F3 Knoxville

Tag: Mathlete

USAF Fitness Measurement – Round 2

THE SCENE:   38 and clear
F3 WELCOME & DISCLAIMER:  Nah
WARM-O-RAMA: 

  • Grady corns
  • Moroccan nightclub
  • Michael Phelps
  • Willy Mays Hays
  • Cherry picker
  • Projectivator
  • Merkins
  • Mountain climbers

THA THANG:

  • Mosey to the playground;
    4 pullups + 20 bobby hurleys
    4 pullups + 20 iron mikes
    Partner-up:  Max sit-ups in 1 minute
  • Mosey to the bell
    Max merkins in 1 minute
  •  1.5 miles for time
  • Galway hookers
  • Bear crawl – 30 merkins – crawl bear
  • Mosey to the playground;
    4 pullups + 10 heals to heaven + 4 pullups

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 8 of the best men I know

CIRCLE OF TRUST/BOM:

The workout and Word were inspired by something that Erector said when he led two weeks ago.  He repeated a workout from a year or so ago and had to modify toward then end and stack more on us because we were finishing too fast.  He said, “I’m not sure if the group has gotten stronger…or if I was just more efficient with explaining the workout.”  We repeated the Air Force PT test that we did 6 months ago – to measure whether the group is, in fact, getting stronger/faster.

Unless you currently are recovering from an injury, I hope you are getting steadily stronger and faster.  More than that, I hope you are applying the wisdom that you hear in the BOM and seeing positive impacts in your life.  Fitness and wisdom will not happen overnight.  I’m reminded of something Mathlete said a few weeks ago about our progress being like an ascending spiral.  All these different facets of me are getting better as I make steady improvement.

  • …a little stronger…
  • …a little more graceful toward those I disagree with…
  • …a little less selfish…
  • …a little faster…
  • …a little more engaged with my loved ones…
  • …a little more intentional in my fathering…
  • …faith that is not just in the head and heart, but in actions…

None of these happen by accident.  They happen only when you do the hard work of applying yourself toward them.  If even a tenth of what you hear in the BOM is taking root in your life, what a man you will be!

A pair of quotes for you;

  • “Well done is better than well said.” – Benjamin Franklin
  • “Pay less attention to what men say. Just watch what they do.” – Dale Carnegie

From Scripture;

“But don’t just listen to God’s word. You must do what it says. Otherwise, you are only fooling yourselves.  …if you look carefully into the perfect law that sets you free, and if you do what it says and don’t forget what you heard, then God will bless you for doing it.”  James 1:22-25

“What good is it, dear brothers and sisters, if you say you have faith but don’t show it by your actions? Can that kind of faith save anyone? …faith by itself isn’t enough. Unless it produces good deeds, it is dead and useless.”  James 2:14, 17

“All hard work brings a profit, but mere talk leads only to poverty.” Proverbs 14:23

“Keep putting into practice all you learned and received from me.” Philippians 4:9

MOLESKIN:

  • 4 men set their baseline score today because they did not do the PT test last Sept.
  • 5 men repeated the test – EVERY MAN improved his score from last time.  BOOM, BABY!

ANNOUNCEMENTS:

  • Skewer VQ on Thursday!
  • Rampart OTB on Saturday – 7:00 AM
  • CSAUP May 6th
  • Family Workout May 7th

Waiting on Saturday Family Workout

THE SCENE: Wet, a little cool, but a nice spring day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSHs
  • Windmills
  • LBACs
  • Imperial Walkers
  • Squats
  • Kobra Kais
  • Mountain climbers

THA-THANG:

