F3 Knoxville

Tag: Snaggletooth

Stone Cold Bunch Of Weirdos

THE SCENE: Crisp 32 degrees, but it was dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence

THA-THANG:
Insert information about the workout.

  • Mosey around big lot leader falling off for burpees x2
  • Line up on curb for Shaun T’s – step up, knee to opposite elbow,
    Step down, backward lunge and reach to curb. 1 min each side.
  • Flutter kicks in cadence
  • Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
  • Flutter kicks in cadence
  • Mosey to the coupon pile
  • MUCHO CHESTO!! Merkins: Diamond, Regular, Wide, and Staggered 10x each
  • Partner up:
    Curls to 100 while partner runs stairs and does 5 pull ups
    Thrusters to 100 while partner runs stairs and does 5 pull ups
  • Freddy Mercury in cadence
  • Mosey back to the flag w/ a Jail Break

MARY:
Hello Dollies and Mountain Climbers

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Monday 34 degrees I was out here with you

Tuesday it was cold, but I did yoga in the comfort of my house, but I’m sure some of you were out.

Wednesday 19 degrees I did JUCO RUSH

Thursday 36 degrees and pouring rain I did SHAMROCK RUNNING

Today 30 degrees and here we are!

I mean I crawl out of my warm bed with my wife in it, and probably a kid sometimes two, to come workout with you guys. It’s insane! But then I get here and I’m positive you all have a similar story. You’re here on your own volition, right… It impresses me, it ignites me!

You guys are a stone cold pack of weirdos. And I love it!

I also really appreciate the thoughtfulness of those leading these workouts! You make it fun! You make it challenging, And then send me away with a different kind of challenge. This is the challenge that is the most meaningful to me. Iron sharpens iron!

Thank you for putting in the work and continuing to challenge me!

If you haven’t done so, I encourage you to sign up for a Q. We’re happy to help out!

https://www.bible.com/59/isa.55.11.esv

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

Faster

THE SCENE: Drippy, slushy, 35ish with a brook babbling by in the background
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High knees
  • Projectivators
  • Tempo squats
  • Little baby arm circles
  • Tempo merkins
  • Dive bombers
  • Fence steppers
  • 5 burpees
  • Cherry pickers

THA-THANG:
3 cycles of AMRAP, 45 s on, 15 s recovery

  • Cycle 1
    • Curls
    • Overhead press
    • Heavy squats
    • CMU Swings
    • Row right
    • Row left
  • Mosey to pool wall and do 7 wall-ups
  • Cycle 2
    • Derkins
    • Block Jump overs
    • Tricep Extensions
    • Heavy freddy’s
    • Thrusters
    • Walking CMU Merkins
    • Mosey to playground for 7 pull ups
  • Cycle 3
    • Heavy Lunges
    • Heel taps
    • Good mornings
    • Heavy flutter kicks
    • Airplanes
    • Blockees
    • Return to parking lot and bear crawl the CMUs back from whence they came

MARY:
60 s tree hugger with a probably-longer-than-necessary joke
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Matthew 6:16-18

16 “When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full.17But when you fast, put oil on your head and wash your face,18so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you.

fasting, Schmemann argues, “rather than weakening us makes us light, concentrated, sober, joyful, pure.

true “Christian asceticism is a fight, not against but for the body.”

In Taft’s words, penance is “not a turning in on self, not a concentration on self-discipline as some sort of spiritual athletics, but an openness to new life, and through it openness to others, the end to which it is all supposed to lead.”

Schmemann counsels a fast to “control our speech”19 so that we can recover a measure of silence in our spiritual life without which we cannot hear the voice of the Lord.

fasting, like all forms of discipline, “is not a pitting of the spirit against the flesh, but rather body and soul united together against sin, body and soul converted together to the Lord.

The body is valuable and a precious gift of the Creator—who Himself of course took on human flesh—but its value is only recognizable paradoxically when it is not pampered but denied, as in fasting: “fasting in Christianity is only truly itself when it realizes the sacredness of the body.

fasting as a physical effort is totally meaningless without its spiritual counterpart: ‘by fasting and prayer.

