F3 Knoxville

Tag: Snaggletooth

Spiraling Up

THE SCENE: Balmy 34, clear and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squats
  • Gradey Corns (OH+Seal claps)
  • Merkins
  • Mountain climbers
  • Hairy Rockettes

THA-THANG:

  • Mosey to the pool wall – 10 wall ups
  • Mosey to the playground – max pull ups
  • Mosey to amphitheater – 10 box jumps
  • Mosey to recruiting center
    • Stations – 1 minute, then rotate, 2 full cycles
      • Black Betty – Dead lift and Rows
      • Dumb Bells – curl and overhead press
      • Dumb bells – chest and lunges
      • Tire flip
      • Sledge tire
      • Tire throw
      • Slam ball – Slam and High throw
      • Plank makers (man makers without merkin)
      • Heavy Big Boys
      • Heavy Flutter Kicks

MARY:
Made it back to the flag at 6:15 sharp
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
As part of Kickflip’s challenge, we are reading through the Q source week by week. This week we read about Getting Right. As I reflected on the reading, it seemed to me that the process it describes seems too linear. Rather than getting yourself totally right, then solving the fitness problem, then the fellowship problem, and finally the faith problem, my experience has been that this is the right order, but they repeat. By seeking God, I see that I am not right, so I work on getting right. As I progress in this, it bears fruit in my fitness, fellowship and faith. But then, as my relationship with God improves, further un-rightness is revealed, and I have no choice but to begin the cycle again. So, rather than thinking of a linear process of incrementally getting myself all worked out and perfect, it seems more like a spiral upward, with circuits of getting right, and working on my fitness, fellowship, and faith. Each cycle translates me further onward, but while some aspect of my life might appear to be in good shape at this moment, further growth will be demanded.

Matthew 12:43-45 – 43 “When an impure spirit comes out of a person, it goes through arid places seeking rest and does not find it. 44 Then it says, ‘I will return to the house I left.’ When it arrives, it finds the house unoccupied, swept clean and put in order. 45 Then it goes and takes with it seven other spirits more wicked than itself, and they go in and live there. And the final condition of that person is worse than the first. That is how it will be with this wicked generation.”

I heard an interpretation of this parable that seemed to fit with this idea. If you go through the effort of getting yourself right (getting an impure spirit out, you might say), you have to be careful not to leave that space empty, but you need to fill it with a family. Otherwise, that unclean spirit will move back in with a few extra friends, and you’ll find yourself worse off than you were. That’s why we need the full cycle, we begin by putting out the unclean spirit, but then we need to immediately begin refilling that space through fitness, fellowship, and faith.
MOLESKIN:
Next time I will pull together a princess playlist!
ANNOUNCEMENTS:
Family workout is GO for Saturday, 9 am at the normal AO. Check out the opportunity for giving that Judge posted on the main page in Slack (also linked on the project page).

Heavy Roller

THE SCENE:  46 and soggy.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Nah  
WARM-O-RAMA: 

  • Moroccan nightclub
  • OHC
  • Finkle swings
  • Tempo squats
  • Stabilizer squats
  • Side pulls
  • High pulls
  • Gore presses
  • Toe Merkin w/ Triceps

THA THANG:

Mosey to the back porch.  Divide into two teams.

12 exercises written out.  Each team rolls a die and performs that many of the exercises (e.g., roll a 3 – perform exercises 1, 2, and 3.  Bear crawl to the end of the porch and back.  Roll again…picking up where you left off, keep going in sequence.  First team to complete 2 full rounds is the winner.  Exercises were;

  1. 10 Blockees
  2. 20 Gore curls
  3. 10 Stabilizer squats (5 each side)
  4. 10 Good mornings
  5. 10 CMU Swings
  6. 10 Thrusters
  7. 20 Side pulls (10 each side)
  8. 10 High pulls (5 each side)
  9. 10 Heavy Lunges (5 each side)
  10. 10 Gore presses
  11. 10 Burpee jump overs
  12. 20 Toe Merkin Triceps

 

Quick CMU carry lap for a rest.

 

Circle up.  Perform exercise one (10 Derkins), then roll a die.  If we roll a “1” – we move on to exercise 2!  If we don’t roll a “1” – we do exercise 1 again.  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:

Three minutes to get as far through the list of 12 exercises as you can.

Finish with 1 minute of heavy LBCs.

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

The idea for this Word was planted at Dunkin two weeks ago and sprouted at Dunkin two days ago…  Two weeks ago, Mathlete had just talked to us about temptation.  At coffeeteria, I said to him and Bobbitt, “timely discussion for me because I woke up today feeling extra, like I really wanted today to be all about me…”.  Two days ago – again at Dunkin – Snaggletooth and I were sharing the sentiment, “when I’m sick, I want to be left alone and just be comfortable…”  Two weeks ago, I didn’t realize it at the time, but my extra-ness was the first symptom of me getting sick (covid).  I was sick for a week – and I just wanted everything to go my way during that time.  I was selfish and self-centered – even more than normal (!).  I wasn’t the giving and caring father/husband that I want to be.

I have two quick reflections this morning – one is for immediate application, the other is for long-term application.

First – time for me to do a selflessness reset.  I’m not (too) sick anymore…  It’s time to get over myself and remember who I am wanting to be day-by-day.  Here are a few quotes to get my head back in the right place;

  • “Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves” Philippians 2:3
  • “No one should seek their own good, but the good of others”.  1 Corinthians 10:24
  • “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs”.  1 Corinthians 13:4-5
  • “Marriage is one of the most humbling, sanctifying journeys you will ever be a part of. It forces us to wrestle with our selfishness and pride. But it also gives us a platform to display love and commitment”. – Francis Chan
  • “Above all the grace and the gifts that Christ gives to his beloved is that of overcoming self.” – Francis of Assisi

Second – Last week, Rocket reminded us that our days are numbered.  Odds are pretty good that in the last years of my life I will be afflicted by discomfort and/or a chronic/terminal disease.  Each time I get sick between now and then – a little sniffles, a little covid… – those are opportunities for me to practice living selflessly despite sickness.  If I lived my last days acting like I did over the past week (selfish, irritable), those who survive me are likely to say, “thank goodness that old miser is finally gone!”  That’s not the legacy that I want to leave.  I want to live my last days – despite illness, despite aches, despite indignities – full of selflessness, gratitude, and grace.

“Life is not a matter of holding good cards, but sometimes, playing a poor hand well.”  Jack London

If I get 40 more years on earth, each time I am sick is a chance to practice leaving well.

MOLESKIN:

ANNOUNCEMENTS:

Based on poor weather forecast, Family Workout is CANCELED this Saturday.  We will shoot for next Saturday – but will reassess later next week.

CSAUP at Asylum Feb 26th

Family Camping Trip – April 1-3 – book your site!

Prayers for Tuba and his family.

Praise for Rocket’s friend’s ongoing recovery

Praise for Mathlete’s “new” job!

Honor in the Asking

THE SCENE: 28 and CLEAR
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Lap around Parking Lot (Senior Center and back to Flag), Tempo Squats, Imperial Walkers, Tempo Merkins, 5 Burpees, Cherry Pickers, Stretches OYO, Mosey to Parallel Bars

THA-THANG:

3 Stations/3 Rounds (Parallel Bars to Pool Wall to Playground, Rinse/Repeat)

Arms/Chest: 10 dips + 10 hand release merkins – bear crawl to halfway tree then mosey to Pool Wall – 10 wallups + 10 diamond merkins – mosey to Playground – 10 werkins + pullups + 50 sec plank

Legs: 10 squats + Monkey Humpers (2-ct) +– broadjump to halfway tree then mosey to Pool wall – 10 squats + lunges each leg – mosey to Playground –10 Bonnie Blairs + squats each leg

Abs: 20 LBC + Freddy Mercury (2-ct) – crabwalk to halfway tree then mosey to Pool wall – 20 LBC + Starfish each side – mosey to Playground – 20 LBC + Heals-to-Heaven

Ring of Fire (plank circle, merkins 1-5-1)

Senior Parking Lot: Sprint to end of parking lot, easy bernie back, rinse-repeat

MARY:
PAX Choice/PAX Lead

COUNT-OFF & NAME-O-RAMA
7STRONG: Kick, Mathlete, Rocket, Slappy, Bobbit, Guardrail, Snaggletooth

CIRCLE OF TRUST/BOM:

James 1:5

And if anyone longs to be wise, ask God for wisdom and he will give it! He won’t see your lack of wisdom as an opportunity to scold you over your failures but he will overwhelm your failures with his generous grace. (TPT)

If you don’t know what you’re doing, pray to the Father. He loves to help. You’ll get his help, and won’t be condescended to when you ask for it. Ask boldly, believingly, without a second thought. (MSG)

  1. Humble Admission/confession of our need: we don’t know everything/anything. Humility is good for all of us. We hate to admit when we don’t know something or need help. We hate to ask for help.
  2. Simple Belief in God’s goodness, wisdom, power. Isaiah 55: “As the heavens are higher than the earth, so are my way higher than your ways, and my thoughts higher than your thoughts.”
  3. Simple Transaction of Asking – There is honor in the asking. It establishes a relationship between God as our Father, and us as His sons. However, it is contingent upon faith/belief in Jesus as the Son of God who was sacrificed for our sins that separated us from intimacy with God. Jesus says, “No one comes to the Father except through me.” That’s how we become sons – through Jesus Christ.

MOLESKIN:
For familiar passages like this, I like to read it from a contemporary translation like the Passion Translation or The Message for a fresh hearing of the Scriptures. Prayed for Guardrail’s Aunt Marilyn in open-heart surgery for healing and salvation for his cousin. Also prayed for several guys and their families recovering from COVID: Borg, Three-peat, Tuba, Kick.

ANNOUNCEMENTS:
Family Q – Saturday, Feb 5, 10:00AM, Kickflip on Q! Weather-permitting – we’ll call it on Thursday.

CSAUP @ Asylum end of the month – see Slack for deets.

A lamp to our feet

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the K2/5 hill. Perform a pyramid with merkins at the bottom and squats at the top:  10, 20, 30, 20, 10 reps.

Covering some ground this morning we moseyed over to the track at the high school.  We got the whole body covered at the track.  We performed the following exercises at the 100 meter marks and added a station up the steps on the west side of the school.

  • 20 diamond merkins
  • 20 jump squats
  • 20, 2-ct Freddie Mercury

We did one full round and then dropped the merkins for another couple of sets. Back to the shovel flag.

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

8 at the Project today

CIRCLE OF TRUST/BOM:
“Your word is a lamp to my feet And a light to my path.”-Psalms 119:105 NASB1995

This verse was used on Sunday in a sermon. Sometimes when we read or hear scripture, we recognize something that we missed before. God’s word is amazing like that! What stuck with me this time was how the word of God truly is the guide that we need to navigate through this dark world. Here is another one about the opposite of the evil, darkness of the world.

“This is the message we have heard from Him and announce to you, that God is Light, and in Him there is no darkness at all. If we say that we have fellowship with Him and yet walk in the darkness, we lie and do not practice the truth; but if we walk in the Light as He Himself is in the Light, we have fellowship with one another, and the blood of Jesus His Son cleanses us from all sin.”

1 John 1:5‭-‬7 NASB1995

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Smooth as Butter

THE SCENE: Just below freezing. Didn’t feel cold for long though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7xCherry Pickers, 15xMoroccan Night Clubs, 10xTempo Squats, 10xHairy Rockettes
THA-THANG:

Decided to take Butterknife on a trip down memory lane with the first two Q’s he came out to.

Mosey to the large north side parking lot for a little throwback to 2019 IPC Week 1.

Perform the “Killer B’s” (modified to be much easier):

  • Broad Jump to the next parking line.
  • 5 Burpies
  • 10 Bonnie Blairs
  • 15 BBS
  • Repeat x 3
  • Bernie back to the start

Performed three rounds of the above.

Mosey back to the CMU pile for a throwback to IPC week 2. “Meatloaf’s Massacre”

Grab a CMU and perform the following:

  • 5 CMU Man Makers
  • 10 CMU OHP
  • 15 CMU Swings
  • 20 CMU Squats
  • 25 CMU Derkins
  • Run up the stairs and slap the sports center

Repeat x3

Mosey back towards the flag

MARY:
15x Imperial Walkers

COUNT-OFF & NAME-O-RAMA
16 men (some from Equalizer, Shamrock, and the Project) descended upon JUCO to support Butterknife’s appointing as AOQ
CIRCLE OF TRUST/BOM:

Live third.

As men of F3 we are called to live third. Our creator comes first, followed by our community. We need to strive to put the interests of others above our own. Butterknife is a HIM that I have seen grow a ton over the last 2.5 years that he’s been out at F3. He has shared aspects of his life with us and expressed how much F3 has done for him, as it has for me as well. One aspect that I really appreciate is his desire to put others first. He is quick to pick up the six or make an FNG feel welcome. He’s been a leader at JUCO and has helped us all to grow. Today I’m excited to pass the torch of JUCO AOQ to Butterknife. I know he’ll lift up the men of JUCO and help push the mission of F3 as a whole.

Philippians 2: 1-11

2 So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, 2 complete my joy by being of the same mind, having the same love, being in full accord and of one mind. 3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus,[a] 6 who, though he was in the form of God, did not count equality with God a thing to be grasped,[b] 7 but emptied himself, by taking the form of a servant,[c] being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. 9 Therefore God has highly exalted him and bestowed on him the name that is above every name, 10 so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, 11 and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

MOLESKIN:
I’m still convinced that Butterknife grows stronger every time he gets COVID.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.