F3 Knoxville

IPC week 3-the Project

THE SCENE: a little warmer than it has been lately (upper 60s)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 10 tempo squats, 15 Moroccan night club
THA-THANG:

5 ROUNDS OF:

  • 20 Coupon Presses
  • 20 Burpees
  • 20 Curls
  • 20 V-Ups
  • 20 Goblet Squats
  • 13 Man-Makers
  • 400M Run

One extra 400M run at the end
MARY:
IPC…enough said
COUNT-OFF & NAME-O-RAMA
10 at the Project this morning
CIRCLE OF TRUST/BOM:
“Woe to you, scribes and Pharisees, hypocrites! For you are like whitewashed tombs which on the outside appear beautiful, but inside they are full of dead men’s bones and all uncleanness. So you, too, outwardly appear righteous to men, but inwardly you are full of hypocrisy and lawlessness.” – Matthew 23:27‭-‬28 NASB1995

This is just one of many things that the Pharisees were doing that Jesus teaches against. How often do we do the same things? We are to always be true and never try to act righteous just when we are seen by men. God is always watching! It is He who we should be pleasing. We are to be the same person in all aspects of our lives. We can’t be a truly godly man and be ungodly every where but Church at the same time.

MOLESKIN:
It was nice to share in the misery that is Iron PAX with my brothers!
ANNOUNCEMENTS:

12 Pains of Christmas

THE SCENE: Cool, humid and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectavator
  2. Cherry Pickers
  3. Tempo merkins
  4. Tempo squats
  5. Mosey to the sign and back

THA-THANG:

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:

  1. Circle of abs; each PAX got a chance to lead
  2. Ring of Fire merkins up to 5 and back down
  3. Mosey to the sign and back

CIRCLE OF TRUST/BOM:
Just like Christmas, don’t let the world take something God meant for good and make it a pain.

ANNOUNCEMENTS:
2nd F day at Rampart on October 1st. Iron Pax Challenge at The Project tomorrow.

Claiming Territory

THE SCENE: Perfect fall morning, low 60’s, a little drippy, gloom to spare
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • LBACs
  • Windmills
  • Hairy Rockettes
  • Tempo Squats
  • Tempo Merkins

THA-THANG:

  • Mosey to Friendship bell
  • Dora – One does work, other bernie/sprint @ lightpole
    • Step ups (150)
    • Derkins (100)
  • Mosey to K-25 Hill
    • 7s – Bobby Hurley/Drydocks
  • Mosey to Pond Loop
  • Dora – One works while other runs loop
    • Flutter Kicks (300)
    • LBCs (300)

 

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
In Mere Christianity, Lewis discusses the way in which we are accountable for our moral decisions. He points out that we should not be much invested in the practical outcomes of our actions, because these are dependent in large part upon circumstance, both of ourselves and our surroundings. He points out that while resisting drink may be only a mild strain for a man not inclined to drunkenness, for another it may be a monumental effort of the will to go even an hour. While we tend to judge the sober man more favorably than the man who resisted only an hour, God accounts for all the “raw material” we were given. Rather, His interest is the way that each choice is affecting the kind of person we are becoming, every tiny choice leading us either to be more heavenly or more diabolical. He goes further, using the analogy of war, to point out that every small concession we make to our vices is territory that we have surrendered to the enemy, from which he can launch later assaults.

I experienced this quite clearly yesterday when, at the end of a long meeting, we entered into an hour long spiral where all the work was finished, but folks kept wanting to restate and rehash the decisions, tediously extending the meeting without gain. I got frustrated, and as a concession, allowed myself unrestricted access to my candy stash while I annoyedly waited for the end. This morning, I could see clearly that this one concession had cascaded into a series of poor decisions for the rest of the night including extra dessert, extra drinking, and an inordinately late bedtime for the whole family. [I didn’t know this when I gave this Word live, but this culminated in my kids struggling to get ready and my son being late to school].

My takeaway was this: don’t waste time congratulating myself because of how good things are, it’s largely not my doing. Instead, keep my eyes on things eternal, by making good decisions, with special attention to the temptation to make small concessions, because these small decisions will be seeds that grow up.
MOLESKIN:
Tuesday IPC was heavy, so I went with a nice traditional Dora bootcamp. Hopefully worked out some stiffness in the shoulders, back, and legs.
ANNOUNCEMENTS:
Kids Tri – Sept. 24th, 2.0 workout in October, Project T-shirt sale is ending soon (Sept. 17th), Brolympics November 5th.

