F3 Knoxville

Slow and Steady. . . and Wet

THE SCENE: Cold and wet to start. Progressively colder, and wetter as we went along. Perfect Gloom.
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

15 SSH, 6 WMH, 3 slow tempo Knoxville CPs, 5 Slow tempo Merkins, 5 Slow tempo Squats, Long and slow shoulder burn series.
THA-THANG:
Hoist CMU and mosey to the track.

  • Carry your CMU any way you see fit around the track for one mile. Hold a stationary until 6 is in.
  • 10 Derkins, 12 Overhead press, 14 curls. 5 Rounds OYO
  • Static overhead hold for one minute.
  • Static Toe Merkin hold for one minute.
  • Wall sit with CMU on lap for one minute.

MARY:
No Mary.
COUNT-OFF & NAME-O-RAMA
16 with one FNG
CIRCLE OF TRUST/BOM:
Build a relationship with Christ to then be able to hear Him speak.
MOLESKIN:
Really proud of everyone toughing it out in the rain and cold.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Finish the Work

THE SCENE: 58 degrees and recovering from the storms the night before
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 reps each of:  SSH, tempo squats, LBAC (forward/backward), tempo merkins, TN rockin chairs, Moroccan night clubs, mountain climbers, OH claps, WMH, Imperial Walkers, end with projectovators.
THA-THANG:
Mosey to middle light pole in parking lot (short mosey).

  • 6 rounds
    • 50 Squats
    • 25 Merkins
    • Run “approximately” 100 meters (to sign)
    • Bernie up to ball field fence
    • Run “approximately” 100 meters
  • Modified to 4 rounds and went back to circle
  • Using 2 dice:
    • 1st roll determined exercise: 1=Burpees, 2=Merkins, 3=Squats, 4=LBC, 5=Bench Dips, 6=SSH
    • 2nd roll determined reps x 10:  6=60 as an example
    • Everyone rolled around the circle of 9, made sure we did every exercise at least once.

MARY:
Shoulder Mary for 4 minutes:  Chattanooga Cherry Pickers, Seal Claps, Drummers, and held Sampson for 1 minute 15 seconds
COUNT-OFF & NAME-O-RAMA
9 PAX including 1 FNG that was later named “Spare Key”
CIRCLE OF TRUST/BOM:
Text to meditate on as we move into the Easter season:  John 19:30 “When Jesus had received the sour wine, he said, ‘It is finished.” Then bowing his head, he gave up his spirit.”

Jesus was given direction to complete from his father.  He made sure that he accomplished his work before dying.  We, following his example, as HIMs should strive to complete our tasks in the same way.  Whether in our home life, our jobs, our personal walk, or in the community.  High impact men strive to finish what they start.

MOLESKIN:
Prayer requests for those impacted by the storms, Bobbit’s friend Jamie, those on DL or DR.
ANNOUNCEMENTS:
Discussed Q schedule over the next week.  Invited HIMS to join Hardship Hill team.  Discussed Shield Lock Alpha group and when Bravo will start (after Easter).  Named FNG and got that pic.

Accelerate Your King: You vs You Workout 3 – The Victim & the Tyrant

THE SCENE: A splendid 60 degrees with 16+mph gusts!

F3 WELCOME & DISCLAIMER: Dutifully delivered.

WARM-O-RAMA:

  • SSH x15
  • Willy Mays Hayes x10
  • 3rd Grade Exercise x10 (a quick-paced “cherry” picker with a clap at the top)
  • Knoxville Cherry Pickers x3 (because the PAX protested)
  • Tempo Merks x10
  • Tempo Squats x10
  • Tennessee Rocking Chair x10
  • Shoulder Burn
    • LBAC x10
    • RLBAC x10
    • Grady Corn x10
    • Moroccan Night Clubs x10
    • Hallelujahs x10
    • Chattanooga Cherry Pickers (or Jerusalem Olive Pickers) x10
      • Grapes wound up in there somewhere but we were swiftly reminded that they grow on vines. Outnumbered’s horticultural privy has finally come in handy.

