F3 Knoxville

Tag: Sty

The JUCO 1500

THE SCENE: cold, dark and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct cherry picker, 10 ct moroccan night club, 5 burpees on your own. get your CMU and mosey to the big lot

THA-THANG:

The 1st Monthly “JUCO 1500” performed in the big parking lot, back side of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. the Pax and their reported reps are listed below. Those that did not report a rep cound are listed with a 480 because I was last and I would have had 480 if I had finished my station when time was up. Therefore, I know they had at least 480. Ill be glad to update those #’s if those PAX want to report their # back to me. The JUCO 1500 will be repeated on 2019-11-18!

Station Rd 1 Rd 2 Rd 3 Rd 4 Rd 5 Total PAX 10/18/2019 11/18/2019
100 200 300 400 500 1500 Mandolin 453
Squats 10 20 30 40 50 Mermaid 500
Bear Crawl=.012 Judge Judy 600
Merkin 10 20 30 40 50 Chaco 600
Lunge Jitters 680
Big Boy Situps 10 20 30 40 50 Anchorman 568
Bear Crawl Fingerfood 550
CMU Curls 10 20 30 40 50 Nutmeg 607
CMU Mosey Spotter 570
CMU Overhead Press 10 20 30 40 50 Alterboy 570
CMU Mosey Commission 570
CMU Thrusts 10 20 30 40 50 Trolley 480
CMU Mosey Sty 510
CMU Tricep Extensions 10 20 30 40 50 Butterknife 480
Lunge Rosetta 480
Squats 10 20 30 40 50 Nadia 480
Bear Crawl Weedwacker 480
Merkin 10 20 30 40 50 Gump 540
Lunge Kick Flip 480
Big Boy Situps 10 20 30 40 50 Snaggletooth 600
Run 1 lap = 1/4 mile appx 0.25 0.25 0.25 0.25 0.25 Poolboy 390
(FNG) M.C. Hammer 480
Mailbox 480
Guardrail 480
5K 480
Cortez 480

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
26 in attendance
CIRCLE OF TRUST/BOM:
Referenced the prior message shared about Guardrails we can and should put up in our lives to keep us on the straight and narrow. my personal guard rail being financials. We put ourselves in financial situations trying to “keep up with the Jones” in the society we live in today  where we become enslaved to our debters, and our employers and so on which can in turn put us in less than desireable relationships and situations. a few scriptures that speak about debt and money. Matthew 6:24 New International Version (NIV) 24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money .Romans 13:8 New International Version (NIV)8 Let no debt remain outstanding, except the continuing debt to love one another, for whoever loves others has fulfilled the law.

Another topic thats been weighing on my mind lately is the false sense of division thats in our country, created by the media, politics and many other things that seem to divide us, all the way down to sports. However, when you get to know your neighbor, step out of your comfort zone and reach out to meet new people, especially those that may not be like you and stop listening to what “The News” or The Politicians want us to believe, we arent all that divided. . when I searched my bible app for the word Division i got about 100 different scriptures that were applicable. Romans 16:17-18 New International Version (NIV)17 I urge you, brothers and sisters, to watch out for those who cause divisions and put obstacles in your way that are contrary to the teaching you have learned. Keep away from them. 18 For such people are not serving our Lord Christ, but their own appetites. By smooth talk and flattery they deceive the minds of naive people.1 Corinthians 1:10-13 New International Version (NIV)10 I appeal to you, brothers and sisters,[a] in the name of our Lord Jesus Christ, that all of you agree with one another in what you say and that there be no divisions among you, but that you be perfectly united in mind and thought. 11 My brothers and sisters, some from Chloe’s household have informed me that there are quarrels among you. 12 What I mean is this: One of you says, “I follow Paul”; another, “I follow Apollos”; another, “I follow Cephas[b]”; still another, “I follow Christ.”13 Is Christ divided? Was Paul crucified for you? Were you baptized in the name of Paul?

And ultimately, to sum it all up.

Ecclesiastes 12:13 New International Version (NIV)

13 Now all has been heard;
    here is the conclusion of the matter:
Fear God and keep his commandments,
    for this is the duty of all mankind.

 

 

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
This same workout will be repeated on Monday November 18th for anyone that wants to get in on the next one. for those there today, be sure to send me your accumulated reps if you want it logged. Brolympics coming up November 9th.

Loopy Guardrails

THE SCENE: 70 degrees, clear, dark and muggy just how we like it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night club | Newton’s Cradle | Cherry Pickers | Mountain climbers
THA-THANG:
Count off into groups of 3 for a Railroad Run the the bottom of the parking lot by the duck pond

Parking Lot Hill Loop

  • Bernie Sanders & Wheel Barrows (or bear walk if solo)
  • Lunge Walk & Crawl Bear down
  • Sprint and Frog Jump Back up

Guard Rail Loop – 3 stations (2 on guardrails on the East side of campus)

  • Station 1: Derkins x20, Guardrail hops x20
  • Station 2: Tricep Dips x20, Guardrail climbs x20 (Plank on ground perpendicular to guardrail, climb to hands on top of guardrail plank)
  • Station 3: 4 count Flutter kick x20, One leg Turkish Get ups x20 (10 each leg)

Mosey back to AO Flag: 10 Burpies, 10 Cross climbers

COUNT-OFF & NAME-O-RAMA
19 HIM’s for the Thang, 1 FNG, Welcome Mailbox.

6 HIM’s did a long run.

CIRCLE OF TRUST/BOM:
Eph 5:15-16 Look carefully how you walk, not as unwise but as wise, making the best use of time because the days are evil.  Therefore, do not be foolish, but understand what the will of the Lord is

Discerning the will of the Lord for your life and your behavior takes some personal rules.  They apply to you and are a little different for everyone, but you should have some guardrails in your life to keep you safe.  1 yr ago this past Sunday was my biking accident and I learned two things about guardrails
1) They are hard so don’t hit them but what is on the other side is worse

2) If you are by something that needs a guardrail, don’t go alone
Guardrails protect and direct
Personal Standard of behavior – Keeps you from doing spiritual damage to your life and those you love (Borrowed this definition from Andy Stanley)
* Simple but hard example: Alcohol – if you are getting drunk or more than one person mentioned your drinking as a problem, that’s a problem; that is sin.  Set some boundaries and hold to them.  Zero drinking for some, accountability for all.
* Harder to measure but way more common: Work-a-holic or crippling financial debt – get some guard rails up.  Set some spending limits, make lifestyle changes that put God and family first and work and money in the back seat.  Get a firm stop time on work and respect family time.
* Hardest thing for most men: Sexual sin.  How are you protecting your family from your sex drive crashing your marriage into the ditch?  Make some guardrails, yes rules.  Hitting a guardrail hurts, but learn to like them being there and then don’t hit them- don’t even get close.  They are there to protect you.
 * Even something as good as Fitness may need a guardrail – we can get so into F1 that we neglect other areas – we skip devotional times to post better times or more workouts.  Have guardrails to keep fitness from becoming an idol. Fitness is good but get some guardrails to direct you to the best thing in life – a life lived for Jesus Christ.

Learn to love the guardrails – it’s not a restriction to hate but protections that show God is moving in your life.

Put up some guardrails in your life, share them with a brother – don’t go alone where the danger is high and keep your life on the most God glorifying path.

MOLESKIN:
Keeping mind that guard rails are personalized and not prescriptive for all: share in the group me some of the guardrails that you have in your life that have protected you and that you would want some brothers to hold you too if you were getting too close or over the guard rail.
ANNOUNCEMENTS:
Prayers for a fellow HIM’s wife’s cancer diagnosis, Poolboy and Judge Judy & fam.

Recruit some FNG’s…. business cards available to help with that but your personal invite will work best!

JUCO IPC week 4-DONE!

THE SCENE: Nice! mid 60s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick:  15 SSH, 10 mountain climbers
THA-THANG:
Iron PAX challenge Week 4.  LAST ONE!!!

  • 100 merkins/squats and 200 yd coupon carry
  • 100 Bonnie Blairs/coupon swings and 200 yd coupon carry
  • 100 Walking lunges/squat thrusters w/ coupon and 200 yd coupon carry

3 rounds total for 900 total reps and 1800 yds of carries.

MARY:
Nada.  Some PAX helped others finish up.
COUNT-OFF & NAME-O-RAMA
22 crushed Iron PAX challenge week 4.
CIRCLE OF TRUST/BOM:
1 Thess. 5:17 “Pray without ceasing”.  My pray life has been something of a constant struggle. I just simply haven’t made it the priority it should be.  It should be part of our everyday lives and practically a constant state of mind.  Jesus warns against “meaningless repetition” in Matthew 6:5-8.  In context, it sounds more like he is calling out people who may try to sound good before men with their prayers and don’t have their focus on the fact that they are speaking to God.  However, I think it is reasonable to apply any meaningless prayer that one may say.  For example, I tend to have a standard before-meal prayer that I always use.  There is no real meaning and no true thankfulness behind it.  He says to “pray to your Father in secret” so that you don’t focus on being seen by men.  Make sure you are keeping your focus on speaking to your Creator.  Maintaining a relationship with God requires spending time in prayer with Him just like any relationship requires a time investment.  Sometimes it may be difficult to find the words, but if we put in the time, God will hear even if we don’t know what to say.
MOLESKIN:
Nice job to all the PAX this month for completing the Iron PAX challenge!
ANNOUNCEMENTS:

IRON PAX Week 3 Challenge

THE SCENE: JUCO at Sophomore Hill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats (had to get going)

THA-THANG:
IRON PAX WEEK 3 CHALLENGE:

10 (low bar) pull ups
15 burpee coupon jump overs
20 coupon curls
25 coupon thrusters
30 gas pumps

AMRAP within 43 minutes

MARY:
No time

CIRCLE OF TRUST/BOM:
Colossians 1:10:  so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God,

  • A call to grow spiritually, take inventory, and ensure that we’re living a life worthy of the calling of the Lord

IPC Week 2 + Tyranny Over the Mind of Man

THE SCENE:  Cool and clear.  A gaggle of joggers today!
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA: OYO
THA THANG:

IronPax Challenge Week 2
Two waves of HIMs – one starting at 0500 – another at 0530

4 Rounds for Time (Elapsed time scoring):

Round 1:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 1600 meter run

Round 2:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 1200 meter run

Round 3:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 800 meter run

Round 4:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 400 meter run

MARY:

This and that while the six comes in.

COUNT-OFF & NAME-O-RAMA

21 HIMs

CIRCLE OF TRUST/BOM:
Last week, I took the family to Washington D.C.  For the first time in my life, I visited the Thomas Jefferson Memorial, just south of the National Mall.  It honors a true HIM among HIMs.

Inscribed in the rotunda are these words, “I have sworn upon the altar of God eternal hostility against every form of tyranny over the mind of man”.  He wrote these words specifically about religious freedom – that no one should be forced into a belief in an ideology.  But since reading them, I’ve replayed them over and over in my mind, “eternal hostility against EVERY form of tyranny over the mind of man…”

Oppression – domination – subjugation…  Ask yourself this – “Is there tyranny over your mind?”.  What holds you back from your potential as a man?  What limits your effectiveness as a father? What restricts the love you give as a husband?  What keeps you distant from your creator?  What stops you from being a great friend?

Maybe you bend the knee for our preferred tyrant in the 21st century, Busyness, and are ruled by your calendar and commitments.

Perhaps you devotedly serve a tyrant with a 5-inch screen (your smartphone) – to be endlessly entertained instead of engaging with a world that desperately needs your presence.

Maybe your tyranny is Self-Sufficiency – which is a source of your pride, but also the cause of your isolation and loneliness.

Or maybe you’re ruled by Idleness – rather than reading a book about growth as a father or husband, you’d prefer to Netflix and chill every night of the week.

Or maybe you have no idea what authentic lovemaking looks like, because you have greedily lapped up the lies of a tyrant named Pornography.

Or, perhaps you are like me – haunted by all of these and many more, and often ruled by a heartless tyrant named Selfishness.

That thing which keeps you from investing in relationships…from studying…from praying…from improving day-by-day…from becoming the best version of yourself – that is the tyranny of your mind.  It has dominion over your life.  Regardless of how good it may feel to serve that tyrant, IT IS YOUR ENEMY.

I challenge you to follow Jefferson’s example – pledge eternal hostility against that tyrant which you have served.  Resent and cast off that oppressor which has ruled you and held back your potential.  Refuse to let it govern your life and legacy.

Fighting your enemy will be hard.  You will at war with yourself.  But there’s good news – many men have gone before you and they have provided resources for you.  Study up on strategies to defeat your enemy (read a book about your struggle), form alliances with others who are fighting the same fight, and you can seek wisdom from those who have found success before you.

Romans 8:5-6, “For those who live according to the flesh have their minds set on the things of the flesh, but those who live according to the Spirit have their minds set on the things of the Spirit.  Now the mind-set of the flesh is death, but the mind-set of the Spirit is life and peace.”

MOLESKIN:

Follow-up challenge.  One of the best strategies to combat a tyrant of the mind is to form alliances with like-minded men.  You and I need accountability in order to overcome our entrenched adversaries.  After you unmask that thing which has been holding back your potential (your tyrant) – do something courageous and post about it in JUCO GroupMe.  Answer these two questions:  What is the thing that has oppressed your mind and limited your potential as a man? – AND – What step(s) are you taking to overcome it?  Form alliances with others who are in the same fight – pray for, encourage, and provide accountability for the men around you.

ANNOUNCEMENTS:

Submit your scores on https://f3greenwood.com/ironpax-form/

TTP tomorrow
2.0 Workout in two Sundays