F3 Knoxville

Tag: Mathlete

Don’t Worry…

THE SCENE: awesome

F3 WELCOME & DISCLAIMER: DONE

WARM-O-RAMA:
SSH, Imperial Squawkers, Tempo Merkin, Mountain Climber, Plank Jack, LBAC fwd/bkwd, Overhead Clap, Lap around Parking Lot

THA-THANG:

  1. B-L-I-M-P-S @ Senior Center Parking Lot
    5 Burpees – sprint
    10 Lunge – skip
    15 Imperial walker – karaoke
    20 Merkins – sidestep
    25 Plank jacks – high knees
    30 Squats – sprint
    Sprint (skip, karaoke, sidestep) across parking lot after each exercise. – rabbits hold al gore

2. When Animals Attack @ Pool Paved Courtyard (FUN BUT 5 MINUTES IS A LONG TIME TO BEAR CRAWL)
5 mins – mark off an area (kill zone). All PAX remain in area at all times. One PAX (“the attacker” or “it”) starts in one corner, the other PAX in the other corner. Assume bear crawl position and stay there. The Attacker begins to chase his prey throughout the kill zone (in bear crawl mode). Once contact is made with PAX (“tag”), contacted PAX becomes the attacker, returns to his corner, and it starts over. Tweak the exercise with the size of the kill zone and the number of people.

3. 5-10-15 @ Playground
5 pull-ups, 10 merkins, 15 squats (5 rounds) – rabbits hold plank

4. Bernie-Bear-Blaster @ Amphitheater
Bernie uphill/bear crawl down:
1. AB BLASTER – 20x (modified 10 for time)
LBC, BBS, American Hammer (2-ct), Freddy Mercury (2-ct) – rabbits hold protractor
2. ARM BLASTER – 20x (modified 10 for time)
Merkins, Carolina Dry Docks, Shoulder Taps (2-ct), Diamond Merkins – rabbits hold plank
3. LEG BLASTER – 20x (modified 10 for time)
Bobby Hurleys, Iron Mikes (2-ct), Step-ups, Squats. – rabbits hold al gore

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
9 BEARS

CIRCLE OF TRUST/BOM:
Sometimes men don’t pay attention to many emotions – we named the big ones: anger and hunger (not really an emotion). But we often worry without knowing it – when we can’t influence/control/manipulate a situation to the outcomes we want, those things often roll around in our minds or become susceptible to triggers without our knowledge. This is worry. (It’s like the photo negative/evil twin of meditation – rolling something around in our mind.) A well-known scripture teaches us how to deal with this. Philippians 4:6-7 (The Passion Translation):

Don’t be pulled in different directions or worried about a thing. Be saturated in prayer throughout each day, offering your faith-filled requests before God with overflowing gratitude. Tell him every detail of your life,  then God’s wonderful peace that transcends human understanding, will guard your heart and mind through Jesus Christ.

I mentioned a song from Maverick City – Jireh

MOLESKIN:
Praying for wisdom and discernment for a specific situation; Crazy coffeeteria at Dunkin: met a guy with a cool Malinois (Belgian security dog) just moved to Oak Ridge from San Diego that needs F3 (we’ll see if he shows up); a sobering T-bone car accident at the nearest intersection that could easily have killed both drivers, and a mom at Dunkin who thought her son was involved (same kind of car).

ANNOUNCEMENTS:
CSAUP July 24, Hardship Hill Oct 2 (only 2 seats left on the Porkchop Express!)

Cardinal Virtues

THE SCENE: Calm and clear with the feel of early summer
F3 WELCOME & DISCLAIMER

In addition to the Usual, we discussed Temperance – Moderation in accordance with Reason, related to conscience, humility, and meekness
WARM-O-RAMA:

  • Side straddle hops
  • Tempo merkins
  • Arm circles
  • Tempo merkins
  • Fence steppers
  • Overhead claps

THA-THANG:

Fortitude – Brave endurance, related to patience and perseverance.

  • Hand walk parallel bars
  • Hand walk the pool wall
  • Bear crawl to playground
  • 5 pull ups
  • Mosey to recruiting center

Justice – regulates man in his dealings with others, related to religion, piety, and gratitude.

