F3 Knoxville

Tag: Sargent Slaughter

Loopy Guardrails

THE SCENE: 70 degrees, clear, dark and muggy just how we like it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night club | Newton’s Cradle | Cherry Pickers | Mountain climbers
THA-THANG:
Count off into groups of 3 for a Railroad Run the the bottom of the parking lot by the duck pond

Parking Lot Hill Loop

  • Bernie Sanders & Wheel Barrows (or bear walk if solo)
  • Lunge Walk & Crawl Bear down
  • Sprint and Frog Jump Back up

Guard Rail Loop – 3 stations (2 on guardrails on the East side of campus)

  • Station 1: Derkins x20, Guardrail hops x20
  • Station 2: Tricep Dips x20, Guardrail climbs x20 (Plank on ground perpendicular to guardrail, climb to hands on top of guardrail plank)
  • Station 3: 4 count Flutter kick x20, One leg Turkish Get ups x20 (10 each leg)

Mosey back to AO Flag: 10 Burpies, 10 Cross climbers

COUNT-OFF & NAME-O-RAMA
19 HIM’s for the Thang, 1 FNG, Welcome Mailbox.

6 HIM’s did a long run.

CIRCLE OF TRUST/BOM:
Eph 5:15-16 Look carefully how you walk, not as unwise but as wise, making the best use of time because the days are evil.  Therefore, do not be foolish, but understand what the will of the Lord is

Discerning the will of the Lord for your life and your behavior takes some personal rules.  They apply to you and are a little different for everyone, but you should have some guardrails in your life to keep you safe.  1 yr ago this past Sunday was my biking accident and I learned two things about guardrails
1) They are hard so don’t hit them but what is on the other side is worse

2) If you are by something that needs a guardrail, don’t go alone
Guardrails protect and direct
Personal Standard of behavior – Keeps you from doing spiritual damage to your life and those you love (Borrowed this definition from Andy Stanley)
* Simple but hard example: Alcohol – if you are getting drunk or more than one person mentioned your drinking as a problem, that’s a problem; that is sin.  Set some boundaries and hold to them.  Zero drinking for some, accountability for all.
* Harder to measure but way more common: Work-a-holic or crippling financial debt – get some guard rails up.  Set some spending limits, make lifestyle changes that put God and family first and work and money in the back seat.  Get a firm stop time on work and respect family time.
* Hardest thing for most men: Sexual sin.  How are you protecting your family from your sex drive crashing your marriage into the ditch?  Make some guardrails, yes rules.  Hitting a guardrail hurts, but learn to like them being there and then don’t hit them- don’t even get close.  They are there to protect you.
 * Even something as good as Fitness may need a guardrail – we can get so into F1 that we neglect other areas – we skip devotional times to post better times or more workouts.  Have guardrails to keep fitness from becoming an idol. Fitness is good but get some guardrails to direct you to the best thing in life – a life lived for Jesus Christ.

Learn to love the guardrails – it’s not a restriction to hate but protections that show God is moving in your life.

Put up some guardrails in your life, share them with a brother – don’t go alone where the danger is high and keep your life on the most God glorifying path.

MOLESKIN:
Keeping mind that guard rails are personalized and not prescriptive for all: share in the group me some of the guardrails that you have in your life that have protected you and that you would want some brothers to hold you too if you were getting too close or over the guard rail.
ANNOUNCEMENTS:
Prayers for a fellow HIM’s wife’s cancer diagnosis, Poolboy and Judge Judy & fam.

Recruit some FNG’s…. business cards available to help with that but your personal invite will work best!

Been a long time, JUCO…

THE SCENE: 71 and clear and muggy as hell.

F3 WELCOME & DISCLAIMER: Finally did it right this time.

WARM-O-RAMA:
1. 15 SSH – 4ct, IC
2. 15 Tempo Squat – 4ct, IC
3. 10 Arm circles – 4ct, IC (both directions)
4. 15 Merkins – 4ct, IC
5. 10 Cherry Pickers – IC

Form 2 Lines: Death March (last person 3 burpees, then run to front of line) to Physical Plant.

