F3 Knoxville

Keep it Simple

THE SCENE: the Project, a few puddles, and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 harry Rockettes, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers

THA-THANG:
Mosey to toward the friendship bell stopping short at the corner of the gravel path. Do a burpee mile. 12 burpees followed by one lap. Repeat 4 times total.

Mosey to the amphitheater:

  • 25 merkins
  • 25 heels to heaven
  • Run to the pool wall
  • 10 wall ups
  • 25, 2-ct Imperial walkers
  • Run to the playground
  • 5 pull-ups
  • 25 squats

AMRAP

MARY:

Freddie Mercury, LBCs, 6″ LBCs, protractor, planks

COUNT-OFF & NAME-O-RAMA

10 kicked the morning in the teeth today!

CIRCLE OF TRUST/BOM:
“Teacher, which is the great commandment in the Law?” And He said to him, “ ‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.”

Matthew 22:36‭-‬40 NASB1995

Imagine what your life could be like if you just kept things as simple as those commands. No complicated relationships. No justification for rude behavior. Simply everything that we do, if we act out of love and kindness for others, we could make the world a different place.

MOLESKIN:

ANNOUNCEMENTS:

The courage to lead

THE SCENE: Warm for January, low 50s and damp. Something like Ideal gloom with a waning gibbous overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Tempo Squats
  • LBACs
  • Tempo Merkins
  • Fence Steppers
  • Grady corn

THA-THANG:

  • Mosey to the parallel bars and have each man  handwalk the parallel bars
  • Mosey to the pool wall
    • Wall sit-ups – All PAX wall sit then do a wall-up upon command.
    • Repeat 5 times
  • Mosey to recruiting center
    • Relocate the entire block stack to the corner of the lot. TO move each block:
      • 20 plyo-merkins or thrusters to farmer carry each block
      • 20 4-ct heavy freddies or flutters to lunge the block
      • 20 swings or good mornings to rifle carry the block
    • Relocate the poles likewise in pairs
      • 20 golden arches then shoulder carry
    • Then move everything to the other corner of the parking lot
    • Then put it all back where we found it
  • RTF

MARY:
11 Heels to heaven, 11 American Hammers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

On Saturday, I was fortunate to attend the convergence down at Bombshelter and, among several benefits, hear a message from Cap’n Crunch, one of the OG founders of F3 Knoxville. His message was framed with four points on how to improve personal leadership:

  • Resist Passivity
  • Expect Long-term Gains
  • Accept Responsibility
  • Lead Courageously

While any one of these points could serve as the jump-off point, today I am focusing on Lead Courageously. Unlike some other virtues, like temperance or fortitude, Courage is a word that still gets a fair bit of use in the modern cultural lexicon. Pretty much no matter who you are or how you view the world, everyone agrees that courage is virtuous, because everyone agrees that there are things which ought to be done that fear prevents us from doing. Now, Cap’n Crunch noted, and it bears repeating here, that courage is not the absence of fear. If you are not afraid, then you have no need of courage. Rather, courage is fortitude to endure fear which makes possible justice despite opposition, temperance in the face of temptation, and prudence which sees future peril but is not diverted. C.S. Lewis, in the voice of Screwtape, put it this way:

“Courage is not simply one of the virtues, but the form of all virtues at the testing point, which means, at the point of highest reality. A chastity, or honesty, or mercy, which yields to danger will be chaste or honest or merciful only on conditions. Pilate was merciful till it became risky.” – Screwtape

Obviously, having courage is great, but how do I get it?

There is more than one way to answer this question, but today I want to focus on one that we moderns somehow often neglect: From the men at your side. Ever notice what lies at the center of this word: en-COURAGE-ment From time immemorial, men have been facing challenges in groups, even when it provides no pragmatic advantage. In fact, this reality lies at the very heart of F3. By facing our challenges together, with shields locked, we muster courage which we do not individually merit. Do not neglect to engage this resource, for:

36 “But about that day or hour no one knows, not even the angels in heaven, nor the Son, but only the Father.37As it was in the days of Noah, so it will be at the coming of the Son of Man.38For in the days before the flood, people were eating and drinking, marrying and giving in marriage, up to the day Noah entered the ark;39and they knew nothing about what would happen until the flood came and took them all away. That is how it will be at the coming of the Son of Man. (Matthew 24:36-39)

No one knows the future. If you desire to lead, you must either be naïve to this or courageous to face it.
MOLESKIN:
I am deeply grateful to have had the opportunity to lead you fine men this morning. Coming out of a bewildering day, you helped bring me back to center. Truly grateful for your fellowship today and always.
ANNOUNCEMENTS:
Convergence at Rampart Saturday to finish his VQ and honor his memory. Receiving of friends is 3-5 at South Harriman Baptist Church, Funeral at 6. Burial will be Sunday at 2 pm at Bookwalter Cemetery in Knoxville.

