F3 Knoxville

Tag: Rocket

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.

Heavy PT @ The Project

THE SCENE: 31
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Lap around Parking Lot
  2. Projectivator x10
  3. Squat (4-ct/IC) x10
  4. Tempo Merk x5 + 5 Merkins
  5. Mtn Climber x10
  6. 10 Burpees OYO
  7. Stretch OYO
  8. Mosey to Recruiting Ctr

THA-THANG:

  • FLORA 1-2-3 (partner up, 1CMU/PAX)
  1. Upper: P1 – 100 Diamond Merk (switch every 10), P2 – Plank on CMU, P1+P2 Lap Parking Lot with CMU
  2. CORE: P1 – 200 LBC (switch every 20), P2 – Hold legs 6” w/ CMU above head, P1+P2 Lap parking lot with CMU
  1. LOWER: P1 – 300 Squats w/ CMU (switch every 25), P2 – Al Gore with CMU, P1+P2 Lap parking lot with CMU
  • S-L-O-W CMU Rifle Carry Indian Run – last pax 2 blockees, then “sprint” to front of line towards AMSE or Tinseltown stairs
  • Partner CMU Stairs @ AMSE or Tinseltown Stairs – Partner 1 does CMU exercise, while Partner 2 takes the stairs and back (with or without CMU)
  1. Curls
  2. OHP
  3. Single-arm Rows

[didn’t have time for the rest of this good stuff! next time…]

  1. Tricep extensions
  2. Squats
  3. Lunges
  4. Flutterkicks
  5. Good Mornings

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
6STRONG

CIRCLE OF TRUST/BOM:

A few verses about the Friendship of Jesus and intimacy with Him that we’re made for.

A Friend loves at all times; a brother is born for adversity.
A man of many friends may come to ruin, but there is one who sticks closer than a brother.

14 For this reason I kneel before the Father, 15 from whom every family in heaven and on earth derives its name. 16 I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, 17 so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, 18 may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, 19 and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.

20 Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, 21 to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.

MOLESKIN:
Been a long time since I’ve Q’d at the Project…

ANNOUNCEMENTS:
Oak Ridge Halloween, Brolympics, see Slack for all the goods

Hot Pursuit

THE SCENE:   31 and clear
F3 WELCOME & DISCLAIMER:  Skipped for you bunch of veterans
WARM-O-RAMA: 

  • Michael Phelps
  • RFTS / LIH
  • Growing arm circles
  • Imperial walkers
  • Squats
  • Down/up dogg
  • Merkins
  • Mosey to the pool wall for 10 wall-ups

THA THANG:

Mosey to the playground;
Max pull-ups
Partner-up:  Max sit-ups in 1 minute

Mosey to the bell
Max merkins in 1 minute
1.5 miles for time

MARY:

Max burpees in 5 minutes

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know

CIRCLE OF TRUST/BOM:

Once upon a time, I was dating a real hottie – the whole package; legs…hair…figure…smart…her sense of humor…  Incredibly – she seemed into me as well.  It was 18 years ago yesterday that we shared our first kiss on the patio of the Student Union at Oklahoma State.

I was crazy about that 19-year-old girl…and I did crazy things because of how I felt about her.  Like the time I drove to Houston just to spend a few hours with her – then turned around and drove back.  Or the time I tipped a mariachi band the entire contents of my wallet – a few hundred dollars – to play some songs at our table.

Back then, I was crazy about that young woman – who is now my wife.  I was nuts about her and was pursuing her to be my wife (mission accomplished!).

The Word we talked about this morning was “pursuit”.  We looked at two passages in Genesis.