  • Mosey to peace bell
  • 7’s crab toe touches and cheerleaders
  • Modified bear/crab freeze tag. If the bear tags, jump up out of the water. Another crab can unfreeze you by jumping nearby. Periodically switch bears.
  • Mosey to pool deck
  • 7’s imperial sqwalkers and tie fighters
  • Mosey to playground
  • 3x Climb and slide, creep and crawl
  • 7’s Spiderman merkins and superman
  • 2x Climb and slide, creep and crawl
  • Mosey to amphitheater
  • Joke Circle
    • One person tells a joke and names an exercise. Do a number of reps equal to the words in the set up. After the reps, tell the punch line and pick the next person.
  • Follow the leader at the fountain

 

MARY:
Just in time, so no time.
COUNT-OFF & NAME-O-RAMA
Kids: Nerf, Buttercup, Chicken Lady, Go-Kart, KittyKat, plus FNGs Juggernaut, Peregrine falcon, and Golden Eagle
CIRCLE OF TRUST/BOM:

The Word – Luke 23:56 – On the Sabbath they rested according to the commandment.

In the story of Holy Week, Saturday can seem like a bit of a dead spot. Starting with the procession into Jerusalem on Palm Sunday last week, there are lots of stories to tell about Jesus during the week leading up to his resurrection. The crucifixion yesterday is a dark climax to the story. The disciples are scattered, the earth breaks open and the sun’s light fails. We may be tempted to believe that death has won. Now, if this were a movie, there would be only a few moments to savor the tragedy before a bright light burst forth and proved loudly to the whole countryside that our hero was victorious and all the bad guys get blasted to smithereens!

But that isn’t the story of today. Today, Jesus is in the tomb. Today, the disciples weep and wait and wonder. Today the story seems to Stop. That’s because today they rested according to the commandment. Sabbath, Shabbat, literally – Stop. You may remember that there was a bit of a scramble to bring Jesus’ body down from the cross and find a place to put it. Joseph of Arimathea went and sought permission from Pontius Pilat. That’s because Shabbat begins at sundown, so there wasn’t much time. Tomorrow morning, when the women discover the empty tomb, their reason for going in the first place was to finish preparing the body for burial by anointing with spices and oils they prepared on Friday but didn’t have time to use.

God is perfectly patient, even when we aren’t.

When we are impatient, we aren’t wishing we were someplace else, we are wishing we were sometime else. Some of you might be anticipating something really fun that is going to happen tonight or tomorrow. You might be feeling a little impatient to sink your teeth some doughnuts. Today, let’s remember patience. Because impatience will steal your rest. And when you don’t rest, you can’t even enjoy the thing you are trying to get to.
MOLESKIN:
Great to have a new family! A bit wetter than hoped, had to modify burpee freeze tag for concrete surface play.
ANNOUNCEMENTS:
Next family workout May 7th, 9 am.

The Equalizer – New AOQ Edition

THE SCENE: 40ish. Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1 – Boat parking/Playground Light Pole

  • Burpees
  • Lunges
  • BBS

Station 2 – Light pole at top of bermuda/crosswalk

  • Hand Release Merks
  • Squats
  • Hello Dolly

Station 3 – Light pole at top of curvy parking

  • Dry Docks
  • Bridge
  • Flutter Kicks

Station 4 – Stonehenge light pole

  • Shoulder Taps
  • Step Ups
  • Imperial Walkers

Station 5 – Top of the world light pole

  • Diamond Merks
  • SSH
  • Box Cutters

MARY:

  • Australian Snow Angels
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Mark 2:1-5 — When Jesus returned to Capernaum several days later, the news spread quickly that he was back home. Soon the house where he was staying was so packed with visitors that there was no more room, even outside the door. While he was preaching God’s word to them, four men arrived carrying a paralyzed man on a mat. They couldn’t bring him to Jesus because of the crowd, so they dug a hole through the roof above his head. Then they lowered the man on his mat, right down in front of Jesus. Seeing their faith, Jesus said to the paralyzed man, “My child, your sins are forgiven.”

Who can you count on to carry your mat? Are you surrounding yourself with the kind of people you can count on, when the chips are down, when the odds are not in your favor, to put you on their shoulders and carry you to Jesus.

