F3 Knoxville

Tag: TomTom

Concentrica

THE SCENE: Humid and gloomy. Storms threatened, but were ultimately scared of us.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops
  • Run around the parking lot
    • High knees
    • Bernie
    • Butt kicks
  • Tempo merkins
  • Tempo squats
  • Cherry pickers

THA-THANG:

Concentrica:

  • M – Relationship with your wife – your center
    • 100 merkins
    • Hold Al Gore for the 6
  • Shorties – Relationship with your kids – your legacy
    • 50 LBCs
    • 50 flutter kicks
    • 50 Freddy Mercuries
    • Hold plank for the 6
  • Shieldlock – Your team for mutual defense
    • 100 step ups
    • Dips for the 6
  • Whetstone – Mentor/mentee
    • 20 burpees – it’s hard, but it makes you better
    • Hold Al Gore for the 6
  • Mammon – Your work, love it or hate it
    • Run 2 laps
    • Wagon wheel for the 6

MARY:
Pappa Lock destroyed our arms, then Snaggletooth our abs, and Oh Brother led some Basilisks

CIRCLE OF TRUST/BOM:

  • How do you measure success in your life? Money? Things? Friends? Church attendance? Fitness?
  • Wrong scoreboards!
  • The Concentrica should be our scoreboard as seen from a Biblical worldview.
  • We should measure our success by the quality of the relationships we have on the Concentrica.
  • Which of these 5 rings are you missing in your life?
  • Which of them do you need to invest more in?

ANNOUNCEMENTS:
Family workout on Saturday.  Next weekend is F3 in the Nude. GTE Baseline ruck is August 5. F3 Dad camp is August 11-13.

Confessing your faults

THE SCENE: Perfect June morning, 60s and no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Projectivators, tempo squats, Hairy rockettes, tempo merkins, mountain climbers
THA-THANG:

START A TIMER – 40 minutes

10-round escalator, as follows:

Round 1: Burpees x 5

Round 2: 1 + Squat Thrusters with CMU x 10

Round 3: 1-2 + CMU Bicep Curls x 15

Round 4: 1-3 + Merkins x 20

Round 5: 1-4 + Little Baby Crunches (LBCs) x 25

Round 6: 1-5 + Lunges x 30 (15 each leg)

Round 7: 1-6 + Carolina Dry Docks x 35

Round 8: 1-7 + Mountain Climbers x 40 (two-count)

Round 9: 1-8 + Goblet Squats with CMU x 45

Round 10: 1-9 + American Hammer with CMU x 50 (single-count)

If you finish before time is up, start back at Round 1 and do a 2nd (or 3rd…) set!

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Headshot as well.
CIRCLE OF TRUST/BOM:

Confession

When I reflect on the struggles of the church today, one of the main points I see against us is the tendency that church people have for attempting to project righteousness in spite of their internal condition. My experience with many different faith paths is that, at least in my part of the world, we train one another to “look right” but not much to BE right. We are good at saying churchy sounding things and picking churchy sounding activities, but in every case I have ever gotten a look into, behind that picture there was brokenness and turmoil. Why? I propose that we have lost a key piece of the ancient faith, confession.

There are few activities more trying and painful and difficult and, consequently, developmental than confessing my personal faults. Confessing to the Lord is a great start, but if you really want to get serious, you need to speak to another human being. Confession is the spiritual equivalent of the physical training we did today. NOBODY wants to do it, but those who do are easy to spot.

Want to learn empathy? Turn your eyes inward and gaze on your own failings, and you will find yourself much more understanding of others. Want to learn humility? Learn to see your own sins. Want to deepen your relationship with God? Give Him a few minutes each day to show him the things where you know you failed, then let him show you some places you didn’t realize you failed, and end by dwelling in His unbounded forgiveness. This is one of the most powerful, fulfilling and empowering forms of prayer. You don’t even realize how weighed down you are by your guilt until you let it go.

Speaking of guilt, let me mention that there is a little cultural defense the enemy has put in place against this life giving practice. It’s the idea that somehow it is morbid and unhealthy to dwell on your own faults. Like all effective lies, it isn’t entirely false. There are some people who struggle with an obsession with their own failings. But that isn’t most of us. Most of us could stand to spend a little more time. Second, this is not exactly the same thing. The unhealthy version of fault dwelling must be underpinned by the lack of experience with forgiveness. When you approach God with your faults, you must always do so with the image of Jesus in your mind, bleeding and dying upon the cross, and yet asking for his Father to forgive the ones who did it to him. He will make the same appeal for you is only you ask, and you will be forgiven.

MOLESKIN:
It actually didn’t go terribly long. Quick warmup, blocks on hand, explained and got right to it.
ANNOUNCEMENTS:
Convergence July 8th @ Shamrock, F3 in the nude – July 29th @ The Cove at Concord Park

Baby to Respect

THE SCENE: Perfect June weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squats
  • Imperial Walkers
  • Grady Corn
  • Moroccan Nightclubs
  • Tempo Merkins
  • Down Dog – Up Dog
  • Projectivators

THA-THANG:

  • Mosey to pool wall
    • Wall Ups
  • Mosey to Recruiting Center
  • Each PAX, in any order
    • 20 wall derkins
    • 20 OHP
    • 20 heavy lunges
    • 20 CMU Swings
    • 20 heavy LBCs
  • Gather a group of 4 or more to carry a marine log plus 1 CMU per 2 PAX
    • Make a lap around the islands
    • Rotate gear/position as necessary, but don’t set the log down until finished
    • Log gets set down upon return to the pull up bar
  • Complete the following as a group, someone must be touching the log at all times
    • 20 pull ups
    • 100 heavy squats
    • 200 curls
    • 150 merkins
    • 200 pickle pointers
  • Repeat the whole thing

 

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today, my son turned six months old, exactly 1% of Respect. This led me to reflect on the influence that I have, and even more so on the influence that I don’t have. It’s important to put in the effort, but in the end, Psalm 127 captures the reality well:

1Unless the Lord builds the house,
the builders labor in vain.
Unless the Lord watches over the city,
the guards stand watch in vain.
2In vain you rise early
and stay up late,
toiling for food to eat—
for he grants sleep to those he loves.
Don’t exaggerate your own power over the world. Each of us is expected to labor, but if we labor against the Lord, it is in vain. So, align yourself with your Father in heaven. Only then will you find true success.

MOLESKIN:
Projectivators are really unpleasant wearing a ruck.
ANNOUNCEMENTS:
Convergence at Shamrock July 8th. F3 In the Nude July 29th.

Mighty Morphin Power Rangers

THE SCENE: 58 degrees and a calm and beautiful morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Karate Jacks, Tempo Squats, Tempo Merkins, Grady Corns, Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Karate Jacks (4 count)
    1 hash = 20 KJ’s
    40 hash marks required
  • Rings Pull-ups
    2 Inverted Rows : 1 PU
    1 hash = 5 PU*, 10 IR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap**
    30 hash marks required
  • Imperial Squawkers (4 count)
    1.5 squats : 1 IS
    1 hash = 20 IS, 30 squats
    40 hash marks required
  • Bird Dogs (4 count)
    1 Big Boy : 1 BD
    3 LBC : 1 BD
    1 hash = 20 BD, 20 BB, 60 LBC
    40 hash marks required
  • Derkins
    1 merkins : 1 Dk
    3 incline merkins : 1 Dk
    1 hash = 15 Dk, 30 Mk, 45 IM
    40 hash marks required

* A rather heavy towing chain was present.  Any that did pull-ups wearing the chain got to put a bonus hash mark in any category.

** A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished in record time!

Ruggers Run back, taking the long route behind the building and around to the front, all while carrying the gear!

MARY:
Partial shoulder burn, followed by tribute Mary from all the current AOQ’s present and the Nan’tan
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Be completely humble and gentle; be patient, bearing with one another in love. Make every effort to keep the unity of the Spirit through the bond of peace.” (Ephesians 4:2-3, NIV)

Humility is a dying virtue.  As one person put it, we live in the Culture of Narcissism.  We are infected with the IDI Syndrome (I-Deserve-It).  The IDI-ology places a premium on the needs of the self over the needs of others.  According to the IDI Syndrome, having a “meaningful relationship” means someone is “meeting my needs.”  We live in a consumer culture where luxuries have become necessities and we have moved from “need” to “want” to “deserve.”  I want it, therefore I need it, therefore I deserve it and I’ll kill to get it.  We are overdosing on everything: food, data, relationships, possessions, pleasure…  What we “need” is to become more “Christ-centered” and less self-centered.  We need to become “small-minded” if we want to get “big-hearted.”  Small acts of kindness and faithfulness are often great acts of courage.

MOLESKIN:
A big thanks to Median for coming out to be our impromptu photographer!  He easily got in twice as many steps as any one of the rest of us.  Looking forward to seeing some of the shots!

Felt honored and privileged to have two former AOQ’s, three current AOQ’s and the Knoxville Nan’tan join me and the others today.  We had enough superheroes today to make a cartoon series and a movie trilogy!

ANNOUNCEMENTS:
Hardship Hill after action meeting tonight at 7pm & Crafter’s Brew; KARM Dragon Boat Festival on June 17th

12 Pains of Christmas for Bobbit

THE SCENE: Cool and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo merkins
  3. Seal squats
  4. Grady corns
  5. Basilisks
  6. Prone row

THA-THANG:
Mosey to the hill on ORAU campus.

12 Pains of Christmas:  Do the first exercise, run up and down the hill, then do the next + all the ones before it.  It builds on itself, just like the song. “… and a bur-r-r-r-r-pee!”

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:

CIRCLE OF TRUST/BOM:

I chose to do this workout in honor of our brother Bobbit.  His days with us are winding down as he gets ready to move on to his next adventure and new place of impact.  This was one of his favorite workouts.  As I planned for this, I forgot that we was at a church conference this week and so would not be here this morning.

A lot has been said already about his leadership and the impact he’s had on F3 Knoxville, Rampart, and The Project.  Today we focused on how we valued him as a friend.  We shared our favorite stories of Bobbit and made plans to clown car down to Chattanooga to visit him.

MOLESKIN:

ANNOUNCEMENTS:
Dragon boat race.