F3 Knoxville

Tag: Nutmeg

Been a long time, JUCO…

THE SCENE: 71 and clear and muggy as hell.

F3 WELCOME & DISCLAIMER: Finally did it right this time.

WARM-O-RAMA:
1. 15 SSH – 4ct, IC
2. 15 Tempo Squat – 4ct, IC
3. 10 Arm circles – 4ct, IC (both directions)
4. 15 Merkins – 4ct, IC
5. 10 Cherry Pickers – IC

Form 2 Lines: Death March (last person 3 burpees, then run to front of line) to Physical Plant.

THA-THANG:
1. CMU: 20 bicep curls, 20 overhead presses, 20 squats, 20 BBS w/CMU
2. Bear crawl dragging CMU to Hill
3. Doras (partner-up): 1 partner starts on 100 merkins, 200 BBS, 300 squats while other partner starts on sprint w/CMU up/down the hill – switch off with partner until rep count complete. Return CMUs to Physical Plant.

4. Final Push: Sprint in big parking lot – light pole to light pole.

Mosey to Shovel Flag for Marys.

MARY:
Weed Whacker led in Flutter Kicks and WAXJOB led the Wax Job Special: ROW, ROW, ROW YOUR BOAT.

COUNT-OFF & NAME-O-RAMA
Booster, Mandolin, Spotter, Nutmeg, Finger Food, Trolley-RESPECT, Pool Boy, Guard Rail, Ginger, Mermaid, Commission, Chaco-RESPECT, Anchor Man, Jitters, Wax Job, 5K,5 Sgt Slaughter, Erector, Weed Whacker, J-Lo, Focus, Nadia, Gump, and me, Snaggletooth

CIRCLE OF TRUST/BOM:
We commit time and discipline to strengthening our physical bodies. How are we strengthening our spirits for the battles we are in? Ephesians 6: 10-18 gives us a good picture of the spiritual battle that wages around us.

The Armor of God
10 Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. 13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.

18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people.

MOLESKIN:
Once again, I’m moved by how blessed we are to be able to get better together. But I’m also amazed by the struggles that we have in our individual lives: marriage, family, work, church. Life is tough and not all of us are winning in our struggles, but there is tremendous hope in Christ: We are more than conquerors through Christ who loved us.

ANNOUNCEMENTS:
A few announcements were made…

JUCO IPC week 4-DONE!

THE SCENE: Nice! mid 60s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick:  15 SSH, 10 mountain climbers
THA-THANG:
Iron PAX challenge Week 4.  LAST ONE!!!

  • 100 merkins/squats and 200 yd coupon carry
  • 100 Bonnie Blairs/coupon swings and 200 yd coupon carry
  • 100 Walking lunges/squat thrusters w/ coupon and 200 yd coupon carry

3 rounds total for 900 total reps and 1800 yds of carries.

MARY:
Nada.  Some PAX helped others finish up.
COUNT-OFF & NAME-O-RAMA
22 crushed Iron PAX challenge week 4.
CIRCLE OF TRUST/BOM:
1 Thess. 5:17 “Pray without ceasing”.  My pray life has been something of a constant struggle. I just simply haven’t made it the priority it should be.  It should be part of our everyday lives and practically a constant state of mind.  Jesus warns against “meaningless repetition” in Matthew 6:5-8.  In context, it sounds more like he is calling out people who may try to sound good before men with their prayers and don’t have their focus on the fact that they are speaking to God.  However, I think it is reasonable to apply any meaningless prayer that one may say.  For example, I tend to have a standard before-meal prayer that I always use.  There is no real meaning and no true thankfulness behind it.  He says to “pray to your Father in secret” so that you don’t focus on being seen by men.  Make sure you are keeping your focus on speaking to your Creator.  Maintaining a relationship with God requires spending time in prayer with Him just like any relationship requires a time investment.  Sometimes it may be difficult to find the words, but if we put in the time, God will hear even if we don’t know what to say.
MOLESKIN:
Nice job to all the PAX this month for completing the Iron PAX challenge!
ANNOUNCEMENTS:

IRON PAX Week 3 Challenge

THE SCENE: JUCO at Sophomore Hill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats (had to get going)

THA-THANG:
IRON PAX WEEK 3 CHALLENGE:

10 (low bar) pull ups
15 burpee coupon jump overs
20 coupon curls
25 coupon thrusters
30 gas pumps

AMRAP within 43 minutes

MARY:
No time

CIRCLE OF TRUST/BOM:
Colossians 1:10:  so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God,

  • A call to grow spiritually, take inventory, and ensure that we’re living a life worthy of the calling of the Lord

No Burpees, just Belches

THE SCENE: Slightly cool, but too humid for it to matter
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
Cherry Pickers x6, SSH x30, Hairy Rockettes x10, Tempo Merkins x 10
THA-THANG:
Mosey to the large south side parking lot.

Belches: Crossed the large parking lot as a group sprinting to each line. Once at the line, hit the ground and wait for the six to arrive before completing 5 merkins. Pop-up and sprint to the next line. Repeated across entire parking lot. approx. 10 times.

Mosey to Sophomore Hill for some suicide ladder.

Suicide Ladder: Perform 5 Bobby Hurleys at the bottom and 5 Diamond Merkins at the top. Bernie up and run down the hill. Add 5 reps after each set for four rounds.

