F3 Knoxville

Tag: Rocket

Pi and other Universal constants

THE SCENE: Cold for March. Actually, cold for anytime.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Tempo Squats
  • Grady Corn
  • Moroccan Nightclubs
  • Tempo Merkins
  • Mountain Climbers
  • Newton’s Cradle

THA-THANG:

  • Mosey to the bell
  • Pi = 3.14159265359
    • 3 burpees
    • 14 Merkins
    • 15 Squats
    • 92 LBCs
  • e = 2.71828 18284
    • 27 dips
    • 18 Merkins
    • 28 Lunges
    • 18 Wide Merkins
    • 28 Split Squats
    • 4 burpees
  • Mosey to the Pool wall
  • Golden Ratio = 1.618033988749
    • 16 Wall-ups and 18 Pull ups, divided as you think will be golden
  • Planck’s constant (J/Hz) = 6.62607015×10−34
    • 6 diamond merkins
    • 6 Catalina Wine Mixers
    • 26 shoulder taps
    • 34 seconds of PLANK
  • Gravitational constant (m3/kg s2) = 6.67430×10-11
    • Find another body, as a team do 66 BBS, 74 Squats, and 30 wall-ups
  • Avogadro’s Number (mol-1) = 6.02214076×1023
    • 60 LBCs, 22 Tie fighters
  • Speed of Light (m/s) = 299,792,458
    • Dash 299.792 meters, 1 millionth of a light second

MARY:
We did some.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

One who is faithful in a very little is also faithful in much, and one who is dishonest in a very little is also dishonest in much. If then you have not been faithful in the unrighteous wealth, who will entrust to you the true riches? And if you have not been faithful in that which is another’s, who will give you that which is your own? No servant can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money. – Luke 16:10-11

When I read this first, I was planning to talk about the first bit, the struggle that I have with being faithful in little things. And that’s a good thing to ponder, to be disciplined in the details of our lives because how we deal in these small things inevitably forms our response to the big things, i.e. you perform the way you practice.

But the middle verses struck me. Nestled between these two classically quotable lines, there are two strange questions. “If then you have not been faithful in the unrighteous wealth, who will entrust to you the true riches?” This clearly implies that when Jesus says “a very little” he means wealth. Do I think of my wealth as “a very little”? NO, I don’t. A massive portion of my waking hours are consumed by my wealth: acquiring, distributing, and managing. Even if it doesn’t steal my allegiance, it still feels like a big responsibility. The follow up is no less baffling: “And if you have not been faithful in that which is another’s, who will give you that which is your own?” This plainly indicates that my wealth is not my own, an idea which is oft floated from the pulpit but difficult to really embody. It leaves me wondering, What would it be like to have something that is actually my own? Because evidently, I have a twisted idea of what that even means. The sense in which my wealth is “not my own” seems to me the same sense in which everything else is given me by God. So again, what frame of reference do I even have for what might be “my own?”

MOLESKIN:
Timed out pretty well. Plan was on the complicated side, so I missed a couple things I had wanted to do.
ANNOUNCEMENTS:
Cardinal Widow House Painting, Escape from Haw Ridge April 14th, Hardship Hill Memorial Day, Wild at Heart Retreat.

Dirty Kraken McDeuce for a Dirty Dozen

THE SCENE: A frosty 29 with a westerly wind at 2mph can only mean one thing: HAPPY SPRING EVERYBODY!

F3 WELCOME & DISCLAIMER: Check!

WARM-O-RAMA:

  • Projectivator – Counting down from 1? (just…ok?!)
  • THE (Knoxville) Cherry Picker x5 (Much noise was made. Missing 3-Peat right about now!)
  • Willy Mays Hayes x6
  • Tempo Merks x10
  • Tempo Squats x10
  • Tennessee Rocking Chair x10
  • Shoulder Burn
    • FLBAC x12
    • RLBAC x12
    • Grady Corn x12
    • Chattanooga Cherry Pickers x12
  • SSH x15

Mosey to the Tennis Courts.

THA-THANG:

Agility Drill – Run the boundary lines of the 3 tennis courts – sprint/karaoke on one side, burnie/karaoke on the other. Split into 4 teams.

Team Sprints – Each team has a sprinter, man in plank, man doing squats, and a man doing flutters. Sprinter is to run, touch the fence, do 1 burpee, and sprint back. The plank man sprints, squat man planks, flutter man squats, and sprinter moves to the back and starts flutters. Winning Team – 3 burpees. Losing Team – 5 burpees.

Dirty McDuece – 4 circuits of 3 exercises done to 12 4-count reps (or 24 reps). Each set has one chest exercise, one leg exercise and one core exercise. Lap around the tennis courts after each station.

Station 1 – HR Merkin, Lunges, Undertakers

Station 2 – Diamond Merkins, Bonnie Blairs, Hello Dollies

Station 3 – Merkins, Apollo Onos, Heels to Heaven

Station 4 – Wide Merkins, Monkey Humper, Box Cutters

Rinse and repeat.

RTB for Mary.

MARY:
LBCs – x15
Side Crunches – x10 each side

CIRCLE OF TRUST/BOM:

There have been 3 significant leadership roles in the last few years that YHC has had to hand off. A 15 year youth ministry, 2 years as a pastor, and a year as AOQ. YHC has discovered in that time that there is a natural leadership arc. There is a beginning or “honeymoon phase”. This phase is really exciting, you get to be the star or the new hero. You get to carry the hopes for the future for the people you are leading. Then comes the end of the honeymoon phase. Suddenly, you’re no longer special. You get a sense of the dirty laundry and they get to smell yours. This develops into a place of deeper connection and cooperation. Finally, there’s the period of time when the end is in sight or or the “lame duck” phase. This is when someone else’s leadership matters more than yours. Suddenly, you don’t pull the amount of weight you once did.

These phases are also true in many aspects of life; fathers who release their young into adulthood experience a change in the role the play, work related relationships leading all the way to retirement, the phases of life from being a young man to earning your double or triple “respect”.

In his book, The Second Mountain, David Brooks tells us…

“The first mountain is about building up the ego and defining the self, the second mountain is about shedding the ego and losing the self. If the first mountain is about acquisition, the second mountain is about contribution. If the first mountain is elitist–moving up–the second mountain is egalitarian–planting yourself amid those in need, and walking arm in arm with them.”

I read a great analogy for this: the racecar driver (RCD) vs the right-front-tire guy (RFTG). When you’re the RCD, you get all the glory. It’s all about you. You’re the star of the show and it’s a glorious rush. For the RFTG on the other hand, it’s all about OTHERS. He’s willing to take the position that supports others.

The RFTG actually has a lot more influence than you think. He can use his encouragement and skill to build up and create MORE leaders while the RCD is busy DOING everything he can to stay on the road. The fact is, when you consider how often we get to be the RCD and how short lived the “honey moon” phase is, we’re very rarely in the driver’s seat. We are more often than not the RFTG.

Moses handed off leadership to Joshua. He saw into the Promise Land but pushed Joshua forward. Paul was imprisoned and saw his ministry and life dwindling. He got in the coaching seat and pushed Timothy forward. Jesus’ tone began to change with the disciples in the Gospels.

John 14:12 – “Very truly I tell you, whoever believes in me will do the works I have been doing, and they will do even greater things than these, because I am going to the Father.”

Jesus gave His life, was glorified, took his seat next to the Father, and sent His Spirit to empower YOU to do even greater things!

  1. Are you in a seat of influence as the RFTG and don’t know it because you’re wishing you were the RCD?
  2. Are you experiencing a “lame duck” phase in some place in your life and need to consider how to be a better RFTG?

Who in your life can you be a better Right Front Tire Guy?

MOLESKIN:

  • See further discussion on “Legacy” in Q4 “Leave Right” in the F3 QSource!
  • Welcome FNG – Gas-X!

ANNOUNCEMENTS:

  • You v You Fitness Metric on this Thursday’s Workout!
  • New Shieldlock forming on Wednesday morning at 0500.
  • Haw Ridge – April 14 (Get signed up! See Slack for details!)
  • Hardship Hill (May 29) is fast approaching. Get your team and get your team registered.

Repetition makes perfect punishment

THE SCENE: Dang that was cold……
F3 WELCOME & DISCLAIMER

obligatory ✅
WARM-O-RAMA:
SSH – 15

merkin tempo – 5

SSH – 10

squat tempo – 5

SSH – 5

knoxville cherry picker – 5

SSH – 10

Willie Mays Hayes – 6

SSH – 15
THA-THANG:
Mosey to pavilion

  • 50 bench dips
  • 50 toe merkins
  • 40 bench dips
  • 40 toe merkins
  • 30 bench dips
  • 30 toe merkins
  • 20 bench dips
  • 20 toe merkins
  • 10 bench dips
  • 10 toe merkins

Mosey to bleachers

  • 50 Merkins
  • Box jump to top of bleachers, walk back down
  • 40 Merkins
  • Box jump to top of bleachers, walk back down
  • 30 Merkins
  • Box jump to top of bleachers, walk back down
  • 20 Merkins
  • Box jump to top of bleachers, walk back down
  • 10 Merkins
  • Box jump to top of bleachers, walk back down

Mosey to Dugout

  • 60 second wall sit
  • 60 second plank
  • 50 second wall sit
  • 50 second plank
  • 40 second wall sit
  • 40 second plank
  • 30 second wall sit
  • 60 second plank

Mosey to Rampart sign

Lot tracer for 10 spots

RTB

 

MARY:

SHOULDER BURN

  • LBAC
  • SEAL CLAPS
  • OHC
  • MOROCCAN NIGHT CLUB
  • CHATTANOOGA CHERRY PICKER
  • THERE MIGHT HAVE BEEN SOME MORE BUT WHO IS COUNTING

CIRCLE OF TRUST/BOM:

Husbands, love your wives, even as Christ also loved the church.”
Ephesians 5:25

What a golden example Christ gives to his disciples! Few masters could venture to say, “If you would practise my teaching, imitate my life;” but as the life of Jesus is the exact transcript of perfect virtue, he can point to himself as the paragon of holiness, as well as the teacher of it. The Christian should take nothing short of Christ for his model. Under no circumstances ought we to be content unless we reflect the grace which was in him. As a husband, the Christian is to look upon the portrait of Christ Jesus, and he is to paint according to that copy. The true Christian is to be such a husband as Christ was to his church. The love of a husband is special. The Lord Jesus cherishes for the church a peculiar affection, which is set upon her above the rest of mankind: “I pray for them, I pray not for the world.” The elect church is the favourite of heaven, the treasure of Christ, the crown of his head, the bracelet of his arm, the breastplate of his heart, the very centre and core of his love. A husband should love his wife with a constant love, for thus Jesus loves his church. He does not vary in his affection. He may change in his display of affection, but the affection itself is still the same. A husband should love his wife with an enduring love, for nothing “shall be able to separate us from the love of God, which is in Christ Jesus our Lord.” A true husband loves his wife with a hearty love, fervent and intense. It is not mere lip-service. Ah! beloved, what more could Christ have done in proof of his love than he has done? Jesus has a delighted love towards his spouse: He prizes her affection, and delights in her with sweet complacence. Believer, you wonder at Jesus’ love; you admire it–are you imitating it? In your domestic relationships is the rule and measure of your love–“even as Christ loved the church?”

-Charles Spurgeon

MOLESKIN:
Greg to have our brother Rocket join us today. Love it when PAX get out to visit with us.

dproud of the turnout for painting at Cardinals family’s new home. What a blessing it was to see the men of F3 Knoxville being the feet and hands of Christ serving others in need.
ANNOUNCEMENTS:
AED – GO FUND ME is live, for now we will plan on AOQ carrying this item when we get. Ride along will be promoted to admin of the gofundme account, along with Lucille and Bobbit also in the circle of accountability. We will continue to raise funds until we reach our goal and then Lucille will purchase.

CSAUP Escape from Haw Ridge 4/14 currently have one team of 4 from Rampart, all welcome.

RUCK- Many opportunities to ruck this week including Monday night, Tuesday am, Thursday am

Shield Lock Bravo tooling up  contact Piston if you want in

 

CMU Headz – A Work of Your Hands

THE SCENE: Clear and cold at 36 degrees.F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead Clap
  3. Seal Squat
  4. Basilisk
  5. Merkins

THA-THANG:

  1. Mosey to blocks.
  2. Carry blocks to steps.
  3. Enjoy the steps (25 reps each):
    • Curls
    • Squats
    • Overhead Press
    • American Hammer (2 count)
    • Tricep Extensions
    • Heavy LBCs
  4. Hold a heavy Al Gore as each PAX runs up the steps and does a blockee.
  5. Rinse and repeat as time allows.
  6. Return equipment.
  7. RTB

MARY:

  • Freddy Mercury
  • BBS
  • Heal to Heaven
  • Box Cutters

    COUNT-OFF & NAME-O-RAMA
    7 Men

CIRCLE OF TRUST/BOM:
Isaiah 2:6

For you have rejected your people,
the house of Jacob,
because they are full of things from the east
and of fortune tellers like the Philistines,
and they strike hands with the children of foreigners.
7  Their land is filled with silver and gold,
and there is no end to their treasures;
their land is filled with idols;
and there is no end to their chariots.
8  Their land is filled with idols;
they bow down to the work of their hands,
to what their own fingers have made.
9  So man is humbled,
and each one is brought low-
do not forgive them!
10 Enter into the rock
and hide in the dust
from before the terror of the Lord,
and from the splendor of His majesty.
11 The haughty looks of man shall be brought low,
and the lofty pride of men shall be humbled,
and the Lord alone will be exalted in that day.
12 For the Lord of hosts has a day
against all that is proud and lofty,
against all that is lifted up- and it shall be brought low.

What idols do we have?  What are we worshipping out of the works of our own hands?

MOLESKIN:

ANNOUNCEMENTS:

What’s for dinner?

THE SCENE: it was a little cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Beginning of the best day ever..
Projectivators, big and little arm circles, Moroccan nightclubs, and a few merks
THA-THANG:
Appetizer- 50 pull-ups and 100 hanging crunches

Salad- hill runs with 7s. Diamond merks at the top and wide merks at the bottom.

Main Course- 13 block exercises 10 reps each: OHP, tri-x, bench press, butterfly bench, Freddy press, inside curls, outside curls, man-makers, sq thrusters, and  heavy dips.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 5 – what are we giving our strength to. Will it be worth it. Should we rethink where our energy goes?

ANNOUNCEMENTS:
ESCAPE FROM HAW RIDGE