- What: Today in 34 degrees of pre-dawn darkness, 10 Men came out to share some traveling exercises.
- Where: Catholic High School of Knoxville – Area of Operation name Shamrock.
- Welcome: Always totally free, we are not professionals. Be careful – it’s dark – we tired & sleepy. We’re here to wake up!
- Warmup:
- 30 Side Straddle Hops, 30 Merkins, 30 Squat Jumps, 30 Mountain Climbers,
- For 30 seconds think of your favorite spot on Campus
- Workout: 30 for 30
- Part 1:
- We stay in a single file line the whole time. Running and doing exercises in a line.
- The person at the head of the line decides where we will run to for 30 seconds. We stop at 30 seconds regardless of if we get to where he wanted to get. When we stop, we do 30 repetitions of the exercise of his choosing. Then he goes the back of the line. We repeat this process until 6:00 am.
- Part 2:
- At 6:00 am we mosey to the Cement Unit pile on campus and clean up the pile.
- First we unload & dis-assemble the sloppy pile into a flat (1 level high) grid of blocks in the Parking lot – We do this for 5 minutes.
- Next we take 5 minutes to assemble and VERY neatly stack the blocks we dis-assembled. If the new neat block pile does not meet our cleanliness standards then we all do 100 burpees. Luckily the pile was very neat.
- Run back to Area of Operation home base – unfortunately they broke formation on the way back and received a 10 burpee penalty.
- Jenner one the “Best location & exercise” vote and did not have to do the 30 burpees the rest of us had to do as a wrap-up.
- Part 1:
- Wrap-up
- Today in 34 degrees of pre-dawn darkness, 10 Men came out to share some traveling exercises – and organize some blocks.
- I encourage you today to go out there and Give, Protect, and Create. If our evil enemy wants to Steel Kill and destroy, and I am sick and tired of the enemy, and I recognize the Good vs. Evil war we are already in, then I’d like to make some serious advances on the battle-front by doing direct things that are opposite of what the enemy does. So go instead of Steeling – go out and Give today – Flex that giving muscle – it will get stronger. Instead of Killing life – go out and protect a life (or create a life :), give money to a pro-life cause, go be a foster parent or big brother, protect our youth in some caring way – Nurture life in some way. Instead of Destroying something – go out and use that creative brain and muscle that God has given you and create something – build something – design something. Make advances for our Kingdom, God’s Kingdom!
Tag: Trolley
How long can you HOLD on?
THE SCENE: High 30’s windy and some drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 slow cherry pickers, 5 slow tempo squats, 10 baby arm circles forward & backward.
THA-THANG:
| Divide into 3-4 teams |
| A team will perform the circuit, while one team member is in a hold. |
| When the team member breaks the hold, the next team member rotates in, and the one that rotates out, takes the position of doing exercise. |
| Repeat until all exercise are done. Take a lap, start the next round with the same format. |
| You can only do exercise while a teammate is “holding” |
| Station 1 |
| Hold plank on elbows |
| 25 merkins each team member |
| 25 squats |
| 25 big boy sit ups (ea) |
| run a lap |
| Station 2 |
| Hold a wall squat |
| 25 burpees each |
| 25 monkey humpers |
| 25 little baby crunches (4ct) |
| take a lap |
| Station 3 |
| Hold a “canoe” position |
| 25 diamond merkins |
| 25 lunges |
| 25 hello dollies (4ct) |
| Run a lap |
| Station 4 |
| Hold balls to the wall position |
| 25 bicep merkin |
| 50 single leg calf raises (25 ea) |
| 25 American Hammers (4ct) |
| run a lap |
MARY:
We went around the circle. One PAX led us through an ab exercise, then we did 10 merkins following each. We made it through 8 PAX (80 Merkins) and did a variety of ab exercises along the way.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
| Pride… Things I am proud of: |
| That flag has been here for every workout |
| WE have never had to use a pocket Q, you guys have signed up and showed to lead every workout at Shamrock |
| This AO makes me proud, and then things I am not proud of. |
| James 4:6 | But He gives all the more grace; therfore it says, “God opposes the proud, but gives grace to the humble.” |
| Proverbs 29:23 | A person’s pride will bring humiliation, but one who is lowly in spirit will obtain honor. |
MOLESKIN:
ANNOUNCEMENTS:
BB Tabata
- Welcome to the sweaty beatdown gloom: All free – All the time – All welcome – All warnings – All cautions
- Warmup:
- 100 burpees for time
- Total
Osteen 8:00.35
Slappy 8:10.61
Trolley 8:41.81
Interpol 8:51.73
Honeydew 8:58.38
Betty 9:04.87
Mermaid 9:20.65
Dumpster Dive 9:27.63
Crawl Space 10:07.65
Ribbed 10:21.05
Curveball 10:55.54
Curry 11:04.69
Baby Boomer 11:07.00
Jenner 11:09.83
- Total
- Mosey to track.