THA-THANG:

Line up at 1st line
Start the timer.

All PAX perform each exercise for 1 full minute (no rest interval between sets).

After each 50 reps, move forward one line – but continue doing the exercise until the minute timer rolls over.

Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).

Exercises are;
1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

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

MARY:

No time but she would have been a welcome relief if we had.

CIRCLE OF TRUST/BOM:

When committing to a discipline or stopping a habit, one is likely to meet one of two characters; the tyrant or the victim. Often one will quickly morph into the other at the drop of a hat. They live in your head. The tyrant will cause one to overcommit for a period of time until failure, then completely berate you with guilt, and cause you to completely give up. The victim (often will take over at this point) and baby you to the point that you don’t think you can even live up to said commitment. But it’s ok because you’re special and it loves you no matter how much of a sadclown you become.

How does one find balance between the two? How much grace should one give themselves in the face of failure? How much discipline should one enforce without becoming a tyrant?

Marcus Aurelius in his Meditations said the following…

“When force of circumstance upsets your equanimity (composure/balance), lose no time in recovering your self-control, and do not remain out of tune longer than you can help. Habitual recurrence to the harmony will increase your mastery of it.”

Brian Johnson calls this the “Equanimity Game”. How can you recover your self-control as fast as you can?
Great men aren’t flawless. They just recover faster than you can even see it.

YHC learned as an FNG that when standing on one foot stretching your quads, you can’t be looking all over the place. One must focus on a central point out in front of you. The same is true in this sense. Finding balance is about focusing on a central point and to be grounded to it.

As Christian men, our central point is this…
Romans 8:1 – “Therefore, there is now no condemnation for those who are in Christ Jesus.”

1 John 1:9 – “If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”

Jesus wasted no time in reinstating Peter. John 21:15-ff reads…

When they had finished eating, Jesus said to Simon Peter, “Simon son of John, do you love me more than these?”  “Yes, Lord,” he said, “you know that I love you.” Jesus said, “Feed my lambs.”
16 Again Jesus said, “Simon son of John, do you love me?”He answered, “Yes, Lord, you know that I love you.” Jesus said, “Take care of my sheep.”
17 The third time he said to him, “Simon son of John, do you love me?”Peter was hurt because Jesus asked him the third time, “Do you love me?” He said, “Lord, you know all things; you know that I love you.” Jesus said, “Feed my sheep.
18 Very truly I tell you, when you were younger you dressed yourself and went where you wanted; but when you are old you will stretch out your hands, and someone else will dress you and lead you where you do not want to go.”
19 Jesus said this to indicate the kind of death by which Peter would glorify God. Then he said to him, “Follow me!”

Don’t become a tyrant to yourself.
Don’t give in to the bullying and become your own victim.

Receive the grace. Receive the discipline. Recover quickly and move forward.

MOLESKIN:

  • Who’s idea was this? That was a smoker!
  • Apologies to the poor man that sat confused in his car wondering what kind of cult we are.
  • FYI, we are gym bros, Kiwanis Club, Boy Scouts, and Toast Masters without the dues.
  • Pax are still struggling to find the words to describe Piston’s last Q. 🙂
  • “Were they teenagers?”

ANNOUNCEMENTS:

  • 14 HCs last night! EXCELLENT job, gentlemen. All part of the psychology! Let’s go!
  • Rampart gear ordered. Will update when it hits the gearstore.
  • CPR Training April 13, 6pm at the Preserve. Cost $80. See Wilbur for details.
  • AED GoFundMe is ready to go. Lucille has order med supplies.
  • Escape from Haw Ridge – April 14 starting at 8pm. See Slack for details and to sign up.
  • QCal – Monday: Spielburg!!! | Wednesday: Wingman | Saturday: Piston
  • VQ April 10 – Fridge!!! Let’s blow it out!
  • Ruck Opportunities Tuesday and Thursday this week. See Lucille.
  • Rock Climbing date forthcoming. See Binks.
  • Shield Locks – DO IT!!! Bravo Group now recruiting. See Piston.

