Papa Lock – Page 14 – F3 Knoxville

HEAVY PT @ JUCO

October 24, 2022 Snaggletooth

THE SCENE: 41
F3 WELCOME & DISCLAIMER: Done.
WARM-O-RAMA:

Projectivator x7
Squats 5 Tempo + 5 4-ct
Merkins 5 Tempo + 5 4-ct
Mountain Climbers x10
Growing Baby (LBAC) x10
Moroccan Nightclub x10
5 Cherry Pickers
5 Burpees OYO
Stretch OYO
Mosey to Physical Plant
THA-THANG:

Mucho Chesto: 10 Merkins, 10 Diamond Merkins, 10 Wide Merkins, 10 Stagger Left Merkins+10 Stagger Right Merkins=50 Merkins (2 Rounds)

HEAVY Lazy Dora: Partner up, 1 CMU/pax

100 Merkins on CMU (switch every 10) while battle buddy holds plank on CMU (Both take CMU to the top of the stairs and back down)
200 Heavy LBC holding CMU above head (switch every 20) while battle buddy does 6″ leg hold w/ CMU above head (Both take CMU to the top of the stairs and back down)
300 Heavy Squats (switch every 25) while battle buddy holds Heavy Al Gore (w/CMU)(Both take CMU to the top of the stairs and back down)

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
10STRONG

CIRCLE OF TRUST/BOM:
God is Holy – set apart, altogether different, perfect, yet He reveals Himself to us through creation, through the Scriptures, through beauty, family, the church, our circumstances. In Jesus, He shows us who He is, and I’m amazed that He reveals Himself to me as a Friend. Not a casual acquaintance, or a buddy, but a Friend – One who laid down His life down for us. “A Friend loves at all times, and a Brother is born for adversity” (Proverbs 17:17). “A man of many friends may come to ruin, but there is One who sticks closer than a brother” (Proverbs 18:24). These verses point to the need of a man for friendship. Few men are willing to admit they are lonely. Some men acknowledge they are searching for friendship, and F3 meets that need for several. Some find in their wives a best friend. But we find in Jesus, a Friend that fulfills the kind of true love and intimacy that we need and search for, and God created us for. Friendship may sound unnecessary, or trite, but this need in me is a way for me to understand God’s love for me.

Ephesians 3:14-21 is a powerful and beautiful passage that contains so much, but it also speaks to me of God choosing me for love and intimacy:

“For this reason I bow my knees before the Father, 15 from whom every family in heaven and on earth is named, 16 that according to the riches of his glory he may grant you to be strengthened with power through his Spirit in your inner being, 17 so that Christ may dwell in your hearts through faith—that you, being rooted and grounded in love, 18 may have strength to comprehend with all the saints what is the breadth and length and height and depth, 19 and to know the love of Christ that surpasses knowledge, that you may be filled with all the fullness of God.

20 Now to him who is able to do far more abundantly than all that we ask or think, according to the power at work within us, 21 to him be glory in the church and in Christ Jesus throughout all generations, forever and ever. Amen.”

There’s nothing better…

MOLESKIN:
Great to spend time with my JUCONIAN BROTHERS!

ANNOUNCEMENTS:
Brolympics next weekend – check Slack for details

Lack of Room Service

October 14, 2022 5K

THE SCENE: A bit chilly, but refreshing
F3 WELCOME & DISCLAIMER: Executed
WARM-O-RAMA:

SSH

Tempo Squats

Merkins

Windmill

Calf Raises

THA-THANG:

Mosey to the new math building

Section I – A bit of Arms

20 Dips IC

Run around the building

20 Step Ups IC

Run around the building

20 Dips IC

Mosey to the large east side parking lot

Section 2 – A bit more arms

50 Merkins

Run to the other side of the parking lot

50 Squats

Run back

50 Merkins

Run to the other side of the parking lot

50 Squats

Mosey to the Pond

Section 3 – 4 corners

Run around the pond – stopping at each corner and doing the following

10 Catalina Wine Mixers

15 Burpees

20 Big Boys

30 Squats

Mosey to the courtyard

Section 4 – A bit more arms

20 Dirkens

20 Irkens

Lap around the courtyard

20 Dirkens

20 Irkens

Lap around the courtyard

Mosey back to the flag (doing Freddy Mercuries and Flutter Kicks along the way)

