F3 Knoxville

Tag: Snaggletooth

IPC Week 3 – “B” the EMOM

THE SCENE: Rain, then rain, then more rain and 70 degrees. Another Beautiful morning.
F3 WELCOME & DISCLAIMER – Done

WARM-O-RAMA:
20 SSH

11 Imperial Squawkers

15 Tempo Squats

Stretch at own pace, quads and achilles

THA-THANG:

  • IPC Week 3 orientation with demonstration of Kraken Burpees and BDE Burpees
  • Mosey to the track and sync/start EMOMs at both cones of the 50 yard section
  • Start timer
  • Perform 50 Kraken Burpees, but run to other cone every time the EMOM sounds and resume Krakens.
  • When 50 are completed, run 400m, stop at same cone you started at.
  • Perform 50 BDE Burpees, but run to other cone every time the EMOM sounds and resume BDEs.
  • When 50 are completed, run 800m, stop at same cone you started at.
  • Perform 50 2-count Bonnie Blairs/Jumping Lunges, but run to other cone every time the EMOM sounds and resume Bonnie Blairs.
  • When 50 are completed, run 1200m, stop at same cone you started at.
  • Record time from group timer.
  • No one modified.
  • All PAX regrouped as they completed their respective cycles and finished as a group.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Word on the way back from track with lots of good talk, but I being of sound mind did forget the Count-Off & Name-O-Rama
CIRCLE OF TRUST/BOM:
2 Peter 3:14  Strengthen yourselves, so that in the end god finds you at peace with him.

Then we discusses how life is tough, because faithfulness only is proven through the tough times.  An example was Noah and being alone after God killed every other living being who Noah had lived with or known for hundreds of years, except for his family.  Now the ensuing loneliness might be a chance to not be at peace with God.  The discussion turned to the fact that being blessed, like Noah was, can be a burden.  Lots of good talk.

MOLESKIN:
The response to the Word was an encouragement to me.  Thanks.

CMU Ladder

THE SCENE: Nondescript. Not hot, not cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x Abe Vigoda, 7x Cherry Pickers…Let’s mosey!
THA-THANG:
Mosey towards CMU pile stopping for 5 burpees OYO at two different spots.

Grab yourself a coupon and head to the start line to the west of the maintenance building.

CMU Ladder:

  1. 10 x CMU Thrusters
  2. 20 x CMU Swings
  3. 30 x CMU Tricep
  4. 40 x CMU Curls

Run to Cones:

  1. 10 x BBS
  2. 20 x HTH
  3. 30 x LBC
  4. 40 x Flutter Kicks

Start round 1 with both 1’s above, on round 2 do both 1 & 2 above, and so on.

After completing the CMU work, run to the cones (spaced about 50 yards apart) and complete the work.

Round 1 = 1&1; Round 2 = 1,2&1,2; Round 3 = 1,2,3&1,2,3; Round 4 = 1,2,3,4&1,2,3,4

Clear as mud.

Finished up the ladder work and moseyed over to the big parking lot for a taste of the Kraken.

8 Cones in a circle around the light pole. Start at any cone and perform the prescribed exercise until the timer PAX finished the 3 burpees (5 burpees on round 2).

Exercises were Burpees, Squats, Diamond Merkins, Monkey Humpers, X Factors, BBS, HRR Merkins, LBC

Made it two rounds through the Kraken.

Mosey back to the shovel flag for a bit of Mary.

MARY:
Flutter Kicks and Freddies
COUNT-OFF & NAME-O-RAMA
11 men got after it.
CIRCLE OF TRUST/BOM:
Talked about Galatians ch. 2 when Peter was rebuked by Paul for not following his own teachings regarding accepting the Gentiles as they were. Talked about not forcing others to fit into a box that we have created with no basis. Make sure that you are practicing what you preach.
MOLESKIN:
IPC is in session, and it hurts.

ANNOUNCEMENTS:
Hardship Hill is coming up. I need help preparing the obstacles and we need to fill out the JUCO team.

Iron Pax Recovery Workout: Steeplechase

THE SCENE: 66 and “Cloudy with a Chance…”
F3 WELCOME & DISCLAIMER: Yes sir.
WARM-O-RAMA:
Projectivator x5, Tempo Squat x5, Cherry Picker x5, Tempo Merkins x5, individual stretch, mosey to Pool Wall.

THA-THANG: “The Steeplechase”

  • Pool Wall: 5 Wurpees (burpee+wall-up)
  • Playground: 5 pull-ups + 5 chin-ups (forward/backward grip)
  • Amphitheater: 5 boxjump+5 Bonnie Blair; Bernie up hill; 5 BBS+5 Heels-to-Heaven (2-ct); Bear Crawl down hill; Mucho Chesto (1 round): 10merks+10 diamond merks+10 werkins+10 stagger right+10 stagger left merkins; mosey up sidewalk to road
  • Karaoke (right/left), Side shuffle (right/left), Mosey to Lake
  • Lake: Lazy Dora (partner up): 100 shoulder taps + plank (switch every 10 reps till 100)+lap; 200 LBC + 6-in Leg Lift (switch every 20 reps till 200)+lap; [CALLED RECOVERY FOR TIME] 300 Squats + Al Gore (switch every 25 till 300)+lap.
  • [DID NOT GET TO K-2(5) FOR 5 HILLS – too bad, so sad]
  • Here what we missed – 5 Hills:
    1. 5 Burpees – sprint hill – 5 burpees at top
    2. 5 Bobby Hurley (2-ct) – hill – 5 BH at top
    3. 5 starfish (2-ct) – hill – 5 starfish at top
    4. 5 lunges (each leg) – hill – 5 lunges at top
    5. 5 diamond pushups – hill – 5 diamond pushups at top
  • Mosey to Friendship Bell – Mosey to Shovel Flag

MARY:
NO TIME FOR MARY – BORG led us in some Cool Down Yoga/isometric stretches and good wisdom. Good stuff – DM Borg for more info.

