F3 Knoxville

Tag: Rocket

Crit Fishin’ – Give thought to your steps

THE SCENE: Stormy, low 70’s, fantastic lightning show with a drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Windmills
  • Hairy Rockettes
  • Tempo squats
  • Fence Steppers
  • Tempo merkins
  • Newton’s cradle

THA-THANG:
Went out back of the Senior Center for shelter from the lightning and got straight to work. Two teams, each with 12d20 and 5 cards of work.

Rules

  • Flip a card and complete it by performing the listed exercises. Each time a player completes a set, run a die to the cup. A card is complete when:
    • Every exercise has been performed
    • Every player has performed at least one set
    • All the dice are in the cup
  • Once the card is complete, grab the cup and roll all the dice into the box
    • For each 1, all players do five burpees
    • For each 20, bag the die – it is no longer required to complete a card.
    • Flip a new card and complete it as above.
  • A team wins when all their dice are bagged
  • When you finish all cards, go through them again, bottom to top with half the reps.

Every 4 minutes, when the horn sounds, stop what you are doing and hold a plank for 77 seconds.

Cards:

  • Heavy Squats (30)
  • OHP (25)
  • Good Mornings (25)
  • Lunges (10/side)
  • Curls (30)

 

  • Burpee Jumpovers (6)
  • One arm Rows (10/side)
  • Heavy Freddies (30 4-ct)
  • OHP (25)
  • Kettlebell Swings (25)

 

  • Crossover Merkins (8/side)
  • Blockees (6)
  • Kettlebell Swings (25)
  • Tricep Extensions (30)
  • Heavy LBCs (30)

 

  • Blockees (6)
  • OHP (25)
  • Curls (30)
  • Lunges (10/side)
  • Kettlebell swings (25)

 

  • Derkins (20)
  • Two arm rows (30)
  • OHP (25)
  • Kettle swings (25)
  • Good mornings (25)

MARY:
No time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Proverbs 14:15 – The simple believe anything, but the prudent give thought to their steps.

This verse has been speaking to me all week, and I think it has a pointed message for our time and place. Is it safe to say that we all struggle to regulate our intake of information? Worse yet, how do we process that information and integrate it into the way we understand the world? The first part of this verse points to a problem we all face. Being simple, we simply believe things we hear or read or see. Now, it’s obviously impossible to challenge every single bit of information we take in, but we know that sources like media and hearsay demand our scrutiny. This faculty, however, is fatiguing, and when we fail to limit our intake, eventually we will fall into undiscerning consumption. I think the second part of this verse offers us a powerful tool to help in this predicament.

If you are prudent, where is your attention directed? To your steps. One of the toughest things to deal with is the expectation we feel placed upon us to have a rock solid position on seriously tough moral questions. For example, today, individuals are expected to take a side on the legal nuances of abortion and gun control, the scientific validity of potential anthropogenic effects on the earth’s temperature, and the morality and wisdom of foreign interventions by our nation. Any one of these topics could occupy a person’s attention for a lifetime without reaching a clear and decisive position, but we feel a social pressure to take a hard line based on the random assortment of personal opinions and online articles that we happen to have encountered. This is a trap, and our proverb gives us a better approach. Don’t give your attention to solving the divine mystery, instead focus on the places where your actual or figurative feet have to step. Take that wad of information and ask some simple questions. “How would this affect what I do? How does that action align with my integrated world view?”

In my experience, this simplifies many problems. I don’t need to understand climate science to see that it is better to be a careful steward of the resources under my control. I don’t need to be a doctor to know that I need to practice sexual integrity and care for the vulnerable around me. I don’t need to be a lawyer to know that handling firearms must be done with a serious mind for the risks. Now, from time to time, each of us may encounter a moment when a particular topic becomes more real, and a hard decision will need to be made. But solving a real problem with real people is a much different process than the esoteric hypothesizing that is required to try and solve the problem in advance. With prayer and discernment, you can do your best to make the decision and then lean on God’s grace to make up the difference. Unlike the hypothetical, it has a beginning and an end. By reducing the problem to the real, often people who may disagree about the hypothetical find themselves aligned on many points.
MOLESKIN:
I think we made it through 6 or 7 cards, to have a reasonable chance of getting all 12 dice, you probably need to complete 50…

Have to try this one again when we can run laps instead of planking.
ANNOUNCEMENTS:
Aug. 6 family workout @ 8am, also work day at cerebral palsy center in knoxville. Pool party at Borg’s to follow family workout. Equalizer is doing a family workout July 30th.

Heavy Metric Workout #2

THE SCENE:  64 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA: 

  • SSH
  • Hairy Rockettes
  • Finkle Swings
  • Willy Mays Hays
  • Cherry Pickers
  • Cobra, Down dog
  • Merkins

THA THANG:

30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:

  • 150 curls
  • 125 heavy squats
  • 100 OHP
  • 75 CMU swings
  • 50 Thrusters
  • 25 Blockees

When you finish the blockees, start over and push until the timer is up.

