F3 Knoxville

Tag: Slappy

Now THAT’S Impressive

THE SCENE:  High 40s and clear.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

OYO

THA THANG:

IPC Week 4!

  1. 100 Gas Pumpers
  2. 50 Jump Rope
  3. 1 mile run
  4. 25 Hello Dollies
  5. 25 Burpees
  6. 50 Jump Rope
  7. 400-meter run
  8. 25 Hand Release Merkins
  9. 25 V-Ups
  10. 50 Jump Rope
  11. 400-meter run
  12. 25 Leg Raises
  13. 25 Jungle Boi Squats
  14. 50 Jump Rope
  15. 400-meter run
  16. 25 4-count flutter kicks
  17. 25 Bonnie Blairs (hard way)
  18. 50 Jump Rope
  19. 400-meter run
  20. 100 Big Boy Sit-ups
  21. 50 Jump Rope
  22. 1 mile run

MARY:

Fagettabowtit.

COUNT-OFF & NAME-O-RAMA

Me and 13 of the best men I know

CIRCLE OF TRUST/BOM:

You finished Week 4 of the Iron PAX Challenge!  Impressive!  You ran 3 miles and completed 700 reps of exercises!  Very impressive!

You know what I find MORE impressive?

  • All 14 of you set an alarm to go off this morning. You got yourself out of bed and came out here knowing what we were planning to do.  Your determination is impressive. 
  • At one time, each one of you came out here in the dark, without knowing another man, and decided to give it a go. If you were like me, your first day kicked your butt – but you came back.  Your resolve is impressive.
  • Many of you have done this for months or years on end. Continually subjecting yourself to these trials to become an increasingly better version of yourself – and to challenge your brothers out here to do the same.  Your consistency is impressive. 
  • Many of you lead Qs. You lead five to ten other men in exercises, a thought, and a prayer.  It might be uncomfortable and intimidating, but you do it because you know that you get better at leading by practicing leading.  Your leadership is impressive.
  • When you lead, several of you have shared from the heart – your struggles, your challenges, your setbacks – you’ve been transparent in this ball of man. That takes real courage.  We may impress each other with our strengths, but we relate to each other through our weaknesses.  Your transparency is so impressive. 

Iron sharpens iron and that’s what we are doing out here.  Each and every one of you made a commitment to be here.  I watch you getting stronger and faster, building your endurance, building your toughness, growing your faith, growing as leaders, and challenging the rest of us to do the same.  That is so impressive and I’m grateful for you men.

Throughout scripture, Jesus was impressed by people on several occasions.  What was it that impressed Him?  Not material things…  Not power…

Jesus is impressed by humility.

  • He said, “Whoever humbles himself like child…is the greatest in the kingdom of heaven” (Mathew 18:4).
  • The Canaanite woman who said “even the dogs eat the crumbs that fall from their masters’ table” impressed Jesus (Matthew 15:27).
  • About the sinful tax collector who beat his chest and prayed, “God, be merciful to me a sinner”, Jesus said he left justified (Luke 18:14).

Jesus is impressed by faith.

  • The centurion in Capernaum who pleaded, “just say the word, and my servant will be healed…” – impressed Jesus (Matthew 8:10)
  • About the blind beggar near Jericho, Jesus said, “Your faith has made you well.” (Luke 18:42).
  • All over Scripture we read about Jesus in heaven sitting at the right hand of God. In Mathew, Mark, Luke, John, Hebrews, Colossians, Revelation… And then there is a description in Acts 7.  Stephen, just before he is killed for his faith, looks to heaven and sees Jesus standing at the right hand of God.  You know what literally gets Jesus on His feet?  Persistent faith.

Maybe we could train ourselves to be impressed by the same – faith and humility. 

MOLESKIN:

I wish I could say it as elegantly as he did… Ocho mentioned after the BOM that faith and humility are hand-in-hand with each other.

I’m impressed by Ocho for coming out these last couple of months and showing real progress in his fitness.  You’ve showed grit, brother!

Likewise, I’m impressed by Papa Lock for making time in his crazy schedule to post several times a week – he too is making steady progress.  Stick with it – and you’ll be unrecognizable in a year!

I’m impressed by Skewer for leading Qs – each one better than the last – and for courageously sharing his struggles during some of his BOMs.

I’m impressed by Slappy for posting today – despite his injuries – and gutting it out through the entire IPC.  GRIT.

I’m impressed by Borg for being able to run circles around me at 59 years old – and for continuing to demonstrate that age is just a number.

