F3 Knoxville

Tag: Three-Peat

Holding on to what you have

THE SCENE: Crisp, cool May Morning with a full moon overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hairy Rockettes
  • Windmills
  • Tempo squats
  • SSH
  • Moroccan Night Clubs
  • Cherry Pickers for Three-peat

THA-THANG:

  • Mosey to the pool wall
    • 5 wall-ups
    • 4 reps of 8-ct pulse merkins
  • Mosey to the playground
    • 5 pull ups
    • 10 box cutters
    • 10 heels to heaven
  • Mosey to the Amphitheater
    • 10 box jumps
    • 30 merkins
  • Mosey to the Library
    • 5 Decline Dry-docks
    • 10 bobby hurleys
    • 10 Iron mikes
  • Hold plank for the 6, repeat 3 more times
  • Unwind going backwards through
    • Amphitheater – 10 merkins, 5 box jumps
    • playground – 5 heels to heaven, 5 box cutters, 2 pull ups
    • Pool wall – 2 8-ct pulse merkins, 2 wall ups
  • RTF

MARY:
A few sets with some PAX leading
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In an essay titled “Membership,” which is an excellent read or listen, C.S. Lewis begins by discussing (in context I won’t attempt to replicate) the “modern” tendency to eliminate solitude. He sees it everywhere, even in the University, where he experienced an undergraduate college of 12 men who knew each other intimately. Even “before the war,” he says, “the typical undergraduate society had come to be a mixed audience of one or two hundred students assembled in a public hall to hear a lecture from some visiting celebrity.” He laments “the crowd of busybodies, self-appointed masters of ceremony, whose life is devoted to destroying solitude wherever solitude still exists.” If one of the great minds of the past were to be born “today”, he would quickly be “cured”. “And even where the planners fail and someone is left physically by himself, the wireless has seen to it that he will be–in a sense not intended by Scipio–never less alone than when alone. We live, in fact, in a world starved for solitude, silence, and privacy: and therefore starved for meditation and true friendship.”

This line struck me. It’s something that I have been struggling with lately. The family is busy busy busy, and I am adding stuff on top, so I am tired. And in my weariness, I have sacrificed the one time of solitude left to me, the early morning, in the name of an extra half hour of sleep. If, at the outset, I had seen this as the cost of all the activities, I might have been more discerning, but rarely are we granted such insight. So now, I stand to rebuild a habit I once had, to take time each day in solitude to spend time in reading, contemplation, and prayer.

I bring it to you today so that each man might reflect on his own trajectory. I hope this anecdote might grant you time to guard yourself from losing a hard won habit that is on the wane. Remember that nothing in this world is lasting, but if we invest in maintaining something, it lasts a heck of a lot longer.

Matthew 6:19-20

19 “Do not lay up for yourselves treasures on earth, where  moth and rust  destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

MOLESKIN:
By my count, you ought to have more than 200 merkins and 20 pull ups. Finish up the plank and you’ll have a trident.
ANNOUNCEMENTS:
Shamrock AOQ change on May 25, Rampart Skeletor VQ on May 23rd, Rampart launch May 30th.

Battleship

THE SCENE:   Mid 50s and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Projectivator
  • LIH/RFTS
  • Cherry Pickers
  • LBAC F&B
  • Grady Corns
  • Squats

THA THANG:

Mosey to the tennis courts.  At the benches do 20 dips + 20 squats.  Bear crawl to the road, crawl bear back.  (Repeat)

Get inside the tennis courts for a couple games of Battleship.  Separate into two teams.  On the court are 12 cones for each team, grouped into a set of 2, two sets of 3, and a set of 4.  Each team has six battle stations – each of which has an exercise associated with it.  At “go” PAX run and grab a ball then run to one of six battle stations.  Perform the exercise, then throw the ball at the enemy’s ships.  Do each battle station before you repeat one.  Continue until one team’s ships are sunk.

Exercises were;

  • 30 Merkins
  • Lunges 15 each leg
  • 40 Mountain Climbers
  • 20 diamond merkins
  • 25 Bobby Hurlies
  • 40 flutter kicks

30 second rest.  Rehabilitate your fleet (i.e., stand up your cones).  Play another round of Battleship, this time exercises were;

  • 20 carolina dry docks
  • 40 plank jacks
  • 10 burpees
  • 10 catalina wine mixers
  • 40 hello dolly
  • 10 burpees

MARY:

  • 5 squats + 5 seconds Al Gore
  • 10 squats + 10 seconds AG
  • 15 squats + 15 seconds AG
  • 20 squats + 20 seconds AG
  • 25 squats + 25 seconds AG

20 merkins + 1 minute plank
(Repeat)

Play the song “Turn it up” by Oh The Larceny.  SSH to the cadence of the song.  Burpee each time they sing the phrase “Turn it up”.  28 Burpees + what felt like about a thousand SSH…

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.

