F3 Knoxville

Tag: Snaggletooth

Improv Rain Murph Prep

THE SCENE: Raging storm at the beginning, tapering into drippy wet, 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Projectivator, TN Rocking Chairs, Tempo Merkins, Grady Corn, Newton’s cradle
THA-THANG:
Sometimes

  • Mosey to the back porch and do 3 sets of modified Murph reps
    • 15 pole rows
    • 10 merkins
    • 15 squats
  • Then 2 sets of another pair, followed by 2 sets of Murph reps then a lap around the building
    • 10 Iron Mikes and 10 BttW shoulder taps
    • 10 Hand Release Merkins and 10 Flutter-Dollys
    • 10 Derkins and 10 Box cutters
  • By this point, rain had pretty much cleared, so we moseyd to the pool wall
    • 2 sets of 10 Wall-ups and 10 Bobby Hurleys
  • Mosey to playground and do 1 true Murph rep set including pull ups
  • RTF

MARY:
I think we did some…
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“The Big Lie in the church today is that you are nothing more than ‘a sinner saved by grace’. – John Eldredge

C.S. Lewis cautions us against the words “just” or “merely”, because they serve to exclude other possibility. To be ‘just’ saved by grace is to remain a helpless infant. You are purposed to be much more. Humanity was created in the image of God so that we would become rulers of creation. To be saved is to gain access to the energizing Spirit of the Creator of heaven and earth, but it does you no good if you don’t choose to draw from it. And the Lord delights when you rely on Him for your power.

If I fail to use my chance to grow strong from the Source, I am the least of those who suffer because of it. There is no one to fill your place in the battle line. Every man who chooses comfort or apathy or fear is a gap in the bulwark. Will the enemy win because of my lack? We are certain the answer is a resounding “NO”. But the Lord does not coddle us with irresponsibility. He respects our agency by allowing real consequences. So be assured that your choice will be respected, and all that comes with it.
MOLESKIN:
Not a huge divergence from my original plan, but definitely a little tricky to adapt to the weather, which totally surprised me.
ANNOUNCEMENTS:
Hardship Hill, Dragon Boat, Flag handoff at Juco May 19th, Rampart May 27th.

Job 42:5

THE SCENE: cloudy with some rain
F3 WELCOME & DISCLAIMER:

Was given
WARM-O-RAMA:
SSH, KNOXVILLE CHERRY PICKERS, thread the needle, Tempo merkins  Tempo diamond merkins

THA-THANG:
36 minutes of EMOM: every minute different exercise,  5 second rest. Rince repeat 3x

  • OHP
  • ROWS
  • CMU SQUATS
  • CMU SWINGS
  • CURLS
  • FREDDIE MERCURY

run one lap around the parking lot. Then Did Thunderstruck.  Mosey back to AO  flag

MARY:
Moving hello dolly that Slappy led. Then awkward turtles then some duck jousting
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“I have heard of you by the hearing of the ear, But now my eyes see you” Job 42:5
MOLESKIN:
God allows obstacles to help us remember that he wants us to see Him and have a more personal relationship with him
ANNOUNCEMENTS:
Hardship Hill

You are not number one

THE SCENE: a little cool for April, but perfect for a real grinder at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers, 10 tempo merkins
THA-THANG:

The Workout: April metric

Part 1:  RUN

10 minute timer

  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1 
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.
  • 1 minute rest

Part 2:  AMRAP

3×2 minutes timer

  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
  • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
  • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)
  • 3 MINUTES REST AND RECORD 1st ROUND # OF REPS

Now…REPEAT the full routine – starting over with your rep count

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps.

MARY:
The workout ran long so no time for Mary.
COUNT-OFF & NAME-O-RAMA
7 PAX finished strong this morning.
CIRCLE OF TRUST/BOM:
The You versus You workouts are all about competing against past self and working hard to become better men overall. We can all be commended for wanting to better ourselves as long as our focus is not solely on serving ourselves. Here are a few relevant scriptures to consider.

“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others.” – Philippians 2:3-4 NASB1995

And He said to him, “ ‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.”
Matthew 22:37‭-‬40 NASB1995

Husbands, love your wives, just as Christ also loved the church and gave Himself up for her, – Ephesians 5:25 NASB1995

These are just a few passages of scripture that remind us that we should always be more concerned with serving others over ourselves. We are called to put others desires before our own; love God and then our neighbors; and love our wives such that we are willing to die for them. For example, if we go into an argument with our wives with a mind to win, we have already lost because we are not following God’s will.

You are not number one; you are last.
MOLESKIN:
Poor execution of the warm-up, location of the thang, and timer issues from YHC led to the workout running long. My apologies.
ANNOUNCEMENTS:
Planning for Hardship Hill is in full swing. Reach out to Mathlete or Biohack to see how you can help.

