F3 Knoxville

Tag: Rocket

HEAVY PT @ The Project

THE SCENE: Beautiful – 46 and clear

F3 WELCOME & DISCLAIMER: Yes – all the things

WARM-O-RAMA:
SSH, Imperial Squawkers, LBAC, Grady Corns, Tempo Merkins, Mountain Climbers, Cherry Pickers, Mosey to Pool Wall

THA-THANG:
Pool Wall – 5 Wallpees, Playground – 7 pull-ups, Mosey to Recruiting Center

Heavy Stations: Pax rotate through every station with one pax as the timer until everyone makes it back to their original station. 2 Rounds.

Round 1

  1. CMU Thrusters
  2. CMU Lunges
  3. CMU Tricep Extensions
  4. Tire Flips
  5. Heavy Ball Slam
  6. Pull-ups
  7. TIMER – Bear Crawl to next Parking Lot island

Round 2:

  1. CMU Kettleswing
  2. CMU Squats
  3. CMU Curls
  4. Sledge Hammer on Tire
  5. Heavy Ball Toss Up
  6. Blockees
  7. TIMER – Bernie down to next Parking Lot island and Bernie back

Circle up for Merkin Pyramid – All pax hold plank while one pax does one merkin. Each pax in turn till all have done one merkin. Work up to 4 merkins, and then back down to one merkin.

MARY:
Pax Choice – American Hammers, LBC led by Bobbit, Prone Row led by Tuba, till time.

COUNT-OFF & NAME-O-RAMA
7STRONG in HEAVY PT, 1 Runner

CIRCLE OF TRUST/BOM:
Tuesday Kickflip shared from Philippians 4:8, “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.” Today, I wanted to add to that filling our minds with the Word of God has great benefit to each person who endeavors to know Him, and has many more benefits to reap of temporal and eternal value. From Psalm 1:1-3,

Blessed is the man[a]
who walks not in the counsel of the wicked,
nor stands in the way of sinners,
nor sits in the seat of scoffers;
2 but his delight is in the law[b] of the Lord,
and on his law he meditates day and night.

3 He is like a tree
planted by streams of water
that yields its fruit in its season,
and its leaf does not wither.
In all that he does, he prospers.

MOLESKIN:
If the result of meditating on the Word of God reaps immeasurable personal benefits, imagine how much more in our marriages and families, and workplaces, and relationships.

ANNOUNCEMENTS:
Collecting coats for KARM, serving at the Oak Ridge Thanksgiving Meal contact Kickflip or see Project Slack Channel, Oak Ridge Christmas Parade Dec 11 – great opporunity for our kids and families to participate with the F3 float, some may want to attend the Nantan’s Xmas Party earlier that evening as well

Totem Pole

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:  Nah
WARM-O-RAMA:

Round robin

The Real Cherry Pickers
Projectivators
Moroccan nightclub
Tempo Squats
Tempo merkins
Imperial Squawkers

THA THANG:

Mosey to the pool wall – 10 Wall-ups

Mosey to the playground, partner up.  Partner 1 does max pull-ups.  Partner 2 matches P1’s reps with burpees.  Switch – repeat x4

Mosey to the amphitheater.  10 box jumps, 10 derkins.  Repeat

 

Totem Pole:  Do all exercises in the set then run.

Next time, skip the highest rep exercise and repeat sequence until finished.

Exercises were;

12        Burpees

11        Squats

10        Werkins

9          LBCs (4-ct)

8          Flutter kicks (4-ct)

7          Hello Dolly (4-ct)

6          Bobby Hurleys

5          Carolina Dry Docks

4          Broad jumps

3          Diamond Merkins

2          Donkey kicks

1          Clap Merkin

RUN!

 

MARY:

Mosey to parking lot.

30 squats, 30 second Al Gore – sprint
30 merkins, 30 second plank – sprint

Repeat for 20/20 seconds, 10/10 seconds

 

Guantanamo

 

COUNT-OFF & NAME-O-RAMA

8

CIRCLE OF TRUST/BOM:

Philippians 4:8

“…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

 

Also revisited the fundamentals of F3;

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

It’s not just about the workout – “it’s more than a workout”.  The purpose is to inspire your leadership as a man, a father, a friend, a husband.  You post at F3 to become motivated to be a better version of yourself.  “Leave no man behind, leave no man where you found him.”

5 core principles: Free of Charge, Open to All Men, Held Outdoors, Peer-led, Ends with a Circle of trust.

“ISI” – Iron Sharpens Iron.  Proverbs 27:17: “As iron sharpens iron, so one man sharpens another”.

F3 has a leadership model that they call the Q Source – 52 elements divided into four quadrants; Get Right, Live Right, Lead Right, Leave Right.

The ultimate goal of F3 is to mold you into a HIM – a high-impact man. A man who leads and who serves and lives third.  Living third means choosing to live and serve God, family and/or community, and then yourself.

MOLESKIN:

PRAYERS / ANNOUNCEMENTS:

Prayers for Bobbitt as he presides over a tough funeral today – grace and peace, brother.

Prayers for Rocket’s son’s friend, Ty – and his family.

Welcome Three-peat!

THE SCENE: 50s dark and misty.
F3 WELCOME & DISCLAIMER: followed as suggested
WARM-O-RAMA:

  • seal claps (IC) 4ct
  • Imperial squakers
  • rapid merkins, 4ct (3 half way and full hand release on 4th)
  • upward and downward dog

THA-THANG:

Mosey to the blocks
Chest-o-rama
  • Archers (5 left, 1 center, 5 right)
  • full length, half low, half high, full length (5 each)
  • Diamond stress form (10)
  • Wide with hands pointing out
  • push until hands come off ground (10)
  • decline (10)
  • Incline (10)
  • Circle of pain, starting at 6, reduce until 0.
Biceps, finish below circuit then bear crawl to other side and repeat. Repeat below going from 5, 10, 15, 20 reps.
  • full curls
  • Right arm curl
  • Left arm curl
  • triceps
We finished by making a snake line indian run to block. went until failure.
Run back to AO

MARY:

Mary (45 sec exercise, 15 sec rest)
  • Scissors
  • Flutter
  • heals to heaven
  • start fish
  • stair master (on back 4 steps up and 4 steps down)
  • side crunch
  • side crunch
  • push-up plank jacks
  • leg lift

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

thought about what Bobbit said about treating yourself like you treat others. we took 30sec of silent self reflection and then asked for forgiveness.

MOLESKIN:

ANNOUNCEMENTS:
Coat collection announcement made

Heavy and not

THA-THANG:

  • Mosey to the parallel bars – 15 dips + 1 min plank:  Repeat for 3 cycles
  • Mosey to the pool wall – 5 wall-ups + 10 BBS:  Repeat for 3 cycles
  • Mosey to the parallel bars – 5 pull-ups + 1 min flutter kicks:  Repeat for 3 cycles
  • Mosey back to the pool wall – 5 wall-ups + 10 BBS:  Repeat for 3 cycles
  • Mosey back to the parallel bars – 15 dips + 1 min plank:  Repeat for 3 cycles

Grab CMUs

  • 20 curls – rifle carry – 20 curls – rifle carry
  • 25 HLBC – rifle carry – 25 HLBC – rifle carry
  • 20 OHP – rifle carry – 20 OHP – rifle carry
  • 20 Heavy Freddy – rifle carry – 20 Heavy Freddy – rifle carry

COUNT-OFF & NAME-O-RAMA
5

Navy PFA Day

THE SCENE: Crisp fall morning with a startling moon, waxing gibbous, on the horizon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBACs
  • Tempo Merkins
  • Mountain climbers
  • Fence Steppers
  • Leg Swings
  • Cherry pickers

THA-THANG:
Navy Physical Fitness Assessment: https://www.mynavyhr.navy.mil/Portals/55/Support/21stCenturySailor/Physical/Guide%205-Physical%20Readiness%20Test%20%20(MAR%202021).pdf?ver=ZDdLAwzZ_GJnePr1gOgkxA%3D%3D

Max Merkins in 2 minutes. Hold a plank as long as possible. Run 1.5 miles as fast as you can.

Here are the scores, for posterity: Erector – 270, Borg – 265, Biohack – 260, Rocket – 225, Mathlete – 225, Snaggletooth – 220, Bobbit – 220, Kickflip – 205

MARY:
In honor of Naval Efficiency, we went WAY over, no time for Mary.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Draw your attention to the final verse of two important, patriotic songs:

Navy Hymn (Eternal Father Strong to Save):
O Trinity of love and power
Our brethren shield in dangers hour
From rock and tempest, fire and foe
Protect the where so ere they go
Thus evermore shall rise to thee
Glad hymns if praise from land and sea

The Star Spangled Banner:
O thus be it ever when freemen shall stand
Between their lov’d home and the war’s desolation!
Blest with vict’ry and peace may the heav’n rescued land
Praise the power that hath made and preserv’d us a nation!
Then conquer we must, when our cause it is just,
And this be our motto – “In God is our trust,”
And the star-spangled banner in triumph shall wave
O’er the land  of the free and the home of the brave.

The beginning of a song sets the tone, but the ending drives home the core message. Both of these songs make clear the heart of their message – In the end, it is God who preserves and protects, brings victory and peace, and deserves Glad hymns of our praise.

This fundamental truth is vital to successfully navigate in our world today. I find that C.S. Lewis’s observations, in the voice of Screwtape, are as poignant today as they were in 1942.

I had not forgotten my promise to consider whether we should make the patient an extreme patriot or an extreme pacifist. All extremes, except extreme devotion to the Enemy, are to be encouraged. Not always, of course, but at this period. Some ages are lukewarm and complacent, and then it is our business to soothe them yet faster asleep. Other ages, of which the present is one, are unbalanced and prone to faction, and it is our business to inflame them.

Lewis, C. S.. The Screwtape Letters (p. 32). HarperCollins. Kindle Edition.

We are prone to faction, and it is important to remember that extreme patriotism serves diabolical designs just as readily as patriotism’s opponents. The key to combating this temptation is not special to it – keep God first. Be obedient first to His Call, His Law, and His Love. In so doing, what might have been devotion to a mere principality is elevated to the realm of the sacred participation in His ongoing restoration of creation. However, I have seen cases where church participation seems to be just one act of American cultural participation, equally valuable as rooting for your college football team or going to Disney World. When these priorities are out of order, if we worship country over God, then the angel that has watched over us in the past falls and becomes a devil.
MOLESKIN:
Went WAY over time, definitely need to streamline when we revisit this for progress.
ANNOUNCEMENTS:
Collecting coats for KARM, bring them to workouts.
Halloween Bash for Oak Ridge kids at Bissell October 28th.
Start thinking about the Oak Ridge Christmas Parade on December 17th.
Brovember activities and scoring details available on Slack.