F3 Knoxville

Tag: Snaggletooth

Captivating

THE SCENE: Some sweet gloom, 30s and drizzle with a little sleet to finish!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • LBACs
  • Moroccan nightclubs
  • Grady corn
  • Tempo Squats
  • Hairy Rockettes
  • Projectivators

THA-THANG:

  • Mosey to the recruiting center
  • Stations – Work for 50s / Rest and move 20s
    • Big Bertha – swings/OHP
    • Tire Flip/ Sledge hammer
    • Black Betty – Dead lift/Rows
    • Golden Arches/Lunges
    • Curls/Tri-extensions
    • Heavy Step ups/Derkins
    • Heavy BBS/Flutters
    • Flappers/Clappers
    • Slam Ball – Slam and Hi-throw
    • Jump Rope – speed / doubles
    • Core station – Flutter kicks / Plank
    • Kettlebell – Halos/Halos
  • RTF

 

MARY:
Dealer’s choice in the sleet: LBCs, Heel touches, Prone Rows, (whatever Ocho called), Basilisk, Shoulder Taps, and Burpees to finish from Noisy Cricket!
COUNT-OFF & NAME-O-RAMA
2.0 – Traxis
CIRCLE OF TRUST/BOM:

My son recently started reading a new book series called Redwall. It comes highly recommended from a few different folks, so I am sure it is good. One of the books was laying on the floor, and a word on the back cover caught my eye. “Welcome to the captivating world of Redwall”. Captivating. Somehow in that moment, the root of that word was really clear to me – captive. It’s funny sometimes how two closely related words can have totally opposite meanings. Awe and Awful and Awesome. Terror and Terrific. Captive and Captivating.

And I know that is likely to be a good description for my son. When he finds a book he wants to read, he is truly a captive. It often requires a bit of forcefulness to get him free of it, even for the simplest things. But that’s not unique to him, I have the same experience, just with different things. But it’s not my instinct to think of positive things when I hear the word captive. My mind goes to ropes, chains, and bars. But I think it is much more common to be held captive by a pleasure than by force. Pointing at addictive substances is an obvious move here. But our colorful light boxes capture our attention much more often and effectively. Heck it’s pretty much impossible to consume alcohol in the quantity that I have consumed a tv series. Two packs a day hardly compares to the frequency that my phone captures my eyes.

The apostle Paul knew well that our fate is captivity, whether we like it or not. We will be captive, the only question is to What? Romans 6 ends with a classic memory verse, but hear the lead up:

16Don’t you know that when you offer yourselves to someone as obedient slaves, you are slaves of the one you obey—whether you are slaves to sin, which leads to death, or to obedience, which leads to righteousness? 17But thanks be to God that, though you used to be slaves to sin, you have come to obey from your heart the pattern of teaching that has now claimed your allegiance. 18You have been set free from sin and have become slaves to righteousness.

19I am using an example from everyday life because of your human limitations. Just as you used to offer yourselves as slaves to impurity and to ever-increasing wickedness, so now offer yourselves as slaves to righteousness leading to holiness. 20When you were slaves to sin, you were free from the control of righteousness. 21What benefit did you reap at that time from the things you are now ashamed of? Those things result in death! 22But now that you have been set free from sin and have become slaves of God, the benefit you reap leads to holiness, and the result is eternal life. 23For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.

I said the question is What will you be a slave to, but perhaps a better question is To Whom?
MOLESKIN:
Had to add a couple stations because we had such a showing! Developed some mental toughness doing Mary in the sleet.
ANNOUNCEMENTS:
Q101 on Feb 4, VQ week Feb 13-18, Cardinal Shirt Order on Slack, CPR Training, Escape from Haw Ridge and Hardship Hill planning is going strong – get involved!

The Princess Bride

THE SCENE: Cold and frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Imperial Squalker
  4. Tempo merkins
  5. Cherry pickers

THA-THANG:

  1. Run to the parallel bars
  2. 20 inverse rows as we sail to the Cliffs of Insanity!
  3. 10 Wallpies and go over the pool wall.
    1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
  4. Left side plank for 30 sec.
    1. Why are you smiling?
    2. I know something you don’t know.
    3. I’m not left handed
  5. Right side plank for 30 sec.
  6. My way is not very sportsman-like
    1. Hang from the monkey bars for 1 min.
  7. Run to the bell.
  8. Build immunity to iocane powder.
    1. 20 dips
  9. Run to K25 hill and to the top.
  10. Roll down the hill towards the fire swamp.
  11. Run back up and over and leap the fire geyser at the bottom.
  12. Ring of fire as we battle rodents of unusual size.
  13. Squatting ring of fire as we escape the lightning sand.
  14. We are men of action. Lies do not become us.
  15. Death march to the bell as we fall into the pit of despair.
  16. Not to 50! 50 dips
  17. Buddy carry to the playground as we take Westley to Miracle Max
    1. Switch out at the parallel bars
  18. If only we had a Wheelbarrow
    1. Partner wheelbarrow back and forth to the amphitheater
  19. Mawage is what bwings us togetwar, today
    1. Al Gore while we quote the scene (Wuv, twoo wuv also)
  20. The chase! Jail break to the shovel flag.  No wammies!
  21. My name is Inigo Montoya. You killed my father. Prepare to die.
    1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
  22. To the pain!
    1. Ring of fire.

CIRCLE OF TRUST/BOM:

“We are men of action. Lies do not become us.”

Who do we lie to?  Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.

Think of your legacy.  What do you picture? Money? A business? Heirlooms or possessions?

Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be.  However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family.  The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.

ANNOUNCEMENTS:
Last week to sign up for Dog tags.  Q 101 coming up.  Valentine’s week is VQ week.

