F3 Knoxville

Tag: Ocho

Cadence

THE SCENE: 39 and raining, a Beautiful Morning to be outside!
F3 WELCOME & DISCLAIMER:  Free, open to all men, held outdoors, led by men who participate in the workout with no training or certification necessary, end with Circle of Trust.  I have no knowledge of your injuries, so modify as necessary to prevent injury.

WARM-O-RAMA:

  • 20 SSH
  • 10 Moroccan nightclub
  • 20 Imperial Walkers
  • 10 Arm circles front/back
  • 10 Knoxville Cherry pickers
  • Mosey one lap around the parking lot

THA-THANG:
Setup: 4 stations.  Separate the F3 waterproof cards into cardio, legs, abs, upper and place one group of cards at each station.  Don’t include the sprint cards.

Team up into 3+ PAX, one team per station.

  • Each team flips a card and does the exercise x10 the face value (royalty value =10).  When done, discard and mosey/sprint to next station, rinse, repeat.
  • Each team does cumulative reps.  When each PAX completes 10 reps, he adds his 10 to the last count shouted and shouts the new total and keeps on doing reps until the team reaches the target.
  • If an ace is drawn by any group, they yell “Ace! 100 (name the exercise) 2 count! Starting Position…” and the one who yelled “Ace” leads everyone in 100 reps, 2 count.  (Everyone stops and does the 100 in cadence together, 2 count.  When the 100 are completed, discard the Ace, flip a new card, work that card.  The other Teams resume where they were in their station exercises.)
  • Bear crawl and crab walks are to the next station.
  • Scalability:  If your team finishes their reps and moves to the next station where a team is still accumulating reps, then work with them to finish their reps, when done they move to next station, but you remain at that station, flip a card and work that card.

MARY:
LBC’s and Pistol Crunches
COUNT-OFF & NAME-O-RAMA: Done
CIRCLE OF TRUST/BOM:
Get a cadence:  Traverse your limits and remember lessons learned.  Have men you trust to talk through decisions to help you not dig a hole too deep and to throw you a rope at times.  But that takes time.

Can you think of a time when a decision that was bad in hind sight may have gone better with input from men who you had taken time to get to know and trust?

F3 cadence – Fitness, Fellowship, Faith – workout have fun get better, talk with and watch each other, take a few minutes to listen to someone’s story once in a while.  Watch their fruit. Remember that every man is human with struggles.  Keep your guard up wisely, but look through it for legit HIM’s to connect with.  Team up with men who you trust by interacting with them over time.

F3Shieldlock –  Consider some non-workout focused interaction = Shieldlock is just a name, the connection of the men in the group is the substance.  I don’t think Shieldlock has to be in the gloom.

F3 Credo – “Leave no man behind and leave no man where you find him.”

Thanks for the discussion after the Word, you men always give me more to think about.

ANNOUNCEMENTS:
Outfitting the Christmas Float for the 3 Christmas parades will occur in the next several days.  Mathlete will coordinate the build.

Christmas parade dates:
Kingston – Nov 28
Oak Ridge – Dec 10
Rocky Hill – dec 3

Family workout – First sat in Dec at 9am

Look for a Q101 in the gloom soon at the Project.  Below is a link to a backblast by Steam that covers a Q101 for your reading pleasure.
Q101 + GrowSchool – F3 Knoxville.

Duespaid

THE SCENE: clear morning for 9 Hims to showup
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Stretch the shoulders 30 seconds
  • Mosey
  • Stretch IT band an triceps 30 seconds
  • Mosey
  • 20 SSH
  • Mosey to the recruiting center
  • Thread the needle

THA-THANG:
Duespaid: Buddy up one HIM did heavy farmer carry while other one did one of the stations

  • CMU Thrusters
  • Tire  jumps
  • Hammer curls
  • Triceps extension
  • Sumo Deadlifts

Mosey to the stairs  for 2nd Buddy challenge

One HIM went up the stairs with CMU while other one did exercise.  Rinse and repeat till all exercise were completed

  • 40 CMU goblet Squats
  • 30 mountain climber
  • 20 rep (10 each arm) CMU single arm row
  • 10 merkins
  • 5 Burpees

MARY:
playground for 2 finger pullups

then back to the flag for Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
Philippians 4:8 ESV

MOLESKIN:
God reminds me that through all my struggles in life I must think on these things in Philippians 4:8 so the gospel is satchurated in my community and home
ANNOUNCEMENTS:
December 10 Christmas parade

Dora B.L.I.M.P.S – Strength Under Control

THE SCENE: 55 and clear skies. The gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Dutifully and “unprofessionally” administered.

WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers x10
  • Abe Vigoda x10 
  • Willy Mays Haze x9
  • Tempo Merks x10
  • Tempo Squats x10
  • FLBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Moroccan Night Clubs x10 (This is where the wincing *read growth* began.)
  • Chattanooga Cherry Pickers x10
  • SSH x10

THA-THANG:

Mosey for 11s on the “Little Baby Hill”. Hurleys at the bottom. Big Boys at the top.

Mosey to the fountain.

Grab a battle buddy for Dora. Pax one performs exercises below. Pax two bear crawls to the fountain and mosey back.

  • 50 Burpees
  • 100 Lunges (double single count)
  • 150 Imperial Walkers (double count)
  • 200 Merkins
  • 250 Plank Jacks
  • 300 Squats

RTB

MARY:
Flutter Kicks (IC – 15)
Basilisk (IC – 10)

CIRCLE OF TRUST/BOM:

Matthew 5:5 – “Blessed are the meek, for they will inherit the earth.”

Often when a word is translated, we get the meaning but lose the all the underlying intent. The Greek word for “meek” is praus. We usually interpret that as gentle or humble, which it does mean that. But the background to the word Praus is actually loaded with something like,  “strength under control”.  It’s original use comes from something close to meaning a powerful horse that is tamed.

Matthew 21:5 says, “Look, your king is coming to you, humble (same word – praus) and mounted on a donkey.” This doesn’t mean weak. When we think about it, Jesus was the epitome of “strength under control”

Today, if we’re honest, guys typically struggle with taming their behaviors/habits, appetite (Hello, Halloween candy), thinking (negative self talk), bodies, temper, ego, sexual desires, worldly desires (spend money), etc.

How does one bring strength under control? Discipline.

3 Types of Discipline

  1. Reactive Discipline – when you’re tempted or drawn into something
    (eh hem…Halloween candy last night?). It’s important to know when you’re weakest and what to avoid.
  2. Structural Discipline – routines and habits that make you better.
    The best way to create a habit is to link it to something else.
  3. Expansive Discipline – opportunities for growth, “doing it anyway”
    In the face of fear, hesitation, difficulty, etc.
    Almost always thankful I did what I was most afraid of
    The more dread, the more reward.

Exercise meekness (praus) in your life.
Cultivate and strengthen the 3 types of discipline in your life – Reactive, Structural, Expansive. Know you have the strength to do what needs to be done. Know you have the discipline to control it.

MOLESKIN:
Welcome FNG – Blindspot! Prayers for Ocho finishing up doctoral work deadlines and for Mathlete traveling for work.

ANNOUNCEMENTS:
Brolympics – Nov 5! Get signed up! See Slack for details!
Christmas Parade is happening! We’re signed up! Watch Slack for details!

Death to Granbak

THE SCENE: Cool, clear, and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator – from 13
  2. Tempo merkins
  3. Tempo squats
  4. Overhead clap
  5. Cherry pickers
  6. Run a lap and explain the set up

THA-THANG:

The evil dwarf Granbak stole the children’s Halloween candy.  We must band together as a noble fellowship to save the candy and defeat the monsters.

  1. Chased by wolves to the pool wall.  10 wall ups and climb over the wall to escape.
  2. Mosey to playground. Monkey bar through the jungle.
  3. Stuck in quicksand.  5 pull ups to get out.
  4. Mosey to amphitheater.  Attacked by bears.  Pretend to be a bear by bear crawling up the hill.
  5. Mosey to the dwarf forge (recruiting center) and steal weapons (CMUs).
  6. Caught by a dwarf.  20 thrusters to intimidate him.
  7. Carry to the stairs.
  8. We fell into a trap set by Granbak.  Heavy squat ring of fire.  One adventurer climbs the stairs with his block.
  9. Tricep extension ring of fire; rifle carry hold when not counting. One adventurer climbs the stairs with his block.
  10. After escaping the ring of fire, we tip toe (heavy lunge) to the bank drive through (so we don’t fall into another trap).
  11. Granbak can only be defeated by each of us doing 100 heavy ab exercises.
    1. 20 big boys
    2. 20 flutter kicks
    3. 20 freddy mercuries
    4. 20 LBCs
    5. 20 American Hammers
  12. Return weapons to the forge.
  13. Mosey to amphitheater.  Crawl bear down the hill.
  14. Mosey to the playground.  Monkey bar through the jungle.
  15. Mosey to pool wall.  10 wall ups.
  16. Return to flag.

MARY:
Tuba graced us with a round of 13 prone rows.

CIRCLE OF TRUST/BOM:

  1. October 31 is…….. Reformation Day!
  2. Martin Luther posted his Ninety Five Theses on this day in 1517
  3. This action led to serious consequences for Luther.
  4. He was tried for heresy and ultimately excommunicated.
  5. Standing up to the most powerful institution on Earth was a huge act of bravery.
  6. Would you be able to face a giant like this?
  7. Joshua 1:9 – Have I not commanded you? Be strong and courageous.  Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.

ANNOUNCEMENTS:
Oak Ridge Halloween event tonight!  Brolympics on Nov. 5.  Clothing and food drives ongoing.

What needs to go?

THE SCENE: Crisp, clear autumn morning. Couldn’t hope for better.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Slow windmills
  • Imperial walkers
  • Cheer leaders
  • Cherry pickers
  • Tempo Merkins
  • Up dog/Down dog
  • Right plank/left plank

THA-THANG:

  • Mosey to pool wall for 10 Wall-pees
  • 4 rounds:
    • 20 jungle boi squats
    • 5 pull ups
    • 20 merkins
    • 5 wall-ups
  • Mosey to amphitheater and do 3 rounds
    • 20 LBCs
    • 20 flutter kicks
    • 20 Freddies
    • 20 awkward turtles
    • Bear crawl up the hill
    • 5 burpees
  • Mosey to fountain and do 2ish rounds until time
    • 20 dips
    • 20 step ups
    • 20 dry docks (or Der-docks for +)
    • 20 BBS
    • 20 Iron Mikes
  • RTF

MARY:
Pulled in Erector for Heels to Heaven and Skewer for some Hammers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In my pre-blast, I mentioned the need to make hard choices over the next couple months, and I wanted to expand on this just a bit.

I, personally, have been buried with too much stuff. After the relative low of the past couple years, my self-regulation was totally out of whack, and I have said yes to WAY too many things. All good things that bring value when done right, but doing it right requires time to think and plan, which is impossible when there isn’t even enough time to drive between them.

While this is partly a result of a desire to be generous, that isn’t the whole story. When I really scrutinize my inner most thoughts, there are also elements of self-importance, image, and arrogance.

Self-importance in the sense that it is affirming to feel responsible, to have others look to me.

Image in the sense that I want people to see me as the guy who “does it all”. To say things like “I don’t know how you do it”

Arrogance in the sense that I have rather too high an opinion of my own ability and how it compares to others.

In short, it’s ME focused. In F3 we are peer led, not just to make it easier, but because when I give someone else the lead, it gives them an opportunity to develop their skills. It also diffuses the tendency of groups to orbit around strong personalities.

The image that I should be most focused on is the one I project to my 2.0s. I sought involvement because I saw my father as being uninvolved, but now I see that I can be just as disconnected from them when I’m too involved. My attention for them is sacrificed when I must attend to the group.

So now, I find myself working through the new problem, what needs to go.
MOLESKIN:
Just great to be back with the pack.
ANNOUNCEMENTS:
Halloween event Thursday, 6-8 (setup at 4). Brolympics Nov 5. Christmas parade December 10.