F3 Knoxville

Tag: Mathlete

Rocky Legs

THE SCENE: Warm June morning, perfect for sweating
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squats
  • Windmills
  • Tie Fighters
  • Grady Corns
  • Tempo Merkins
  • Mountain climbers
  • Projectivators (from 7)

THA-THANG:

  • Dynamic running warmup on the way to Recruiting Center
  • Grab a block and head to the pull up bar
    • 50 goblet squats and 3 pullups (rotate through on bar)
  • Farmer carry block, alternating hands, to theater stairs
  • Progressive work – add one, run the stairs, once all are done, start dropping one
    • 5 Rocky Balboas (4-ct)
    • 4 cross-over CMU merkins
    • 4 Iron Mikes (both legs)
    • 10 OHP
    • 5 thrusters
  • Farmer carry back to recruiting center
  • Circuit – 45/15 tabata, 1 round
    • Split squats at the short stack (left)
    • I-merkins
    • Bobby Hurleys
    • Derkins
    • Split squats at the short stack (right)
    • Jump Rope
    • Pull ups

MARY:
Full round of dealer’s choice!
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Matthew 18:15-17

15  “If your brother sins against you,  go and tell him his fault, between you and him alone. If he listens to you, you have  gained your brother. 16But if he does not listen, take one or two others along with you, that every charge may be established by the evidence of two or three witnesses. 17If he refuses to listen to them, tell it to the church. And if he refuses to listen even to the church, let him be to you as a Gentile and a tax collector.

We live in an increasingly non-Christian world. Often, we assume that the people we meet each day share a common understanding of what is right and wrong, but the apparent shift is away from this.

Jesus in this passage, seems to me to be speaking into this situation. I expect my brother share my understanding of sin, but sometimes he won’t listen, no matter who gets involved. In this case, Jesus tells us to “let him be to you as a Gentile and a tax collector.”

It is easy to read this as permission to cut off my brother, to put him outside, and on some level that may be partly true. But I think it is important to remember as we read this passage, exactly how Jesus treated the Gentile and the tax collector. He was so willing to engage with them in speaking truth that his fellow Jews were offended and disgusted.
MOLESKIN:
Great conversation on the Word.
ANNOUNCEMENTS:
Confirmed family Q on Saturday, Convergence July 2 @ JUCO

Here comes the rain

THE SCENE: dark, cloudy and steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Mercins, 9 side straddled hop, 8 good mornings. 7 willy maze. 6 Chattanooga cherry pickers. 5 Knoxville cherry pickers.  2 thread the needle

THA-THANG: Death run with person in the back of the line does a burpee  trunk jump to the front.. headed to the pool wall

Insert information about the workout. Alternated workout  core then mercins

  • 20 flutterkicks/5 divebomb mercin, 5 diamond Marcin and 10 regular mercin
  • 19 heels to heaven/ repeat Mercins
  • 18 little boy crunches/ repeat Mercins
  • 17 Big boy crunches/ repeat mercins
  • 16 Big boy situps with leg extensions/ repeat Mercins
  • 15 Big boy situps butterfly position / repeat Mercins
  • Mossy to playground.  For 23 pullups
  • 20 bicycle/10 knee to elbow bicycle/10 elbow to knee bicycle
  • Mossy to the stage to finish 2 minute of plank hold 30 seconds rep./ 15 plank punches/15 plank rocks

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Colossians 3:19 Husbands,  love your wives, and be not bitter against them.

We as husbands need to love our wives with the same intensity that God loves you and not be bitter.

  1. Love  her  with unconditional love (Rom. 5:8)
  2. Love her with unquestioned love (John 3:16)
  3. Love her with an unselfish love (Eph 5:25)
  4. Lover her with an uninterrupted love (Rom 8:38-39)
  5. Love her with an unending love (John 13:1)

This comes from the book “Turn away wrath: meditation to control anger & bitterness”-by rand hummel

Passing The Flag

THE SCENE: mid 60’s and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:

burpees at shamrocks (34)
Mosey to the track
perform 20 lunges (10 each leg), 20 squats, 20 calf raises, run the bleachers to the other side, up/down at each set of stairs.
rinse and repeat X3
mosey to St. Patrick (where he was, not where he is)
do 11’s with dips at the circle, and merkins at the merkin mile

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Review 5 principles of F3, follow up the BOM from today, reinforce that we want it to be HARD, but you can choose to modify.

Pass the Flag to Betty
MOLESKIN:
FNG “Oh Brother Where Art Thou”

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heavy Grumble, Grumble @ RAMPART

THE SCENE: Beautiful 68 degrees, very nice
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Skeletor
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • I don’t know the injuries you may or may not have – so modify as you need. Push yourselves don’t hurt yourselves and push the men around you when they need it.
  • FREE.99


WARM-O-RAMA:

  • SSH: 10 x 4 IC
  • Tempo Merkin: 5 IC
  • Mountain Climber: 5 x 4 IC
  • 4 count cherry pickers
  • Tempo Squat: 5 x 4 IC
  • Baby Arm Circles: 10 x 4 F & 10 x 4 B
  • Moroccan night club 6 x 4 IC
  • Chattanooga cherry picker 6 x 4 IC
  • SSH: 10 x 4 IC

THA-THANG:

Carry heavy things as a team or individually to each post.

  1. Mosey to baseball field parking lot
  • 1/2 group “peoples chair” as long as it takes for the other half to finish 20 squats
  • 1/2 group 20 squats

Switch Rinse repeat until everyone gets 100 squats

2. Mosey to track sandbags have to go up and down

  • @ track 5 burpees
  • @playground 5 burpees

Rinse and repeat to 4, 3, 2, end at 1 on the track.

