F3 Knoxville

Tag: Papa Lock

[lostpearls] Father’s Day Four Banger

Leave a comment
AO: lostpearls
Q: flyball
PAX: Mathlete, Bail Bonds, Natty, Biohack, Astrophizzy, Papa Lock, Mom Jeans, Montainya (2.0)
FNGs: None
COUNT: 9
WARMUP:
• SSH – 16
• Windmills – 16
• Imperial Squat Walkers – 16
• Ti Fighters – 16
• Cherry Pickers – 8
• Mosey over to the bleachers

THE THANG:

8-min AMRAP circuit using the big bleachers. Traverse the small stairs between each round. Number of the day is 16 for the 16th.

AMRAP 1:
– 16 Step-Ups
– 16 Derkins
– 16 Flutter Kicks (4ct)
– 16 Iron Mike’s

AMRAP 2:
– 16 Bulgarian Split Squats
– 16 Hand Release Merkins
– 4 Captain Thors (16 American Hammers)
– 16 Dips

AMRAP 3:
– 16 Mike Tyson’s
– 16 Irkins
– 16 Alternating Monkey Crunches
– 16 Super Mario’s

AMRAP 4: (only 4-mins)
– 16 Superman’s
– 16 Calf Raises
– 16 LBC’s
– 4 Burpee Bleacher Jumps (or step-ups w/ knee drive at the top)

20 Brickyard Manmakers for Mom Jeans birthday

MARY: Don’t like her

ANNOUNCEMENTS:
– Convergence at The Project on July 12 for new region kickoff
– F3 Dad Camp Aug 15-17

COT:

Today’s workout was an AMRAP style workout and as much as I tried to avoid doing it, it made the most sense. As Fathers we have the choice on how locked in we are. There are days when we’re more intentional and engaged than others.

I’d be willing to bet that some days we’re just cashing it in… some days we might even be guilty of just wanting to get away from our fatherly duties. However, the Bible tells us that Children are a gift of the Lord.

“¶Behold, children are a gift of the Lord, The fruit of the womb is a reward. Like arrows in the hand of a warrior, So are the children of one’s youth. Blessed is the man whose quiver is full of them; They will not be ashamed When they speak with their enemies in the gate.”
‭‭Psalm‬ ‭127‬:‭3‬-‭5‬ ‭NASB2020‬‬

David Guzik notes some specific things to consider regarding how children are like arrows.

– They must be carefully shaped and formed.
– They must be guided with skill and strength.
– They must be given care or they will not fly straight.
– They must be aimed and given direction; they will not find direction on their own.
– They are, in some respects, only launched once.
– They are an extension of the warrior’s strength and accomplishment.
– They have potential for much good or evil.

In our AMRAP of Fatherhood, let’s double down and push ourselves to do everything we can to shape our future, even when we don’t feel like it.

[lostpearls] Last Day as a Bachelor

AO: lostpearls
Q: Papa Lock
PAX: 30 second warning, flyball, Bail Bonds, Mooch, Gmail, Papa Lock, Hosed, Squeaks, Lax, Dogman
FNGs: 2 Lax, Dogman
COUNT: 10
WARMUP: Basic Stretches

THE THANG: Ruck Around and Find Out!

MARY: Cherry Pickers

ANNOUNCEMENTS: Dad Camp Aug 15-17

COT: Nehemiah said, “Go and enjoy choice food and sweet drinks, and send some to those who have nothing prepared. This day is holy to our Lord. Do not grieve, for the joy of the Lord is your strength.” (Nehemiah 8:10, NIV)

The Joy of the Lord. It seems like Christians are more comfortable touting Jesus for being a man of sorrows, acquainted with grief, than we are with Jesus being a man of joy, acquainted with jubilation and celebration. If “the joy of the Lord is your strength,” a lot of us are a lot weaker than we need to be. Humorlessness is a malignant tumor on the soul. Interpreters think Sarah laughed because she was old and pregnant. I suspect Sarah was old and pregnant because she laughed. You need at least thirty deep laughs a day to keep healthy. Primary health ingredients in a “total wellness program” include love, faith, trust, hope … and laughter. We need to prescribe these medicines. I wonder why so many Christians would rather be on the “whining side” than on the “winning side?” You’d think the Bible had said, “Blessed are the moaners.” Jesus laughed and continues to laugh. Has it ever bothered you that in Michelangelo’s Sistine chapel portrayal of heaven no one is smiling? To be sure, putting on the mind of Christ means more than putting on a happy face. There is nothing that makes me sicker than a “happy face” faith. Joy has deeper dimensions than happiness or hilarity. Joy drives away all despair but not all depression. We will get depressed. Faith enables the dreary soul to become dreamy again through the power of these four words: “it came to pass.” It took God three days to turn the worst for Jesus into the best. Should I expect better from God for myself? Wait three days. Give God time to work on your behalf. Life is filled with nail-biting finishes, downcast days, and Titian-toned darkness. But joy always comes in the morning.

(Leonard Sweet in Soul Salsa, pages 187-188)

[lostpearls] Ultimate Alternate

AO: lostpearls
Q: Biohack
PAX: Borg, Bail Bonds, flyball, Biohack, Papa Lock
FNGs: None
COUNT: 5
WARMUP:
-Projectivator
-Tempo merkins
-Tempo squats
-Cherry pickers

THE THANG:
We did an alternate workout instead of ultimate frisbee due to the weather.

Pyramids:
-1 merkin & 1 big boy
Run to the bottom boat ramp
-2 merkins & 2 big boys
Run up the ramp

Build up to 10 and come back down.

2nd round:
Squats & LBCs

MARY:

ANNOUNCEMENTS:
Camp Biohack on June 13&14

COT:
Pyramids are built brick by brick. It takes time and work to build, just like anything of value. Your house, your career, your marriage, your children.

Additionally, even after being built, you cannot ignore them. Continued maintenance is required or all of these will crumble.

[lostpearls] Forgive me cards

AO: lostpearls
Q: Biohack
PAX: Borg, Mathlete, Bail Bonds, Biohack, flyball, Mooch, Papa Lock
FNGs: None
COUNT: 7
WARMUP:
-Projectivator
-Tempo Squats
-Hairy Rocketts
-Tempo Merkins

THE THANG:
Take turns flipping a card and do reps for the number on the card.
-Clubs: Big Boys
-Spakes: Squats
-Diamonds: Diamond Merkins
-Hearts: Box Cutters

After each time around the circle, follow the Q on a job and do either Dry Docks or Burpees depending on his whimsy.

MARY:

ANNOUNCEMENTS:
-Hardship Hill this Saturday!!!

COT:
This morning I tried very hard to find something to share, but nothing came to me. Instead, God told me to share what was on my heart. I said “No, I’ll find something else.” I did not find something else and again God told me to share what was on my heart.

Reluctantly, I complied. My heart has been convicted with unforgiveness. I have been holding onto a grudge for years against somebody who hurt me. It’s like taking poison myself and hoping that person would die. It’s ridiculous in its illogic.

I hope my conviction by the Holy Spirit may also be encouraging to my brothers at F3. May we all forgive as He forgave.

[lostpearls] Han Solo

AO: lostpearls
Q: Biohack
PAX: Mathlete, Biohack, flyball, Mooch, ScissorHands, Tom Tom, Papa Lock
FNGs: None
COUNT: 7
Warm up
1. B wings (projectivator)
2. Imperial walkers
3. Tie fighters
4. X wings (overhead claps)
5. Spice miners (cherry pickers)

Workout

– Read the quote and complete the exercise then run up and down the hill. Hold a podracer (Al Gore) for the six.
– Scenes:
1. “I have a bad feeling about this” – 10 thrusters
2. “Then I’ll see you in Hell!” – 10 Blockees
3. “Boring conversation anyway” – 50 curls
4. “I thought they smelled bad on the outside!” – 30 heavy squats
5. “Never tell me the odds” – 30 overhead press
6. “You like me because I’m a scoundrel. There aren’t enough scoundrels in your life.” – 30 heavy freddy’s
7. “No reward is worth this.” – 10 Urkey Durkery’s
8. “One thing’s for sure, we’re all gonna be a lot thinner.” – 100 LBCs
9. “What an incredible smell you’ve discovered!” – 20 heavy lunges
10. “Great, kid. Don’t get cocky.” – 20 heavy pickle pointers
11. “I know.” – 30 tricep extensions

Mary
– “You know, sometimes I amaze even myself.”
– “Don’t everyone thank me at once.”

Word

– Star Wars is the classic melodrama: Good guys wear white and bad guys wear black. You know who’s who from the start of a scene. Han Solo is the one exception: he wears black over white. He starts out as a bad guy: selfish, obsessed with money, and only looks out for number one. However, he undergoes a change during the movie; the classic protagonist. At the end of Episode IV A New Hope, after fleeing with his reward, he returns dramatically to save Luke and help destroy the Death Star cementing his place in the Rebel Alliance.

– The journey of Han is an example of coming of age. Look back at yourself as a child and a youth. Were you selfish, obsessed with money, and only looking out for number one? At what point did this start to change for you? When did you start to love sacrificially? Look at your children. Do you see Han Solo in them? Teach them diligently and with patience. With God’s grace, they too may return to dramatically save the day and cement their place in the Rebel Alliance of life.