F3 Knoxville

Tag: Swimmies

Lab Leak @ The Equalizer 5-27-22

THE SCENE: Cool and damp with mostly clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; Windmills IC x 10; mosey to the Splash Pad
THA-THANG:
EV.1 – 7 minute EMOM – perform 10 reps of the following, every minute on the minute

– High Stepper (2=1)

– Air Squat

– Imperial Walker (2=1)

EV.2 – CMU Tabata at the basketball court

20 seconds on, 10 seconds off, 6 sets per exercise, 30 seconds reset between exercises

1 – Dead Lift —> Straight Arm Front Raise

2 – Halo

3 – Curl

4 – Leg Hammer

5 – Press Jack

6 – Lateral Toe Tap

7 – Goblet Squat

8 – Overhead Press

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
17 strong
CIRCLE OF TRUST/BOM:
There is no such thing as a legislative or political solution to a spiritual problem.  In America we have a spiritual problem, and as Christians we are called to treat such a problem introspectively rather than with finger pointing and blame.

2 Chronicles 7:14 – If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

ANNOUNCEMENTS:
– Rampart AO (Kingston) official launch on Memorial Day at 0530 at Fort Southwest Point Park

– F3 Knoxville convergence on July 2 at JUCO

– 45 Minute channel on Slack – make the commitment to 45 minutes of exercise every day, and submit to accountability of iron sharpening iron.  Message myself or Judge Judy to join.

Cones + A Ball

F3 Q: 5/17/22

AO: Asylum PM

5:45-6:30

[ The Scene ]

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • A few things before we begin:
    • I’m not a professional
    • You’re here on your own belief
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs?

[ Warm o Rama ]

  • SSH: 20×4
    • Run down the stairs and execute 5 merkins
    • Run back up
  • Imperial Walker: 10×4
    • Run down the stairs and execute 5 merkins
    • Run back up
  • Rockette: 10×4
    • Run down the stairs and execute 5 merkins
    • Run back up
  • Cherry Picker: 10×4
    • Run down the stairs and execute 5 merkins
    • Run back up
  • Motivator: 5
    • Run down and execute 5 merkins
    • Run back up

[ The Thang ]

(Mosey down to the grass ramp)

  • 3 cones
  • C1: 1 man maker
  • Bear crawl to C2
  • C2: 2 man makers
  • Bear crawl to C3
  • C3: 3 man makers
  • Bernie sanders back to C1 and rinse and repeat 1x

(Mosey to the grass field below)

  • 6 cones
  • Corners are all squats (4)
  • 2 middle ones are Bobby Hurley’s
  • All cones = 20 reps
  • When you’re done with your reps at a cone, come to the middle and do 20 SSHs before reporting to your next cone
  • Clockwise
  • When you get make it around 1 full time, come to the middle and do LBCs

(Mosey to the Bowl)

  • 9 cones on the top of the bowl
  • Start at the grate: 50 SSH
  • Run counter clockwise to each cone and execute 1 Merkin, then back to the grate
  • Rinse and repeat, adding a Merkin each time

[ Mary ]

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

The Friction of Our Fathers

There was a talk I heard on a men’s retreat in early April that really struck a chord with me. It’s a subject that some of us run from, and others of us don’t, depending on your experience and journey with your own father. Here’s the breakdown of the talk, and then some of my own notes and study and takeaways as I have been processing this over the past month. 

  • “You know my dad used to be like this, and now he’s not. My dad used to be loud, and now he’s soft. That is possible men.”

Main Points

  1. We find ourselves in 1 of 2 places with “the friction of our fathers”
    • Still chasing their approval. Still chasing hope that they might see us as worthy. Still chasing value.
    • Maybe potentially proving them wrong.
    • OR — shadow side: “I will be like him.” And “You’re not going to be your dad. You can’t chase him.”

(Which one of these three places do you find yourself?)

  • “All I’d ever wanted is my dad to pursue me. Pursue me, I’m your son, come towards me, right?”

Are you trying to live up to the name or live up to the hype?