3. Mosey with sandbags to top of track

  • 5 merkins
  • 5 big boys

Rinse and repeat to 4,3,2,1

4. Mosey with sandbags to bottom of track

  • 5 – 4 count American hammers
  • 5  – 4 count flutter kicks

Rinse and repeat to 4,3,2,1

Lap #2

5. Mosey to mid field with sandbags

  • Pax in a single file line, plenty of space between. 1st man deadlifts the 60# sandbag and toss over head for the next man, then drop to plank the heavy bag travels to the end of the line. When all men are in plank, drag 40# sandbag under your body with opposite arm to the next man.
  • Recover, rinse, repeat. Modify to hold Al Gore, and drag the bag back up to first man between the legs of each man. 

6. Mosey with sandbags to picnic tables under awning

  • 5 – 4 count Rocky balboas
  • 5 dips

Rinse and repeat to 4,3,2,1

RTB with sandbags

MARY:

Stretch sesh with Skeletor

3 – 4 count cherry pickers extend to hold and stretch

3 – 4 count slow windmills for the stretch

3-4 count Sprinkler

COUNT-OFF & NAME-O-RAMA

8 strong

Bobbitt, Olive Oil, Wingman, Mathlete, Biohack, Snaggletooth, Skewer, Skeletor

CIRCLE OF TRUST/BOM:

That was a hard thing gentlemen. THANK YOU FOR GIVING YOUR ALL. Most men are still asleep waiting to face the day. You have already went to battle and won. The COT today is brought to you by the Apostle Paul.

Key verse Eph 5:20

Eph 5:18  And do not get drunk with wine, for that is excess, but be filled with the Spirit,

Eph 5:19  speaking to one another in psalms and hymns and spiritual songs, singing and making melody with your heart to the Lord;

Eph 5:20  always giving thanks for all things in the name of our Lord Jesus Christ to God, even the Father;

Eph 5:21  and be subject to one another in the fear of Christ.

It’s easy to have a melody in your heart singing to the Lord when things are all good, but when things go wrong our flesh desires to rebel. Instead of focusing on the negative aspects of your situation, thank the Lord for your trials and trouble.

I love the closing thought in verse 21 as well. How do we as brothers ensure that we are holding this standard of giving thanks to the Lord? Be subject to one another in the fear of Christ. That’s accountability right there. That’s why F3 exists to be a helper for your brothers.

Rom 8:35  Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword?

Rom 8:36  Just as it is written, “FOR YOUR SAKE WE ARE BEING PUT TO DEATH ALL DAY LONG; WE WERE CONSIDERED AS SHEEP TO BE SLAUGHTERED.”

Rom 8:37  But in all these things we overwhelmingly conquer through Him who loved us.

Give thanks to Him for the good, for the bad, for the mundane, for the Joy. He alone is worthy. THANK YOU LORD.

MOLESKIN:
This was my VQ, and what an honor to Q at Rampart. Looking forward to many more.
ANNOUNCEMENTS:
Official #Rampart AO open May 30 @7am. Invite those FNG’s  it’s a great opportunity to get them some exposure without getting up before the rooster.

Men of AO project have shown up in force to support Rampart. Let’s show them some love by making an appearance at the Project this coming Tuesday May 24th @5:30am

 

HEAVY Q @ THE PROJECT

THE SCENE: 66 and gloomy
F3 WELCOME & DISCLAIMER – DONE.
WARM-O-RAMA:
2. Projectivator x7
3. Tempo Squat x7
4. Tempo Merk x5
5. Mtn Climber x10
6. LBAC F/B X7
7. Moroccan x7
8. Grady Corns x7
9. Chattanooga Cherry Pickers x7
10. Burpees 5 OYO
11. Knoxville Cherry Pickers 5-IC
12. Stretch OYO
13. Mosey to Playground

THA-THANG:

• Playground: 5 pull-ups/20 merkins (2X)
• MUCHO CHESTO @ Amphitheater: 10 – merkins, 10 – wide merkins, 10 – diamond merkins, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6) (rinse/repeat)
• Mosey to RC
• FLORA 1-2-3 (partner up, 1CMU/PAX)
o Upper: P1 – 100 Diamond Merk (switch every 10)
 P2 – Plank on CMU
 P1+P2 Lap around Parking Lot with CMU
o CORE: P1 – 200 LBC (switch every 20)
 P2 – Hold legs 6” w/ CMU above head
 P1+P2 Lap around Parking Lot with CMU
o LOWER: P1 – 300 Squats w/ CMU (switch every 25)
 P2 – Al Gore with CMU
 P1+P2 Lap around Parking Lot with CMU

Mosey to Playground – 5 pull-ups+20 BBS+5 pull-ups

MARY:

PAX Choice: Hello Dolly, Side crunches (both sides, obviously), Flutterkicks, Mountain Climbers, Freddy Mercury, Heals-to-heaven

COUNT-OFF & NAME-O-RAMA
6STRONG: Kick, Rocket, Biohack, Bobbit, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:

I shared about a personal family issue that we had prayed about last week. And it necessitates the urgency of speaking to our children about things we may not feel ready to put on them. These are things that I am needing to teach to my children now:

  1. Life is hard. We are born into a world at war. We have an enemy of our souls that is ultimately behind the evil, brokenness, and tragedy in our fallen world.
  2. You are not the center of the universe – God is. And life in/with HIM is truly life – an adventure and a romance.
  3. You are not in control – but you have a role to play in how things unfold and how His Kingdom advances. Everything about who you are is created by purposeful design for such a time and place as this.

MOLESKIN:
The above COT/BOM is not original to me. I learned it from John Eldredge, author of Wild at Heart and several other books. 

Thank you for your friendship and prayers, brothers.

ANNOUNCEMENTS:
FIRST EVER VQ at Rampart tomorrow!

Family Q coming up – see Slack.

Other stuff too.