One team One fight – move the entire block stack to the far corners of the parking lot. Each block must receive its proper sacrifice before it may be transported and neatly stacked.

  • 10 plyo-merkins or thrusters, farmer carry
  • 10 heavy heels to heaven or flutter kicks (4-ct), murder bunny
  • 10 speed skaters or Rows (each side), rifle carry
  • Return them to their place: 6 lunge steps – 1 blockee

MARY:
We each got a quick one.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prudence/Wisdom – the ability to govern and discipline oneself through the use of reason.

This kind of wisdom is primarily practical, not intellectual. It guides the other cardinal virtues.

These virtues are espoused by many including Plato and Aristotle. They are considered attainable by one’s own power. This is in contrast to the Theological virtues of Hope, Faith, and Caritas (love).

I think of these as starting at the base and moving upward.
Temperance – self-regulation of the physical desires
Fortitude – self-regulation of the emotional desires
Justice – self-regulation of interpersonal relationships
Wisdom – Self-regulation of the Self-regulation. Wisdom keeps the other virtues virtuous, preventing them from falling into a source of self righteousness or from becoming an end of itself.

MOLESKIN:
Hand-walking on the pool wall was MUCH tougher than I expected.
The timing of this work out was perfect for 4 with 18 CMUs.
ANNOUNCEMENTS:
None mentioned.

Seek first

THE SCENE: 60s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the playground.  Perform 10 pull-ups and 20 merkins at the playground.  Run to the opposite side of the amphitheater and do 20 derkins and 20 dips.  Repeat once.  For round 2, perform 10 pull-ups and 20 squats at the playground and then 10 box jumps and 20 lunges (10 each leg).

Mosey to the track and football field.  On the field, assemble on the goal-line for a modified version of Bear-way-to-Heaven.

  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 50 and do 6 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line

Next, perform 20 squats at the goal-line and sprint to the 50 and do 20 merkins and mosey back to the goal-line. Then, do 20 sumo squats at the goal-line and sprint to the opposite goal-line and do 20 diamond merkins and sprint back to the goal-line.

MARY:
15 flutter kicks, 10 side crunches each side
COUNT-OFF & NAME-O-RAMA
9 with 2 FNGs at the Project. Welcome Chef Jitsu and FNG to be named (he wanted to keep his distance in the circle due to a previous merlot spill).
CIRCLE OF TRUST/BOM:
“No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and wealth. “For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.”

Matthew 6:24‭-‬34 NASB

This is truly one of my favorite passages. As it often happens, when YHC read this yesterday, I picked up on a detail that I had not considered before. Verse 25 begins with “For this reason…” which indicates that something in the previous verse is the reason mentioned. From verse 25 through the end of the chapter, Jesus tells us not to worry about our clothes, our food, or our time. The reason not to worry is that God will take care of us when we put Him first. If we put Him first, “all these things will be added to you”.

MOLESKIN:
It was great to have a couple of young bucks to get us to try to not be outdone. Well done!
ANNOUNCEMENTS:

Heavy PT @ The Project

HEAVY PT @ The Project
The Scene: 61, partly cloudy

Welcome/Disclaimer: (follow the leader) WELCOME F3: FITNESS, FELLOWSHIP, FAITH. Snaggletooth. NOT a professional – FREE workout – you are here of your own volition – modify/scale as needed. Cell phone in case of emergency.

WARM-UP
• Moroccan nightclub x7 – IC
• Tempo Squats x10 – IC
• Tempo Merkins x5 – IC
• Mountain Climbers x10 – IC
• Cherry picker x5 – IC
• MOSEY TO POOL WALL
• @Pool Wall – 5x Wall-up
• @Playground – 5x pull-up
• @Amphitheater – 5x boxjumps
MOSEY TO RECRUITING CENTER

The Thang:
5 Stations – 3 ROUNDS
Round 1
1. CMU Thrusters
2. CMU Lunges
3. CMU Tricep Extension
4. Tire Flips
5. Bear Crawl – TIMER
Round 2
1. CMU Kettleswing
2. CMU Squats
3. CMU Curls
4. Tire Flips
5. Run to parking island 5 burpees – run back + 5 burpees – TIMER
Round 3
1. Inverse Row on Pull-up bar
2. CMU Single-leg Squat
3. CMU Single-arm Row
4. Sledge hammer on Tire
5. Bernies down to end and back – TIMER

MERKIN CIRCLE
In a circle, Pax holds plank while 1 at a time does 1 merkin. When everyone does 1, add 1 merkin each round up to 5 and back down.
Mosey back to Shovel Flag.