Once through the circuit is 525 reps.  How many cumulative reps?

MARY:

Flutter kicks
Prone row
LBCs
Merkins
Rosalita

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.  Welcome FNG “Ocho”!

CIRCLE OF TRUST/BOM:

The reflection this morning was simple.  We set aside a few minutes to review progress made toward our goals.  First, as a group…  In January, we talked as a group about some of the ways that we’d like to see The Project move forward in 2022.  Some ideas were;

  • Fitness. We now have a few metric workouts to measure performance (military fitness PT, and today’s heavy PT baseline).  Let’s re-do those occasionally to see how our performance is trending.  Weekly Push/Pull/Plank challenge on Slack.
  • Fellowship. Consistency in the gloom and chatter on Slack.  Outside of the gloom – Hiking daytrips…  ..  Bonfires…  Spring camping trip…
  • Faith. More deliberate discipleship.  Developing smaller shield lock groups within the larger Project group.  Meditating on and committing scripture to memory.  Leading our families in study, prayer, and faith.
  • More men in attendance. More Sad Clowns who need something like F3.  Specifically, more newly married men and new fathers – those are critical points in a man’s life and full of anxiety.  We have a wealth of experiences to share with those men – let’s find ‘em!
  • Family Workout! It’ll be great to get the families together monthly. It’s also a service to the community to we are uniquely gifted to provide.  I think this will largely define The Project’s evolution in 2022.

 

Then, we turned our thoughts inward to reflect on personal goals.  Six months ago (or 3 years ago), what did you want to change in your life?  What goal or goals did you have?  Did you make a plan?  Did you tell a trusted friend?  How are you progressing?  If you’re on track – awesome!  If you’ve tapered off, today is a great day to get back started.  If you haven’t already, write it down.  Break it down into simple steps.  Seek accountability.

Proverbs 4:25, “Let your eyes look directly forward, and your gaze be straight before you.”

Hebrews 12:1-2, “…let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”

Philippians 3:14, “But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

 “The successful warrior is the average man, with laser-like focus.” – Bruce Lee

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” – Socrates

“The way to get started is to quit talking and begin doing.” – Walt Disney

MOLESKIN:

We first did this workout in January.  Every man who repeated today increased his score!  Every. Single. One.  We ARE getting stronger, men!

Here are the scores;

  January July Delta
Rocket 515 550 35!
Snaggletooth 525    
Erector 550    
Mathlete 525 599! 74!
Tuba 510 516 6!
Bobbitt 516 565 49!
Kickflip 510 565 55!
Wingman   525  
3-Peat   500  
Ocho   325  
Boy George   535  
Skewer   450  

 

For more evidence of our fitness acceleration, see this BB from March

USAF Fitness Measurement – Round 2

 

ANNOUNCEMENTS:

HIM Equip 4 life

THE SCENE:  cloudy with a chance of a Orange moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX did the Albatross wings  in cadence  (See the F3 exercise Lexicon) excluded the front raises, overhead press and the 45 ° hold

THA-THANG:
Mosey to the pool wall for

  • 47 Mike Tyson
  • 1 bear  crawl
  • 47 Superman Merkins
  • Then recovered and walked to the front of the pool wall for
  • 47 Alligator merkins towards the playground
  • recovered with name one thing your grateful for
  • Then did Pull/Plank
  • 4 circuit of 7 pullups then 1 minute hold
  • MARY:
    Some Al-gore hold
  • Some flutter kick
  • Sprint jail break
  • Some American Hammers
  • Some Basselets
    COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints—
Ephesians 6:10‭-‬18

MOLESKIN:
This PAX showed up equipped to get stronger and meet there challenges . The HIM equips for his occupation

Likewise we need to daily equip ourselves with the whole Armor of God so we can be equipped to stand against evil as well as help those in our lives to stand as well.

By teaching the next generation,  our spouse how to also stand against the evils and challenges to come

Equip for life

  • THE SCENE: cloudy with a chance of a orange moon
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Did the Albatross wings
  • Forward arm circles (4 count 20 rep)
  • Backward arm circles ” ” “
  • Seal claps ”  ” “
  • Overhead claps ” ” “
  • 20 Bat wings
  • Moroccan night clubs (4 count 20 rep)
  • 10 Knoxville cherry pickers
  • 10 Chattanooga  cherry pickers
  • Chinooks (4 count 20 rep)
  • Albatross wings  (4 count 20 rep)

   Tha- THANG 

Mosey to Pool wall

  • 47 mike Tyson
  • Bear crawl to other end
  • 47 Superman Merkins

Then in front of Pool wall 47 Alligator merkins  towards the playground

Finished with 28 pullups and 280 seconds plank hold

4 circuit of 7 pull ups and 1 minute plank hold

COUNT-OFF & NAME-O-RAMA

MARY: did a jailbreak sprint

Some basselt and Al gore holds

 

CIRCLE OF TRUST/BOM:

Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints—
Ephesians 6:10‭-‬18

Every generation has to equip themselves for fitness, work ect (proper clothes)

And every generation has to also face new evil/obstacles that come .. we as HIM need to properly equip ourselves with the whole Armor of God so we can go forth to help the next generation.