ANNOUNCEMENTS: CSAUP, Convergence, Q Calendar

PRAYER

Rainy day High School work out

THE SCENE: light rain and 50s
F3 WELCOME & DISCLAIMER performed as advised
WARM-O-RAMA:

  • jumping jacks (IC)
  • Moroccan night club (IC)
  • Cherry pickers
  • 10 merkin on own
  • downward and upward dog

THA-THANG:

Mosey to high school front door
The thing
  1. 11s – jump-ups and big boys
  • 10 lateral shuffle
  • 20 squats
  • 30 high knees
Then run around the circle parking lot.
  • 40 mountain climbers
  • 50 push-ups
  • 60 sec. plank
sprint to second light post
Repeat the entire sequence of #2
3. modified Blimps:
  • 5 burpees
  • 10 lunge each leg,
  • 15 imperial walker stop and run the hill and back.
Sprint to second light post
  • 20 merkins,
  • 25 plank jacks,
  • 30 squats
Sprint to second light post. repeat just the second half (starting with Merkins)
Mosey back to AO. no time for Mary.

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
contempt. talked about how anger plus disgust gets you to contempt and how that can lead to dehumanization.
MOLESKIN:

ANNOUNCEMENTS:

Rampartakraken

THE SCENE: Chilly at first, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic warm ups, SSH, arm circles, squats. Mosey around the kraken
THA-THANG:
Partner up for Kraken time! Each team works together to complete all reps/instructions of each exercise and runs a lap afterwards around the octagon. Simple math is in play. Exercises are:

  • 50 overhead CMU presses
  • 50 squat jumps
  • 50 cobra Kai Merkins
  • Bear crawl to center and back
  • 50 shoulder tap Merkins
  • 100 mountain climbers single ct
  • 10 Round the clock Merkins 4ct
  • 20 burpees

Stop for a rest after first team finishes. Continue till last team finishes.

Mosey to baseball lot by Indian run.

line up on parking lot lines. Two hops and a burpee on every line. Lunge back to start.

mosey back to AO Indian run for dealers choice ring of exercises. One runs around circle whole telling pax what exercise to do.
Then Merkin circle of pain 5 merkins.

MARY:
Pretty much done already
COUNT-OFF & NAME-O-RAMA

10 pax including 1 FNG (Kimchi)

CIRCLE OF TRUST/BOM:

There was a moment when Moses had the nerve to ask God what his name is. God was gracious enough to answer, and the name he gave is recorded in the original Hebrew as YHWH.
Over time we’ve arbitrarily added an “a” and an “e” in there to get YaHWeH, presumably because we have a preference for vowels.
But scholars and Rabi’s have noted that the letters YHWH represent breathing sounds, or aspirated consonants. When pronounced without intervening vowels, it actually sounds like breathing.
YH (inhale): WH (exhale).
So a baby’s first cry, his first breath, speaks the name of God.
A deep sigh calls His name – or a groan or gasp that is too heavy for mere words.
Even an atheist would speak His name, unaware that their very breathe is giving constant acknowledgment to God.
Likewise, a person leaves this earth with their last breath, when God’s name is no longer filing their lungs.
So when I can’t utter anything else, is my cry calling out His name?
Being alive means I speak His name constantly.
So, is it heard the loudest when I’m the quietest?
In sadness, we breathe heavy sighs.
In joy, our lungs feel almost like they will burst.
In fear we hold our breath and have to be told to breathe slowly to help us calm down.
When we’re about to do something hard, we take a deep breath to find our courage.
When i think about it, breathing is giving him praise. Even in the hardest moments!
This is so beautiful and fills me with emotion every time I grasp the thought. God chose to give himself a name that we can’t help but speak every moment we’re alive.
All of us, always, everywhere.
Waking, sleeping, breathing, with the name of God on our lips.
written by – Sandra Thurman Caporale from the Memorial Church of Christ in Houston.

MOLESKIN:

ANNOUNCEMENTS:
May 6th CSAUP,