F3 Knoxville

Tag: Slappy

Heavy PT @ The Project

THE SCENE: 31
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Lap around Parking Lot
  2. Projectivator x10
  3. Squat (4-ct/IC) x10
  4. Tempo Merk x5 + 5 Merkins
  5. Mtn Climber x10
  6. 10 Burpees OYO
  7. Stretch OYO
  8. Mosey to Recruiting Ctr

THA-THANG:

  • FLORA 1-2-3 (partner up, 1CMU/PAX)
  1. Upper: P1 – 100 Diamond Merk (switch every 10), P2 – Plank on CMU, P1+P2 Lap Parking Lot with CMU
  2. CORE: P1 – 200 LBC (switch every 20), P2 – Hold legs 6” w/ CMU above head, P1+P2 Lap parking lot with CMU
  1. LOWER: P1 – 300 Squats w/ CMU (switch every 25), P2 – Al Gore with CMU, P1+P2 Lap parking lot with CMU
  • S-L-O-W CMU Rifle Carry Indian Run – last pax 2 blockees, then “sprint” to front of line towards AMSE or Tinseltown stairs
  • Partner CMU Stairs @ AMSE or Tinseltown Stairs – Partner 1 does CMU exercise, while Partner 2 takes the stairs and back (with or without CMU)
  1. Curls
  2. OHP
  3. Single-arm Rows

[didn’t have time for the rest of this good stuff! next time…]

  1. Tricep extensions
  2. Squats
  3. Lunges
  4. Flutterkicks
  5. Good Mornings

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
6STRONG

CIRCLE OF TRUST/BOM:

A few verses about the Friendship of Jesus and intimacy with Him that we’re made for.

A Friend loves at all times; a brother is born for adversity.
A man of many friends may come to ruin, but there is one who sticks closer than a brother.

14 For this reason I kneel before the Father, 15 from whom every family in heaven and on earth derives its name. 16 I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, 17 so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, 18 may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, 19 and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.

20 Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, 21 to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.

MOLESKIN:
Been a long time since I’ve Q’d at the Project…

ANNOUNCEMENTS:
Oak Ridge Halloween, Brolympics, see Slack for all the goods

RushTheField

The Scene

Perfect!

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

Motivators 

Imperial Walkers

Harry Rockets

Hand Release Merkins (Ended up being regular Merkins because it was wet)

Tha-Thang

We split into 3 groups of 4 and proceeded with the below workout. The football field was locked so we used the big parking lot at the far end of campus.

 

Rush the field

 

80 lb sandbag

Carry from curb to curb

Others run to “50 yard line” and do 5 burpees and run back. Rotate so that each member has a turn with the sandbag.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

45 lb kettlebell

Deadlift to high pull 

Run to “goal post” 10 squat jumps, run back. Rotate so that each member has a turn with the kettlebell.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

40 lb ruck plate

Overhead/chest height march to squat

Run to opposite “goal post” and do hillbilly squat walkers, run back. Rotate so that each member has a turn with the ruck plate.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

Completed the same series again but the ruck plate station turned into curl and press and the kettlebell station turned into swings.

 

Mosey back to the shovel flag with the objects in tow. 

Mary

5 burpees (Because burpees are the best)

10 count squat to finish

COUNT-OFF & NAME-O-RAMA

12 High Impact Men

COT/BOM

Are your goals really To Do List items. We were challenged by our current or future goals that we have set for ourselves. When making a goal it should be something that as a little risk/opportunity for failure. This allows you to push harder in your mind. If you “goals” are always 100% achievable are they really goals, or are they items to just check off your To Do List?

MOLESKIN:

ANNOUNCEMENTS:

Hot Pursuit

THE SCENE:   31 and clear
F3 WELCOME & DISCLAIMER:  Skipped for you bunch of veterans
WARM-O-RAMA: 

  • Michael Phelps
  • RFTS / LIH
  • Growing arm circles
  • Imperial walkers
  • Squats
  • Down/up dogg
  • Merkins
  • Mosey to the pool wall for 10 wall-ups

THA THANG:

Mosey to the playground;
Max pull-ups
Partner-up:  Max sit-ups in 1 minute

Mosey to the bell
Max merkins in 1 minute
1.5 miles for time

MARY:

Max burpees in 5 minutes

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know

CIRCLE OF TRUST/BOM:

Once upon a time, I was dating a real hottie – the whole package; legs…hair…figure…smart…her sense of humor…  Incredibly – she seemed into me as well.  It was 18 years ago yesterday that we shared our first kiss on the patio of the Student Union at Oklahoma State.

I was crazy about that 19-year-old girl…and I did crazy things because of how I felt about her.  Like the time I drove to Houston just to spend a few hours with her – then turned around and drove back.  Or the time I tipped a mariachi band the entire contents of my wallet – a few hundred dollars – to play some songs at our table.

Back then, I was crazy about that young woman – who is now my wife.  I was nuts about her and was pursuing her to be my wife (mission accomplished!).

The Word we talked about this morning was “pursuit”.  We looked at two passages in Genesis.

First, in Genesis 2, God creates Adam – then Eve.  Adam writes this impromptu poetry about his wife saying, “This is now bone of my bones and flesh of my flesh; she shall be called ‘woman,’ for she was taken out of man.”.  Scripture then says, this is why a man leaves his father and mother and is united to his wife, and they become one flesh.  We often hear this passage read during marriage ceremonies…

“and is united to his wife…”  Some other translations say “hold fast to his wife” or “bonds with his wife” – the Hebrew word there is from the root word dabaq.  That word is used 54 times in the Torah – often in the context of a CHASE.  In other context, the same word is translated “in hot pursuit” (1 Samuel 14), and “pursued hard after” (Judges 20).

When I was enamored with that young woman, “debaq” could have described our relationship – I was in hot pursuit!

There is another story of pursuit later in Genesis – this time in Chapter 29.

Jacob was looking for a wife – he meets and falls head over heels for Rachael.  He makes a deal with Rachael’s father to work for him for seven years in exchange for his daughter.  He does – he works for seven years and at the end of those years, Laban pulls a fast one and gives Jacob his other daughter, Leah.  Jacob complains “no, I’m supposed to marry Rachael” – and Laban agrees to give him Rachael as well – in exchange for another seven years of work.  And here’s the thing… Jacob gets Rachael – then continues to work for her after he already had her as his wife.

How amazing would our marriages be if we continued to work for our wives after we’d already married them?  What if we continued to be in hot pursuit of our spouse, like we were when we were dating?  If you want your marriage to THRIVE, pursue her like that again.  Pursue her mind.  Pursue her heart.  Pursue her spirit. 

If you are scrambling for ideas – here are some tips from the internet (written by a woman, so I suppose they are expert tips 😊)

  1. Write her a special note
  2. Plan some quality time with her and let her know in advance
  3. Tell her how you feel about her. Compliment her. You can never compliment her too much
  4. Tell her often that you love her or that you miss her
  5. Text her when you are thinking about her.

But also, men, nobody should know better than YOU how to pursue your wife.  You should be the world’s foremost expert on that.  Ending with a quote from John Piper…

“Don’t marry so you can stop pursuing women. Marry so you can perfect the pursuit of ONE woman for a lifetime.”

MOLESKIN:

  • I’d love to hear how you pursue your wife’s heart today – drop it in Slack or DM me!
  • SKEWER – you crushed your spring scores today, brother.  Nice work!
  • Everyone made improvements – good work all around!
  • Hat tip to my lovely wife for being the inspiration for this Word
  • Hat tip to Craig Groeschel for the Hebrew background info
  • Hat tip to Shanti Landon for the pro tips above

ANNOUNCEMENTS:

  • Oak Ridge Halloween party – next Thursday evening!  Bring your kiddos to trick or treat.  Come staff the F3 tent!
  • Brolympics Nov 5

Another Memento Mori

THE SCENE: Crisp and clear, 45, perfect day for heavy lifting
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Tempo squats
  • Tempo Merkins
  • Mountain climbers
  • Cherry Pickers
  • Grady Corns

THA-THANG:

Two of our number were executing IPC 2022 Week 5. The rest did as follows.