Repeat

THE SCENE:  70 and clear.
F3 WELCOME & DISCLAIMER:  Administered faithfully, even though the PAX were eager to get started.
WARM-O-RAMA:

Mosey to the playground.  5 pull-ups + 1 min plank + 5 pull-ups

THA THANG:

Mosey to the Rock Pile.

5 stations in the parking lot – 5 more across the street.  1-minute EMOM timer

Visit a station and do the exercise until timer goes off.  Then run to the wall, scramble up and over, and run across the street to the next station.  Exercises were;

  1. Tire hit
  2. Ball Slams
  3. Battle rope alternating waves
  4. Heavy lunges
  5. Stack squat
  6. Goblet squat
  7. Jump rope
  8. Thrusters
  9. CMU swings
  10. Curls

Short mosey recovery.  Freddy Mercury, Dolly, LBCs, Flutter kicks

Round 2:  Flip the cards.  Exercises were;

  1. Tire flip
  2. Slam ball launch
  3. Battle rope slams
  4. Plyo merkins
  5. Good mornings
  6. Jump rope
  7. Tricep extensions
  8. Blockees
  9. OHP
  10. Heavy Al Gore

MARY:

Guantanamo, LBCs

COUNT-OFF & NAME-O-RAMA

7 including FNG “Pop-A-Lock”

CIRCLE OF TRUST/BOM:

Tomorrow, June 3rd, is National Repeat Day.  It seemed appropriate to repeat a Q that we’ve done before – and to repeat a Word that I’ve done before.  The Word on my heart this morning is something that Jesus has told us to do over and over again.

In Matthew Chapter 18, Peter approaches Jesus and says, “Lord, how many times must I forgive my brother or sister who sins against me? As many as seven times?”  Their culture was keen on defining and limiting moral obligations, as if they could be accurately prescribed by number.  Some rabbis had fixed a limit of “3” for forgiving someone – from their interpretation of the book of Amos.  Peter doubtless thought that he was being unusually liberal and generous in proposing such a measure of forgiveness – “7 times…”.

Verse 22, “Jesus answered, “Not seven times, Peter, but seventy times seven times!”. Christ demolishes this attempt to quantify the measure of grace.  He commands us to forgive – and to be willing to live that forgive/offended/forgive cycle on repeat. 

Earlier, Jesus was teaching these same men and women to pray – Matthew Chapter 6, the Lord’s prayer,

“Our Father in heaven, hallowed be your name, your kingdom come, your will be done, on earth as it is in heaven. Give us today our daily bread. And forgive us our debts, as we also have forgiven our debtors. And lead us not into temptation, a but deliver us from the evil one.”

I find it interesting that the first thing Jesus says after reciting the Lord’s prayer – as if this is the point that He needs to hammer home most directly – is about how critical forgiveness is to your relationship with the Father.  The very next verse after the prayer (verse 14), “If you forgive those who sin against you, your heavenly Father will forgive you. But if you refuse to forgive others, your Father will not forgive your sins.”

It is in pardoning that we are pardoned. – Francis of Assisi

When I was preparing for this Word (first time), I searched my heart for unforgiveness – and found it.  I realized that I had been harboring a years-old grudge against someone who I never even saw anymore.  Even though they were out of my life, I was still living with resentment toward them.  That unforgiveness was poisoning my heart and soul with bitterness.

What then to do?  We found guidance from within the Lord’s prayer…  The Greek word rendered “forgive” in this text is aphiemi (ah FEE ay mee).  It does not mean to sweep it under the rug or pretend like you were not hurt.  In the Greek, aphiemi can literally mean, “to hurl”.  Like we did to the slam ball this morning.  Hurl away the offense, and in doing so heave that poisonous resentment as far as you can (because, 99.9% of the time your unforgiveness hurts you more than anyone else!).  Aphiemi – hurl it.  That is how our Father forgives our trespasses – and it’s how we are to forgive those who trespass against us.

MOLESKIN:

Our FNG showcased his mad skills at breaking into a locked car.  How did he get so good at that?

PRAYERS / ANNOUNCEMENTS:

Rocket as he travels and his friends/family as they mourn a loss

Snagg

Erector’s M

Bobbitt