F3 Knoxville

Tag: Rocket

Project: Friendship

THE SCENE: 50% chance of rain. 100% chance of pain (well, at least 100% chance of D.O.M.S.)

F3 WELCOME & DISCLAIMER – Administered + COVID (hopefully we don’t have to do this soon! 2021: ROPE (Return Of Partner Exercises)

WARM-O-RAMA:
Started cold, warmed up… Actual warmup:
Moroccan Night Club x 10 IC
Newton’s Cradle, OHC x 5 each IC
SLOW Dance Tempo Squats x 5 IC
Lunges x 5 each
Tempo Hand-release Merkins x 5 IC
Donkey Kicks x 5
Tennessee Rocking Chair x 7 IC

THA-THANG:
Mosey to Amphitheater

Mary 20-21’s – Do 20 reps of the first exercise, do 21 reps of the second exercises, run a lap around the Amphitheater. First one back calls a Mary exercise max 15 reps. Single Count unless otherwise noted:
Round 1 – BBS – Flutter Kicks (4ct IC) – (Lap + Mary Exercise) “Am I really that predictable?” called by Erector. I don’t remember the exercise but I thought it was the QOTD
Round 2 – Pickle pounders – pickle pointers – (Lap + Mary Exercise)
Round 3 – LBC’s – Heels to Heaven – (Lap + Mary Exercise)

30 seconds rest

DORA 20-21’s – same as Mary 20-21’s but your battle buddy does the exercise in parentheses until you complete 20 reps of the first exercise, flapjack (swap and do what he was doing), and then go to the 21’s doing the same alternate exercise in parentheses
Round 1 – Squats (Newton’s Cradle) – Merkins (Stationary Lunges) – (Lap + Mary Exercise)
Round 2 – Burpee (Reach for the Sky / Let it Hang) – OHC (Seal Clap Squat) – (Lap + Mary Exercise)

30 seconds rest

“The Wave” – in a circle but starting with the Q doing the following in a circle – 5 rounds of each exercise then take a lap around the Amphitheater

  • 1 x Burpee (start your Burpee when the previous PAX claps his hands – you should have plenty of rest between Burpees here)
  • 2 x Squats (start your Squat when the previous PAX has completed 1 of his)
  • 2 x Iron Mikes (IC so 4 total 2 each leg, start your Iron Mikes when the previous PAX has finished his first rep on each leg)
  • 5 x BBS (start your BBS when the previous PAX has completed 1 BBS. There should be a 1 BBS break before you start again)

Final Mary / Mary /  Hail Mary (Not sure what to call it)
American Hammer x 10 IC
Heels to Heaven x 10 IC
ABC’s (all 26 of them!)
Lap around Amphitheater
E2K(oblique crunch)

MARY:
Lots of Mary today. None at the #shovelflag so we’ll leave this blank. Aye!

COUNT-OFF & NAME-O-RAMA – 7 PAX.

CIRCLE OF TRUST/BOM: Today’s Project: Friendship

Prov 17:17 – A friend loves at all times, and a brother is born for adversity.
1 John 4:21 – And this commandment we have from him: whoever loves God must also love his brother.

Since I started F3 a year and a half a ago, the men at F3 have provided the right kind of friendship I didn’t really have before starting F3. I’ve developed this in other areas of my life, but F3 has been so good, challenging, and refining that I wanted to focus on aspects Friendship and 3 aspects / modes it can take for us to consider:

1. Seek to reconcile strained or former friendships (I am seeking to personally apply this right now so pray for me!)
Matthew 5:23-24 23 So if you are offering your gift at the altar and there remember that your brother has something against you, 24 leave your gift there before the altar and go. First be reconciled to your brother, and then come and offer your gift.

You and I are called to go to the brother we have wronged (if possible and wise, of course) and seek reconciliation (because God has reconciled us to Himself we can be reconciled to each other – 2 Cor 5:11-21). This is hard because the we may believe that we were more wronged personally but that is not what God calls us to here. See “Seven A’s of a Biblical Confession” by Ken Sande for specifics of how to walk this out. We must seek to be the mature ones. Jesus pursues us in reconciliation and while He is perfect and we are not, the steps Ken lays out are the hard path that did not revile when reviled, that sought us when we weren’t looking for Him. This is what a man of God does when he is wrong – he seeks confession and reconciliation!

2. Maintain solid friendships through peaceful unity, keeping the Gospel at the core.
Ephesians 4:1-3 I therefore, a prisoner for the Lord, urge you to walk in a manner worthy of the calling to which you have been called, 2 with all humility and gentleness, with patience, bearing with one another in love, 3 eager to maintain the unity of the Spirit in the bond of peace.

F3 is a men’s leadership organization. When we come out here, we are saying we are going to challenge others and let others challenge us. It’s not easy, but the crucible is where hearts are tested say Proverbs 17:3 and 27:21. We walk in goodness with each other, seeking to help others watch their six, and working together toward common goals that we have first in Christ and then in F3 and other areas. ISI Proverbs 27:17.

