F3 Knoxville

The Bronson 02/23/2021

THE SCENE: mid-30s cold but great day to get out
F3 WELCOME & DISCLAIMER administered with covid warning as well
WARM-O-RAMA:

    •    Side straddle hops (IC) 4ct
    •    Imperial squakers (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
    •    Stretch on your own 30 seconds

THA-THANG:

Two lines to the peace bell.
  • At the peace bell we did 7s with derkins and dips

mosey to K25 hill.

Modified Charles Bronson: place 5 cones.  perform exercise below at cone 1, run to cone 2 and do a hill sprint, run to cone 3 and do a hill sprint, bear crawl from cone 4 to 5. mosey back to cone and perform next exercise – rinse and repeat.
  • 50 SSH
  • 50 Merkins
  • 50 Burpees
  • 50 LBC’s, rinse/repeat.
  • 50 American Hammers
  • 50 squats

MARY:
Only 2 minutes for this, we did dealers choice

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Momento Mori, a note from Stoic philosophy to remember that will die. how does that change the way you want to shape you day…

MOLESKIN:
none
ANNOUNCEMENTS:
none

Pressing through the Pain, Praying in the Rain

THE SCENE: 47°F and drizzly
F3 WELCOME & DISCLAIMER: Administered + COVID reminder
WARM-O-RAMA:

Moroccan Night Club x 10 IC
Overhead Clap x 10 IC
Seal Clap Squat x 10 IC
Tennessee Rocking Chair x 7 IC
Stationary Lunges x 5 each IC
Reverse Lunges x 5 each IC
World’s Slowest Burpee x 3
Hillbilly x 10 each IC
Prayer Squat x 10s on, 5 off, 3x

THA-THANG:
The good news is today you’ll be exercising under an overhand. The bad news is that YOGWO (You Only Get Wet Once) doesn’t apply. We’ll be doing a Timed DORA and in between the sides where we exercise, we’re running in the rain.

If we have an odd number of PAX, that man partners with a pair of men. This is going to be repeating DORA in the rain. Each round of DORA is for time.

PAX#1 jogs to the other overhang and does the ARMs exercises while PAX#2 (and PAX#3 in possibly group) does the Legs exercises listed below. End of time called all PAX gather at one overhand, do 1 CORE exercise, HOLD, and rest while the next round of DORA is completed.

Timed DORA #1
Arms
5 Tempo merkins + 10 sec plank hold + 10 sec rest
Legs Lunges
Core Dolly
30 sec of Rest
Holds Reach/hang 15 sec
Praying Squat 15 sec
Plank 60 sec
Timed DORA #2 Arms 5 Burpees, 10 sec rest
Legs Reverse Lunges
Core LBC
30 sec of Rest
Holds Seal Clap /OHC 15 sec
Wall Squat 15 sec
Forearm Plank 60 sec
Timed DORA #3
Arms 5 Burpees, 10 sec rest (again)
Legs Reverse Lunges
Core V-ups

Hold – Forearm plank with 1 rainbow drop each size every 5 seconds for 30 seconds total. Mosey to ERC overhang and make a Dealer’s Choice Circle.

MARY:
Mary-Go-Round (aka Rotating Dealer’s Choice) – making a normal MARY circle for Dealer’s Choice, each PAX calls out a 4-count IC exercise . After going around, each PAX does 10 IC reps of the exercise on the Q’s lead. Then each PAX does the exercise the PAX to his right did. Q calls out the cadence and the PAX again do 10. Repeat for a chosen length of time or at the end during normal “MARY” part of the workout. If PAX complete all exercises in the full circle, go back to the left instead.

COUNT-OFF & NAME-O-RAMA13 PAX

CIRCLE OF TRUST/BOM:
Booster’s post and tag about him rucking and praying challenged me and it’s really got me thinking and pondering about prayer and of course praying more.

