F3 Knoxville

Tag: Slappy

More burpees than planned

The Scene

51 degrees and glorious

F3 Welcome and Disclaimer

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

Warm-O-Rama

BBA F/B

Seal Claps

SSH

T-Merkins

Imperial Walkers

Lateral Mountain Climbers

Tha-Thang

Mosey to CMU pile 

Roughly 4 rounds

5 T-Push ups

10 CMU Halo’s

15 SMU Squat to high pulls

20 CMU Swings

Suitcase carry across lot before starting next round

Rosie broke a CMU into 5 pieces so we took a short break for 25 burpees

Mosey to the front parking 

11’s

10 Sissy Squats run to the other end of the parking lot

1 Leg Kick Through (1 each side)  run back to start

9 Sissy Squats run to the other end of the parking lot

2 Leg Kick Through’s (1 each Side) run back to start

…

…

1 Sissy Squats run to the other end of the parking lot

10 Leg Kick Through’s (1 each Side) run back to start

Hill Work

10 Lateral Mountain Climbers

Run up hill touch fence 

10 4-count SSH

Run up hill touch fence (2x)

5 burpees 

Run up hill touch fence (3x)

Mary

No time

COUNT-OFF & NAME-O-RAMA

17 HIM’s and 1 FNG (Welcome Tripper)

COT/BOM

”If you always respond to what is urgent, you’ll inevitably sacrifice what is important.” -Craig Groeschel

”I have two kinds of problems, the urgent and the important. The urgent are never important and the important are never urgent.” -Dwight D. Eisenhower

1 Thessalonians 5:21 ”Test everything, hold fast to what is good.”

MOLESKIN:

ANNOUNCEMENTS:

Thinking about signing up to Q? You should!!! If you haven’t Q’ed get with anyone who has and we will be more than willing to walk alongside you and help you prepare, even Co-Q with you to get your feet wet. My first Q would have taken a long time to happen without a push from Judge Judy at JUCO and the support of a few others and it was a great experience. It is a low-risk way to develop/sharpen your leadership skills with a ton of support from your F3 brothers. 

Men of Action

THE SCENE: Mid 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to the Recruitment Center and grab a CMU. This morning we climbed a ladder of exercises. Perform 1st exercise and then CMU bear crawl to the opposite end of the parking lot. Now perform the 1st and 2nd exercises. CMU bear crawl back to start. Now do exercises 1 through 3…you get the point. Repeat until all exercises are performed.

Each exercise is 25 reps.

  • Merkins
  • Squats
  • Heavy LBCs
  • Curls
  • Tri-extensions
  • Heavy flutters kicks (2-ct)
  • Thrusters

MARY:
No time. We actually ran a little long.
COUNT-OFF & NAME-O-RAMA
5 at The Project this morning.
CIRCLE OF TRUST/BOM:
“But prove yourselves doers of the word, and not merely hearers who delude themselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks at his natural face in a mirror; for once he has looked at himself and gone away, he has immediately forgotten what kind of person he was. But one who looks intently at the perfect law, the law of liberty, and abides by it, not having become a forgetful hearer but an effectual doer, this man will be blessed in what he does.”
James 1:22‭-‬25 NASB
This passage teaches to be a doer and not just a hearer. You may study the Bible on Sundays and understand what is to be done in your life. However, one may walk away from the service and forget what he has heard (most likely by choice) and live an entirely different way. The same can be said really about any aspect of our lives: family, friends, work, etc. Don’t just say “I need to spend more time with my family” and then not make them a priority. We are called to be men of action. Hearing and doing are both necessary.

MOLESKIN:
It was good to be pack with the PAX in Oak Ridge today.
ANNOUNCEMENTS:
Hardship Hill is Saturday!

Nine Line

THE SCENE:  50 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA: 

Reach for the sky
Chinook OYO
Michael Phelps OYO
Finkle swings OYO
Imperial walker IC x 9
Tempo squat IC x 9
Tempo werkins IC x 9
Carolina dry dock IC x 9
Heals to heaven IC x 9
Parker Burpee x 2 OYO
Projectivator from 9

THA THANG:

Mosey to Jucomanjaro.  Stop at the coupons and do 20 curls, 20 shoulder presses, 20 triceps, 20 curls, and hold over your head while I explain what comes next.

Nine Line:  Divide into groups of 3.  As you run up Jucomanjaro, there are nine lines spaced 100’ apart.  At each line is a cone with an exercise.  Run to the cone, perform the exercise, and run back to the base of Jucomanjaro.  Perform 2 parker burpees at the base, then go back up and move to the next cone in sequence.  Each team starts at a different cone, to keep us spaced out.

