F3 Knoxville

Tag: Papa Lock

12 Pains of Christmas

THE SCENE: Cold and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry picker
  3. Tempo squat
  4. Tempo merkin

THA-THANG:

Death march to a hill in the ORAU parking lot

Start at 1 burpee, then run up and down the hill.  Then do 2 Imperial Squalkers + 1 burpee and run up and down the hill.  Continue in sequence.

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

Return to shovel flag

CIRCLE OF TRUST/BOM:
Isaiah 40:27-31.  Let us remember who God is and who we are.

ANNOUNCEMENTS:
Christmas parade, family workout, and Christmas party are all this Saturday.

Integrity is integral

THE SCENE: Downright pleasant with a bright moon overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • TN rocking chairs
  • Cheer leaders
  • Lbacs
  • Grady corn
  • Tempo merkins
  • Newton’s cradle

THA-THANG:

  • Mosey to parallel bars
    • Rotate 20 merkins, 20 rows, 20 freddies
  • Mosey to pool wall for a handful of wall ups – modify if necessary
  • Mosey to playground
    • Rotate 5 pull ups, 5 burpees, 10 heels to heaven
  • Mosey to amphitheater
    • 11sies – step ups and diamond Merkin
    • Bernie up hill and mosey down
  • Mosey to block pile
  • Line up along parking lot
    • 20 curls
    • Cross the parking lot doing a one-sided half blockee at each third space – right handed
    • 20 OHP
    • Cross back left handed
    • Repeat
  • If time, heavy core, 20 4ct each
    • LBCs, flutter kicks, Freddies, dollies
  • Rtf

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

I was poking through a back blast sitting in the airport and read something I wanted to pass on. Integrity shares a root with the word integrate. This struck me as profound. Integrity, at its root, is about being complete, whole, pulled together and bound. To have integrity means unity. Between words and actions. Between image and heart. A single man regardless of where I am or who I am talking to.

So let’s consider how integrated we are. Man, son, husband, father. At work or at home. Around friends or around family or around strangers. Face to face, or on the phone, or in a text. My physical person compared to my digital identity. What does it take to draw all these different faces of our lives together into one complete man?
MOLESKIN:
Glad to be back on TN soil and out in the gloom.
ANNOUNCEMENTS:
Christmas parade December 10th, got an idea for a float…

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.