COUNT-OFF & NAME-O-RAMA
6 Knuckleheads recovered from Iron Pax Madness! Welcome FNG Jacob AKA Mr Burns (of The Simpsons fame)

CIRCLE OF TRUST/BOM:
Romans 12:1-2 in 2 translations for meditation

A Living Sacrifice
12 Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. 2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. (ESV)

Place Your Life Before God
12 1-2 So here’s what I want you to do, God helping you: Take your everyday, ordinary life—your sleeping, eating, going-to-work, and walking-around life—and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out. Readily recognize what he wants from you, and quickly respond to it. Unlike the culture around you, always dragging you down to its level of immaturity, God brings the best out of you, develops well-formed maturity in you. (The Message)

Like most men, I have spent a lot of time trying to get better, trying to BE BETTER – a good example is F3. Unfortunately, a lot of our self-improvement efforts amount to sin management, behavior modification, improving from the OUTSIDE-IN. The Bible clearly teaches the opposite: we can’t do it. Our hope lies in trusting what God has done, IS DOING, for us. As we give our “everyday, ordinary life” to God, as we believe/trust/relax in God and what He’s doing, He transforms us from the INSIDE-OUT. He’s playing the Long Game for us – developing “well-formed maturity” in us. Let Him do it.

MOLESKIN:
Thursdays at The Project are typically Heavy PT (CMU work, tire flips, cut telephone poles, battle rope, etc) but after Tuesday’s Iron Pax we thought a recovery workout was in order. (Sorry Tuba! Heavy PT is our jam!)

ANNOUNCEMENTS:
Welcome FNG Jacob/Mr Burns; Iron Pax; Hardship Hill; Project Pax to Pray for this week: Bobbit; Coffeeteria @ Dunkin

Where are my eyes

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High knees
  • Projectivators
  • Moroccan nightclubs
  • Little baby arm circles
  • Tempo squats
  • Imperial squawkers
  • Tempo merkins

THA-THANG:

Hit the parallel bars (20 inv. Rows + 20 merkins) and wall (10 Wall-pees) on the way

Baby steps @ Recruiting center

  • 6 thrusters and a blockee x3
  • Mosey around the parking lot
  • 6 Airplane! And a blockee x3
    • Airplane = on 6, crunch up with block then extend arms and legs
  • Mosey around the parking lot
  • 6 curl-presses and a blockee x3
  • Mosey around the parking lot
  • Line up along the short end of parking lot
  • Lunge two parking spaces with cmu, then bear crawl back and do 10 dry-docks, then go back and get the cmu. Cross the parking lot
  • Next two, transit 2 spaces, then do 10 of the listed exercise. Cross the parking lot
    • Rifle Carry – Good mornings
    • Farmer Carry – Tricep ext.
  • Finish up with some high speed work
  • 40 seconds – AMRAP – 20 seconds off
    • Curls
    • Heavy Hammers
    • Right row
    • Left row
    • Heavy Flutter Kicks
    • Double stack squats
    • Heavy LBCs

MARY:
Just enough time to put our heels to heaven.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In these days, it seems like uncertainty abounds. When we don’t know what is true or who to trust, it is tempting to just pick something or someone and cling to it. Life feels easier when you have a simple answer, even if the answer is wrong. It is really unpleasant to reside in unknowing, to accept the chaos each day. It seems better to hide your eyes, turn to distractions, but that just stores up suffering for later.

Instead, it is better to accept the unknowing of today by abiding in this transcendent truth: that we can place our trust in our Father above. The plan is not ours to know, even the Son did not know the day or the hour, but if we place our trust in the only One who is truly trustworthy, then our future is secured.

Psalm 121

1 I lift up my eyes to the mountains— where does my help come from?

2 My help comes from the Lord, the Maker of heaven and earth.

3 He will not let your foot slip— he who watches over you will not slumber;

4 indeed, he who watches over Israel will neither slumber nor sleep.

5 The Lord watches over you— the Lord is your shade at your right hand;

6 the sun will not harm you by day, nor the moon by night.

7 The Lord will keep you from all harm— he will watch over your life;

8 the Lord will watch over your coming and going both now and forevermore.

MOLESKIN:
Thanks to Manilow for the glamor shots!
ANNOUNCEMENTS:
IPC week 2 coming up. Hardship hill.

Simple…but not easy

THE SCENE:  63 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Stretch OYO

Grab a block and head to the track…

THA THANG:

Iron PAX Challenge, Week 1.  Three rounds for time…  Simple…but not easy.

Round 1

 Round 2 Round 3

800-meter run

25-yard murder bunny

10 shoulder tap merkins

25-yard reverse murder bunny

20 blockees with thruster

 20 burpee jumpovers, horizontal

20 burpee jumpovers, vertical

25-yard murder bunny

10 shoulder tap merkins

25-yard reverse murder bunny

MARY:

No time

COUNT-OFF & NAME-O-RAMA

5

CIRCLE OF TRUST/BOM:

Philippians 4:6-7, “Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.  Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.”

“Don’t worry about anything; instead, pray about everything…”  Simple…but not easy.

MOLESKIN:

Each Tuesday, we’ll select a different member of the PAX to focus our prayers on for the next week.  Praying for that man, his family, his challenges, for his victory.  This week, it’s Snaggletooth and his family.

PRAYERS / ANNOUNCEMENTS:

Erector – get well, brother

Snaggletooth – for clear direction about the next chapter of life, for courage, for faith.  Thanksgiving for his wonderful family, and his brother-in-law, who is stepping into an adventure.