- Welcome: 29 degrees – Good thing it’s free and clear!
- Warmup:
- ssh
- cherry pickers
- 5 burpees
- 1 burpee per shamrock to the Football field (30 ish burpees)
- 25 yard mosey @ 25 % effort
- 50 yard run @ 50 % effort
- 75 yard sprint @ 75 % effort
- 100 yard sprint @ 100% effort
- Workout:
- The Shamrock Jailbreak Tour:
- Random HIM, pick a random card from the deck. Jailbreak to the location printed on the card and do the exercise printed on the card. Someone give a 30 rest count.
- Repeat
- Of the 18 cards to choose from we chose:
- @ Football field Entrance Do: 20 Wear Wolves
- @ Pull Up bars Do: 20 Pullups
- @ Football Field do: 2 Lengths of Bernies
- @ Valley of Death Do: 3 hill to hill climbs
- @ Football Stadium do: 5 Bleachers (top to bottom – touch railing)
- @ Catholic High School Main Entrance Overhang Do: 25 Burpees
- @ AO Home Base do: Bear crawl across parking lot twice
- The Shamrock Jailbreak Tour:
- Warm Down:
- 25 Freddy Mercuries
- 25 Flutter Kicks
- 5 Leg lifts
- 10 Gas Pumps
- 10 Captain Thors
- Wrap-up:
- As my friend Alistair Begg says “The main things are the plain things and the plain things are the main things”. This struck me as I read through 2 Corinthians 5:18-20
- “18 All this is from God, who reconciled us to himself through Christ and gave us the ministry of reconciliation: 19 that God was reconciling the world to himself in Christ, not counting people’s sins against them. And he has committed to us the message of reconciliation. 20 We are therefore Christ’s ambassadors, as though God were making his appeal through us. We implore you on Christ’s behalf: Be reconciled to God.
- Reconciliation occurs five times – that’s a big deal. It’s a “plain” thing and a “main” thing. In that Corinthian chapter there are many theological ideas but a repeated word is a focus point. It’s an attention getter – it’s a bold “Hey you look at this”. This is a calling – he has entrusted the message of reconciliation to us for us to share. Go out and share a “Hey how are you doing with God, would you like to be reconciled.” today. What is the Gospel? It is reconciliation. Peace with God – restoration with God. Be reconciled to God today. Admit & Confess that Jesus is who He says He is – the Son of God sent to save us from our sins – and you will be reconciled to him! Plain and simple.
Tag: Pool Boy
Attack Resolutely
The Scene
34 degrees and beautiful
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
Side Straddle Hops
Seal Claps 4 count
Inch Worms w/ merkin
Tempo Squats
Imperial Walkers
Tha-Thang
Mosey to the church courtyard
ATM’s
15 Alternating Shoulder Taps (4 count)
10 Tempo Merkins (4 Count)
10 Fast Merkins
Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.
Dora 1 2 3
Partner 1 performs exercises while Partner 2 goes up and down the stairs twice.
100 Inch Worms
200 Heel Elevated Squats
300 Little Mermaids (Lay on one side, one arm goes on the back of your head and the other on the ground. Keep your legs together since we are mermaids and do a sideways sit-up where your elbow gets to your knees.)
Due to time, we called the Little Mermaids around 200 to make it back to the AO on time. We all took one more trip up the stairs for good measure.
Sneaky Gorilla the length of the parking lot headed back to campus
Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers before crossing and heading to the AO.
BLIMPS once we are back to the AO
5 Burpees
10 Lunges (5 each leg)
15 Imperial Walkers (we did single count)
20 Merkins
25 Plank Jacks
30 Squats
Mary
No Time
COUNT-OFF & NAME-O-RAMA
15 HIM’s
COT/BOM
Quote from the book Battle Studies: Ancient and Modern Battle by Colonel Ardant Du Picq heard on Jocko Podcast 269
“Four brave men who do not know each other will not dare to attack a lion. Four less brave men, but knowing each other well, sure of their reliability and consequently of mutual aid, will attack resolutely.”-Colonel Ardant Du Picq
Since I joined F3 I have done many things that I never thought I could do because I was surrounded by men who knew I could and showed confidence in me. The “lion” that is referenced in the quote can be many different things; 3100 burpees in a month, a service project, a coat drive, donation to Street Hope, the list goes on. Alone we may not think we can do these things or make an impact in an organization but as a group (F3) we can take down any “lion” that comes across our path. I am so grateful for F3 Knoxville.
MOLESKIN:
ANNOUNCEMENTS:
STREET HOPE PROJECT
Help us support the fight against human trafficking. Our collection for Street Hope TN house starts THIS WEEK. We have been asked to collect Copy Paper, Napkins, and 55 gal Trash Bags. Bring these items to the workouts and/or get them to your AOQs and we will collect from them. You can learn more about Street Hope TN at https://streethopetn.org
Let’s support our Blount county brethren on Saturday and have a good showing for our new AO launch. If you are in town make plans to join. See Slack for details.
Lean on HIM but also me when you need help!
THE SCENE: 55 & rain…pretty perfect for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Mosey for cover at the Clayton Center
- Cherry Pickers (IC) 4 CT X 10
- Windmills (IC) X 10
- Baby Arm Circles Forward X 10 (IC) w/ Michael Phelps
- Baby Arm Circles Backward X 10 (IC) w/ Michael Phelps
- Overhead Claps (IC) X 10
- Tempo Squats (IC) X 10
- Tempo Merkins (IC) X 10
- Tennessee Rocking Horse X 10
- Mosey to the Library
THA-THANG:
Library
- 20 Merkins, 20 Big Boys, 20 squats X 3 rounds
- 10 Diamond Merkins, 10 lunges per leg, 10 4-ct Flutter Kicks X 3 rounds
- 20 Wide Merkins, 20 reverse lunges, 20 American Hammers X 3 rounds w/ running the courtyard in between
- Any Upper Body, Core & Lower Body Exercise OYO X running the courtyard in between (3-5 laps on average)
MARY:Part of Q
COUNT-OFF & NAME-O-RAMA
10 men trying to get better
CIRCLE OF TRUST/BOM:
Asking for help doesn’t mean you’re weak, but it means you are strong and wise. Being proud is a sin and that is why many people fail to ask for help even when they desperately need it. Continually ask the Lord for help and strength daily realizing it’s impossible to live the Christian life without Him.
We also need to lean on each other, ask for help, prayers, etc. We are not and should not feel alone but occasionally we do. Let’s all realize that we can and should lean on each other when needed.
James 1:5 If you need wisdom, ask our generous God, and he will give it to you. He will not rebuke you for asking.
Psalm 121:2 My help comes from the Lord, who made heaven and earth.
Proverbs 11:14 Where no counsel is, the people fall: but in the multitude of counsellers there is safety.
Proverbs 15:22 Without advice plans go wrong, but with many advisers they succeed.
Proverbs 20:18 Plans succeed through good counsel; don’t go to war without wise advice.
Proverbs 12:15 The way of a fool is right in his own eyes, but a wise man listens to advice.
Psalm 10:4 In his pride the wicked man does not seek him; in all his thoughts there is no room for God.
Proverbs 11:2 When pride comes, then comes disgrace, but with the humble is wisdom.
ANNOUNCEMENTS:
- Sign Up To Q/VQ
- Street Hope Project – copy paper, napkins & 55-gallon trash bags
- New AO in Blount County – The Arsenel – starts this Saturday at Sandy Springs Park
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
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-RAMA – 13 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.