F3 Knoxville

Tag: Rocket

Now THAT’S Impressive

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

OYO

THA THANG:

IPC Week 4!

  1. 100 Gas Pumpers
  2. 50 Jump Rope
  3. 1 mile run
  4. 25 Hello Dollies
  5. 25 Burpees
  6. 50 Jump Rope
  7. 400-meter run
  8. 25 Hand Release Merkins
  9. 25 V-Ups
  10. 50 Jump Rope
  11. 400-meter run
  12. 25 Leg Raises
  13. 25 Jungle Boi Squats
  14. 50 Jump Rope
  15. 400-meter run
  16. 25 4-count flutter kicks
  17. 25 Bonnie Blairs (hard way)
  18. 50 Jump Rope
  19. 400-meter run
  20. 100 Big Boy Sit-ups
  21. 50 Jump Rope
  22. 1 mile run

MARY:

Fagettabowtit.

COUNT-OFF & NAME-O-RAMA

Me and 13 of the best men I know

CIRCLE OF TRUST/BOM:

You finished Week 4 of the Iron PAX Challenge!  Impressive!  You ran 3 miles and completed 700 reps of exercises!  Very impressive!

You know what I find MORE impressive?

  • All 14 of you set an alarm to go off this morning. You got yourself out of bed and came out here knowing what we were planning to do.  Your determination is impressive. 
  • At one time, each one of you came out here in the dark, without knowing another man, and decided to give it a go. If you were like me, your first day kicked your butt – but you came back.  Your resolve is impressive.
  • Many of you have done this for months or years on end. Continually subjecting yourself to these trials to become an increasingly better version of yourself – and to challenge your brothers out here to do the same.  Your consistency is impressive. 
  • Many of you lead Qs. You lead five to ten other men in exercises, a thought, and a prayer.  It might be uncomfortable and intimidating, but you do it because you know that you get better at leading by practicing leading.  Your leadership is impressive.
  • When you lead, several of you have shared from the heart – your struggles, your challenges, your setbacks – you’ve been transparent in this ball of man. That takes real courage.  We may impress each other with our strengths, but we relate to each other through our weaknesses.  Your transparency is so impressive. 

Iron sharpens iron and that’s what we are doing out here.  Each and every one of you made a commitment to be here.  I watch you getting stronger and faster, building your endurance, building your toughness, growing your faith, growing as leaders, and challenging the rest of us to do the same.  That is so impressive and I’m grateful for you men.

Throughout scripture, Jesus was impressed by people on several occasions.  What was it that impressed Him?  Not material things…  Not power…

Jesus is impressed by humility.

  • He said, “Whoever humbles himself like child…is the greatest in the kingdom of heaven” (Mathew 18:4).
  • The Canaanite woman who said “even the dogs eat the crumbs that fall from their masters’ table” impressed Jesus (Matthew 15:27).
  • About the sinful tax collector who beat his chest and prayed, “God, be merciful to me a sinner”, Jesus said he left justified (Luke 18:14).

Jesus is impressed by faith.

  • The centurion in Capernaum who pleaded, “just say the word, and my servant will be healed…” – impressed Jesus (Matthew 8:10)
  • About the blind beggar near Jericho, Jesus said, “Your faith has made you well.” (Luke 18:42).
  • All over Scripture we read about Jesus in heaven sitting at the right hand of God. In Mathew, Mark, Luke, John, Hebrews, Colossians, Revelation… And then there is a description in Acts 7.  Stephen, just before he is killed for his faith, looks to heaven and sees Jesus standing at the right hand of God.  You know what literally gets Jesus on His feet?  Persistent faith.

Maybe we could train ourselves to be impressed by the same – faith and humility. 

MOLESKIN:

I wish I could say it as elegantly as he did… Ocho mentioned after the BOM that faith and humility are hand-in-hand with each other.

I’m impressed by Ocho for coming out these last couple of months and showing real progress in his fitness.  You’ve showed grit, brother!

Likewise, I’m impressed by Papa Lock for making time in his crazy schedule to post several times a week – he too is making steady progress.  Stick with it – and you’ll be unrecognizable in a year!

I’m impressed by Skewer for leading Qs – each one better than the last – and for courageously sharing his struggles during some of his BOMs.

I’m impressed by Slappy for posting today – despite his injuries – and gutting it out through the entire IPC.  GRIT.

I’m impressed by Borg for being able to run circles around me at 59 years old – and for continuing to demonstrate that age is just a number.

I’m impressed by Rocket for his long-term steadiness and tenacity to work through obstacles and keep getting stronger

I’m impressed by Boy George for nearly completing his insane race last weekend

I’m impressed by Erector for conceiving this merry band of misfits – and for being a machine out there today.

I’m impressed by Bobbitt, who has been with us for a little over a year and has totally transformed his fitness level – and emerged as one of the region’s best AOQs.

I’m impressed by Tuba for the steadfastness he demonstrates in his life and his parenting – and for wearing shorts even in the dead of winter

I’m impressed by 3-Peat for his resolve to show up over and over again – not listening to the devil on his shoulder telling him to sleep in today

I’m impressed by Oh Brother for posting with us just days after moving to town – and coming back out two days in a row now

I’m impressed by Mathlete for leading this group well and challenging us all to accelerate our fitness, fellowship, and faith.