1 Thessalonians 5:17 – pray without ceasing,
Simple yet impossible right? Sometimes we all think of prayer like we’re endlessly climbing a mountain that never ends with our prayers doing little more than the echo bouncing off the ceiling our voice causes

But we have to reframe prayer. A few quotes on prayer:
What the Church needs today is not more machinery or better, not new organizations or more and novel methods, but men whom the Holy Ghost can use, men of prayer, men mighty in prayer. The Holy Ghost does not flow through methods, but through men. He does not come on machinery, but on men. He does not anoint plans, but men, men of prayer. – E.M. Bounds

A family without prayer is like a house without a roof, open and exposed to all the storms of heaven. – Thomas Brooks

We don’t drift into spiritual life; we do not drift into disciplined prayer. We do not grow in prayer unless we plan to pray. That means we must set aside time to do nothing but pray. What we actually do reflects our highest priorities. That means that we can proclaim our commitment to prayer until the cows come home, but unless we actually pray, our actions disown our words – D.A. Carson

Prayer is paramount to our daily spiritual vitality. We may be redeemed by the blood of the Lamb, but if we are not communing with God then we cut off our spiritual nutrients. So do you pray? How often? Only at mealtimes? Only at Bible Study. Let’s circle back to our verse:

1 Thessalonians 5:17 – pray without ceasing,

3 ways to apply this (surely there are more)
1. Walk with God each day in a spirit and attitude of prayer.
Turn things over to Jesus (1 Peter 5:7)
2. Ask God in your prayers to give you a desire more to pray
This also includes letting other men in your life know regularly where you are struggling. How much more does God desire to give you good things (Matthew 7:11)
3. Plan to pray.
Set aside time specifically that isn’t busyness, hurried to be alone with God.

There are many systems like ACTS for personal prayer as well as Operation World for world missions. But whatever you do, pray without ceasing.

MOLESKIN:
Welcome back Sergeant Slaughter!

ANNOUNCEMENTS:
Guardrail and I prayer walk sometimes and bear each other’s burdens. It’s a great way to spend time and it’s so edifying. If you want to do a prayer walk, just shoot me a DM on Slack or text me if you have my number and let’s make a time to walk, talk, and pray together.

BLACKJACK

THE SCENE: 30s and soggy
F3 WELCOME & DISCLAIMER:
😎👌
WARM-O-RAMA:
SSH, Cherry 🍒 Pickers, Windmills, Tempo Merkins, Tempo Squats, Mosey to East Parking Lot…….
THA-THANG:
Time for some Blackjack (21s) on a moderate incline:

  • Merkins <————> Squats
  • Lunges  <————> Plank Jacks

MARY:
Flutters, Box 📦 Cutters, LBCs
COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Every Timothy needs a Paul. Get a mentor if you don’t have one.  Characteristics I look for in a mentor: 1) Maturity – at least a decade or more older than you, someone who has walked where you are going, 2) Firm foundation in God’s Word, they love the Bible and know it well, 3) they don’t do anything in excess- alcohol, anger, material possessions- they are tempered, and 4) this is a bonus – they have experienced suffering.  A good mentor is better than gold.

Proverbs 24 – “By wisdom a house is built, and through understanding it is established; through knowledge its rooms are filled with rare and beautiful treasures. The wise prevail through great power, and those who have knowledge muster their strength. Surely you need guidance to wage war, and victory is won through many advisers.”

MOLESKIN:
Hound-dog arrived on time.
ANNOUNCEMENTS:
N/A

How long can you HOLD on?

THE SCENE: High 30’s windy and some drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 5 slow cherry pickers, 5 slow tempo squats, 10 baby arm circles forward & backward.
THA-THANG:

Divide into 3-4 teams
A team will perform the circuit, while one team member is in a hold.
When the team member breaks the hold, the next team member rotates in, and the one that rotates out, takes the position of doing exercise.
Repeat until all exercise are done.  Take a lap, start the next round with the same format.
You can only do exercise while a teammate is “holding”
Station 1
Hold plank on elbows
25 merkins each team member
25 squats
25 big boy sit ups (ea)
run a lap
Station 2
Hold a wall squat
25 burpees each
25 monkey humpers
25 little baby crunches (4ct)
take a lap
Station 3
Hold a “canoe” position
25 diamond merkins
25 lunges
25 hello dollies (4ct)
Run a lap
Station 4
Hold balls to the wall position
25 bicep merkin
50 single leg calf raises (25 ea)
25 American Hammers (4ct)
run a lap