Consider it all joy to suffer

THE SCENE: Way too cold to be March 18th.  28 degrees and windy.  Prayed for the workday at Cardinal’s M’s house before we began, some of the HIMs clown car up there immediately after prayer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 Burpee; 15x or 10x of:  SSH, Tempo Squats, Tempo Merkins, Seal Claps, Clubs, LBAC (forward/backward), Knoxville Cherry Pickers
THA-THANG:
Started with agility:  Using a speed ladder, 1 HIMs did a 2 CMU farmers carry for 100 meters while the other HIMs did various agility drills with the speed ladder (in-out hops, side-side hops, etc.).  Afterwards, 2 HIMs did ground to shoulders with the CMUs 10x (5 each shoulder) while the other HIMs did burpees (rotating out each set).

Next, endurance:

  • 50 Squats, run 200 meters, 10 Merkins
  • 40 Squats, run 200 meters, 20 Merkins
  • 30 Squats, run 200 meters, 30 Merkins
  • 20 Squats, run 200 meters, 40 Merkins
  • 10 Squats, run 200 meters, 50 Merkins

MARY:
7 Minutes of Mary where 1 HIM called out and exercise for the others to do for 1 minute while that HIM did a minute of curls with the CMU.
COUNT-OFF & NAME-O-RAMA
7 HIMs in the gloom with 2 HIMs joining us for prayer before they headed to paint.
CIRCLE OF TRUST/BOM:
Romans 8:18:  “For I consider that the sufferings of this present time are not worth comparing with the glory that is going to be revealed to us.”

When things get tough, whether physically, mentally, or spiritually, we know that there is something in the future that will completely overshadow and make us forget those sufferings.  When we see Jesus face-to-face.  When we encounter hard circumstance, hard people, or desperate times, we know we have this hope in Christ Jesus.

MOLESKIN:
Praises for continued improvement of Ride Along’s dad and for the birth of Wilbur’s 2.0.  Praying again for the workday at Cardinal’s M’s house.
ANNOUNCEMENTS:
Announced next couple of Q’s and requested that HIMs try to EH some guys.  Chee-Burger is looking for people to work at his job if any HIMs know of anyone.

No Mercy from Wingman

THE SCENE: Fuh-Reezing 25 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 10 LBAC Foreware, 20 LBAC Backward, 10 Seal Claps, 10 Hallelujahs, 10 Chatt. Cherry Pickers 10 Merkins, 5 Knox. Cherry Pickers, 5 Willie Mays Hayes, 10 SSH STRETCH

THA-THANG:
Mosey to halfway up track. For track day were doing a “No Mercy Mile”

Jog to 1st turn, bear crawl to 2nd turn, jog halfway up the straight stretch. 25 merkins. Jog to 3rd turn, lunge to 4th turn. Jog to starting point for 25 squats. R+R 3 more times for a total of 1 mile, 100 merkins and 100 squats.

COUNT-OFF & NAME-O-RAMA
11 of the best HIMS I know!!
CIRCLE OF TRUST/BOM:
Everyone needs rest. Usually we interpret rest as physical. But a lot of times we don’t take time to rest Spiritually. Spiritual rest must be intentionally taken. No one, has ever “accidentally” rested. We  need to intentionally spend time in God’s word. Spend time in prayer, fasting if need be in order to grow in your relationship with God to be spiritually fulfilled. We get busy with work, school and other things in our life that we sometimes put things on the back burner and get caught up in everything that we get exhausted, and can’t seem to rest enough to get back into the groove, when what we really need is spiritual rest.
ANNOUNCEMENTS:
Flag will be handed off to Skeletor at Hardship Hill. Need to get a team together for Hardship Hill coming up. Rampart shield locks are in the making.