- 100 burpees for time
- Workout: Burpee Broad jump Tabbata
- Three parallel HIM single file lines (on track)
- Each him calls out rep & rest count which are equal (10 reps & 10 count rest, or 15 reps and 15 rest, or 5 and 5 etc etc)
- Pack does that many reps as a group then stops and rests that many seconds (or audible HIM counts)
- Go across and down the line taking turns who chooses rep&rest count.
- the first two lines do core exercises and a broadjump
- the last line does broadjump burpees
- Wrap-up
- Put to death sin – it doesn’t say slap it on the wrist. Take out a freakin sword and decapitate it.
Colossians 3:5 Put to death, therefore, whatever belongs to your earthly nature: sexual immorality, impurity, lust, evil desires and greed, which is idolatry. Because of these, the wrath of God is coming. You used to walk in these ways, in the life you once lived. But now you must also rid yourselves of all such things as these: anger, rage, malice, slander, and filthy language from your lips.
-
THE WHAT – Does it say snuggle up with sin, does it say elbow sin..No no.
-
THE HOW: No killing sin is pretty serious. If we were to just punch sin in the face then it wouldn’t be so serious and wouldn’t take so much effort. If we were to try to knock sin out then maybe we would train a little bit for it – maybe you’d read a book or two to help. But no it says to kill sin. So to kill something you need a plan – its VERY SERIOUS. You can’t just wing it. And sometimes even with a plan you’re plan my fail. And so what are you to do.
- Team-mates: Well you might recruit some friends you might recruit some teammates. However, sometimes that sin might be so big and so terrible that a plan and teammates aren’t enough
- Professionals: A next step up is you might have to bring in professionals. You might have to go see a Pastor you might have to go see a counselor you might have to go see several counselors maybe a personal counselor and/or maybe a marriage counselor.
- Homework: You might have to study. You might have to read a book you might have to take a course. ( FPU example). And sometimes if you’re fighting a big enough war let’s, let’s say for example a culture war then even a plan with teammates and professionals might not be enough if you really want to kill this sin.
- Join the Army: In those cases, the next step up is you need an army. For example in World War II we needed a team , we needed a plan, we needed teammates we needed professionals and we needed an army and we need to tactics.
- Attrition: And sometimes even with all those things the sin might hang on. But with agood leader ship ,which we have (Jesus), and good teammates which we have (F3 Brothers), and good pastors, which we have, and a good army which we have, The last several ingredients of killing sin can be time and attrition which in scriptural terms is called perseverance.
- Put to death sin – it doesn’t say slap it on the wrist. Take out a freakin sword and decapitate it.
I want to encourage you brothers to enroll each other in each others armies to fight sin until you have decapitated it – in all its forms which are:
Anger, malice, sexual immorality, impurity, lust, evil desires and greed, rage, slander, and filthy language. That’s 11 sins to go kill – use every tactic, every brother, every book, every course, every captain and General, then hang on and starve that sin to death through attrition if need be. Kill it brothers! Kill it!
Soldiering through the Project Deck of Pain
THE SCENE: 29°F and 0% chance of water – 100% chance of PAIN!
F3 WELCOME & DISCLAIMER– Administered + Cell Phone + COVID
WARM-O-RAMA:
10 x Moroccan Night Club IC
10 x Tennessee Rocking Chair IC (increasing speed ~rep 7)
5 x Tempo Merkin IC
4 x Rainbow Drop OYO
10 x Tempo Squat IC
THA-THANG:
This workout has been months in the making! It takes its inspiration from the Deck of Pain at JUCO as administered by Trolley (many times over) – Deck of Pain /-/ Deck of Pain II /-/ Deck of Pain III /-/ Jailbreak Tour
Also checkout the “official” F3 Workout Deck (it has something like SSH‘s in it… smh but I digress)
Q asked for 4 volunteers – 1 for each suit in a standard deck of cards that I passed out baggies with the exercise cards written on them. Today we have a caveat: I want to cover all exercises today so that the next time around all of the Project PAX know what is what (and hopefully we can have more than 1 PAX per suit of cards).