CIRCLE OF TRUST/BOM:

Last Tuesday, Biohack’s Word about leaving a legacy made me think of something that a colleague told me years ago.  On a Monday morning, she gave an account of an event that had happened over the weekend in her neighborhood.  She told of a young dad who was mowing his yard.  He rode his mower onto a steep hill, and it tipped over and crushed him underneath.  The man’s wife heard the commotion and came running out to him.  Knowing that he was hurt badly, he asked her to get their children and bring them out so he could speak to them.  He saw his kids for a minute or two and died before the ambulance arrived.

That short story has haunted me for years.  I wonder to myself, “if he sensed that this was the last time he would speak to his children…what did he say to them?”  And then I ask myself, “what would I say?”.  Would I spend my last breaths to tell them how much I love them?  Or would I try to say one last time the most important thing I want them to remember?  If so, what would those words be?

Imagine yourself in a similar scenario…  If you had just 1 more minute on earth with your children, what would you say to them?  Some of our answers included;

  • “It’s all about Jesus”
  • “I love you so much, more than you’ll ever know”
  • “Despite my faults, you turned out great”
  • “I’m so proud of you”
  • “Don’t let this loss ruin you, thrive in life”

(What about you, BB reader?)

Deuteronomy Chapter 6 says (paraphrasing), The Lord our God, the Lord is One.  Love the Lord your God with all your heart, with all your soul, and with all your strength.  Teach these things diligently to your children.  Repeat them.  Talk about them when you’re at home…and away…when you lie down…and get up… Write them down and tie them around your wrist… Write them on the doorframes of your house…   In short, do everything you can to ensure your children understand these things and remember them.

It is likely that you will, mercifully, have much more than a few minutes remaining with your loved ones.  Maybe you’ll heed the advice of poet Robert Frost, and “live life like it’s the last breath you take for that breath is the whole essence of living, the little things in life are what connects us to all the big things we live for.”

What is the big thing that you want your kids to know?
Teach it to them diligently.
Repeat it often in big and little moments.
Find an opportunity to say that thing to them today.
Make the time and have the courage to say the things that mean the most.    

MOLESKIN:

  • Three-peat is deadly accurate with a tennis ball!
  • Glad to have Kraut with us from downrange!

ANNOUNCEMENTS:

  • Family Workout planned for Saturday 9:00 AM – might pull the plug if there is rain
  • May 25 – AOQ Change at Shamrock
  • May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point
  • July 2 – Convergence at JUCO

Danger Zone at the Project

THE SCENE: A blisteringly hot day with scorching sand, glistening tans, and government issued Ray-Bans…perfect for beach volleyball “with the boys”! …or it was just dark and 42 degrees. You pick.

F3 WELCOME & DISLCLAIMER: Roger that, Ghost Rider.

WARM-O-RAMA:
An assortment of Project classics that included the following:

  • SSH x 15
  • Willy Mays Hays x10
  • Tempo Squat x5
  • Knoxville Cherry Pickers x5
  • Forward LBACs x10
  • Reverse LBACs x10
  • Moroccan Night Clubs to the beat of 10
  • Chattanooga Cherry Pickers® x10
  • Up-tempo SSH x15
  • 25 Merkins OYO (for KickFlip Stuff™)
  • Mosey for touch and go at the fountain for 25 more Merkins – OYO
  • Mosey to the Thang!

“Let’s turn and burn!”

THA-THANG:
Pax formed a circle with CMUs around the speaker blaring the Top Gun Soundtrack.

Pax performed a slightly modified “Top Gun” routine – 10 reps each of 5 coupon exercises for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes. The Danger Zone happens every 2 minutes when PAX drops coupon and perform 3 Burpees, then pick up where they left off on the coupon exercises. The “Top Gun Motion Picture Soundtrack” only moderately numbed the pain.

    • Round One: Curls, Rows, CMU Swings, OH Press, Squats, rinse and repeat for 10 minutes with 3 burpees every 2 minutes
      • Mosey a lap around the lot
    • Heavy Hammers, Heavy Freddies, Heavy Crunches, Heavy Dollies, Heavy Flutters, rinse and repeat for another 10 minutes with 3 burpees every 2 minutes
      • Mosey a lap around the lot

Pax then performed 25 more merkins and a 2 minute plank

RTB
KickFlip had “a need….for speed!” and called jailbreak when “Danger Zone” played. No one could resist.

Total for Push, Pull, Plank Challange:

  • 75 merkins + 30 burpees = 105
  • 2 minute plank complete
  • 0 pullups

MARY:
Pax arrived at base at exactly 06:15. We fly by the seat of our pants. No time for Mary.

CIRCLE OF TRUST/BOM:

The Real Danger Zone is not getting enough rest.

YHC recently took a test for a couaching group and found out he is high on “restlessness.” I realized how much I struggled on vacation; always looking to the next thing, irritable when we’re not accomplishing something. I have a hard time actually resting.

Alex Soojung-Kim Pang, in his book Rest says, “I argue that we misunderstand the relationship between work and rest. Work and rest are not polar opposites. Rest is not work’s adversary. Rest is work’s partner. They complement and complete each other.”

When we work out, we’re not building muscle. It’s the rest and sleep that are VERY important to the process. This is where the building of muscle actually happens. 

Pang continues, “Further, you cannot work well without resting well. Some of history’s most creative people, people whose achievements in art and science and literature are legendary, took rest very seriously. They found that in order to realize their ambitions, to do the kind of work they wanted to, they needed rest. The right kinds of rest would restore their energy while allowing their muse, that mysterious part of their minds that helps drive the creative process, to keep going.”

  • Albert Einstein’s day dreaming and mind experiments led to the Theory of Relativity. They came when he stopped overworking the math.
  • Winston Churchill took naps every day – pajamas and all.
  • In seminary, I would work hard on gathering information and forming the structure of my paper. I would then take a nap and wake up with how it all ties togetyer. This is very often true for my sermons each week as well.

Psalm 127:1-2
Unless the Lord builds the house,
    those who build it labor in vain.
the Lord guards the city,
    the guard keeps watch in vain.

It is in vain that you rise up early
    and go late to rest,
eating the bread of anxious toil;
    for he gives sleep to his beloved.

It takes a certain amount of FAITH to REST.
Are you trusting the Lord enough to rest?
Are you caring for your work and family with rest?
Are you caring for your mind, body, spirit with rest?

MOLESKIN:

  • YHC: “If you’re going to watch Top Gun, you have to endure the volleyball scene.” Mathlete: “What do you mean ‘ENDURE’?!”
  • Three-Peet momentarily saw his spirit leaving him during heavy crunches and “Memories”. (Goooose!)
  • Extra Top Gun points to Tuba for pulling out the aviators for COT

Workout Soundtrack:

  • “Top Gun Anthem” by Harold Faltermeyer
  • “Danger Zone” by Kenny Loggins
  • “Playing with the Boys” by Kenny Loggins (sufficiently endured)
  • “You’ve Lost That Loving Feeling” by The Righteous Brothers
  • “Great Balls of Fire” by Jerry Lee Lewis (“Hey Goose, you big stuuuud!”)
  • “Mighty Wings” by Cheap Trick
  • “Memories” by Harold Faltermeyer (Goooooooose!!!)
  • “(Sittin’ On) the Dock of the Bay” by Otis Redding
  • “Lead Me On” by Teena Marie (I admit… this was a bad choice. My bad, guys.)
  • “Danger Zone” by Kenny Loggins

ANNOUNCEMENTS:

  1. New AO “Rampart” (Kingston) OTBs THIS Saturday as well as 4/9 & 4/23 at 7AM
  2. No Family Workout Sat Apr 2
  3. Check Slack channel @TheProject for details on Family Camping April 1-3 (1 more camp site available – BEST ONE!) OR hiking Devil’s Racetrack on Sat, Apr 2
  4. Planning for 1st Project CSAUP May 6 – see Slack channel for signup and details on Google Doc

12s at The Project

THE SCENE: 49
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

 Lap around Parking Lot
 Projectivator x7

 Squat (tempo+4-ct) x6+6
 Tempo Merk x10
 Mtn Climber x10

 LBAC F/B X6+6
 Moroccan x6
 Grady Corns x6
 Chatt Cherry Pickers x6
 6 Burpees OYO
 Stretch OYO
 Mosey to Playground

THA-THANG:
12s@Playground+Amphitheater
1. Playground: 6 Burpees+6 Pull-ups+lap around playground
2. Amphitheater: Merkins – BBS (11+hill+1, 10+hill+2, etc)
3. Step-ups/box jumps – Squats (CUT FOR TIME)
4. LBC – Merkins
5. Lunges – Bonnie Blairs
6. 120 second Plank
7. Playground: 6 Burpees+6 Pull-ups

MARY:
PAX CHOICE: Freddie Mercury x10, Squeaky Dolly x10, X-Men Crunch x10

COUNT-OFF & NAME-O-RAMA

9STRONG

CIRCLE OF TRUST/BOM:
It has been 3 weeks since my last day at work. What has it been for? What is God saying to me? What is God doing in me? What am I learning about God, myself, marriage/family, work/responsibility/calling, others/service, etc?

What am I struggling with/working through this week?
 order/rhythm, productivity/sense of accomplishment,
 leading my family rhythms while I am failing to lead myself,
 serious time to be with and talk with God,
 understanding this season of in-between

I’m going to submit myself to a process called the Daily Office. It’s a rhythm of prayer throughout the day that gives space for quiet before God that allows the doubts, thoughts, and the movements of my heart and soul (that are most often ignored or overlooked) to rise to the surface. The practice of daily silence/prayer/journaling will help (force) me to articulate those thoughts and feelings.

Romans 12:1-2 (NIV)
Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. 2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

Hebrews 12:1-3 (NIV)
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

MOLESKIN:
Good hustle today – We completed this Week 12’s challenge for today: 12 pull-ups, 120 push-ups, and 120 seconds of plank. Praying for Kick’s bro-in-law David with possible MS symptoms/work stress/effect on family; Bambi’s Baby Alina recovering from heart surgery at Vandy; Tuba and family’s custody of son and stepson

  1. ANNOUNCEMENTS:
    New AO Rampart (Kingston) Kickoff! Sat 3/26 7AM
  2. No Family Workout Sat Apr 2
  3. Check Slack channel @TheProject for details on Family Camping April 1-3 (1 more camp site available – BEST ONE!) OR hiking Devil’s Racetrack on Sat, Apr 2
  4. Planning for 1st Project CSAUP May 6 – see Slack channel for details on Google Doc

What do you think you’re doing?

THE SCENE: Perfect 47, crisp, waxing gibbous, still a bit damp from the snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High Knees, stretch left, stretch right, Moroccan night clubs, tempo squats, tempo merkins

THA-THANG:

  • Mosey to pool wall
    • Spurinna warns Julius of his doom coming by the Ides of March.
    • 7s, wall ups and dry docks
  • Mosey to amphitheater
    • Cassius is looking Pale, Caesar suspects something
    • 7s, box jumps and dips
  • Mosey to Friendship Bell
    • The last 3 straws
      • Caesar rejects the honors of the Senate
      • “I am not Rex, but Caesar” – Caesar removes the tribunes
      • Mark Antony crowning stunt
    • 3 sets of 25 decline merkins with a lap in between for each straw (1,2,3)
  • Gathering conspirators
    • 4 corners of the rectangle, sprint between them
    • 60 reps at each corner
      • Flutter kicks
      • LBCs
      • American hammers
      • Big boys
  • Back at the Friendship Bell
  • Julius’s wife, Calpurnia, receives a warning dream, tells him not to go to the Senate meeting
    • 5x (10 Bonnie Blair’s, then a burpee)
  • Conspirators come to his house and persuade him to ignore his wife
    • 3x (10 bobby hurleys, then 5 dry docks)
  • Mosey to pool wall – Passing Spurinna on the way to the Senate
    • 1 wall up, 1 dry dock
  • Mosey to amphitheater – Caesar is stabbed 23 times by his conspirators
    • 23 burpees

MARY:
23 heels-to-heaven and LBCs to time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Cassius and Brutus started down the path of conspiracy and murder because they feared that Julius would seize power, dissolve the Senate, and set himself up as king of Rome. They saw preservation of the Republic as being more important than the life of one man, even a man as great as Julius Caesar. Ironically, history shows that the assassination of Julius Caesar was the pivotal event that ultimately led to the dissolution of the Senate and the establishment of the first Emperor of Rome, Augustus Caesar, Julius Caesar’s heir.

John 11:45-50
45 Many of the Jews therefore, who had come with Mary and had seen what he did, believed in him, 46 but some of them went to the Pharisees and told them what Jesus had done. 47 So the chief priests and the Pharisees gathered the council and said, “What are we to do? For this man performs many signs. 48 If we let him go on like this, everyone will believe in him, and the Romans will come and take away both our place and our nation.” 49 But one of them, Caiaphas, who was high priest that year, said to them, “You know nothing at all. 50 Nor do you understand that it is better for you that one man should die for the people, not that the whole nation should perish.”

Turns out the mistake of Cassius and Brutus wasn’t unique, as you would expect. We see the Jewish leadership make the same mistake in the Gospel. Jesus tells them that he is the one path that will free them from Roman oppression, but instead, thinking they are preserving their relationship with Rome, execute him. Less than 50 years later, Jerusalem is ransacked and the temple thrown to the ground. In attempting to save themselves from Rome, they brought about their own destruction. Fast forward 250 years, the Roman emperor converts to Christianity. Jesus accomplished a feat that the Jewish leaders would have thought impossible, bringing the power of Rome under the authority of the one true God.

What do you think you are doing? What are you ACTUALLY doing? When I seek to force the world to abide by my will, it usually blows up in my face. But when I surrender my will, the thing that I want often comes to me in unexpected ways or the error of my desire is revealed to me. Either way, the world is drawn together rather than being torn apart.

MOLESKIN:
Awesome to see Three-peat back out in the gloom!
ANNOUNCEMENTS:
Nothing new, see Slack for details on camping, hiking, family Q, shield lock, etc.