F3 Knoxville

Tag: Olive Oil

Just try and bounce your butt!

THE SCENE:  36 Degrees, to cold for all these warm days we’ve had!!
F3 WELCOME & DISCLAIMER Yuuuuuuuuup
WARM-O-RAMA:
10 SSH, 5 Tempo Merkins, 10 Mtn. Climbers, 5 Willie Mayes Hayes, 10 LBAC Foreward & Backwards, 11 Morroccan Night Clubs,  12 Hallelujahs, 5 Tempo Squats, 5 Knoxville Cherry  Pickers
THA-THANG:
Mosey to the Ampitheater

7s- Derkins; 2ct. Lunges

11s- Dips; Squats. Box jumps up the ampitheater

21s-Monkey Humpers; Toe Merkins

“Just bounce your butt if you can!”

 

MARY:
Noooooooope
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
1 Peter 3:13-15

“Who is going to harm you if you are eager to do good? But even if you should suffer for what is right, you are blessed. Do not fear what they fear; do not be frightened. But in your hearts set apart Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”

Be the light of Christ to the world and people around you. Regardless of situation and bad attitude. We have the promise of the eternal promised land.

MOLESKIN:
Praise for Feenys girls bloodwork; prayers for good news from Fridge’s Ms ultrasound, thoughts and prayers for Nashville.
ANNOUNCEMENTS:
Ruck in the morning. Escape from Haw Ridge coming up. Piston working on building Bravo Shieldlock

Walk that walk

THE SCENE: Foggy and cool
F3 WELCOME & DISCLAIMER

Chiggity-check!


WARM-O-RAMA:

  • Willie mays Hayes
  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Toe Merkin: 25 x 4 IC
  • 4 count cherry pickers
  • Tempo Squat: 5 x 4 IC
  • Little baby arm circles 10 x 4 F & 10 x 4 B
  • Chattanooga cherry picker
  • Seal claps
  • Overhead claps
  • Knoxville cherry pickers

THA-THANG:

Mosey to bus then back to shovel flag hold Al Gore until 6 in

Round 1

10 burpees.

Mosey to fort then back to shovel flag hold Al Gore until 6 in

Round 2 

10 Burpees

25 push-ups

Mosey to bus and back to shovel flag hold Plank until 6 in

Round 3

10 Burpees

25 push-ups

50 lunges

Mosey to fort then back to shovel flag hold Al Gore until 6 in

Round 4

10 Burpees

25 push-ups

50 lunges

100 LBC’s

Mosey to bus and back to shovel flag hold Plank until 6 in.

Round 5

10 Burpees

25 push-ups

50 lunges

100 LBC’s

150 air squats

Completed with 3 minutes to go.

HIM’S you did:

50 Burpees

100 push-ups

150 single count lunges

200 LBC’s

150 air squats

MARY:
Roulette for 3 minutes

olive oyl 10 box cutter

Airborne 60 second Freddie Mercury

Feeny 30 second leg lift hold

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

COT today is about walking in Faith

I am teaching through Ephesians. Yesterday we covered a portion of chapter 2 verse 2. It begins with the phrase, in which you formerly walked. It is referring to the spiritual state of the Ephesians people when they were dead in trespasses and sins.

I asked my youth kids what it meant to walk with something, and what was a life like if you are walking in sins. If you are walking with sins and trespasses, it’s a way of life for you. You have no relationship with holiness if you are walking in trespasses and sins.

Once we defined an unrighteousness walk, we looked at a Holy walk, and specifically Enoch. Enoch was Noah’s great grandfather, and Genesis 5 tells us that He walked with God and he was not, for God took him.

Then in Hebrews 11: 5-6 we see that Enoch was translated, he never died, and was taken up to be with God, for he pleased God. Then it says:

But without faith it is impossible to please him: for he that cometh to God must believe that he is, and that he is a rewarder of them that diligently seek him.

So my friends, if you want to please God, then by faith, walk with Him, believing that He is, and diligently seeking Him.

There are only two ways to do this, that is reading His word, and prayer. There are many ways to serve Him, but service does not grant you an audience with Him. Again, Hebrews 11:6 ,without Faith it is Impossible to please him.

MOLESKIN:
Walk in Faith, believing in Him and earnestly seeking Him.
ANNOUNCEMENTS:
Saturday beat down, 7am with coffeteria

Discipline v Motivation

THE SCENE: Beautiful fall morning, clear sky for star gazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • LBACs
  • Grady Corn
  • Morocan Night Clubs
  • Chatty Pickers
  • Tempo squats
  • Cherry Pickers
  • Tempo Merkins
  • Mountain Climbers

THA-THANG:

  • Mosey to the stadium seats
  • Dora – One works while the other goes down the seats and back up
    • 200 Merkins
    • 200 LBCs
  • Mosey to the playground and rotate through pull ups while working on 150 squats OYO
  • Mosey to upper parking lot and line up on first spaces
  • Mosey to each line do squats, then merkins, then imperial walkers then bernie back. Start with 10 each, then 20, 30, 40.
  • Same idea, except broad jump between, do lunges, dry docks, and freddie mercuries. Start with 10 and add 5 each time.

RTF (with a JB)

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

I heard this idea from Jocko Willink, who is a former Navy SEAL officer and author of a book called Extreme Ownership. He articulates the difference between motivation and discipline. Motivation is the opposite of discipline. Motivation is the spontaneous urge or desire to do something, and often leads us to start something new. But motivation is a feeling, transient and fleeting. It may support you for a while, when you are well rested, healthy, and relaxed. But like all feelings, it has a tendency to abandon us when we are tired, or sick, or stressed. Discipline is, by contrast, the learned behavior of perseverance in spite of obstacle. Discipline receives the conclusion of mental activity, in which we identify what we ought to do, and holds us to the doing. Motivation is like the impassioned “falling in love” which often propels us into a romance, but discipline is the agape/caritas/charity love that stands against the flux of time.

Motivation feels good, but discipline bears fruit. Discipline reminds you what you know to be true in spite of what you feel right now. I often desire motivation so that I need not exercise discipline, but my experience is that it usually cuts the other way: When I exert discipline and do what I know I should but don’t want to, I find that motivation often follows. The key is to enjoy it while you have it without becoming dependent on it, for as soon as you start seeking motivation, it will abandon you.

In Mere Christianity, C.S. Lewis discusses this idea in his chapter about faith:

Now Faith, in the sense in which I am here using the word, is the art of holding on to things your reason has once accepted, in spite of your changing moods. For moods will change, whatever view your reason takes. I know that by experience. Now that I am a Christian, I do have moods in which the whole thing looks very improbable: but when I was an atheist I had moods in which Christianity looked terribly probable.

So when we see this common thread running through love and faith and discipline, I suppose it comes as no surprise that Jesus followers were first called Disciples, functionally “those under discipline.” So, I exhort you to abandon efforts to “get motivated” and instead “get discipline”.

MOLESKIN:
Always a pleasure to visit the Men of the Fort. I’m even buyin’ the t-shirt…
ANNOUNCEMENTS:
2nd F on Saturday Oct. 1. 2.0 Q at The Project Oct. 8. Brolympics Nov. 5.

Burden Busters

  • THE SCENE: Rampart at FWSP. Comfortable 65 degrees, dry ground and welcoming spirits.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    W/U ran by @bobbit
    THA-THANG:
    Today’s routine was about carrying our burdens. Rampart was introduced to slam balls aka DBalls. They ranged between 15# and 20#.
  • Cones were setup roughly 50 yards apart. Utilizing a three count, we executed a behind the back over the head throw for distance. Starting after the second throw of each round we collectively sprinted back to the starting line, then jogged back to our respective slam ball and awaited a three count to throw. We did this until we reached the final cones. After the last sprint and jog back to the balls, we executed a burden run by carrying our slam balls back to the start line. After a quick resting 10 count, we repeated the process with the following throws: Chest pass, alternating arm shot put, and everyone’s favorite Granny style.

We completed the WOD by executing one 4 minute round of Tabata Slam Balls.

 

COUNT-OFF & NAME-O-RAMA
7 total participants.