MARY:
We went around the circle.  One PAX led us through an ab exercise, then we did 10 merkins following each.  We made it through 8 PAX (80 Merkins) and did a variety of ab exercises along the way.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Pride… Things I am proud of:
That flag has been here for every workout
WE have never had to use a pocket Q, you guys have signed up and showed to lead every workout at Shamrock
This AO makes me proud, and then things I am not proud of.
James 4:6 But He gives all the more grace; therfore it says, “God opposes the proud, but gives grace to the humble.”
Proverbs 29:23 A person’s pride will bring humiliation, but one who is lowly in spirit will obtain honor.

 

MOLESKIN:

ANNOUNCEMENTS:

Five Eleven

THE SCENE:  40 and clear.  Perfect!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:
 

Squat x 11

Overhead clap x 11

SSH x 11

Imperial walker x 11

Moroccan Nightclub x 11

THA THANG:

Mosey to the fountain plaza.  Elevens on the bench – chest slap irkin + single-leg split squat

Mosey to Y-12 Hill.  Elevens – Star jack, run down, diamond merkins, bear crawl up

Mosey to the Amphitheater.  Elevens – Box jumps, bernie up, mountain climbers, run down

Mosey to the pool wall.  Elevens – Wall up (or supine pull-up) + BBS

Mosey to Friendship Bell.  Elevens – Single leg dips + burpee box jumps

MARY:

Flutter kicks x 11

E2K R x 11

Hello dolly x 11

E2K L x 11

BBS x 11

Jail break!

COUNT-OFF & NAME-O-RAMA

9

CIRCLE OF TRUST/BOM:

I love so many things about F3 workouts – the push, the variety, the comradery, and this right here – the Ball O’ Man or Circle of Trust.  These five minutes that we use to challenge each other to be better men, better fathers, better husbands, better friends…  Where else in our society do men do this?  Maybe in your church… Maybe if you have an exceptional friendship…  Other than that – nowhere do men get to do what we are doing right here and right now.  Oorah, Ball O’ Man!

Exhortation.

The Q-Source has a chapter on Exhortation – Q3.7.  But instead of reading from that, I’m going to borrow an idea from scripture.  1 Thessalonians 5:11 (NIV), “Therefore encourage one another and build each other up, just as in fact you are doing”. 

encourage one another…  The Greek word which is rendered “encourage” is parakaleo.  Many English interpretations of this verse translate the word as “exhort” rather than “encourage” (ASV, ERV, NHEB, WEB…).  I think of encourage as “motivate”, “cheer on”, or “root for”.  But, “Parakaleo” in the Greek has a legal overtone.  The word implies one who is working to compel a court’s decision (like a defense attorney) – which is more earnest and urgent than the word “encourage” would suggest.  What’s more, the word infers that the person’s judgement is based on their first-hand knowledge of a situation.  That’s precisely what we do in this circle, is it not?  We compel each other, often based on our own experiences (e.g. I’m working on this, maybe you are as well – or I made a mistake and suffered, learn from my mistakes…).

…and build each other up… In the Greek, those words are oikodomeo and literally mean “to build a house”.

If Chaco were here, he could tell us how many different disciplines are involved in building a house.  Concrete, framing, electrical, plumping, roofing, insulation, finish work, etc.  Dozens of trades and hundreds of steps.  In this circle, we cover a wide range of topics; service, forgiveness, vision, prayer, playfulness, carrying your burden, and dozens of others.  Just like a house needs a foundation and insulation and plumbing – I need all this variety of exhortation to become more of a HIM.  

I appreciate you men coming out here.  I appreciate so much when you lead!  I appreciate the words that you speak into my life and the way that you exhort me and the other men out here!

 

MOLESKIN:

Prayers for Trolley’s wife and family

Good to have Mr. Slate at the Project!

Q Source 3.7, Exhortation

ANNOUNCEMENTS: