F3 Knoxville

Tag: Snaggletooth

Joy of Tire Flips

THE SCENE: more hot and humid weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the recruitment center. Grab a CMU and circle up. As a timer for each exercise, 5 PAX, one at a time, do 3 tire flips as all others do the exercise. After a set of 15 total tire flips, switch to the next exercise in the list. The exercises are as follows:

  • Merkins
  • OHP
  • Tricep extensions
  • Curls
  • Rows
  • LBCs
  • Heavy Freddie’s
  • Goblet squats
  • Heavy Lunges
  • Burpees block jump overs

We got two full rounds in. Mosey back to the shovel flag.

MARY:
No time left for Mary.
COUNT-OFF & NAME-O-RAMA
24 for a surprise celebration!
CIRCLE OF TRUST/BOM:
“Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.” – James 1:2‭-‬4 NASB1995

This is definitely one of my favorite passages, but it is tough. We are instructed here to consider it joyful to encounter trials. These trials have a purpose: to perfect our faith. Perfected faith results in a heavenly home when our life on earth is over. So, sometimes life is hard, but if we endure, our faith will be perfected.

MOLESKIN:
So YHC noticed a few weeks ago, that I was approaching my 100th Q for F3 Knoxville. However, I had no idea that my brothers had orchestrated a celebration in my honor! What an amazing group of men that are in this brotherhood! Thank you all so much for the love and support.
ANNOUNCEMENTS:
Convergence at JUCO on July 2nd!

Accountability

THE SCENE: 76
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • The Thang
    • 4 Corners (20 reps): 1. Merkins (reg, diamond, wide, stagger)
    • 2. Legs: squat, lunge, Bobby Hurley, toe merkins
    • 3. Abs: (BBS, LBC, Heels to Heaven, side crunches)
    • 4. Burpees – 5 each corner
  • Mosey to Playground: 4 Rounds: 6 pull-ups, 10 merkins, 5 wall-ups
  • Mosey to Bell 4 “Corners” (Bear crawl to each)
    • 20 dips
    • 20 Bulgarians -10 each leg
    • 20 decline merkins
    • 20 box jumps
  • Mosey back to Shovel Flag

MARY:
PAX choice – The Skewer, Rosalita, Basilisk, Protractor, Hairy Rocket in Plank

COUNT-OFF & NAME-O-RAMA
6STRONG: Kick, Mathlete, Borg, Tuba, Skewer, and me, Snaggletooth

CIRCLE OF TRUST/BOM:
Accountability. This is a tough one. Here’s what Q Source has to say about it:

“Submission To Standard Through Enforcement and Consequence

The HIM seeks Accountability because his life is not his own.

No matter how dedicated or deliberate a HIM is in the building of his Guardrails, there will be some stretches of his road that he will not be able to shore up through his own Bricklaying. These are a man’s Blind Spots , the hard-wired gaps in his nature that he cannot protect without help.”

“The Survivor is ruled by his Blind Spots. Like an insatiable parasite they slowly suck the life out of him. The Sad Clown softly submits to his Blind Spots, seeking to uncomfortably coexist with them long enough to die without ever having to asking for help eradicating them. His is a life of solitary denial and Hopelessness.

The HIM is different. Because he is a Servant who lives for his Mission, he treats his Blind Spots like any other Obstacle in his life–as a Problem that impedes Movement. Because a Problem can and must be remedied, the HIM does so by seeking Accountability. For a Blind Spot, that is the only thing that works. Although this requires him to admit his Problem to others, the HIM presses forward because his pride and sense of self are less important than the people he Serves.

After all, because he is Living Third, his life is not his own.

Accountability shines the light of Hope into a man’s Blind Spots.”

The need for accountability is hardwired and we only seek it out when we know for sure that we can’t accelerate on our own and we’re actually drowning without help. When life goes sideways, when we get sloppy, we remember what the bricklaying and guardrails are for. And when we realize that we can’t do it on our own – “we are powerless to change” – then we reach out for help. This is where I am. I am a mess – with just enough brain cells to know that I need help. This requires honesty that I don’t want because it will expose my vulnerability. I find this in each circle of my life: between God and myself, my wife and myself, my 2.0s and my community. So I am reaching out to our Shield Lock because I need help and need someone to know it. There are other ways that I reach out for help: counseling, friendship, reading books and practices that help me slow down and look inside. We’re not losers because we need help. We’re actually hardwired to need help.

MOLESKIN:

ANNOUNCEMENTS:
Convergence July 2, Shield Lock on Friday 5:00, Shield Lock Camping Trip

HEAVY PT @ RAMPART

SCENE: 63

DISCLAIMER: WELCOME F3 (Fitness. Fellowship. Faith) – Snaggletooth – NOT A PROFESSIONAL
 FREE WORKOUT – Own volition – take care/modify as needed
 CELL PHONE for emergencies

WARM-UP
1. SSH
2. Tempo Squat x7
3. Tempo Merk x5
4. Mtn Climber x10
5. LBAC F/B X7
6. Moroccan x7
7. Grady Corns x7
8. Chattanooga Cherry Pickers x7
9. Burpees 5 OYO
10. Knoxville Cherry Pickers 5-IC
11. Stretch OYO

Grab CMU’s, to Ft Hill

THE THANG
1. 25 Curls – farmer carry (2 CMU)
2. 25 Tri Ext – farmer carry (2 CMU)
3. 25 Stagger Merkins – murder bunny
4. 20 Thrusters – rifle carry
5. 15 Blockees – rifle carry
6. 20 Heavy BBS – murder bunny
7. 25 Heavy Squat Jump – farmer carry (2 CMU)
8. 25 Heavy Lunges – farmer carry (2 CMU)
9. 20 Good Mornings – put away 1 CMU
10. 25 Curls
11. 50% Run
12. 100% Sprint
MARY – PAX CHOICE IF TIME

COUNT-OFF & NAME-O-RAMA
Skeletor, Olive Oil, Wingman, Airborne, Snaggletooth, and FNG Tootie (Nate Riddle) – WELCOME!