CIRCLE OF TRUST/BOM:
The goal of the workout was to understand carrying our physical burden. At the beginning 15 pounds isn’t a lot, but as the routine moves on that weight gets heavier. As men, we’ve been trained to carry out on burdens. The Word tells us to come to Him all who are weary and He will give us rest, for His yoke is easy and His burden is light. Furthermore, the Word tells us to share in each other’s burdens. The challenge is to turn over our burdens and then identify how we can help others (spouse, coworkers, children, etc.) with their burden.

MOLESKIN:
Killer workout. Group stayed strong.
ANNOUNCEMENTS:
Convergence coming up soon.

Building B.O.M.B.S and Assaulting the Fort

THE SCENE: A crisp and welcome 58 degrees with clear skies.

F3 WELCOME & DISCLAIMER: Obsequiously delievered.

WARM-O-RAMA:

  • SSH x15
  • THE Knoxville Cherry Picker x5
  • Willie Mays Hayes x6
  • Tempo Merk x10
  • Tempo Squat x10
  • Mtn Climbers x10
  • FLBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Moroccan Nigh Clubs x10
  • Your favorite and mine, ladies and gentlemen… The Chattanooga Cherry Picker x11

THA-THANG:
PAX flipped on headlamps and moseyed down the trail to the amphitheater to build B.O.M.B.S. PAX partnered up. One performed exercises while the other moseyed the perimeter of the amphitheater then flapjack. PAX took the cumulative amount of the follower exercises.

  • 50 Burbees
  • 100 OH Claps
  • 150 Merks
  • 200 BBS
  • 250 Squats

First team to complete called recover. PAX moseyed Creeper’s Charge to assault the fort and held Al Gore for 6. At Pastor’s Peak, PAX took a 10 count and moseyed to RTB for Marry.

MARY:

  • Flutter Kicks x10 (Bobbitt)
  • LBC x10 (Creeper)
  • 20 second plank (Airborne)
  • 20 MORE seconds plank (Skeletor)
  • Time was called.

CIRCLE OF TRUST/BOM:

This past weekend, YHC participated in the Barbarian Challenge, and obstacle course race near Gadsden, AL. This was a 6+ mile course with 35 obstacles. YHC realized that this was more of a mental challenge than a physical challenge. There were obstacles that played on people’s fear of heights in particular which included walking across a log with a 20 foot drop into the creek and several others.

In particular, the final obstacle was meant to capitalize on the participant’s fear; a 30 foot tower (YHC is guessing) that consisted of a cargo net climb to the top, jumping a chasm to grab on to a bar to pull yourself across. The worst part was the announcer commentating on every person that came to the chasm and the crowd surrounding the tower. Many people froze in fear. YHC had to listen to one person stuck for the entire entry to the final obstacle. Just when YHC summitted the tower, the Beastie Boys came on, fear dissipated, all thinking ceased, and big leap was made.

Mark Divine, in his book, Staring Down the Wolf tells a Native American tale of a negative wolf that resides in the minds of humans. This wolf operates from fear, is hungry for drama, catastrophizes, and has incessant negative talk. It begs for your attention. But there is also a second wolf residing in the hearts of all humans. This one has an appetite for love and connection. It does not need the drama. It is optimistic and simply asks to be noticed. The one that controls you in the one you feed the most.

It’s our job to put ourselves in scenarios to create the conversation between our mind and heart, the whiner and the whisperer. The more we conquer our fear, the more we feed the positive wolf and the stronger it gets. The more we give into our fears, the more we feed the negative wolf and live from it.

YHC explained that his personal signs of fear are hesitation, procrastination, excuse making, and anxiety. It’s our job to recognize the voice of fear for what it is and push through.

2 Tim 1:7 says, “For God has not given you a spirit of fear but one of power, and of love, and of sound judgement.”

MOLESKIN:
All PAX pushed through a grinder today. Well done! It’s an honor to be in the gloom with you fellas! Don’t forget our Rampart Motto! There will be a test Wednesday.

1 Cor 16:13-14, “Be watchful, stand firm in the faith, act like men, be strong. Do everything in love.”

ANNOUNCEMENTS:
Convergence July 2 at JUCO!
Olive Oil on Q Wednesday!
Airborne VQ next Wednesday!