Proverbs 21:3

THE SCENE: A little overcast with some rain
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
The PAX mosey to the front of library and did 10 SSH in cadence… then mosey to the library parking lot and did 10 apple turnover… then mosey to the coupon and carried them back to senior center doing rotation of curls,OHP, FARMER carry
THA-THANG:
20 minute timer

  • 10 and 4 of these excerise wolverine/4 mountain climber
  • Curls down the hill
  • Murder bunny up
  • 10 and 4 Iron hulk
  • Curls down the hill
  • Murder bunny up

MARY:
Did the cupid shuffle  then PAX led heavy core exercise till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 21:3 To do righteousness and justice is more acceptable to the Lord than sacrifice.

Proverbs 21:3 ESV

Mark 4:3-9

MOLESKIN:
God wants us to sow the seeds of his message by living righteous and just. When we sacrifice righteous and justice we are allowing the seeds of the gospel to be choked by the thorns of this life.

Keep it Simple

THE SCENE: the Project, a few puddles, and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 harry Rockettes, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers

THA-THANG:
Mosey to toward the friendship bell stopping short at the corner of the gravel path. Do a burpee mile. 12 burpees followed by one lap. Repeat 4 times total.

Mosey to the amphitheater:

  • 25 merkins
  • 25 heels to heaven
  • Run to the pool wall
  • 10 wall ups
  • 25, 2-ct Imperial walkers
  • Run to the playground
  • 5 pull-ups
  • 25 squats

AMRAP

MARY:

Freddie Mercury, LBCs, 6″ LBCs, protractor, planks

COUNT-OFF & NAME-O-RAMA

10 kicked the morning in the teeth today!

CIRCLE OF TRUST/BOM:
“Teacher, which is the great commandment in the Law?” 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 22:36‭-‬40 NASB1995

Imagine what your life could be like if you just kept things as simple as those commands. No complicated relationships. No justification for rude behavior. Simply everything that we do, if we act out of love and kindness for others, we could make the world a different place.

MOLESKIN:

ANNOUNCEMENTS:

The courage to lead

THE SCENE: Warm for January, low 50s and damp. Something like Ideal gloom with a waning gibbous overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Tempo Squats
  • LBACs
  • Tempo Merkins
  • Fence Steppers
  • Grady corn

THA-THANG:

  • Mosey to the parallel bars and have each man  handwalk the parallel bars
  • Mosey to the pool wall
    • Wall sit-ups – All PAX wall sit then do a wall-up upon command.
    • Repeat 5 times
  • Mosey to recruiting center
    • Relocate the entire block stack to the corner of the lot. TO move each block:
      • 20 plyo-merkins or thrusters to farmer carry each block
      • 20 4-ct heavy freddies or flutters to lunge the block
      • 20 swings or good mornings to rifle carry the block
    • Relocate the poles likewise in pairs
      • 20 golden arches then shoulder carry
    • Then move everything to the other corner of the parking lot
    • Then put it all back where we found it
  • RTF

MARY:
11 Heels to heaven, 11 American Hammers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

On Saturday, I was fortunate to attend the convergence down at Bombshelter and, among several benefits, hear a message from Cap’n Crunch, one of the OG founders of F3 Knoxville. His message was framed with four points on how to improve personal leadership:

  • Resist Passivity
  • Expect Long-term Gains
  • Accept Responsibility
  • Lead Courageously

While any one of these points could serve as the jump-off point, today I am focusing on Lead Courageously. Unlike some other virtues, like temperance or fortitude, Courage is a word that still gets a fair bit of use in the modern cultural lexicon. Pretty much no matter who you are or how you view the world, everyone agrees that courage is virtuous, because everyone agrees that there are things which ought to be done that fear prevents us from doing. Now, Cap’n Crunch noted, and it bears repeating here, that courage is not the absence of fear. If you are not afraid, then you have no need of courage. Rather, courage is fortitude to endure fear which makes possible justice despite opposition, temperance in the face of temptation, and prudence which sees future peril but is not diverted. C.S. Lewis, in the voice of Screwtape, put it this way:

“Courage is not simply one of the virtues, but the form of all virtues at the testing point, which means, at the point of highest reality. A chastity, or honesty, or mercy, which yields to danger will be chaste or honest or merciful only on conditions. Pilate was merciful till it became risky.” – Screwtape

Obviously, having courage is great, but how do I get it?

There is more than one way to answer this question, but today I want to focus on one that we moderns somehow often neglect: From the men at your side. Ever notice what lies at the center of this word: en-COURAGE-ment From time immemorial, men have been facing challenges in groups, even when it provides no pragmatic advantage. In fact, this reality lies at the very heart of F3. By facing our challenges together, with shields locked, we muster courage which we do not individually merit. Do not neglect to engage this resource, for:

36 “But about that day or hour no one knows, not even the angels in heaven, nor the Son, but only the Father.37As it was in the days of Noah, so it will be at the coming of the Son of Man.38For in the days before the flood, people were eating and drinking, marrying and giving in marriage, up to the day Noah entered the ark;39and they knew nothing about what would happen until the flood came and took them all away. That is how it will be at the coming of the Son of Man. (Matthew 24:36-39)

No one knows the future. If you desire to lead, you must either be naïve to this or courageous to face it.
MOLESKIN:
I am deeply grateful to have had the opportunity to lead you fine men this morning. Coming out of a bewildering day, you helped bring me back to center. Truly grateful for your fellowship today and always.
ANNOUNCEMENTS:
Convergence at Rampart Saturday to finish his VQ and honor his memory. Receiving of friends is 3-5 at South Harriman Baptist Church, Funeral at 6. Burial will be Sunday at 2 pm at Bookwalter Cemetery in Knoxville.