F3 Knoxville

Tag: Slappy

The Rule of Lurches

THE SCENE: Cool spring morning, don’t get much better. Waxing crescent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Hairy Rockettes
  • Imperial Squawkers
  • Tempo Lunges
  • LBACs
  • Grady Corn
  • Moroccan night clubs
  • Cherry pickers

THA-THANG:

  • Mosey to the recruiting center, grab a block
  • CMU pyramid (5, 10, 15, 20, 15 10, 5)
    • Curls
    • Lunges (each leg)
    • OHP
    • Squats
    • Extensions
    • Rows (each arm)
    • 1/2/3/4/3/2/1 pull ups
    • 1 Irkie Dirkie
    • Stopped at 0600
  • Grab a battle buddy and a log
    • Lurches – together, lunge step forward, at the top golden arch to the other shoulder
    • To the top of the parking lot
    • 5 power merkins each
    • To the bottom of the parking lot

MARY:
We definitely did a little
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

I would like to propose a few types of rules that people live by

Rule of War – Do it to them before they do it to us

Eye for an eye – Don’t do worse to them than they did to you

Silver rule – Don’t do to others what you don’t want them to do to you

Golden rule – Do unto others what you would have them do to you

God’s rule – Love your neighbor as yourself (Leviticus 9:18)

Jesus new commandment – Love one another as I have loved you (John 13:34)

Now, if I were a preacher, this could be a whole sermon series, but since I am not, I just want to hang out around last step. When one reads “Love your neighbor as yourself”, it lands as the highest demand that you could make on someone. In fact, I think most people don’t really distinguish the top three tiers of this list. But I think there is actually a lot going on up here at the top.

My eyes have been most opened to this as, over the past ten years, I have attempted to be a father to my son. Being a father has demanded from me an enormous amount of growth, which I frankly didn’t think I needed before I started. When I was married without children, I pretty much had the whole “love your neighbor” thing down. I was a pretty charismatic guy who knew how to steer a situation toward good outcomes, and pretty much did right by all, at least on a comparative scale. And having a baby made it tougher, cause it was exhausting, but I had served on a submarine, so sleep deprivation was kinda normal already. But then the boy turned two and things went downhill. For some reason, he didn’t obey my every word, in spite of my very good imitation of the way good parents act on TV. As the years went on, I descended into a mindset of figuring out how to force my son to behave, and as my methods escalated, I started realizing that I didn’t like the path I was on. But I was caught in a mental trap, on one side an intense responsibility to “raise him right” and an intense reality of how things were actually going.

Eventually, I arrived at the realization that the difference was the rule. For most people, I lived in the golden rule zone, treating them the way I wanted to be treated. But with my son, I was operating on the next level up, I was loving him as myself. Trouble is, I didn’t love myself very well. While on the exterior I was all relaxed and friendly to others, internally I was a slave driver. My son had the unfortunate experience of actually being loved by me more. Pride played a huge role in this, leading me to have low expectations of others while demanding more and more of myself, primarily in the form of external performance. But with Paul, I expected everything, even more than myself because he had the full attention of potentially the greatest dad ever born.

And that’s the genius of Jesus’ new commandment. Rather than allowing my own, twisted internals to set the standard, the expectations are nailed to a cross. I need to stop trying to make a better version of me and start acting like Him.
MOLESKIN:
Ran out of time for my planned work at the wall. Maybe next time.
ANNOUNCEMENTS:
Hardship Hill, Forg3, Dragon boat race

Bleacher Races

THE SCENE:  51 and clear.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Phelps
  • RFTS – LIH
  • Fence steppers
  • Down/up dog
  • Tempo merkins
  • Parker merkins
  • Tempo squat
  • Squat jump 180

THA THANG:

Mosey to the track.  Starting at one goal line, sprint to the other goal line.  Every 10 yards, rotate yourself 90 degrees clockwise, so you end up running, side shuffle, bernie, side shuffle, etc.

Short mosey to point out 3 key locations.

Split into 2 teams.  We have one die with numbers 1,2,3,1,2,3.

