Slappy – Page 88 – F3 Knoxville

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February 13, 2020 Kick-Flip

THE SCENE: Wet and warm
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
Projectivator x 10 IC
Moroccan Nightclub x 10 IC
Overhead Claps x 10 IC
Squats x 10 IC
Merkins x 10 IC
Mountain Climbers x 10 IC
CMU Curls x 26 OYO

THA THANG:

Mosey to the amphitheater

“Seven X”: Imagine a large X dissecting the amphitheater stage. Starting at one corner of the X, perform the exercise then bear crawl to the center of the X, turn left and bear crawl to the next corner (clockwise).

Corner 1 – Curls
Corner 2 – Squats
Corner 3 – Overhead presses
Corner 4 – CMU Swings

Round 1, 7×1 = 7 reps of each
Round 2, 7×2 = 14 reps
Round 3, 21 reps…
Round 4, 28 reps…
I’d planned to do additional sets….but we’ve got more work to do. Move along, you lucky guy!

NEXT….
Battle buddy up…
Round 1
P1 – heavy bear to the line and back
P2 – LBC
Cycle through 2x
Round 2
P1 – heavy lunge to the line and back
P2 – Clean and press CMU
Cycle through 2x
Round 3:
P1 – sprint to the rail and back
P2 – Plyometric merkins on CMUs
Cycle through 2x

NEXT….
Tabata – 20 seconds work + 10 seconds rest (goal is 20 reps each set)
Round 1: Goblet squats (3 sets)
Round 2: Tricep extensions (3 sets)
Round 3: Weighted crunch w/ CMU (3 sets)
Round 4: Curls (3 sets)

Mosey home…

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

9 Men

CIRCLE OF TRUST/BOM:

This Word of encouragement may be meaningless to you today… If so, I ask you to tuck these words into your heart, so that you will be reminded of them if you ever do need them – or that you will share them with someone in your life who needs them now. These are words of encouragement for someone who is suffering after a profound loss. These are words that you will need to know in one of life’s darkest moments – but that might seem insensitive, or certainly uncomfortable, for someone to tell you. Listen for a minute and remind your future self of these words…

If you asked any historian, “Who are the Top 5 most remarkable U.S. presidents in history?”, odds are good that their list would include our 26^th – Teddy Roosevelt. He was a fascinating character and accomplished a tremendous amount in his life. Assistant Secretary of the Navy… Hero of the Spanish-American war… Governor of New York… Vice-president, then youngest person ever to become President… While in office, he was the first president to have a telephone installed in the white house… first president to ride in a submarine… first to leave the country while in office (to check on his little side-hustle, the Panama Canal…), first president to be awarded the Medal of Honor, first to be awarded the Noble Peace Prize, and on and on…. A remarkable life!

BUT – before he did any of those things – when he was just 25 years old – he endured a pain that is unimaginable to me. On Valentine’s Day 1884, in the same house – both his mother and his wife died of unrelated diseases. In his journal that day, young Roosevelt drew a large X and wrote only a single sentence, “the light has gone out of my life”.

Roosevelt was so deeply grieved that he left his newborn daughter with his sister and escaped by himself to the Dakota Territory. It was there that he learned to ride and rope, he lived among hardened men, he developed into the man who would later be nicknamed “The Lion”, and he completely reoriented the trajectory of his life. After three years, he returned home and assumed custody of his daughter. It would be another decade more before those notable achievements in public life would start.

Here’s what I want you to remember from Teddy Roosevelt’s early life;

If you ever have the misfortune of suffering a profound loss, you may feel like life cannot go on (“the light has gone out of my life”) – in those moments, take your refuge in the Lord our Comfort, and know this – life WILL go on for you. Grieve in a healthy way but remember in those terrible moments that your grief will come to an end. From the Psalms, “The LORD is close to the brokenhearted and saves those who are crushed in spirit.” (Psalm 34:18) “The righteous person may have many troubles, but the LORD delivers him from them all” (Psalm 34:19). “He heals the brokenhearted and binds up their wounds.” (Psalm 147:3).
Difficult as it may be to consider in that moment, your grief may be transformative for you. Like Roosevelt, your grief may be the catalyst for you to reorient your life. Sometimes you’re in a dark place and you feel like you’ve been buried – but actually you’ve been planted and are getting ready to grow (hat tip, Christine Caine). Grief can deepen your faith in God and your reliance on His strength over your own. It can prepare you to have empathy for others who will suffer after you. It can give you laser focus on what matters most in life.

“And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast.” (1 Peter 5:10).