The Rule of Lurches

THE SCENE: Cool spring morning, don’t get much better. Waxing crescent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Hairy Rockettes
  • Imperial Squawkers
  • Tempo Lunges
  • LBACs
  • Grady Corn
  • Moroccan night clubs
  • Cherry pickers

THA-THANG:

  • Mosey to the recruiting center, grab a block
  • CMU pyramid (5, 10, 15, 20, 15 10, 5)
    • Curls
    • Lunges (each leg)
    • OHP
    • Squats
    • Extensions
    • Rows (each arm)
    • 1/2/3/4/3/2/1 pull ups
    • 1 Irkie Dirkie
    • Stopped at 0600
  • Grab a battle buddy and a log
    • Lurches – together, lunge step forward, at the top golden arch to the other shoulder
    • To the top of the parking lot
    • 5 power merkins each
    • To the bottom of the parking lot

MARY:
We definitely did a little
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

I would like to propose a few types of rules that people live by

Rule of War – Do it to them before they do it to us

Eye for an eye – Don’t do worse to them than they did to you

Silver rule – Don’t do to others what you don’t want them to do to you

Golden rule – Do unto others what you would have them do to you

God’s rule – Love your neighbor as yourself (Leviticus 9:18)

Jesus new commandment – Love one another as I have loved you (John 13:34)

Now, if I were a preacher, this could be a whole sermon series, but since I am not, I just want to hang out around last step. When one reads “Love your neighbor as yourself”, it lands as the highest demand that you could make on someone. In fact, I think most people don’t really distinguish the top three tiers of this list. But I think there is actually a lot going on up here at the top.

My eyes have been most opened to this as, over the past ten years, I have attempted to be a father to my son. Being a father has demanded from me an enormous amount of growth, which I frankly didn’t think I needed before I started. When I was married without children, I pretty much had the whole “love your neighbor” thing down. I was a pretty charismatic guy who knew how to steer a situation toward good outcomes, and pretty much did right by all, at least on a comparative scale. And having a baby made it tougher, cause it was exhausting, but I had served on a submarine, so sleep deprivation was kinda normal already. But then the boy turned two and things went downhill. For some reason, he didn’t obey my every word, in spite of my very good imitation of the way good parents act on TV. As the years went on, I descended into a mindset of figuring out how to force my son to behave, and as my methods escalated, I started realizing that I didn’t like the path I was on. But I was caught in a mental trap, on one side an intense responsibility to “raise him right” and an intense reality of how things were actually going.

Eventually, I arrived at the realization that the difference was the rule. For most people, I lived in the golden rule zone, treating them the way I wanted to be treated. But with my son, I was operating on the next level up, I was loving him as myself. Trouble is, I didn’t love myself very well. While on the exterior I was all relaxed and friendly to others, internally I was a slave driver. My son had the unfortunate experience of actually being loved by me more. Pride played a huge role in this, leading me to have low expectations of others while demanding more and more of myself, primarily in the form of external performance. But with Paul, I expected everything, even more than myself because he had the full attention of potentially the greatest dad ever born.

And that’s the genius of Jesus’ new commandment. Rather than allowing my own, twisted internals to set the standard, the expectations are nailed to a cross. I need to stop trying to make a better version of me and start acting like Him.
MOLESKIN:
Ran out of time for my planned work at the wall. Maybe next time.
ANNOUNCEMENTS:
Hardship Hill, Forg3, Dragon boat race

Concentrica

THE SCENE: Cool and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Run around the parking lot
    • High knees
    • Bernie
    • Butt kicks
  • Tempo merkins
  • Tempo squats
  • Cherry pickers

THA-THANG:

Concentrica:

  • M – Relationship with your wife – your center
    • 100 merkins
    • Hold Al Gore for the 6
  • Shorties – Relationship with your kids – your legacy
    • 50 LBCs
    • 50 flutter kicks
    • 50 Freddy Mercuries
    • Hold plank for the 6
  • Shieldlock – Your team for mutual defense
    • 100 step ups
    • Dips for the 6
  • Whetstone – Mentor/mentee
    • 20 burpees – it’s hard, but it makes you better
    • Hold Al Gore for the 6
  • Mammon – Your work, love it or hate it
    • Run 2 laps
    • Wagon wheel for the 6

MARY:
Because relationships can be hard, we did 5 walpies on the way back to the shovel flag.  Upon returning to the flag, we did “popcorn mary” where I picked a PAX to lead an exercise until time ran out.

CIRCLE OF TRUST/BOM:

  • How do you measure success in your life? Money? Things? Friends? Church attendance? Fitness?
  • Wrong scoreboards!
  • The Concentrica should be our scoreboard as seen from a Biblical worldview.
  • We should measure our success by the quality of the relationships we have on the Concentrica.
  • Which of these 5 rings are you missing in your life?
  • Which of them do you need to invest more in?

ANNOUNCEMENTS:
Thirsty Third Thursday at Orange Hat Brewing.  Free drinks for veterans.  OTB this Saturday if a Q steps up.