtue, and trust to cultivate the peace of God in your heart – so that when you are confronted with hardship, you are able to keep you head…and respond to that hardship with courageous grace.

God is for us

THE SCENE: Comfy mid 50s at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 10 Moroccan night club, 10 tempo squats, 10 harry Rockettes
THA-THANG:
Mosey to K2-5 hill for 11s. Start with 10 burpees at the bottom and 1 squat at the top.

Mosey over to the sorta-figure 8 walking path. Stop at the first corner and do 10 merkins and 10, 2-ct mountain climbers. Continue to the next corner and increase reps by 10 of the same two exercises. Continue around the 8 increasing reps by 10 up to 40 and then scale back down.

We did the last sets of 10 back at the flag.

MARY:
15 flutter kicks IC, 2 burpees to finish our 50, 15 heels to Heaven, protractor
COUNT-OFF & NAME-O-RAMA
4 got through the workout today.
CIRCLE OF TRUST/BOM:
“What then shall we say to these things? If God is for us, who is against us? He who did not spare His own Son, but delivered Him over for us all, how will He not also with Him freely give us all things? Who will bring a charge against God’s elect? God is the one who justifies; who is the one who condemns? Christ Jesus is He who died, yes, rather who was raised, who is at the right hand of God, who also intercedes for us. Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword? Just as it is written, “For Your sake we are being put to death all day long ; W e were considered as sheep to be slaughtered .” But in all these things we overwhelmingly conquer through Him who loved us. For I am convinced that neither death, nor life, nor angels, nor principalities, nor things present, nor things to come, nor powers, nor height, nor depth, nor any other created thing, will be able to separate us from the love of God, which is in Christ Jesus our Lord. ”

Romans 8:31‭-‬39 NASB

It can be a great encouragement to know the magnitude of God’s love for us. Try to remind yourself daily of this.

MOLESKIN:
Elevenses do sound more pleasant than 11s.
ANNOUNCEMENTS:
Anniversary workout coming up November 7th.

Assurance

THE SCENE: cool mid 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climbers, 10 tempo Merkins, 15 SSH, 15 Moroccan night club, 10 tempo squats, 10 windmills
THA-THANG:
Mosey to the Recruitment Center. Perform exercises in a rotating fashion as 1 PAX performs an exercise as the timer.

Timer-10 tire flips (2 rounds)

  • Merkins
  • Squats

Timer-30 “sledge” swings on the tire (2 rounds)

  • Overhead presses
  • Heavy Freddie’s

Timer -15 pullups (2 rounds)

  • Diamond merkins
  • Lunges

Timer-10 tire flips (1 round)

  • Tricep extensions
  • Curls

MARY:
Flutter kicks, American hammer
COUNT-OFF & NAME-O-RAMA
3 PAX today at the Project.
CIRCLE OF TRUST/BOM:
This is the message we have heard from Him and announce to you, that God is Light, and in Him there is no darkness at all. If we say that we have fellowship with Him and yet walk in the darkness, we lie and do not practice the truth; but if we walk in the Light as He Himself is in the Light, we have fellowship with one another, and the blood of Jesus His Son cleanses us from all sin. If we say that we have no sin, we are deceiving ourselves and the truth is not in us. If we confess our sins, He is faithful and righteous to forgive us our sins and to cleanse us from all unrighteousness. If we say that we have not sinned, we make Him a liar and His word is not in us.
1 John 1:5‭-‬10 NASB
YHC sometimes has doubts about my saved state. It is sometimes difficult to know for sure that we are capable of obtaining a home in Heaven. I think this passage helps with that. If we are walking in the light, following Jesus in all we do, His blood cleanses us. When we slip up, we need to go to God for forgiveness. If we think we don’t sin, we are liars. Walking in the light is about constantly striving to do what is right. It is not about being perfect because we are indeed incapable of such a feat. Instead, Jesus’ blood cleanses us as we walk so that we can be found worthy. We can have assurance of our salvation. Trust in God because He has made a way for us.
MOLESKIN:
We had to improvise with the sledge hammer. Someone “borrowed” it, so we used a steel bar instead.
ANNOUNCEMENTS:
Convergence this Saturday at Bombshelter.

Use Your Words

THE SCENE:  48 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

Overhead clap IC x 8
Seal jacks IC x 8
Hillbilly walkers
Knee tap merkins
Mountain climbers
Monkey humpers

Grab a block…

Tempo curls
Tempo shoulder press
Tempo squat
Let it hang

THA THANG:

Heavy suicide.  Rifle carry CMU to line 1.  25 heavy freddies (4 ct).  Mosey carry back.  30 CMU curls.  Repeat with lines 2 and 3.

