F3 Knoxville

Tag: Slappy

Egypt Coming and Going

THE SCENE: Wet and still a bit windy, perfect 60s gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Running warm-up – lap around the lot
    • High knees, butt kicks
    • Shuffle
    • Karaoke
  • Tempo squats
  • Moroccan night club
  • Tempo squats, I mean merkins
  • Right arm up/ left arm up

THA-THANG:

I suppose you could think of this as a string of pearls.

  • Mosey to pool wall, 5 wall-pees
  • Mosey to playground, 5-7 pull-ups
  • Mosey to amphitheater, 10 box jumps
  • Up past the police station to badger, sprint up 12-day hill
  • At the top, 30 merkins
  • Mosey to the bottom, 30 merkins
  • Mosey to ORAU loop
    • Quick DORA – 150 squats, 100 heels to heaven, partner runs the loop
  • Mosey to the old peace bell, 30 merkins
  • Mosey to the new peace bell, 35 merkins, 10 box jumps
  • Mosey to the parallel bars
    • 20 inverse rows
    • 20 2-ct flutter kicks
    • Repeat
  • Dash to the pool wall, 5 wall-ups
  • Mosey to playground, 5-7 pull ups
  • Mosey to amphitheater, 2:10 plank
  • Quick back to the flag

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

CIRCLE OF TRUST/BOM:

Genesis 47:5-6

Then Pharaoh said to Joseph, “Your father and your brothers have come to you. The land of Egypt is before you. Settle your father and your brothers in the best of the land. Let them settle in the land of Goshen, and if you know any able men among them, put them in charge of my livestock.”

Genesis 47:27 – Thus Israel settled in the land of Egypt, in the land of Goshen. And they gained possessions in it, and were fruitful and multiplied greatly.

Exodus 1:7-12

But the people of Israel were fruitful and increased greatly; they multiplied and grew exceedingly strong, so that the land was filled with them.

Now there arose a new king over Egypt, who did not know Joseph. And he said to his people, “Behold, the people of Israel are too many and too mighty for us. Come, let us deal shrewdly with them, lest they multiply, and, if war breaks out, they join our enemies and fight against us and escape from the land.” Therefore they set taskmasters over them to afflict them with heavy burdens. They built for Pharaoh store cities, Pithom and Raamses. But the more they were oppressed, the more they multiplied and the more they spread abroad. And the Egyptians were in dread of the people of Israel.

When we have a good experience, it’s easy to associate that with a place or person or activity, etc. Then I have a tendency to expect that good experience to be a fixed reality, and I keep coming back to recreate the magic. But this is a trick. This is shown in the early narratives of the Torah. When Joseph finds himself in Egypt, God turns that place into a refuge from death and famine. Through Joseph’s obedience, God leads his chosen family out of the land where they will die, down into a land of blessing, where they can be fruitful and multiply, just as he promised Abraham they would. But time goes on and things change. Under Joseph’s guidance, the famine works to concentrate all the wealth of Egypt with the Pharaoh until all the people of Egypt sell themselves into servitude (see Genesis 47:13-25). It shouldn’t come as a surprise that this concentration of power eventually produces in Egypt rulers who are fearful and jealous. Soon the environment in Egypt is distinctly oppressive for the Israelites, and God, hearing them cry out, leads them out.

But for the remainder of the Torah, there is this recurring theme of the Israelites looking back at how good things used to be in Egypt. We’re thirsty, we always had water to drink in Egypt. We’re hungry, we always had meat in our pots in Egypt. The worst form of nostalgia.

Things change. The place/practice/work/whatever that worked last year or last week might not be what works today. We have to resist the desire to constantly seek novelty, but we must also avoid clinging to the past, dreaming of how things “used to be”. This has been beaten into my awareness by raising kids. No year is ever the same. This three-year-old is not the same as the last three-year-old and the fourth three-year-old is still, somehow, different from all three of her predecessors. The best I can do is to keep my eyes open, pay attention to the real situation, and use my past experiences as a source of ideas, not solutions.

What are you holding on to that you need to let go? What is the Egypt that you need to Exodus?

MOLESKIN:
I thought since Booster gave us a legit heavy beatdown Tuesday, I would circle back and do a proper boot camp. Plus, you should have checked all three boxes of the Kickflip challenge.
ANNOUNCEMENTS:
Camping tomorrow, hiking Saturday, Rampart next Saturday, Family Q the next Saturday, CSAUP coming up May 6. Also, Equalizer on April 15th.

Feeling Lucky at Shamrock

THE SCENE:   30 and clear
F3 WELCOME & DISCLAIMER: Nah, nobody new. 
WARM-O-RAMA:

  • SSH
  • Moroccan nightclub
  • phelps
  • RFTS / LIH
  • Cobra / Up dog
  • Tempo merkin
  • Mountain climbers
  • Mosey

THA THANG:

  • Starting at one side of the parking lot, bear crawl to the first light, 30 merkins, mosey to the end
  • Plank.  3…2…1… sprint back to where we started!
  • bear crawl to the second light, 20 merkins, mosey to the end
  • Plank.  3…2…1… sprint back to where we started!
  • bear crawl to the end, 10 merkins

Galway hookers

Mosey to the CMU pile and grab your favorite;

Break into two teams and spread out ~100 ft.  In between the teams are 14 cones – half are standing up and half are laying down.  Two teams race each other.  One team is trying to knock all the cones down, the other team is trying to stand all the cones up.  Individuals pull a card, do the exercise, then sprint to the cone and knock one down or stand one up.  Continue until all cards are used.  Exercises included;

  • 30 CMU Curls
  • 15 Heavy Freddy (4-ct)
  • Single arm row, 10 each
  • 15 Heel taps
  • 16 Lunges
  • 20 heavy LBCs
  • Uneven Merkins 10 each side
  • 10 BBS + Press
  • 30 Calf Raises
  • 15 Heavy American Hammer (4-ct)
  • 20 Alpos
  • 20 Overhead Squats
  • 20 Good mornings
  • 25 Shoulder press
  • 20 CMU Swings
  • 25 Squats
  • 25 Tri extension
  • 10 Burpee Jumpovers
  • Single arm Shoulder press 10 each side
  • 5 Blockees
  • 20 Wide Derkins

 

Feeling lucky?  Circle up.  Perform exercise one, then roll a die.  If we roll a “1” – move on to exercise 2.  If we don’t roll a “1” – do exercise 1 again and roll – repeat until we roll a 1.  Go through the full list – rolling for 1, then 2, then 3…etc.  Exercises were;

  1. 10 Derkins
  2. 10 Squats
  3. 10 Heavy Freddy
  4. 10 Curls
  5. 10 Triceps
  6. 10 Thrusters

 

MARY:

Circle up.  Pax choice.

  • Angel crunches
  • BBS
  • SSH
  • Hello dolly

COUNT-OFF & NAME-O-RAMA

Me and 12 fine men of the Shamrock 

CIRCLE OF TRUST/BOM: 

F3 is more than a workout.  If you are really investing yourself and opening yourself up to your PAX, then you are building deep and meaningful friendships that will sustain you through good times and bad.  It is such a unique and special thing, and I don’t know of a better group of men out there.

How do you invest yourself in deeper, intentional friendships?

  • Consistency – it’s not just about showing up when you need to be shored up.
  • Contributing – You don’t take and take and take.  In fact, you expect and strive to give more than you take from this group.  You expect to invest more than you’ll have returned.
  • Candidness (outward) – Have the courage to speak candidly to a friend who is falling short of a high standard.  Talk straight to the man who is acting foolishly, who is harming himself and others around him, and who is temporarily blind, ignorant, or uncaring of their foolishness.
  • Candidness (inward) – Transparency / vulnerability. In order for you to have any credibility whatsoever to speak candidly to a hurting friend, you must first consistently be opening your own heart to him.  You must be candid about your own struggles, fears, insecurities, shortcomings, dreams.  Only then have you earned to right to speak truth to him about his struggles.

Romans 12:10
“Be devoted to one another in brotherly love. Outdo yourselves in honoring one another.”

 

MOLESKIN:

Man, it was good to be in the gloom with you men – thanks for having me!

Prayers for Eddie, Phil, and Curveball’s BIL

ANNOUNCEMENTS:

Camping trip – April 1-3

Hiking Devil’s Racetrack – April 2, 1:00 PM

CSAUP – May 6th (evening)

Danger Zone at the Project

THE SCENE: A blisteringly hot day with scorching sand, glistening tans, and government issued Ray-Bans…perfect for beach volleyball “with the boys”! …or it was just dark and 42 degrees. You pick.

F3 WELCOME & DISLCLAIMER: Roger that, Ghost Rider.

WARM-O-RAMA:
An assortment of Project classics that included the following:

  • SSH x 15
  • Willy Mays Hays x10
  • Tempo Squat x5
  • Knoxville Cherry Pickers x5
  • Forward LBACs x10
  • Reverse LBACs x10
  • Moroccan Night Clubs to the beat of 10
  • Chattanooga Cherry Pickers® x10
  • Up-tempo SSH x15
  • 25 Merkins OYO (for KickFlip Stuff™)
  • Mosey for touch and go at the fountain for 25 more Merkins – OYO
  • Mosey to the Thang!

“Let’s turn and burn!”

THA-THANG:
Pax formed a circle with CMUs around the speaker blaring the Top Gun Soundtrack.

Pax performed a slightly modified “Top Gun” routine – 10 reps each of 5 coupon exercises for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes. The Danger Zone happens every 2 minutes when PAX drops coupon and perform 3 Burpees, then pick up where they left off on the coupon exercises. The “Top Gun Motion Picture Soundtrack” only moderately numbed the pain.

    • Round One: Curls, Rows, CMU Swings, OH Press, Squats, rinse and repeat for 10 minutes with 3 burpees every 2 minutes
      • Mosey a lap around the lot
    • Heavy Hammers, Heavy Freddies, Heavy Crunches, Heavy Dollies, Heavy Flutters, rinse and repeat for another 10 minutes with 3 burpees every 2 minutes
      • Mosey a lap around the lot

Pax then performed 25 more merkins and a 2 minute plank

RTB
KickFlip had “a need….for speed!” and called jailbreak when “Danger Zone” played. No one could resist.

Total for Push, Pull, Plank Challange:

  • 75 merkins + 30 burpees = 105
  • 2 minute plank complete
  • 0 pullups

MARY:
Pax arrived at base at exactly 06:15. We fly by the seat of our pants. No time for Mary.

CIRCLE OF TRUST/BOM:

The Real Danger Zone is not getting enough rest.

YHC recently took a test for a couaching group and found out he is high on “restlessness.” I realized how much I struggled on vacation; always looking to the next thing, irritable when we’re not accomplishing something. I have a hard time actually resting.

Alex Soojung-Kim Pang, in his book Rest says, “I argue that we misunderstand the relationship between work and rest. Work and rest are not polar opposites. Rest is not work’s adversary. Rest is work’s partner. They complement and complete each other.”

When we work out, we’re not building muscle. It’s the rest and sleep that are VERY important to the process. This is where the building of muscle actually happens. 

Pang continues, “Further, you cannot work well without resting well. Some of history’s most creative people, people whose achievements in art and science and literature are legendary, took rest very seriously. They found that in order to realize their ambitions, to do the kind of work they wanted to, they needed rest. The right kinds of rest would restore their energy while allowing their muse, that mysterious part of their minds that helps drive the creative process, to keep going.”

  • Albert Einstein’s day dreaming and mind experiments led to the Theory of Relativity. They came when he stopped overworking the math.
  • Winston Churchill took naps every day – pajamas and all.
  • In seminary, I would work hard on gathering information and forming the structure of my paper. I would then take a nap and wake up with how it all ties togetyer. This is very often true for my sermons each week as well.

Psalm 127:1-2
Unless the Lord builds the house,
    those who build it labor in vain.
the Lord guards the city,
    the guard keeps watch in vain.

It is in vain that you rise up early
    and go late to rest,
eating the bread of anxious toil;
    for he gives sleep to his beloved.

It takes a certain amount of FAITH to REST.
Are you trusting the Lord enough to rest?
Are you caring for your work and family with rest?
Are you caring for your mind, body, spirit with rest?

MOLESKIN:

  • YHC: “If you’re going to watch Top Gun, you have to endure the volleyball scene.” Mathlete: “What do you mean ‘ENDURE’?!”
  • Three-Peet momentarily saw his spirit leaving him during heavy crunches and “Memories”. (Goooose!)
  • Extra Top Gun points to Tuba for pulling out the aviators for COT

Workout Soundtrack:

  • “Top Gun Anthem” by Harold Faltermeyer
  • “Danger Zone” by Kenny Loggins
  • “Playing with the Boys” by Kenny Loggins (sufficiently endured)
  • “You’ve Lost That Loving Feeling” by The Righteous Brothers
  • “Great Balls of Fire” by Jerry Lee Lewis (“Hey Goose, you big stuuuud!”)
  • “Mighty Wings” by Cheap Trick
  • “Memories” by Harold Faltermeyer (Goooooooose!!!)
  • “(Sittin’ On) the Dock of the Bay” by Otis Redding
  • “Lead Me On” by Teena Marie (I admit… this was a bad choice. My bad, guys.)
  • “Danger Zone” by Kenny Loggins

ANNOUNCEMENTS:

  1. New AO “Rampart” (Kingston) OTBs THIS Saturday as well as 4/9 & 4/23 at 7AM
  2. No Family Workout Sat Apr 2
  3. Check Slack channel @TheProject for details on Family Camping April 1-3 (1 more camp site available – BEST ONE!) OR hiking Devil’s Racetrack on Sat, Apr 2
  4. Planning for 1st Project CSAUP May 6 – see Slack channel for signup and details on Google Doc

Happy Trail

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I am honored to be your Q this morning
  • A few things before we begin:
    • Contrary to popular belief I am not a professional
    • You’re here on your own volition – meaning you made a conscious decision to be here this morning. I know you had many options this morning, so thank you for choosing to fly with F3 to start your week.
    • If you need to modify any exercise we do this morning feel free to do so, but keep in mind this question when you’re thinking of modifying: “CAN I DO BETTER?” And ask the man on your left and right the same

[ Warm o Rama ]

  • Cherry-Picker: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Windmill: 10×4
  • Baby Arm Circles: 10×4 F + 10×4 B
  • Mountain Climbers: 10×4
  • SSH: 10×4

[ The Thang ]

(Mosey to the back parking lot close to the houses by the trail)

1 — The Parking Lot Elevator

  • 5 levels of parking lot (separated by the median)
  • 5 reps of an exercise for each level, all on a 4 count
  • Choose your way up the levels
    • Bear crawl from level to level
    • 10 man-makers and run the outside
  • When you get done with a level, run back down the sides and rinse and repeat, completing every level along the way
    • 1, 1 + 2, 1 + 2 + 3, etc
  • Level 1: Merkins (5×4)
  • Level 2: Squats (10×4)
  • Level 3: Flutter Kicks (15×4)
  • Level 4: Cherry Pickers (arms) (20×4)
  • Level 5: Mountain Climbers (25×4)

(Mosey to the entrance of the trail closest to Cedar Bluff Rd.)

2 — Core 4+

  • 25 LBCs (4 count)
    • Run the trail to the exit point
  • 25 Flutter Kicks (4 count)
    • Run the trail to the entrance point)
  • 25 reverse BBS (4 count)
    • Run the trail to the exit point
  • 25 Hello Dolly’s (4 count)
    • Run the trail to the entrance point

American Indian Run back to the AO on the perimeter trail

[ Mary ]

  • 4 Corners of Stretching (Lung to each corner)
    • C1: Cherry Picker (10)
    • C2: Lunges (10)
    • C3: Cobra (10)
    • C4: Butterflies (30 seconds)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

[ The Zelensky Leadership Model ]

Ukrainian President Volodymyr Zelensky’s response to a potential airlift from the U.S., in light of Russia invading Ukraine, has gotten a lot of attention and spotlight over the past week or so. Here was Zelensky’s response: “I need ammunition, not a ride.”

Take the politics, the names, positions, locations out of this and what do you have? You have an incredible leadership principle +  model. In this specific situation, you have a leader asking for the tools to stay in the fight, rather than taking the first chance to get out. And don’t we do the opposite of this in our lives sometimes?

If you subscribe to the Christian faith, here’s what this can sound like, at least for me sometimes:

“God if you would just airlift me out of this situation.”

“God please get me out of this.”

If you don’t, and more culturally speaking, the soundtrack of this goes something like this:

“That’s not my job/problem.”

“This is a sign that this isn’t what the universe has for me.”

—versus—

“God supply me what I need to stay in the fight.”

“God – you have me here for a reason. Please supply me with the tools to do your will.”

—Or—

“What tools do I have at my disposal to attempt to make this situation better?”

So what is the “ammunition” that helps us keep the faith + fight the good fight, even when the fight we’re in seems insurmountable? If you’re a follower of Jesus is the Bible or the word of God. So then we take this leadership principle from Zelensky and ask ourselves “Am I asking for ammunition to fight the enemy or simply looking and waiting for a way out?” 

Takeaway: The world needs more High Impact Men that are willing to stay in the fight and ask for the ammo/tools to battle, than jump ship after the first shot is fired. Because here’s what HIM do: 3 things

  • They don’t flee from the fight, they stay rooted in the darkest of night
  • They don’t look for an extraction point, they find and create rallying points
  • They don’t escape, they elevate

“Quit looking for rides out and start asking for ammunition to stay rooted where you are.”

Shamrock – Pass it on

THE SCENE: Cold / Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circle

Side shuffle then reverse 

High knees

Butt kicks

Side Straddle hop (IC) 4 CT x 25

T-bombs

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 2 sets of 10 per side.

Stretch 

THA-THANG:

Mosey to grab CMUs – carry them to the playground – 

Partner up 

Swingset – 20 – pullups / CMU rows  –  2 rounds 

Picnic shelter – 25 curls / step-ups or jump ups – 2 rounds 

Bus lot- 25 CMU Tricep extensions  / Side Straddle Hops – 2 rounds 

Return CMUs

Mosey to football field for 4 corner abs  

Corner 1 – 25 – single count hammers

Corner 2 – 25 – single count hammers / 50 single Flutter kicks

Corner 3 – 25 – single count hammers / 50 single Flutter kicks / 75 cockroaches 

Corner 4 – 25 – single count hammers / 50 single Flutter kicks / 75 cockroaches / 25 Big Boys

COUNT-OFF & NAME-O-RAMA – 8
Voo Doo, Skid Mark, Honeydew, Mermaid, Curveball, Slappy, Spittoon, Anchorman,
CIRCLE OF TRUST/BOM:

Booster talked about the example of sacrifice that Jesus gave us. That has stuck with me so I spent some time looking up quotes about sacrifice. 

“Sometimes when you sacrifice something precious, you’re not really losing it. You’re just passing it on to someone else.” Mitch Albom – author

Time, attention, money, love, family time.