Mosey to Courtyard.

Remedial Dora 1-1-1: Battle buddy up for a remedial Dora workout (she never learned past 1). One partner runs down to the ERC building and crawl-bears up the stairs before sprinting back to courtyard to relieve partner who is working on:

  • 100xBBS
  • 100xStep Ups
  • 100xDips

Once finished, PAX performed some Mary until the six arrived.

Reverse Indian Run: The PAX then took the long way round back to the shovel flag with a reverse Indian run. Two lines were formed with the front man counting to 5 before dropping for 5 merkins and joining the back of the line.

MARY:
Pickle pounders…
COUNT-OFF & NAME-O-RAMA
20 HIMs with 1 FNG. Welcome Altar Boy! The only EH I’ve ever had tell me that 5:30am was “Perfect!”. 

CIRCLE OF TRUST/BOM:
When Paul wrote to the church in Corinth in 1 Corinthians, he criticized them for not diggin deeper into the word. When he helped establish the church there, he fed them the “milk” of the word and in the years since they had never moved onto the “meat” of the word. Those of us that have received the milk are expected to move onto the meat. If you have not taken it upon yourself to study the scriptures more deeply, I challenge you to do so. We cannot grow without proper nutrition, spiritually and physically.

MOLESKIN:
Today’s Q ended up being much more merkin heavy than I intended..oh well.
ANNOUNCEMENTS:
Iron PAX Week 3 on Friday

IPC Week 2 + Tyranny Over the Mind of Man

THE SCENE:  Cool and clear.  A gaggle of joggers today!
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA: OYO
THA THANG:

IronPax Challenge Week 2
Two waves of HIMs – one starting at 0500 – another at 0530

4 Rounds for Time (Elapsed time scoring):

Round 1:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 1600 meter run

Round 2:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 1200 meter run

Round 3:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 800 meter run

Round 4:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 400 meter run

MARY:

This and that while the six comes in.

COUNT-OFF & NAME-O-RAMA

21 HIMs

CIRCLE OF TRUST/BOM:
Last week, I took the family to Washington D.C.  For the first time in my life, I visited the Thomas Jefferson Memorial, just south of the National Mall.  It honors a true HIM among HIMs.

Inscribed in the rotunda are these words, “I have sworn upon the altar of God eternal hostility against every form of tyranny over the mind of man”.  He wrote these words specifically about religious freedom – that no one should be forced into a belief in an ideology.  But since reading them, I’ve replayed them over and over in my mind, “eternal hostility against EVERY form of tyranny over the mind of man…”

Oppression – domination – subjugation…  Ask yourself this – “Is there tyranny over your mind?”.  What holds you back from your potential as a man?  What limits your effectiveness as a father? What restricts the love you give as a husband?  What keeps you distant from your creator?  What stops you from being a great friend?

Maybe you bend the knee for our preferred tyrant in the 21st century, Busyness, and are ruled by your calendar and commitments.

Perhaps you devotedly serve a tyrant with a 5-inch screen (your smartphone) – to be endlessly entertained instead of engaging with a world that desperately needs your presence.

Maybe your tyranny is Self-Sufficiency – which is a source of your pride, but also the cause of your isolation and loneliness.

Or maybe you’re ruled by Idleness – rather than reading a book about growth as a father or husband, you’d prefer to Netflix and chill every night of the week.

Or maybe you have no idea what authentic lovemaking looks like, because you have greedily lapped up the lies of a tyrant named Pornography.

Or, perhaps you are like me – haunted by all of these and many more, and often ruled by a heartless tyrant named Selfishness.

That thing which keeps you from investing in relationships…from studying…from praying…from improving day-by-day…from becoming the best version of yourself – that is the tyranny of your mind.  It has dominion over your life.  Regardless of how good it may feel to serve that tyrant, IT IS YOUR ENEMY.

I challenge you to follow Jefferson’s example – pledge eternal hostility against that tyrant which you have served.  Resent and cast off that oppressor which has ruled you and held back your potential.  Refuse to let it govern your life and legacy.

Fighting your enemy will be hard.  You will at war with yourself.  But there’s good news – many men have gone before you and they have provided resources for you.  Study up on strategies to defeat your enemy (read a book about your struggle), form alliances with others who are fighting the same fight, and you can seek wisdom from those who have found success before you.

Romans 8:5-6, “For those who live according to the flesh have their minds set on the things of the flesh, but those who live according to the Spirit have their minds set on the things of the Spirit.  Now the mind-set of the flesh is death, but the mind-set of the Spirit is life and peace.”

MOLESKIN:

Follow-up challenge.  One of the best strategies to combat a tyrant of the mind is to form alliances with like-minded men.  You and I need accountability in order to overcome our entrenched adversaries.  After you unmask that thing which has been holding back your potential (your tyrant) – do something courageous and post about it in JUCO GroupMe.  Answer these two questions:  What is the thing that has oppressed your mind and limited your potential as a man? – AND – What step(s) are you taking to overcome it?  Form alliances with others who are in the same fight – pray for, encourage, and provide accountability for the men around you.

ANNOUNCEMENTS:

Submit your scores on https://f3greenwood.com/ironpax-form/

TTP tomorrow
2.0 Workout in two Sundays