Bearicide – Bear crawl 1 line, do 1 donkey kick, crawl bear back, do 1 CMU thruster.  Repeat w/ lines 2-7, donkey kick and thruster reps equal the number line (e.g. line 7 = 7 donkey kicks and 7 thrusters…)

Doracide.  Partner up.  P1 runs to first island and does 2 burpees then back, run to second island and does 2 burpees then back.  P2 does exercises.  Switchero.
Team does 100 CMU squat curls, 150 uneven merkins, 200 heavy LBCs

Block work with serpentine run.  20 Triceps. 15 curls, 10 shoulder press.  Run serpentine around the islands (about ¼ mile total).  Sprint the straights, jog the curves.

MARY:

Sprint to a line.  First one there calls out an ab exercise and leads IC.  Got through flutter kicks, pickle pounders, pickle pointers.

COUNT-OFF & NAME-O-RAMA

9 plus 3 Rushers

CIRCLE OF TRUST/BOM:

Inspiration for this morning’s Word came from the Hardship Hill race, which several of us competed in two weeks ago.  The event was raising funds and awareness for Operation Enduring Warrior, an organization that provides rehabilitation opportunities for wounded military and law enforcement veterans.  As the race was being introduced, a combat veteran came to the microphone and said this… “Two years ago, I went onto the back deck of my house, put a gun into my mouth, and pulled the trigger.”  Mercifully, the gun misfired.  He went on to start working with the awesome men and women of OEW.  That organization helped him rehabilitate, and now he is helping others work through trials.

Closer to home… The division I work in has 19 people – about half are my staff, about half are my peers.  Last summer, we had an intern – an engineering student from UT.  For 8 weeks, he worked with us 8 hours a day, sat near us, ate with us, and laughed with us.  At the end of the summer, he went back to school to finish his senior year – and we talked about having him back during Christmas break.  But by this time last year, he was dead.  That young man who had just spent so much time around me and my colleagues had killed himself.  You know what?  None of us had any idea that he was suffering from depression.  We spent months living most of our days right next to him, and we had no idea.  I’ve replayed conversations with him – and cannot think of one word he said that indicated he was suffering.

 

Quick story to make a point…

“Friends, I shall ask you to be as quiet as possible…”  That was the first line in a speech given by Teddy Roosevelt 108 years ago today – October 14, 1912.  The second line was a bombshell – and it revealed why he needed utter silence from the crowd that evening… “I don’t know whether you fully understand…that I have just been shot”. 

The 53-year-old former president was in Milwaukee, campaigning for a third term.  He stepped out of his hotel and into an open car waiting to take him to an auditorium where he would deliver a speech.  As he stood up in the open-air automobile and waved his hat, a would-be assassin fired his Colt .38 revolver straight into Roosevelt’s chest.  Roosevelt reached inside his heavy overcoat and felt a dime-sized bullet hole on the right side of his chest. Having handled guns as a hunter, a cowboy, and an officer during the Spanish-American War, Roosevelt knew enough to put a finger to his lips to see if he was bleeding from the mouth. When he saw that he was not, he concluded that the bullet had not entered his lung.  An accompanying doctor naturally told the driver to head directly to the hospital, but Roosevelt gave a different order; “You get me to that speech.”

They took Roosevelt to the arena.  He went to the podium and stunned his audience by opening his shirt to show the bleeding wound.  Then he took out his manuscript, showed that the bullet had passed through it, and said, “…(this) probably saved me from (the bullet) going into my heart.”  His nervous aides positioned themselves around the podium to catch him if he collapsed, and they begged him to stop speaking.  He answered their petitions with a glare – and went on to give an 87-minute long speech…with that bullet still lodged in his chest (what a dude!).

After the campaign event, Roosevelt went to a hospital.  X-rays showed the bullet lodged against his fourth right rib – and confirmed Roosevelt’s self-diagnosis.  The bullet had halted on an upward path to his heart.  It had been slowed by the manuscript – a 53-page speech, folded double, and held in his breast pocket.

The message is this; the way you use your words can save your life. 