O Lord and Master of my life!
Take from me the spirit of sloth, faint-hearted ness, lust of power and idle talk
But give rather the spirit of chastity, humility, patience and love to Thy servant.
Yes, O Lord and King!
Grant me to see my own errors and not to judge my brother;
For Thou are blessed unto ages of ages. Amen.
MOLESKIN:
I have a couple of goats, and I realized yesterday that the gate to their pen was completely detached at the hinge. If they had bumped the gate, it would have fallen and they could have escaped. But they didn’t. In the long run, fences don’t work because of their strength or durability. They work because we accept them. If you ever want to get out, just keep testing the fence and one day it will fall.
ANNOUNCEMENTS:
none

PAUSE

THE SCENE: 48 and wet
F3 WELCOME & DISCLAIMER: Yep – all the stuff.
WARM-O-RAMA:
• SSH – IC X7
• Squats – IC x5
• Imperial Squawkers – IC x5
• Mountain Climbers – IC X5
• Tempo Merkins – IC X5
• Overhead Clap – IC X5
• LBAC (fwd/back) – IC X5 (bigger)
• Moroccan Nightclub – IC X5
• Hi Knees/burpees x3
• Projectivators x5
• SPRINTS – Parkside to Library and back
• Mosey to Parallel Bars – 5 dips/5 lunges each leg
• Mosey to Pool Wall – 5 wall-ups/5 squats
• Mosey to RC

THA-THANG:

1 CMU mosey to Tinseltown Side Stairs
• 10 single-arm rows each side – CMU stairs
• 10 lunges each leg – CMU stairs
• 10 good mornings + 10 BBS – CMU stairs
• 10 uneven merks each side – CMU stairs
• 10 kettle swings + 10 calf raises – CMU stairs
ROUND 2:
• 10 narrow merk + 10 plio-merk – CMU stairs
• 10 thrusters + 10 squats – CMU stairs
• 10 curls + 10 OHP – CMU stairs
• 10 V-up + 10 flutterkicks (4-ct) – CMU stairs
• 10 tri-ext + 10 overhead side-side (2-ct) – CMU stairs
• 6:05 – return CMU/Pool Wall (5 wallups/squats) to Parallel (5 dips/lunges)/JAIL BREAK TO SHOVEL FLAG

MARY:

COUNT-OFF & NAME-O-RAMA
6 MEN: Erector, Borg, Biohack, Mathlete, Rocket, and Snaggletooth

CIRCLE OF TRUST/BOM:
“Be still [again] and know that I am God.” Psalm 46:10

Still learning the lesson from 2020 – “Be Still” – A resource that I have been using may be a helpful tool to each of us in this time is the Pause App. It’s a simple 1 minute meditation. There are options for a 3-minute, 5-minute, and 10-minute meditation that you can do anytime during the day to come back to God in the midst of the rat-race that is often our workday.

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

Be That Man

THE SCENE: 39 and a little drizzly.  Perfect!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA: 

  • Moroccan nightclub
  • Squats
  • Finkle swings
  • Seal jacks
  • Mosey to the small lot
  • 10x Mountain climbers then suicide – line 1, 2, then 3
  • 20x BBS then suicide – line 1, 2, then 3

THA THANG:

Mosey to the big lot

Catch the Rabbit.  Eight lines spaced about 60’ from each other.  One PAX is the Rabbit – the rest of us are trying to catch him.  All PAX do an exercise then advance to the next line.  The Rabbit starts with a head start but has a disadvantage…  Any PAX that catch the rabbit advance at the same pace as the original rabbit….

Round 1:  PAX do 2 burpees then sprint.  Rabbit (starting at line 2) does 4 burpees then sprint.

Round 2:  PAX do 5 BBS then sprint.  Rabbit (starting at line 2) does 7 BBS then bernie.

Round 3: PAX do 8 bobby hurleys then sprint.  Rabbit (starting at line 3) bear crawls.

 

Racing Quarter Pounder.  Two Teams.  One team runs the QP forward – the other Team runs it backward.  Which team will finish first?