Exercises were:

  • Base: 2 parker burpees
  • Line 1: 30 merkins
  • Line 2: 30 flutter kicks 4-ct
  • Line 3: 30 carolina dry dock
  • Line 4: 30 heals to heaven
  • Line 5: 30 diamond merkins
  • Line 6: 30 hello dolly (4-ct)
  • Line 7: werkins
  • Line 8: 30 side crunch (15 each side)
  • Line 9: 30 mountain climbers (4 ct)

MARY:

Run down Jucomanjaro, performing 15 air squats at each cone.  Mosey back to the shovel flag.  10 rosalitas + 10 hello dolly + 20 LBC.

COUNT-OFF & NAME-O-RAMA

Me and 8 of the best men I know

CIRCLE OF TRUST/BOM:

Bottom line up front – Today’s Word was about thinking about the broken men (Sad Clowns) in your life and inspiring them to better themselves.  I opened by echoing part of Butterknife’s Word from a couple of weeks ago.  This group means so much to me.  You guys challenge me to be better as a father, husband, and friend.  I am grateful for you all.  BUT…

 

I want you to imagine yourself as an American soldier, on a humanitarian mission in little mountain village in Afghanistan.  It is a peaceful and beautiful early fall morning, but you sense a tension in the villagers.  All the sudden, the peace is shattered, and your unit is under attack from a hidden enemy.  You and another soldier take cover behind the heavy wheel of a Humvee and are returning fire when, to your left, you hear a thud and a groan.  You look over and see that he’s been hit in the leg and is bleeding.  What do you do?  In that moment, what is your obligation to that solider?

Get him into a safe position!  Apply first aid – help him put pressure on the wound to stanch the bleeding – elevate his feet!  Once he’s stable, you secure the scene – continue to return fire until advantage is won!  Next, call in the casualty and get a medevac on the way!

The battlefield version of dialing 911 is “calling in a nine line”.  It is a standardized, efficient, way to send casualty information by radio traffic.  Here is the format:

  • Line 1. Location of the pick-up site.
  • Line 2. Radio frequency, call sign, and suffix.
  • Line 3. Patient precedence: (A – Urgent, B – Urgent Surgical, etc.)
  • Line 4. Special equipment required: (Extraction equipment, ventilator, etc.)
  • Line 5. Number of patients:
  • Line 6. Security at pick-up site: (e.g. enemy troops in area, approach with caution)
  • Line 7. Method of marking pick-up site: (e.g. smoke signal)
  • Line 8. Patient nationality and status: (e.g. US military, US civilian)
  • Line 9. NBC Contamination: (e.g. nuclear, biological, chemical)

The expectation is that you will relay this information in less than 25 seconds.  Therefore, you have to know exactly what you’re going to say before you make the call.  Before you call in the nine line, you must first pause to deliberately and accurately evaluate the wounded man’s condition.  Where is he?  What is the situation?  How bad off his he?  Ultimately, how are we going to get him out of this mess that he’s in?  Now…call in that nine line!

I want to use that as a metaphor.  In the battlefield of life, there are wounded men around you.  Think about the men in your life – your coworkers, your neighbors, your brothers, your friends.  Which of those men is a casualty?  The coworker whose health is so poor that he can’t play with his own kids? (I’ve been that man).  The friend who has checked out from his marriage? (I’ve been that man).  The brother who drinks every night – not to relax, but to retreat? (I’ve been that man).  The neighbor who is pretending to have it all together, but you know it’s just a façade?  (I’ve been that man).  Who is a hot mess right now?  Now, prep a quick nine line for him.  What I mean is…pause to deliberately and accurately evaluate that wounded man’s condition.  Where is he (physically, relationally, spiritually)?  What is the situation (health, relationships, habits)?  How bad off his he?  Ultimately, what can we do to get him out of this mess that he’s in? 

I love this group…BUT…we are missing something – THAT MAN.  The mission of F3 is to “to plant, grow and serve small workout groups for men for the invigoration of male community leadership”.  If JUCO is going to make a real impact on the Hardin Valley community, then we must bring out the men who need to be invigorated.  Those who are hurting need to come and be encouraged.  Those who are self-absorbed or arrogant need to come and be humbled.  Those who are listless need to come and be spurred into action.

