F3 Knoxville

Tag: Mathlete

CelticThunder

THE SCENE: cool 50 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX in cadence of Windmills, the 🐉 wings, Chattanooga Cherry pickers, Knoxville Cherry pickers.
THA-THANG:  Welsh Dargon

  • 4 bear Crawls forward
  • 1 Merkin, 1 Plank Jump, 1 shoulder tap. Then 4 bear crawl backwards.
  • Run 400 meters
  •  Rince, Repeat, and add 4 Crawls to the bear crawl. Add 1 rep to other exercise.
  • X8

MARY: Thunderstruck 
Check the Exicon in Q resource
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.
1 Corinthians 16:13‭-‬14 ESV

MOLESKIN:
Growing up in the late 80s and 90s we all had some cool toys , such as G.I.Joe, Stretch Armstrong, He-Man, Hulk Hogan. And as kids we thought it was cool how Stretch could be stretched and then return to normal size. However as men when we Stretch our souls to the world and flesh we lose our soul and continue to Mar God’s image.

The G.I.jo landmine is one of the most important men because they go ahead of their family to mark the bombs and traps that would injure them. As men we need to be on guard an out of love in a meek an humble way direct our community,  family to God by living a gospel saturated life.

We should not confront thing like hulk hogan being loud and tearing clothes.. the world says thar is a real man.. a real Biblical man is one that is meek and humble

ANNOUNCEMENTS:

Mission Accomplished

THE SCENE: A brisk 40 degrees but clear skies, gentle breeze and good visibility
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some side straddle hops, tempo merkins and squats, local cherry pickers, Projectivators, and climbing the mountain.
THA-THANG:
Rugby shuttle run to the CMU pile

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included:

  • Bodybuilders
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 3 BB
    1 hash = 5 BB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    20 hash marks required
  • Running Laps
    1 hash = 1 lap
    20 hash marks required
  • Clean & Press (with CMU)
    2 squats : 1 C&P
    4 OHP : 1 C&P
    1 hash = 10 C&P, 20 squats, 40 OHP’s
    40 hash marks required
  • Freddy Mercuries
    2 Big Boys : 1 FM
    5 LBC : 1 FM
    1 hash = 10 FM, 20 BB, 50 LBC
    40 hash marks required
  • Clock Merkins
    20 merkins : 1 CM
    30 knee merkins : 1 CM
    1 hash = 1 CM, 20 m, 30 km
    40 hash marks required

MISSION ACCOMPLISHED!  Victory Rugby Shuttle Run back to the flag

MARY:
With 3 minutes to spare, did some LBC’s, pull backs, and hello dolly’s to close off the beat down
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Bible Verse:

“You need to persevere so that when you have done the will of God you will receive what he has promised.” (Hebrews 10:36, NIV)

Keep Doing the Right Thing.  In Genesis, Joseph was betrayed by his brothers, sold into slavery, falsely accused of a crime, and put in prison.  It was thirteen years of injustice and disappointments.  But he kept doing the right thing until one day he was suddenly called out of the prison to interpret Pharaoh’s dream and subsequently made the prime minister of Egypt.

God wasn’t asking Joseph to defeat his brothers, to escape his captors, to prove his innocence, or to break out of prison.  God was simply asking him to outlast the opposition.  God may not be asking you to overcome some of the challenges you face that are unfair and situations that feel like they are lasting forever.  He may just be asking you to keep doing the right thing in bad situations, and to outlast them.  He is asking you to be faithful.  Then you will be able to say along with the Apostle Paul, “I have fought the good fight, I have finished the race, I have kept the faith.  Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day…” (2 Timothy 4:7-8).

-Credit to Larry Blakeburn of First Cumberland Presbyterian Church in Oak Ridge, TN
MOLESKIN:
Thanks everyone for making my VQ as memorable as I had hoped!
ANNOUNCEMENTS:
2.0 Workout this Saturday at the Project; and otherwise I’ll leave this up to the AOQ if there’s anything new.

#The Project: coming to you next Tuesday – can you beat their time?

Now THAT’S Impressive

THE SCENE:  High 40s and clear.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

OYO

THA THANG:

IPC Week 4!