3. Know the Hill you’re willing to die on.
There are some things, while few and far between, that are more important than a “friendship”. I put it in quotes because these things should be so rare and understood to be as such that when they do pop up, it is a clear boundary crossed that a friendship cannot continue without major reconciliation (and usually lots of honesty, sincerity, and humility from someone over time before trust can be rebuilt). The Gospel (1 Corinthians 15:3-4) is one of these examples. If anyone adds to or takes away from Christ-crucified with the only work we do is faith by repenting and turning from our sins, this is a hill to die on because Jesus died on that hill (Calvary).

Another example of this is when a friend goes long in unrepentant sin, we have to love that friend enough to call him back (Galatians 6:1-2). We always look to restore the friendship, but it must be in truth. Our goal should always be reconciliation when we call someone to repentance, first with God (2 Corinthians 5:20-21) and then with each other. The book of James talks about this and how wonderful it is to bring a brother back from the second death:

James 5:19-20 – 19 My brothers, if anyone among you wanders from the truth and someone brings him back, 20 let him know that whoever brings back a sinner from his wandering will save his soul from death and will cover a multitude of sins.

Remember, there are not many hills to die on. You might even say the Gospel and a friend in unrepentance are one and the same hill to die on. But knowing these is a huge part of friendship because we uphold truth.

A #project of building rich, deep friendship doesn’t mean you jump off a cliff together the first time you meet a guy, but it does eventually get to taking that kind of risk. Talk about deep things along the way. Be intentional. Be men who walk steadfastly, build friendships with other men, and build those friendships on the deep, solid Rock of Jesus Christ.

MOLESKIN:
Thankful for friends, especially the PAX of JUCO and The Project (and that Ribbed guy who not only invited me to F3 but stuck with me when I didn’t deserve a chance).

ANNOUNCEMENTS:
CSAUP at The Asylum 1/31/2021 0630 – 0900
You can order Asylum gear with their pre-order here (through January 18th, 2021)

Leverage Your Resources

 

THE SCENE: Abnormally warm low 50’s light wind, and otherwise perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
motivators form 7, but we stopped at 5.  I couldn’t wait to get into the workout and didn’t want to waste time
tempo squats (10)
thai fighters (12) front and back
Cherry Pickers (4) slow
THA-THANG:

Battle Buddies…
Station 1
Partner 1 does exercise while partner 2 double farmer carries blocks
balls to the wall
Elevated plank jacks (feet on wall)
derkin twist or derkins with your feet on the wall, if the twist eludes you (like it did me)
Station 2
Farmer Carry
Dirty Hookup, like shoulder taps, but you reach out and place your hand on the wall, place the second hand on the wall, then back to the ground.
Wall Squat
push up, one arm on wall, one arm on ground
Station 3
Rifle Carry
Vertical Bench press on wall
Step ups on same wall with blocks
Dips with the block in your lap
Station 4
Zombie Carry
Curls
Single arm rows from plank position
weighted bat wings

MARY:
20 pickle pounders in cadence to an audience followed by 10 merkins
20 flutter kicks in cadence followed by 10 merkins
20 LBC’s in cadence followed by 10 Merkins
10 Big Boys OYO followed by 10 merkins
20 Freddie Mercury’s in cadence led by Snaggle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I shared an excerpt from a back blast I found on LinkedIn from the F3 Nation page, you can read it below.
Leverage Your Resources
MOLESKIN:
Curveball and his brother
Jenner and his med school situation
Cheatsheet pray against racism
ANNOUNCEMENTS:
Consider doing the 43 day challenge.
January 1-February 12
1. Physical activity daily-preferably at a beatdown but can be done at home or yoga or hiking etc.
2. No alcohol
3. Drink 1 gallon of water daily
4. Eat healthy-not saying you have to do a diet but try to avoid sugars processed foods etc
5. Read 10 pages daily of something that will enrich your mind whether it’s Jocko, Goggins  read something.
6. Spend 5 minutes daily in uninterrupted prayer
7. Spend intentional time with your family or significant other daily and do something spontaneous once a week Guidelines:
Honor code
Find a Battle buddy that you trust to hold you accountable
Take before/after pictures

A prayful world

THE SCENE: Around freezing and slippery in places
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:. 15 SSH, 15 Mountain climbers, 10 Abe Bogota, 10 tempo squats, 15 Moroccan night club

THA-THANG:

Mosey to the football field/track.

Perform 1st & 10:

100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.

Mosey back to the parking lot around the shovel flag.

Perform 7 of Diamonds:

Performed on a large diamond (i.e. the parking lot). For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners.

