F3 Knoxville

Tag: Ocho

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.

Heavy PT @ The Project

THE SCENE: 31
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Lap around Parking Lot
  2. Projectivator x10
  3. Squat (4-ct/IC) x10
  4. Tempo Merk x5 + 5 Merkins
  5. Mtn Climber x10
  6. 10 Burpees OYO
  7. Stretch OYO
  8. Mosey to Recruiting Ctr

THA-THANG:

  • FLORA 1-2-3 (partner up, 1CMU/PAX)
  1. Upper: P1 – 100 Diamond Merk (switch every 10), P2 – Plank on CMU, P1+P2 Lap Parking Lot with CMU
  2. CORE: P1 – 200 LBC (switch every 20), P2 – Hold legs 6” w/ CMU above head, P1+P2 Lap parking lot with CMU
  1. LOWER: P1 – 300 Squats w/ CMU (switch every 25), P2 – Al Gore with CMU, P1+P2 Lap parking lot with CMU
  • S-L-O-W CMU Rifle Carry Indian Run – last pax 2 blockees, then “sprint” to front of line towards AMSE or Tinseltown stairs
  • Partner CMU Stairs @ AMSE or Tinseltown Stairs – Partner 1 does CMU exercise, while Partner 2 takes the stairs and back (with or without CMU)
  1. Curls
  2. OHP
  3. Single-arm Rows

[didn’t have time for the rest of this good stuff! next time…]

  1. Tricep extensions
  2. Squats
  3. Lunges
  4. Flutterkicks
  5. Good Mornings

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
6STRONG

CIRCLE OF TRUST/BOM:

A few verses about the Friendship of Jesus and intimacy with Him that we’re made for.

A Friend loves at all times; a brother is born for adversity.
A man of many friends may come to ruin, but there is one who sticks closer than a brother.

14 For this reason I kneel before the Father, 15 from whom every family in heaven and on earth derives its name. 16 I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, 17 so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, 18 may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, 19 and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.

20 Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, 21 to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.

MOLESKIN:
Been a long time since I’ve Q’d at the Project…

ANNOUNCEMENTS:
Oak Ridge Halloween, Brolympics, see Slack for all the goods

Hot Pursuit

THE SCENE:   31 and clear
F3 WELCOME & DISCLAIMER:  Skipped for you bunch of veterans
WARM-O-RAMA: 

  • Michael Phelps
  • RFTS / LIH
  • Growing arm circles
  • Imperial walkers
  • Squats
  • Down/up dogg
  • Merkins
  • Mosey to the pool wall for 10 wall-ups

THA THANG:

Mosey to the playground;
Max pull-ups
Partner-up:  Max sit-ups in 1 minute

Mosey to the bell
Max merkins in 1 minute
1.5 miles for time

MARY:

Max burpees in 5 minutes

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know

CIRCLE OF TRUST/BOM:

Once upon a time, I was dating a real hottie – the whole package; legs…hair…figure…smart…her sense of humor…  Incredibly – she seemed into me as well.  It was 18 years ago yesterday that we shared our first kiss on the patio of the Student Union at Oklahoma State.

I was crazy about that 19-year-old girl…and I did crazy things because of how I felt about her.  Like the time I drove to Houston just to spend a few hours with her – then turned around and drove back.  Or the time I tipped a mariachi band the entire contents of my wallet – a few hundred dollars – to play some songs at our table.

Back then, I was crazy about that young woman – who is now my wife.  I was nuts about her and was pursuing her to be my wife (mission accomplished!).

The Word we talked about this morning was “pursuit”.  We looked at two passages in Genesis.

First, in Genesis 2, God creates Adam – then Eve.  Adam writes this impromptu poetry about his wife saying, “This is now bone of my bones and flesh of my flesh; she shall be called ‘woman,’ for she was taken out of man.”.  Scripture then says, this is why a man leaves his father and mother and is united to his wife, and they become one flesh.  We often hear this passage read during marriage ceremonies…

“and is united to his wife…”  Some other translations say “hold fast to his wife” or “bonds with his wife” – the Hebrew word there is from the root word dabaq.  That word is used 54 times in the Torah – often in the context of a CHASE.  In other context, the same word is translated “in hot pursuit” (1 Samuel 14), and “pursued hard after” (Judges 20).

When I was enamored with that young woman, “debaq” could have described our relationship – I was in hot pursuit!

There is another story of pursuit later in Genesis – this time in Chapter 29.

Jacob was looking for a wife – he meets and falls head over heels for Rachael.  He makes a deal with Rachael’s father to work for him for seven years in exchange for his daughter.  He does – he works for seven years and at the end of those years, Laban pulls a fast one and gives Jacob his other daughter, Leah.  Jacob complains “no, I’m supposed to marry Rachael” – and Laban agrees to give him Rachael as well – in exchange for another seven years of work.  And here’s the thing… Jacob gets Rachael – then continues to work for her after he already had her as his wife.

How amazing would our marriages be if we continued to work for our wives after we’d already married them?  What if we continued to be in hot pursuit of our spouse, like we were when we were dating?  If you want your marriage to THRIVE, pursue her like that again.  Pursue her mind.  Pursue her heart.  Pursue her spirit. 