I’m going to paste in the table I used to make the workout and subsequently write on the cards because trying to remember the order of 52 cards, even in groups of 13, while leading the workout and working out… not happening. Unlike this guy.
Jokers were also administered at key points because you NEVER KNOW when you’re going to get a surprise.
Big Joker: 20 burpees
Actual results of the Q today:
We got through 85% of things but left the Little Joker (the one with lots of text on it) is Dealer’s Choice at the #shovel-flag. Every PAX must name a Mary exercise. There are still some Spades to be done (in BOLD in the table below) but we got most things done.
After each suit was completed, the PAX with the baggie of cards for that suit read the following (that goes along with the BOM):
1. Compassionate (Hearts)- the best soldiers only use deadly force when they are absolutely required to. They find no joy or satisfaction in destroying carnage. They seek to defend what is worth defending. His compassion drives him.
2. Courageous (Diamonds) – Someone courageous says “Please don’t force me to show it.” It readily admits to having a warring attitude when I need to. When a battle is to be fought, I will be in the front line fighting it. I will not back down because I believe Psalm 20:7 which says “Some trust in chariots and some in horses, but we trust in the name of the Lord our God.”
3. Competent (Clubs)- Without competence, courage becomes folly. The Christian soldier as he engages in war, has to be armed, prepared, and wise. He understands who the Enemy is, what the Enemy is. He does not walk in the flesh morally but physically. Thus, he wages war not in the flesh though he has flesh.
4. Calculating (Spades)- a soldier plans for war. He thinks about what needs to happen where and wisely strikes. He fights spiritual wars. He reasons the truth from Scripture. He brings the Word of God and lets it bear its truth. And, when those who have been warned, just like the apostle Paul he is ready to strike and purge out the false teachers.
| Location | Suit | Card | Description | Card Amt | Modified Amt |
| Shovel Flag | Spades | 2 | 1 lap entire shovel flag parking lot | 1 | 1 |
| Shovel Flag | Spades | 3 | Dips on the curb | 15 | 5 |
| Shovel Flag | Spades | 4 | Bear crawl in parking lot | Q’s distance | Q’s distance |
| Shovel Flag | Spades | 5 | Moroccan night club (if Erector is present he must lead it IC) | 15 | 15 |
| Shovel Flag | Spades | 6 | Tempo squats | 10 | 10 |
| Shovel Flag | Spades | 7 | 4x4s | 10 | 5 |
| Shovel Flag | Spades | 8 | Jumping Spider | 10 | 5 |
| Shovel Flag | Spades | 9 | Heels to Heaven IC | 20 | 10 |
| Shovel Flag | Spades | 10 | Werkin | 15 | 5 |
| Shovel Flag | Spades | J | Stationary Lunges | 10 ea leg | 5 each leg |
| Shovel Flag | Spades | Q | Al Gore | 30 sec hold x 2 | 30 sec hold x 1 |
| Shovel Flag | Spades | K | Rotational Merkin | 10 | 5 |
| Shovel Flag | Spades | A | Single Leg Calf Raise | 15 ea leg | 7 ea leg |
| Pool Wall | Clubs | 2 | Walls of Jericho | See decsription | 5 each exercise |
| Pool Wall | Clubs | 3 | Dips on bars | 15 | 5 |
| Pool Wall | Clubs | 4 | Crawl Bear up steps | 1 | 1 |
| Pool Wall | Clubs | 5 | Pull-ups at the Playground | 10 | 5 |
| Pool Wall | Clubs | 6 | Squats | 20 | 10 |
| Pool Wall | Clubs | 7 | Burpees | 10 | 5 |
| Pool Wall | Clubs | 8 | Clap Merkins | 10 | 5 |
| Pool Wall | Clubs | 9 | Gas Pump IC | 15 | 5 |
| Pool Wall | Clubs | 10 | Merkins IC | 20 | 10 |
| Pool Wall | Clubs | J | Lunges (each leg = 1) | 20 | 10 |
| Pool Wall | Clubs | Q | Michael Phelps | 10 | 30 sec rest |
| Pool Wall | Clubs | K | Pickle Pounders IC | 20 | 10 |
