F3 Knoxville

Tag: Rocket

tripple 11s

THE SCENE: beautiful morning. 60s
F3 WELCOME & DISCLAIMER: followed the standard disclaimer

WARM-O-RAMA:

  • seal claps (IC)
  • Moroccan nightclub (IC)
  • merkins (IC)
  • plank – upward dog back stretch
  • Stretch on your own

THA-THANG:

  • mosey to track, bear crawl 25 count right arm.
  • mosey to High School Stairs (there are three levels)
  • tripple 11s. squats, dry docks then freddie mercury. for the count, did 1:10:10; 2:9:9, etc.
  • mosey to track indian run around the track
  • exercises at 0 and 200m marks. mosey between marks and include 50 yard sprint.
  •  for the exercises, 10 burpees, 20 lunges each leg, 30 merkins, 40 LBCs. repeat that twice.

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
gratitude
MOLESKIN:
none
ANNOUNCEMENTS:

Suffering is not the end

THE SCENE: Humid and 70, but we can see the stars.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Moroccan Nightclubs
  • Tempo squats – demo “in the basement”
  • Tempo Merkins
  • Mountain climbers
  • Hairy Rocketts
  • Lap with run warm-ups – skips, karaoke, slides

THA-THANG:

  • Grab 2 blocks each and farmer carry down to the square
  • 40 curls, murder bunny to NW corner
  • 40 OHP, sprint back to get block
  • 10 squats, 10 4c basement squats, rifle carry to NW corner
  • 20 bent over rows – both arms together, farmer carry to SW corner
  • 10 split irkins, 10 4c basement split irkins, block bear crawl to bell
  • 10 step-up w/ press, 10 dips, 10 4c basement dips, farmer carry to parallel bars
  • 20 curls, 20 inverse rows, farmer carry to pool wall
  • 10 wall-ups, farmer carry one block to senior center pavillion
  • 10 squats, 10 4c basement squats, hustle to parallel bars
  • 20 inverse rows, 20 merkins, sprint to pool wall
  • 10 wall-ups, rifle carry remaining block to senior center
  • Heavy core set – 20 freddies, 20 LBCs, 20 flutters – all 4c

MARY:
Kind just did the thang
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Faith is the art of holding onto things your reason has once accepted, in spite of your changing moods.
-Clive Staples Lewis

From “No man is an island” by Thomas Merton, Ch.5 Item 2

The Christian must not only accept suffering: he must make it holy. Nothing so easily becomes unholy as suffering.

Merely accepted, suffering does nothing for our souls except, perhaps, to harden them. Endurance alone is no consecration. True asceticism is not a mere cult of fortitude. We can deny ourselves rigorously for the wrong reason and end up by pleasing ourselves mightily with our self-denial.

Suffering is consecrated to God by faith – not by faith in suffering, but by faith in God. To accept suffering stoically, to receive the burden of fatal, unavoidable, and incomprehensible necessity and to bear it strongly, is no consecration.

Some men believe in the power and the value of suffering. But their belief is an illusion. Suffering has no power and no value of its own.

It is valuable only as a test of faith. What if our faith fails in the test? Is it good to suffer, then? What if we enter into suffering with a strong faith in suffering, and then discover that suffering destroys us?

To believe in suffering is pride: but to suffer, believing in God, is humility. For pride may tell us that we are strong enough to suffer, that suffering is good for us because we are good. Humility tells us that suffering is an evil which we must always expect to find in our lives because of the evil that is in ourselves. But faith also knows that the mercy of God is given to those who seek Him in suffering, and that by His grace we can overcome evil with good. Suffering, then, becomes good by accident, by the good that it enables us to receive more abundantly from the mercy of God. It does not make us good by itself, but it enables us to make ourselves better than we are. Thus, what we consecrate to God in suffering is not our suffering but our selves.

Does this mean that seeking out suffering (like here) is inherently prideful?

Suffering is unavoidable
Suffering well requires practice
To practice suffering well, it is better to pick a good environment (Merton was ascetic)
MOLESKIN:
I had planned to make it back to the recruiting center, but it was clear by the time we got to the bell we wouldn’t make it. That first leg of murder bunnies was longer than I thought…
ANNOUNCEMENTS:
CSAUP in two days, 2nd F – concert at Bissel 6:30 pm Saturday, IRON PAX is coming up in September

Ab-O-Rama

THE SCENE: Low 70s, light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Cherry picker
  4. Overhead arm pull
  5. Recumbent abdominal point

THA-THANG:

  1. Mosey to parallel bars
  2. 20 inverted rows
  3. 10 wallpees
  4. Death march to K25 hill
  5. Ab-O-Rama (sprint up the hill after each exercise + 1 burpee at the top)
    1. 30 Big Boys
    2. 60 LBCs
    3. 30 Hello Dolly’s
    4. 60 Flutter Kicks
    5. 30 Heels to Heaven
    6. 15 Basilisks
  6. Mosey to bell
  7. 10 single leg squats (each leg)
  8. Mosey to parallel bars
  9. 15 inverted rows
  10. 5 wallpees
  11. RTB

 

MARY:
One PAX would pick a category of exercise (arms, abs, or legs), another the exercise to do, and a third PAX would pick the number of reps.  We would then sprint the length of the parking lot.

After several sprints, we skipped and did side shuffles.

CIRCLE OF TRUST/BOM:

1 Timothy 4:1-5 – Now the Spirit expressly says that in the later times some will depart from the faith by devoting themselves to deceitful spirits and teachings of demons, though the insincerity of liars whose consciences are seared, who forbid marriage and require abstinence from foods that God created to be received with thanksgiving by those who believe and know the truth.  For everything created by God is good, and nothing is to be rejected if it is received with thanksgiving, for it is made holy by the word of God and prayer.

ANNOUNCEMENTS:
CSOP on Saturday and snack donations for the Wesley House

HEAVY PT

THE SCENE: Perfect gloom
F3 WELCOME & DISCLAIMER: Yup.
WARM-O-RAMA:

  • SSH
  • LBAC – fwd/bwd
    • Tempo Squats
    • Tempo Merkins
    • Mountain Climbers
    • Cherry picker x5
    • MOSEY TO POOL WALL
    • @Pool Wall – 5x Wall-up
    • @Playground – 5x pull-up
    • @Amphitheater – 5x boxjumps
    MOSEY TO RECRUITING CENTER

THA-THANG:
Heavy Stations – 2 ROUNDS
Round 1
1. CMU Thrusters
2. CMU Lunges
3. CMU Tricep Extension
4. Tire Flips
5. Ball Throw Down
6. Inverted Rows (on pull-up bar or handrailing)
7. CMU Squats
8. Bear Crawl – TIMER
Round 2
1. CMU Kettleswing
2. CMU Curls
3. CMU Curls
4. CMU Single-leg Squat
5. CMU Single-arm Row
6. Sledge Hammer Swings on Tire
7. Pull-up
8. Bernies down to end and back – TIMER

MERKIN CIRCLE-Pyramid Thing
In a circle, Pax holds plank while 1 at a time does 1 merkin. When everyone does 1, add 1 merkin each round up to 3 and back down.
Mosey back to Shovel Flag.

MARY:
PAX Choice

COUNT-OFF & NAME-O-RAMA
Crazy 8

CIRCLE OF TRUST/BOM: We focused on verse 5 – waiting. What do we do while we wait? We shared 3 things: Be in the Word to hear His specific word for your situation, PRAY, and worship while you wait.

Psalm 130 (The Passion Translation)

Lord, I cry out to you out of the depths of my despair!
2 Hear my voice, O God!
Answer this prayer and hear my plea for mercy.
3 Lord, if you measured us and marked us with our sins,
who would ever have their prayers answered?
4 But your forgiving love is what makes you so wonderful.
No wonder you are loved and worshiped!
5 This is why I wait upon you, expecting your breakthrough,
for your Word brings me hope.
6 I long for you more than any watchman
would long for the morning light.
I will watch and wait for you, O God,
throughout the night.
7 O Israel, keep hoping, keep trusting,
and keep waiting on the Lord,
for he is tenderhearted, kind, and forgiving.
He has a thousand ways to set you free!
8 He himself will redeem you;
he will ransom you from the cruel slavery of your sins!

MOLESKIN:
SO. MUCH. FUN. Love these guys – Praying for school starting up

ANNOUNCEMENTS:
CSAUP – Kick’s got a team going – SIGN UP; Oak Ridge Outdoor Concert coming up – good food trucks, music, etc

What kind of hero?

THE SCENE: Proper TN gloom. 70s and sticky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSHs
  • Tempo Squats
  • Little baby arm circles
  • Tempo merkins
  • Mountain climbers
  • Hairy Rockettes
  • Moroccan nightclubs
  • Projectivators

THA-THANG:

The Thang – To Mordor
First, three sets of elevensies

  • Parallel Bar
    • Iron Mikes
    • Inverse Rows
  • Pool wall
    • Wall ups
    • Deep squats
  • Peace Bell
    • Carolina Dry Docks
    • Pistol Squats
  • Death March toward K-25, the long way around
  • K-25 Hill – Mucho Hillo
    • Mucho Chesto but with a hill sprint between each set of 25
    • Merkins
    • Wide Merkins
    • Diamond Merkins
    • Stagger merkins, each side

MARY:
Erector got us one set of freddies before time was up
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

What kind of hero do you aspire to be?

We find a wide array of hero types in our culture. For most of my life, my favorite kind of hero was the highly masculine bad ass. He has the luxury of knowing who the bad guys are and possessing the wherewithal to give em a proper beat down. In terms of personality, they run the gamut from stoic, to clever, to goofy. Basically every super hero falls into this category. And it’s the kind of hero I think we all want to be. Power ranger, He-man, Beowulf, Superman. But these guys rarely show up in history books. The only one that came to my mind was Alvin C. York.

Another type of popular hero is still masculine but faces an enemy or task that is clearly beyond his ability to conquer. These make many appearances in history books. Firefighters climbing the WTC while it collapses, passengers aboard United Airlines Flight 93 who fought back against hi-jackers, military men memorialized with a medal of honor who charged machine gun nests, jumped on grenades, or drove their ship to the brink. We read a story like this each month in the F3 Knoxville newsletter.

These two types of heroes can be found in cultures from all over the earth and throughout history. In Christian tradition there is a third type, which can only be recognized as a hero if you hold a Christian world view. These heroes oppose bad guys by choosing to live differently, openly defying the evil they see in the world, but seeking the good of all people, including, or perhaps especially, their enemies. It is passive and submissive on the exterior, but subversive and compelling to see and experience. This type of hero is forming throughout the old testament, leading up to the single culminating event of all history, Calvary. This type of heroism is also described in Revelation 13:5-10.
5The beast was given a mouth to utter proud words and blasphemies and to exercise its authority for forty-two months. 6It opened its mouth to blaspheme God, and to slander his name and his dwelling place and those who live in heaven. 7It was given power to wage war against God’s holy people and to conquer them. And it was given authority over every tribe, people, language and nation. 8All inhabitants of the earth will worship the beast—all whose names have not been written in the Lamb’s book of life, the Lamb who was slain from the creation of the world. 9Whoever has ears, let them hear.

10“If anyone is to go into captivity,

into captivity they will go.

If anyone is to be killed with the sword,

with the sword they will be killed.”

This calls for patient endurance and faithfulness on the part of God’s people.

MOLESKIN:
Erector was our Frodo today, making it to the top of Mount Doom.
ANNOUNCEMENTS:
Dad Camp, CSAUP, Hardship Hill