  • Sprint 25 yards, 25 Merkins, sprint back
  • Sprint 50 yards, 50 Squats, sprint back
  • Sprint 75 yards, 75 mountain climbers, sprint back
  • Sprint 100 yards, 100 SSH, sprint back

Mucho chesto

  • 10x diamond merkins
  • 10x merkins
  • 10x werkins
  • 10x staggered merkins L
  • 10x staggered merkins R

Railroad run back to the shovel flag

 

MARY:

Jelly legs:  30 sec Al Gore, 30 squats, sprint…  Repeat

Another Mucho Chesto

 

COUNT-OFF & NAME-O-RAMA

13 Strong!

 

CIRCLE OF TRUST/BOM:

In anticipation of the upcoming holiday on Monday, I want to give you all something to think about over the weekend.  That’s right – Monday is…World Hippo Day!  Do you know there’s only two places in the world to see hippopotamuses is in the wild? One is Africa. The other is Columbia, South America.

The former Columbian drug lord, Pablo Escobar (not a HIM!), was killed by police almost 30 years ago.  With a net worth of around $30 billion, he was believed to be the seventh richest person in the world.  He used that wealth to buy houses, cars, islands, TWO submarines… He also started his own personal zoo, with elephants, rhinos, lions….and hippos.

In 1991, Escobar surrendered to authorities and the Columbian government seized all his assets and wealth.  They turned over his exotic animals to the Colombian Zoo, but there were four hippopotamuses they didn’t know what to do with because the zoo had no infrastructure for them.  So, authorities decided to just release them into the Magdalena River.

In Columbia, hippos have no natural predators.  There are no seasonal droughts, like there are in Africa.  There is an abundance of food.  Today, the hippo population is exploding in Columbia.  The conditions have been described as a “Hippo Heaven” and estimates suggest that there will be thousands of hippos in Columbia within a few decades.

As the seventh richest man in the world, Pablo Escobar had tremendous potential to impact his family and his community.  He could have done so much good with his wealth and talent!  But just 30-years after his death the lasting legacy of this man, who once lived like a king, is that he inadvertently created a Hippo Heaven.  That’s it.  That’s it?!?  What a ridiculous legacy!

So, here’s the question that I want you to reflect on this weekend;

“What will be said of your life 30 years after you are dead?”

That day is coming.  What will your children and grandchildren say about your memory?  Will it be something inadvertent and ridiculous…because you just let life happen?  Will they say nothing at all – because you lived an unremarkable existence?  Will they remember you in a way that you wish they would not?  Or, during the short time you have on earth, will you live with intentionality and have a passion to leave a great legacy?

For generations after you are gone, will they tell stories of your greatness and of how your life and faith was such a blessing to the family?

If you want to know how to leave a meaningful legacy, start by reading Psalm 112.  It tells us “the generation of the upright will be blessed” and “the righteous…will be remembered forever”.

Psalm 112 describes the characteristics of a memorable man, a man who will leave a legacy of greatness.

Read through this list, and reflect on each trait.  Ask yourself how this characterizes your life – or what, if anything, you will change starting today…

The man who will leave a legacy of greatness…

  • He lives a righteous and blameless life (Psalm 112:4)
  • When others disappoint him or don’t meet his expectations, that man…gives them grace (Psalm 112:4).
  • When others wrong him, that man….shows mercy (Psalm 112:4).
  • With his time and money, that man….is generous (Psalm 112:5 and 9)
  • That man…loves justice (Psalm 112:5)
  • That man…is not afraid of the future because he trusts in the Lord (Psalm 112:7-8)
  • To those who are less fortunate than him, that man…shows compassion (Psalm 112:4)
  • That man…fears the Lord (Psalm 112:1)

That’s a description of a man that I would certainly tell stories about long after he were gone.

Be that man!  Be a little more like him today than you were yesterday!  Be that man!

 

MOLESKIN:

Psalm 112 (ESV)

1  Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!