MARY:
10 Freddie Mercury, 10 LBCs, 10 6 inch LBCs
COUNT-OFF & NAME-O-RAMA
6 PAX today
CIRCLE OF TRUST/BOM:
YHC has spoken about prayer before. Honestly, it is one of the hardest things for me to remember to do. The Bible instructs us to “Pray without ceasing.”- 1 Thess. 5:17. This is like a constant prayerful state to be in throughout your day. Always seeking wisdom from God in prayer. I feel like I recognize the power of pray, but perhaps I am not fully aware. Challenge yourself in this coming year to be more prayerful. Find a way to make it a habit, make it a consistent part of your day. Encourage those around you to do the same.
MOLESKIN:
“Burpees make you better.” Quote of the day. Use it as you wish.
ANNOUNCEMENTS:
Continue to keep our nation and world in prayer in dealing with the pandemic. Prayers for humility and wisdom.

Ready for Christmas?

THE SCENE: 48 and raining
F3 WELCOME & DISCLAIMER: FREE – not professional, own volition, modify; COVID precautions; cell phone ICOE
WARM-O-RAMA:
1. Projectivator x5
2. SSH x7
3. Imperial Squawker x7
4. Mtn Climber x7
5. Tempo Merk x7
6. Carolina Drydock x7
7. LBAC/Big arm circles X7
8. Mosey to Recruiting Ctr – bernie, karaoke/other side, sidestep/other side, high knees, butt kickers, 5 burpees around Christmas Tree

THA-THANG:

  1. CMU Exercises
    • Kettlebell Swing x10
    • Murder Bunny x10 – Lunges x10 (each leg) – Bear Crawl x10 – repeat until reach other parking lot island and back
    • Thruster + Triceps x10
    • Farmer Carry both – down and back
    • CMU Calf raises x25
    • Blockees x10
  2. FLORA 1-2-3 (partner up, 1CMU/PAX)
    1. UPPER: P1 – 100 Diamond Merk (switch every 10)
      • P2 – Plank on CMU
      • Lap Parking Lot with CMU
    2. CORE: P1 – 200 LBC (switch every 20)
      • P2 – Hold legs 6” w/ CMU above head
      • Lap parking lot with CMU
    3. LOWER: P1 – 300 Squats w/ CMU (switch every 25)
      • P2 – Al Gore with CMU
      • Lap parking lot with CMU

MARY:
No time today.

COUNT-OFF & NAME-O-RAMA
4 Horsemen of Christmas Eve: Kickflip, Rocket, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:
Matthew 2

Jesus was born in Bethlehem in Judea, during the reign of King Herod. About that time some wise men from eastern lands arrived in Jerusalem, asking, 2 “Where is the newborn king of the Jews? We saw his star as it rose, and we have come to worship him.”
3 King Herod was deeply disturbed when he heard this, as was everyone in Jerusalem. 4 He called a meeting of the leading priests and teachers of religious law and asked, “Where is the Messiah supposed to be born?”
5 “In Bethlehem in Judea,” they said, “for this is what the prophet wrote:
6 ‘And you, O Bethlehem in the land of Judah,
are not least among the ruling cities of Judah,
for a ruler will come from you
who will be the shepherd for my people Israel.’”
7 Then Herod called for a private meeting with the wise men, and he learned from them the time when the star first appeared. 8 Then he told them, “Go to Bethlehem and search carefully for the child. And when you find him, come back and tell me so that I can go and worship him, too!”
9 After this interview the wise men went their way. And the star they had seen in the east guided them to Bethlehem. It went ahead of them and stopped over the place where the child was. 10 When they saw the star, they were filled with joy! 11 They entered the house and saw the child with his mother, Mary, and they bowed down and worshiped him. Then they opened their treasure chests and gave him gifts of gold, frankincense, and myrrh.

    1. Wise men pay attention to God, how/what He speaks.
    2. Wise men still seek the KING, to worship Him.
    3. Wise men give to God their hearts/trust (gold), their time/worship (frankincense), and their right to themselves (myrrh).

MOLESKIN:
What will you give the King of kings this Christmas?

ANNOUNCEMENTS:
Have a safe, restful, and Merry Christmas!

We Are The Body

THE SCENE: Clear, Dark, High 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Tempo Merkins, Cherry Pickers, Run a lap around the parking lot

THA-THANG:
The workout consisted of 6 stations we ran between and conducted 30 second of various exercises at each station.  Participants chose a body system (Arms, Abs, Back, and Legs) to exercise at the station and together, we worked the whole body.  Each participant got a chance to lead a station by using cards prepared by the Q, thus working the “head” of the body. After the 30 seconds of exercise, all participants would do 1 “burbie for the body” and the “head” would read a bible verse from the card to exercise the “heart.”

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The theme verse today was Luke 6:45b “… for out of the overflow of the heart the mouth speaks.”  This is why we read scripture at each workout station – to fill our hearts with something good.  It is so easy to fill our hearts with crap from the world, that we need encouragement and reminders to dwell in and on the Word of God.
MOLESKIN:

ANNOUNCEMENTS: