F3 Knoxville

Tag: Mathlete

Borrowed Ethos

THE SCENE:  73 and clear.
F3 WELCOME & DISCLAIMER:  Administered faithfully, even though the PAX were eager to get started.
WARM-O-RAMA:

  • SSH
  • KCP
  • LBAC F&B
  • Mosey
  • Tempo Squat
  • Mountain Climbers

THA THANG:

Mosey to the Rock Pile.  Toys are set out in a circuit.  Visit each station for 50 seconds, switching with the timer.  No rest in between.  Keep track of your total number of reps.

  1. Tire hit
  2. Goblet squat
  3. Ball Slams
  4. Jump rope
  5. Battle rope alternating waves
  6. Thrusters
  7. Stack squat
  8. CMU swings
  9. Heavy Lunges
  10. Curls
  11. Bench Press
  12. Single Arm Row (Left)
  13. Pull ups
  14. Hanging Leg Raises
  15. Mountain Climbers

Mosey recovery.

Round 2:  Flip the cards.  Can you beat your total number of reps from Round 1?  Exercises were;

  1. Tricep extensions
  2. Tire flip
  3. Jump rope (double under)
  4. Slam ball launch
  5. Blockees
  6. Battle rope slams
  7. OHP
  8. Plyo merkins
  9. Heavy Al Gore
  10. Good mornings
  11. Single Arm Row (Right)
  12. Farmer Step-ups
  13. Hanging Leg Raises
  14. Pull ups
  15. Flutter kicks

MARY:

5 minutes of Mary – dealer’s choice

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know

CIRCLE OF TRUST/BOM:

The United States Coast Guard tracks its lineage back to August 4 of the year 1790, when acting on the recommendation of then-Secretary of the Treasury, Alexander Hamilton, Congress established the Revenue Marine and authorized the construction of a fleet of ten small ships, whose responsibility would be enforcement of our nation’s first tariff laws.  In the early 20th century, that organization would merge with the U.S. Lifesaving Service to form the U.S. Coast Guard, dedicated to saving life at sea and enforcing our nation’s maritime laws.  On this, the birthday of the Coast Guard, we drew our inspiration from that organization’s Ethos.  The United States Coast Guard’s Ethos is this:

  • I am a Coast Guardsman.
  • I serve the people of the United States.
  • I will protect them.
  • I will defend them.
  • I will save them.
  • I am their shield.
  • For them I am Semper Paratus (“always ready”)
  • I live the Coast Guard core values.
  • I am proud to be a Coast Guardsman.
  • We are the United States Coast Guard.

When your life’s purpose is outside of yourself (and bigger than yourself), living purposefully requires self-sacrifice.  To be a high-impact man, we are called to self-sacrifice and to live not for ourselves, but for others.  Within F3, we say “Live Third”, which is to “consistently and deliberately place oneself behind Creator and Community”.  God, then family, then me.

Philippians 2:3-4, “Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others.”

I frequently struggle with this, but this morning shared a recent victory.  Tomorrow, we close on a new home.  We’ve been looking for almost 2 years and the reason it has taken so long is 100% me.  The reasons we started looking for a new home were, 1) to have more bedrooms so we could become a foster family, and 2) to be closer to the activities for my wife and kids.  I then layered on top of that short list ALL my interests; a pool, a workshop, the right “look”, a short commute…me…me…me.  I lost track of our original two objectives and became consumed with my own interests.

About a month ago, the reality of my selfishness hit me like a falling ton of bricks and I vowed to set my long set of “wants” aside.  So, when my wife brought me a listing that she wanted to see, I said, “go and see it, I’ll watch the kids”.  When she came home and said it would work for us and wanted to make an offer, I agreed without stipulation.  We offered…they accepted…we’re moving.  It’s not exactly the home I would have picked for us (which, BTW, probably does not exist) – but it is perfect for what the family needed.  After 2 years of thinking and acting selfishly, I was finally able to Live Third and put their interests ahead of my own.

In homage to the Coast Guard, we borrowed their ethos and re-purposed it for application in our lives.  We substituted “husband” and “father” into that Ethos – and it made a pretty good operating standard for Living Third. 

  • I am a father. I am a husband.
  • I serve my family.
  • I will protect them.
  • I will defend them.
  • I will save them.
  • I am their shield.
  • For them I am Semper Paratus
  • I hold myself accountable to high values.
  • I am proud to be a father. I am proud to be a husband.

BB Reader,
In what ways are you putting your interests ahead of your family’s interests?
How can you practice Living Third this week? 