MOLESKIN:

Prayers for Curveball’s daughter, who is traveling to The Great White North

ANNOUNCEMENTS:

Project: Sore Baby Chest

February 11, 2020 Snaggletooth

THE SCENE: 50s and raining… It was great. Coulda been much worse, right?
F3 WELCOME & DISCLAIMER: Welcome to F3, Free Workout, Not a professional, You’re here of your own volition, Scale/modify as needed, I have a cell phone in the event of an emergency. Done and Done.
WARM-O-RAMA:
Due to rain, we warmed up under the covered drive of the Senior Center.
1. 15 SSH – 4ct, IC
2. 15 Squat – 4ct, IC
3. 15 Arm circles – 4ct, IC (both directions)
4. 15 Moroccan nightclub – 4ct, IC
5. 15 Overhead clap – 4ct, IC
6. 15 Merkins – 4ct, IC
7. 5 Burpees – OYO
8. 10 Cherry Pickers – 4 ct, IC
9. 8 Project Motivators (AKA The Project-ivators – IT’S A THING)

THA-THANG:

Mucho Chesto @ Amphitheater: My kids think it’s funny that I don’t have any hair on my chest. They call me “baby chest” because they think all men should have hairy chests. (What are we back in the 80’s when Tom Selleck was the measure of a man?) So, as punishment, I mean, for exercise, PAX did 10 of each type of merkin: Regular, Wide, Diamond, Stagger Right, Stagger Left for a total of 50 merkins. Rinse-Repeat for a total of 100. Lots of groaning and ugly form in the 2^nd set. Mosey over to Library Parking Lot.

Barak Obama @ Library Parking Lot: Named after the 44^TH POTUS, PAX begin at one parking lot island, bear crawl 4 parking lines then do 4 merkins. Rinse/repeat to the other parking lot island. It was only light rain at this point so there was little to no complaining. That started when we bear crawled back 4 parking lines + 4 merkins back to the starting point. Mosey over to the Senior Center Parking Lot.

Apple Turnover @ Senior Center Parking Lot – We needed to grab gloves because my tender hands were revolting against me for all that bear crawling – on the asphalt – in the rain. Just in time for MORE BEAR CRAWLING. Apple turnover included PAX bear crawling 3 parking lines, and then flipping over to crabwalk (forward) 3 parking lines. We began from one parking lot island to the far parking lot island. When we made it there – we crawl-beared (that’s right, backward bearcrawling…) 3 parking lines, flipped over to crabwalk (backward) returning to starting point.

BONUS: Since we burned through our workout so quickly, with the extra time, we did 5 burpees at one end of the parking lot and sprinted to the other side. Then, 5 burpees and sprint back to the start. Rinse and repeat until I was completely gassed – I mean, until time ran out.

MARY:
Mary @ Covered Drive of Senior Center: PAX Choice – LBCs, Rosalita, Freddy Mercury, Left Side Crunches, Right Side Crunches, Flutter kicks, and Big Boys with funky cadence, courtesy of Mailbox.

COUNT-OFF & NAME-O-RAMA
Lucky 7: Erector, Kickflip, Rocket, Samaritan, Mailbox, Slappy, Snaggletooth-Q

CIRCLE OF TRUST/BOM:

ALL WHO TRUST, LOVE, AND FOLLOW CHRIST ARE MINISTERS OF RECONCILIATION.

2 Corinthians 5:14-21 – “For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. 15 And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.

16 So from now on we regard no one from a worldly point of view. Though we once regarded Christ in this way, we do so no longer. 17 Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here! 18 All this is from God, who reconciled us to himself through Christ and gave us the ministry of reconciliation: 19 that God was reconciling the world to himself in Christ, not counting people’s sins against them. And he has committed to us the message of reconciliation. 20 We are therefore Christ’s ambassadors, as though God were making his appeal through us. We implore you on Christ’s behalf: Be reconciled to God. 21 God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”

MOLESKIN:
I have the privilege of visiting fellow followers of Jesus who are incarcerated at the Morgan County Correctional Complex (MCCX). I am writing a letter to the governor of Tennessee on behalf of a friend for clemency. I believe that his life in prison testifies that he has paid enough of his sentence, that he is a true follower of Jesus, and that his life is better spent outside of prison walls with his family and as a contributing member of society, not as a threat or a parasite. He now can live and serve as an ambassador for Jesus, calling and imploring others to be reconciled to God, as he himself has been through Jesus Christ our Lord. What’s striking is how we can view someone in one way, when God sees him another way completely. While his prison sentence is justified, he now has a greater calling (a minister of reconciliation) to live beyond his past into a new eternal purpose as a new man.

WE ARE MINISTERS OF RECONCILIATION.

ANNOUNCEMENTS:
The Project adding Thursdays so we’re all going to be Q’ing a couple times each month. Tuesdays will remain traditional bootcamp workouts, Thursdays will be heavy work: rucking, CMU, etc. Kickflip on Q – bring CMUs. Hardship Hill in May – JUCO has at least one team with another possibly in the works. Sign-up.

Standing Together

February 7, 2020 Erector

THE SCENE: Snow and cold
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 JUCOmanjaro. There are 6 cones spread throughout the mountain and exercises at each one. Battle buddy up and tackle the workout together. Here are the exercises.

