Rocket – Page 49 – F3 Knoxville

The Sheep and the Lions

October 14, 2019 Kick-Flip

THE SCENE: 44 and clear
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Abe Vigoda IC x 8
Seal claps IC x 8
Randy IC x 8
Motivator IC x 8
Sprints x 4
Calve raises on the curb while I explain Tha Thang…

THA-THANG:

We going to play a game called “Mutton”. One PAX is “the sheep” – he wears a flag belt and holds an interval timer (my phone). The rest of the PAX are “lions”. Here’s the game;

30 Second Sprint: The Sheep sprints off in whatever direction his chooses… The Lions perform an exercise called by Q (e.g. 3 fairy jacks!), then pursue the Sheep. If they catch the Sheep, Lions pull his flag off.
10 Second Recovery: If the Sheep was caught, he (alone) starts an exercise of his choice while the Lions recover. If the Sheep was not caught, he gets to recover along with the Lions.
45 Second Work: All PAX perform exercise of the Sheep’s choice
15 Second Recovery: All PAX recover (and the flag belt is given to another PAX – who becomes the new Sheep…).
Repeat…

Stop at the coupon pile to do;

Colt 45s
Squat thrusters
Uneven merkins (one hand on coupon) – is there a name for this?
Heavy Freddies
Heavy Hammers
Hello Dolly

Start “Mutton” again and work our way back to the shovelflag.

MARY:

20 seconds core, 10 seconds merkins….repeat (e.g. LBC, merkin, side crunch, merkin, rosalita, merkin…..)

Repeat for 5 minutes

COUNT-OFF & NAME-O-RAMA

26 HIMs

CIRCLE OF TRUST/BOM:

Proverb from India (hat tip Paramahansa Yogananda).

A pregnant lioness attacked a flock of sheep. As she sprang on her prey, she gave birth to her cub and then died. The lion cub grew up in the company of the sheep. As the sheep ate grass, the cub followed their example. They bleated; the cub bleated too. Gradually it grew to be a big beautiful lion but still acted like a sheep. He had no idea, not even in his dreams, that he was a lion.

One day an old lion passed by and saw this young lion standing with the sheep, acting like a sheep. So, he gave chase and got ahold of him. The young sheep-lion said, “Please don’t! Let me go!”. But the old lion said, “come with me!” and dragged him to a lake. He made him gaze into the water and said, “Look at yourself!” So, the lion who thought he was a sheep looked and for the first time he saw his reflection. Then he looked at the old lion, and he looked in the water again, and he let out a mighty roar. He was never a sheep again.

3 Points

1. “The opposite of a man is not a woman; the opposite of a man is a boy” (hat tip Judge Judy). I have three boys at home, and I can tell you that they are often self-centered and short-sighted. Boys live for gratification and pout when they don’t get their way. As a high-impact man, you choose not to endlessly chase your own desires, but instead to live sacrificially. You put the needs and interests of others above your own. You operate with intentionality and have a consistent positive influence on your community. You are a high-impact man.

2. If you are in Christ, you are a new creation; the old has gone, the new is here (2 Corinthians 5:15). The old was lust and greed (Colossians 3:5), selfishness, jealousy, envy, and rage (Galatians 5:19-21). You no longer have a spirit of fear, but a spirit of power, love, and sound judgement (2 Timothy 1:7). You set your hearts and minds on things above (Colossians 3:1-2). You’ve clothed yourselves with compassion and humility (Colossians 3:12) and the Spirit of God produces in you love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control (Galatians 3:22-23). You are a new creation.

3. This one applies to every single one of you – every one of you is the old lion in the story. In your life, there are young lions who act like sheep – and who think they are sheep (we call them “Sad Clowns”). Grown men who live like selfish boys – men who profess Christ, but who follow their flesh instead of the Spirit. You must pursue and get ahold of that man. You must be an example of a high-impact man in his life and show him what he was created to be. You may just give that man his first glance at his “imprisoned splendor” (hat tip Robert Browning). You may just be the conduit that God uses to rescue that man from his selfishness and meaninglessness, and to call him into a life of service and sacrifice to the glory of God.

MOLESKIN:

Hat tip to a few HIMs who helped me plan this week; Guardrail, Archie, PoolBoy
It made my day to have Triage out there with us! Welcome back!
If we ever play Mutton again, I’ll tweak a couple of things. Maybe restrict the area that the Sheep can run…maybe have the work intervals be a little longer.
https://f3nation.com/2018/04/22/impact-q2-1-2/
https://f3nation.com/2018/05/06/missionality-q2-3-2/

ANNOUNCEMENTS:

Prayers for PoolBoy’s house to sell quickly
Brolympics November 9^th

IPC Week 3 at The Project

September 17, 2019 Erector

THE SCENE: Clear, warm, perfect for IPC week 3
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A quick warmup before starting the challenge: 10 SSH, 8 Windmill, 10 Moroccan Night Club
THA-THANG:
Mosey to the playground for the IPC week 3 challenge. This one was a total reps challenge in 43 minutes.

10 pull-ups
15 burpee coupon jump overs
20 coupon curls
25 squat thrusters
30 gas pumps (reverse crunches)

AMRAP until time was called.

MARY:
Walk to the shovel flag with the CMUs?
COUNT-OFF & NAME-O-RAMA
7 HIMs today at the Project
CIRCLE OF TRUST/BOM:
Matt. 7:1-5 – The Iron PAX challenge has gotten a lot of banter between PAX on Twitter. This got me thinking about accusing someone of being dishonest or any thing in that arena. The idea of this challenge follows a standard of form for each exercise. We can judge each other to this standard and help each other make corrections. Following the standard is up to each PAX and their proctor. The Bible teaches us that we are to judge each other by the true standard: the Word of God.

No Burpees, just Belches

September 17, 2019 Spotter

THE SCENE: Slightly cool, but too humid for it to matter
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
Cherry Pickers x6, SSH x30, Hairy Rockettes x10, Tempo Merkins x 10
THA-THANG:
Mosey to the large south side parking lot.

Belches: Crossed the large parking lot as a group sprinting to each line. Once at the line, hit the ground and wait for the six to arrive before completing 5 merkins. Pop-up and sprint to the next line. Repeated across entire parking lot. approx. 10 times.

Mosey to Sophomore Hill for some suicide ladder.

Suicide Ladder: Perform 5 Bobby Hurleys at the bottom and 5 Diamond Merkins at the top. Bernie up and run down the hill. Add 5 reps after each set for four rounds.

Mosey to Courtyard.

Remedial Dora 1-1-1: Battle buddy up for a remedial Dora workout (she never learned past 1). One partner runs down to the ERC building and crawl-bears up the stairs before sprinting back to courtyard to relieve partner who is working on:

100xBBS
100xStep Ups
100xDips

Once finished, PAX performed some Mary until the six arrived.

Reverse Indian Run: The PAX then took the long way round back to the shovel flag with a reverse Indian run. Two lines were formed with the front man counting to 5 before dropping for 5 merkins and joining the back of the line.

MARY:
Pickle pounders…
COUNT-OFF & NAME-O-RAMA
20 HIMs with 1 FNG. Welcome Altar Boy! The only EH I’ve ever had tell me that 5:30am was “Perfect!”.

CIRCLE OF TRUST/BOM:
When Paul wrote to the church in Corinth in 1 Corinthians, he criticized them for not diggin deeper into the word. When he helped establish the church there, he fed them the “milk” of the word and in the years since they had never moved onto the “meat” of the word. Those of us that have received the milk are expected to move onto the meat. If you have not taken it upon yourself to study the scriptures more deeply, I challenge you to do so. We cannot grow without proper nutrition, spiritually and physically.

MOLESKIN:
Today’s Q ended up being much more merkin heavy than I intended..oh well.
ANNOUNCEMENTS:
Iron PAX Week 3 on Friday

IPC Week 2 + Tyranny Over the Mind of Man

September 13, 2019 Kick-Flip

THE SCENE: Cool and clear. A gaggle of joggers today!
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA: OYO
THA THANG:

IronPax Challenge Week 2
Two waves of HIMs – one starting at 0500 – another at 0530

4 Rounds for Time (Elapsed time scoring):

Round 1:

10 CMU Manmakers
20 CMU Overhead Presses
30 CMU KB Swings
40 CMU Goblet Squats
50 Incline Block Merkins
1600 meter run

Round 2:

10 CMU Manmakers
20 CMU Overhead Presses
30 CMU KB Swings
40 CMU Goblet Squats
50 Incline Block Merkins
1200 meter run

Round 3:

10 CMU Manmakers
20 CMU Overhead Presses
30 CMU KB Swings
40 CMU Goblet Squats
50 Incline Block Merkins
800 meter run

Round 4:

10 CMU Manmakers
20 CMU Overhead Presses
30 CMU KB Swings
40 CMU Goblet Squats
50 Incline Block Merkins
400 meter run

MARY:

This and that while the six comes in.

COUNT-OFF & NAME-O-RAMA

21 HIMs

CIRCLE OF TRUST/BOM:
Last week, I took the family to Washington D.C. For the first time in my life, I visited the Thomas Jefferson Memorial, just south of the National Mall. It honors a true HIM among HIMs.

Inscribed in the rotunda are these words, “I have sworn upon the altar of God eternal hostility against every form of tyranny over the mind of man”. He wrote these words specifically about religious freedom – that no one should be forced into a belief in an ideology. But since reading them, I’ve replayed them over and over in my mind, “eternal hostility against EVERY form of tyranny over the mind of man…”

Oppression – domination – subjugation… Ask yourself this – “Is there tyranny over your mind?”. What holds you back from your potential as a man? What limits your effectiveness as a father? What restricts the love you give as a husband? What keeps you distant from your creator? What stops you from being a great friend?

Maybe you bend the knee for our preferred tyrant in the 21^st century, Busyness, and are ruled by your calendar and commitments.

Perhaps you devotedly serve a tyrant with a 5-inch screen (your smartphone) – to be endlessly entertained instead of engaging with a world that desperately needs your presence.

Maybe your tyranny is Self-Sufficiency – which is a source of your pride, but also the cause of your isolation and loneliness.

Or maybe you’re ruled by Idleness – rather than reading a book about growth as a father or husband, you’d prefer to Netflix and chill every night of the week.

Or maybe you have no idea what authentic lovemaking looks like, because you have greedily lapped up the lies of a tyrant named Pornography.

Or, perhaps you are like me – haunted by all of these and many more, and often ruled by a heartless tyrant named Selfishness.

That thing which keeps you from investing in relationships…from studying…from praying…from improving day-by-day…from becoming the best version of yourself – that is the tyranny of your mind. It has dominion over your life. Regardless of how good it may feel to serve that tyrant, IT IS YOUR ENEMY.

I challenge you to follow Jefferson’s example – pledge eternal hostility against that tyrant which you have served. Resent and cast off that oppressor which has ruled you and held back your potential. Refuse to let it govern your life and legacy.

Fighting your enemy will be hard. You will at war with yourself. But there’s good news – many men have gone before you and they have provided resources for you. Study up on strategies to defeat your enemy (read a book about your struggle), form alliances with others who are fighting the same fight, and you can seek wisdom from those who have found success before you.

Romans 8:5-6, “For those who live according to the flesh have their minds set on the things of the flesh, but those who live according to the Spirit have their minds set on the things of the Spirit. Now the mind-set of the flesh is death, but the mind-set of the Spirit is life and peace.”

MOLESKIN:

Follow-up challenge. One of the best strategies to combat a tyrant of the mind is to form alliances with like-minded men. You and I need accountability in order to overcome our entrenched adversaries. After you unmask that thing which has been holding back your potential (your tyrant) – do something courageous and post about it in JUCO GroupMe. Answer these two questions: What is the thing that has oppressed your mind and limited your potential as a man? – AND – What step(s) are you taking to overcome it? Form alliances with others who are in the same fight – pray for, encourage, and provide accountability for the men around you.

ANNOUNCEMENTS:

Submit your scores on https://f3greenwood.com/ironpax-form/

TTP tomorrow
2.0 Workout in two Sundays

Pull-ups!

September 10, 2019 Erector

THE SCENE: The Project, clear, not too humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Morrocan night club, 10 windmill
THA-THANG:
Mosey to the playground (YHC’s favorite spot!). Perform 10 pull-ups each circuit

After pull-ups, run to the amphitheater and perform 20 derkins.
Run up the hill and perform 20 squats
Run around the loop northeast of the amphitheater stopping at the turn point for 20 heels to Heaven
Return to the playground for round 2 (repeat previous).
Round 3: after pull-ups, 20 box jumps
Run up the hill and perform 20 merkins
At the loop turn point, perform 20 big boy sit-ups
Return to the playground for round 4 (repeat previous).
Cash out with burpees and pull-ups: 2, 4, 6, 4, 2 of each

MARY:
15 Freddie Mercury, 15 American Hammers, 8 side crunches each aide
COUNT-OFF & NAME-O-RAMA
6 HIMs today
CIRCLE OF TRUST/BOM:
The words we use are impactful. How we react in certain situations and even our typical presentation of ourselves says a lot about who we are. If we are to be true HIMs, we have to be different than the rest of the world. Proverbs 17:27-28 says that even a fool is considered wise when he keeps silent. Know when to speak and choose our words wisely. YHC’s main concern is serving God. If I can’t be identified as a follower of Christ by those around me because of how I conduct myself, I have a lot of changes to make. I recommend everyone evaluate themselves and make sure you are presenting yourselves as different than those that are only concerned about worldly matters.
ANNOUNCEMENTS:
Iron PAX week 2 at JUCO Friday, TTTP Saturday