F3 Knoxville

Tag: Mathlete

Live in Space

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:   Nah
WARM-O-RAMA:

Moroccan nightclub
Cherry pickers
Tempo Squats
Down/up dog
Tempo merkins
Mountain climbers

THA THANG:

  • Mosey to the bell:  (10 tri dips, 2 burpees, 10 box jumps, 2 burpees).  Repeat for a total of 4 rounds.
  • Mosey to K-25 hill:  (10 bobby hurleys, run up, 10 BBS, run down).  Repeat for a total of 4 rounds.
  • Bear crawl up and over K-25 hill and down the other side.
  • Line up in the parking lot.  Bear crawl one line, 10 merkins, bear crawl another line, 9 merkins.  Repeat the pattern; 8…7…6…all the way to 1.
  • Lunge one line, 10 squats, lunge another line, 9 squats.  Repeat the pattern; 8…7…6…all the way to 1.
  • 10 basilisks – bernie up the hill – 10 freddy mercury (4-ct) – run down the hill.  Repeat.
  • Run to the ORAU stairs.  Suicides.  10 mountain climbers (4-ct). Run up the first set of steps.  10 mountain climbers (4-ct). Run up the second set of steps.  Repeat for third and fourth sets of steps.
  • Mosey home.

MARY:

Hello dolly
Tempo merkin
Heels to heaven
LBCs

COUNT-OFF & NAME-O-RAMA

5

CIRCLE OF TRUST/BOM:

I talked this morning about anxiousness and unrest…

Twenty-one years ago today, the spaceflight Expedition 1 arrived at the International Space Station.  Planned for 136 days, the three-man mission was the first long-duration stay onboard.  It was also the beginning of a historic feat – one that continues through today.  From November 2, 2000, there has been a continuous human presence on the ISS.  Mankind has now lived in space for twenty-one years without interruption – that is extraordinary!

Imagine what it would be like to live aboard a habitable satellite in low Earth orbit (!).  Your home is the size of a soccer field and travelling at a speed of roughly 5 miles per second.  You orbit the earth once every 90 minutes – 16 times each day.  You are 250 vertical miles above everyone and everything on earth below – incomprehensibly removed from everything here.  No thing and no one can touch you.

Psalm 9:9; “The Lord is a refuge for the persecuted; a refuge in times of trouble”.

The Hebrew term translated “refuge” is sagav and means “to be high”.  According to the Hebrew scholar, Chaim Bentorah, this is a very unusual word to be used in the sense of a refuge.  Sagav in Hebrew paints an image of a shelter…in outer space.  Bentorah says, “the meaning of sagav does not only give a picture of God surrounding us and protecting us, but also of Him lifting us up and carrying us away from all the problems and stresses that have us bound.”

I can imagine the Psalmist David, laden with all the worries of a king – war, famine, discontent, assassination, plague, enemies – looking at the stars in the evening hours and sighing, “If only I could live up there, none of these enemies could reach me”.  (Wouldn’t his mind be blown to know that someday man would, indeed, live in the heavens?!?!).  “Lord, be my refuge.  Take me to a place that is inaccessible to all that makes me anxious.”

In our lives, we will face challenges and worries that have the potential of crushing us.  At those times, perhaps we can sit back, as David did, and picture God taking us to a new height where we can commune with Him and be restored in His presence.

MOLESKIN:

Hat tip to Chaim Bentorah for the Hebrew word lesson.

So…Borg is a flat-earther?

Great discussion afterward!

PRAYERS / ANNOUNCEMENTS:

Prayers for Borg’s friend, whose father passed away.

Prayers for health in Mathlete’s household.

Prayers for each of us to have peace in our hearts and to be a peaceful influence in our homes.

Welcome Three-peat!

THE SCENE: 50s dark and misty.
F3 WELCOME & DISCLAIMER: followed as suggested
WARM-O-RAMA:

  • seal claps (IC) 4ct
  • Imperial squakers
  • rapid merkins, 4ct (3 half way and full hand release on 4th)
  • upward and downward dog

THA-THANG:

Mosey to the blocks
Chest-o-rama
  • Archers (5 left, 1 center, 5 right)
  • full length, half low, half high, full length (5 each)
  • Diamond stress form (10)
  • Wide with hands pointing out
  • push until hands come off ground (10)
  • decline (10)
  • Incline (10)
  • Circle of pain, starting at 6, reduce until 0.
Biceps, finish below circuit then bear crawl to other side and repeat. Repeat below going from 5, 10, 15, 20 reps.
  • full curls
  • Right arm curl
  • Left arm curl
  • triceps
We finished by making a snake line indian run to block. went until failure.
Run back to AO

MARY:

Mary (45 sec exercise, 15 sec rest)
  • Scissors
  • Flutter
  • heals to heaven
  • start fish
  • stair master (on back 4 steps up and 4 steps down)
  • side crunch
  • side crunch
  • push-up plank jacks
  • leg lift

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

thought about what Bobbit said about treating yourself like you treat others. we took 30sec of silent self reflection and then asked for forgiveness.

MOLESKIN:

ANNOUNCEMENTS:
Coat collection announcement made

Heavy and not

THA-THANG:

  • Mosey to the parallel bars – 15 dips + 1 min plank:  Repeat for 3 cycles
  • Mosey to the pool wall – 5 wall-ups + 10 BBS:  Repeat for 3 cycles
  • Mosey to the parallel bars – 5 pull-ups + 1 min flutter kicks:  Repeat for 3 cycles
  • Mosey back to the pool wall – 5 wall-ups + 10 BBS:  Repeat for 3 cycles
  • Mosey back to the parallel bars – 15 dips + 1 min plank:  Repeat for 3 cycles

Grab CMUs

  • 20 curls – rifle carry – 20 curls – rifle carry
  • 25 HLBC – rifle carry – 25 HLBC – rifle carry
  • 20 OHP – rifle carry – 20 OHP – rifle carry
  • 20 Heavy Freddy – rifle carry – 20 Heavy Freddy – rifle carry

COUNT-OFF & NAME-O-RAMA
5

Navy PFA Day

THE SCENE: Crisp fall morning with a startling moon, waxing gibbous, on the horizon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBACs
  • Tempo Merkins
  • Mountain climbers
  • Fence Steppers
  • Leg Swings
  • Cherry pickers

THA-THANG:
Navy Physical Fitness Assessment: https://www.mynavyhr.navy.mil/Portals/55/Support/21stCenturySailor/Physical/Guide%205-Physical%20Readiness%20Test%20%20(MAR%202021).pdf?ver=ZDdLAwzZ_GJnePr1gOgkxA%3D%3D

Max Merkins in 2 minutes. Hold a plank as long as possible. Run 1.5 miles as fast as you can.

Here are the scores, for posterity: Erector – 270, Borg – 265, Biohack – 260, Rocket – 225, Mathlete – 225, Snaggletooth – 220, Bobbit – 220, Kickflip – 205

MARY:
In honor of Naval Efficiency, we went WAY over, no time for Mary.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Draw your attention to the final verse of two important, patriotic songs:

Navy Hymn (Eternal Father Strong to Save):
O Trinity of love and power
Our brethren shield in dangers hour
From rock and tempest, fire and foe
Protect the where so ere they go
Thus evermore shall rise to thee
Glad hymns if praise from land and sea

The Star Spangled Banner:
O thus be it ever when freemen shall stand
Between their lov’d home and the war’s desolation!
Blest with vict’ry and peace may the heav’n rescued land
Praise the power that hath made and preserv’d us a nation!
Then conquer we must, when our cause it is just,
And this be our motto – “In God is our trust,”
And the star-spangled banner in triumph shall wave
O’er the land  of the free and the home of the brave.

The beginning of a song sets the tone, but the ending drives home the core message. Both of these songs make clear the heart of their message – In the end, it is God who preserves and protects, brings victory and peace, and deserves Glad hymns of our praise.

This fundamental truth is vital to successfully navigate in our world today. I find that C.S. Lewis’s observations, in the voice of Screwtape, are as poignant today as they were in 1942.

I had not forgotten my promise to consider whether we should make the patient an extreme patriot or an extreme pacifist. All extremes, except extreme devotion to the Enemy, are to be encouraged. Not always, of course, but at this period. Some ages are lukewarm and complacent, and then it is our business to soothe them yet faster asleep. Other ages, of which the present is one, are unbalanced and prone to faction, and it is our business to inflame them.

Lewis, C. S.. The Screwtape Letters (p. 32). HarperCollins. Kindle Edition.

We are prone to faction, and it is important to remember that extreme patriotism serves diabolical designs just as readily as patriotism’s opponents. The key to combating this temptation is not special to it – keep God first. Be obedient first to His Call, His Law, and His Love. In so doing, what might have been devotion to a mere principality is elevated to the realm of the sacred participation in His ongoing restoration of creation. However, I have seen cases where church participation seems to be just one act of American cultural participation, equally valuable as rooting for your college football team or going to Disney World. When these priorities are out of order, if we worship country over God, then the angel that has watched over us in the past falls and becomes a devil.
MOLESKIN:
Went WAY over time, definitely need to streamline when we revisit this for progress.
ANNOUNCEMENTS:
Collecting coats for KARM, bring them to workouts.
Halloween Bash for Oak Ridge kids at Bissell October 28th.
Start thinking about the Oak Ridge Christmas Parade on December 17th.
Brovember activities and scoring details available on Slack.

Stairway to (CMU) Heaven

THE SCENE: Serious gloom
F3 WELCOME & DISCLAIMER: Yes with cell phone for emergency
WARM-O-RAMA:
Easy lap around parking lot, SSH x10, tempo squats x5, tempo Merkins x5, stretch OYO
Mosey to Parallel Bars for 10 squats, 10 inverse rows
Mosey to Pool Wall for 5 Wall-ups
Mosey to Playground for 5 Pull-ups
Mosey to Recruiting Center – 5 burpees along the way, bear crawl along the way
Grab 1 CMU/pax, Rifle carry to theater side stairs, 10 lunges along the way

THA-THANG: Stairway to (CMU) Heaven

ROUND 1:
• 10 Single arm rows (each side) – CMU stairs
• 10 Lunges (each leg) – CMU stairs
• 10 Good Mornings + 10 BBS– CMU stairs
• 10 Uneven Merks (each side) – CMU stairs
• 10 Kettle swings + 10 Overhead Calf Raises – CMU stairs
ROUND 2:
• 10 Narrow Merks + 5 plio merks (each side) – STAIRS
• 10 Thrusters + 10 Squats – STAIRS
• 10 Curls + 10 OHP – STAIRS
• 10 Dolly + 10 Flutterkick (4-ct) – STAIRS
• 10 Tri Ext + 10 Curls – STAIRS

MARY:
Ring of Fire – Work up 1 to 5 merkins, and back to 1 Merkin

COUNT-OFF & NAME-O-RAMA
4 Horsemen of the Apocalypse: Mathlete, Chako, Tuba, and me

CIRCLE OF TRUST/BOM:
Meditating (square breathing method) on Proverbs 3:5-6

Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him and he will direct your path.

MOLESKIN:

ANNOUNCEMENTS:
The Project Halloween – City of Oak Ridge Halloween on Thursday, Oct 28 – info on Slack