| Pool Wall | Clubs | A | Incline Calf Raises on top of the Wall | 20 | 10 |
| Amphitheatre | Diamonds | 2 | Run a lap around the theatre | 1 | 1 |
| Amphitheatre | Diamonds | 3 | Dips on the theater wall | 15 | 5 |
| Amphitheatre | Diamonds | 4 | Crab walk across diameter of theater | 1 | 1 |
| Amphitheatre | Diamonds | 5 | Seal Clap Squats IC | 20 | 10 |
| Amphitheatre | Diamonds | 6 | Box Jumps on low theatre wall | 15 | 5 |
| Amphitheatre | Diamonds | 7 | Flying Squirrel | 10 | 5 |
| Amphitheatre | Diamonds | 8 | Shoulder Taps IC | 20 | 10 |
| Amphitheatre | Diamonds | 9 | Dolly IC | 20 | 10 |
| Amphitheatre | Diamonds | 10 | Diamond Merkins | 10 | 5 |
| Amphitheatre | Diamonds | J | Iron Mike / Bonnie Blair (ea leg) | 7 | 5 |
| Amphitheatre | Diamonds | Q | Reach for the Sky / Let it Hang | 30 sec each | 30 sec total |
| Amphitheatre | Diamonds | K | Pickle Pointer IC | 20 | 10 |
| Amphitheatre | Diamonds | A | Decline calf raises on the curb/edge | 25 | 10 |
| Friendship Bell | Hearts | 2 | Run to across bridge and back to bell | 1 | 1 |
| Friendship Bell | Hearts | 3 | Dips with feet on wall/bench | 15 | 5 |
| Friendship Bell | Hearts | 4 | Reverse Crab around bell | 1 | 1 |
| Friendship Bell | Hearts | 5 | Raise the roof (air press) | 20 | 10 |
| Friendship Bell | Hearts | 6 | Squat Jump | 10 | 5 |
| Friendship Bell | Hearts | 7 | Burpee with Jump Tuck | 10 | 5 |
| Friendship Bell | Hearts | 8 | Irkin/Derkin alt (each) | 10 | 5 |
| Friendship Bell | Hearts | 9 | Leg Lifts | 20 | 10 |
| Friendship Bell | Hearts | 10 | World’s Greatest Merkin | 7 | 5 |
| Friendship Bell | Hearts | J | Reverse Lunge (each leg) | 10 | 5 |
| Friendship Bell | Hearts | Q | Plank | 30 sec x 2 | 30 sec x 1 |
| Friendship Bell | Hearts | K | Rainbow Drop (single count) | 15 | 5 |
| Friendship Bell | Hearts | A | Alternating Leg single leg calf raises (single count) | 40 | 20 |
MARY:
We did a lot of stuff, but no MARY today.
COUNT-OFF & NAME-O-RAMA
9 Soldiers strong!
CIRCLE OF TRUST/BOM:
The notes and Word I shared comes from two John MacArthur sermons on 2 Corinthians 10:1-6: Winning the Spiritual War Part 1 // Winning the Spiritual War Part 2
We are soldiers in a war whether we know it or not. To wage war, we need to regularly evaluate where we are and prepare for war. Later this morning I have my yearly CPE (that’s Complete Physical Examination) scheduled. To do the blood work they required, I had to fast. Fasting can take many forms, and we’e been “deprived” of a lot this past year due to many circumstances beyond our control. There will continue to be many things that are beyond our control (like the “lot” that is cast when a card from the Deck of Pain is pulled, but we can control our reaction (this has been talked about many times before) as well as we can control how we prepare for situations going forward.
This is where being a soldier comes into play: Life is not a happenstance set of events – we can and should take stock in order to prepare for the battle – and yes, we are at war. Paul tell us this how we are to wage war in 2 Corinthians 10:1-6:
1 I, Paul, myself entreat you, by the meekness and gentleness of Christ—I who am humble when face to face with you, but bold toward you when I am away!— 2 I beg of you that when I am present I may not have to show boldness with such confidence as I count on showing against some who suspect us of walking according to the flesh. 3 For though we walk in the flesh, we are not waging war according to the flesh. 4 For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. 5 We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ, 6 being ready to punish every disobedience, when your obedience is complete.