CIRCLE OF TRUST/BOM:

2 meditative readings of Psalm 23. 1st time listen and pay attention to the word or phrase that stands out. 2nd time listen – this is God’s word to you. How do you respond to it?

The Lord is my shepherd; I shall not want.
2 He makes me lie down in green pastures.
He leads me beside still waters.
3 He restores my soul.
He leads me in paths of righteousness
for his name’s sake.

4 Even though I walk through the valley of the shadow of death,
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.

5 You prepare a table before me
in the presence of my enemies;
you anoint my head with oil;
my cup overflows.
6 Surely goodness and mercy shall follow me
all the days of my life,
and I shall dwell in the house of the Lord
forever.

MOLESKIN:

GREAT WORK MEN!

Until they can get their own CMUs, I like bringing ours from The Project. I figure it’s a treat. Rampart put in a good hustle – especially FNG Tootie!

Thunderclaps to the men of RAMPART – I was running a couple minutes late and they started warming up until I could get settled in with them. (Those 15 minutes early make a difference!) But these guys came to get better – and they already keep a high bar with great comradery. I was honored to join these fine men while their AOQ was downrange. Keep up the good work guys!

ANNOUNCEMENTS:
FAMILY Q @ PROJECT, CONVERGENCE @ JUCO

Rocky Legs

THE SCENE: Warm June morning, perfect for sweating
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squats
  • Windmills
  • Tie Fighters
  • Grady Corns
  • Tempo Merkins
  • Mountain climbers
  • Projectivators (from 7)

THA-THANG:

  • Dynamic running warmup on the way to Recruiting Center
  • Grab a block and head to the pull up bar
    • 50 goblet squats and 3 pullups (rotate through on bar)
  • Farmer carry block, alternating hands, to theater stairs
  • Progressive work – add one, run the stairs, once all are done, start dropping one
    • 5 Rocky Balboas (4-ct)
    • 4 cross-over CMU merkins
    • 4 Iron Mikes (both legs)
    • 10 OHP
    • 5 thrusters
  • Farmer carry back to recruiting center
  • Circuit – 45/15 tabata, 1 round
    • Split squats at the short stack (left)
    • I-merkins
    • Bobby Hurleys
    • Derkins
    • Split squats at the short stack (right)
    • Jump Rope
    • Pull ups

MARY:
Full round of dealer’s choice!
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Matthew 18:15-17

15  “If your brother sins against you,  go and tell him his fault, between you and him alone. If he listens to you, you have  gained your brother. 16But if he does not listen, take one or two others along with you, that every charge may be established by the evidence of two or three witnesses. 17If he refuses to listen to them, tell it to the church. And if he refuses to listen even to the church, let him be to you as a Gentile and a tax collector.

We live in an increasingly non-Christian world. Often, we assume that the people we meet each day share a common understanding of what is right and wrong, but the apparent shift is away from this.

Jesus in this passage, seems to me to be speaking into this situation. I expect my brother share my understanding of sin, but sometimes he won’t listen, no matter who gets involved. In this case, Jesus tells us to “let him be to you as a Gentile and a tax collector.”

It is easy to read this as permission to cut off my brother, to put him outside, and on some level that may be partly true. But I think it is important to remember as we read this passage, exactly how Jesus treated the Gentile and the tax collector. He was so willing to engage with them in speaking truth that his fellow Jews were offended and disgusted.
MOLESKIN:
Great conversation on the Word.
ANNOUNCEMENTS:
Confirmed family Q on Saturday, Convergence July 2 @ JUCO

Here comes the rain

THE SCENE: dark, cloudy and steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Mercins, 9 side straddled hop, 8 good mornings. 7 willy maze. 6 Chattanooga cherry pickers. 5 Knoxville cherry pickers.  2 thread the needle

THA-THANG: Death run with person in the back of the line does a burpee  trunk jump to the front.. headed to the pool wall

Insert information about the workout. Alternated workout  core then mercins

  • 20 flutterkicks/5 divebomb mercin, 5 diamond Marcin and 10 regular mercin
  • 19 heels to heaven/ repeat Mercins
  • 18 little boy crunches/ repeat Mercins
  • 17 Big boy crunches/ repeat mercins
  • 16 Big boy situps with leg extensions/ repeat Mercins
  • 15 Big boy situps butterfly position / repeat Mercins
  • Mossy to playground.  For 23 pullups
  • 20 bicycle/10 knee to elbow bicycle/10 elbow to knee bicycle
  • Mossy to the stage to finish 2 minute of plank hold 30 seconds rep./ 15 plank punches/15 plank rocks

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Colossians 3:19 Husbands,  love your wives, and be not bitter against them.

We as husbands need to love our wives with the same intensity that God loves you and not be bitter.

  1. Love  her  with unconditional love (Rom. 5:8)
  2. Love her with unquestioned love (John 3:16)
  3. Love her with an unselfish love (Eph 5:25)
  4. Lover her with an uninterrupted love (Rom 8:38-39)
  5. Love her with an unending love (John 13:1)

This comes from the book “Turn away wrath: meditation to control anger & bitterness”-by rand hummel