Q-Source 1.1 says this about those men, “A man needs help to get right.  The boats of some men have been so long capsized that they have gradually surrendered to a life of being swept downstream by circumstances.”  You are called to be that man’s disruptor.  You are called to bring a disturbance to his life which is led only by inertia.  Bring him out.  F3 is not going to save his marriage, it isn’t going to give his life purpose, it certainly isn’t going to redeem his soul.  But…waking up early, working hard with hardworking men, being challenged by challenging words, praying together – those habits just might spur MOVEMENT, then ACCELERATION, then MOMENTUM in the right direction. Over time, the impact of that routine can be huge.

Bring that man out here.

MOLESKIN:

Repeating part of Stye’s Word from last week; Proverbs 27:17, “As iron sharpens iron, so one man sharpens another.”

Romans 15:1-2, “We who are strong must help those who are not strong. We must not do what pleases us. But each of us must please his neighbor. He must do what is good for him and what will help him do better.”

Q Source 1.1 https://f3nation.com/drp-2

ANNOUNCEMENTS:

Prayers for Darryl in the hospital.  Rejoicing for Bailey!

Devils Tower

THE SCENE:  60 and raining.  Perfect for a heavy beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Overhead claps
  • Moroccan nightclub
  • Cherry pickers
  • Mountain climbers
  • Tempo merkins

THA THANG:

Mosey under the roof at the senior center.  Ready to take on The Devils Tower.

There is a tower of 12 CMUs.  Each man grabs a CMU and performs exercises per the Q.  Exercises included;

  • CMU Curls
  • Thrusters
  • Goblet Squats
  • Alpos
  • Shoulder press
  • Flutter kick chest press
  • Tri
  • Upright rows
  • Heavy Freddy
  • Uneven Merkins L
  • Uneven Merkins R
  • Walking Lunge
  • Heavy LBC
  • CMU Curls
  • Single arm row L
  • Single arm row R
  • Blockees
  • CMU Swings
  • Burpee Jump Overs

Bear crawl with the CMUs to my truck and put it away.  Back to the Devils Tower – and repeat it all again!

MARY:

None

COUNT-OFF & NAME-O-RAMA

Me and 5 of the best men I know

CIRCLE OF TRUST/BOM:

Let’s talk about remembering well…

The Native American tribes of the Kiowa and Lakota have a legend…  A group of girls went out to play and were spotted by several giant bears, who began to chase them. Trying to escape the bears, the girls climbed atop a rock, fell to their knees, and prayed to the Great Spirit to save them. Hearing their prayers, the Great Spirit made the rock rise from the ground towards the heavens so that the bears could not reach the girls. As they tried to climb the rock, the bears left deep claw marks in the sides.

This story is the fanciful origin of a massive butte that protrudes from the prairie in the Black Hills of Northeastern Wyoming.  Some call it Bear Lodge Butte – but it is better known as the Devils Tower.  This massive rock stands 867 feet from summit to base.  Chaco and Whipper might tell you that it is one of the finest crack climbing areas in North America.  It was on this day 114 years ago – Sept 24, 1906 – that President Teddy Roosevelt named the Devils Tower our nation’s first national monument.

The Word that I want to share this morning is about the importance of personal monuments – relics – souvenirs – mementos.

Seven times in the book of Joshua, the people of Israel erect stone monuments.  They have different occasions each time, but the purpose is always the same.  They build to commemorate God’s faithfulness… or as a witness to the unity that is established with another tribe….or as a reminder to serve the Lord and live in obedience with the Torah…or as a reminder of their potential for unfaithfulness…  The purpose of the monuments is to prompt them to revisit those ideas from time-to-time.  During the building of one of those monuments, Joshua tells the tribesmen that they are doing this; 1) so that you will always have a reminder of what happened here, and 2) so that your children will one day ask about the monument and you’ll have an opportunity to tell them the story and lessons learned here.    

Monuments serve as aides to our memory.  They are tangible connections to something once experienced.  As life happens and memories fade, a monument prompts us to remember what was once so vivid. 

Almost two years ago, I took a weekend away with two good friends.  We stayed in a cabin in the Cherokee National Forest and spent three days engaging each other in very intentional conversations about life, and in prayer.  We took stock of our lives and each felt a strong sense of recommitment to be better fathers, husbands, friends, and followers of Christ.  I will forever look back on that weekend as a pivotal moment in my life.