Diligently

THE SCENE:  54 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:
  OYO

THA THANG:

IPC Week 2

Line 1: 5 Blockees, then rifle Carry 25 yards to Line 2.

Line 2:  CMU exercise, then farmer carry back to Line 1.

AMRAP for 45 minutes

Line 2 exercises were;

  • 10 We’re Not Worthy
  • 15 Goblet Squat
  • 20 Tricep Extensions
  • 25 CMU Swings
  • 30 Curls

MARY:

None

COUNT-OFF & NAME-O-RAMA

12, including FNG Pleasantville

CIRCLE OF TRUST/BOM:

Diligently”: adverb.

  1. in a way that is careful and uses a lot of effort.
  2. With conscientious and persistent effort or attention.

In Scripture, we are commanded to diligently teach our children about God and His Word.

Deuteronomy 6:4-7 “Hear, O Israel: The Lord our God, the Lord is one.  You shall love the Lord your God with all your heart and with all your soul and with all your might. And these words that I command you today shall be on your heart. You shall teach them diligently to your children.”

I’ll suggest that the vast majority of the way we “teach” our children is not with words, but through our modeling.  What you think, say, and do will make a profound impression on what your sons and daughters will think, say, and do as they grow into maturity.

Does that mean we put on an act for them?  No. “Your kids learn how to love God by watching how you love God. While you are called to disciple your kids, the call is not to give them a fictitiously polished version of yourself.” (Hat tip to Matt Chandler).  But as HIMs, we must Get Right and put persistent effort or attention toward Living Right and Leading Right.  

Two chapters before the commandment to teach our children diligently, we are commanded to diligentlytake care of our own souls.

Deuteronomy 4:9 “Only take care, and keep your soul diligently, lest you forget the things that your eyes have seen, and lest they depart from your heart all the days of your life. Make them known to your children and your children’s children.”

– “It has been said that as goes the family, so goes the world. It can also be said that as goes the father, so goes the family.” Voddie T. Baucham Jr., Family Shepherds: Calling and Equipping Men to Lead Their Homes

“A man cannot give away what he himself does not possess” (Q Source 2.4, Positive Habit Transfer).

MOLESKIN:

IPC Week 2…WOW!

PRAYERS / ANNOUNCEMENTS:

9/24     Kids triathlon (The Project is a race sponsor!)

10/27   Oak Ridge Halloween

11/4     Brolympics

12/2     Knoxville Christmas parade

12/10   Oak Ridge Christmas parade

Isometricovery

THE SCENE: Clear skies, cool fall breeze, 65ish
F3 WELCOME & DISCLAIMER:  Done!
WARM-O-RAMA:

Mosey for a bit, then SSH, Moroccan Night Club, Knoxville Cherry Pickers, Sideways Cherry Pickers, LG arm circles FWD/BWD, Mosey to the coupons

THA-THANG:
Isometric movements with weights as a recovery workout for IPC off day.  Range of motion and control with coupons.

  • 20X 8 count curls, mosey, 20X 8 count curls
  • 20X 8 count squats, mosey, 20X 8 count squats
  • 20X 8 count overhead press, mosey, 20X 8 overhead press
  • 20X 8 count kettlebell swings, mosey, 20X 8 count kettlebell swings (yes, in slow motion)
  • 10X 8 count American hammer
  • Long mosey back to flag

MARY:
Atlas Shrugged
COUNT-OFF & NAME-O-RAMA.

8 PAX

CIRCLE OF TRUST/BOM:
Recovery takes discipline – to slow down and sometimes do nothing (or something that feels like nothing) as a planned part of an intense training period can payoff big time in performance.  Recovery workouts after intense exercise like the IPC workouts can help prevent injuries from overtraining.
MOLESKIN:
The workout was disappointingly slow at first, but a few winges were heard as the isometric exercises did their work, especially when we got to the “slow-motion” Kettlebell swings when there was no momentum to raise the coupon on either end of the pendulum.  Thanks for the honor of leading the Q, you all are an inspiration to me.