2  His offspring will be mighty in the land; the generation of the upright will be blessed.

3  Wealth and riches are in his house, and his righteousness endures forever.

4  Light dawns in the darkness for the upright; he is gracious, merciful, and righteous.

5  It is well with the man who deals generously and lends; who conducts his affairs with justice.

6  For the righteous will never be moved; he will be remembered forever.

7  He is not afraid of bad news; his heart is firm, trusting in the Lord.

8  His heart is steady; he will not be afraid, until he looks in triumph on his adversaries.

9  He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor.

10  The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

 

Read more in the F3 QSource, Q4 Leave Right

Hat tip to Levi Lusko for turning me onto the crazy story about Pablo Escobar’s hippos.

Read more about Pablo Escobar’s Hippos; https://en.wikipedia.org/wiki/Pablo_Escobar%27s_hippos or check out the National Geographic documentary, Cocaine Hippos.

ANNOUNCEMENTS:
Set your alarms Monday morning.  The Judge will be on Q!

Five Eleven

THE SCENE:  40 and clear.  Perfect!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA: 

Squat x 11

Overhead clap x 11

SSH x 11

Imperial walker x 11

Moroccan Nightclub x 11

THA THANG:

Mosey to the fountain plaza.  Elevens on the bench – chest slap irkin + single-leg split squat

Mosey to Y-12 Hill.  Elevens – Star jack, run down, diamond merkins, bear crawl up

Mosey to the Amphitheater.  Elevens – Box jumps, bernie up, mountain climbers, run down

Mosey to the pool wall.  Elevens – Wall up (or supine pull-up) + BBS

Mosey to Friendship Bell.  Elevens – Single leg dips + burpee box jumps

MARY:

Flutter kicks x 11

E2K R x 11

Hello dolly x 11

E2K L x 11

BBS x 11

Jail break!

COUNT-OFF & NAME-O-RAMA

9

CIRCLE OF TRUST/BOM:

I love so many things about F3 workouts – the push, the variety, the comradery, and this right here – the Ball O’ Man or Circle of Trust.  These five minutes that we use to challenge each other to be better men, better fathers, better husbands, better friends…  Where else in our society do men do this?  Maybe in your church… Maybe if you have an exceptional friendship…  Other than that – nowhere do men get to do what we are doing right here and right now.  Oorah, Ball O’ Man!

Exhortation.

The Q-Source has a chapter on Exhortation – Q3.7.  But instead of reading from that, I’m going to borrow an idea from scripture.  1 Thessalonians 5:11 (NIV), “Therefore encourage one another and build each other up, just as in fact you are doing”. 

… encourage one another…  The Greek word which is rendered “encourage” is parakaleo.  Many English interpretations of this verse translate the word as “exhort” rather than “encourage” (ASV, ERV, NHEB, WEB…).  I think of encourage as “motivate”, “cheer on”, or “root for”.  But, “Parakaleo” in the Greek has a legal overtone.  The word implies one who is working to compel a court’s decision (like a defense attorney) – which is more earnest and urgent than the word “encourage” would suggest.  What’s more, the word infers that the person’s judgement is based on their first-hand knowledge of a situation.  That’s precisely what we do in this circle, is it not?  We compel each other, often based on our own experiences (e.g. I’m working on this, maybe you are as well – or I made a mistake and suffered, learn from my mistakes…).

…and build each other up… In the Greek, those words are oikodomeo and literally mean “to build a house”.

If Chaco were here, he could tell us how many different disciplines are involved in building a house.  Concrete, framing, electrical, plumping, roofing, insulation, finish work, etc.  Dozens of trades and hundreds of steps.  In this circle, we cover a wide range of topics; service, forgiveness, vision, prayer, playfulness, carrying your burden, and dozens of others.  Just like a house needs a foundation and insulation and plumbing – I need all this variety of exhortation to become more of a HIM.  

I appreciate you men coming out here.  I appreciate so much when you lead!  I appreciate the words that you speak into my life and the way that you exhort me and the other men out here!

 

MOLESKIN:

Prayers for Trolley’s wife and family

Good to have Mr. Slate at the Project!

Q Source 3.7, Exhortation

ANNOUNCEMENTS: