F3 Knoxville

Tag: Piston

Saturday “Beatdown & Breakfast” @ Rampart

THE SCENE: Crisp with a steady autumnal wind flowing steadily off the river.

F3 WELCOME & DISCLAIMER: Diligently Delivered.

WARM-O-RAMA:

  • SSH x15
  • Knox Pickers x5
  • Willy Mays Hayes x6
  • Tempo Squats x10
  • Tempo Merks x10
  • Shoulder Burn
    • FLBAC x10
    • RLBAC x10
    • Seal Claps x10
    • OH Claps x10
    • Moroccan Nigh Clubs x10
    • Hallelujahs x10
    • Chatty Pickers x10
  • Michael Phelps OYO

Mosey (cut short so as to not scare the poor woman walking ahead of us…awareness is key).

THA-THANG:
PAX formed two teams of three. Each team drew a card from the deck and performed the routine designated by suit and the number on the card for each exercise. Once all four exercises are complete, mosey to the cone and back. Winning team will have completed and collected the most cards from the deck.

♦️Mucho Chesto! (We’re coming for you, Snaggletooth!)

  • Merk
  • Wide
  • Diamond
  • Uneven

♠️ Can’t Feel My Legs!

  • Squats
  • Hurleys
  • Monkey Humpers
  • Iron Mikes

♣️ My Poor Core!

  • Big Boys
  • Basilisk
  • LBCs
  • Flutter Kicks

❤️ Build-a-Burpee!

  • Merkins
  • Kickbacks
  • Squat Jumps
  • OH Clap

PAX were 3 cards short of finishing the deck at time.

MARY:
No time. Sorry, Mary. Next time.

CIRCLE OF TRUST/BOM:

The word “diligent” has been standing out to YHC lately. There’s a sign on the turnpike YHC passes every day.

Proverbs 13:4 “The lazy have strong desires but receive nothing; the appetite of the diligent is satisfied.”

Hebrew word for “diligent” is charuwts. Related to skillfully mining for gold. Mining for gold takes diligently digging. Once you stop digging, the likelihood of finding gold is zero. In Jewish wisdom “A rabbi is the geologist of the soul. He can show you where to dig and what to dig for. But the digging you must do yourself.”

The most practical skill in life is learning to do things when you don’t feel like doing them. Anyone can do it when it’s easy, but most people drop out the minute easy stops. Muhammad Ali was asked how many sit-ups would do to prepare for a fight. “I don’t count my sit-ups. I only start counting when it starts hurting. When I feel pain, that’s when I start counting, because that’s when it really counts.” Doing something when it’s difficult is when it counts the most!

The person who is consistent outperforms the person who is not every time. Inconsistent effort might get SOME results for the things that really matter you need to be consistent.

If you want to be consistent, you need strategies to keep you going when things are hard.

  • Create habits so that you can set important things on autopilot.
  • Categorically remove the option to quit.
  • Keep the real goal in front of you.

On the last point, Piston reminded us last week of Christ who kept before Him the ultimate goal. Heb 12 says “Who for the joy set before him endured the cross.”

Galatians 6:9 says, “So let us not grow weary in doing what is right, for we will reap at harvest time, if we do not give up.” F3 is place to practice diligence so you can make hard choices in life and in faith.

MOLESKIN:

  • Welcome FNG “Thai Hot”!
  • *Sidebar: Apparently, ordering Thai Hot is not a good decision the night before an F3 beatdown. Thank you Skeletor for your investigation into this mystery. Inquiring minds. Props to you and Thai Hot for also not sharing last night’s delectable Thai dinner with the rest of the PAX this morning. YHC is impressed and surprised…and maybe a little disappointed. That’s diligence!
  • Prayers for hurricane victims, our Airforce HIMs, Binks’ family, and Foghorn Leghorn.

ANNOUNCEMENTS:
Brolympics in November!
SYITG Monday morning, boys! ISI!

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.

12 Pains of Christmas

THE SCENE: Cool, humid and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectavator
  2. Cherry Pickers
  3. Tempo merkins
  4. Tempo squats
  5. Mosey to the sign and back

THA-THANG:

  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

MARY:

  1. Circle of abs; each PAX got a chance to lead
  2. Ring of Fire merkins up to 5 and back down
  3. Mosey to the sign and back

CIRCLE OF TRUST/BOM:
Just like Christmas, don’t let the world take something God meant for good and make it a pain.

ANNOUNCEMENTS:
2nd F day at Rampart on October 1st. Iron Pax Challenge at The Project tomorrow.

Armor Bears

THE SCENE: 67 degrees and cool as a cucumber.
F3 WELCOME & DISCLAIMER: Dutifully Executed
WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers x5
  • Abe Vigoda x5
  • Willie Mays Hayes x6
  • Tempo Merks x10
  • Tempo Squats x10
  • FLBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Moroccan Night Clubs x10
  • Chattanooga Cherry Pickers x11
  • SSH x10

Mosey a lap in the lot.

THA-THANG:
Perform 10 LL Cool J’s – Lunge each leg, burpee, then squat jump (the cool part is the burpee). Hold plank for 6.

Grab a battle buddy for Dora. Pax one performs exercises below. Pax two bear crawls to the cone.

  • 100 Monkey humpers
  • 200 Merkins
  • 300 SSH
  • 400 LBCs
  • 500 squats

LL Cool J came back for an encore at halftime. Thanks, LL!

MARY:

Please don’t tell Mary we didn’t have time for her this morning. She doesn’t exactly like hearing that.

CIRCLE OF TRUST/BOM:

There’s a really cool story in the Old Testament of Jonathan (Saul’s son) and his armor bearer when they sneak out away from the troops to see if God might hand the enemy over to them. They were at

In 1 Sam 14 it says,

6 Jonathan said to the young man who carried his armor, “Come, let us go over to the garrison of these uncircumcised; it may be that the Lord will act for us, for nothing can hinder the Lord from saving by many or by few.” 7 His armor-bearer said to him, “Do all that your mind inclines to.[b] I am with you; as your mind is, so is mine.”[c] 8 Then Jonathan said, “Now we will cross over to those men and will show ourselves to them. 9 If they say to us, ‘Wait until we come to you,’ then we will stand still in our place, and we will not go up to them. 10 But if they say, ‘Come up to us,’ then we will go up, for the Lord has given them into our hand. That will be the sign for us.”

Jonathan and his armor bearer wound up taking down 20 guys. Then God caused a panic in the enemy camp. The lookouts wound up seeing what was going on and brought it to Saul’s attention who was resting under a tree. Instead of rallying the men, Saul winds up calling roll, calling for the Ark of the Covenant to be brought up, discussing what to do with the priests, and finally rallies the troops to join the battle.

What we have here are two examples; one of initiative and the other of hesitation. While Jonathan was taking the initiative to see if God might hand the enemy over to them, Saul was frustrated with the stalemate and taking a nap.

YHC recently read a quote that said,

“Dear optimist, pessimist, and realist – while you guys were busy arguing about the glass of wine, I drank it! Sincerely, the opportunist!” – Lori Griner

Often we think we are being productive by discussing, analyzing, strategizing when it is often time to act. Action is way more effective than talk.

Theodore Roosevelt once said,

“Get action; do things; be sane; don’t fritter away your time; create; act; take a place wherever you are and be somebody; get action.”

2 Challenges for Today:
1. Talk Less – Act More
2. Surround yourself with people of action.

MOLESKIN:
Everyone is probably going to need new gloves after that many bear crawls. Binks makes bear crawls look so natural, we’re worried he might have been raised by bears. YHC knows what it feels like to miss a week and #thatsucked. Glad to be suffering in the gloom with you HIMs again.

ANNOUNCEMENTS:

  • T-Shirts hit the store very soon! Need to have 12 purchased within the two week window in order to go to print.
  • Look for first Saturday, 2nd F fellowships coming up! We’re making these regular.
  • Wingman has the Q Wednesday.
  • Prayers for our DLs, DRs, and MiAs!