MOLESKIN:

  • Nice to have Chit Chat from downrange again!
  • Ocho is crushing it!  Keep it up!
  • What?!?  Nobody beat their score from Round 1???
  • Missing you, Snaggletooth!

PRAYERS / ANNOUNCEMENTS:

  • Workday this Saturday
  • Family Workout this Saturday
  • Shield Lock Pool Party this Saturday
  • Prayers for Tuba and Boy George

12 Pains of Christmas… er August

THE SCENE: Humid and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Cherry pickers
  • Tempo squats
  • Tempo merkins

THA-THANG:
Death march (Indian run w/ burpee) to ORAU campus.  Complete the 12 Pains of Christmas just like the song.  Run up and down the hill between each verse.

  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

Return to Flag

COUNT-OFF & NAME-O-RAMA
All PAX tagged + 1 downranger:  Chit-Chat
CIRCLE OF TRUST/BOM:
Ephesians 2:10: For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

This passage is empowering; telling us that God has already prepared the good work for us to do.  However, if we add a little context by going back 2 verses:

Ephesians 2:8-10:  For by grace you have been saved through faith.  And it is not of your own doing; it is the gift from God, not as a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

This shows us that even though our salvation is a free gift from God, that we did not earn, God expects and has prepared good work for us to do that will bring him glory because of our salvation.  Because He saved us.

ANNOUNCEMENTS:
Family workout on Saturday, August 6th.  Pancakes in the park and swim party at Borg’s to follow.

Warriors Armor

THE SCENE: Temp 72, Overcast, and Humid.
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
10 SSH, Knoxville cherry pickers, 10 Temp Merk, mountain climbers, baby arm circles, over head clap, Chatt Cherry pickers, Moroccan night clubs, butt kickers, high knees, gate turns, high kicks, grass grazers.

THA-THANG:
Zachary Tellier Hero WOD: 5 rounds, each round add an exercise.

  • 10 Burpees
  • STORM THE FORT
  • 10 Burpees
  • 25 Push-Ups
  • STORM THE FORT
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • STORM THE FORT
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • STORM THE FORT
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats
  • STORM THE FORT

U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire
COUNT-OFF & NAME-O-RAMA
10 HIMS
CIRCLE OF TRUST/BOM:

Ephesians 6: 13-18

Paul provides us with a self defense against Satan.

  • the Belt of Truth. The Soldiers belt serves as the foundation of his armor, holding his sword and breastplate. Satan is the father of lies and Jesus is the truth. Satan can not stand against the truth
  • The breastplate of righteousness. The breastplate guards the heart – the source of a soldiers life. In a similar way, righteousness protects the spiritual life of a Christian.
  • Feet fitted with the gospel of truth. The soldiers sandals gave him traction and security in the heat of battle. So our peace with God through Jesus Christ gives us security in the face of Satan.
  • The shield of faith. A soldiers leather shield could be soaked in water to extinguish flaming arrows from the enemy. Faith in God’s promises deflects and extinguishes the lies of Satan.
  • The helmet of Salvation. The armored helmet protects a soldiers brain. The primary battlefield in spiritual warfare is in the Christians mind.
  • The sword of the spirit (the word of God). This is the only offensive weapon for a Christian. I’m order to have a sharp sword we need to study and read scripture to not have a dull blade.

As warriors for Christ… we need the full armor God provided to defend against Satans attacks.

Satan is fighting a loosing battle and has nothing to lose. You have everything to lose. Suit up in this armor everyday to protect yourself. Stay vigilant, stand firm in the faith, act like men, be strong. Do everything in love.

MOLESKIN:
Prayers for those who sacrificed themselves for our freedoms, prayers for those fixing to go back to school, prayers for the men in our group who have injuries, unspoken.
ANNOUNCEMENTS:
Service opportunity at the Cerebral Palsy Foundation this Saturday

Workmanship

THE SCENE: little overcast but not to yucky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Thunderstruck
THA-THANG:
Mosey to pick up CMUs

  • Two rounds
  • <span;>10 WWI heavy sit ups
    <span;>10 WWII heavy sit ups
    <span;>10 X Factor
  • Heavy al gore holds in between 
  • Heavy imperial walkers for till  whole PAX has prayed
  • Four sets of 25 reps of curls
  • Windmill
  • Seal claps

MARY:
Mosey back to the parking lot for PAX led

10 Pickel pushers

10 Pushups

10 Bascales

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand that we should walk in them.
Ephesians 2:10 NKJV

 

 

Back to School, Back to School

THE SCENE: “It’s too darn hot for a penguin to just be walkin’ around here!”