  • Your compass is pointed in the wrong place

    2. You have a Heavenly Father that is well pleased with you

    • Luke 3:22 — You are my son, whom I love; with you I am well pleased.
    • Are you trying to live up to the name or live up to the hype?
    • Your compass is pointed in the wrong place

________________________________________

  • Father is mentioned in the Bible (ESV) 1,024 times over 857 verses. That’s over 2 years of studying how God is a Father in the Bible and in our lives
    • All the way from Genesis 2:24 to Revelation 3:21
    • Genesis: 139x
  • 2 Corinthians 6:18 — And I will be a father to you, and you will be sons and daughters to me, says the Lord Almighty.

[ Closing the “Frictions” ]

These friction points are guideposts more landmarks, not things to be fearful of.

Philippians 3:17 — Join in imitating me, brothers and sisters, and pay careful attention to those who live according to the example you have in us.

Paul mentions “pay attention to those” or take note of those who live according to the example you have in us. Who are some men that you have taken note of in your life? Men that you pay attention to and where they step, you want to step?

— “Do this”

— Do these kinds of things

— Find some other people who are just a bit ahead of you who can set a road cone ahead of you and help be your guide

In John Eldridge’s book “Fathered By God”

  • John is telling a story and ends with this: “As I drove home I knew the gift had been from God, that he had fathered me through this man.”
  • “We must be willing to take an enormous risk, and open our hearts to the possibility that God is initiating us as men — maybe even in the very things in which we thought he’d abandoned us. We open ourselves up to being fathered.”
  • “You are the son of a kind, strong, and engaged father, a father wise enough to guide you in the way, generous enough to provide for your journey, offering to walk with you every step.”

Ending: You are being so intentionally fathered by a God that has pursued you before you even arrived on the scene men. Regardless of your experience with your earthly father, let’s rest in that there is a “good good father” who loves you more than you can even fathom, and it’s because “it’s who you are. It’s who you are.” You’re loved by him. You’re loved by him.

Are You Ready?

THE SCENE: Beautiful, sunny, 85 degress. Low humidity and slight breeze, but the heat of summer cometh…
F3 WELCOME & DISCLAIMER

Done
WARM-O-RAMA:

– 20 SSH IC

– 8 Tempo Merkins

– 8 Tempo Squats

– 8 Cherry Pickers (4-ct), in cadence

– 8 BAC forward, backward (4-ct, IC)

– Imperial Walkers until Swimmies joined us.

THA-THANG:

Mosey down Roadshow Run to path, admiring the nicely cut grass on Everest on the way down.

NICKLE DIME QUARTERS going south on the path.  (Run 1 light, do 5 reps, run 2 lights do 10 reps, run 5 lights, do 25 reps).

  1. Squats
  2. CDDs
  3. Dive Bombers

Mosey to Gravel circle near Field of Dreams.

NO MERCY (half) MILE

  • Near end: Lunge around turn
  • Run to ½ way point. 25 Merkins. Run to curve
  • Far End: Bear Crawl around turn
  • Run to ½ way point. 25 Squats. Run to Curve.
  • Rinse and Repeat.

Mosey to Roundabout south of the Colosseum, doing Imperial Squat Walkers and other maintenance exercises until 6 catches up.

Partner up.  One Partner runs to end of Roundabout, do 5 BBSs, 5 2-CT American Hammers, 5 Leg Lifts 3x increasing by 5 each time. Switch off after each set. Other partner does LBCs.

Return to AO

MARY:
Stretching with Pele. Ahhh…

steam
COUNT-OFF & NAME-O-RAMA
8 strong. Cheetah Boy not tagged.
CIRCLE OF TRUST/BOM:
Showed the PAX an inspirational video about F3 (hat tip to Blindside, who put it out on FB).  Here’s the transcript:

Make no mistake men. Every day you’re in a battle. A battle for your health. A battle for your family. A battle for your very soul. There are forces, seen and unseen, that want you to fail. They’re counting on you to fail. There are voices in your head that are reminding you of your past failures and telling you hey, stay in the comfort of your house, don’t come out to this work out, instead of getting out there, doing something difficult, and accelerating with other men who support you, and require your support in return. This is F3. There are no lone wolves. We’re a pack of men with a shared vision to plant, grow, and most importantly to serve, for the invigoration of male leadership in our community. We are… F3.

Are you ready?

MOLESKIN:
Prayers for Abscess’s recovery
ANNOUNCEMENTS:
Launch of new AO in Farragut at the end of the Month, the RAMPART.  May charity drive is underway.  Details to be posted on SLACK.

There will be Blood on the Dodgeball court

THE SCENE: beautiful morning!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:
Mosey to get CMU then to tennis court and divide into Teams of two

Partner 1: takes CMU and does 10 curls, 10 presses, 10 tris, 10 AMERICAN swings

Partner 3: runs into field and around the cones., second round does two laps

 rotate stations and go till Q gets bored.

in tennis court, squat walk around the inside perimeter while dribbling lacrosse ball. Second lap Bernie squat.

mosey to froad with CMUs: line up in teams at speed bump. Partner 1 sprints to end and back and then swaps with partner 2 who is walking while curl,press,tri x10. Partner 3 runs to catch partner Continue till Q gets bored then mosey to tennis courts.

Dodgeball time. You get hit you do 5 burpees before you can come back in. After every throw you must do a sprawl. You can only hold a ball for 5 seconds.

recover with torn rotator cuffs

MARY:
No time for her
COUNT-OFF & NAME-O-RAMA
10 including a visit from Juco’s Butterknife
CIRCLE OF TRUST/BOM:
Men, protecting your wife and children–and others -is not a tiny little part of your Christianidentity. That’s your job title, your burden, yourcalling. That’s on your business card: protector of those God has given me. That’s who you are, men (see Eph. 5:22-33; 1 Cor. 16:13).
You may never have been told this. You may never have been trained in this. You may have no idea in yourself how to do this. You may fear this. You may think you are insufficient for this. It matters not. All that matters is who God has made you to be and
called you to be. You are weak, yes, but God makes you strong. His grace is sufficient and proven in your weakness (2 Cor. 12:9). Your life, therefore, is not about you lying on the ground, moaning about how weak you are, celebrating your failure, and lashing out at anyone who would charge you to get
up off the ground. Your life is about asking God to make you stronger, and then you going out and living in that strength.
Divine grace makes you protect women, children, and the endangered, men. Go and do it. FIGHT for your loved ones. STAND for God’s truth. Don’t accept defeat. Claim the grace of God in Christ, repent when you fail as we all do, and fight still more. Fight, and then fight again, and then after that keep on fighting.
NEVER STOP

MOLESKIN:
We learned that some of the guys at the equalizer have some pretty good moves.
ANNOUNCEMENTS:
Kickball tourney June 11th

Trivia Night

After being properly motivated, we did some Stretchies and we vowed to trust the (Junk) Science. Everybody got 10 years of invincibility; you’re welcome. PAX was quiet, so we did some Shoulder Blasters because that always gets people complaining.

Trivia Night at F3 commenced. If you or your partner got a correct answer, you were both exempted from burpees before the next exercise. Some guys know sports, some guys know art and literature, some guys know history. Some guys (looking at you, Lulu) just start doing burpees.

We hit the Cloud for some Descending Box Baby Box Rows, then traveled to the Caribbean for juuust a hint of a Sutherland Seabiscuit. Just a skosh. The faintest whiff.

Speaking of Seabiscuit, Convoy and Swimmies are like two thoroughbreds among a bunch old mares on their way to the glue factory. They beat us to Cardiac, where we only had time for one and a half Crawdad Comebacks.

Two things about your Q: 1) he is not going to make you do knee-based air presses on asphalt, and 2) time management may not be his strong suit. So we couldn’t complete a full round of the Dark Webb, and it was all Q’s fault. But as Donald Rumsfeld said, “You go to F3 with the Q you have, not with the Q you wish you had.”

MARY:
Lebowski pointed out another ill effect of Q’s poor clock management, which is that we didn’t go by the ATM and none of us has cash for the weekend.

Sincere gratitude to all F3 men for leading and participating in workouts. I wouldn’t do anything if it wasn’t for you all.

Philippians 4:10-13.