THA-THANG:
1. CMU: 20 bicep curls, 20 overhead presses, 20 squats, 20 BBS w/CMU
2. Bear crawl dragging CMU to Hill
3. Doras (partner-up): 1 partner starts on 100 merkins, 200 BBS, 300 squats while other partner starts on sprint w/CMU up/down the hill – switch off with partner until rep count complete. Return CMUs to Physical Plant.

4. Final Push: Sprint in big parking lot – light pole to light pole.

Mosey to Shovel Flag for Marys.

MARY:
Weed Whacker led in Flutter Kicks and WAXJOB led the Wax Job Special: ROW, ROW, ROW YOUR BOAT.

COUNT-OFF & NAME-O-RAMA
Booster, Mandolin, Spotter, Nutmeg, Finger Food, Trolley-RESPECT, Pool Boy, Guard Rail, Ginger, Mermaid, Commission, Chaco-RESPECT, Anchor Man, Jitters, Wax Job, 5K,5 Sgt Slaughter, Erector, Weed Whacker, J-Lo, Focus, Nadia, Gump, and me, Snaggletooth

CIRCLE OF TRUST/BOM:
We commit time and discipline to strengthening our physical bodies. How are we strengthening our spirits for the battles we are in? Ephesians 6: 10-18 gives us a good picture of the spiritual battle that wages around us.

The Armor of God
10 Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. 13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.

18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people.

MOLESKIN:
Once again, I’m moved by how blessed we are to be able to get better together. But I’m also amazed by the struggles that we have in our individual lives: marriage, family, work, church. Life is tough and not all of us are winning in our struggles, but there is tremendous hope in Christ: We are more than conquerors through Christ who loved us.

ANNOUNCEMENTS:
A few announcements were made…

JUCO IPC week 4-DONE!

THE SCENE: Nice! mid 60s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick:  15 SSH, 10 mountain climbers
THA-THANG:
Iron PAX challenge Week 4.  LAST ONE!!!

  • 100 merkins/squats and 200 yd coupon carry
  • 100 Bonnie Blairs/coupon swings and 200 yd coupon carry
  • 100 Walking lunges/squat thrusters w/ coupon and 200 yd coupon carry

3 rounds total for 900 total reps and 1800 yds of carries.

MARY:
Nada.  Some PAX helped others finish up.
COUNT-OFF & NAME-O-RAMA
22 crushed Iron PAX challenge week 4.
CIRCLE OF TRUST/BOM:
1 Thess. 5:17 “Pray without ceasing”.  My pray life has been something of a constant struggle. I just simply haven’t made it the priority it should be.  It should be part of our everyday lives and practically a constant state of mind.  Jesus warns against “meaningless repetition” in Matthew 6:5-8.  In context, it sounds more like he is calling out people who may try to sound good before men with their prayers and don’t have their focus on the fact that they are speaking to God.  However, I think it is reasonable to apply any meaningless prayer that one may say.  For example, I tend to have a standard before-meal prayer that I always use.  There is no real meaning and no true thankfulness behind it.  He says to “pray to your Father in secret” so that you don’t focus on being seen by men.  Make sure you are keeping your focus on speaking to your Creator.  Maintaining a relationship with God requires spending time in prayer with Him just like any relationship requires a time investment.  Sometimes it may be difficult to find the words, but if we put in the time, God will hear even if we don’t know what to say.
MOLESKIN:
Nice job to all the PAX this month for completing the Iron PAX challenge!
ANNOUNCEMENTS:

JUCO Slaughterhouse

THE SCENE: Bout 60 degrees and brisk with a high chance of smoke.  Named 38 as the “magic number” due to next day’s birthday.  19 PAX total, 2 FNG (Nadia and Focus)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 19; Cherry Pickers x 7; Overhead Clap x 19; Moroccan Nightclub x 19; Mosey to start point of Tha Thang

THA-THANG:
Set up in a parking lot with a 0.3 mile road/loop around it.  Each of 4 corners contained 2 exercises.  Wrote in chalk what exercises belonged in which corner.  Complete exercises in your corner, then run the perimeter; sprinting the short sides and moseying the long.  When you reach the 3rd corner from your start, do those exercises.  Rinse and complete until time is called.