Reflect on the 4 aforementioned qualities and see that you are applying them to your life:
1. Compassionate (Hearts)- are you loving those around you, truly caring for their well-being and putting yourself after them? This starts with your immediate family.
2. Courageous (Diamonds) – Are you willing to take a stand when necessary? Do you even know what you’re going to stand for?
3. Competent (Clubs)- Leroy Jenkins is a classic example of courageous but not competent. Are you wisely taking risks, or stumbling into folly?
4. Calculating (Spades)- Last but not least, when push comes to shove, are you ready to take action in specific ways? We don’t just throw away the whole thing, but having a plan that takes out the enemy without civilian casualties (if at all possible) is paramount.
MOLESKIN:
Prayed for Doodle Dandy’s wife and another wife who live in the neighborhood where I live – both were in a car wreck and in the hospital over the weekend with broken ribs, possible spinal cord injuries, and at least one had a collapsed lung. Also prayed for Trolley’s M having a hysterectomy next Tuesday.
It was VERY slippery today. But Soldiers who walk together, even physically distanced, can look out for each other. Nobody fell and we all got stronger!
Also S/O to Kick-flip, Snaggletooth, Mathlete for looking for and to Biohack for finding my keys that dropped out of my pocket by, of course, the Pool wall.
ANNOUNCEMENTS:
Step up and Q!
It’s about the cones.
THE SCENE: Cozy, warm, dry, certainly not snowing, and altogether pleasant on this Opposite Day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Burpees x2 OYO
LBAC fwd, back, grady corns all x15 IC
Burpees x4 OYO
Rockettes x15 IC
Burpees x6 OYO
TN Rocking Chairs x15 IC
Burpees x8 OYO
Hindurkins x10 IC
Would have ended the warmup here, but upon asking, nobody said they were warmed up, so,
Burpees x10 OYO
Now everyone is warm.
THA-THANG:
Insert information about the workout.
Mosey to the CMU pile.
Touch a CMU and continue moseying to the Covered Colonnade
Split into two teams, each team has an identical stack of exercises/reps.
Team 1 rolls a die (numbers 1-3) to determine how many laps of the parking lot to run.
While Team 1 runs, Team 2 works through the stack together.
When Team 1 finishes laps, Team 2 stops where they are, rolls, and runs while Team 1 starts work.
R&R
When your team finishes the stack, you get a cone and start over. Most cones wins!
Stacks:
10 Jump Squats
20 Big Boys
15 Merkins
10 Iron Mikes (each leg)
20 Flutter Kicks (4ct)
15 Monkey Humpers (4ct)
15 Dry Docks
20 Mountain Climbers (4ct)
After 3 cones per team, time’s up. Mosey back to the AO
MARY:
No time… Actually almost 2 minutes late.
COUNT-OFF & NAME-O-RAMA
16 men got better today.
CIRCLE OF TRUST/BOM:
My Utmost for His Highest from Jan. 27 (from utmost.org)
Look Again and Think
By Oswald Chambers
Do not worry about your life… —Matthew 6:25
A warning which needs to be repeated is that “the cares of this world and the deceitfulness of riches,” and the lust for other things, will choke out the life of God in us (Matthew 13:22). We are never free from the recurring waves of this invasion. If the frontline of attack is not about clothes and food, it may be about money or the lack of money; or friends or lack of friends; or the line may be drawn over difficult circumstances. It is one steady invasion, and these things will come in like a flood, unless we allow the Spirit of God to raise up the banner against it.
“I say to you, do not worry about your life….” Our Lord says to be careful only about one thing— our relationship to Him. But our common sense shouts loudly and says, “That is absurd, I must consider how I am going to live, and I must consider what I am going to eat and drink.” Jesus says you must not. Beware of allowing yourself to think that He says this while not understanding your circumstances. Jesus Christ knows our circumstances better than we do, and He says we must not think about these things to the point where they become the primary concern of our life. Whenever there are competing concerns in your life, be sure you always put your relationship to God first.
“Sufficient for the day is its own trouble” (Matthew 6:34). How much trouble has begun to threaten you today? What kind of mean little demons have been looking into your life and saying, “What are your plans for next month— or next summer?” Jesus tells us not to worry about any of these things. Look again and think. Keep your mind on the “much more” of your heavenly Father (Matthew 6:30).
MOLESKIN:
Nothing like working out in sleet and snow to start your day…
ANNOUNCEMENTS:
Nothing on the docket this week.