One afternoon during that weekend, the three of us each decided to have some quiet time.  We sat around the cabin reading and praying, and at one point we each ended up walking alone through the woods.  As I walked and reflected on the changes that I was feeling in myself, I noticed a lone white rock on the ground – it stood out in a surrounding of dried leaves.  I picked up the rock and put it in my pocket to be a reminder of that weekend away and what it meant in my life.  (Interesting sidebar: As I sat down for dinner that evening, I pulled the rock from my pocket and set it on the table.  My two friends stared at me, then at each other – then they both took a white rock from their own pocket and set it on the table.  Unprompted and unbeknownst to the others, we each had picked up the same memento from our walk in the woods).  To this day, this white rock and a photo of my wife are the two things that sit on my bedside table.  The rock serves as a reminder of that time which was so significant in my personal journey.  I can’t tell you how many times it has brought me back to that weekend and reminded me of the change that started there.  Occasionally, my kids have asked me about it, and I have shared the story with them.

Here’s the punchline.  When you have a significant moment in life… a MILESTONE, an AWAKENING, a RECOMMITMENT – I encourage you to commemorate that memory that with a monument.  It could be a rock – or a photo – or a tattoo.  Whatever it is, place it somewhere that you’ll see it often and be reminded of what was once so vivid to you.  Remember and revisit that time, because, “remembering well is as important as doing well” (hat tip, Jonita Mullins).

MOLESKIN:

Good to have new daddy, Mathlete, back out in the gloom.

If your wife snorts at the idea of a tattoo to commemorate your significant moment…tell her that KickFlip put you up to it.

ANNOUNCEMENTS:

IPC Week 4 available at JUCO tomorrow

Hardship Hill next Sat!

He Knows

THE SCENE: Awesome –
F3 WELCOME & DISCLAIMER: TCB
WARM-O-RAMA:
Warm up OYO

THA-THANG:
Mosey to WALL-UP: 5 OYO
Mosey to RC (1 CMU/pax)
Tabata Workouts (20s ON, 10s OFF) – 3 sets in a row/each exercise (13 total cycles)

  • CMU arms – 1. combo OHP/TriX, 2. curls, 3. rows
  • CMU legs – 1. calf raises, 2. squats, 3. lunges
  • CMU full body – 1. thrusters, 2. kettle swings, 3. blockees
  • Abs w/o CMU – 1. heels-to-heaven, 2. V-up, 3. starfish
  • CASH-OUT – pull-ups
    Mosey back to Startex.

MARY:
Couple laps around parking lot for time.

COUNT-OFF & NAME-O-RAMA
Slappy and Snaggletooth

CIRCLE OF TRUST/BOM:

Psalm 139
For the director of music. Of David. A psalm.
1 You have searched me, Lord,
and you know me.
2 You know when I sit and when I rise;
you perceive my thoughts from afar.
3 You discern my going out and my lying down;
you are familiar with all my ways.
4 Before a word is on my tongue
you, Lord, know it completely.
5 You hem me in behind and before,
and you lay your hand upon me.
6 Such knowledge is too wonderful for me,
too lofty for me to attain.

7 Where can I go from your Spirit?
Where can I flee from your presence?
8 If I go up to the heavens, you are there;
if I make my bed in the depths, you are there.
9 If I rise on the wings of the dawn,
if I settle on the far side of the sea,
10 even there your hand will guide me,
your right hand will hold me fast.
11 If I say, “Surely the darkness will hide me
and the light become night around me,”
12 even the darkness will not be dark to you;
the night will shine like the day,
for darkness is as light to you.

13 For you created my inmost being;
you knit me together in my mother’s womb.
14 I praise you because I am fearfully and wonderfully made;
your works are wonderful,
I know that full well.
15 My frame was not hidden from you
when I was made in the secret place,
when I was woven together in the depths of the earth.
16 Your eyes saw my unformed body;
all the days ordained for me were written in your book
before one of them came to be.
17 How precious to me are your thoughts,[a] God!
How vast is the sum of them!
18 Were I to count them,
they would outnumber the grains of sand—
when I awake, I am still with you.

19 If only you, God, would slay the wicked!
Away from me, you who are bloodthirsty!
20 They speak of you with evil intent;
your adversaries misuse your name.
21 Do I not hate those who hate you, Lord,
and abhor those who are in rebellion against you?
22 I have nothing but hatred for them;
I count them my enemies.
23 Search me, God, and know my heart;
test me and know my anxious thoughts.
24 See if there is any offensive way in me,
and lead me in the way everlasting.

MOLESKIN:
Just talked about life and prayed for each other after the workout. Fitness, Fellowship, AND Faith – F3 at its finest!

ANNOUNCEMENTS:
Coffeeteria @Dunkin!