Pocket Full of Kryptonite

THE SCENE: Cool, foggy, and 33. Perfect for gettin’ you gloom on!

F3 WELCOME & DISCLAIMER – Chicky Check!

WARM-O-RAMA:

  • SSH x15
  • Knox Cherry Pickers x5
  • Willy Mays Hayes x8
  • Tempo Squat x10
  • Tempo Merks x10
  • Down Dog + What’s up dog? x4
  • LBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Hallelujah x10
  • Night Clubs x10
  • Chattanooga Cherry Pickers x10
  • Michael Phelps
  • SSH

Stretch OYO.

Let’s mosey!

THA-THANG:

11s on K25 Hill. Burpees at the bottom. American Hammers (2 count) at the top. First man calls recover.

Mosey to The Pond.

PAX partnered up for Dora. PAX 1 performs the following exercises. PAX 2 Dora’s around the loop.

  • 100 Shoulder Taps (double count)
  • 150 Merkins
  • 200 LBCs
  • 250 Monkey Humpers

RTB for Mary.

MARY:

Flutter Kicks – Bobbitt x15
Awkward Turtle – Ocho x10
Basilisk – Biohack x10

Time was called.

CIRCLE OF TRUST/BOM:

YHC has a medical condition that require a strict diet. Generally, one does not notice how sick they are until they get healthy get healthy. Tons of very small day-to-day choices add up to gradually feeling worse and worse.

Which leads YHC to the following question:

What if Lex Luthor didn’t try to kill Superman with a large load of kryptonite? What if he just sprinkled a little bit in his cereal every morning? That hat would make Superman feel just a little bit off all the time. He’d eventually get used to that feeling after a while and accept it as a new normal. Without killing Superman, Lex Luthor could gradually and subtly reduce him to a mere man.

Where in your life are you compromising? Where in your life do you need more discipline? Where are you sprinkling just enough kryptonite in your life to keep you from being the man you’re meant to be?

Energy kryptonite – What zaps your energy during the day little by little?

Work/productivity kryptonite – What you wrote you for being a productive contributor?

Moral kryptonite – What are the erodes your moral principles?

Faith kryptonite – What erodes your connection with God?

Love kryptonite – What the roads your connections with other people?

We know the power of tiny habits in the positive sense. What are the tiny habits in your life that are slowly reducing you to less than you should be that need to go?

1 Peter 5:8-9
8 Discipline yourselves; keep alert. Like a roaring lion your adversary the devil prowls around, looking for someone to devour. 9 Resist him, steadfast in your faith, for you know that your brothers and sisters in all the world are undergoing the same kinds of suffering.

MOLESKIN:
For those counting, if you finished the 11s at K25, you have completed 55 burpees.

ANNOUNCEMENTS:
See Slack for details!

2023 January Metric

THE SCENE: Cool and pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Cherry pickers
  • Windmill
  • Tempo squat
  • Big daddy arm circles
  • Michael Phelps

THA-THANG:

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. 

Here are the exercises:

– 150 curls– 125 heavy squats– 100 OHP– 75 CMU swings– 50 Thrusters– 25 Blockees

When you finish the Blockees, start back at the top with curls.

CIRCLE OF TRUST/BOM:
Short weights and half measures were used to cheat people in commercial transactions.  In today’s metric workout, the only person to cheat is you.  Don’t take a half measure today to make it easier to show improvement in 6 months.  Take a real measurement and push yourself to get better.

Motown Beatdown and Tabata Burpees

THE SCENE: A Bill Withers kinda morning. Rain and “Ain’t No Sunshine”. We met under the pavillion.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH – 15
  • Projectivator – 10
  • Abe Vagoda – 6 or 8
  • Knox Picker – No one knows. Tuba, this is your fault! 🙂
  • Tempo Merk – 10
  • Apollo Ono – 7
  • LBAC – 10
  • RLBAC – 10
  • Grady Corn – 10
  • Moroccan Night Clubs – 10
  • Hallelujahs – 10
  • Chattanooga Cherry Pickers © – 10
  • SSH – 15
  • 5 Burpees OYO

THA-THANG:

PAX performed a Burpee Tabata. 30 seconds of burpees with 20 seconds rest for 11 rounds.

  • Round 1: 1 burpee (hold plank)
  • Round 2: 2 burpees (hold plank)
  • Round 3: 3 burpees (hold plank)
  • etc.

11 rounds = 66

The “rests” became a cruel joke as we got into the higher numbers. Something about doing burpees while the timer clearly says to rest.

PAX then rolled dice for the following routine. Roll a 1, do 10 reps of exercise #1. Roll a 2,  do 10 reps of exercises 1 through 2. Roll a 6, you guessed it. Do 10 reps of exercises 1 through 6. Many 6’s were rolled to where PAX accused YHC of loading the dice. YHC had no comment.

    1. SSH
    2. shoulder taps
    3. hr merkins
    4. big boys
    5. basilisk
    6. bobby hurley

MARY:
Rejected! PAX had the choice of Mary or flipping the cards for more dice games. They chose to continue rolling the dice for the following exercises.

    1. climbers
    2. toe merkins
    3. monkey humpers
    4. undertakers
    5. dry docks
    6. heels to heaven

CIRCLE OF TRUST/BOM:

YHC might have misinformed the dear PAX of Rampart at a previous COT. The popular notion is that willpower functions much like a muscle and is prone to get tired. This might not be true. New research (see article here) says that your mindset matters more, when it comes to willpower. In other words, your attitude towards willpower affects willpower. The reasoning is as follows: If you believe that your willpower is limited, willpower is limited. If you believe willpower is unlimited, meaning you get strength from the victories of using your willpower, then you might still be able to use your willpower at full strength.

What does this mean for us? Celebration Matters. When you pass on the cookies don’t mope. Don’t act like you’re deprived. You just defeated that sucka! Celebrate! You might just find a deeper well for more willpower!

It also means that mumblechatter matters in the gloom. Ever notice when someone calls you out you seem to get grittier? We find more energy somewhere when other people talk us up. Mumblechatter and encouragement changes the atmosphere.

YHC would like to introduce the idea of zeal. That’s not a word we use a lot today. The thesaurus gives words such as devotion, determination, diligence, eagerness, fervor, gusto, intensity.

Romans 12:9-12
9 Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves. 11 Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. 12 Be joyful in hope, patient in affliction, faithful in prayer.

We should do faith with our heart! With zeal! Zeal for the Lord! W should do discipline with our heart! Zeal!
determination, diligence, eagerness, fervor, gusto, intensity. We should do marriage, fatherhood, work, leadership with our heart!

Attitude Matters!
Mindset Matters!
Outlook Matters!

Talk to yourself the right way… you may have a deeper well than you think.

MOLESKIN:

  • Welcome FNG-Wilbur!
  • T-Claps to the Project boys, Mathlete and Tuba for coming down.
  • Surprise visit from Airborne was nice. We thought you were DR.
  • Total Burpees for today was 76. The rest are on you.
  • Prayers for Cardinal and Feeny.

Playlist:

  1. Ain’t No Mountain High Enough – Marvin Gaye, Tammi Terrell
  2. Express Yourself – Charles Wright and the Watts 103rd Street Rhythm Band
  3. Ain’t Too Proud to Beg – The Temptations
  4. I Want You Back – The Jackson 5
  5. The Tears of A Clown – Smokey Robinson & The Miracles (You’re better than this, Pam)
  6. Mr. Big Stuff – Jean Knight
  7. It’s Your Thing – The Isley Brothers
  8. Your Love Keeps Lifting Me – Jackie Wilson
  9. Get Ready – The Temptations
  10. Signed, Sealed, Delivered (I’m Yours) – Stevie Wonder
  11. It’s The Same Old Song – Four Tops

ANNOUNCEMENTS:
MABA continues. Stay on it, men!
Convergence Saturday. Meet at Rampart at 0545.
QCal
Skeletor: Monday.
Cardinal VQ (!): Wednesday.
Wingman: Next Saturday.