MARY:
No time

CIRCLE OF TRUST/BOM:
Have an attitude of gratitude – be thankful for the group, take care of each other, and strive to help your fellow brothers be better HIMs

Family workout #Skewer style

October 12, 2022 Skewer

THE SCENE: chilly 43• sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: warm up Odd squad workout: up down, left , right
Running in place, some Merkins and mountain climbers
THA-THANG:
Blob attack 5 minutes

Then enjoyed 5 minutes of big ball soccer
The 5 minutes of animal walk
( bear crawl, crab walk, duck walk, goose walk, crouching tiger, gorrila walk, tortoise walk and cheetah run)
Climb and slide

MARY: 2.0 called out the exercise till all 2.0 had a chance to lead
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The gospel through A to F
MOLESKIN:

ANNOUNCEMENTS:

Remission

October 11, 2022 Papa Lock

THE SCENE: The brisk 40 degree weather returns!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Knox cherry pickers, Tempo merkins & squats, Tennessee rocking chairs, mountain climbers.
THA-THANG:
Rugby shuttle run to the Freedom bell

The mission: Gather the required hash (tally) marks for each exercise group…and beat Juco’s time in the same event last week! Most hash marks required multiple reps to count, and approved modifications to earn a tally were included:
- Bodybuilders
  2 burpees (w/ merk) : 1 BB
  3 burpees (no merk): 3 BB
  1 hash = 5 BB, 10 with, 15 w/o
  20 hash marks required
- Pull-ups
  10 Bent Over Rows : 1 PU
  1 hash = 5 PU, 50 BOR
  20 hash marks required
- Running Laps
  1 hash = 1 lap
  20 hash marks required
- Clean & Press (with CMU)
  2 squats : 1 C&P
  4 OHP : 1 C&P
  1 hash = 10 C&P, 20 squats, 40 OHP’s
  40 hash marks required
- Freddy Mercuries
  2 Big Boys : 1 FM
  5 LBC : 1 FM
  1 hash = 10 FM, 20 BB, 50 LBC
  40 hash marks required
- Clock Merkins
  20 merkins : 1 CM
  30 knee merkins : 1 CM
  1 hash = 1 CM, 20 m, 30 km
  40 hash marks required
MISSION ACCOMPLISHED! Beat Juco’s time by 1 minute! Victory mosey back to the flag.

MARY:
Had time for the Chumbawumba music challenge. By the end most had some issues getting “up again”, the Q included.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“And lead us not into temptation, but deliver us from the evil one.” (Matthew 6:13, NIV)

Temptation: Question: What’s the best way to handle temptation? Answer: Don’t try to handle the temptation! Turn away from it! “A wise man is cautious and turns away from evil, but a fool is arrogant and careless.” (Proverbs 14:16, NASB) It’s common sense that if you don’t want to get stung, stay away from the bees! If you don’t want to get burned, don’t get close to the fire! If you don’t want to fall off the cliff, don’t hang off the ledge! The goal is not to see how close you can get to temptation but rather how far away from it you can stay! Only a fool thinks they can handle temptation. Analyze when and where you are most tempted and vulnerable, and then stay away from those situations as much as you can.

-Credit to Larry Blakeburn of First Cumberland Presbyterian Church in Oak Ridge, TN

MOLESKIN:
Great to get our party crashed by three HIMs from Rampart and a Respect FNG! An honor and privilege to lead you all this morning!
ANNOUNCEMENTS:
None passed.

Another Memento Mori

October 6, 2022 Mathlete

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.