25 merkins
25 diamond merkins
30 squats
30 lunges total
30 flutter kicks (4 ct)
30 Freddie Mercury (4 ct)

Mosey to the bottom. Rinse and repeat until time is called.

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
20 PAX conquered the mountain together this morning despite the snow!
CIRCLE OF TRUST/BOM:
Hebrews 10:24-26 – “and let us consider how to stimulate one another to love and good deeds, not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near. For if we go on sinning willfully after receiving the knowledge of the truth, there no longer remains a sacrifice for sins, but a terrifying expectation of judgement and the fury of a fire which will consume the adversaries.”

The first part of that passage is a little more light-hearted, but the second half gets serious. If we can make it a point to assemble together, we are giving ourselves the opportunity to grow closer. When we grow closer, we can hold each other accountable and help to redirect each other when we falter. We will fail if we go at it alone.
MOLESKIN:
Snow and wind didn’t stop us from getting better this morning. Great job! I am encouraged every day I post by the hard work that you put in.

Thanks for the pre-run Spotter and Pool Boy.
ANNOUNCEMENTS:
Don’t forget about Hardship Hill.

Inaugural Project Heavy PT

February 6, 2020 Erector

THE SCENE: rainy, upper 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 overhead claps, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Exercises performed buy muscle group for maximum burn.

Shoulders/Chest/Triceps

20 Merkins
20 Overhead presses
20 Tricep extensions

Biceps/Back

Colt 45
20 Rows

Legs

30 Squats
30 Lunges (total)
30 Calf Raises

Core

15, 4 ct Heavy Freddies
15 Big Boys
20 American Hammers (total each side)

Rinse and repeat until time is called.

MARY:
15 flutter kicks and some stretching
COUNT-OFF & NAME-O-RAMA
6 HIMs to kick off Thursday right.
CIRCLE OF TRUST/BOM:

Growing this AO is the goal. We want to reach out to as many men in the community as possible. Today, I wanted to remind everyone of our mission.

F3: Fitness, Fellowship, and Faith

Fitness is what gets it going. A free workout certainly is enticing for anyone wanting to get their fitness where it needs to be.

Fellowship is the glue that holds us together. I don’t wake up early and get wet from rain for just any reason. I do it for the fellowship.

Faith is the ultimate strength builder for HIMs. Recognition that we are but a small part of the universe around us is so humbling. I appreciate all the words of wisdom shared during COT.
MOLESKIN:
Don’t eat two chicken biscuits as a pre-work out “snack”. Just ask Whipper.

JUCO – Rid me of myself

February 5, 2020 Anchorman

THE SCENE: Rain. Water everywhere……. 60F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Twinkle Toes (IC) 4 CT x 15

4×4’s x5 OYO – Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between

THA-THANG:

Mosey to Corner #1

40 Squats

30 Merkins

20 Big Boy Situps

10 Smurf Jacks

Mosey to Corner #2 (Sophomore Hill – The Curb)

40 Calf raises on curb

30 Tricep Dips

20 Rocky Balboas – 4 count

10 Derkins

Mosey to Corner #3 ( stop to grab a coupon, head to far corner parking lot )

40 Curls

30 Tricep extensions while doing calf raises

20 Kettle bell Swings

10 Merkins each – left/right arm on block

* return coupon

Mosey to Corner #4

Surprise stop #1 for a round of Smurf Jacks and Jumping spiders.

Surprise stop #2 for a round of bear crawl bumper cars (Kick-Flip)

Surprise stop #3 for a round of crab walking until saved by the butt slap (Mandolin)

40 American Hammers- Single count

30 Shoulder Taps – Single count

20 Twinkle Toes – 4 count

10 Burpees

Mosey along Hardin Valley with a quick pitstop in the shopping center parking lot for some Flap Jacks

*2 miles of soggy mosey logged*

MARY:

Mosey back to the AO for 3 rounds of ab burning Mary. (Flutter kicks, Heels to Heaven & Freddie Mercury)

COUNT-OFF & NAME-O-RAMA
Anchorman, Spotter, Edit, Captain Obvious, Erector, Judge Judy, Mermaid, Mandolin, Mailbox, Kick-Flip, Finger Food, Sty, Slappy, Frenchie, Curveball
CIRCLE OF TRUST/BOM:

From Hillsong Worship – “ Lead Me to the Cross”

Lead me to the cross

Where Your love poured out

Bring me to my knees

Lord I lay me down

Rid me of myself

I belong to You

Lead me, lead me to the cross

This chorus has been stuck in my head for the last few months. I believe God put it there to remind me on an almost daily basis that I need to be led to the cross. That I need to give up and surrender to God.

I definitely need to “Rid me of myself” because I would say that 95% of my day is all about me. When I realize moments of selfishness I quickly pray that I would not make everything about me.

MOLESKIN:

Prayer requests: Noonan’s family, Gump and Spotter’s mother who is going through cancer again, Mandolin’s job search, Mr. Pulte’s heart surgery on Monday the 10th.