 

The point:  If you are depressed, don’t suffer alone and in silence.  The way you use your words can save your life…  If you can tell someone, “I need help… I need prayer… I’m depressed… I have thoughts of killing myself...” – those words might just save your life…

If you are suffering with depression or thoughts of suicide – brother, TALK TO SOMEONE.

Talk to me or anyone else in F3.  Talk to another trusted friend, or a minister, or a counselor, call a hotline and talk to a total stranger…just talk to someone.  Ecclesiastes 4:12 (The Message translation).  “By yourself you’re unprotected.  With a friend, you can face the worst.  Can you round up a third?  A three-stranded rope isn’t easily snapped.”  Maybe you think that your confidant will react with alarm or judgement – but don’t believe that lie for a second.  What you’ll hear is some version of, “It took real balls to share that with me – thank you.  Now, let’s do the work to get you through this and back on your feet.”

One CDC study has estimated that a little over 40% of your peers have experienced symptoms of depression during COVID, and 11% (ELEVEN PERCENT!!!!) have seriously considered suicide.  White men are a high-risk population – dying at 3.5 times the rate of other demographics.

Men, we must talk to each other about hard things.  We must listen closely to each other and remain alert for signs of a brother in despair.  We must look out for each other and speak life to one another. 

“Death and life are in the power of the tongue”.  Proverbs 18:21 (CSB)

MOLESKIN:

Around the time COVID started, I remember somebody posting on the F3 main chat an alarming statistic about an uptick in suicides – particularly in men.  The response to that post was one of the coolest things that I’ve ever seen a group of men do – several posts rapid-fire, all with the same basic message, “if you need to talk, call me!” and a phone number.  I’ve never been prouder to be a part of this remarkable group of men. 

T-Claps to Steam and Tank for talking about depression and suicide awareness during Episode 2 of the F3 Knoxville Podcast. 

ANNOUNCEMENTS:

Convergence at the Bomb Shelter this Saturday.

Psalm 127

THE SCENE: It was perfect.
F3 WELCOME & DISCLAIMER: All the stuff.
WARM-O-RAMA:

  • Projectivators (of course) 5x
  • LBAC (fwd/bwd)/Overhead Clap/Seal Clap 5X each
  • Tempo Merkins/Mtn Climbers 5X each
  • Imperial Squawkers 5X
  • Reach for the Sky/Let It Hang/Cherry Pickers
  • Mosey to Parallel Bars for Dips 10X
  • Mosey to Pool Wall for Wall Ups 10X
  • Mosey to RC

THA-THANG:
More Murder Bunnies (1 CMU/PAX): Start at Parking Lot Island (PLI) with the following exercises, then proceed to Murder Bunny with CMU to opposite PLI:

  1. 50 CMU Squats
  2. 40 Curls
  3. 30 Lunges (15/side)
  4. 20 Kettle Swings
  5. 10 Blockees
  6. 20 Thrusters
  7. 30 Heavy Freddy
  8. 40 Rows
  9. 50 Calf Raises

After each exercise and Murder Bunny, PAX execute the following Descending Merkins, 10 each, with feet on CMU then proceed to carry CMU overhead while Tricep Extensions back to starting PLI and moving on to next exercise. (Modification: Rifle Carry CMU back)

  1. 10 Wide Derkins
  2. 10 Regular Derkins
  3. 10 Diamond Derkins
  4. 10 Stagger Derkins
  5. 10 Stagger Derkins (other side)
  6. 10 Diamond Derkins
  7. 10 Regular Derkins
  8. 10 Wide Derkins

MARY:
Don’t remember…

COUNT-OFF & NAME-O-RAMA
The 4 Horsemen of Heavy PT: Erector, Kickflip, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:

Psalm 127
A song of ascents. Of Solomon.
1 Unless the Lord builds the house,
the builders labor in vain.
Unless the Lord watches over the city,
the guards stand watch in vain.
2 In vain you rise early
and stay up late,
toiling for food to eat—
for he grants sleep to those he loves.

3 Children are a heritage from the Lord,
offspring a reward from him.
4 Like arrows in the hands of a warrior
are children born in one’s youth.
5 Blessed is the man
whose quiver is full of them.
They will not be put to shame
when they contend with their opponents in court.

MOLESKIN:
2 Prayers/Meditations on Psalm 127. 1. Asking God to build our character, our marriages, and our homes. 2. Asking God to bless our children as we raise and disciple them.

ANNOUNCEMENTS:
F3 Convergence/3rd F – Sat, Oct 17 @ Bombshelter; AND Sat, Nov 7 @ Asylum