Team 1 rolls the die, then runs to the respective location (1, 2, or 3) and to the top of the bleacher steps – then back.

While Team 1 runs, Team 2 works through a list of 10 exercises.

When first man from Team 1 returns, the other team rolls.

Once the full list of 10 exercises is worked through, knock down a cone and start again.

Repeato until one team knocks down 3 cones.

Exercises:

  • 10 Monkey Humpers (4-count)
  • 15 Mountain climbers (4-count)
  • 10 Iron Mikes (10 each leg)
  • 15 Side crunches (15 each side)
  • 15 Squat jump 180s
  • 15 BBS
  • 10 Parker Merkins
  • 15 Star jacks
  • 15 Carolina dry docks
  • 20 LBCs

MARY:

Mosey back to the flag.  Roll the die and do 10x the number for our reps;

  • Merkins
  • LBCs
  • Diamond merkins
  • BBS
  • Burpees (rolled a 3….30 burpees to finish, yuck!)

COUNT-OFF & NAME-O-RAMA

10 men and 1 2.0!

CIRCLE OF TRUST/BOM:

I’m thrilled that Shamrock is launching ShieldLock groups.  Behind your wife and kids, these close relationships with men are the most important relationships that you’ll have.  Your SL offers so many benefits – one is perspective.  They can watch your six and alert you to hazards that you can’t even see.

MOLESKIN:

Prayers for Mermaid’s wife’s aunt, Joy.  Prayers for all the kids and teachers doing standardized testing this week.  Prayers for Anchorman and his family as he returns home from a mission trip.

ANNOUNCEMENTS:

We aren’t animal

THE SCENE: clear  and chilly
F3 WELCOME & DISCLAIMERWas given.

WARM-O-RAMA:
Little Baby arm circle forward and back

Tempo merkins

Downward dog, upward dog,

Zebra butt kicks, awkward turtles

THA-THANG:
Mosey to the bricks for 6 rounds of gorilla complex

  • 8 curls
  • 8 pull ups
  • 8 OHD pree
  • 8 triceps extensions
  • 8 merkins

The we did 10 rounds of yoke walk. Picking up a heavy log and Pax pair up to carry it.

 

MARY:
Two rounds of 10 reps of zebra butt kicks and awkward turtles.

Then two rounds of duck jousting

Duck walking  and trying to knock another PAX, down.

then a 1 minute of Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Then God said, “Let us make man in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth.” So God created man in his own image, in the image of God he created him; male and female he created them. And God blessed them. And God said to them, “Be fruitful and multiply and fill the earth and subdue it, and have dominion over the fish of the sea and over the birds of the heavens and over every living thing that moves on the earth.”

Genesis 1:26‭-‬28

MOLESKIN:

God in his sovereignty,  tells us 4 times that we are made in his image and in today’s day were identity is being challenged we need to remember to look to God, and accept his gift of love through salvation and remember he came to earth in the form of man to so we could have fellowship again .

Below is something that was apart of my morning devotion.

ANNOUNCEMENTS:
Hardship hill is coming on memorial day

Queen for your Queen

THE SCENE: Cool and Clear, brisk for Spring but totally perfect, waning gibbous overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hairy Rockettes
  • Cheerleaders
  • Moroccan nightclubs
  • Grady corn
  • Cherry pickers
  • Mountain climbers
  • Tempo merkins
  • Pickle pounders
  • Pickle pointers

THA-THANG:

  • Mosey to the Friendship Bell
  • Bicycle race 3:04
    • 20 4-ct freddies, 5 rowboats x5
    • 10 4-ct mountain climbers, 5 pickle pounders
  • Another one bites the dust 3:37
    • Mucho chesto at songs pace
    • 10 Catalina wine mixers
  • Hammer to fall 3:40
    • 20 4-ct American hammers
    • 20 imperial squawkers
  • Headlong 4:33
    • 20 drydocks, run
    • 20 basilisks, run
    • 10 dive bombers, run
    • 10 speed skaters, run
    • Repeat to end of song
  • Breakthru 4:09
    • 20 squats
    • 20 Lunges
    • 20 step ups
    • 20 dips
    • 20 hello Dolly’s
    • Repeat to end of song
  • Flash 2:48
    • Indian run around the loop
  • Mosey to the pool wall
  • I want it all 4:01
    • 6 Wall ups
    • 6 BttW shoulder taps
    • Wall sit until they say “I want it all”
  • RTF

MARY:
No time, and I had Bohemian Rhapsody all ready to go…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

In F3, we spend a lot of time talking about working out, but there is another part of fitness that we rarely talk about, what I would call the silent majority of fitness, the queen. Exercise is awesome, but without the right supplies, it won’t make the change we are hoping for. Trouble is, there are so many different aspects and topics and controversies that can muddy the water. So I just wanted to touch on some of the basics that I think are generally agreed upon.

  • You can’t out-king your queen, or another way I have heard it said, you can’t outrun your fork. There is not an amount of exercise you are capable of doing that will allow you to eat whatever you want. Your ability to consume calories Completely outpaces your ability to burn them
  • In – out = accumulation. That’s it. There are no tricks to understanding your weight. If you eat more than you burn, you will accumulate.
  • Drink water. Signals from the body can be confusing, and it common to try and address thirst by eating! Before you eat, drink water to make sure you are actually hungry. Also, you will feel way better and it will help manage the stunning amount of salt in the American diet.
  • Quality protein. We 90s kids were raised in a world that seemed to think protein was outdated, so we have bad habits about eating primarily carbs. An exercising man should eat about 1 g of protein per 2 pounds of body weight. That’s more than the nutrition facts imply, unless you weigh less than 100 lbs. Try to center your meals on a food that is high in protein, which my rule of thumb is 25% or more of the calories from protein. If you don’t want to do the math, more grams of protein than fat is a good place to start and pretty much avoid things made with grains.

MOLESKIN:
Something different for each song was kinda fun, but it was too much briefing. Shoulda made a sheet or something.
ANNOUNCEMENTS:
ESCAPE FROM HAW RIDGE!!!!!

Y-12 LA-LA

THE SCENE: Beautiful, high 50’s.
F3 WELCOME & DISCLAIMER: Done!
WARM-O-RAMA:
15 SSH
12 Seal Claps
12 SSH
12 Imperial Walkers
5 K-Town Cherry pickers
12 Morrocan Night Clubs
Taylor Phelps it out
Mosey to the new course, “Y-12”.

THA-THANG:
Start at the bottom of Y-12, run to the next light pole and do the exercise on the card, rinse repeat:
There are 12 light poles to the top.

  • L – Lunge Walk to first light pole
  • A – 20 Merkins
  • L – 20 Ballerina Squats (Squat up to tiptoes)
  • A – 20 Freddie Mercuries (2-count)
  • L – 20 Monkey Humpers
  • A – 5 4X4’s (Burpee with 4 Merkins and 4 Mountain Climbers)
  • L – Karaoke to the next pole
  • A – 20 LBCs
  • L – 20 Calf Raises
  • A – Side planks (20 seconds each side)
  • L – 20 Jumping Lunges
  • A – 20 High, Slow Flutter kicks (2-count)
  • LALA at the Top – 20 Smurf Jacks, 20 Hand Release “Chuck Norris” Merkins, 20 High Knees, 20 Oblique crunches (10 each side)
  • Run back to the bottom and repeat until time is up.

MARY:
Four minutes o’ Mary in doses of 12 reps.
COUNT-OFF & NAME-O-RAMA
Done!
CIRCLE OF TRUST/BOM:
Matthew 7:16. “You will know them by their fruits.” Fruit takes time to develop and show. Watch your fruit.  Watch the fruit of those you let into your inner circle or are getting close to. Watch the fruit of those who are motivating you to do something – is the motivation using your desires out of line or building on God’s desires for you?
MOLESKIN:
Praise report and request for prayer from Bobbitt about progress on a liver transplant for J***e.
ANNOUNCEMENTS:
Lots of good chatter about Escape from Haw Ridge – everyone at The Project has an assignment, see Slappy.