If you are scrambling for ideas – here are some tips from the internet (written by a woman, so I suppose they are expert tips 😊)

  1. Write her a special note
  2. Plan some quality time with her and let her know in advance
  3. Tell her how you feel about her. Compliment her. You can never compliment her too much
  4. Tell her often that you love her or that you miss her
  5. Text her when you are thinking about her.

But also, men, nobody should know better than YOU how to pursue your wife.  You should be the world’s foremost expert on that.  Ending with a quote from John Piper…

“Don’t marry so you can stop pursuing women. Marry so you can perfect the pursuit of ONE woman for a lifetime.”

MOLESKIN:

  • I’d love to hear how you pursue your wife’s heart today – drop it in Slack or DM me!
  • SKEWER – you crushed your spring scores today, brother.  Nice work!
  • Everyone made improvements – good work all around!
  • Hat tip to my lovely wife for being the inspiration for this Word
  • Hat tip to Craig Groeschel for the Hebrew background info
  • Hat tip to Shanti Landon for the pro tips above

ANNOUNCEMENTS:

  • Oak Ridge Halloween party – next Thursday evening!  Bring your kiddos to trick or treat.  Come staff the F3 tent!
  • Brolympics Nov 5

Another Memento Mori

THE SCENE: Crisp and clear, 45, perfect day for heavy lifting
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Tempo squats
  • Tempo Merkins
  • Mountain climbers
  • Cherry Pickers
  • Grady Corns

THA-THANG:

Two of our number were executing IPC 2022 Week 5. The rest did as follows.

  • Grab a CMU and head to the field
  • Line up on 0 yd line
  • Rolling Reverse Doras using IPC EMOM
    • Start with Thrusters, trying to accumulate AMRAP between EMOM horns.
    • On the EMOM horn, return to the top
    • Pair with the most reps gets to pick the next exercise from the category (what we actually did)
    • Sequence and Motion
      • Whole body – Dash/Bernie 30 yds (Thrusters, Blockees)
      • Legs – Cusack 30 yds (Lunges, CMU Swings)
      • Arms – Farmer Carry 30 yds (Rows, Plyomerkins)
      • Core – Karioke 30 yds (Heavy BBS, Heavy LBCs)

MARY:
No Time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

October marks the beginning of the fiscal year, which for me means that this week a one-year timer started for me to complete a task that is a “notable outcome” on the lab’s Performance Evaluation of Measurement Plan. In simple terms, if I fail to deliver, the Lab Director’s end of year bonus will be impacted. As such, I have broken the task down into parts, identified the parts that are necessary and optional, and laid them on a timeline to ensure that I can accomplish the task inside the time allotted. Because when I know I have a deadline, it makes sense to make a plan to use the time wisely.

Deadlines motivate action because they force us to clearly see what little time we have. And we are all under a literal deadline. Everyone here today, regardless of all factors, is one day going to die. Birth is a death sentence, and none of us knows when that sentence will be executed.

As our brother Rocket has spoken on before, the ancients coined the phrase “Memento Mori”, Remember Death. This idea permeates many cultures: Stoics, Samurai, Buddhists, Islam, Norse mythology, and Judaism. They say when a victorious Roman general processed through the city, a slave stood behind him saying “Look after you [to the time after your death] and remember you’re [only] a man.”

Then the question becomes, what does my plan look like for my ultimate deadline? What parts are necessary and what parts are optional? What can I do in parallel, and what must be done in series? Fittingly, in my daily reading, I just got to this part in Luke Chapter 12:

13Someone in the crowd said to him, “Teacher, tell my brother to divide the inheritance with me.”

14Jesus replied, “Man, who appointed me a judge or an arbiter between you?”15Then he said to them, “Watch out! Be on your guard against all kinds of greed; life does not consist in an abundance of possessions.”

16And he told them this parable: “The ground of a certain rich man yielded an abundant harvest.17He thought to himself, ‘What shall I do? I have no place to store my crops.’

18 “Then he said, ‘This is what I’ll do. I will tear down my barns and build bigger ones, and there I will store my surplus grain.19And I’ll say to myself, “You have plenty of grain laid up for many years. Take life easy; eat, drink and be merry.” ’

20 “But God said to him, ‘You fool! This very night your life will be demanded from you. Then who will get what you have prepared for yourself?’

21 “This is how it will be with whoever stores up things for themselves but is not rich toward God.”

Do Not Worry

22Then Jesus said to his disciples: “Therefore I tell you, do not worry about your life, what you will eat; or about your body, what you will wear.23For life is more than food, and the body more than clothes.24Consider the ravens: They do not sow or reap, they have no storeroom or barn; yet God feeds them. And how much more valuable you are than birds!25Who of you by worrying can add a single hour to your life?26Since you cannot do this very little thing, why do you worry about the rest?

MOLESKIN:
Excellent work by our two IPC challengers.
ANNOUNCEMENTS:
2.0 workout on Saturday. Brolympics signup coming soon – Event on Nov. 5. Halloween Event for City of Oak Ridge Oct. 27th.