ANNOUNCEMENTS:

  • Today – Shovel flag handoff at the Asylum PM
  • Oct 8 – 2.0 Workout
  • Oct 27: Halloween event in Oak Ridge
  • Nov 5: Brolympics at the Asylum
  • Dec 10: Oak Ridge Christmas parade

IPC week 3-the Project

THE SCENE: a little warmer than it has been lately (upper 60s)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 tempo squats, 15 Moroccan night club
THA-THANG:

5 ROUNDS OF:

  • 20 Coupon Presses
  • 20 Burpees
  • 20 Curls
  • 20 V-Ups
  • 20 Goblet Squats
  • 13 Man-Makers
  • 400M Run

One extra 400M run at the end
MARY:
IPC…enough said
COUNT-OFF & NAME-O-RAMA
10 at the Project this morning
CIRCLE OF TRUST/BOM:
“Woe to you, scribes and Pharisees, hypocrites! For you are like whitewashed tombs which on the outside appear beautiful, but inside they are full of dead men’s bones and all uncleanness. So you, too, outwardly appear righteous to men, but inwardly you are full of hypocrisy and lawlessness.” – Matthew 23:27‭-‬28 NASB1995

This is just one of many things that the Pharisees were doing that Jesus teaches against. How often do we do the same things? We are to always be true and never try to act righteous just when we are seen by men. God is always watching! It is He who we should be pleasing. We are to be the same person in all aspects of our lives. We can’t be a truly godly man and be ungodly every where but Church at the same time.

MOLESKIN:
It was nice to share in the misery that is Iron PAX with my brothers!
ANNOUNCEMENTS:

Isometricovery

THE SCENE: Clear skies, cool fall breeze, 65ish
F3 WELCOME & DISCLAIMER:  Done!
WARM-O-RAMA:
Mosey for a bit, then SSH, Moroccan Night Club, Knoxville Cherry Pickers, Sideways Cherry Pickers, LG arm circles FWD/BWD, Mosey to the coupons

THA-THANG:
Isometric movements with weights as a recovery workout for IPC off day.  Range of motion and control with coupons.

  • 20X 8 count curls, mosey, 20X 8 count curls
  • 20X 8 count squats, mosey, 20X 8 count squats
  • 20X 8 count overhead press, mosey, 20X 8 overhead press
  • 20X 8 count kettlebell swings, mosey, 20X 8 count kettlebell swings (yes, in slow motion)
  • 10X 8 count American hammer
  • Long mosey back to flag

MARY:
Atlas Shrugged
COUNT-OFF & NAME-O-RAMA.

8 PAX

CIRCLE OF TRUST/BOM:
Recovery takes discipline – to slow down and sometimes do nothing (or something that feels like nothing) as a planned part of an intense training period can payoff big time in performance.  Recovery workouts after intense exercise like the IPC workouts can help prevent injuries from overtraining.
MOLESKIN:
The workout was disappointingly slow at first, but a few winges were heard as the isometric exercises did their work, especially when we got to the “slow-motion” Kettlebell swings when there was no momentum to raise the coupon on either end of the pendulum.  Thanks for the honor of leading the Q, you all are an inspiration to me.

Restcovery

THE SCENE: Nice, cool, and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Run around the parking lot
2. Projectivator
3. Cherry Picker
4. Tempo merkins
5. Tempo squat

THA-THANG:

  1. Draw a card; do number in reps of:
    1. Clubs – LBCs
    2. Spades – Big Boys
    3. Diamonds – Merkins
    4. Hearts – Squats
    5. Joker – 1 burpee (double for each joker; total of 4)
  2. Each PAX takes a turn drawing a card
  3. After each time around the circle, do 13 4-count flutter kicks
  4. Run a lap around the parking lot with burnie, high knees, and butt kicks

MARY:
none

CIRCLE OF TRUST/BOM:
1. Sabbath: what is it?
2. Ten Commandments
3.  New Testament Mark 2: 22-28

ANNOUNCEMENTS:

  1. Family workout this Saturday
  2. Asylum AOQ change tomorrow
  3. 9/11 stair climb next Saturday
  4. Family picnic next Sunday

The Project IPC22 Week 0

THE SCENE: 70ish and a touch muggy. A pleasant dew on the grass.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Tempo Merkins

THA-THANG:
Iron Pax Challenge 2022:
2022 IronPAX Challenge Week 0
Simple but effective.

  • 20 thrusters, 20 merkins – repeat 5 times
  • Bear crawl 100 ft, (3 burpees/5 broad jumps) all the way back – repeat 3 times
  • 20 thrusters, 20 merkins – repeat 5 times

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Hebrews 13:8 – Jesus Christ is the same yesterday and today and forever.

IPC is fun but it comes with risks. One is the temptation to compare ourselves critically against our peers.

Modern psychology likes to talk about two paradigms of “growth” and “fixed” mindset. A fixed mindset is associated with the idea that my abilities are inherent and fixed. A growth mindset is associated with ability development.

A fixed mindset is promoted when we focus on how we compare with our peers.
A growth mindset is promoted when we focus on how we have changed over time.

It isn’t helpful to compare ourselves against peers because it leaves many more things outside our control. The other may be in a period of major growth or worse, we might trick ourselves into self-satisfaction because the man next to us in struggling.

It is better to compare ourselves against a standard and evaluate our growth over time. In fitness, challenges like IPC can be a great benchmark, or perhaps better yet are the benchmark fitness tests we have been repeating across time.
In our person and character, the best standard for comparison is Jesus. He is constant and everlasting, every aspect of his person is admirable and worthy of imitation, and our eyes will always be pointed up at the higher goal.
MOLESKIN:
Great beginning to the IPC season. Definitely need to start earlier for the next four rounds. There were 200 merkins plus your burpees (36 for me) if you are tracking the challenge.
ANNOUNCEMENTS:
Asylum flag handoff Friday, Family workout Saturday with OCHO on Q! 9/11 memorial stair climb next Saturday, F3 Knoxville picnic Next Sunday, details on Slack.