Mary:
Pax choice – Flutter kicks, Freddy Mercury, Dolly, 10 BBs OYO – Sorry, no time for Basilisks, Biohack

COT –Hebrews 12:1-2 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. 2 We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
Each man has his own race, the race of faith, to run that God has set before us. “We do this by keeping our eyes on Jesus…”

Proverbs 1-10

THE SCENE: Cool and clear.  High 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Shared the good word at the beginning:  Deuteronomy 11:18-19 – You shall therefore lay up these words of min in your heart and in your soul, and you shall bind them as a sign on your hand, an they shall be as frontlets between your eyes.  You shall teach them to your children, talking of them when you are sitting in your house, and when you are walking by the way, and when you like down, and when you rise up.

The goal is to remember and dwell on the Proverbs we are going to hear and experience today.

  1. Side straddle hop
  2. Overhead clap
  3. Tempo squat
  4. Cherry picker
  5. Moroccan night club

THA-THANG:
Run to K25 hill and read a verse from Proverbs.  Each verse has a related exercise.  Perform the exercise for 1 minute and then run up and down the hill.  There are also exercises at the top of the hill.

  1. 1:7 – The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction. —burpees (20 squats at top)
  2. 2:4 – (regarding wisdom) if you seek it like silver and search for it as hidden treasures, —bear crawl up the hill (20 merkins at top)
  3. 3:5 – Trust in the Lord with all your heart, and do not lean on your own understanding. — Al Gore (20 squats at top)
  4. 4:12 – (regarding teaching wisdom) When you walk, your step will not be hampered, and if you run, you will not stumble. — Bernie up the hill (20 merkins at top)
  5. 5:7-10 – (warning against adultery) And now, O sons, listen to me, and do not depart from the words of my mouth. Keep your way far from her, and do not go near the door of her house, lest you give your honor to others and your years to the merciless, lest strangers take their fill of your strength, and your labors go to the house of a foreigner, — side plank (ear to ground) (40 lbc’s at top)
  6. 6:9-11 – How long will you lie there, O sluggard?  When will you arise from your sleep?  A little sleep, a little slumber, a little folding of the hands to rest, and poverty will come upon you like a robber, and want like an armed man.  — stargazer (10 basilisks at top)
  7. 7:25 – Let not your heart turn aside to her ways; do not stray into her paths, — lunges (40 lbc’s at top)
  8. 8:14 – I have counsel and sound wisdom; I have insight; I have strength. – merkins (10 basilisks at top)
  9. 9:7-9 – Whoever corrects a scoffer gets himself abuse, and he who reproves a wicked man incurs injury.  Do not reprove a scoffer, or he will hate you; reprove a wise man, and he will love you.  Give instruction[b] to a wise man, and he will be still wiser; teach a righteous man, and he will increase in learning. — burpees (40 lbc’s at top)
  10. 10:19 – When words are many, transgression is not lacking, but whoever restrains his lips is prudent. — Freddy Mercury (10 basilisks at top)

We had extra time and Q had Slappy and Kickflip pick number from the list to repeat.  Proverbs 7 and 5 were chosen.  PAX then RTB (returned to base)

CIRCLE OF TRUST/BOM:
Deuteronomy 11:18-19 – You shall therefore lay up these words of min in your heart and in your soul, and you shall bind them as a sign on your hand, an they shall be as frontlets between your eyes.  You shall teach them to your children, talking of them when you are sitting in your house, and when you are walking by the way, and when you like down, and when you rise up.

Remember and think on these proverbs.  Teach them to your children.