Corner 1:  CMU shrugs (one in each hand) x 38 ; Lunges x 38 (count each leg)

Corner 2:  Broad Jumps x 38 (not bunny-hops like IPC) ; Pickle Pounders x 19 (4-count)

Corner 3:  Bent over rows x 38 (8x12x16 CMU assisted) ; Flutter Kicks x 19 (4-count)

Corner 4:  Little Man in the Woods x 19 (4-count) ; Diamond walk x 38

CIRCLE OF TRUST/BOM:
Joshua Chapter 24; Discussed that the most notable verse (actually, just the last line of verse 15) “As for me and my house, we will serve the Lord” is often taken out of context.  When seen/spoken alone without understanding the background for the verse, it can be taken as a snub/insult toward others rather than its true nature, which was a challenge by Joshua to the leaders of the Israelites (think massive crowd, not just a few people).  After serving as a proxy for God’s words, laying out all of the blessings that He had provided to Israel, he issues the challenge:  “If it is evil in your eyes to serve the Lord, choose this day whom you will serve, whether the gods your fathers served in the region beyond the River, or the gods of the Amorites in whose land you dwell.  But as for me and my house, we will serve the Lord!”  Emphasis on SERVE.  Issued a challenge to look deep inside and evaluate what and who we serve, and whether, if someone laid out a laundry list of our blessings, we were doing our part as individuals in our families, churches, and communities to serve them as God has served us.
ANNOUNCEMENTS:
IPC week 4 Friday morning; Early start:  5:15, regular start 5:30

The Tabata Bear on the Rock

THE SCENE: 75 and Perfect… except for the mountains of duck poop.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
17 SSH, 10 Angle Grinders, 10 Annies, 5 Apollo Creeds.  Small taste of things to come, Bear Crawl, Right Bear Crawl,
THA-THANG:

The Bear – Crawl up Jucomanjaro – Marked off every 100 feet there are exercises to get you to the next marker.   All crawling of some sort.  We had a Tabata timer set to 45 seconds on and 10 rest.  Starting at the bottom of Jucomanjaro:

  1. Bear Crawl
  2. Right Bear Crawl
  3. Reverse Bear Crawl
  4. Left Bear Crawl
  5. Bear Crawl
  6. Forward Crab walk
  7. Aligator Crawl
  8. Reverse Crab walk
  9. Bear Crawl
  10. Right Bear Crawl
  11. Reverse Bear Crawl
  12. Left Bear Crawl
  13. Bear Crawl
  14. Frog Hops
  15. Peter Parker Crawl with Merkins
  16. Plank Walk with Merkins
  17. Reverse Crawl
  18. Bear Crawl

CIRCLE OF TRUST/BOM:
Crawling on hands and knees up a steep hill in various directions is often what life feels like.  However, we climb knowing Christ is with us.  We climb knowing we are not alone.  We can climb in strength knowing we lean on God our redeemer — our true rock.

Ps 18:2 The Lord is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold.

Ps 19:14 May these words of my mouth and this meditation of my heart be pleasing in your sight, Lord, my Rock and my Redeemer.

Ps 28:1 To you, Lord, I call; you are my Rock, do not turn a deaf ear to me. For if you remain silent, I will be like those who go down to the pit.

Ps 31:2 Turn your ear to me, come quickly to my rescue; be my rock of refuge, a strong fortress to save me.

Ps 62:2 Truly he is my rock and my salvation; he is my fortress, I will never be shaken.

MOLESKIN:
Lifting up Pool Boy!