First, in Genesis 2, God creates Adam – then Eve.  Adam writes this impromptu poetry about his wife saying, “This is now bone of my bones and flesh of my flesh; she shall be called ‘woman,’ for she was taken out of man.”.  Scripture then says, this is why a man leaves his father and mother and is united to his wife, and they become one flesh.  We often hear this passage read during marriage ceremonies…

“and is united to his wife…”  Some other translations say “hold fast to his wife” or “bonds with his wife” – the Hebrew word there is from the root word dabaq.  That word is used 54 times in the Torah – often in the context of a CHASE.  In other context, the same word is translated “in hot pursuit” (1 Samuel 14), and “pursued hard after” (Judges 20).

When I was enamored with that young woman, “debaq” could have described our relationship – I was in hot pursuit!

There is another story of pursuit later in Genesis – this time in Chapter 29.

Jacob was looking for a wife – he meets and falls head over heels for Rachael.  He makes a deal with Rachael’s father to work for him for seven years in exchange for his daughter.  He does – he works for seven years and at the end of those years, Laban pulls a fast one and gives Jacob his other daughter, Leah.  Jacob complains “no, I’m supposed to marry Rachael” – and Laban agrees to give him Rachael as well – in exchange for another seven years of work.  And here’s the thing… Jacob gets Rachael – then continues to work for her after he already had her as his wife.

How amazing would our marriages be if we continued to work for our wives after we’d already married them?  What if we continued to be in hot pursuit of our spouse, like we were when we were dating?  If you want your marriage to THRIVE, pursue her like that again.  Pursue her mind.  Pursue her heart.  Pursue her spirit. 

If you are scrambling for ideas – here are some tips from the internet (written by a woman, so I suppose they are expert tips 😊)

  1. Write her a special note
  2. Plan some quality time with her and let her know in advance
  3. Tell her how you feel about her. Compliment her. You can never compliment her too much
  4. Tell her often that you love her or that you miss her
  5. Text her when you are thinking about her.

But also, men, nobody should know better than YOU how to pursue your wife.  You should be the world’s foremost expert on that.  Ending with a quote from John Piper…

“Don’t marry so you can stop pursuing women. Marry so you can perfect the pursuit of ONE woman for a lifetime.”

MOLESKIN:

  • I’d love to hear how you pursue your wife’s heart today – drop it in Slack or DM me!
  • SKEWER – you crushed your spring scores today, brother.  Nice work!
  • Everyone made improvements – good work all around!
  • Hat tip to my lovely wife for being the inspiration for this Word
  • Hat tip to Craig Groeschel for the Hebrew background info
  • Hat tip to Shanti Landon for the pro tips above

ANNOUNCEMENTS:

  • Oak Ridge Halloween party – next Thursday evening!  Bring your kiddos to trick or treat.  Come staff the F3 tent!
  • Brolympics Nov 5

Into the Danger zone

  • THE SCENE: clear and 60 degrees
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:  enjoyed some SSH and squat to the beat of Danger zone
  • Then 10 Chattanooga Cherry pickers
  • Five Knoxville Cherry pickers
    THA-THANG:
  • Two 2 rounds of hard core at the playground.  10 Pullups, 10 awkward turtles( hand to ankle touches while on yourbback) 10 crunches and 60 seconds Plank hold
  • Then 4 rounds of Whitton at the flag and track area;  22 kettle bell swings, 22 goblet Squats,  run 400 meter, 22 curls 22 Thrusters.  Exercise were done with a coupon.

MARY: teamed up with another him in the PAX and jail break back to the meeting area after dropping off the coupon
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
You did not choose me, but I chose you and appointed you that you should go and bear fruit and that your fruit should abide, so that whatever you ask the Father in my name, he may give it to you.
John 15:16 ESV
https://bible.com/bible/59/jhn.15.16.ESV
MOLESKIN: 

The challenge came from a devotional called The Roar within , can be found in youversion app

Every man has a man-killer that could be creeping up to them. But we remember what God tells us In John 15 and Ephesians 2:1-10 as well as surrounding ourselves with the PAX we can overcome a man killer

1. Lack of purpose

2. Lack of respect

3. Anger

4. Lust

5. Shame

ANNOUNCEMENTS:

Remission

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.