  • Grab a CMU and head to the field
  • Line up on 0 yd line
  • Rolling Reverse Doras using IPC EMOM
    • Start with Thrusters, trying to accumulate AMRAP between EMOM horns.
    • On the EMOM horn, return to the top
    • Pair with the most reps gets to pick the next exercise from the category (what we actually did)
    • Sequence and Motion
      • Whole body – Dash/Bernie 30 yds (Thrusters, Blockees)
      • Legs – Cusack 30 yds (Lunges, CMU Swings)
      • Arms – Farmer Carry 30 yds (Rows, Plyomerkins)
      • Core – Karioke 30 yds (Heavy BBS, Heavy LBCs)

MARY:
No Time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

October marks the beginning of the fiscal year, which for me means that this week a one-year timer started for me to complete a task that is a “notable outcome” on the lab’s Performance Evaluation of Measurement Plan. In simple terms, if I fail to deliver, the Lab Director’s end of year bonus will be impacted. As such, I have broken the task down into parts, identified the parts that are necessary and optional, and laid them on a timeline to ensure that I can accomplish the task inside the time allotted. Because when I know I have a deadline, it makes sense to make a plan to use the time wisely.

Deadlines motivate action because they force us to clearly see what little time we have. And we are all under a literal deadline. Everyone here today, regardless of all factors, is one day going to die. Birth is a death sentence, and none of us knows when that sentence will be executed.

As our brother Rocket has spoken on before, the ancients coined the phrase “Memento Mori”, Remember Death. This idea permeates many cultures: Stoics, Samurai, Buddhists, Islam, Norse mythology, and Judaism. They say when a victorious Roman general processed through the city, a slave stood behind him saying “Look after you [to the time after your death] and remember you’re [only] a man.”

Then the question becomes, what does my plan look like for my ultimate deadline? What parts are necessary and what parts are optional? What can I do in parallel, and what must be done in series? Fittingly, in my daily reading, I just got to this part in Luke Chapter 12:

13Someone in the crowd said to him, “Teacher, tell my brother to divide the inheritance with me.”

14Jesus replied, “Man, who appointed me a judge or an arbiter between you?”15Then he said to them, “Watch out! Be on your guard against all kinds of greed; life does not consist in an abundance of possessions.”

16And he told them this parable: “The ground of a certain rich man yielded an abundant harvest.17He thought to himself, ‘What shall I do? I have no place to store my crops.’

18 “Then he said, ‘This is what I’ll do. I will tear down my barns and build bigger ones, and there I will store my surplus grain.19And I’ll say to myself, “You have plenty of grain laid up for many years. Take life easy; eat, drink and be merry.” ’

20 “But God said to him, ‘You fool! This very night your life will be demanded from you. Then who will get what you have prepared for yourself?’

21 “This is how it will be with whoever stores up things for themselves but is not rich toward God.”

Do Not Worry

22Then Jesus said to his disciples: “Therefore I tell you, do not worry about your life, what you will eat; or about your body, what you will wear.23For life is more than food, and the body more than clothes.24Consider the ravens: They do not sow or reap, they have no storeroom or barn; yet God feeds them. And how much more valuable you are than birds!25Who of you by worrying can add a single hour to your life?26Since you cannot do this very little thing, why do you worry about the rest?

MOLESKIN:
Excellent work by our two IPC challengers.
ANNOUNCEMENTS:
2.0 workout on Saturday. Brolympics signup coming soon – Event on Nov. 5. Halloween Event for City of Oak Ridge Oct. 27th.

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