F3 Knoxville

Tag: Slappy

5/11 Moving Weight

THE SCENE: 61 F, Cloudy and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Projectivator, Tempo Squats, Tempo Merkins, Arm Circles (forward and backwards)
THA-THANG:
Divided into groups of 3 with 4 stations.  Each station had 3 exercises, but only one had a count.  Each person takes an exercise.  When the guy with the exercise with the count finishes, then the station rotates around the exercises.  About every five minutes call for the groups to rotate stations.

Station 1 – Deadlifts x 12, Figure 8 (Hold a weight at full arm extension and move it in a figure 8), Curls

Station 2 – Suitcase Squat (Hold a weight in one arm to make you off balance and squat) x 10, Fly, Dips

Station 3 – Heavy Lunge x 10 ea., Row, Derkin

Station 4 – Single Leg Pickle Pointer x 12 ea., Weighted Arm Circles, Overhead Press

MARY:
Got back in time for some Mary, including Basilisks, Boxcutters, Hello Dollys, Imperial Squawkers.
COUNT-OFF & NAME-O-RAMA
Had a guest Peffercorn from F3 Spring Hill who was coming through town for work
CIRCLE OF TRUST/BOM:
Recounted a conversation with my sister on my 40th birthday.  We talked about the story of the Vinegar Tasters from the Tao of Pooh.  Three figure represent Buddha, Confucius and Laozi.  Each are drinking from a pot that is understood to be life.  Confucius finds it bitter, because in Confucianism life is not understandable and all you can do is follow tradition.  Buddha is indifferent since Buddhism teaches non-attachment, so you are not supposed to care about how it is.  Laozi looks to be enjoying it since life is sweet.

As we grow older, we are often told that it gets worse from here.  Things hurt more.  You can’t do the things you once could. The point from the story is that this is perspective.  The same circumstance can be viewed from a positive or negative light.  If you hurt more after exercise, you can also be happy that you CAN exercise.  If you are struggling with your family, then you can be grateful you have family you like enough to worry over.
MOLESKIN:
If I did a similar workout again, I would probably try to switch around the groups some to allow people to interact with different people throughout the work out.
ANNOUNCEMENTS:
Talked about upcoming Hardship Hill

Fire in the Hole!

THE SCENE:  47 and clear.
F3 WELCOME & DISCLAIMER:  Administered.
WARM-O-RAMA: 

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

THA THANG:

Mosey to the fountain.  Grab a spot on the benches.  10 Derkins. 9 Carolina dry docks. 8 shoulder taps. 7 hand lease derkins.  6 newton’s cradle.  5 Derkins. 4 Carolina dry docks. 3 shoulder taps. 2 hand lease derkins.  1 newton’s cradle.

Short mosey to the civic offices.

Split into 2 teams.  One die with numbers 1,2,3.

Team 1 rolls the die, then runs that number of laps.

While Team 1 runs, Team 2 works through the exercises until laps are completed.

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

When list is complete, 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.  Play the song “Turn it Up” by Oh the Larceny.  SSH in rhythm with the music – burpee each time they sing “Turn it Up!”

COUNT-OFF & NAME-O-RAMA

11 men, including FNG “Fire in the Hole”

CIRCLE OF TRUST/BOM:

1 Samuel 10.  Then Samuel sent all the people away, each one to his home.  Saul also went to his home at Gibeah, and with him went men of valor whose hearts God had touched.

By God’s grace, I would love for that to describe each of us.  A man of valor, whose heart God has touched.

Valor – “strength of mind or spirit that enables a person to encounter danger with firmness – courage and decisiveness”.

Men of Valor are elusive in a world that’s lost its moral compass, yet every man should strive to be one.

We can aspire to be the men God calls us to be – men of integrity and honor.

What makes a man a HIM?  Attending F3 workouts?  No!  A man is a HIM only if he is living a life of high-impact.  (hat tip to Archie).  Do, rather than seek to seem.  BE a HIM!

MOLESKIN:

Prayers of praise for Rex and Mr. Platfoot.  Prayers of supplication for Tuba, Feeny’s church, Ms. Ocho.

Welcome FNG “Fire in the Hole!”

Favorite quote of the morning, “What kind of coffee is this?  Guatemalan?!?”

ANNOUNCEMENTS:

Job 42:5

THE SCENE: cloudy with some rain
F3 WELCOME & DISCLAIMER:

Was given
WARM-O-RAMA:
SSH, KNOXVILLE CHERRY PICKERS, thread the needle, Tempo merkins  Tempo diamond merkins

THA-THANG:
36 minutes of EMOM: every minute different exercise,  5 second rest. Rince repeat 3x

  • OHP
  • ROWS
  • CMU SQUATS
  • CMU SWINGS
  • CURLS
  • FREDDIE MERCURY

run one lap around the parking lot. Then Did Thunderstruck.  Mosey back to AO  flag

MARY:
Moving hello dolly that Slappy led. Then awkward turtles then some duck jousting
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“I have heard of you by the hearing of the ear, But now my eyes see you” Job 42:5
MOLESKIN:
God allows obstacles to help us remember that he wants us to see Him and have a more personal relationship with him
ANNOUNCEMENTS:
Hardship Hill

You Vs You, Martha Vs Mary

THE SCENE: Near 60 but dodged the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 Count), Cherry Pickers x 4 (4 Count), Mountain Climbers x 15 (4 Count)

THA-THANG:

  • 4 evenly spaced cones or lines ~10 yards/30 feet apart

    The Workout:

    • Part 1:  RUN
    • 10 minute timer
    • Start the timer, then…
    • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
    • Run from Line 1 to Line 3 (~20 yards) and back to Line 1 
    • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
    • That is 1 rep
    • Rinse and repeat as many times as you can in the 10 minutesds.

    1 minute rest

    • Part 2:  AMRAP
    • 3×2 minutes timer
    • Count the total number of reps (cumulative, not individual)
    • Start the timer, then…
    • 2 minutes AMRAP SSH
      • (no rest)
    • 2 minutes AMRAP High Knees (count 1 leg)
      • (no rest)
    • 2 minutes AMRAP mountain climbers (count 1 leg)

    3 MINUTES REST AND RECORD 1st ROUND # OF REPS

    Now…REPEAT the full routine – starting over with your rep count

CIRCLE OF TRUST/BOM:
Luke 10:38 Now as they were traveling along, He entered a village; and a woman named Martha welcomed Him into her home. 39 She had a sister called Mary, who was seated at the Lord’s feet, listening to His word. 40 But Martha was distracted with [q]all her preparations; and she came up to Him and said, “Lord, do You not care that my sister has left me to do all the serving alone? Then tell her to help me.” 41 But the Lord answered and said to her, “Martha, Martha, you are worried and bothered about so many things; 42 but only one thing is necessary, for Mary has chosen the good part, which shall not be taken away from her.”

No matter how busy you think you are, there is only one thing you must do on any given day – grow closer to God. Even if a man gained the whole world but forfeit his soul, he has gained nothing. Grow first thing in the day and then again throughout the day because only one thing is necessary. Give the rest of your life the leftovers.

 

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