I’m impressed by Rocket for his long-term steadiness and tenacity to work through obstacles and keep getting stronger

I’m impressed by Boy George for nearly completing his insane race last weekend

I’m impressed by Erector for conceiving this merry band of misfits – and for being a machine out there today.

I’m impressed by Bobbitt, who has been with us for a little over a year and has totally transformed his fitness level – and emerged as one of the region’s best AOQs.

I’m impressed by Tuba for the steadfastness he demonstrates in his life and his parenting – and for wearing shorts even in the dead of winter

I’m impressed by 3-Peat for his resolve to show up over and over again – not listening to the devil on his shoulder telling him to sleep in today

I’m impressed by Oh Brother for posting with us just days after moving to town – and coming back out two days in a row now

I’m impressed by Mathlete for leading this group well and challenging us all to accelerate our fitness, fellowship, and faith.

ANNOUNCEMENTS:

  • Today – Shovel flag handoff at the Asylum PM
  • Oct 8 – 2.0 Workout
  • Oct 27: Halloween event in Oak Ridge
  • Nov 5: Brolympics at the Asylum
  • Dec 10: Oak Ridge Christmas parade

IPC week 3-the Project

THE SCENE: a little warmer than it has been lately (upper 60s)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 tempo squats, 15 Moroccan night club
THA-THANG:

5 ROUNDS OF:

  • 20 Coupon Presses
  • 20 Burpees
  • 20 Curls
  • 20 V-Ups
  • 20 Goblet Squats
  • 13 Man-Makers
  • 400M Run

One extra 400M run at the end
MARY:
IPC…enough said
COUNT-OFF & NAME-O-RAMA
10 at the Project this morning
CIRCLE OF TRUST/BOM:
“Woe to you, scribes and Pharisees, hypocrites! For you are like whitewashed tombs which on the outside appear beautiful, but inside they are full of dead men’s bones and all uncleanness. So you, too, outwardly appear righteous to men, but inwardly you are full of hypocrisy and lawlessness.” – Matthew 23:27‭-‬28 NASB1995

This is just one of many things that the Pharisees were doing that Jesus teaches against. How often do we do the same things? We are to always be true and never try to act righteous just when we are seen by men. God is always watching! It is He who we should be pleasing. We are to be the same person in all aspects of our lives. We can’t be a truly godly man and be ungodly every where but Church at the same time.

MOLESKIN:
It was nice to share in the misery that is Iron PAX with my brothers!
ANNOUNCEMENTS:

Claiming Territory

THE SCENE: Perfect fall morning, low 60’s, a little drippy, gloom to spare
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • LBACs
  • Windmills
  • Hairy Rockettes
  • Tempo Squats
  • Tempo Merkins

THA-THANG:

  • Mosey to Friendship bell
  • Dora – One does work, other bernie/sprint @ lightpole
    • Step ups (150)
    • Derkins (100)
  • Mosey to K-25 Hill
    • 7s – Bobby Hurley/Drydocks
  • Mosey to Pond Loop
  • Dora – One works while other runs loop
    • Flutter Kicks (300)
    • LBCs (300)

 

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
In Mere Christianity, Lewis discusses the way in which we are accountable for our moral decisions. He points out that we should not be much invested in the practical outcomes of our actions, because these are dependent in large part upon circumstance, both of ourselves and our surroundings. He points out that while resisting drink may be only a mild strain for a man not inclined to drunkenness, for another it may be a monumental effort of the will to go even an hour. While we tend to judge the sober man more favorably than the man who resisted only an hour, God accounts for all the “raw material” we were given. Rather, His interest is the way that each choice is affecting the kind of person we are becoming, every tiny choice leading us either to be more heavenly or more diabolical. He goes further, using the analogy of war, to point out that every small concession we make to our vices is territory that we have surrendered to the enemy, from which he can launch later assaults.

I experienced this quite clearly yesterday when, at the end of a long meeting, we entered into an hour long spiral where all the work was finished, but folks kept wanting to restate and rehash the decisions, tediously extending the meeting without gain. I got frustrated, and as a concession, allowed myself unrestricted access to my candy stash while I annoyedly waited for the end. This morning, I could see clearly that this one concession had cascaded into a series of poor decisions for the rest of the night including extra dessert, extra drinking, and an inordinately late bedtime for the whole family. [I didn’t know this when I gave this Word live, but this culminated in my kids struggling to get ready and my son being late to school].