F3 WELCOME & DISCLAIMER: Dutifully delivered.

WARM-O-RAMA:
SSH x15
Knox Cherry Pickers (Late season cherries for obvious reasons) …Enough. We lost count.
Tempo Merks x10
Tempo Squats x10
FLBAC x10
RLBAC x10
Grady Corn x10
Moroccan Night Clubs x10
Chatty Cherries x10
SSH x15

Mosey to the school yard!

THA-THANG:

PAX performed a Billy Madison Routine. Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. For best effects, perform routine on school grounds. Begin with 12 reps of an exercise, then take a lap to the bridge. Billy passed the 1st grade…”Oh what a glorious day!” Do the 1st grade exercise x 12 reps plus the second grade exercise x 12 reps. This concludes 2nd grade. Continue adding an exercise each time with the lap until you’ve completed one loop and exercise combo for each of the 12 grades. We added a full lap around the parking lot for 6th grade and 12th grade because Middle School is terrible and learning is hard for me SO BACK OFF!

Exercises were as follows:

  1. Air Squats
  2. Merkins
  3. Heels to Heaven
  4. SSH
  5. Shoulder Touches
  6. Big Boys
  7. Monkey Humpers
  8. Flutter Kicks 4 ct
  9. Diamond Push-ups
  10. Bonnie Blairs 2 ct
  11. Burpees
  12. American Hammers

Several PAX made it to the 11th grade but unfortunately did not pass. Poor Billy, Billy Boy.

RTB

MARY:
LBC x15 4ct.
Awkward Turtle x15 4ct.
Rosalitas x10 4ct.
Basilisk x10 4ct.

CIRCLE OF TRUST/BOM:

1 Peter 5:8-11

8 Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. 9 Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.

10 And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. 11 To him be the power for ever and ever. Amen.

What this doesn’t say God will keep you from being tempted. It says God will give you strength and restore you. I’ve stopped praying that God would keep me from being tempted. “And lead us not into the time of trial” is a better translation. Temptation will always be there in one form or another. Jesus was tempted! A leadership author (who’s name I have forgotten) wrote that the more you find yourself in leadership, the more you will find yourself tempted and with more at stake.

Instead, of asking for God to take away temptation, I’ve been praying for strength to stand firm against temptations of the flesh, temptations of the world, and temptations from the enemy.

One practical thing I’ve been learning is about will power. Will Power matters more than IQ. According to the Marshmallow Test (search it on YouTube), the 15 minutes of this test could predict kids’ future for the next 15+ years. Kids with will power perform better than kids that have a higher IQ.

Here’s what to remember about your will power: IT’S A MUSCLE – It gets tired. How do you hack your will power? You pre-commit. In Homer’s Odyssey, Odysseus tied himself to the mast and had his crew put wax in their ears to avoid the song of the Sirens. Tempted? Don’t even allow it into your hearing. Be tied to the mast.

I struggle with lunchtime decisions. I started to pre-commit by making my own. I struggle with snacking on junk when I get home. I started to pre-commit with healthy options and eliminated the unhealthy. Other options? TV – unplug it. Social Media? – Delete it and use browser. Waking up to workout in the morning? Hard Commit!

MOLESKIN:

Workout Playlist was as follows…

  1. Old John Braddelum – Alan Mills
    (Everyone loved this one! Considering 45 mins on repeat next time. Great idea, Borg!)
  2. ABC – The Jackson 5
  3. The Stroke – Billy Squier
  4. Carry on Wayward Son – Kansas
  5. I’ll Tumble 4 Ya – Culture Club
  6. Jump Around – House of Pain (I forgot. Clearly not edited. I apologize.)
  7. Beat on the Brat – Ramones
  8. Renegade – Styx
  9. Rock ‘n’ Roll (Part 2) – Gary Glitter (Obviously from Happy Gilmore but we needed a break, right?)

Fun was had by all! Thank you for enjoying this workout!

ANNOUNCEMENTS:

  • July 30: 7 AM.  Shovelflag handoff at the Arsenal. See Slack for details.
  • August 6: Family Workout, 8:00AM. Pancakes in the Park after the workout. See Slack for details.
  • August 6: Shield Lock Pool Party at Borg’s!  10:00 AM.   See Slack for details.
  • August 6: 7 AM.  Work Day at the Cerebral Palsy Center.  See Slack for details.
  • Aug 12-14:  F3 Dad Camp 4.0 @ YMCA Camp Ocoee. See Slack for details.
  • Hey. See Slack for details.