F3 Knoxville

Tag: Three-Peat

Heavy Metric Workout #2

THE SCENE:  64 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA: 

  • SSH
  • Hairy Rockettes
  • Finkle Swings
  • Willy Mays Hays
  • Cherry Pickers
  • Cobra, Down dog
  • Merkins

THA THANG:

30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:

  • 150 curls
  • 125 heavy squats
  • 100 OHP
  • 75 CMU swings
  • 50 Thrusters
  • 25 Blockees

When you finish the blockees, start over and push until the timer is up.

Once through the circuit is 525 reps.  How many cumulative reps?

MARY:

Flutter kicks
Prone row
LBCs
Merkins
Rosalita

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.  Welcome FNG “Ocho”!

CIRCLE OF TRUST/BOM:

The reflection this morning was simple.  We set aside a few minutes to review progress made toward our goals.  First, as a group…  In January, we talked as a group about some of the ways that we’d like to see The Project move forward in 2022.  Some ideas were;

  • Fitness. We now have a few metric workouts to measure performance (military fitness PT, and today’s heavy PT baseline).  Let’s re-do those occasionally to see how our performance is trending.  Weekly Push/Pull/Plank challenge on Slack.
  • Fellowship. Consistency in the gloom and chatter on Slack.  Outside of the gloom – Hiking daytrips…  ..  Bonfires…  Spring camping trip…
  • Faith. More deliberate discipleship.  Developing smaller shield lock groups within the larger Project group.  Meditating on and committing scripture to memory.  Leading our families in study, prayer, and faith.
  • More men in attendance. More Sad Clowns who need something like F3.  Specifically, more newly married men and new fathers – those are critical points in a man’s life and full of anxiety.  We have a wealth of experiences to share with those men – let’s find ‘em!
  • Family Workout! It’ll be great to get the families together monthly. It’s also a service to the community to we are uniquely gifted to provide.  I think this will largely define The Project’s evolution in 2022.

 

Then, we turned our thoughts inward to reflect on personal goals.  Six months ago (or 3 years ago), what did you want to change in your life?  What goal or goals did you have?  Did you make a plan?  Did you tell a trusted friend?  How are you progressing?  If you’re on track – awesome!  If you’ve tapered off, today is a great day to get back started.  If you haven’t already, write it down.  Break it down into simple steps.  Seek accountability.

Proverbs 4:25, “Let your eyes look directly forward, and your gaze be straight before you.”

Hebrews 12:1-2, “…let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”

Philippians 3:14, “But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

 “The successful warrior is the average man, with laser-like focus.” – Bruce Lee

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” – Socrates

“The way to get started is to quit talking and begin doing.” – Walt Disney

MOLESKIN:

We first did this workout in January.  Every man who repeated today increased his score!  Every. Single. One.  We ARE getting stronger, men!

Here are the scores;

  January July Delta
Rocket 515 550 35!
Snaggletooth 525    
Erector 550    
Mathlete 525 599! 74!
Tuba 510 516 6!
Bobbitt 516 565 49!
Kickflip 510 565 55!
Wingman   525  
3-Peat   500  
Ocho   325  
Boy George   535  
Skewer   450  

 

For more evidence of our fitness acceleration, see this BB from March

USAF Fitness Measurement – Round 2

 

ANNOUNCEMENTS:

HIM Equip 4 life

THE SCENE:  cloudy with a chance of a Orange moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX did the Albatross wings  in cadence  (See the F3 exercise Lexicon) excluded the front raises, overhead press and the 45 ° hold

THA-THANG:
Mosey to the pool wall for

  • 47 Mike Tyson
  • 1 bear  crawl
  • 47 Superman Merkins
  • Then recovered and walked to the front of the pool wall for
  • 47 Alligator merkins towards the playground
  • recovered with name one thing your grateful for
  • Then did Pull/Plank
  • 4 circuit of 7 pullups then 1 minute hold
  • MARY:
    Some Al-gore hold
  • Some flutter kick
  • Sprint jail break
  • Some American Hammers
  • Some Basselets
    COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints—
Ephesians 6:10‭-‬18

MOLESKIN:
This PAX showed up equipped to get stronger and meet there challenges . The HIM equips for his occupation

Likewise we need to daily equip ourselves with the whole Armor of God so we can be equipped to stand against evil as well as help those in our lives to stand as well.

By teaching the next generation,  our spouse how to also stand against the evils and challenges to come

Hawks

THE SCENE:  62 and clear.
F3 WELCOME & DISCLAIMER:  Administered.
WARM-O-RAMA: 

  • Knox CP
  • M Nightclub
  • Fence steppers
  • Pendulum lunges
  • Scrape the tip
  • Double-tap squat
  • Mosey to the playground:  5 pull-ups + 1:05 plank + 5 pull-ups + 1:05 plank + 3 pull-ups

THA THANG:

Mosey to the parking lot – split into 2 teams.  One die with numbers 1,2,3.

Team 1 rolls the die, then runs that number of laps up the stairs and back around.

While Team 1 runs, Team 2 works through the exercises until laps are completed.

When first man from Team 1 returns from laps, other team rolls.

When list is complete, knock down a cone and start again.

* Also…there is a timer set for 2 minutes.  Every 2 minutes stop and do 15 merkins *

Repeato for 25 minutes.

Exercises:

  • 10 Monkey Humpers (4-count)
  • 15 Mountain climbers (4-count)
  • 10 Iron Mikes (10 each leg)
  • 15 Side crunches (15 each side)
  • 15 Squat jump 180s
  • 15 BBS
  • 15 Double-tap squats
  • 20 Dollys (4-count)
  • 10 Pendulum lunges (10 each side)
  • 20 LBCs

MARY:

Mosey to the playground:  5 pull-ups + 15 diamonds + 5 pull-ups + 10 diamonds + 3 pull-ups + 2:10 seconds plank

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know

CIRCLE OF TRUST/BOM:

Genghis Khan was out with a Mongol hunting party.  He was riding his horse and on his wrist sat his faithful hawk.  After a long day of hunting, he saw water dripping on a rockface and dismounted to drink.  While he was filling a cup, his hawk left his arm and flew.  The water trickled into the cup frustratingly slowly, drip by drip – and just as the water came to the top and Khan raised it to his lips, the hawk flew by and knocked it out of his hand.  He picked the cup up and began to refill it.  This time, just as the cup was half full, he brought it again to his lips, but again the hawk swooped down and knocked it out of his hand.  A third time, he filled the cup and a third time the hawk swooped down – but this time Khan was ready and struck the bird with his sword.

Instead of waiting for the drips to fill his cup yet again, he decided to climb the steep hillside and dip water where the stream pooled.  When he reached the place, he found that there was indeed a pool of water; but lying in that pool was a large, dead, venomous snake.  From the hawk’s vantagepoint, it could see the hazard.  This faithful bird was trying to protect him from a danger that he could not see.  

When you lock shields with other men, one of the benefits you get is their perspective.  They can see your blind spots.  They can see your foolishness.  They can be your hawks – flying near you, perceiving what you cannot, protecting you from a danger that you do not even see.  What a treasure!  What an advantage in life!  That is iron sharpening iron.  You invite men to watch your six – as you watch theirs.

Having access to this benefit requires three things that most men are not comfortable with – and each takes courage.

  • Vulnerability.  On the receiving end, you only experience the benefit to the degree to which you are vulnerable about your struggles, vices, fears, and dreams.  When you courageously share those things, that’s when real movement toward advantage can happen.
  • Candidness.  Being willing to speak a hard truth into another man’s life to his face takes courage.  Like the flying hawk that sees the venomous snake – your duty to that man is to warn him of folly and danger.  Your words may anger that man or cause him shame – but what a gift you have given him.

Prov 27:6, Wounds from a friend can be trusted

Prov 27:9, The pleasantness of a friend springs from their heartfelt advice

  • Humility.  A willingness to receive a tough critique with humility and the recognition that those you’ve locked shields with might, 1) know what’s better for you, 2) see hazards that you cannot, and/or 3) see through your BS.

My encouragement today is to find men in your life to lock shields with.  In order to get the full benefit of their perspective, you’ll need to be courageously vulnerable with them and accept their input with humility.  In order to be a valuable counselor to them, you’ll have to be willing to be courageously candid with them about their faults. 

Prov 27:17, As iron sharpens iron, so one man sharpens another.

MOLESKIN:

Nice to have Cheney with us from downrange!  Borg crushed it today!

ANNOUNCEMENTS:

  • Convergence July 2
  • Family Workout July 9
  • Shield Lock backpacking trip July 15-16

Striving to Rest

THE SCENE: 73 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH, 7 Tempo Squats, 7 Tempo merkins, 10 Mountain Climber, Projectivator, 5 Burpees, 5 Cherry Pickers, Stretch

THA-THANG:

Heavy Stations – 2 ROUNDS

Round 1
CMU Thrusters
CMU Lunges
CMU Tricep Extension
Tire Flips
Heavy Ball Throw Down
Pull-ups

CMU Squats
TIMER: Bear Crawl down and back

Round 2
CMU Kettleswing
CMU Curls
Heavy Ball Throw Up
CMU Single-leg Squat
CMU Single-arm Row
Sledge Hammer Swings on Tire
Pull-up
TIMER: Bernies down to end and back

MARY:
PAX Choice

COUNT-OFF & NAME-O-RAMA
10 STRONG

CIRCLE OF TRUST/BOM:
For a couple years now, God has been trying to teach me to slow down and be with Him, and learn how to listen to His voice. When I resigned from my position, I thought I would be able to slow and be better at hearing God, but I found I wrestled more with restlessness than while I was working.

I have been disappointed in this season of restlessness: I have not been able to still my soul, to listen for very long –  only in moments – and understand this season of my life.

Meditating on Psalm 23 has been very helpful, as well as using the Pause App from Wild at Heart. But my prayer, even as I prepare to be away on vacation, is found in Matthew 11:28-30, particularly in the Message translation.

Matt 11:28-30 “Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly.” (The Message)

MOLESKIN:

ANNOUNCEMENTS:
Shield Lock Group on Fridays 5am; July 2 Convergence @ JUCO; July 9 Family Q 9am; July 15-16 Shield Lock Backpacking Trip – see Slack for details

Equip for life

  • THE SCENE: cloudy with a chance of a orange moon
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Did the Albatross wings
  • Forward arm circles (4 count 20 rep)
  • Backward arm circles ” ” “
  • Seal claps ”  ” “
  • Overhead claps ” ” “
  • 20 Bat wings
  • Moroccan night clubs (4 count 20 rep)
  • 10 Knoxville cherry pickers
  • 10 Chattanooga  cherry pickers
  • Chinooks (4 count 20 rep)
  • Albatross wings  (4 count 20 rep)

   Tha- THANG 

Mosey to Pool wall

  • 47 mike Tyson
  • Bear crawl to other end
  • 47 Superman Merkins

Then in front of Pool wall 47 Alligator merkins  towards the playground

Finished with 28 pullups and 280 seconds plank hold

4 circuit of 7 pull ups and 1 minute plank hold

COUNT-OFF & NAME-O-RAMA

MARY: did a jailbreak sprint

Some basselt and Al gore holds

 

CIRCLE OF TRUST/BOM:

Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints—
Ephesians 6:10‭-‬18

Every generation has to equip themselves for fitness, work ect (proper clothes)

And every generation has to also face new evil/obstacles that come .. we as HIM need to properly equip ourselves with the whole Armor of God so we can go forth to help the next generation.