My takeaway was this: don’t waste time congratulating myself because of how good things are, it’s largely not my doing. Instead, keep my eyes on things eternal, by making good decisions, with special attention to the temptation to make small concessions, because these small decisions will be seeds that grow up.
MOLESKIN:
Tuesday IPC was heavy, so I went with a nice traditional Dora bootcamp. Hopefully worked out some stiffness in the shoulders, back, and legs.
ANNOUNCEMENTS:
Kids Tri – Sept. 24th, 2.0 workout in October, Project T-shirt sale is ending soon (Sept. 17th), Brolympics November 5th.

Diligently

THE SCENE:  54 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:  OYO

THA THANG:

IPC Week 2

Line 1: 5 Blockees, then rifle Carry 25 yards to Line 2.

Line 2:  CMU exercise, then farmer carry back to Line 1.

AMRAP for 45 minutes

Line 2 exercises were;

  • 10 We’re Not Worthy
  • 15 Goblet Squat
  • 20 Tricep Extensions
  • 25 CMU Swings
  • 30 Curls

MARY:

None

COUNT-OFF & NAME-O-RAMA

12, including FNG Pleasantville

CIRCLE OF TRUST/BOM:

“Diligently”: adverb.

  1. in a way that is careful and uses a lot of effort.
  2. With conscientious and persistent effort or attention.

In Scripture, we are commanded to diligently teach our children about God and His Word.

Deuteronomy 6:4-7 “Hear, O Israel: The Lord our God, the Lord is one.  You shall love the Lord your God with all your heart and with all your soul and with all your might. And these words that I command you today shall be on your heart. You shall teach them diligently to your children.”

I’ll suggest that the vast majority of the way we “teach” our children is not with words, but through our modeling.  What you think, say, and do will make a profound impression on what your sons and daughters will think, say, and do as they grow into maturity.

Does that mean we put on an act for them?  No. “Your kids learn how to love God by watching how you love God. While you are called to disciple your kids, the call is not to give them a fictitiously polished version of yourself.” (Hat tip to Matt Chandler).  But as HIMs, we must Get Right and put persistent effort or attention toward Living Right and Leading Right.  

Two chapters before the commandment to teach our children diligently, we are commanded to diligently…take care of our own souls.

Deuteronomy 4:9 “Only take care, and keep your soul diligently, lest you forget the things that your eyes have seen, and lest they depart from your heart all the days of your life. Make them known to your children and your children’s children.”

– “It has been said that as goes the family, so goes the world. It can also be said that as goes the father, so goes the family.” Voddie T. Baucham Jr., Family Shepherds: Calling and Equipping Men to Lead Their Homes

“A man cannot give away what he himself does not possess” (Q Source 2.4, Positive Habit Transfer).

MOLESKIN:

IPC Week 2…WOW!

PRAYERS / ANNOUNCEMENTS:

9/24     Kids triathlon (The Project is a race sponsor!)

10/27   Oak Ridge Halloween

11/4     Brolympics

12/2     Knoxville Christmas parade

12/10   Oak Ridge Christmas parade

Isometricovery

THE SCENE: Clear skies, cool fall breeze, 65ish
F3 WELCOME & DISCLAIMER:  Done!
WARM-O-RAMA:
Mosey for a bit, then SSH, Moroccan Night Club, Knoxville Cherry Pickers, Sideways Cherry Pickers, LG arm circles FWD/BWD, Mosey to the coupons

THA-THANG:
Isometric movements with weights as a recovery workout for IPC off day.  Range of motion and control with coupons.

  • 20X 8 count curls, mosey, 20X 8 count curls
  • 20X 8 count squats, mosey, 20X 8 count squats
  • 20X 8 count overhead press, mosey, 20X 8 overhead press
  • 20X 8 count kettlebell swings, mosey, 20X 8 count kettlebell swings (yes, in slow motion)
  • 10X 8 count American hammer
  • Long mosey back to flag

MARY:
Atlas Shrugged
COUNT-OFF & NAME-O-RAMA.

8 PAX

CIRCLE OF TRUST/BOM:
Recovery takes discipline – to slow down and sometimes do nothing (or something that feels like nothing) as a planned part of an intense training period can payoff big time in performance.  Recovery workouts after intense exercise like the IPC workouts can help prevent injuries from overtraining.
MOLESKIN:
The workout was disappointingly slow at first, but a few winges were heard as the isometric exercises did their work, especially when we got to the “slow-motion” Kettlebell swings when there was no momentum to raise the coupon on either end of the pendulum.  Thanks for the honor of leading the Q, you all are an inspiration to me.