  1. 100 Gas Pumpers
  2. 50 Jump Rope
  3. 1 mile run
  4. 25 Hello Dollies
  5. 25 Burpees
  6. 50 Jump Rope
  7. 400-meter run
  8. 25 Hand Release Merkins
  9. 25 V-Ups
  10. 50 Jump Rope
  11. 400-meter run
  12. 25 Leg Raises
  13. 25 Jungle Boi Squats
  14. 50 Jump Rope
  15. 400-meter run
  16. 25 4-count flutter kicks
  17. 25 Bonnie Blairs (hard way)
  18. 50 Jump Rope
  19. 400-meter run
  20. 100 Big Boy Sit-ups
  21. 50 Jump Rope
  22. 1 mile run

MARY:

Fagettabowtit.

COUNT-OFF & NAME-O-RAMA

Me and 13 of the best men I know

CIRCLE OF TRUST/BOM:

You finished Week 4 of the Iron PAX Challenge!  Impressive!  You ran 3 miles and completed 700 reps of exercises!  Very impressive!

You know what I find MORE impressive?

  • All 14 of you set an alarm to go off this morning. You got yourself out of bed and came out here knowing what we were planning to do.  Your determination is impressive. 
  • At one time, each one of you came out here in the dark, without knowing another man, and decided to give it a go. If you were like me, your first day kicked your butt – but you came back.  Your resolve is impressive.
  • Many of you have done this for months or years on end. Continually subjecting yourself to these trials to become an increasingly better version of yourself – and to challenge your brothers out here to do the same.  Your consistency is impressive. 
  • Many of you lead Qs. You lead five to ten other men in exercises, a thought, and a prayer.  It might be uncomfortable and intimidating, but you do it because you know that you get better at leading by practicing leading.  Your leadership is impressive.
  • When you lead, several of you have shared from the heart – your struggles, your challenges, your setbacks – you’ve been transparent in this ball of man. That takes real courage.  We may impress each other with our strengths, but we relate to each other through our weaknesses.  Your transparency is so impressive. 

Iron sharpens iron and that’s what we are doing out here.  Each and every one of you made a commitment to be here.  I watch you getting stronger and faster, building your endurance, building your toughness, growing your faith, growing as leaders, and challenging the rest of us to do the same.  That is so impressive and I’m grateful for you men.

Throughout scripture, Jesus was impressed by people on several occasions.  What was it that impressed Him?  Not material things…  Not power…

Jesus is impressed by humility.

  • He said, “Whoever humbles himself like child…is the greatest in the kingdom of heaven” (Mathew 18:4).
  • The Canaanite woman who said “even the dogs eat the crumbs that fall from their masters’ table” impressed Jesus (Matthew 15:27).
  • About the sinful tax collector who beat his chest and prayed, “God, be merciful to me a sinner”, Jesus said he left justified (Luke 18:14).

Jesus is impressed by faith.

  • The centurion in Capernaum who pleaded, “just say the word, and my servant will be healed…” – impressed Jesus (Matthew 8:10)
  • About the blind beggar near Jericho, Jesus said, “Your faith has made you well.” (Luke 18:42).
  • All over Scripture we read about Jesus in heaven sitting at the right hand of God. In Mathew, Mark, Luke, John, Hebrews, Colossians, Revelation… And then there is a description in Acts 7.  Stephen, just before he is killed for his faith, looks to heaven and sees Jesus standing at the right hand of God.  You know what literally gets Jesus on His feet?  Persistent faith.

Maybe we could train ourselves to be impressed by the same – faith and humility. 

MOLESKIN:

I wish I could say it as elegantly as he did… Ocho mentioned after the BOM that faith and humility are hand-in-hand with each other.

I’m impressed by Ocho for coming out these last couple of months and showing real progress in his fitness.  You’ve showed grit, brother!

Likewise, I’m impressed by Papa Lock for making time in his crazy schedule to post several times a week – he too is making steady progress.  Stick with it – and you’ll be unrecognizable in a year!

I’m impressed by Skewer for leading Qs – each one better than the last – and for courageously sharing his struggles during some of his BOMs.

I’m impressed by Slappy for posting today – despite his injuries – and gutting it out through the entire IPC.  GRIT.

I’m impressed by Borg for being able to run circles around me at 59 years old – and for continuing to demonstrate that age is just a number.

I’m impressed by Rocket for his long-term steadiness and tenacity to work through obstacles and keep getting stronger

I’m impressed by Boy George for nearly completing his insane race last weekend

I’m impressed by Erector for conceiving this merry band of misfits – and for being a machine out there today.

I’m impressed by Bobbitt, who has been with us for a little over a year and has totally transformed his fitness level – and emerged as one of the region’s best AOQs.

I’m impressed by Tuba for the steadfastness he demonstrates in his life and his parenting – and for wearing shorts even in the dead of winter

I’m impressed by 3-Peat for his resolve to show up over and over again – not listening to the devil on his shoulder telling him to sleep in today

I’m impressed by Oh Brother for posting with us just days after moving to town – and coming back out two days in a row now

I’m impressed by Mathlete for leading this group well and challenging us all to accelerate our fitness, fellowship, and faith.

ANNOUNCEMENTS:

  • Today – Shovel flag handoff at the Asylum PM
  • Oct 8 – 2.0 Workout
  • Oct 27: Halloween event in Oak Ridge
  • Nov 5: Brolympics at the Asylum
  • Dec 10: Oak Ridge Christmas parade

A little leg and sumpin’ else

THE SCENE: Warm and clear at 70 degrees.

F3 WELCOME & DISCLAIMER. Welcome to Fitness Fellowship and Faith, Voluntary, Free, Peer led, not a pro, no knowledge of injuries or fitness considerations, it is each person’s responsibility to be safe and to modify as necessary. Most important, don’t get hurt.

WARM-O-RAMA:  

SSH
Arm circles – small
Imperial walkers
Knox Cherry pickers
Plank
Upward Dog
Downward dog
Indian Run to the coupons – last man does 1 burpee then sprints to the front

THA-THANG:

Carry your coupon through the entire workout. Or use it on the ground to complete exercises like Merkins.

20 Thrusters 20
Lunges (uphill to cones, mosey back)
10 Bonnie Blairs (jumping lunge) (10 Each leg)
Bernies
40 Curls
High knees
20V-ups or modify with 20 LBCs
Lunges
20 Alternating Side Squats
Bernies
20 Grave Diggers (20 each side) (4 count carefully, use your legs)
Butt kicks
10 American Hammers (10 each side)
30 Merkins
20 Flutter kicks with block held high (4 count)

Repeat from the top until the alarm goes off

MARY:

15 minutes of PAX choice, everyone got to choose one, including both FNGs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

What does “Know your limits” mean?
I told a story about playing soccer in a tournament of several games a few weeks ago and the next day mentioned to a Bible Study group that my feet and ankles were very sore from it. Another man in the group said, (somewhat scoldingly) “You gotta know your limits.” His response stuck with me, because he has no clue about me or my “limits”.

So I posed the question at this morning’s COT – What does “Know your limits” mean? The responses from several PAX helped clarify the situation for me. Here are a few insights from the group.
• As a part of living, we are always traversing what appear to be limits as we learn and adjust.
• In order to know your limits, you must explore them and keep them up to date by going and touching them from time to time, because of course they change.
• Consider the source, someone may be giving you advice based on their own limits which could be very bad advice for you.
• Consider the source, and listen, if it is someone who knows you well and they are giving you solid advice from a friend.

The depth of the responses was much greater than I can post here, and I am very grateful that I learn so much from other PAX.

The HIMs at The Project have been a driving force to help me push my limits, shoulder to shoulder. A few months ago, I asked for agreement in prayer to get rid of the nagging fear that I was pushing too much, so that I could enjoy the journey. My fear is gone and I am no longer training “to get slower, slower”, but I am gaining ground. Most encouraging is that I am watching the men around me grow as husbands and HIMs, as well as athletes because they are pushing and evaluating their limits as a natural part of who they are.

My conclusion is that there is no way to “know your limits”, because they are invisible and always changing, so put your confidence in God and your hope in His promises. Maybe it would be better to say, “Know His promises”!

ANNOUNCEMENTS:

Welcome “Breadbowl” and “Wipeout”, previously known as FNGs.

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.